sarahboughtwoodosteopath

sarahboughtwoodosteopathsarahboughtwoodosteopathhttps://www.sarahboughtwoodosteopath.co.nz/blogEver had whiplash or been in a car accident before?]]>Sarah Boughtwood Osteopathhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2017/11/15/Ever-had-whiplash-or-been-in-a-car-accident-beforehttps://www.sarahboughtwoodosteopath.co.nz/single-post/2017/11/15/Ever-had-whiplash-or-been-in-a-car-accident-beforeTue, 14 Nov 2017 21:24:30 +0000

Heard the term 'whiplash' but not entirely sure what it means or if you have ever suffered from it before? Whiplash is a very common injury from being hit from behind in a car crash. A whiplash injury occurs when there is a sudden acceleration-deceleration force, that causes unrestrained forward and backward movement of the head and neck. Whiplash is generally not a life threatening condition but can cause a few aches and pains. Unfortunately it can be very overlooked and can later cause neck issues.

Symptoms of whiplash include:

- neck pain & stiffness

- shoulder pain & stiffness

- headaches

- dizziness

- fatigue

- Jaw/TMJ pain

- arm pain & weakness

- visual disturbances

- tinnitus/ringing in your ears

- concussion

- back pain

Whiplash associated disorder

This relates to more severe & chronic (lasting longer than 6 months) cases. This can have additional symptoms. These may include:

- personality changes (anger, frustration, anxiety, depression)

- stress

- drug dependency

- post-traumatic stress disorder

- lack of concentration

- sleep disturbance

What people often do not realise

Whiplash can often cause ligament sprains, in particular to the ligaments in the upper neck/cervical spine. This can cause the ligaments to become weak and often be the cause of upper neck pain, years later. As osteopaths we always ask about previous injuries and motor vehicle accidents for this (and other) reasons.

Self help!

A simple exercise that you can do to strengthen your upper neck is a 'chin tuck'. As demonstrated in the image, it is simply 'making your chin disappear into your neck'. Place your fingers on your chin and pull your chin straight back in towards your neck. Do not pull your chin downwards! Only pull your chin backwards. An ideal time to do this is during a break at work, brushing your teeth (don't need to place fingers on your chin, can do movement only), tv ad breaks and so on.

How can osteopaths help?

Whiplash and car crashes can cause a variety of aches and pains. Dizziness that can be caused by car crashes can relate to the upper neck. Osteopathic treatment is aimed at alleviating the aches and pains that can be caused by whiplash and any other injuries you may have obtained. When necessary your osteopath may refer you for imaging to rule out any additional damage that may have been caused.

Book in now to fix those aches and pains

]]>Incorporating fitness into your day]]>Sarah Boughtwood Osteopathhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2017/11/06/Incorporating-fitness-into-your-dayhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2017/11/06/Incorporating-fitness-into-your-daySun, 05 Nov 2017 21:31:59 +0000

Exercise is well documented to be good for you, yet we generally do not prioritise it into our day. Exercise can be hard to fit into your day but there are many ways we can increase our physical activity without involving a gym.

Benefits of exercise:

- Weight loss

- Builds muscle

- Helps prevent diseases/illness

- Improves your mood

- Boosts your energy levels

- Promotes better, quality sleep

- Can reduce pain

How do I fit exercise into my day?

- Park further away from where you are going

- Get off the bus a few stops earlier

- Go for a walk at lunch time (your brain will be much productive in the afternoon) or in the evenings

- Use family time to get out and go to a park, the beach, bike park

- Join a sports group, start attending pilates or yoga classes

- Instead of meeting a friend for coffee, make it a walk instead

Exercise does not have to be in a gym or complex. Even if its 10 minutes of walking, that is better than nothing. Choose a type of exercise you enjoy. The easiest way to stick to something is to enjoy it!

]]>Headaches during pregnancy..is it normal?]]>Sarah Boughtwood Osteopathhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2017/10/31/Headaches-during-pregnancyis-it-normalhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2017/10/31/Headaches-during-pregnancyis-it-normalTue, 31 Oct 2017 00:54:41 +0000

One of the many joys that some women experience during pregnancy is headaches. Although not fully understood, it is believed to be related to the influx and changing hormonal levels. Another contributing factor could be the change in blood volume.

Other causes to consider:

- Eyestrain

- Allergies

- Fatigue

- Hunger

- Dehydration

- Postural changes

- Withdrawal from coffee

When to seek help:

Always mention any concerns you have with your midwife or health care provider. Headaches in the second or third trimester need extra attention as they can sometimes be related to preeclampsia. Symptoms to look out for are: violent, explosive headaches that won't go away, fever and a stiff neck, visual disturbances and slurring of words.

Ways to relief a headache:

- Exercise

Light gentle exercise and fresh air, can sometimes relief a headache

- Hot shower

A nice, hot shower can help relieve a headache by relaxing the back and neck muscles.

- Drink plenty of water

Dehydration is a very common cause of headaches. Especially when you are pregnant, keeping up your fluid intake is very important. Even more so in warm weather.

- Rest

Pregnancy can be tough on the body and rest is recommended when possible. Try going to bed earlier at night. Enjoy these good nights sleep while you can. Try during the day having a lie down if possible.

Osteopathy and Headaches

Osteopaths commonly treat pregnant women for headaches during pregnancy. Osteopaths assist the body for the changes in posture due the growing baby. Tailored advice is given which may include; drinking more water, add breaks into your day, assessing your work station setup, sleeping posture and pillows, trying to identify any dietary changes that may be necessary and so on. Treatment uses soft tissue techniques, joint manipulation and articulation and muscle stretching to relieve any muscles or joints influencing the headaches.

Book an appointment today to relieve those nasty headaches!

]]>Do I have Sciatica?]]>Sarah Boughtwood Osteopathhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2017/10/27/Do-I-have-Sciaticahttps://www.sarahboughtwoodosteopath.co.nz/single-post/2017/10/27/Do-I-have-SciaticaFri, 27 Oct 2017 00:07:11 +0000

Sciatica...a very overused and misunderstood term. There is a lot of confusion around the term 'Sciatica' and its true meaning. To osteopaths and other health practitioners, true sciatica refers neurological irritation of the sciatic nerve. Many patients will present in clinic with what they refer to as 'sciatica'. This can vary widely between patients as to where they are experiencing pain and what symptoms they have. True 'Sciatica' is pain emerging from the sciatic nerve due to a disc bulge, disc prolapse, disc degeneration, lumbar spine osteoarthritis, 'piriformis syndrome' (tight buttock muscles), lumbar spine stenosis (narrowing of the spinal canal) and sacroiliac joint irritation. Therefore 'Sciatica' is more of a symptom, due to an underlying cause than a diagnosis.

Symptoms:

- Lower back, buttock or leg pain

- Pins & needles in the posterior (back) lower extremity (leg)

- Pain that radiates down the leg

- Generally pain is on one side only, very rarely it is both legs

- Sharp pain

- Pain typically follows the nerve distribution

- Weakness and numbness is the leg and/or foot

Ways to relieve 'Sciatic' pain:

Simple ways to relieve the pain caused by Sciatica include stretching tight muscles, in particular the hamstrings, piriformis and gluteal muscles, strengthening the core muscles and mobility exercises for the lower back.

Hamstring stretch

There are a variety of ways to stretch the hamstrings. One way includes sitting on the floor, one leg stretched out infant of you and reach forwards towards your toes. To further increase the stretch, lean further forwards. You can also use a towel to wrap behind your foot and gently pull the towel towards your chest. Hold this stretch for 30-90 seconds and then increase the stretch.

Piriformis & Gluteal stretch

To stretch the Piriformis muscle, lie on your back, cross one leg over the other and gently pull the non-crossed leg towards your chest. Hold the stretch for 30-90 seconds, then further increase the stretch by pulling the bend leg further towards your chest.

Lower back stretch

To stretch the lower back, sit on the floor, bend one knee up, keeping the foot flat on the floor, twist your torso towards the bent knee and hold.

Lumbar spine articulation

To loosen up your lower back, lie on the floor, hug your knee's towards your chest and rock side to side, draw circles with your knee's.

'Core' strengthening

The 'core' like sciatica can vary in its meaning to different people. To an osteopath, I simply mean the 'belly' muscles that are crucial for posture, & supporting the back (they also have other functions too). A simple beginners exercise is lying on your back, bend your knee's up, gently tighten your 'belly', hold for 30 seconds then relax. When tightening your belly muscles, your pelvis should slightly tilt towards your head. There are a vast range of 'core' exercises. Please consult your health professional to assess your capabilities and give exercises according to your level.

*Note - Consult your health professional before carrying out stretches and exercises to make sure they are suitable to you and your own level of fitness.

How osteopathy can help Sciatica

Osteopaths aim to identify the underlying cause of the Sciatic nerve irritation. In some cases imaging may be required if osteoarthritis or disc involvement is suspected. Treatment is aimed at reducing any pressure or irritation to the Sciatic nerve and its nerve roots in the lower back. Lifestyle advice and stretches may be given (like above) to further reduce the pain.

Book your appointment today!

]]>Do you have weak knee's that drop inwards when you bend?]]>Sarah Boughtwood Osteopathhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2017/09/20/Do-you-have-weak-knees-that-drop-inwards-when-you-bendhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2017/09/20/Do-you-have-weak-knees-that-drop-inwards-when-you-bendTue, 19 Sep 2017 21:13:57 +0000

Throughout the body there are a few muscular areas that are very commonly weak. These include the knee's and in particular the inner thighs. A quick test to see if your knees are weak is to do a squat. Do your knee's drop inwards compared to staying in a straight line? (See the image below). Ideally when you bend your knee's or squat, the knee caps should stay facing forwards and in a straight line. For most people the knee's and supporting muscles are not strong enough and the knee's bow 'inwards'.

How do I strengthen my knee's?

Strengthening weak muscles is very important. For example if the inner thighs are weak, other muscles must over compensate for this weakness, which creates strain on surrounding joints and asymmetry between the two legs. Try these simple exercises to strengthen the inner thighs to support the knee's.

