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

28/04/2026

Upper back pain in postpartum… it’s so common, yet rarely talked about 🤍

Those early weeks (and months!) with your baby often involve:
• Feeding in curled positions
• Long hours holding and rocking
• Looking down at your baby (and your phone!)
• Carrying car seats and capsules

All of this places extra strain through your upper back, shoulders, and neck — leading to that familiar ache, tightness, or even burning between the shoulder blades.

✨ You might notice:
• Stiffness when you wake up
• Pain between your shoulder blades
• Tension into your neck and shoulders
• Discomfort when feeding or lifting your baby

The good news? You don’t have to just “put up with it.”

💆‍♀️ Osteopathic treatment can help by:
• Releasing tension through your upper back, shoulders, and neck
• Improving posture and movement patterns
• Supporting your body as it adapts to feeding and carrying
• Helping you feel more comfortable and relaxed day-to-day

You’ll also be guided with simple, practical tips around feeding positions, posture, and gentle exercises — because small changes can make a big difference.

Postpartum recovery isn’t just about your baby… it’s about looking after you too 🤍

If upper back pain is lingering, getting on top of it early can make those newborn days (and nights!) a whole lot more comfortable.

📆 𝗕𝗼𝗼𝗸 𝗮𝗻 𝗮𝗽𝗽𝗼𝗶𝗻𝘁𝗺𝗲𝗻𝘁 𝗼𝗻𝗹𝗶𝗻𝗲

24/04/2026

Since when did getting dressed become a daily mission! 🤰

Getting dressed in pregnancy can go from “no problem” to surprisingly tricky as your bump grows — but a few simple tweaks can make it much easier (and more comfortable).

🤰 𝗧𝗵𝗶𝗻𝗸 𝗰𝗼𝗺𝗳𝗼𝗿𝘁 𝗳𝗶𝗿𝘀𝘁
Choose soft, stretchy fabrics and avoid anything tight around your bump. High-waisted maternity leggings or bike shorts can be a game changer for support and ease.

👗 𝗣𝗶𝗰𝗸 𝗲𝗮𝘀𝘆-𝘁𝗼-𝗽𝘂𝘁-𝗼𝗻 𝗼𝘂𝘁𝗳𝗶𝘁𝘀
Loose dresses, oversized shirts, and wrap styles mean less bending, twisting, and struggling. The less effort required, the better — especially in later pregnancy.

🪑 𝗦𝗶𝘁 𝗱𝗼𝘄𝗻 𝘁𝗼 𝗱𝗿𝗲𝘀𝘀
If you’re putting on underwear, pants, or socks, sitting on the bed or a chair helps with balance and takes pressure off your back and pelvis.

👟 𝗠𝗮𝗸𝗲 𝗳𝗼𝗼𝘁𝘄𝗲𝗮𝗿 𝘀𝗶𝗺𝗽𝗹𝗲
Slip-on shoes or sandals save you from bending down. If you need to tie laces, pop your foot up on a chair or step to bring it closer to you.

🧦 𝗨𝘀𝗲 𝘁𝗼𝗼𝗹𝘀 𝗶𝗳 𝗻𝗲𝗲𝗱𝗲𝗱
A long-handled shoehorn or even asking for help is completely ok — especially in the third trimester.

💡 𝗠𝗼𝘃𝗲 𝗺𝗶𝗻𝗱𝗳𝘂𝗹𝗹𝘆
Take your time getting in and out of clothes. Sudden movements (like hopping on one leg or twisting quickly) can aggravate things like pelvic or round ligament pain.

💛 𝗧𝗼𝗽 𝘁𝗶𝗽: Lay your outfit out the night before so mornings feel calmer and less rushed.

Pregnancy is a time to make things easier on your body — even the simple act of getting dressed deserves a little extra support.

📆 𝗕𝗼𝗼𝗸 𝗮𝗻 𝗮𝗽𝗽𝗼𝗶𝗻𝘁𝗺𝗲𝗻𝘁 to help ease the aches and pains that make getting dressed difficult!

23/04/2026

🤰 Feeling that sharp, pulling pain in your lower bump or groin? It could be round ligament pain.

As your baby grows, the round ligaments (which support your uterus) stretch and work harder — often leading to quick, sharp pains with movement like দাঁstanding up, rolling in bed, or getting out of the car.

✨ 𝗧𝗵𝗲 𝗴𝗼𝗼𝗱 𝗻𝗲𝘄𝘀? 𝗢𝘀𝘁𝗲𝗼𝗽𝗮𝘁𝗵𝗶𝗰 𝘁𝗿𝗲𝗮𝘁𝗺𝗲𝗻𝘁 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽.

