Nene Valley Osteopathy

10/10/2025

Another Friday is here, and October is flying by already… how is everyone enjoying the dark nights?

If you need a giggle, take a look at this week’s

09/10/2025

Our knees are pretty important, don’t you think? Here’s a great article by BBC Future on how you can start looking after them…

Our knees are arguably one of our most important joints, but also one of the most poorly looked after. Science tells us putting in some work now pays dividends later.

07/10/2025

A great video about the 2 main types of arthritis from The Bone Museum

06/10/2025

It’s no secret that we believe mental health is as important as physical health, and we often talk to people about how our brain influences our physical pain symptoms. But rest assured, we don’t think you’re “making it up” or “it’s in your head”.

05/10/2025

Women! Latest research shows that protecting bone health by increasing lean muscle mass (exercising!) after menopause is far more important than the number on the scales…

03/10/2025

Things are really turning into autumn, so this week’s is on theme! Have a great weekend everyone.

01/10/2025

“The Science of Box Breathing (In 4 – hold 4 - Out 4 - hold 4)

When life feels overwhelming, sometimes the simplest tools are the most effective. One of the most powerful is Box Breathing:
👉 Inhale through the nose for 4 seconds
👉 Hold for 4 seconds
👉 Exhale through the nose for 4 seconds
👉 Hold for 4 seconds

Why it works
This rhythm stimulates the vagus nerve — the main communication channel between brain and body. Activating it:

Enhances parasympathetic tone (your “rest & digest” system)

Balances the autonomic nervous system

Helps regulate cortisol levels (your stress hormone)

Improves heart rate variability (HRV), a key resilience marker

Neurological effects
Box breathing slows stress circuits in the amygdala and strengthens the prefrontal cortex — the part of your brain that handles decision-making, focus, and emotional regulation.

How long do you need to practice?

1–2 minutes (4–6 cycles): Triggers the vagus nerve and reduces cortisol fast

5 minutes: Calms emotional reactivity

10–15 minutes daily: Builds long-term resilience, training your nervous system to recover quicker from stress

Coping strategies

Reset before a big meeting or presentation

Ground yourself when anxiety spikes

Improve sleep by practicing before bed

Build resilience by integrating it into daily routines

Even just 90 seconds of box breathing can reset your nervous system. The more you practice, the more powerful the effect.”

29/09/2025

Did you know that there are different styles of degeneration in the back? Referred to as Spondy…, treatment exercises for spondylosis, spondylitis, spondylolisthesis, and spondylolysis focus on alleviating pain, improving mobility, and strengthening the muscles that support the spine.
Let's discuss one by one.

🔶Spondylosis
▪️Stretching exercises: Gentle stretching can help improve flexibility and reduce stiffness in the spine.
▪️Strengthening exercises: Core strengthening exercises can help stabilize the spine and reduce pain.
▪️Mobility exercises: Gentle mobilization techniques can help improve spinal mobility and reduce stiffness.

🔶Spondylitis
▪️Breathing exercises: Deep breathing exercises can help improve lung function and reduce stiffness in the chest and spine.
▪️Stretching exercises: Gentle stretching can help improve flexibility and reduce stiffness in the spine.
▪️Posture correction: Good posture can help reduce strain on the spine and improve breathing.

🔶Spondylolisthesis
▪️Core strengthening exercises: Strengthening the core muscles can help stabilize the spine and reduce pain.
▪️Pelvic tilts: Pelvic tilts can help improve mobility and reduce stiffness in the lower back.
▪️Stabilization exercises: Exercises that target the transverse abdominis muscle can help stabilize the spine.

🔶Spondylolysis
▪️Core strengthening exercises: Strengthening the core muscles can help stabilize the spine and reduce pain.
▪️Hip and pelvic exercises: Strengthening the hip and pelvic muscles can help improve stability and reduce strain on the spine.
▪️Modification of activities: Modifying activities to avoid exacerbating the condition can help reduce pain and promote healing.

These exercises can be modified to suit individual needs and abilities⚓. We can work with patients to develop a personalized exercise program to manage symptoms and improve spinal health👍.

26/09/2025

It’s late again, but it’s definitely worth a post still for ! Have a great weekend everyone!

24/09/2025

This post speaks for itself…

Taking paracetamol during pregnancy remains safe and there is no evidence it causes autism in children.

Find out more ➡️ https://www.nhs.uk/medicines/paracetamol-for-adults/pregnancy-breastfeeding-and-fertility-while-taking-paracetamol-for-adults/

19/09/2025

I saw this and couldn’t not post it as today’s