Exercise 1

The first exercise requires a ball, about the size of a netball that is slightly soft. These can easily be bought from the $2 shop. Whilst lying on your back, with knee's bent + approximately shoulder width apart and feet flat on the floor, place the ball between your knee's. The aim of the exercise is to strengthen your inner thighs. To do the exercise, squeeze the ball with your knee's. You can vary this exercise by doing rhythmic squeezes/pulses of the ball or squeezing the ball tight for 10-30 seconds then relaxing and repeating. Another way of doing this exercise is to do a squat against the wall. Back against the wall, ball between your knee's and again either repetitions of squeezing the ball or squeeze the ball for 10-30 seconds and repeat.

Exercise 2

A second exercise is the pilates 'clam'. To do this exercise, lie on your side, knee's bent together. Again to target the inner thigh, open your knee's apart. I advise my patients to place a hand on the top hip and to make sure the top hip remain in its original position. If you open the knee's too wide the lower spine begins to rotate and other muscles begin to activate. This exercise also targets the Gluteal muscles which are commonly very weak. Make sure you roll over and repeat this exercise lying on the opposite side.

Always consult a health professional for advice

]]>Spring into summer]]>Sarah Boughtwood Osteopathhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2017/09/08/Spring-into-summerhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2017/09/08/Spring-into-summerFri, 08 Sep 2017 08:55:20 +0000

It is getting warmer and summer is definitely on its way! A new month and season is a great time to set new goals and challenges for yourself. I always advise my patients to set, small achievable goals, rather than something too big, which your unlikely to continue or isn't realistic.

Some examples of goals:

- Going for a walk at lunch time

It doesn't have to be far but getting out at lunch time can help mentally refresh you and make for a more productive afternoon, not mention fitting in some exercise to your day.

- Having a smoothie at afternoon tea instead of a processed, sugary treat

Smoothies are an easy way to up your daily intake of fruit and vegetables. My go to smoothie is spinach, frozen berries, banana and water.

- Going to bed before 9pm

Many people do not get enough hours sleep per night. Sleep is vital for survival and getting a decent nights sleep should be a priority. Try going to bed earlier and getting 7-9hours per night.

- Drinking more water

An easy way to up your water intake is by having a glass on your desk or carrying a drink bottle with you.

- Taking up a new hobby

Not all goals need to be health related. A new hobby could be a great way to unwind, make new friends or learn something new.

- Spending less time using social media

Try only checking social media a few times per day. Remove social media app notifications so they don't constantly pop up on your phone.

- Eat more green vegetables

- Getting off the bus a few stops early or parking further away from work to fit some exercise into your day

- Drink less alcohol

- Have healthy snacks on hand

Goals that are simple and small are more achievable and can be something that turns into a habit. If you 'fall off the wagon' don't punish yourself, just start again. Once you achieve one goal, add in another goal or challenge.

]]>How to burn off those Easter treats]]>Sarah Boughtwood Osteopathhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2017/04/19/How-to-burn-off-those-Easter-treatshttps://www.sarahboughtwoodosteopath.co.nz/single-post/2017/04/19/How-to-burn-off-those-Easter-treatsTue, 18 Apr 2017 21:25:41 +0000

Easter is a time mostly spent with family and friends, but with Easter can come a large amount of not so healthy treats. There are lots of ways you can help burn off those delicious treats that do not involve a gym membership:

- Get out for a family walk

- Take the stairs

- Park further away than necessary

- Take the kids down to the local park & join in with them playing

- Walk the dog, take advantage of the gorgeous, sunny, autumn days and walk the dog twice a day

- Use the TV ad breaks to fit in some squat, lunges, tricep dips, bridges

- Make meal times as healthy as possible, swap out the processed foods for more fruit and vegetables

- Use the children as weights, try doing a squat holding onto them, horsey back rides

- Take a ball down to the local park

- Instead of meeting a friend for coffee, try going for a walk instead

To make a booking to come see us, use our simple online booking system or email us today!

]]>Get up out of your seat!]]>Sarah Boughtwood Osteopathhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2017/04/10/Get-up-out-of-your-seathttps://www.sarahboughtwoodosteopath.co.nz/single-post/2017/04/10/Get-up-out-of-your-seatSun, 09 Apr 2017 22:04:44 +0000

A large amount of occupations these days require us to sit for 40 hours a week at a desk. Let alone the sitting we do in our day to day lives- driving, eating, watching tv and so on. My patients commonly hear me harp on about the importance of getting up frequently and moving our bodies. I always recommend getting up out of your seat every 20mins, rolling your shoulders and resetting your posture once you sit back down again. Then once an hour (max) walking to the staff room or toilet to get the blood pumping.

Here are some simple stretches that can and should be done in the office:

1- Neck stretch

This stretch can be done sitting or standing. Tip your head to one side, with your ear down towards your shoulder. Use your hand to gently guide your head in this direction. You can use the opposite hand to hold onto your chair for extra resistance. To vary this stretch you can tilt your head slightly forwards or backwards to target different parts of the neck muscles.

2- Front of chest stretch

Again this stretch can be done sitting or standing. Place both arms behind your back, interlace your fingers and gently pull your shoulders backwards. This stretch should be felt across the front of your chest

3- Wrist stretch

Place your hands in a prayer position in front of your chest and gently push your hands together and down towards the ground.

4- Forearm stretch

With your arm straight out in front of you, bend your wrist up towards the ceiling, then use the opposite hand to pull the fingers towards you. To target different muscles turn the hand down so the finger tips point towards the floor. Using the opposite hand on the back of the hand & fingers, pull the fingers towards yourself.

5- Back stretch

Sitting in your chair, holding on to the back of your seat if required, twist to one side and hold. Repeat on the other side.

Remember all stretches should feel like a nice gentle stretch vs pushing too hard or far creating pain. Always consult a health professional if you are worried.

If suffering from aches and pains and the above stretches are not quite enough book in an appointment today!

]]>The simplest way to try get a better nights sleep...]]>Sarah Boughtwood Osteopathhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2017/01/18/The-simplest-way-to-try-get-a-better-nights-sleephttps://www.sarahboughtwoodosteopath.co.nz/single-post/2017/01/18/The-simplest-way-to-try-get-a-better-nights-sleepTue, 17 Jan 2017 20:40:34 +0000

When you wake up in the morning, how often do you truly feel refreshed and ready to take on a new day? Or more often that not do you wake wishing you were able to get a few more hours?

Quality sleep is vital for our wellbeing and health. The average adult needs 7-9 hours of sleep per night. I use the word quality for a reason..if you are in bed for 7-9 hours but waking frequently, lying awake for hours, unable to go to sleep easily, then I would not describe this as quality sleep.

Health benefits of a quality nights sleep:

- Waking happy and in a good mood

- Allows the physical body to rest

- Lowers your blood pressure and heart rate

- Allows healing and repair of the body

- Regulates your appetite and weight

- Supports growth and development

- More energy and alert

- Improved concentration

There are many reasons you might wake, some of which might not be avoidable. These may include; tending to young children, menopause, needing to go to the bathroom (nocturnia), heartburn, heart issues, breathing problems and some medication.

How to get a better nights...

A simple piece of advice I give my patients is renewing their pillow. How old is your pillow? Does it still support your head and neck? Or do you wake with a headache and pain in your neck? Often, easily over looked is the pillow we sleep with. I commonly see in clinic, neck pain and headaches, especially after a patient has gone on holiday and slept in a different bed.

There is a huge range of pillows to choose from. Thick, firm, thin, quilted, feather and so on. Also there is a large range in prices from $20 to hundreds of dollars. My advice is always to try them out, ideally on a display bed if possible. Everyone is different with what they need and prefer. I personally like a thinner pillow with a thicker one. I am very sensitive to using the correct pillow and sleeping with my husbands pillows is guaranteed to cause a headache for me.

Osteopaths commonly treat patients for headaches, neck and back pain. Often as a consequence of this pain, is a disrupted nights sleep. Osteopathy is a gentle, hands on form of physical therapy to treat aches and pains. Book online or contact us today.

]]>How to kick start 2017 with healthy habits]]>Sarah Boughtwood Osteopathhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2017/01/09/How-to-kick-start-2017-with-healthy-habitshttps://www.sarahboughtwoodosteopath.co.nz/single-post/2017/01/09/How-to-kick-start-2017-with-healthy-habitsMon, 09 Jan 2017 00:09:53 +0000

The new year is an easy time to create new goals, resolutions, positive changes in our behaviour and mindset. Adopting new habits can be a great way to start the new year.

The key to maintaining those goals are making them achievable. For example aiming to slowly increase your exercise, rather than taking up 5x 60minutes running sessions per week. Another way to help achieve your goals is avoiding your triggers. If you always eat poorly when stressed, instead go for a walk, meet up with a friend or do something that makes you happy.

Some healthy habits include:

Making healthy food choices

Diets are hard to maintain and can often lead to failure, instead start with small changes, that you are willing to continue long term. For example if you are someone who loves dessert, try having fruit after dinner instead. A patient gave me a piece of advice once, that she always brushes her teeth straight after dinner to help avoid having unhealthy desserts every night. Take healthy snacks with you during the day to avoid the 3pm sugar craving.

Add some exercise into your week

Exercise simply does not mean getting a gym membership. To maintain an exercise goal I always advise my patients to choose an exercise they enjoy. This may include sport, pilates, yoga, running, walking, gym classes and so on. Also change the type of exercise you do every so often to keep it interesting. You can incorporate your children into your exercise. Taking them to a park and throwing a ball around, going swimming, using them as a weight and doing some exercises at home. Make it fun so your more likely to continue. TV ad breaks are a great time to do a few squats, bridges, tricep dips, stretches.

Do not sit for extended periods

Something I can not emphasise enough! Sitting for extended periods I see in clinic is one of the main causes/influences for body aches and pains. Try once every 20 minutes standing up, rolling your shoulders, stretching your legs and sitting back down, resetting your posture. Then every hour going for a quick walk around the office. This helps refresh your mind and get the blood flowing around your body.