Gentle, hands-on treatment focuses on:
✔️ Reducing tension through the abdomen and pelvis
✔️ Improving mobility in your hips, pelvis, and lower back
✔️ Supporting your body to adapt to the changes of pregnancy
✔️ Encouraging better movement patterns to reduce strain on the ligaments

💛 𝗣𝗹𝘂𝘀, 𝘆𝗼𝘂’𝗹𝗹 𝗴𝗲𝘁 𝘀𝗶𝗺𝗽𝗹𝗲, 𝗽𝗿𝗮𝗰𝘁𝗶𝗰𝗮𝗹 𝗮𝗱𝘃𝗶𝗰𝗲 𝗼𝗻:
• How to move more comfortably day-to-day
• Positions to ease discomfort
• Small tweaks that make a big difference

You don’t have to just “put up with it” — with the right support, round ligament pain can be much more manageable.

📆 𝗕𝗼𝗼𝗸 𝗮𝗻 𝗮𝗽𝗽𝗼𝗶𝗻𝘁𝗺𝗲𝗻𝘁 𝗼𝗻𝗹𝗶𝗻𝗲!

22/04/2026

✈️ Flying in your third trimester? Don’t forget your medical clearance letter!

Many airlines require a letter from your healthcare provider if you’re flying later in pregnancy (often from around 28–36 weeks, depending on the airline). This is simply to confirm that you’re fit to fly and your pregnancy is progressing normally.

*𝗣𝗹𝗲𝗮𝘀𝗲 𝗻𝗼𝘁𝗲 Domestic vs International travel are different and individual airlines may vary!

𝗪𝗵𝗮𝘁’𝘀 𝘂𝘀𝘂𝗮𝗹𝗹𝘆 𝗶𝗻𝗰𝗹𝘂𝗱𝗲𝗱 𝗶𝗻 𝘁𝗵𝗲 𝗹𝗲𝘁𝘁𝗲𝗿:
✔️ Your due date
✔️ How many weeks pregnant you are
✔️ Confirmation of a low-risk pregnancy (if applicable)
✔️ That you’re safe to travel

Without this, you may be denied boarding — not ideal when you’re ready for your trip!

✨ 𝗧𝗼𝗽 𝘁𝗶𝗽𝘀:
• Check your airline’s policy before you book
• Organise your letter a week or two before travel
• Keep a copy (digital + printed) in your carry-on

Travelling while pregnant can be such a lovely experience with the right preparation — just one of those small admin tasks that makes a big difference.

30/03/2026

Investing in your health 🤍

It’s so easy to put yourself last…

To push through the aches, ignore the tiredness, and keep going because everyone else needs you.
But your health isn’t a luxury — it’s your foundation 💛

When you feel good in your body, everything feels that little bit easier…
• You move more comfortably
• You have more energy for your day (and your family)
• You cope better mentally and emotionally
• You’re able to show up as the mum, partner, and person you want to be

Investing in your health can look like:
• Taking time to rest without guilt
• Moving your body regularly
• Nourishing yourself with good food
• Asking for help when you need it
• Booking that appointment you’ve been putting off

Small, consistent steps make the biggest difference over time ✨

You don’t have to wait until you’re in pain or completely exhausted to prioritise yourself. Looking after your body now can prevent bigger issues later.

A gentle reminder — you are worth the time, care, and support too 🤍

29/03/2026

Pregnancy reflux explained 🤍

That burning feeling in your chest, the sour taste in your mouth, or reflux that seems worse at night… it’s incredibly common in pregnancy (and often very uncomfortable).

𝗦𝗼 𝘄𝗵𝘆 𝗱𝗼𝗲𝘀 𝗶𝘁 𝗵𝗮𝗽𝗽𝗲𝗻?
During pregnancy, hormones relax the valve between your stomach and oesophagus, making it easier for stomach acid to travel upwards. As baby grows, there’s also increased pressure on your stomach — especially in the third trimester — which can make symptoms more noticeable.

𝗖𝗼𝗺𝗺𝗼𝗻 𝘀𝘆𝗺𝗽𝘁𝗼𝗺𝘀:
• Heartburn or burning in the chest
• Acid coming up into the throat
• Bloating or discomfort after eating
• Symptoms worse when lying down

𝗦𝗶𝗺𝗽𝗹𝗲 𝘄𝗮𝘆𝘀 𝘁𝗼 𝗵𝗲𝗹𝗽 🤍
• Eat smaller, more frequent meals
• Avoid lying down straight after eating
• Stay upright for at least 20–30 minutes post meals
• Elevate your head slightly when sleeping
• Identify and reduce trigger foods (often spicy, fatty, or acidic foods)
• Wear loose, comfortable clothing around your tummy

A gentle reminder 💛

Reflux is common, but that doesn’t mean you have to just put up with it. Small changes can make a big difference day-to-day.

