Sarah Boughtwood Osteopath

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Sarah Boughtwood Osteopath

Structural, holistic Osteopath, treating a range of aches and pains. Specialising in Back pain & Pre

What Osteopaths treat
- Headaches
- Neck pain
- Muscle aches
- Back pain
- Occupational injuries
- Joint problems
- Knee pain
- Breathing issues
- Frozen shoulder
- Ankle sprains
- Pregnancy related aches & pains
- Sciatica
- Sinus & ear infections
- Ligament sprains
- Tennis & Golfers elbow
- Shoulder pain
- Running injuries
- Hip pain
- Sporting injuries
- Postural issues
- Pelvic pain
- Restricted mobility
- Jaw pain

27/10/2025

🌿 Postpartum Headaches – What’s Going On and How to Find Relief 🌿

Headaches after giving birth are so common, yet rarely talked about. Whether you’re recovering from labour, adjusting to sleepless nights, or feeding around the clock — your body is doing a lot of healing and adapting.

𝗛𝗲𝗿𝗲 𝗮𝗿𝗲 𝘀𝗼𝗺𝗲 𝗰𝗼𝗺𝗺𝗼𝗻 𝗿𝗲𝗮𝘀𝗼𝗻𝘀 𝘄𝗵𝘆 𝗽𝗼𝘀𝘁𝗽𝗮𝗿𝘁𝘂𝗺 𝗵𝗲𝗮𝗱𝗮𝗰𝗵𝗲𝘀 𝗵𝗮𝗽𝗽𝗲𝗻:
💧 Dehydration – from blood loss during birth or breastfeeding demands.
☕️ Caffeine withdrawal – if you cut back suddenly during pregnancy or postpartum.
😴 Lack of sleep – broken rest can easily trigger tension headaches.
💆‍ Neck and shoulder tension – from feeding, holding baby, or poor posture.
🌀 Hormonal shifts – the big drop in oestrogen after birth can cause headaches.

✨ 𝗪𝗮𝘆𝘀 𝘁𝗼 𝗵𝗲𝗹𝗽 𝗿𝗲𝗹𝗶𝗲𝘃𝗲 𝘁𝗵𝗲𝗺:
Stay hydrated and fuel your body with nourishing meals and snacks.
Gently stretch your neck and shoulders (think chin to chest and shoulder rolls).
Prioritise rest where you can – even short naps help.
Use heat on tight neck muscles or cold packs on your forehead.
Gentle 𝗼𝘀𝘁𝗲𝗼𝗽𝗮𝘁𝗵𝗶𝗰 𝘁𝗿𝗲𝗮𝘁𝗺𝗲𝗻𝘁 can ease muscle tension, improve circulation, and support your recovery naturally.

If your headaches are persistent or severe, it’s always best to speak with your GP or health provider to rule out other causes.

20/10/2025

😣 Jaw Pain in Pregnancy — What’s Going On?

If you’ve noticed tension or aching around your jaw during pregnancy, you’re not alone! Hormonal changes, postural shifts, stress, and even clenching or grinding can all contribute to jaw discomfort.

𝗖𝗼𝗺𝗺𝗼𝗻 𝘀𝘆𝗺𝗽𝘁𝗼𝗺𝘀 𝗺𝘂𝗺𝘀-𝘁𝗼-𝗯𝗲 𝗱𝗲𝘀𝗰𝗿𝗶𝗯𝗲 𝗶𝗻𝗰𝗹𝘂𝗱𝗲:
💬 Aching or stiffness in the jaw or around the ears
💬 Clicking or popping when opening the mouth
💬 Headaches, neck, or facial tension
💬 Difficulty fully opening the mouth or chewing comfortably

During pregnancy, your body naturally becomes more flexible due to hormonal changes — but this can also affect how your jaw, neck, and shoulders align and function.

🌿 𝗢𝘀𝘁𝗲𝗼𝗽𝗮𝘁𝗵𝗶𝗰 𝘁𝗿𝗲𝗮𝘁𝗺𝗲𝗻𝘁 𝗼𝗳𝗳𝗲𝗿𝘀 𝗮 𝗴𝗲𝗻𝘁𝗹𝗲, 𝗻𝗮𝘁𝘂𝗿𝗮𝗹 𝗽𝗮𝗶𝗻 𝗿𝗲𝗹𝗶𝗲𝗳 𝗼𝗽𝘁𝗶𝗼𝗻 — helping to ease tension through the jaw, neck, and upper back, improve alignment, and support overall relaxation.

