Neck pain? Take a look at your shoulders.

Osteopaths are taught to try and source the pain of their patient's, rather than just treating the symptoms.

Almost all patients I see with neck pain a major source of their discomfort lies either side of their neck - in the shoulders.

While you sitting reading this blog – hunch or stoop your shoulders (they might be already?) Now try to turn you head from side to side.

How does it feel in the neck?

Then sit up, roll your shoulders down the back of your rib cage, open up your chest and again try to turn your head from side to side.

Does it feel different this time?

Which position made turning your head feel easier?

The shoulders are very much influenced by all the muscles which support them. Some of these muscles attach around the neck and the bony parts which make up the shoulder joints all form a direct link up to the joints of the neck.

The shoulders are very mobile joints, their mobility enhanced by the triangular shaped bones – the scapulae or shoulder blades which assist the shoulder joint to enable the hands to perform all its many wonderful functions, such as reaching for a tin of beans from the top shelf or throwing a ball for your dog to chase.

When you hunch forward – what happens to the shoulder blades?

They normally move forward and apart from each other.

If you are often in a hunched position, as with people who sit at a desk all day, the supporting muscles of the shoulders weaken and tension builds up - often around the muscles which have attachments to the neck.


If you have neck pain and your shoulders are stressed from being hunched forward this will probably effect how your neck feels and performs. This works both ways. If your head and neck are stooped over a computer all day – the shoulders will follow by stooping forward.

If you suffer from neck pain with poor function in the shoulders, treatment or exercise for the neck only, will unlikely give you long term relief. You will need to retrieve normal behaviour in the shoulders to give relief to the neck in the long term.

How are you sitting now?


Note: There might be other causes of neck and shoulder pain and you should always contact a professional first to qualify this.For further advice contact your GP or lizzie@parkclinicfalmouth.com

Life re-evaluation

Last weekend after an emotional phone call from my fiance's stepmother who told Jeff that his father was lying in hospital unconscious after a massive heart attack, he was on a plane over to Cyprus to be with him.

Many of us have received dreaded news about loved ones dying or becoming extremely ill; expected or unexpected, it’s one of the worst moments in anyone’s life.

We often forget, blinded in our (supposed) privileged western way of life that death can be just a breath away. Some occupations such as in hospice care deal with death regularly. As an osteopath I rarely treat patients in terminal care, but I have been a recipient of heartbreaking news concerning family members and patients.

Death it seems, can partly be a positive experience. Vulnerability of your own life which often follows the loss of a loved one, can initiate a life re-evaluation.

Once the waterfall of tears have turned into a trickle and the desperate feeling of grief has lifted. Lying underneath though raw and uncomfortable initially, exposes a desire to change. Some people repel, revisit or begin to walk a religious or spiritual path and some make a positive health change like giving up smoking. Whatever the transformation it affirms the consistent cycle of our lives and our power to make positive alterations.

Thankfully Jeff’s dad is recovering.

Help your back pain by breathing better

Breathing efficiently is so important. I often see patients who have what is termed a ‘reverse breathing pattern’. In reverse breathing the belly moves in when you breathe in and out when you breathe out. They are often women who tend to draw in their stomachs to appear thinner, or patients suffering from back pain, who have been wrongly advised to constantly contract their stomach muscle's to help support and stabilise their backs.

The diaphragm is a large parachute shaped muscle which attaches to the lower ribs and also to the lumbar spine. The abdominal muscles cover the diaphragm and also have attachments to the ribs. If you hold your abdomen muscles in , you are preventing the diaphragm to contract fully and to move freely against the lumbar spine, which increases tension in the lower back muscles and increases pain.

The abdominal muscles collectively help to create a strong but mobile corset which helps to prevent back injuries. But you do not need to perform hundreds of sit ups to tone them; you simply need to breathe effectively.

As you breathe in, the diaphragm descends during inhalation and this pressure causes the abdomen to billow outwards. This accordion type effect of the diaphragm and the ribs synchronizes with the abdominal muscles causing the belly to expand on the inhalation and retract on the inhalation. In this way the muscles are working well together and not opposing each others function.

Correct breathing helps decrease back pain by reducing tension in the lower back muscles, increasing fluid absorption in the discs and helps to mobilise the lumbar spine. The end result – a continuous back massage instigated by the breath.

To get further advice and for some exercises on how to breathe better - you can follow this link or alternatively contact lizzie@parkclinicfalmouth.com

Osteo or Rheumatoid Arthritis?