Be kind to yourself and others

Whilst this seems obvious, how often do you criticise yourself? 'If only I had done this', 'Why did I do that?', 'I wish I had tried harder'. Simply reflect on the situation and create positive ways of moving forward. Reward yourself for achieving your goals (not with sugar). Be thankful for the small things in life. It is often when something bad happens that we realise how lucky we are...to breathe, to walk, to be loved, to have a roof over our heads, have a stable job. Do not allow stress to get to you. Remove yourself from stressful situations, take a moment to focus on your breathing, clearing your mind and regroup your thoughts.

Drink more water

Most of us do not drink enough water. Our body needs water to survive. Sugary soft drinks, tea and coffee do not count. Infact some of these products can further dehydrate us. A simple way to consume more water is to always have a glass of water sitting on your desk or carrying a bottle of water.

Create good sleeps habits

Quality sleep is vital for our wellbeing. Most adults require 7-9 hours sleep per night. Sleep needs to be restful, ideally with no wake ups, unless attending to children. During the night our parasympathetic nervous system is in full swing, which is our 'rest and digest' nervous system. This means our body is recovering from our days activity.

Take time out for yourselfTake some time to yourself to do something that interests you. This could be reading, cooking classes, pilates class, gardening, trying a new sport. It is easy to fall into our normal, weekly routines and never taking time out for ourselves. This could be 10 minutes a day of breathing exercises. Just a moment in the day you set aside for yourself, with your cell phone turned off.

Make 2017 a positive year. Turn negative situations into learning experiences, thrive on the positive and be kind to yourself and others.

]]>Surviving the silly season]]>Sarah Boughtwood Osteopathhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2016/12/12/Surviving-the-silly-seasonhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2016/12/12/Surviving-the-silly-seasonSun, 11 Dec 2016 22:05:24 +0000

December is a very busy time for most people. With work and school wrapping up for the year, with christmas parties and end of year functions to follow. It can be a stressful time of year, with people burning the candle at both ends. Financial stress and social commitments can become overwhelming. It is important to take time to and appreciate the time with loved ones and make the most of the break over the christmas and new year period.

Here are some tips to surviving the silly season

1- Take time for yourself

Christmas is a time of giving, gathering with family, but it can also be a time of stress. It is important to create time (ideally each day) to take a moment to yourself. This could be going for a walk, reading a good book or just lying in a quiet room, away from the chaos.

2- Learn to say no

The end of year can bring many invitations to christmas parties, end of year functions and so on. It can be stressful, expensive and overwhelming (also fun). Learning to be ok with saying no to an invitation can be rewarding. Your time may be better spent relaxing and taking time out. 3 events in one weekend can leave you tired and unable to get other important things done, with stress as the knock on result.

3- Get outdoors

With the weather getting better, it is a nice time to get outdoors. Go to the beach, take the kids to the party, go for a walk. A simple way to unwind and relief stress is by getting outdoors and going for a walk.

4- Don't over indulge

The silly season comes with lots of yummy and sometimes not so healthy food. Although christmas day is my excuse to eat chocolate for breakfast, with the tradition of my parents giving us chocolate, moderation is key. Allow yourself treats but add in healthy food if you can. Be mindful of what you eat and drink in moderation. Summer is just around the corner after all.

5- Switch off your email and phone

Give yourself a break from technology and log off for a bit. Depending on your circumstances give yourself a break. This may be for a few hours or days.

Have a merry christmas and happy new year.

*We are open until Thursday 22nd, then close until Saturday 7th January

]]>Do you suffer from elbow & forearm pain?]]>Sarah Boughtwood Osteopathhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2016/08/09/Do-you-suffer-from-elbow-forearm-painhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2016/08/09/Do-you-suffer-from-elbow-forearm-painMon, 08 Aug 2016 21:12:22 +0000

Tennis Elbow, RSI, overuse....Elbow pain is a common presenting issue to Osteopaths, that affects a wide range of people. There are so many hobbies, occupations and working environments that can cause elbow pain, including; using a computer mouse, playing tennis, gardening, typing, cellphone use and hands on professions e.g. Plumber, builder, electrician, hair dresser, massage therapist. Elbow pain is characterised by the overuse of the forearm muscles causing pain into the forearm + hand + upper arm. The overuse, most commonly leads to the diagnosis of 'Lateral Epicondylitis'. This means where the forearm muscles attach to the elbow joint bones, via their tendons, inflamed and degeneration is created due to overuse. The forearm extensor muscles mostly attach (via a common tendon) to the outside of the elbow, thus creating pain over this area when over used.

Symptoms:

- Slowly increasing pain over the outside (lateral) elbow & forearm

- Aching or burning sensation in the elbow or forearm

- Pain that is worse with carrying heavy objects or doing repetitive movements e.g. typing

- Pain referring into the hand or upper arm

- Weak grip strength

- Pins & needles, tingling or weakness in the hand

How to self manage your pain

Your Osteopath can advise you which ways will be most effective in self managing your pain. This may include rest and applying ice to the painful area. They may also recommend some life style change to help relieve the pain. An example might be the way your computer is set up at work, using your mouse in the opposite hand, having regular breaks to allow your muscles to rest. Regardless of whether you have pain regular breaks at work are important. Prolonged sitting and any sustained postures are not good for you. Frequent (short) breaks allow you to rest, reset your posture and give your brain a micro break, creating a fresh mind.

Stretches

Osteopathy

Osteopathic treatment is always aimed at identifying what is causing the pain both physically and lifestyle wise, to reduce the pain and try prevent the pain from reoccurring. Treatment to the elbow is aimed at reducing muscle tension, increasing blood flow and lymphatic drainage, improving the mechanics of the surrounding areas and tailored advice to suit the patient.

If you are suffering from elbow pain, book in or contact us to resolve your symptoms now!

]]>What is Carpal Tunnel Syndrome?]]>Sarah Boughtwood Osteopathhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2016/08/03/What-is-Carpal-Tunnel-Syndromehttps://www.sarahboughtwoodosteopath.co.nz/single-post/2016/08/03/What-is-Carpal-Tunnel-SyndromeTue, 02 Aug 2016 23:36:56 +0000

Have you heard the term before but not sure what carpal tunnel syndrome is? Simply put, it is pain, pins and needles or numbness in your hand, caused by the compression of the median nerve. The symptoms can often be felt in your wrist and hands, with the pain is often described as shooting, piercing or sharp. Sometimes the pain can refer up your arm. The carpal tunnel is a normal part of your hand, when the median nerve passes through, but sometimes this area can become compressed causing pain.

Causes:

- Trauma or injury to the wrist

- Arthritis

- Mechanical problems with the wrist

- Work stress and posture

- Overuse

- Work equipment e.g. vibrating machinary

- Fluid retention in pregnancy or menopause

DiagnosisEarly diagnosis and treatment it is important to avoid long term issues; muscle wasting, nerve damage. Diagnosis of carpal tunnel syndrome involves examination on the neck, shoulder and forearm to rule these out as the cause or determine their involvement in the hand symptoms. Tests of the hand include irritation and compression of the Median nerve and physical examination of the hand. Further testing can include nerve conduction tests and X-rays may be required.

Treatment

Osteopaths commonly treat carpal tunnel syndrome, with the aim of treatment, relieving the tension on the median nerve and therefore relieving the symptoms in the hand. Stretches and lifestyle advice may given. Lifestyle changes may include frequent breaks at work, changing your desk set up, where possible using the opposite hand and so on. Stretches are aimed at improving the flexibility and reducing muscle tension in the forearm, as these muscles via tendons attach to the hand, to make it move.

]]>How does your posture reflect your emotional state?]]>Sarah Boughtwood Osteopathhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2016/07/19/How-does-your-posture-reflect-your-emotional-statehttps://www.sarahboughtwoodosteopath.co.nz/single-post/2016/07/19/How-does-your-posture-reflect-your-emotional-stateTue, 19 Jul 2016 00:52:42 +0000

Even noticed how much your posture changes when you are sad or excited? Your posture is an insight to how you are feeling. When we are sad, depressed, upset we tend to curl forwards into a fetal position. When we are excited, happy, confident we stand up tall, chest broad, shoulders rolled backwards and we smile. Therefore your emotional wellbeing is reflected on the outside. Emotion and physical expression play a crucial role in social interaction.

Simple expressions of our emotions can be easily seen in our facial expression. For example; smiling, clenching our teeth, raising our eyebrows, frowning and so on. Our facial expression is a quick way others to gauge how we are feeling, without verbally communicating our emotions.

Bodily expression/posture is a reflection our of internal feelings. When we are sick we curl up into a fetal position, curled up in a ball to relieve pain and create a protective posture. When we are sad, depressed, threatened, tired we also resume this posture. On the other hand when we are happy, excited, full of energy, confident we are upright, shoulders back, smiling, looking straight ahead, relaxed.

Can we influence our mood?

Research suggests adjusting your posture can influence your mood, energy and thoughts. It is demonstrated that posture and emotional state is a 2 way street, with you being able to influence both. This is just the same concept as using the power of the mind, thinking happy thoughts, taking a situation and turning into a positive and/or learning experience verse focusing on the negative.

An exercise you can try is to correct your posture to a confident, upright position and see if this helps lighten your mood. Pull your shoulders back to a neutral position, raise your chest slightly forwards, stand up tall, smile and take a few slow, deep breathes.

Try adjusting your everyday life to keep your head held up high and sitting up right. Raise your computer screen so you are not looking down, put your rear vision mirror slightly higher so you have to sit upright, sitting in a chair without a back support so you have to hold yourself upright.

]]>Posture...How straight is your posture]]>Sarah Boughtwood Osteopathhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2016/07/07/PostureHow-straight-is-your-posturehttps://www.sarahboughtwoodosteopath.co.nz/single-post/2016/07/07/PostureHow-straight-is-your-postureWed, 06 Jul 2016 22:17:07 +0000

Ever caught yourself in the mirror and noticed how poor your posture is? You are not alone. Poor posture is very common in today's society. With increased time sitting, watching tv, driving to work, sitting all day at a desk, decreased level of activity and exercise...our posture is dramatically affected.