By reducing strain and improving mobility, treatment can help you eat, talk, and sleep more comfortably again — because no one needs extra tension during pregnancy! 💆‍✨

If jaw pain has been bothering you, I’d love to help you find some relief. You can easily 𝗯𝗼𝗼𝗸 𝗼𝗻𝗹𝗶𝗻𝗲 through the link in my bio.

19/10/2025

🌸 Birth Prep: Everything to Consider Before the Big Day 🌸

As your due date approaches, it’s completely normal to feel a mix of excitement, nerves, and “have I done everything I need to?” moments!

𝗛𝗲𝗿𝗲’𝘀 𝗮 𝗳𝗲𝘄 𝘁𝗵𝗶𝗻𝗴𝘀 𝘁𝗼 𝗵𝗲𝗹𝗽 𝘆𝗼𝘂 𝗳𝗲𝗲𝗹 𝗰𝗮𝗹𝗺, 𝗰𝗼𝗻𝗳𝗶𝗱𝗲𝗻𝘁, 𝗮𝗻𝗱 𝗽𝗿𝗲𝗽𝗮𝗿𝗲𝗱:
👜 Pack your hospital bag early — Aim to have it ready around 34–36 weeks. Include essentials for you, baby, and your birth partner.
💭 Think birth preferences, not a strict plan — Things can change on the day, and that’s okay! Write down what’s important to you (lighting, music, pain relief options, immediate skin-to-skin, etc.).
🏡 Prepare your support network — Whether it’s your partner, family, friends, or postpartum helpers, make sure everyone knows how they can support you.
🧘‍♀️ Body preparation — Gentle stretching, perineal massage, pelvic floor work, and osteopathic treatment can all help your body feel balanced and ready for labour.
🥗 Fuel your body well — Focus on nourishing meals, staying hydrated, and resting when you can — labour is an endurance event!
💆‍ Mind preparation — Breathe, visualise, listen to positive birth stories, and trust your body — it knows what to do.

Every woman’s birth journey is unique — the goal isn’t a “perfect birth,” but a supported and empowered one. 💖

✨ If you’d like to ensure your body feels aligned and comfortable leading up to birth, osteopathic treatment can be a wonderful part of your preparation.

📅 𝗕𝗼𝗼𝗸 𝗮𝗻 𝗮𝗽𝗽𝗼𝗶𝗻𝘁𝗺𝗲𝗻𝘁 𝗼𝗻𝗹𝗶𝗻𝗲 to help support your body ahead of birth!

18/10/2025

🌸 Top 3 Aches & Pains in Postpartum — And How Osteopathy Can Help 🤱

Becoming a mum is incredible — but your body has just gone through major changes and it’s common to experience aches and pains as you settle into motherhood.

𝗛𝗲𝗿𝗲 𝗮𝗿𝗲 𝘁𝗵𝗲 𝘁𝗼𝗽 𝘁𝗵𝗿𝗲𝗲:
𝗟𝗼𝘄𝗲𝗿 𝗕𝗮𝗰𝗸 𝗣𝗮𝗶𝗻 – Carrying your baby, bending, and lifting can strain your back muscles.
𝗡𝗲𝗰𝗸 & 𝗦𝗵𝗼𝘂𝗹𝗱𝗲𝗿 𝗧𝗲𝗻𝘀𝗶𝗼𝗻 – Feeding, lifting, and late-night cuddles can leave your upper body tight and sore.
𝗣𝗲𝗹𝘃𝗶𝗰 𝗼𝗿 𝗛𝗶𝗽 𝗗𝗶𝘀𝗰𝗼𝗺𝗳𝗼𝗿𝘁 – Pregnancy and birth can leave your pelvis feeling unstable or achy.

💆‍ 𝗛𝗼𝘄 𝗼𝘀𝘁𝗲𝗼𝗽𝗮𝘁𝗵𝘆 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽:
👉 Gently release tension in muscles and joints
👉 Improve posture and alignment
👉 Restore mobility, helping you move more comfortably and recover faster

Taking care of your body postpartum isn’t a luxury — it’s essential. Osteopathic treatment can help ease those aches, so you can focus on bonding with your baby and enjoying early motherhood 💕

📆 𝗕𝗼𝗼𝗸 𝗮𝗻 𝗮𝗽𝗽𝗼𝗶𝗻𝘁𝗺𝗲𝗻𝘁 𝗼𝗻𝗹𝗶𝗻𝗲 to enjoy motherhood, free of aches and pains

17/10/2025

🤰 When Should You Find a Midwife or Obstetrician Once You’re Pregnant? 💕

Finding the right person to support you through pregnancy is one of the first (and most important!) steps after seeing those two pink lines.

