Kingston & Teddington Osteopathy – January 2019 Newsletter

January 2019 Newsletter

“Where did that year go?!” I can hear myself saying all too often this January and I’m sure there are a lot of you that feel the same way. Conversely, you may be saying good riddance to 2018 because it was a little bit tricky. Whatever the circumstances, in this month’s issue I would like to pay close attention to the theme of ‘Life Is For Living’. We are all busy in our own ways but are we busy doing the things that are keeping us healthy and happy?

Kind regards,

Fresh Start

This is perhaps the busiest time of the year for people joining the gym and for those of us that are already regular users of the gym it is the busiest time in the gym with new people working out! All too often though our motivation to workout gets disrupted, it breaks the routine or something else affects our ability to attend as often as we would like, an injury for example. This is not just about using a gym, it is about keeping our bodies active and making sure that we stay healthy. There are any number of activities from doing some simple stretches at home with some light exercises, press-ups for example, to pilates, yoga, meditation, the list is endless.

Don’t let an injury stop you in your tracks. Get osteopathic treatment and professional advice. If this is the new you then don’t let anything get in your way.

Mental Reset

By focusing the mind we can achieve anything. A bit deep you might say but everyone’s level of success is relative. The key is not to see failure before giving something a try. Something that is at first glance impossible may very well be possible with dedication and resilience. By the way, this is not about climbing Mount Everest!
For some people it is shortage of time that is the ‘impossible’ factor. For mental well being we need time with loved ones, time spent with friends and family plus perhaps time spent with friends who are having difficulties, maybe health issues, and need our support.

If you were offered the opportunity to spend an hour with your favourite human ever do you think you could find the time? A mental reset helps us understand what is important to keeping us well and happy.

Physical Reset

Gyms are not for everyone regardless of your physical capabilities. However having some you time is vitally important. Physical reset can mean many things. It could mean rest to give an injury an improved recovery rate. It could mean getting Osteopathic help for an issue that is not improving and is now starting to become troublesome.

Again, have a look at your life and factor in what small physical changes would improve your life.  Give yourself one small goal to achieve and then build on that slowly.  Listen to your body and decide what would improve the overall quality of your life.  Life is for Living so don’t let injuries grumble on, don’t let lack of time mean you miss out on things that improve both mental and physical wellness.

December 2018 Newsletter

I would like to take this opportunity to wish you all a very Merry Christmas and a truly Happy New Year. I would also like to extend a warm thanks for your continued support and look forward to seeing you all in the New Year. Kind regards,

Christmas & New Year Opening Hours

Christmas Week – Opening Hours
Saturday 22nd December – 8.00am – 5.00pm
Sunday 23rd December – CLOSED
Monday 24th December – 8.00am – 5.00pm
Tuesday 25th December – CLOSED
Wednesday 26th December – CLOSED
hursday 27th December – 8.00am – 7.30pm
Friday 28th December – 8.00am – 7.30pm

New Years Week – Opening Hours
Saturday 29th December – 8.00am – 5.00pm
Sunday 30th December – CLOSED
Monday 31st December – 8.00am – 5.00pm
Tuesday 1st January – CLOSED
Wednesday 2nd January – 8.00am – 8.30pm
Thursday 3rd January – 8.00am – 8.30pm
Friday 4th January – 8.00am – 8.30pm

New Arrival

It is with great pleasure that I can announce Osteopath Mark and his lovely wife Gemma have recently given birth to their first child, a little boy called Noah, mother and baby are doing fine. What a wonderful Christmas present for them both and their families. Congratulations!

Getting Back in Shape After a Baby

Having a baby brings a multitude of challenges and of course a lot of joy. For new Mums it is vitally important to be able to find some time to continue with treatment for a known condition or to restore balance to their body post-natal. It is a very common occurrence to have some form of back pain or back related issues during pregnancy due to changes that occur such as the softening of ligaments, weight increase and changes to posture.

At times back pain can begin during pregnancy and continue to be a problem after delivery. If not treated the pain can go on for long periods. Let us also not forget that the repetitive carrying and lifting of both baby and related equipment can not only cause problems but also hinder any kind of recovery. Osteopathy is an excellent aid to this recovery and a great way of starting the process of getting back to a new normal.

Cranial Osteopathy for Babies

Cranial osteopathy is a refined and subtle type of osteopathic treatment, the techniques are safe, gentle and non-manipulative. They are often used when treating adults sensitive to manipulation, young children and babies. It encourages the release of stresses and tensions in the head and throughout the body.

November 2018 Newsletter

Does Mental Stress Cause Back Pain?

In this month’s newsletter we delve into anxiety, the stresses that result from this and how to help prevent any long-lasting musculoskeletal-skeletal implications.

Quite often when experiencing an acute episode of pain we can be heard saying “this could not happen at a worse time in my life, I’m so busy with work/ill parents/school etc”.  Well, perhaps we should consider that this is precisely the reason why this musculoskeletal-skeletal condition has arisen. Our bodies have got an extremely clever mechanism or safety valve that at times force us to stop, rest and recuperate before continuing willy-nilly and risk doing permanent damage.

The answer is straight forward though, yes, mental stress can be attributed to causing back pain but that does not make the pain any less valid or real.