Why is good posture important?

Good posture relates to your bones, muscles, ligaments and joints being in their natural position and alignment, allowing for their optimal function, reducing wear and tear. Your vital organs can become compressed and have reduced blood flow with poor posture, reducing their function. Without good posture your overall health and wellbeing can be compromised!

Effects of poor posture

Neck pain- Most commonly, shoulders have become rounded forwards and elevated up towards the ears. This strains the neck muscles and joints, creating pain.Headaches- Tying in with neck pain, cervicogenic and tension headaches can be related to poor posture and strain on neck and back muscles, joints, ligaments.Back pain- Slumping forwards strains the upper back, compresses the ribs, decreasing the amount your ribs can move during breathing & compresses your vital organs.Decreased circulation- Sitting with your legs crossed for extended periods of time, reduces the blood flow and circulation to the lower limbs, this can be related to pins and needles in your feet and legs.Hip pain- Standing dominantly on one leg creates an uneven posture, with all your weight being put through one side of your body, compressing one side.Lower back pain- Pushing your buttocks backwards, increases the arch in your lower back, straining the lower back and pushes your tummy forwards.

What is poor posture?

Forward head- This creates strain in your neck muscles, can pull your shoulders backwards, compresses your neck, strains your upper back and causes increased wear and tear

Rounded shoulders- This weakens your middle of your back muscles and tightens the front of your chest

Elevated shoulders- Most people hold stress through their shoulder muscles and subconsciously raise their shoulders up towards their ears

Anterior pelvic tilt (Pelvis/Hips pushed forwards)- This increases the curve in your lower back, shortening your lower back muscles and creates tight hip flexors (front of hips muscles).

How do I know if my posture is correct?

A simple way to assess your posture is looking in the mirror or having someone take a photo of you. Key things to look for are:

Your shoulders are an even heightYour head is centredThe space between your elbow and body is evenHips are levelFeet and kneecaps are facing forwards

Standing side on, check for:

Your head is not pushed forwardsYour shoulders are not rounded forwards or pulled back too farYour tummy is flat and not pushed forwardsYour lower back arch is neutral, not with an increased curveYour legs and knee's are straightYour feet and pointing forwards

Ways to improve your posture

1- Frequently check your posture- during the day become aware of your posture, set reminders for yourself. You don't need to use a mirror but this can be helpful. Whilst sitting, standing..whatever your position may be..do my shoulders feel relax, is my lower back arched, is my head pushed forwards, are my legs crossed?

2- Create a good set up at your computer- do you need a support in your lower back, is your chair the correct height, is the computer too close or far away, is the monitor at a good height, are your feet relaxed on the floor or need to be elevated?

3- Is your bed in a good condition- Beds do have an expiry date. We spend most of lives sleeping yet the quality of our mattress is not something we value. Your mattress needs to feel supportive and aid a good nights sleep. I recommend changing your mattress every 5-10years depending on its quality and your pillows every couple of years. This varies per brand.

4- Address any stress in your life- I was save this topic for another blog, but your emotions (sad, depressed, stress etc) have a huge, negative impact on your posture. Often we slump forwards, avoid eye contact and curl our shoulders forwards.

5- Supportive shoes- High heels and footwear with no support is not going to aid correct posture. Your feet are the first to contact the ground. Pes plants (flat feet/drop inner foot arch) can have a huge knock on effect on your posture

Exercises to your improve posture

Bridge

Lying on the ground, hips shoulder width apart, shoulders resting on the ground and away from shoulders. Tuck pelvis under, making your lower back touch the ground and your tummy muscles to tighten, engage your gluteal (buttocks) muscles. Raise up to where you feel comfortable, maintaining that position.

Squat

Use a chair or a wall to begin with. Your feet are shoulder width apart, chest held up straight and high, arms straight out in front of you to maintain your balance, engage your tummy muscles and begin to sit down. Only go as far as you can hold the starting position. To stand up engage your glut's and push through your heels to stand up.

Back fly

Leaning forwards with your spine in a neutral position, arms out straight in front of you, bring your arms away from you, tightening the muscles between your shoulder blades. If maintaining the straight, neutral back position is difficult then sit in a chair, tighten your tummy muscles then begin the exercise again.

Chin tuck

This exercise strengthens your neck muscles to aid your head not being held in a forwards position. Start looking straight ahead, retract your chin backwards. Do not bring your chin to your chest.

]]>Ways to warn off the winter colds]]>Sarah Boughtwood Osteopathhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2016/05/25/Ways-to-warn-off-the-winter-coldshttps://www.sarahboughtwoodosteopath.co.nz/single-post/2016/05/25/Ways-to-warn-off-the-winter-coldsTue, 24 May 2016 20:03:23 +0000

This time of year, there is a huge increase in colds and the flu. There are many simple ways to help try avoid getting sick and from passing on any germs.

Keep Warm

In the past week the temperature has definitely dropped. Wrap up and keep warm. It is time to bring out those winter coats and boots. Don't forget the umbrella!

Wash your hands!

Apart from the obvious bathroom use, before meals and after being in public and less hygienic places, remember to wash your hands. Have you been around others who have a cold and are coughing? By keeping your hands clean, you are less likely to catch any bugs that you may have come into contact with. Most bugs are carried through the air and being sneezed on won't help, but washing your hands can help avoid some spread of bugs. Bugs can be transmitted via our mouth, eyes and noses.

Keep up with your vitamins

Ask your local pharmacist about a multivitamin that will help give you an extra boost to fight of any colds this winter. Also support with a good diet and increased fruit and vegetables. Winter is a great time to make vegetable soups, perfect on cold days. Probiotics are always a good immune system boost, especially if you have needed to take antibiotics. They help with the gut bacteria and your immune system.

Drink plenty

Always have a glass of water sitting on your desk and carry a drink bottle with you. Keeping up your fluids, keeps you hydrated and helps your immune system.

Sleep

Rest is very important to allow our body to recover. Whether you are sick or healthy, quality sleep is vital. Have a read of my sleep blog on ways to get a better nights sleep.

Keep active

Although winter can make it hard to exercise, try change up your exercise type to suit the weather. Regular exercise aids your immune system and helps fight out illness.

]]>Don't have enough time to exercise?]]>Sarah Boughtwood Osteopathhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2016/05/03/Dont-have-enough-time-to-exercisehttps://www.sarahboughtwoodosteopath.co.nz/single-post/2016/05/03/Dont-have-enough-time-to-exerciseTue, 03 May 2016 06:47:54 +0000

We never seem to have enough hours in the day....between working, household chores and general life the hours in a day fly by and before we know it, it is time for bed. Here are some simple ways that you could incorporate exercise into your day.

Change your morning commute into a workout

Can you run or walk to work? Or if you catch the bus, can you get off a few stops early so you can walk the rest of the way? We spend so many hours sitting in transport and traffic these days, it would be an ideal time, if possible to incorporate some exercise. Whilst this may not suitable for everyone, it could be an easy way to fit exercise in. If your dropping the kids to school, can you park a few streets away and walk there. Saves the hassle of school drop off and pick up time traffic.

Sneak in a walk at lunch time

A quick walk at lunch time is a simple way to fit in some exercise and improve your productivity at work. Ever feel that after lunch slump, where all you want to do is sleep? A walk around the block can easily help refresh you, making the afternoons more achievable.

Take the stairs

Ditch the elevator and take the stairs. To target the gluteal muscles, try two steps at a time, if you can do so safely.

Workout at work

Seems silly but not all exercises need to be done in a gym. Pelvic floor exercises, squats, lunges...the list goes on. Ideally at work, you should be having a break every 20 minutes! That's right...20 minutes. This is only a short break, standing up, quick stretch, then once sitting back down, refreshing your posture.

Meeting a friend for coffee?

Why not change up those coffee dates for a walk along the beach or local park. Do a fitness class together instead?

Watching TV at night time?

Use the TV ad breaks to do...squats, sit ups, triceps dips, pelvic floor exercises, use household items as weights for biceps curls. The tv ad's are a perfect time and length to fit in some exercise.

Around the house

There are many occasions around the home that you can easily incorporate exercise. When hanging out the washing, try doing a squats. Waiting for the kettle to boil or making dinner, try doing calf raises. Washing your hair in the shower, a perfect time for pelvic floor exercises. Talking on the phone, try a walk squat.

]]>What is Sciatica?]]>Sarah Boughtwood Osteopathhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2016/04/22/What-is-Sciaticahttps://www.sarahboughtwoodosteopath.co.nz/single-post/2016/04/22/What-is-SciaticaFri, 22 Apr 2016 01:40:52 +0000

Patients will often present with 'Sciatica' but Sciatica is not a diagnosis and often misused to describe lower back, buttock and leg pain. Sciatica is a symptom of an underlying cause. The sciatic nerve emerges from the spine in your lower back & pelvis, it then passes through the buttock region, into the back of the leg. Sciatica refers to irritation of the sciatic nerve.

Causes:

- Lumbar herniated disc

A herniated disc occurs when the soft inner core of the disc (nucleus pulposus) leaks out, or herniates, through the fibrous outer core (annulus) and irritates the contiguous nerve root.

A herniated disc is sometimes referred to as a slipped disc, ruptured disc, bulging disc, protruding disc, or a pinched nerve. Sciatica is the most common symptom of a lumbar herniated disc.

- Degenerative disc disease

While disc degeneration is a natural process that occurs with aging, for some people one or more degenerated discs in the lower back can also irritate a nerve root and cause sciatica. Degenerative disc disease is diagnosed when a weakened disc results in excessive micro-motion at that spinal level, and inflammatory proteins from inside the disc become exposed and irritate the nerve root(s) in the area.

- Isthmic spondylolisthesis

This condition occurs when a small stress fracture allows one vertebral body to slip forward on another; for example, if the the L5 vertebra slips forward over the S1 vertebra. With a combination of disc space collapse, the fracture, and the vertebral body slipping forward, the nerve can get pinched and cause sciatica.