𝗛𝗲𝗿𝗲’𝘀 𝘄𝗵𝗮𝘁 𝘆𝗼𝘂 𝗻𝗲𝗲𝗱 𝘁𝗼 𝗸𝗻𝗼𝘄:
🌿 𝗪𝗵𝗲𝗻 𝘁𝗼 𝗯𝗼𝗼𝗸:
Try to find your midwife or obstetrician before 10 weeks of pregnancy.
Early booking ensures you get your first blood tests and scans organised on time.
Many midwives in NZ book up quickly — so the sooner you reach out, the better!

🌸 𝗪𝗵𝗼 𝘁𝗼 𝗰𝗵𝗼𝗼𝘀𝗲:
Midwife (LMC): Most women in NZ have a midwife as their Lead Maternity Carer.
Obstetrician: If you have a higher-risk pregnancy or medical concerns, your GP can refer you to an obstetrician or shared-care team.
Choose someone you feel comfortable, supported, and confident with — this relationship is so important throughout your journey.

💫 𝗪𝗵𝗲𝗿𝗲 𝘁𝗼 𝘀𝘁𝗮𝗿𝘁:
Visit findyourmidwife.co.nz to see who’s available in your area.
Or ask your GP, friends, or family for recommendations.
Finding the right care early helps you feel informed, supported, and ready for the exciting months ahead 🤍

16/10/2025

🤰 Struggling with Hip Pain in Pregnancy? You’re Not Alone 💕

Hip pain is one of the most common aches mums-to-be experience — especially as your body changes and prepares for birth.

As your bump grows, your posture shifts, hormones loosen ligaments, and your pelvis works harder to support your changing shape, often leaving the hips feeling tight, sore, or unstable.

🌿 𝗢𝘀𝘁𝗲𝗼𝗽𝗮𝘁𝗵𝗶𝗰 𝘁𝗿𝗲𝗮𝘁𝗺𝗲𝗻𝘁 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽 𝗯𝘆:
✨ Gently releasing tension through the hips, pelvis, and lower back
✨ Improving alignment and movement to ease pressure on joints and muscles
✨ Supporting better posture and balance as your body adapts to each trimester

Many women notice they sleep better, move more comfortably, and feel more supported after treatment — helping them enjoy pregnancy a little more 💗

If hip pain is making it hard to walk, rest, or sleep, you don’t have to put up with it. 𝗕𝗼𝗼𝗸 𝗮𝗻 𝗮𝗽𝗽𝗼𝗶𝗻𝘁𝗺𝗲𝗻𝘁 and let’s get you feeling more comfortable again.

15/10/2025

🌱 What Supplements Should You Take During Pregnancy — NZ Guidelines & Why They Matter

Growing a baby is amazing — but it also increases your nutritional needs. While a healthy, balanced diet is essential, some supplements are recommended (and others should only be used with medical advice).

𝗛𝗲𝗿𝗲’𝘀 𝗮 𝗯𝗿𝗲𝗮𝗸𝗱𝗼𝘄𝗻 𝗯𝗮𝘀𝗲𝗱 𝗼𝗻 𝗡𝗲𝘄 𝗭𝗲𝗮𝗹𝗮𝗻𝗱 𝗴𝘂𝗶𝗱𝗲𝗹𝗶𝗻𝗲𝘀 𝗮𝗻𝗱 𝗰𝘂𝗿𝗿𝗲𝗻𝘁 𝗲𝘃𝗶𝗱𝗲𝗻𝗰𝗲:
✅ 𝗪𝗵𝗮𝘁 𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀 𝗔𝗿𝗲 𝗥𝗼𝘂𝘁𝗶𝗻𝗲𝗹𝘆 𝗥𝗲𝗰𝗼𝗺𝗺𝗲𝗻𝗱𝗲𝗱 𝗶𝗻 𝗡𝗭
𝗙𝗼𝗹𝗶𝗰 𝗮𝗰𝗶𝗱: all women planning a pregnancy should take a folic acid-only tablet daily (0.8 mg, i.e. 800 µg) from at least 4 weeks before conception through to the end of week 12 of pregnancy. Ideally Methylated folate / methylated folic acid as it is easily absorbed.
𝗜𝗼𝗱𝗶𝗻𝗲: 150 µg iodine daily during pregnancy and while breastfeeding, because iodine supports baby’s brain development and growth.
𝗩𝗶𝘁𝗮𝗺𝗶𝗻 𝗗: usually your body produces vitamin D via sun exposure, and a balanced diet contributes too. 𝗡𝗭 𝗴𝘂𝗶𝗱𝗲𝗹𝗶𝗻𝗲𝘀 𝗱𝗼𝗻’𝘁 𝗿𝗼𝘂𝘁𝗶𝗻𝗲𝗹𝘆 𝗿𝗲𝗰𝗼𝗺𝗺𝗲𝗻𝗱 𝘀𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝗶𝗻𝗴 𝘃𝗶𝘁𝗮𝗺𝗶𝗻 𝗗 unless you have known risk factors (e.g. darker skin, avoiding sun exposure, certain medical conditions).
𝗢𝘁𝗵𝗲𝗿 𝗻𝘂𝘁𝗿𝗶𝗲𝗻𝘁𝘀 (𝗲.𝗴. 𝗶𝗿𝗼𝗻, 𝗰𝗮𝗹𝗰𝗶𝘂𝗺, 𝗕𝟭𝟮, 𝗲𝘁𝗰.) are ideally obtained via diet. Only in special cases or in restricted diets will additional supplementation be advised by your midwife, GP or dietitian.
𝗜𝗺𝗽𝗼𝗿𝘁𝗮𝗻𝘁 𝗰𝗮𝘃𝗲𝗮𝘁: Supplements beyond folic acid and iodine should only be taken under professional guidance.