I often get asked in clinic – what is the difference between osteoarthritis and rheumatoid arthritis?

Arthritis is the term used to indicate joint inflammation which can be caused in different ways but usually results in pain, particularly when you move and swelling, redness and stiffness in the affected joints.

Osteoarthritis (OA) and Rheumatoid Arthritis (RA) are the most common types of arthritis.
RA is believed to be the end result of the body’s own immune system causing joint destruction, much like one of your best friends suddenly attacking your joints with a small pick and hammer.
The membranes which encircle and protect the joint become inflamed and secrete fluid into the joint. Later the joint membrane thickens which causes the joint to become immobile, which leads to added pain and stiffness.

Osteoarthritis is a physical response to the protective, bouncy type cartilage wearing thin - which can occur with age or after trauma. As the cartilage is worn away and the bone underneath becomes exposed it thickens. This also occurs around the edges of the joint – this forms projecting bony spurs called osteopyhtes which can obstruct structures such as arteries and nerves causing symptoms such as dizziness, tingling and loss of vision.

Its useful to know that Rheumatoid arthritis generally affects several joints, more often the hands, wrists, elbows, knees and feet, where as Osteoarthritis generally originates from one joint, such as at the hip, knee and spinal joints. Joints most vulnerable to weight bearing forces.

Unfortunately with RA, medical experts are not entirely sure how RA is caused (though the auto immune response is the most familiar) and so conjuring up an effective treatment plan gets pretty difficult. Much like a witch trying to make a spell without the ingredients in her cauldron. This means that most treatment for RA can at best relieve symptoms and slow down its development.

There are numerous drugs available, some successful, many not, which your GP might prescribe which aim to reduce the damage to the joint such as minimising inflammation and reduce thickening of the membrane.

If you have OA, it commonly responds better to treatment because we know its cause. Some treatments endeavor to be more preventative against the wearing down effect of the disease , by encouraging appropriate exercise or using a hands on type approach which helps to maintain good joint movement and encourages support to the most vulnerable joints. By strengthening the muscles which support the joint, you provide helpless joints such as the knee and in the spine with a muscular scaffold.
This can reduce the degenerative change in the joint, a change which increases when the muscles are weak - exposing vulnerable joints.

RA and OA can both respond well to Osteopathy and Physiotherapy, but generally with RA you should only have hands on treatment when the disease is resting i.e. not when the joints are swollen, red and angry – a practitioner can advise you on this.

The first important step for any treatment, is to make sure you have a correct diagnosis to discover which type of arthritis you have.

Try not to suffer in silence, if you are unsure of what type of arthritis you might, or might not have or you are not sure about the different types of treatment available, speak to your GP or alternatively you can contact me at lizzie@parkclinicfalmouth.com

Obesity

Another government study conducted recently, has again confirmed the growing problem of under activity and obesity in children. The Change4life campaign discovered that 72% of children do not participate in the hour of daily activity as recommended by the government. The importance of regular exercise is a significant contribution to the increasing numbers of children diagnosed as obese.

This problem is not only isolated in children - 25% of adults in the UK are obese according to research recently published in The Lancet, which is directly related to the rise in heart disease, stroke and cancer.

It has always astonished me how activity has become such an irregularity in many of my patient’s lives – both children and adults. The ability to run, walk and play is as inherent and vital as to talk and to think. Just 30 minutes of activity or exercise has become a seemingly impossible feat for so many people. It’s a chore for a many, not a desire. Yet without engaging regularly in our physicality we are suppressing our vitality and ultimately our ability to be well.

The fatty layers which develop under the skin grow as a direct result of the body compensating for suppression of energy, due to inactivity. The laying down of fat is not only isolated to the outer shell of subcutaneous fat – it also is deposited inside the body such as around the arteries of the heart and central nervous system, which contributes to the increased risk of stroke and heart attacks.

When I was working in an osteopathic clinic in London, I was astonished with the number of overweight children we treated in clinic with back pain and knee pain – a direct consequence of these children being obese. The pressure their tissues were under, straining to support their developing bodies was sad to witness.

There is no easy way to inform a patient that with all the osteopathic treatment in the world, unless the parent of the overweight child or the overweight adult takes responsibility and engages in some form of regular exercise, their complaints would probably be non-responsive in the long term, to any type of physical treatment.