- Lumbar Spine Stenosis

This condition commonly causes sciatica due to a narrowing of the spinal canal. Lumbar spinal stenosis is related to natural aging in the spine and is relatively common in adults over age 60. The condition typically results from a combination of one or more of the following: enlarged facet joints, overgrowth of soft tissue, and a bulging disc placing pressure on the nerve roots, causing sciatica pain.

- Piriformis syndrome

The sciatic nerve can get irritated as it runs under the piriformis muscle in the buttock. If the piriformis muscle irritates or pinches a nerve root that comprises the sciatic nerve, it can cause sciatica-type pain. This is not a true radiculopathy (the clinical definition of sciatica), but the leg pain can feel the same as sciatica caused by a nerve irritation.

- Sacroiliac joint dysfunction

Irritation of the sacroiliac joint—located at the bottom of the spine—can also irritate the L5 nerve, which lies on top of the sacroiliac joint, causing sciatica-type pain. The leg pain can feel the same as sciatica caused by a nerve irritation.

Symptoms

Usually, sciatica only affects one side of the lower body and the pain often radiates from the lower back all the way through the back of the thigh and down through the leg. Some combination of the following symptoms is most common:

Lower back pain, if experienced at all, is not as severe as leg painConstant pain in only one side of the buttock or leg, but rarely both the right and left sidesPain that originates in the low back or buttock and continues along the path of the sciatic nerve - down the back of the thigh and into the lower leg and footPain that feels better when patients lie down or are walking, but worsens when standing or sittingPain that is typically described as sharp or searing, rather than dullSome experience a "pins-and-needles" sensation, numbness or weakness, or a prickling sensation down the legWeakness or numbness when moving the leg or footSevere or shooting pain in one leg that may make it difficult to stand up or walkDepending on where the sciatic nerve is affected, the pain and other symptoms may also include foot pain or pain in the toes.

Treatment

Osteopaths commonly treat 'Sciatica' and its associated causes. Your osteopath will work on any tight muscles, compressing the sciatic nerve, the joints in the lower back and pelvis that are not moving well and give advice on any stretches or exercises that can be done to relieve the pain.

]]>Do you suffer from jaw pain?]]>Sarah Boughtwood Osteopathhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2016/04/12/Do-you-suffer-from-jaw-painhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2016/04/12/Do-you-suffer-from-jaw-painTue, 12 Apr 2016 02:20:17 +0000

Do you suffer from pain in your jaw? Clicking, popping, difficulty chewing and jaw + facial pain can mean you have TMJ dysfunction. TMJ stands for temper-mandibular joint, which located between your jaw and your ear. This joint functions to open and close your mouth during eating, talking, brushing teeth and drinking. It is made up of bones, joint capsule, muscles, tendons and a disc to cushion the joint.

There are many causes for TMJ pain:

Stress

Postural problems

Malocclusion of your teeth- meaning your teeth do not allow your jaw to close properly

Bruxism- Excessive teeth grinding and jaw clinching

Symptoms related to TMJ dysfunction:

Tenderness in the jaw & face

Tinnitus- Ringing in your ears

Headaches

Earache

Pain chewing, brushing teeth, drinking

Neck & shoulder pain

Dizziness & lightheadedness

Ways to self manage your pain:

- Chewing on the opposite side of your

This allows the joint to rest & not be irritated. It is important you rest the painful side as continuing to use the joint will create further irritation of your pain. This also includes not chewing gum.

- Non steroidal anti-inflammatories

Speak to your local pharmacist about what pain medication might be suitable for you. These must be taken as per their prescription dosage.

- Ice

Ice works by cooling the joint and the local inflammation.

-Relaxation techniques

Stress can be a main culprit in pain. A simple relaxation technique, that can be done by ANYONE is diaphragmatic breathing. This can be done lying down or sitting. Start by placing one hand on your chest and the other hand on your stomach. As you take a breath in (inhale) you should feel your chest rise and your stomach expand (get bigger). As you breathe out (exhale) your stomach should flatten (tighten) and your chest relax back down to its resting position.

How Osteopathy can help you

Osteopaths commonly treat TMJ dysfunction and the associated symptoms that may occur with it. Diagnosis is aimed at looking to identify the cause of your pain. This may be referred from your neck, shoulders or back, stress, Bruxism (see above), posture or structures with in the TMJ. Treatment addresses any tight muscles affecting the joint, reducing tension on the joint, addressing other body areas of pain or importance. Tailored advice is given to clients, which may include reducing stress, eating only soft foods, not chewing gum, relaxation techniques and so on. Each treatment is tailored to the patients individual needs.

Email Sarah at sarahboughtwoodosteopath@gmail.com or book online today

]]>It is our ONE YEAR birthday!]]>Sarah Boughtwood Osteopathhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2016/04/05/It-is-our-ONE-YEAR-birthdayhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2016/04/05/It-is-our-ONE-YEAR-birthdayTue, 05 Apr 2016 01:17:52 +0000

It's our first birthday!

First of all I wanted to thank you all of you for your support and business over the past year. I am very lucky to have such wonderful clients, who make my job a pleasure rather than a chore. The past year has gone so quickly. So I wanted to thank you all, so I have put together some prizes and giveaways for you. As part of our first birthday I would like to welcome you into clinic for a 30minute check up for $30. Your body goes through a lot of wear and tear with our everyday life. Whether it be sitting all day, a physical job or being a stay at home parent looking after children. I believe it is important to put our wellbeing first. I recommend a general check up & treatment to alleviate aches & pains, as a form of 'body maintenance'. Our work and everyday lives can be very demanding on our body, but how often do you take time out forYOURSELF?? I have a range of clients I see once every 1-3months as a general 'body maintenance' treatment, to keep everything ticking over and aiming to avoid injuries. The way I explain the importance of a 'body maintenance' treatment, is for example y

ou don't wait for your car to break down before you take it to a mechanic, it requires regular oil changes, WOF etc to keep it working adequately. If you leave it until it is broken the mechanic bill is generally more expensive and time consuming. By taking time out for YOUR body once every 1-3months, it can help avoid those aches and pains. Some injuries can not be avoid but everyday aches and pains can be.

- Prize Pack to be won -

Coinciding with the start of our referral system (see below), I have put together a prize pack to be won. All existing clients who refer a friend, not only get $10 towards your treatment (and they get $10 too), you also go in the draw to win this fabulous prize pack. This pack contains: 2x $40 discount vouchers for Honey Cafe, in Takapuna 1x 45cm Foam roller 1x voucher to a Raw Yoga class, in Milford 1x Spiky massage ball Some delicious goodies from The Green Seed company 1x Miller Road candle, a local company in Devonport, they smell amazing 1x Free treatment from me! All you have to do is refer a friend to go in to the draw. Winner drawn Saturday, April 30th.

Referral System

I have decided, in honour of our first birthday & in the spirit of giveaways to create a referral system. This is so YOU get rewarded for spreading the love. For every friend you refer to the clinic, YOU & your friend gets $10 towards your appointment. I will have some fancy cards in the clinic for you to handout if you wish.

Monday's!

In more exciting news, I will now be working on Monday mornings as well. I will be available from 8am to 1pm, as well as my normal hours on Wednesday's (8-1) and Saturday's (8-1).

]]>Fighting colds naturally: Best immune]]>MiNDFOOD, Sarah Boughtwood Osteopathhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2016/03/30/Fighting-colds-naturally-Best-immunehttps://www.sarahboughtwoodosteopath.co.nz/single-post/2016/03/30/Fighting-colds-naturally-Best-immuneTue, 29 Mar 2016 20:16:58 +0000

Avoid getting sick this change of season with these powerful immune boosting foods.

As the summer months come to an end and the Autumn temperatures start messing with your mood, your immune system can become more susceptible to damage.

You’ll start to notice an influx of ads for cold and flu medicine start to appear on your televisions, but for those of you who are searching a for a natural alternative, there are many ways to help boost your immunity and ward off cold and flu symptoms.

With over 70% of your immune system operating out of your gut, it is important to treat and heal your microbiome for optimal protection against viruses and disease.

Here are our top 5 immune boosting foods

Bone Broth

The magical elixir goes by many different names across the world, but its benefits for health are universally accepted.

From healing IBS and other gut issues to detoxifying the body, calming inflammation, reducing the severity of cold and flus as well as giving the body a high dose of minerals, amino acids, magnesium, collagen and calcium – bone broth really is a superfood.

It is important to remember to use high-quality bones when you are cooking bone broth. Buy organic, grass-fed meat that is free of toxic chemicals and inflammatory grains.

Tumeric

Tumeric has traditionally been used to fight inflammation in cases of stomach ulcers, gut inflammation and people suffering from arthritis and colitis.

Now, scientists are claiming curcumin, the yellow curry compound found in turmeric, can help prevent fear from being stored in the brain while removing pre-existing fears from the brain’s storage.

Psychologists from The City University of New York are hoping the findings will pave the way for more sophisticated treatments for psychological disorders.

Studies have shown that tumeric has the ability to inhibit the spread of certain viruses and prevent infection.

Curcumin has powerful antioxidant effects. It neutralises free radicals on its own, then stimulates the body’s own antioxidant enzymes.

Ginger

According to naturopath Mim Beim “in China, ginger is known as “king of the stomach”. It is indeed a digestive tonic par excellence, known to reduce nausea and bloating and aid digestion. Perhaps best known for its role in treating nausea and vomiting, ginger is recommended for morning sickness, motion sickness – in fact, any time anyone feels queasy. Sipping a hot ginger and honey drink can bring great comfort when you are nauseous.”

“In addition to its impressive digestive powers, ginger helps to lower cortisol levels in the body. Cortisol is the “other” stress hormone — adrenaline’s less well-known cousin. Cortisol is released from the adrenal glands in response to chronic stress, whether from lack of sleep, illness or emotional distress.

Anything that reduces cortisol (like meditation) is to be encouraged, as long-term stress – and high cortisol levels – is behind many illnesses.”

Try this warming tonic when cold and flu symptoms begin to appear.

Berries

These powerful berries are low in sugar and packed with antioxidants and anti-inflammatory nutrients. They also act to increase the ability for cell membranes to absorb and transfer vital nutrients, in and out of cells in the body. It is important to look for organic varieties of blueberries to avoid toxins and other nasties.