And if symptoms are persistent or severe, it’s always worth chatting with your midwife or healthcare provider for extra support 🤍

28/03/2026

Tailbone pain in pregnancy 🤍

That deep, achy (sometimes sharp!) pain right at the base of your spine… especially when sitting, getting up, or rolling in bed — it’s more common than you might think.

As your body changes during pregnancy, your posture shifts, ligaments soften, and more pressure is placed through the pelvis — all of which can irritate the tailbone (coccyx).

𝗖𝗼𝗺𝗺𝗼𝗻 𝘀𝘆𝗺𝗽𝘁𝗼𝗺𝘀:
• Pain when sitting, especially on harder surfaces
• Discomfort when moving from sitting to standing
• Pain when rolling in bed
• Tenderness at the base of the spine

𝗪𝗵𝗮𝘁 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽:
• Sitting on a cushion or donut pillow to reduce pressure
• Avoiding long periods of sitting
• Gentle posture awareness
• Rolling onto your side before getting up

𝗛𝗼𝘄 𝗼𝘀𝘁𝗲𝗼𝗽𝗮𝘁𝗵𝗶𝗰 𝘁𝗿𝗲𝗮𝘁𝗺𝗲𝗻𝘁 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽 🤍
Osteopathic treatment (TTT) looks at the whole body — not just the tailbone. By working through the pelvis, lower back, hips, and surrounding muscles, treatment can help:
• Reduce tension and irritation around the coccyx
• Improve pelvic alignment and mobility
• Ease pressure through the lower back and pelvis
• Help you move more comfortably day-to-day

You don’t have to just put up with the discomfort 💛

If tailbone pain is bothering you, getting some support can make a real difference in how you feel.

27/03/2026

The final weeks of pregnancy 🤍✨

You’re nearly there… but these last few weeks can feel the heaviest. Sleep is broken, your body is working overtime, and even simple movements can feel like a challenge.

This is the time to really slow down and support your body as it prepares for birth 💛

𝗔 𝗳𝗲𝘄 𝗴𝗲𝗻𝘁𝗹𝗲 𝘄𝗮𝘆𝘀 𝘁𝗼 𝗵𝗲𝗹𝗽:
• Prioritise rest (your body is doing a lot behind the scenes)
• Keep moving with gentle walks and stretches
• Focus on good posture, especially when sitting and resting
• Use pillows for support at night and when relaxing
• Stay hydrated and nourish your body well

As baby gets into position and your body prepares for labour, alignment and balance become even more important.

This is why I often recommend 𝟭–𝟮 𝗼𝘀𝘁𝗲𝗼𝗽𝗮𝘁𝗵𝗶𝗰 𝘁𝗿𝗲𝗮𝘁𝗺𝗲𝗻𝘁𝘀 in the final weeks 🤍
𝗧𝗵𝗲𝘀𝗲 𝘀𝗲𝘀𝘀𝗶𝗼𝗻𝘀 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽:
• Ease aches and pains
• Improve pelvic and spinal mobility
• Support optimal positioning for baby
• Help your body feel more balanced and ready for birth

Think of it as giving your body that extra bit of support before the big day ✨

You don’t have to just “get through” these last weeks — you can feel more comfortable, supported, and prepared.

25/03/2026

“Mum Thumb” (De Quervain’s) 🤱💛

That sharp pain at the base of your thumb when lifting your baby, wringing out a cloth, or even opening a jar… it’s more common than you think.

“Mum thumb” often develops from the repetitive movements of caring for your little one – lifting, feeding, holding, and scrolling one-handed in those quiet contact nap moments. Add in hormonal changes and tired muscles, and it’s the perfect recipe for irritation and inflammation around the thumb tendons.

𝗖𝗼𝗺𝗺𝗼𝗻 𝘀𝘆𝗺𝗽𝘁𝗼𝗺𝘀:
• Pain at the base of the thumb or wrist
• Weakness when gripping or lifting
• Swelling or tenderness
• Pain when twisting or lifting your baby

𝗪𝗵𝗮𝘁 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽:
• Being mindful of how you lift (try using both hands when you can)
• Gentle rest and avoiding aggravating movements
• Ice for short-term relief
• Supportive taping or splinting

𝗛𝗼𝘄 𝗼𝘀𝘁𝗲𝗼𝗽𝗮𝘁𝗵𝗶𝗰 𝘁𝗿𝗲𝗮𝘁𝗺𝗲𝗻𝘁 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽:
Osteopathic care looks at the bigger picture – not just your thumb, but your wrist, elbow, shoulder, and posture too. Treatment can help reduce tension, improve movement, and support your body as it adapts to the demands of motherhood.