Our physicality is a gift. It is an expression of our health. We talk, read, sing and laugh to express our mentality on a daily basis. To walk or run or play in whatever form, be it through specific exercise or just moving freely around in the park or garden daily connects us to our living and vital form.

If you are a parent of a child who is overweight or you might be overweight yourself. It is never too late to do something positive to prevent so many conditions connected to obesity. There are plenty of decent weight management programs which your GP can advise you on. I strongly believe that it is not about aesthetic appeal, it is about living, and being able to live well which everyone deserves the right to be able to accomplish.

Move Better, Live Better

An Osteopaths Guide to keeping physically well

The pain often starts mildly –a stiff neck on waking, or a back ache after sitting at a desk all day. Most of us at some point have suffered this type of discomfort. If ignored – these types of symptoms might resolve themselves, or they might cascade into symptoms where you become one of the millions unable to work. Yet many of these simple conditions can be prevented and controlled if you take a modest responsibility for your physical well-being
Being physically healthy does require commitment, but often small and consistent changes can have a profound effect.

O is for Occupational Health
Working is good for your health - if conducted appropriately. We are inherently dynamic creatures, our development derived from running and hunting the vast savannahs of Africa.
Modern life could not be more different - particularly noticeable in the way in which we work. How we sit at work, how long we sit for, how we lift and how we stand – all contribute to ‘occupational health’.
It is both yours and your employer’s responsibility to ensure that your work environment is safe, and healthy to work in. Desk height, computer station layout, lifting technique training, and any other factors directly influencing your occupation should support your physical well-being. If you think they are not, contact your personal department for support, be persistent and make sure that you have assessments conducted by an appropriate person if necessary. Don’t suffer in silence.

S is for Sleeping
‘He who sleeps well lives well’ - my nana often told me. Poor sleep patterns and positions can contribute to physical sickness. Night-time is when your body repairs, rejuvenates and rests. Remove decent rest from your body clock regularly and your physical health will suffer.
Getting to bed before 11pm most nights without a million distractions in your head will help you get a proper night’s sleep.
Caffeine should be avoided six hours prior to bed, and alcohol consumption be kept to a minimum of one or two glasses. Your bedroom should be your personal space for rest and relaxation, not a space to keep you mentally stimulated. Try not to sit up in bed doing work, watching TV or even making phone calls.
Sleeping on your front with your head rotated isn’t recommended. If you do suffer from back pain, try sleeping on your side or your back, with a pillow under or between your knees.

T is for Tailor
Tailor your life to your needs, not those of others. So often we are pushed and pulled about by other people, gratifying their requirements whilst ignoring our own. I believe that physical health is strongly influenced by living our life, the way we see fit. Your health is paramount, and saying no to a best friend begging you for a night out on the town, or no to your boss overloading you with work, or saying no to a ‘favour’ from a family member – is not selfish, its good for you.
Try giving yourself 5 to 10 minutes a day of ‘head space’ time. This might consist of a short breathing meditation or listening to some chilled out music. Whatever suits you - use the time to clear your mind of pressure and mental chatter so you can make decisions based on how you feel, not based upon other peoples demands.

E is for Exercise
Our energetic physical body - requires regular dynamic movement, whatever your age. Watch the diverse range of movement a toddler uses whilst playing, or a professional ballet dancer. The key to good physical health is to maintain vibrancy in our movement and you don’t have to be three years old, or a dancer to achieve this.
So many conditions I see in clinic are influenced by the loss of mobility in our joints. Stand in front of the mirror and move every joint in your body, in every possible direction the joint allows.

Start from the tip of your finger, working through all the small joints in the hand – through to the trunk and head, down to the tips of the joints in your toes. How often do you use or encourage all these movements in your daily life?
Exercise is not about trying to get super-fit, or super-thin – more of a means to maintain your inherent, lively motion. Sedentary jobs particularly, discourages energetic motion, so use some of your free time to engage in more vibrant movement – whether it be through dance, yoga, or swimming – or by simply going through all the motions in front of your mirror three times a week at home.