Citrus

Fruits in citrus family contain high amounts of vitamin C which assists the body in fighting bacterial infections and provides protection against free-radicals and other toxins.

http://www.mindfood.com/article/bestimmuneboostingfoods/

]]>What is osteoarthritis]]>Sarah Boughtwood Osteopathhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2016/03/21/What-is-osteoarthritishttps://www.sarahboughtwoodosteopath.co.nz/single-post/2016/03/21/What-is-osteoarthritisSun, 20 Mar 2016 20:40:15 +0000

Commonly known as the 'wear and tear' disease and is a degenerative form of osteoarthrits (OA). The cartilage functions as a shock absorber, but with OA the cartilage is worn down and the joint surface becomes rough, leaving the bones unprotected.

OA is a very common form of arthritis. OA affects 1 in 6 New Zealanders. It commonly begins after the age of 40years old. There is no known cure for OA but there are many ways to help manage the condition. OA normally occurs in the hands and weight bearing joints. These maybe include the hips, knee's, spine and feet.

Symptoms:

Pain

Stiffness of the joint on getting out of bed or after sitting for a prolonged period

Pain around the joint

Joint swelling

Muscle weakness

Creaking or crackling sensation around the joint, with movement

Causes:

Age- OA normally occurs after 40 years of age

Excessive weight- The increased body weight puts more pressure on your joints and increases your chances of developing OA

Gender- One risk factor you can not influence is your gender. Women are more likely to develop OA than males

Heredity- If there is a family history of OA, you are more likely to develop OA

Diagnosis:

OA is diagnosed by physical examination, symptom presentation and xray images.

OA Management:

Pain killers- Speak to your local pharmacist or GP to recommend some pain medication to relieve the pain

Exercise- Keeping active is an effective way of relieving pain + stiffness, maintaining joint function, improving muscle strength, protecting your joints, managing your weight and increasing energy + sense of well-being. Example include: Tai Chi, walking, swimming, gentle exercise classes and hydrotherapy

Heat or cold

Surgery- Joint replacements are an option for severe OA

Wear supportive shoes

Maintain a healthy weight

Osteopathy

Osteopathy is a very effective form of treatment for OA. Treatment is aimed at reducing pain, increasing function of the affected joint/joints, reducing stiffness + swelling, improving function of other joints which are used to compensate to the effected OA joints. Treatment also includes tailor advice to the client in ways they can manage the pain and try continue a normal life.

]]>Are you comfortable sitting at your desk?]]>Sarah Boughtwood Osteopathhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2016/03/07/Are-you-comfortable-sitting-at-your-deskhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2016/03/07/Are-you-comfortable-sitting-at-your-deskMon, 07 Mar 2016 00:09:34 +0000

Most occupations these days have us sitting 9-5, Monday to Friday. When doing a 40hour work week, it is important that you are sitting comfortably and correctly. We are not designed to sit for long periods and long durations of sitting can be detrimental to our health. Additional to not being optimal to our health, prolonged sitting can also decrease your work productivity.

Our spines have a natural 'S' shaped curved but when we sit in a slumped posture, this curve turns into a 'C' shape. This slumped position compresses our abdomen, reducing digestion of food, compresses our ribs, decresing our ability to breathe optimally and can place strain on our back muscles, joints, ligaments and vertebral discs.

Tips to sitting comfortably and correctly

- Sit with your feet flat on the floor

- Do not cross your legs, as this puts a twist through your hips, pelvis and spine

- Have your lower back supported, most office chairs have a lumbar support. If your chair does not have any lower back support place a small pillow or rolled up towel into this area

- Have your shoulders relaxed. Make sure your shoulders are not up by your ears

- Elbows are relaxed, with your forearms and wrists straight

- Adjust your computer screen height so you are not straining your neck looking down or up high at the screen

General advice whilst at work

- Take micro (short) breaks frequently. Get up and sit back down, this readjusts your posture and increases blood flow to your muscles

- Have a glass of water beside you. It is very important we keep up our water intake. Bathroom breaks are a good reason to get up and move about too

- Go for a walk at lunch time. A great way to clear your mind and help with a productive afternoon, is a simple and quick walk at lunch time. Ideally outside but if it is raining, indoors is just as good

- Set realistic timelines. Each day create an achievable 'to do list'. Your productivity may actually decrease if you 'bite off more than you can chew'

]]>Life in moderation]]>Sarah Boughtwood Osteopathhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2016/02/24/Life-in-moderationhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2016/02/24/Life-in-moderationTue, 23 Feb 2016 19:39:21 +0000

Today's society is full of stress and pressure. We all know to eat well and exercise but fitting that in to our busy schedules can be difficult. One of my favourite quotes is "life in moderation". Simple, yet for me so true. A small amount of chocolate, every now and again is fine but daily blocks of chocolate is not a healthy option. No exercise is not good but the extreme other end of the scale is harmful as well. I do not advise my clients to take up 6-7 days a week of physical exercise with no rest days and long sessions at the gym. The body needs to rest and recover and over doing exercise can be harmful. I do however advise clients a small amount of exercise is not only good for the physical body but clearing the mind, boosts energy, improves your mood, promotes better sleep and increases our endorphins.

Start small...Want to make changes but it seems overwhelming? Making a small change allows you to actually achieve your goal. For example going for a 10minute walk twice a week is achievable but trying to achieve 5x 60minute sessions a week is a big task. Some personalities are very 'all or nothing' and doing 5 days a week is more suited to them, but your not one of those people a small, more achievable goal is a better option.

- Increase the amount of water you drink, carry a drink bottle with you or always have a glass of water on your desk.

- Small 10-15minute walks 2 days a week, slowly increase the duration and number of days a week. Aim to build up to 45-60minutes, 4-5 days a week.

- Change after dinner sugary treats for a piece of fruit.

- Make time for yourself, this can be anything...walking around a shopping mall, meeting a friend, going for a walk, watching your favourite program. 'Me time' is very important as we generally put everyone first before ourselves.

- Decreasing meat consumption. New Zealanders typically eat meat in excess. The recommendations are roughly 300g of meat a week.

]]>Calm yourself with simple breathing]]>Sarah Boughtwood Osteopathhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2016/02/15/Calm-yourself-with-simple-breathinghttps://www.sarahboughtwoodosteopath.co.nz/single-post/2016/02/15/Calm-yourself-with-simple-breathingSun, 14 Feb 2016 22:02:10 +0000

When you are feeling anxious, stressed or over excited, breathing is a simple way to relax your system. The sympathetic nervous system (SNS) also known as the 'fight or flight' system, is responsible for sending blood to our muscles, increasing our heart rate, decreasing food digestion (as this is not vital whilst you are stressed) and increasing lung function. The SNS kicks in when we are threatened. This threat in old days would have been a being attacked by tiger or lion. These days 'threats' are more commonly work stress, personal life situations, pressure we put on ourselves, family stress and anxiety. These all 'turn on' our sympathetic nervous system as our body feels threatened.

To calm our system down there are a few simple tricks which can help you relax and unwind.

Diaphragmatic breathing

The diaphragm is a muscle attached to the lower ribs that moves during breathing, increasing the amount of oxygen able to get into the lungs. By slowing our breathing rate and using our diaphragm we can stimulate our parasympathetic nervous system (PNS). This is one of the only ways we can consciously stimulate this system. The PNS is responisble for the 'rest & digest' phase.

To achieve this type of breathing place one hand on your tummy and the other on your chest. As you breathe in your tummy should inflate, creating 60% of the movement. The remaining 40% of the movement comes from your chest elevating. When breathing out, your tummy should deflate, becoming flat and your chest relaxes.

Inhale (breathe in) for 10 counts, hold for 10 counts and exhale (breathe out) for a further 10counts.

Distraction

This is not just used on children, it is very effective for adults too. Remove your self from a situation. Go for a walk, go into another room, leave your computer or phone. If it is a work problem or situation by leaving it and coming back with a clear mind you will achieve a better result.

White Space

Sitting at your desk how much 'clutter' is on your desk? These are distractions and reminders of your workload adhead. If you can clear your desk of as much 'stuff' as you can. A nice, clear space is calming and not daunting of the tasks ahead. Create a 'minimal' look or 'white space'.

Osteopathic Treatment

When treating someone with anxiety or stressed the first thing is to identify why they are stressed or anxious. This may be obvious or something subconcious. If possible trying to help the client identify ways they can remove or deal with the issue. Teaching how to breathe using the diaphragm (as above) is a simple coping method that works for some.

]]>What is an Osteopath?]]>Sarah Boughtwood Osteopathhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2016/02/09/What-is-an-Osteopathhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2016/02/09/What-is-an-OsteopathMon, 08 Feb 2016 23:04:16 +0000

"Osteopathy is a form of manual medicine which facilitates healing by focusing on how the skeleton, joints, muscles, nerves, circulation, connective tissue and internal organs function as a holistic unit."

There are many different answers to this question. For me personally I would answer "A person who treats not only the symptoms eg pain but looks to identify the cause, including any lifestyle factors that may be influencing the site of pain. Lifestyle factors could include; diet, exercise, stress, occupation or sleeping issues. Osteopaths use gentle, hands on techniques like soft tissue massage, joint mobilization and manipulation."

The osteopathic consultation includes a case history about the presenting issue and general medical questions, to gauge the full picture of the patients medical background and health. This is followed by an examination of movements, joint mobilty and muscle flexibility and tender points. Medical examinations like blood pressure, may be carried out if applicable. Once a diagnosis is made treatment and tailored advice is given.

Osteopaths treat a wide range of aches and pains including;

Neck pain

Whiplash

Frozen shoulder

Back pain

Tendinitis

Tennis & Golfers Elbow

Bursitis

Shoulder pain

Back pain

Sprains & Strains

Breathing issues

Rib pain

Pregnancy aches & pains

Lower back pain

Hip & pelvic pain

Running injuries

Knee pain

Ankle sprains

Plantar Fascitis

Osteopathic treatment is covered by ACC. This means your treatment cost is subsidized by ACC. Treatments covered by ACC are injuries that related pain that was a direct result of an accident. For example lifting a heavy box or tripping and falling.

