0208 9776396
Kingston & Teddington Osteopathy
Kingston & Teddington Osteopathy
In this newsletter, we go back to core basics of our musculoskeletal health and explore Low Back Pain.
Back pain affects a huge majority of our population. It can affect our ability to work, our mental health and can be extremely distressing.
As Osteopaths, we want everyone to get help as soon as possible and to receive the correct advice on how to recover from and manage Low Back Pain.
Read on for more information……
Kind regards,
Low Back Pain affects the lower spine called the Lumbar Spine. It may be called Lumbago to indicate non-specific, undiagnosed pain within the lumbar spine.
The cause of Low Back Pain is varied. Anatomy causing pain may be muscular, joint-related, ligamentous or from intervertebral discs.
The pain can be more likely to occur with age and degenerative changes to the spine and/or from arthritis. However, pain can be caused by injury or trauma such as car accidents, lifting items or sports injuries. Symptoms can be acute with a sudden onset or be chronic (pain lasting more than 3 months).
As your Osteopaths, our main job is to initially determine the cause of your pain. This method of differential diagnosis will then enable us to advise you on the correct Do’s and Don’ts for maximum speed of recovery.
Symptoms are varied! Pain can be sharp or achey, intermittent or constant and can cause pain into the buttocks or legs. Pain can be movement-related or worse when lying or sitting still.
You can now see why diagnosing the cause of the pain is imperative in formulating a treatment and recovery plan 🙂
If you need our help and would like to book an appointment, Please Call: 0208 977 6396
If you have aches and pains, don’t wait, just call the clinic and come in and we will be able to diagnose the problem.
You can email info@osteopathuk.co.uk or call 02089776396
| Click the link for our website: http://www.osteopathuk.co.uk/ |
Please do not hesitate to get in touch with us for any reason, we are here to help and welcome any feedback. Click here for more information.
Kind regards,
Autumn is when we experience the drop in daylight hours and start to feel this effect internally. You may feel more tired and need to go to bed earlier to get a few extra hours of sleep. This is completely normal.
At the clinic we also notice that our patients report an increase in general aches and pains. Chronic aches that may have resolved over the summer months tend to come back in the winter.
So, the question is, what can be done about it? Luckily, we have a lot of advice on this…. 🙂
As humans, we synthesise Vitamin D from sunlight and during winter months the UK sunlight isn’t strong enough for us to do this. From now until April, we recommend that you take Vitamin D supplements.
It helps the gut absorb calcium and maintains phosphate levels so that we can keep bones, teeth and gums healthy.
It helps muscles function, reduces inflammation, promotes nervous system function, immune system function and helps with cellular growth and even glucose metabolism.
In other words, it is crucial for your health! So, please go and take some Vitamin D supplements this autumn and winter 🙂
It is so easy to stay indoors during the winter months, especially when it is raining and cold outside.
We recommend adopting different strategies to get yourself through the winter months.
If you need our help and would like to book an appointment, Please Call: 02089776396
If you have aches and pains, don’t wait, just call the clinic and come in and we will be able to diagnose the problem.
You can email info@osteopathuk.co.uk or call 02089776396
| Click the link for our website: http://www.osteopathuk.co.uk/ |
Please do not hesitate to get in touch with us for any reason, we are here to help and welcome any feedback. Click here for more information.
Kind regards,
Our Circadian Rhythm is vital to help optimise energy expenditure and regulate the internal physiology of our body.
Circadian Rhythm develops in the first few months after birth as we learn to adapt to our environment with sleep, hunger and alertness. Melatonin production begins during this stage and is the hormone that helps control how and when we sleep. On the reverse side, Cortisol production is also established and this hormone regulates our body’s stress response, metabolism, blood pressure, blood sugar and inflammatory response overall.
So, pretty powerful stuff for mind and body well-being!
Your routine can really help your Circadian Rhythm by working with the body to promote the natural pattern of your alertness and when you need rest and sleep.
Are you an Early Bird of a Night Owl person? This is really important when determining a routine that will work for you. There is no point planning regular early gym sessions if you’re most alert in the evening!
Research has also shown that having a routine lowers stress, reduces anxiety and can be extremely calming.
First, establish a routine that will work best for you.
Then, focus on areas that are vital for the autonomous function of your body and Circadian Rhythm.