🛡 𝗪𝗵𝘆 𝗧𝗵𝗲𝘀𝗲 𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀 𝗔𝗿𝗲 𝗜𝗺𝗽𝗼𝗿𝘁𝗮𝗻𝘁
𝗙𝗼𝗹𝗶𝗰 𝗮𝗰𝗶𝗱 helps prevent neural tube defects (NTDs) like spina bifida, which develop in the first weeks of pregnancy — often before many people even know they’re pregnant.
𝗜𝗼𝗱𝗶𝗻𝗲 is crucial for your baby’s brain development and thyroid function. Even with a good diet, it’s hard to meet increased iodine needs from food alone during pregnancy.
𝗩𝗶𝘁𝗮𝗺𝗶𝗻 𝗗 supports calcium metabolism, bone health, and may help with immune function. If your sun exposure or diet is low, you may be at risk of deficiency.
Other nutrients (iron, B12, etc.): 𝗜𝗿𝗼𝗻 demand increases in pregnancy; 𝗕𝟭𝟮 is critical especially if you’re vegetarian/vegan, etc. But supplementation should be personalized, not blanket.

Always speak to your health professional for advice and guidance

14/10/2025

🤱 Neck, Shoulder & Back Pain from Feeding Your New Baby? You’re Not Alone 💕

Whether you’re breastfeeding or bottle feeding, those endless hours spent holding and feeding your baby can take a toll on your body. Many new mums notice neck, shoulder and upper back pain as they hunch forward or hold baby in one position for long periods — especially during those middle-of-the-night feeds!

🌿 𝗪𝗵𝘆 𝗶𝘁 𝗵𝗮𝗽𝗽𝗲𝗻𝘀:
Hunching or rounding your shoulders while feeding
Cradling baby on one side repeatedly
Core and postural muscles weakened after pregnancy and birth

💆‍ 𝗛𝗼𝘄 𝗼𝘀𝘁𝗲𝗼𝗽𝗮𝘁𝗵𝗶𝗰 𝘁𝗿𝗲𝗮𝘁𝗺𝗲𝗻𝘁 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽:
Osteopathic treatment can gently release tension through the neck, shoulders, and spine
Improve posture, and restore balance through the upper back
This helps relieve pain, improve mobility, and make feeding more comfortable and sustainable — so you can focus on bonding with your baby, not battling pain.

Because looking after you helps you look after them 💗

13/10/2025

🤱 Feeding Postures & Looking After You Too 💕

Feeding is such a special bonding time, whether you are breast or bottle feeding — but it can also take a toll on your body if your posture isn’t right. Many new mums notice neck, shoulder or back tension from hours spent feeding in awkward positions.

🌿 𝗧𝗶𝗽𝘀 𝗳𝗼𝗿 𝗰𝗼𝗺𝗳𝗼𝗿𝘁𝗮𝗯𝗹𝗲 𝗳𝗲𝗲𝗱𝗶𝗻𝗴:
✨ Bring baby to you, not the other way around — use pillows or a feeding cushion for support.
✨ Keep your shoulders relaxed and avoid hunching forward.
✨ Try different positions (cradle, football hold, side-lying) to see what feels best for you and baby.
✨ Keep your feet supported — a small stool can make a big difference!
✨ Gentle neck and shoulder stretches after feeds can relieve tension.