You don’t have to push through the pain 💛

If this sounds like you, it might be time to get some support and feel more comfortable in your day-to-day.

📆 𝗕𝗼𝗼𝗸 𝗮𝗻 𝗮𝗽𝗽𝗼𝗶𝗻𝘁𝗺𝗲𝗻𝘁 𝗼𝗻𝗹𝗶𝗻𝗲

11/03/2026

The Rollercoaster of Pregnancy 🤍

Pregnancy is often described as a magical and special time… and it absolutely can be.

But the truth is, it can also be really hard at times.

The tiredness, nausea, aches and pains, hormonal changes, poor sleep, and the mental load of preparing for a baby can feel overwhelming.

Some days you might feel excited and glowing, and other days you might just be counting down until bedtime.

And that’s completely normal.

You can be incredibly grateful to be pregnant and still not enjoy every part of it. Both feelings can exist at the same time.

Pregnancy is a huge physical and emotional journey, and every woman experiences it differently. Being kind to yourself, listening to your body, and asking for support when you need it is so important.

If pregnancy is feeling like a bit of a rollercoaster right now, just know you’re not alone 🤍

10/03/2026

Postpartum Shoulder Pain – You’re Not Alone 🤱

Many new mums experience shoulder and upper back pain after having a baby, and it’s often something that slowly creeps in over the first few weeks or months.

𝗬𝗼𝘂 𝗺𝗶𝗴𝗵𝘁 𝗻𝗼𝘁𝗶𝗰𝗲:
• Aching or tightness through the shoulders and upper back
• Pain between the shoulder blades
• Neck stiffness or headaches
• Discomfort when feeding, holding or rocking your baby
• Pain when lifting the capsule, pram or nappy bag
The reality is that new mums spend a lot of time feeding, holding, settling and looking down at their baby, often in positions that place extra strain on the shoulders and upper back.

Over time, this can lead to muscle tension, joint stiffness and ongoing discomfort.

𝗢𝘀𝘁𝗲𝗼𝗽𝗮𝘁𝗵𝗶𝗰 𝘁𝗿𝗲𝗮𝘁𝗺𝗲𝗻𝘁 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽 𝗯𝘆:
• Releasing tension in the shoulders, neck and upper back
• Improving movement and posture
• Helping your body adapt to the new physical demands of motherhood
• Providing advice on feeding and holding positions to reduce strain

Looking after your body is just as important as looking after your baby. If shoulder pain is creeping in, you don’t have to push through it.

📆 𝗕𝗼𝗼𝗸 𝗮𝗻 𝗮𝗽𝗽𝗼𝗶𝗻𝘁𝗺𝗲𝗻𝘁 𝗼𝗻𝗹𝗶𝗻𝗲 to relieve your shoulder pain and enjoy motherhood!

08/03/2026

Reminder to Move Your Body 🤍

Whether you’re pregnant, postpartum, or simply juggling a busy life, it’s easy to spend long periods sitting — at a desk, in the car, or on the couch after a long day.

But our bodies are designed to move, not stay still for hours at a time.

𝗥𝗲𝗴𝘂𝗹𝗮𝗿 𝗺𝗼𝘃𝗲𝗺𝗲𝗻𝘁 𝗵𝗲𝗹𝗽𝘀 𝘁𝗼:
• Improve circulation
• Reduce muscle stiffness and aches
• Support joint health
• Boost energy levels
• Support mental wellbeing

If you’ve been sitting for a while, try adding small movement breaks throughout your day. It doesn’t have to be complicated or time-consuming.

𝗦𝗶𝗺𝗽𝗹𝗲 𝘄𝗮𝘆𝘀 𝘁𝗼 𝗺𝗼𝘃𝗲 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆:
• Take a gentle 5–10 minute walk
• Do a few easy stretches for your back, hips, or neck
• Add a few at-home exercises like squats, glute bridges, or light mobility work
• Stand up and move around every 30–60 minutes

These little moments of movement add up and make a big difference to how your body feels.

Your body will thank you for it 🤍

Address

50 East Coast Road, Milford
Auckland
0620

Telephone

+64211397270

Website

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

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