To summarise, by reducing the number of variables in a day, you reduce the number of decisions that need focussing on.
This in turn will free up time and pressure in your life so that you can focus on enjoying the everyday.
Encouraging routine and a pattern of events will enhance your body’s self-regulating rhythm to act in harmony with you. End result, a calmer, healthier body working in balance.
If you need our help and would like to book an appointment, Please Call: 02089776396
If you have aches and pains, don’t wait, just call the clinic and come in and we will be able to diagnose the problem.
You can email info@osteopathuk.co.uk or call 02089776396
| Click the link for our website: http://www.osteopathuk.co.uk/ |
Please do not hesitate to get in touch with us for any reason, we are here to help and welcome any feedback. Click here for more information.
|
It’s finally here! Summer holidays and a chance to be with the family having fun and relaxation together.We are going to give some tips on common holiday aches and pains and how to manage them.
Kind regards,
Holiday Beds and Pillows
So, you go on holiday and find to your dismay that the bed is rock hard and the pillows are desperately uncomfortable! If the bed is very hard, try lying on an extra duvet for a bit of cushioning. For pillows, if one pillow is too low and two is like lying on a huge incline, try folding a towel into an inch thick pad and putting it under just one pillow to get the correct height.
If you are holidaying in the UK, a great tip is to pack your own pillow! Some of our patients even pack a mattress topper to ensure they get a comfy holiday bed.
If you do suffer from a bad back or neck on holiday – just email us from abroad and we can book a recovery appointment for when you return! 🙂
Pain from Less Activity and Sunbathing Posture
Just by changing routine and doing less on holiday, it can cause a bit of back ache. Try to get up regularly and go for walks, maybe do some yoga if the hotel offers it and just generally keep gently moving. Swimming is also great for movement to counterbalance periods of inactivity. If you are sunbathing, just be aware that lying on your tummy on sun loungers or the beach can be quite stressful on the lower back. Prolonged back extension can cause the facet joints in the spine to compress together and fatigue the spinal muscles. When sunbathing, try to fold a towel into a pad and place it under your belly to give the lower spine some support.
Back Pain From Lifting
All too often, back pain starts just from lifting suitcases into cars or off conveyor belts at the airport. Remember to engage your abdominal muscles before lifting and bend your legs. Avoid twisting and torsion when lifting to safeguard the spine.
If you have a history of lumbar disc problems, then politely ask someone to grab your bag for you 🙂
Have the Most Wonderful Holiday!
If you need our help and would like to book an appointment, Please Call: 02089776396
If you have aches and pains, don’t wait, just call the clinic and come in and we will be able to diagnose the problem.
You can email info@osteopathuk.co.uk or call 02089776396
| Click the link for our website: http://www.osteopathuk.co.uk/ |
Please do not hesitate to get in touch with us for any reason, we are here to help and welcome any feedback. Click here for more information.
Kind regards,
Proprioception comes from a part of our Central Nervous System called the Spinothalamic Tract.
We have a constant feedback loop from eyes, ears, feet and the whole body to our Central Nervous System so that we can move our body appropriately for the situation/environment that we are in.
Propriocpetion allows you to move without consciously thinking about where you are placing your feet. If you close your eyes and touch your elbow or nose, you are using Proprioception.
There are various things that can cause problems with proprioception. Brain injuries, Multiple Sclerosis, peripheral neuropathy and stroke are just a few.
However, if we explore the effect of ageing on the central nervous system, there is evidence that proprioception is negatively impacted by age. There is an increased risk of falling and stumbling as we don’t get our clues from the environment fast enough in the feedback loop mentioned above.
The very good news however, is that it is physically possible to slow down this degenerative process and keep our proprioceptive abilities as we age.
Exercises for stability, balance and co-ordination stimulate the Central Nervous System and this keeps neural pathways active. By doing simple exercises you can keep your proprioception working.
Here are some basic ideas to try:
– Try Standing on One Leg. With feet hip width apart, shift your weight onto one foot and then gently lift the other foot off the floor. If you feel wobbly, place finger tips on the wall or kitchen counter until you feel confident.
– Standing on One Leg and Swing the Leg. Once you are standing on one leg, try swinging the raised leg gently back, forwards and out to the side.
– Sit to Stand with Arms Crossed. Sit on a chair, cross your arms over your chest and then engage your core muscles and gluteal muscles and stand up.