Remember, your comfort matters too. Taking care of your body helps you feel more relaxed and supported through those many feeding sessions. 💗

If you’re struggling with pain or tightness, 𝗼𝘀𝘁𝗲𝗼𝗽𝗮𝘁𝗵𝗶𝗰 𝘁𝗿𝗲𝗮𝘁𝗺𝗲𝗻𝘁 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽 𝗲𝗮𝘀𝗲 𝘁𝗲𝗻𝘀𝗶𝗼𝗻 𝗮𝗻𝗱 𝗶𝗺𝗽𝗿𝗼𝘃𝗲 𝗽𝗼𝘀𝘁𝘂𝗿𝗲 so feeding feels more comfortable.

13/10/2025

💪 Keep Moving, Even in Your Third Trimester 💕

As you head into your third trimester (and especially as you start maternity leave!), it can be tempting to slow right down — and you absolutely deserve to rest. But staying active plays such an important role in helping your body prepare for birth and recover afterwards.

🌿 𝗪𝗵𝘆 𝗸𝗲𝗲𝗽 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗶𝗻𝗴:
Helps maintain muscle tone and strength for labour and birth
Supports pelvic stability and reduces common aches and pains
Boosts circulation, mood, and energy levels
Aids in a smoother postpartum recovery

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗱𝗼𝗲𝘀𝗻’𝘁 𝗻𝗲𝗲𝗱 𝘁𝗼 𝗯𝗲 𝗶𝗻𝘁𝗲𝗻𝘀𝗲 — gentle movement like walking, stretching, swimming or prenatal Pilates can make all the difference. Try getting in a pool and floating (get the weight of the belly off your spine), water walking or swimming laps.

Remember, listen to your body, rest when you need to, but try to keep moving regularly. Your future self (and your postpartum recovery!) will thank you 💕

09/10/2025

🍼 12-Week Pregnancy Ultrasound & Blood Tests Explained

At around 11–13 weeks gestation, most mums-to-be are offered a combination of an ultrasound scan and blood tests. These are often done together and are sometimes referred to as the first trimester screening or the nuchal translucency scan.

🔹 The Ultrasound (12-week scan)
Checks your baby’s heartbeat and growth.
Confirms your due date more accurately.
Looks at early development of baby’s organs, limbs, and spine.
Measures the nuchal translucency (NT) – a small fluid space at the back of baby’s neck. This, combined with blood test results, helps screen for chromosomal conditions such as Down syndrome (Trisomy 21), Edwards syndrome (Trisomy 18), and Patau syndrome (Trisomy 13).

🔹 The Blood Tests
Usually done between 9–13 weeks of pregnancy. They measure two substances in your blood:
Free β-hCG (human chorionic gonadotropin) – a hormone made by the placenta.
PAPP-A (pregnancy-associated plasma protein A) – a protein that helps the placenta develop.
Abnormal levels, combined with the ultrasound findings and your age, help calculate the risk of certain chromosomal conditions.

🔹 What These Tests Mean
These are screening tests, not diagnostic tests.
They don’t give a “yes” or “no” answer, but a risk estimate (e.g., 1 in 10,000 chance or 1 in 200 chance).
If your results show a higher risk, you may be offered further testing (such as NIPT – Non-Invasive Prenatal Testing, CVS, or amniocentesis).

🔹 Other Benefits of the 12-Week Scan
Can sometimes show if you’re expecting twins or multiples.
Checks your uterus, placenta, and amniotic fluid.
Gives you those first special pictures of your baby 💕.

08/10/2025

😴 Pregnancy aches and pains at night (and in the morning!)

Many mums-to-be find that night-time is when discomfort really kicks in.

Common struggles include:
✨ Hip pain when lying on your side
✨ Lower back or pelvic pain that makes it hard to get comfy
✨ Rib pain when baby is pressing up high
✨ Leg cramps that wake you suddenly
✨ Stiffness in your neck, shoulders or back when you wake in the morning

These aches can make sleep feel impossible, and mornings start off feeling sore before the day has even begun.

💆‍♀️ Osteopathic treatment can gently ease these pregnancy-related pains by:
✔ Releasing tight muscles
✔ Improving joint mobility
✔ Supporting your posture as your body changes
✔ Helping your body adapt so you can sleep and wake more comfortably

A good night’s sleep is so important for you and your growing baby. You don’t have to put up with restless nights and sore mornings — support is here.

🗓️ Book online to fix those aches & pains and wake without pain & stiffness!

Address

50 East Coast Road, Milford
Auckland
0620

Telephone

+64211397270

Website

http://www.sarahboughtwoodosteopath.co.nz/

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