O is for Omega
Osteopathy promotes a comprehensive approach to maintain physical wellness. Often what you eat can affect how your body functions and repairs itself. Omega fats are essential fatty acids because the body cannot make them. They have to be supplied in the food we eat. They contain properties which help control inflammation and pain in our joints, and help maintain the integrity of all our tissues, including the muscles and skin. Omega fats are essential to help prevent the development of conditions such as arthritis, and help repair irritated or damaged tissue.
Getting the right balance of omega 3 and omega 6 is important, because of their closely related structure. Too much omega 6 - i.e. from food oils such as palm, soybean, rapeseed and sunflower can affect the absorption of the more often deficient omega 3 – found in cold water fish. Omega 6 is found in eggs’, grains, nuts, seeds, and poultry so it is likely most people are getting enough in their diet. Eating two portions of cold water fish a week and including a small handful of mixed seeds daily in your diet, provides a substantial balance of both omega 3 and 6 for most people.

P is for Posture
The word posture itself can make you sit upright. It’s a stern word, and one which might ignite a fathom of memories of being told to sit up by teachers and parents when you were young.
Posture is not about rigidly holding your spine - it is the relative position of the body in response to what you are doing. Posture is never static, it is vibrant and adjustable. It does not require a stern attitude, it requires an adaptive one – one which keeps in mind the environment which we live in – be it work, home or play. Sit, move or stand incorrectly and your body will probably inform you via aches and pains.
Regular exercise as discussed earlier improves posture, and specific therapies such as The Alexander Technique and Rolfing can help instil a more vibrant, adaptive and healthy posture.

A is for Anxiety –
Osteopathy understands that our mental health has a profound effect on our physical one. Think of a time when you felt sad, depressed or anxious and try and remember how you felt physically. Almost every patient I see has suffered some level of anxiety at some point in their lives. Anxiety affects your body in a numerous ways – pain, muscle tightness, headaches, restlessness or tiredness – and to deal with any symptoms physically it is important to mirror these changes mentally – and vice versa.
Don’t allow anxiety to rule you life, get some help before it affects your physical being. A bit of stress occasionally can ignite you into positive action, but excessive anxiety can be detrimental. Speak to your doctor or a health professional, or maybe offload some of your worries to a good friend.

T is for Thirst
Just as eating well is important for keeping well, Osteopaths understand that the body also needs to be kept hydrated. It is composed of between 55-80% water; this level needs to be maintained on a constant basis. A fractional depletion of your water storage and your health begins to suffer. In the long term, dehydration of bodily tissues slows down the processes which determine our health, and contributes to physical illness. Tiredness, tingling sensations, stiff joints, and weak muscles are among the symptoms of dehydration. Eating a diet rich in vegetables and fruit, limiting alcohol and caffeine, and drinking 8 glasses of pure water a day is the universal recommendation.


H is for Help
Whether it is from an osteopath, chiropractor, physiotherapist, acupuncturist or Alexander Technique therapist – professional help is available to help you improve your physical well-being. Which type of therapy is best for you is generally a personal choice. Most practioners would be happy to discuss any queries you might have before you commit to any form of treatment. Get recommendations from friends and family or contact the relevant professional body for registered therapists in your area, who also provide detailed information on each of their designated treatments.

Do you have your health on your side?

Late teens to early twenties is roughly the time when most people become aware of the impact our life has upon our well being. Unless you have been unfortunate and contracted a serious illness in your youth, most of us spend our childhood and some into adulthood with a confident 'live forever' attitude to life, seemingly unaware that one day both our mental and physical vitality will cease to exist.

It can be a scary time, the moment you realise that the amazing experience of life will come to an end. We all dream of slipping away into an eternal peaceful slumber at a grand old age, leaving behind a life blessed with good health and good living. Unfortunately for most this is not the case. Heart disease, cancer, obesity, diabetes and strokes are the modern predators of our health.

These diseases are affected by the way we live, they are not entirely based upon the lottery of genetics.
For thousands of years, medicine has been a huge influence upon the future of our existence. Yet modern medicine has created and is continuing to do so through techniques such as genetic engineering and pharmaceutical advances to develop a higher power to the most intelligent of any medicine, which is our selves.

Government bodies implement weak strategies to encourage people to live well, yet spend a large majority of their funds on magic bullet type drug development or more recently genetic manipulation.

I believe that becoming health conscious is vital to ones life, not just because it can help prevent illness. It permits you to push the boundaries of your whole life and initiate a different outlook to the way you live.

Taking responsibility for your own health is the key to remaining well. You make a choice to be well or you make a choice to be sick - there is no middle ground.

In making the choice to be well - is sometimes not easy, like exercising or giving up smoking. But they all begin with a firm decision which only you can make. No government project, support or family encouragement can help unless this choice has been made, which is never too late to make.