To become an osteopath in New Zealand you must complete a 3 year bachelors course in applied science, majoring in Osteopathy. Then a 2years masters course, complete with clinic time and a thesis. Osteopaths in New Zealand must also do continued professional development courses to keep up to date.

]]>You tripped and rolled your ankle]]>Sarah Boughtwood Osteopathhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2016/2/2/You-tripped-and-rolled-your-anklehttps://www.sarahboughtwoodosteopath.co.nz/single-post/2016/2/2/You-tripped-and-rolled-your-ankleMon, 01 Feb 2016 23:27:52 +0000

Ankle sprains are very common. Your walking along and trip, stand on something unevenly, fall down a few steps, playing sports...there are so many scenarios that rolling your ankle can happen without your preventing it. Symptoms of a sprained ankle can include: pain, bruising, tenderness, unability to walk on that foot & swelling. Spraining the outside (lateral) ankle ligaments is the most common. Ankle sprains are graded 1-3 depending on their severity. Grade 1 is a mild sprain, grade 2 involves partial tearing of the ligaments and grade 3 is a full tear.

Ways to treat an ankle sprain

Rest- Don't spend all day standing (weight bearing), give yourself breaks, to give your ankle a chance to heel. On the flip side don't rest all day. Gently move your ankle to keep the blood flowing and encourage drainage.

Compress- Firm compression to the area, with a support bandage can help support the ankle, control the swelling and help prevent further damage. Make such the bandage is not too tight, cutting off the blood supply.

Elevate- By elevating your foot, you are assisting gravity, improving the drainage of the inflammation and swelling in the ankle. Have your foot elevated slightly higher than your heart.

Foot pump- This can be done with sitting watching tv, at work, or when elevating your foot. Gently pump your foot backwards and forwards. This is aimed at improving the circulation, assisting drainage of any swelling and decreasing inflammation.

Osteopathic treatment- Treatment given to the ankle will not only address the sprained ankle but any other symptoms that may arise from the sprained ankle. For example if you are walking lop sided to avoid the painful ankle (antalgic gait), addressing any issues in the lower back or opposite leg, ensuring the inflammation is able to drain adequately back towards the heart. Once suitable specific exercises can be given to improve the ankle stabilty and help prevent any additional ankle sprains.

Book online now

]]>Pain in my Neck!]]>Sarah Boughtwood Osteopathhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2016/1/26/Pain-in-my-Neckhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2016/1/26/Pain-in-my-NeckMon, 25 Jan 2016 19:58:03 +0000

Neck pain is very common and can be debilitating. Your head houses vital nerves, connecting the brain with the rest of your body. The cervical spine (neck), also carries the weight on the skull, which is rather heavy. Common causes of neck pain include; muscles, ligaments, cervical disc's, nerves, joints. Neck pain is a common presentation to Osteopaths. The main symptoms of neck pain can include; pain, pins and needles, reduce movement, headaches and pain radiating from the neck.

Activities that can cause neck pain include:

Abnormal postures- This might be due to your sleeping position or related to your occupation. Where possible, try change your posture. Some occupations do require you to have your neck at odd angles, but try take frequent breaks, roll your shoulders and stretch your neck. Frequent breaks allow the neck muscles and ligaments to relax, blood flow to return to the area and help decrease pain. Your sleeping position can be hard to control as you are asleep, but sleeping on your side, with your head well supported is the most desirable. To try to teach yourself this position, start off sleeping with a pillow in front and behind you, to avoid you rolling over. Sleeping on your tummy, means your neck must be twisted to one side, this strains the neck.

Repetitive strains- This refers to repeating the same movement over and over. For example a painter looking up and down whilst painting a ceiling. The repetitive movement can cause micro-trauma and pain. Again try avoid these activities where possible, or modify them to avoid any damage. Where this isn't possible eg occupation, frequent breaks can help. These breaks don't need to be for extended periods but enough to give your neck a quick break.

Sustained postures- How many hours a day do you sit without moving much? As most occupations these days are computer and desk related jobs, long periods of sitting are required. Taking frequent breaks, every 20 minutes, allows you to reset not only your physical body but mind too. I reccommend getting up, moving and sitting back down, every 20 minutes. This allows you to reset your posture, give your muscles a stretch and circulation a reset.

Motor vehicle crashes- Especially over this holiday season there has been a lot of crashes. Whether they are minor or major this can effect your neck. One of the most common injuries is whiplash, effecting the muscles, ligaments and joints of the neck. Always see a health professional to ensure no injury has been obtained.

Stress- Stress is a part of our everyday lives. It is how we deal with it that defines us. Stress is often held in the neck and shoulder muscles. Do you hunch your shoulders when your stressed? Finding your shoulders up by your ears? Often a common cause of neck pain that can be overlooked yet very important to resolving neck pain. Stress can effect the body in many ways; neck pain, upset stomachs, anxiety, sleeping issues and so on. It is important to identify the cause of stress and find ways best suited to you to deal with it.

Ways of dealing with neck pain:

Stretches- Simple and an effective way to relieve neck pain. Try tipping your head to one side, using your hand to gently guide your head and pull the opposite shoulder away. Your should feel a gentle stretch along the side of your neck. Move your head slightly forwards and backwards to get different parts of the muscle.

Shoulder rolls- First relax your shoulders, then start by moving your shoulders forwards in a circulation motion. Do this movement slowly, taking deep slows breaths. You can repeat this motion backwards as well.

How Osteopathy can help

A common presentation to Osteopaths is neck pain. Osteopaths treat holistically, which means they treat more than just the symptoms. This means looking at the neck, back, shoulders, hips to the feet, aiming to identify any other areas of the body that could be influencing your neck pain. Your osteopath will also discuss with you any other factors of your life that could be influencing your neck pain eg sleep, occupation, stress, diet. Treatment involves soft tissue massage, joint manipulation and articulation and tailored advice suited to the client.

]]>Why wait till the new year to start New Years resolutions?]]>https://www.sarahboughtwoodosteopath.co.nz/single-post/2015/12/17/Why-wait-till-the-new-year-to-start-New-Years-resolutionshttps://www.sarahboughtwoodosteopath.co.nz/single-post/2015/12/17/Why-wait-till-the-new-year-to-start-New-Years-resolutionsThu, 17 Dec 2015 02:06:31 +0000

New Years resolutions don't need to be limited to losing weight, earning more money and so on. They can simply be a change of mind. A positive outlook and mind set can make all the difference. There is always two ways at looking at a situation.

Here are 5 ways to effortlessly bring positivity into your life.

With the silly season well and truly in full swing, it is important to remember to put yourself first and be good to your soul, as well as your stomach.

Getting swept up in festive commitments, finishing up the working year and stressing about the financial strain that Christmas places on all of us, it is easy to forget what’s most important.

Instead of saving your resolutions for the new year, begin focussing on yourself today, with these effortless ways to bring positivity and acceptance back into your life.

1. Smell Yourself Happy

Using aromatherapy or uplifting scents to change your mood or influence your train of thought is a quick, easy, and immediate way of bringing positivity into your life.

Scents like lavender, thyme or any citrus fruits can do wonders for transforming your state of mind. Applying lavender to your pillows, or washing your sheets with a few drops of the oil can encourage relaxation and lower levels of anxiety. Similarly spraying citrus, or thyme around the house or even on your pulse points can awake your soul and provide energy when you’re looking for a pick-me-up.

Learn more about healing with aromatherapy here.

2. Utilise Mantras

Mantras or motivational sayings can have a huge effect on how you start and finish your day. Words can have the power to motive, heal, calm and inspire, and utilised on a daily basis, these simple measures can dramatically improve your outlook.

Opera singer turned yoga instructor Kathryn McCusker discovered mantra meditation in Mexico 13 years ago and has been teaching worldwide ever since. Learn how to bring the meditation style into your daily life here.

3. Smile

Your body language speaks volumes to those around you. Learning to adopt a powerful physical stance in any given situation can have a direct impact on the confidence you feel.

Even just changing the expression on your face can alter your mental and emotional state. Indeed, studies have found that by simulating facial expressions we take on the emotions those facial expressions portray. That is, even if you don’t feel like smiling, when you smile, you ultimately feel happier and friendlier. It’s not just psychological, it’s physiological.

Read more about how body language can change your outlook here.

4. Give a Little

Tis’ the season of giving, and what better time to practice gratitude and compassion? Giving without the hope, or even thought, of receiving can dramatically impact your overall wellbeing and positivity. Donate to a shelter, give your time to help others, or pay it forward by purchasing something as small as a coffee or a hot meal, for someone less fortunate than yourself. Many cafes and restaurants are onboard with the practice of paying it forward, just ask.

5. Establish ‘Me Time’

The festive season is often a time where control (and time) goes out the window for many. Instead of letting time constraints control how you go about your day, make time for yourself and reconnect with your mind to promote wellbeing and avoid stress. By simply taking six minutes at the end, or beginning of every day, you will encourage your mind to detoxify and make room for positivity. Escape to a quite place, put your headphones in and either listen to a meditation podcast, a soothing sound, or simply sit in silence. Take time to register your breath and focus on where it is in the body. Take any negativity and process it by removing it from your thought process. Don’t be frustrated if you find your mind racing, just acknowledge it and continue on. You will get better at shutting everything out with every attempt.

]]>How to survive Christmas]]>Sarah Boughtwood Osteopathhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2015/12/08/How-to-survive-Christmashttps://www.sarahboughtwoodosteopath.co.nz/single-post/2015/12/08/How-to-survive-ChristmasTue, 08 Dec 2015 02:16:01 +0000

That festive time of year, with only a few weeks until Christmas, here are some tips to guide you through.

Get outdoors- Gather family and friends, a cricket set or ball and head outside. Getting active outside can not only be good for your physical health and burn off all the delicious Christmas food, but it can also be a special bonding exercise with loved ones.

Communicate- Christmas with loved ones can be both special and stressful. If certain situations are stressful, communication with your partner or loved ones can be the key to a successful or stressful christmas.

