Leyton Osteopaths

28/04/2020

You went to bed an hour early, slept well and woke up feeling incredibly refreshed. You greet your other half with extra enthusiasm and kindness, sending them off to work with a coffee you prepared and skip in their step. The traffic lights are in your favour, making your journey to work less stressful so you’re smiling more than usual and as a result get a warmer response from your colleagues.

Most of us have probably had a day like this. One positive action leads to another creating a sequence of positive events – this is momentum in action.

The same principle can be applied to managing back pain and injury.

One positive action gives you a boost and encourages you to take another and the more positive actions you take the stronger your sense of control over your problem becomes and the more further positive steps you will take.

The most challenging but most important step is the first one.

Progress may be slow initially but the more you do, the more momentum is gained and greater results achieved.

13/04/2020

My top tip for working from home
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Change position - Your body can tolerate BEING in an awkward position but STAYING in one can cause problems.

Some simple strategies to help get on the move

- Change from sitting to standing when possible. When you can't, shift your bodyweight on your chair, move your legs and fidget with your feet - even small movements help.

- If talking on the phone, walk as you do so rather than sit.

- Have a short exercise routine you do for a minute every hour (much easier and more socially acceptable to do at home).

- Drink plenty of water. It forces you to get up and move to fill it up and then again to offload it - there's no ignoring the call of nature!

07/04/2020

02/04/2020

28/03/2020

Anxiety busting lockdown breathing exercise #2 - changing the breath.
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Yesterday was all about observation, now it's time to actively change the way you breathe to change how you feel.
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1. Breathe in & out through your nose
2. Breathe down into your belly / diaphragm
3. Take slow gentle breaths
4. Keep the the breaths SMALL
5. Your breathing should be rhythmic and regular not erratic
6. Allow the rest of your body to become relaxed. Where you have observed tension, now it is time to let it go.
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Do this for five minutes, using a timer to let you know when you're finished.
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When we're anxious or stressed our bodies develop a certain posture and physiology. We become tense, round shouldered, head down with an erratic breathing pattern that is fast and in the top of the chest.
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The quickest way to change your mental state is to change your physical state. Stand up straight, relax your shoulders and most important of all - develop the calm relaxed breathing pattern described above.

27/03/2020

Reduce your stress and anxiety during the lockdown with this simple breathing exercise. Throughout the exercise breathe in and out through your nose.
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You are going to spend five minutes simply paying attention to your breathing by cycling through these questions. Add your own if you wish.
Set a timer on your phone so you know when you're finished. Your attention will wander as you do this, don't worry about it, simply bring your attention back to your breathing when you notice yourself drifting.
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- Is your breathing fast or slow?
- Are the breaths big or small?
- Is it regular & rhythmic or erratic?
- Where do you feel the breath most?
- Are you breathing high up in your chest or down into your stomach?
- Pay attention to the flow of air in and out through your nostrils
- Follow one breath all the way in and then all the way back out again
- Feel your muscles contract as you breathe in and relax as you breath out
- Is there a pause and the end of your breath out before you inhale again? How long is it?
- Is the rest of your body relaxed or tense?
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Why are breathing exercises so effective and a key part of any meditative practice?
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Because your breathing is always in the present moment.
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Much of the mental anguish we suffer arises because we are stressing about something that has happened in the past or anxious about something that might happen in the future.
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Paying attention to your breathing and therefore bringing your focus back to the present moment is an effective method for reducing that anguish.

25/03/2020

Back Pain & The Coronavirus
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Back pain and sciatica don't care there is a pandemic sweeping the earth, they won't give you a payment holiday. Here are some practical steps you can take.
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Keep moving. We will be less active as we are not going about our daily routines. Now more than ever you need to ensure you're frequently getting up, moving around and changing position. DO NOT WAIT FOR PAIN to make you do this.
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Places where you may normally receive treatment will be closed by help is available. Many of my patients are doing online consultations and they work
surprisingly well.
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Fear can increase pain, make sure you are working on the mental side. You could for example
- Meditate
- Relax with a warm bath
- Choose your information sources selectively
- Reach out to friends and family
- Do something for others (it can take the focus off your own pain)

If I can help in any way - let me know.

Shane

I shared this post in the 'Back Pain & Sciatica Solutions' closed group yesterday. If you find it helpful, click the link
to join.

https://www.facebook.com/groups/backpainandsciatica/

09/03/2020

Are you experiencing pelvic or back pain associated with pregnancy?

Below are three simple steps you can take to manage your pain and discomfort.
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⚡️ If you're unable to get out and move around as much as you'd like, simply moving from chair to chair or room to room will help.

⚡️If pelvis pain is making it difficult to stretch some pelvic muscles gently massaging them with a tennis ball can be a useful alternative.

⚡️Ask for help! With odd jobs at home, getting projects completed at work or treatment for your pain - don't be afraid to ask!