Kind regards,

What Are Some of the Causes?

Pain is extremely disruptive, with back pain easily one of the most common types of pains to experience. If you are prone to anxiety, then it’s possible that you have been suffering with regular back pain for years as a result of it.

Back pain from anxiety is common, and while it is certainly not the main cause of back pain, it is a reason that some people end up getting help for their anxiety. So what causes back pain, and what can be done about it?

Anxiety

Being anxious activates the body’s stress response. A part of the stress response includes causing the body’s muscles to tighten so that they are more resilient to damage when in real danger. The greater the degree of stress response, the more effect it has, including causing the body’s muscles to become extremely tight, even to the point of pain.

In fact, high anxiety and persistently elevated stress can cause muscles to become so tight that they experience chronic pain, stiffness, soreness and immobility. So, as your anxious behaviours increase, so will your body’s stress and its effects, including causing severely tight muscles in the back that cause chronic back pain.

Hypersensitivity

Another issue related to anxiety is hypersensitivity. Those with anxiety tend to experience physical sensations more than those without anxiety. As such, mild back pain, the type of back pain that normally would not change your activity levels, could feel more severe and be harder to ignore, which in turn would lead to adjustments that may contribute to further back pain.

Regular Check-Up

We spend hundreds if not more each year on making sure our cars are working as expected and servicing boilers, washing machines and the like. The irony is that these are factors that can also cause us stress and potentially make us anxious.

Our bodies need this same care and attention to function properly so visiting an Osteopath on a regular basis with perhaps no pain is good practice. It can at times highlight areas that are becoming tense allowing simple defensive treatment or a gentle massage to relieve the tightness in the area. This approach is a very useful exercise in keeping your body free from injury, free from tightness, free from restriction in movement thereby promoting a lifestyle of good activity, pain free posture and general well-being.

Treatment

As we have mentioned in previous newsletters, treatment for back pain can range from dealing with acute or chronic conditions resulting in more extensive investigations and lengthy treatment programmes but when we look to the type of scenarios that can be caused by stress or anxiety a more balanced approach can be extremely effective.

• Having a regular check-up when you may have no pain can be a very proactive method of keeping yourself mobile and in good physical condition
• Relieving stress with simple massage can work wonders and while there may be no back pain as such just the process of massage can be relaxing and beneficial to your mental well-being

It’s OK to book an appointment when you have no pain. We as Osteopaths see things that may not be that obvious on the surface allowing us to treat and prevent a condition from becoming acute.

September 2018 Newsletter

Routine Is Good For you

For the vast majority of us September is back to work or back to the school run. Whilst this may be seen as back to the grind, research shows that having a structured routine has health benefits.  We explore some of these health benefits below.

Kind regards,

Health Benefits of Having a Routine

People are creatures of habit, and routines offer a way to promote health and wellness through structure and organization. Having a routine can greatly improve your health. Routines can be fun and don’t need to be boring. The potential health benefits will make you wonder why you didn’t start one earlier.

Many people who don’t have any type of routine suffer from:

• Stress – no routine often means having the constant worry of “when will I get it all done.”
• Poor Sleep – without a daily routine at work and/or at home, you may find yourself playing catch-up with yesterday’s to-do list. If you’re always behind on what should have been done the day before, you’re likely to stay awake worrying about what hasn’t been done.
• Poor Eating – unhealthy diets (like eating lots of fast food) become the norm if there isn’t time scheduled for grocery shopping. Quick, unhealthy substitutes become the next best food option.
• Poor Physical Condition – working out usually requires some planning.

Ineffective Use of Time – often no routine means you simply run out of time, leaving things undone and not making the most of your time.

Build Good Habits

• Better Stress Levels lead to improved mental health, more time to relax and less anxiety. A lack of healthy stress management techniques can put you at greater risk of heart disease and negatively impact your overall health.
• Better Sleep will leave you feeling refreshed. Your daily routine influences your quality of rest. Your sleep schedule and bedtime habits affect your mental sharpness, performance, emotional well-being and energy level. It’s best if you can maintain a consistent time for waking and going to bed.
• Better Health is a result of just a little extra planning. Set the alarm a little earlier and you’ll have time to exercise and eat breakfast, fuelling your body for the day. Even a quick (and healthy) breakfast will get you energized. Whether you like to just go for a run or go to the gym for a bigger workout, it’s important to make time for exercise.
• Good Example Setting will encourage others to try a routine as well. You demonstrate its importance and the positive effect it has on health, motivation and self-esteem.

The Net Result

So, your routine can enhance your body’s Circadian Rhythm. In the same way as a steady routine can improve your lifestyle, regular Osteopathy can decrease the tensions that build up with life’s stressors.  If you have a history of musculoskeletal pain, then routine management of this can help prevent recurrence or minimise the acute flare ups that can occur.

We advise approaching Autumn with a plan to create a routine that enhances your lifestyle.  Build in time for:

Emotional Well-Being – This involves the social side of our personalities, so plan events with friends/family to ensure you have time for vital emotional welfare.

Physical Well-Being – This involves exercising, be it walking in Bushy Park or training for an event. However, the importance of routine means that it should be little and often which needs planning. You can also plan your Osteopathic treatments to maintain and enhance the physical self.