– Try Closing Your Eyes. Practice closing your eyes and touching your nose, elbow, knees and if you can reach, your toes. Start by doing this sitting down so that you don’t fall over.
You can also improve proprioception by attending Tai Chi, Pilates or Yoga classes. Any exercise with mindfulness and awareness of your body as you move will help.
When you attend your next appointment at Kingston & Teddington Osteopathy, ask your Osteopath for more information and they can advise on the best course of action for you personally.
If you need our help and would like to book an appointment, Please Call: 02089776396
If you have aches and pains, don’t wait, just call the clinic and come in and we will be able to diagnose the problem.
You can email info@osteopathuk.co.uk or call 02089776396
| Click the link for our website: http://www.osteopathuk.co.uk/ |
Please do not hesitate to get in touch with us for any reason, we are here to help and welcome any feedback. Click here for more information.
Kind regards,
RSI is defined as pain caused by repeated movement of part of the body. It most commonly occurs in the parts of the body that we use to do our daily tasks:
– shoulders
– elbows
– forearms and wrists
– hands and fingers
Symptoms of RSI:
– pain. This can be a dull, burning ache with occasional sharper pains when using the body.
– stiffness and weakness. The joint will feel difficult to move and unable to perform its tasks easily.
– pins and needles or numbness. Occasionally, the inflammation can affect the nerves and so sensations of tingling may be present.
– swelling. The joints can get inflamed and the surrounding muscles & tissues swollen and hot to touch.
Repetitive Activity – not all repetitive or strenuous work causes RSI. Many people do the same job for years without any pain. However, RSI can appear at any time following repetitive use of muscles and joints.
Sports – common sports that may cause RSI are tennis or golf as they involve lots of repetitive movements with impact.
Poor Posture – working without a good ergonomic set up can predispose you to get RSI.
Age – as we age, our connective tissues are more prone to RSI. Women are more likely to get RSI than men.
Physically Demanding Jobs – physical jobs with increased load on joints can predispose to RSI for example, the use of power tools.
At Kingston & Teddington Osteopathy we frequently treat patients with RSI. The pain can present as inflammation of tendons or bursae (which are the shock absorbers for tendon attachments on bone).
We will see these disorders and frequently diagnose Tennis Elbow, Hip Bursitis, Carpal Tunnel syndrome, De Quervain syndrome to name a few.
The first aim of Osteopathy is to help reduce load and strain on joints, tendons and muscles. Advice to manage the inflammation and promote healing will be given.
Every patient is assessed uniquely and a co-ordinated approach may be necessary that may involve prescription medication and even referral for steroid injections or autologous blood injections.
Your Osteopath will discuss all the options with you and help you back to normal function and recovery.
If you need our help and would like to book an appointment, Please Call: 02089776396
If you have aches and pains, don’t wait, just call the clinic and come in and we will be able to diagnose the problem.
You can email info@osteopathuk.co.uk or call 02089776396
| Click the link for our website: http://www.osteopathuk.co.uk/ |
Please do not hesitate to get in touch with us for any reason, we are here to help and welcome any feedback. Click here for more information.
Kind regards,
| A lot of people suffer from joint pain, stiffness and general achiness on cold, rainy, wintery days. There are theories to explain this and these include:
Lower Barometric Pressure – people with chronic pain may be more sensitive to lower barometric pressure. The theory is that this reduced pressure may irritate sensitised nerves and cause inflammation and swelling. Reduced Blood Flow – when cold, your body conserves heat but pumping more blood to the lungs and heart. Less blood to your extremities means less incoming nutrition and waste removal from cells. The reduced blood flow also causes colder joints with thicker synovial fluid inside, creating stiffness. Lack of Physical Activity – shorter, rainy days often mean more time spent indoors with less physical activity. Less activity means reduced blood flow around the body leading to stiffness and aching joints. Poor Weather and Less Light Affects Mood – Barometric pressure changes can trigger low mood and induce headaches. We know that a low mood can enhance pain perception and this can spiral in winter months. |
Keep Warm – wear layers for added warmth. For patients suffering from neck pain, we recommend silk scarf around the neck, especially at night. Silk is a natural, breathable fabric and very lightweight without bulk so is ideal for keeping neck muscles warm.