Put technology away- Take the festive time as a break from technology. Create a goal for yourself of only checking your phone and social media, once a day or even less, a dayc. Focus on quality time with loved ones.

Don't over endulge- With December and January being a time of bbq's and festivities, mind your waistline. Try incorporating health meal options, for example fruit skewers instead of chocolate. Watch portion sizes as this can often get over looked during the festive season.

Unwind- With most people on holiday over the christmas season, take the time to unwind. Find a new book, go for a walk, relax at the beach, visit friends and family and most importantly take time out for yourself.

Don't over extend yourself- Whether it be finances or visiting lots of family, enjoy the holiday. It came become very stressful visiting various groups of family on christmas day. Is there an alternative? Spread the visiting out, over a few days.

Breathe- Breathing using your diaphragm is a simple way to relax and calm yourself. Place one hand on your chest and the other on tummy. When you inhale/breathe in your tummy should expand and your chest raise forwards. When your exhale/breathe out your tummy should tighten and chest relaxes to its resting position. Find a quiet room or space and try this simple breathing method for 10 minutes.

Appointments are filling up fast before christmas. So get in quick and book yours now!

]]>Do you sit all day?]]>Sarah Boughtwood Osteopathhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2015/11/30/Do-you-sit-all-dayhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2015/11/30/Do-you-sit-all-dayMon, 30 Nov 2015 01:00:27 +0000

A common complaint seen in clinic, is neck and back pain. Due to the sedentary nature of our current lifestyles, this can mean an increased amount of time spent sitting per day. For example watching TV, driving and computer work. Some of the negative effects of sitting all day include; weight gain due to a slower metabolism, increased risk of cardiovascular disease.

Take note of how you sit...

Slouched, spine twisted, legs crossed, neck tipped forward. Ways to correct your posture include;having a straight back, legs and knee's kept shoulder width apart, shoulders relaxed and not rolled forwards.

Tips for sitting all day

Take regular 'micro-breaks'- Every 20 minutes, reset your posture, stand up and sit back down.

Every hour or so, get up and walk to the bathroom (any short distance) and back. Refreshes your mind and sitting posture.

Engage in regular exercise- There are many benefits to regular exercise and reducing the effects of prolonged sitting is one of them.

Stretching- Break up your day with some simple stretching

Try a stand up desk- Whilst it may take awhile to get use to, there are many benefits for your posture, health, muscles and increased circulation. A stand up desk may not be practical for everyone but worth a go if possible.

Come get your back and neck pain sorted today! 021 139 7270 or book online

]]>Don't let headaches hold you back!]]>Sarah Boughtwood Osteopathhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2015/11/23/Dont-let-headaches-hold-you-backhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2015/11/23/Dont-let-headaches-hold-you-backMon, 23 Nov 2015 01:39:09 +0000

Headaches are very common but can be very debilitating. The pain experienced with a headache is felt in the head region, stemming from tissues and structures around the brain including; muscles, ligaments, joints and bones.

There are many types of headaches, which include; tension, cervicogenic, cluster, sinus and migraine. Another form of headaches is those secondary to an illness. Tension headaches are the most common type of headaches. They affect women more than men and 1 in 20 people experience a tension headache daily. Secondary headaches can arise from a variety of conditions including; a tooth infection, sinusitis, meningitis. With these headaches it is important to identify the underlying cause to resolve the headache.

Ways to self treat headaches...

Water-Staying hydrated is very important. The body has so many requirements for water, yet most of us do not drink enough. On average we require 2 litres a day.

Addressing Stress- Stress is a quick way to develop a headache. Simple ways to relieve stress levels include a quick walk, fresh air can help clear your mind and give you a fresh start on an issue or situation. Also diaphragmatic breathing. Something I like to teach my patients, how to breathe using the abdomen and diaphragm. Diaphragmatic breathing also helps stimulate the parasympathetic nervous system, which is the 'rest and digest' function. It helps put your body into a calm state. Meditation can also help with reducing stress.

Diet- There some common foods and beverages that can cause headaches for some people. These include; aged cheese, chocolate, alcohol, caffeine, processed foods, tomatoes, onions and MSG. Whilist these do not affect everyone, if you frequently experience headaches, try removing one of these at a time.

Get your eyes checked- When was the last time you had your eyesight checked? If your eyes are straining to see properly, the eye muscles are being strained, which can cause headaches.

Having a good nights sleep- Pillow, mattress and lack of sleep, can all cause headaches. See my previous blog on sleep for ways of address sleep and getting a quality nights sleep.

Heat- Apply heat to the neck, this will help relax the neck muscles, which may be causing the headache.

Osteopathy & Headaches

Headaches are a common complaint to osteopaths. An osteopath will treat the muscles, ligaments and joints of the cranium, neck, back, jaw and shoulder. Advice is also given on ways to reduce the frequency and intensity of your headaches. This will include the above and anything else that relates to your situation.

Don't put up with headaches, book your appointment today to end your suffering!

]]>What do you dream about?]]>Sarah Boughtwood Osteopathhttps://www.sarahboughtwoodosteopath.co.nz/single-post/2015/11/15/What-do-you-dream-abouthttps://www.sarahboughtwoodosteopath.co.nz/single-post/2015/11/15/What-do-you-dream-aboutSun, 15 Nov 2015 20:06:00 +0000

Sleep...so important yet how many of us are having a quality sleep? Ever heard of 'sleep hygiene'? This term refers to good sleep habits. Sleep is very important for your mood, energy levels, ability to deal with stress, mental sharpness, productivity, weight and physical vitality. Your sleep at night is your time to rest and recover. The number of hours of sleep needed vary per person. On average adults need 7-10hours of sleep per night.

Signs you may by sleep deprived...

Need an alarm to wake up on time

Struggle to get out of bed

Feel sluggish and fatigued in the afternoon

Rely on caffeine

Fall asleep watching tv at night time

Have naps during the day

Ways to get a better nights sleep

Create a calming routine-Avoid emotionally stressful situations before bed. These might include arguements or worrying over pressing issues. Ensure your room is peaceful, a comfortable mattress & pillow, the correct temperature and dark enough (this stimulates Melatonin production).

Avoid sitimulants- These include caffeine, nicotine and alcohol 4-6hours before bed time. Alcohol heavily impacts on your quality of sleep.

Avoid day naps- Whilst these may seem essential to some, a good routine both day and night, aids a good nights sleep and avoids disruption of wakefulness and sleep patterns. If you must nap, make sure it is before 3pm and for no longer than 1 hour.

Exercise- Regular exercise (not too close to bed time), aids quality sleep. Relaxing exercise eg yoga, can be done before bed to unwind and relax. Exercise elevates body temperature, increases metabolism and produces activating hormones eg cortisol. Exercise is best done in the morning or early afternoon.

Large meals- Having a large meal close to bed time can disrupt sleep. Meals are best eaten 2-3hours before bed time. Note chocolate also contains caffeine. Being hungry whilst trying to go to sleep can be very distracting, having a light snack before bed and help alleviate this issue.

Avoid backlit devices- This includes cell phones, tv, laptop and Ipads. Blue lit devices disrupt with sleep. Trying leaving devices in another room when you go to bed or turning down the screen brightness. Late night tv supresses Melatonin and most tv programs are stimulating. Try reading, phoning a friend, or enjoying time with a partner instead.

Have a regular routine- Going to bed and get up at the same time everyday, this helps your internal clock. This includes weekends, days off and so on. Regular routine creates a habit within yourself, making sleep an easier task.

Keep your bed for sleeping & sex only- Watching tv and other activities interfers with your association with bed.

Don't avoid the signs- If you are tired, GO TO BED! Often we try squeeze in as much as possible and night. Avoiding your tired signs, creates a second wind of energy making it harder to go to sleep.

Osteopaths can help!

Ways an Osteopath can help your sleep is addressing any physical causes of sleep disruption. This may include neck, back, shoulder pain, or other causes of physical pain, disrupting sleep. Also tailored advice is given to patients, with tools to combat sleep issues.

Book online

or email us today!

]]>Lower Back Pain..isn't it annoying?]]>https://www.sarahboughtwoodosteopath.co.nz/single-post/2015/11/06/Lower-Back-Painisnt-it-annoyinghttps://www.sarahboughtwoodosteopath.co.nz/single-post/2015/11/06/Lower-Back-Painisnt-it-annoyingFri, 06 Nov 2015 08:58:00 +0000

Lower back pain is very common, with most episodes being acute, meaning lasting less than 3 months. There are many causes of lower back pain including: muscles, pinched nerves, joint strains, disc injuries, arthritis and many more. It always pays to get it checked out to rule out any nasty causes. There are simple ways you can treat back pain, these include:

Remaining active- Spending the day on the couch can actually do more harm than good. Staying active can help 'flush' away inflammation, promote blood flow and keep the muscles moving rather than stiffening up. Gentle movement is best and strenous activites are to be avoid. If you need to rest make sure every 20 minutes you get up and do a short walk around the house.

Heat or ice-This depends on the tissue involved. If it is a muscle strain ice may be more effective. As ligaments have a poor blood supply, heat would be beneficial to encourage blood flow to the injured area.

Avoid activities that aggravate your pain-General movement is encouraged but if there are particular movements or positions that aggravate the pain, avoid them until the injury is recovered. Of course this is where possible. Try altering the position or movement so it can be achieved in a less or pain free manor. For example if sleeping on your side is painful, try a pillow between your knee's.

Trying to get a good nights sleep- Whilst this may be very challenging, a good nights sleep lets your body rest and recover.

Analgesics- This may include things like Nurofen and Panadol. See your pharmacist and ask for what they recommend for you.

Seek treatment- Back

pain generally resolves faster when treatment is given earlier, rather than dealing with the pain for a few weeks first.

Osteopathy can be very beneficial to back pain. Treatment is specific to the patient, aiming to relieve the pain and identify what caused it. Tailored advice is given to the patient to ensure a fast recovery. Osteopaths are ACC providers so all accidental injuries can be charged under ACC.

For an appointment call us today on 021 139 7270 or book online

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