Take Vitamin D – in winter months we do not absorb Vitamin D from sunlight in the UK. Vitamin D is essential for muscles and bone health and also has anti-inflammatory properties.
Try Light Therapy – anyone suffering even mild Seasonal Affective Disorder will appreciate how low light levels in winter can have a detrimental effect on mood. Try Light Therapy with Blue/Green
Be Active – there are now so many free online classes for activity within the home, no matter what level your ability. Just a few minutes at regular intervals can increase heart rate to warm up joints and muscles.
Keep Hydrated – as humans we are over 60% composed of water and for good cellular function, we need fluids. In winter months, thirst can be less obvious so keep a note of your fluid intake (approximately 8-10 glasses of liquid per day for an adult).
Osteopathic treatment uses soft tissue massage and joint articulation techniques. These are ideal for promoting blood flow for healing, improving joint mobility and therefore great at helping overcome winter aches and pains.
If you are experiencing generalised joint stiffness and muscular aches, call us and all our Osteopaths will be delighted to help .
If you need our help and would like to book an appointment, Please Call: 02089776396
If you have aches and pains, don’t wait, just call the clinic and come in and we will be able to diagnose the problem.
You can email info@osteopathuk.co.uk or call 02089776396
| Click the link for our website: http://www.osteopathuk.co.uk/ |
Please do not hesitate to get in touch with us for any reason, we are here to help and welcome any feedback. Click here for more information.
At the practice, we are often seeing patients suffering from knee pain.
Taking a thorough case history and doing a full examination will enable your Osteopath to determine the cause of the pain. With the diagnosis complete, a treatment plan and pathway to recovery can begin!
Kind regards,
The anatomy of the knee is such that our thigh bone (femur) sits on the flat surface of the tibia, supported by 2 C-shaped cups of cartilage. The joint is then stabilised by 4 main ligaments along with the muscles and tendons of the hamstrings and quadriceps.
Fundamentally, the knee joint relies on the cartilage menisci, muscles, ligaments and tendons for both stability and shock absorption so it is very common to get problems.
Knee pain is common amongst adults and is most often associated with general wear and tear. However, athletes who run, jump or play sports that involve quick pivoting, are equally likely to experience problems.
Common Knee Problems:
Sprained Knee Ligaments and/or Muscles. A strained knee ligament most often occurs by sudden twist to the knee or an impact. Symptoms may include pain, swelling and difficulty walking or doing sports.
Torn Cartilage. This occurs with trauma to the knee and the meniscus cup may tear. Symptoms may include, locking of the knee, inability to move the knee, pain and swelling. Surgery may be indicated for acute onset trauma and your Osteopath will let you know if onward referral is necessary.
Tendonitis. This is inflammation of the tendons of the knee. The knee cap (patella) tendon is often involved and can occur with jumping, running or other repetitive impact. Symptoms are swelling, pain on running, going downstairs and when bending the knee.
Arthritis. Degenerative changes to the knee are the most common causes of knee pain. There may be pain, stiffness, crackling or crepitus of the knee, swelling and difficulty in moving and weight bearing.
The first thing your Osteopath will do is take a medical case history and then do an assessment of your knee. Once a diagnosis is established then your Osteopath will advise on a forward treatment and rehabilitation plan.
Osteopathy for knee pain will involve hands-on treatment and prescribed rehabilitation exercise.
On the rare occasion when onward referral is deemed necessary, then we can always help the process by writing a letter to your GP or Consultant.
If you have aches and pains, don’t wait, just call the clinic and come in and we will be able to diagnose the problem. 02089776396
If you would like more information on how Osteopathy can help, please contact us.
You can email info@osteopathuk.co.uk or call 02089776396
| Click the link for our website: http://www.osteopathuk.co.uk/ |
Please do not hesitate to get in touch with us for any reason, we are here to help and welcome any feedback. Click here for more information.
It’s that time of year – kids struggling with the never-ending revision and their parents struggling to keep the household mentally and physically on track during the next 2 months!
As Adults, we accept that long working hours may cause back and neck pains but this can happen to children and teens as well.
The repetitive nature of hours of revision often leads to neck & back pain. The mental stress of exams also causes the body to fatigue via the central nervous system and can cause tension headaches, sleeplessness, poor concentration and lethargy.
However, Osteopathy can bring ease of function within our nervous system and musculoskeletal-skeletal system.
Kind regards,
Postural Tension is fatigue of the spinal muscles that hold us upright. Repetitive activity and holding static positions for a long time, such as revising or sitting exams, can cause this to occur.
Classically, Postural Tension manifests itself as a ‘slumping’ posture with shoulders protracted & rounded forwards. The mid back and shoulders are more curved and hunched. The chin extends forwards and there is an increase in the curvature of the lumbar (low back) and cervical (neck) spines.
Symptoms that are typical of Postural Tension are:
Headaches
Sore Neck
Sore Mid Back
Aching Shoulders
Sore Lower Back
Feelings of general tension and achiness.
Additionally, there may be symptoms of tiredness, low mood, anxiety/stress but if you have any concerns with regards to your child’s mental health and well-being, do not hesitate to contact your GP.
When visiting an Osteopath, the first thing we do is to take a full and detailed Case History. This is vital to provide a diagnosis of Postural Tension as a key element of Exam and Revision Stress.
As your Osteopaths, we always ask anyone doing exams where they are doing the revising. Most of us would assume at a desk but all too often we get told that it is lying on the floor, sitting on the bed or sitting on the floor leaning against a wall.
Once we have the Case History, we then examine physical movements and palpate for any areas of muscle hypertonicity and tension.
For Postural Tension, hands on Osteopathy can prove really beneficial. By easing muscle tension, improving joint mobility and function and helping breathing patterns become less stressed, the body can regain its correct posture and function more efficiently and easily.
First and foremost is to get your child a fully functioning work area. No more revising whilst sitting on a bed or sofa!
Get a good chair and one that preferably has wheels so that they can move their body weight more freely. Postural Tension occurs due to lack of movement and holding static postures for a long time.
Ensure the chair has a solid back with good lumbar spine support. If possible, get a chair with arm rests so that when reading or taking a brief rest it is possible to rest the arms.
Try to avoid Tablet and Lap Top Use…. if you need to use them, get a bluetooth keyboard that can be used independently like a desktop computer.
If you have aches and pains, don’t wait, just call the clinic and come in and we will be able to diagnose the problem
If you would like more information on how Osteopathy can help, please contact us.
You can email info@osteopathuk.co.uk or call 02089776396
| Click the link for our website: http://www.osteopathuk.co.uk/ |
Please do not hesitate to get in touch with us for any reason, we are here to help and welcome any feedback. Click here for more information.
Spring is here… finally!
It is time to get out there, get walking, get running and get fit.
As your Osteopaths, we are treating patients with end of winter postural tension and related aches and pains. With the arrival of Spring, we are encouraging everyone to get moving again.
The secret after a long winter is to take it steady and build your exercise up in increments – this will help you to avoid injury.
Kind regards,
To exercise without injury, it is important to tune into your body and be mindful and aware of how you are feeling.
Start any exercise with a gentle warm up – walking or a slow jog to begin with. Gradually pick up the pace once you feel that warmed up, looser feeling in your body.
A lot of injury can come from repetitive overuse of the same muscles and joints. To avoid this, add in different pace to your exercise and vary it. For example, in the gym move around to different exercise machines to avoid overusing one muscle group. When running, try interval training – run faster for a few minutes and then slow down for a minute to a jog or walk.
If you feel any cramp, pain, soreness or twinge, stop! Never keep on exercising through the pain because you might be doing further damage and this will slow down your healing process.
With 5 weeks to go, you will be well on your way with your training regime.
The increase in mileage at this point means that we often see patients at this stage of marathon training. Osteopaths can help keep your joints and muscles in good functioning order to cope with this increase in impact.
To avoid injury, be flexible with your training schedule and listen to your body. Don’t push yourself too hard on the longer runs – you should feel tired but not wiped out.
If you are training, walking or running, good footwear is key.
How old are your trainers or walking boots? Think of the amount of use they have had and replace them. They may look in good condition but injury often occurs with older footwear.
Don’t wait, just call the clinic and come in and we will be able to diagnose the problem
If you would like more information on how Osteopathy can help, please contact us.
You can email info@osteopathuk.co.uk or call 02089776396
| Click the link for our website: http://www.osteopathuk.co.uk/ |
Please do not hesitate to get in touch with us for any reason, we are here to help and welcome any feedback. Click here for more information.