Author Archives: Rita

The Multifaceted Functions of the Skin and Its Relevance in Osteopathy

The skin, the largest organ of the human body, serves as an incredible protective barrier with a wide array of vital functions. Its role goes far beyond aesthetics, as it plays a significant role in maintaining homeostasis and overall health.

 

Here, we will explore the functions of the skin and its relevance in osteopathy.

 

1. Protection

One of the primary functions of the skin is to shield the body from external threats, including physical, chemical, and microbial agents. 

 

The epidermis, the outermost layer of the skin, acts as a waterproof barrier, preventing excessive water loss and blocking harmful substances from entering the body. Additionally, the skin’s acidic pH inhibits the growth of harmful bacteria and fungi, further protecting against infections.

 

2. Temperature Regulation

The skin assists in maintaining a constant body temperature through thermoregulation. When the body overheats, the skin dilates blood vessels, allowing more blood to flow to the skin’s surface and facilitating heat dissipation through sweating. 

 

Conversely, in cold conditions, blood vessels constrict to minimize heat loss, and hair on the skin stands erect to trap heat.

 

3. Sensation

The skin is rich in nerve endings, making it a vital sensory organ. It allows us to perceive various sensations such as touch, pressure, temperature, and pain. 

 

These sensations help us interact with our environment, avoiding potential dangers, and experiencing the world around us.

 

4. Synthesis of Vitamin D

The skin plays a crucial role in the production of vitamin D, an essential nutrient for bone health. When exposed to sunlight, the skin synthesizes vitamin D from cholesterol. Adequate levels of vitamin D are essential for calcium absorption and maintaining strong bones and teeth.

 

5. Immune Defense

The skin is a part of the body’s immune system, acting as the first line of defense against infections. Specialized immune cells within the skin, such as Langerhans cells, detect and neutralize foreign invaders, preventing them from causing harm.

 

  1. Excretion

Through sweat, the skin eliminates waste products, such as urea and ammonia, from the body. This process aids in maintaining a healthy balance of electrolytes and fluid levels.

 

  1. Blood Reservoir

The skin’s vascular network, particularly in the dermis, can hold a considerable volume of blood. During times of physical exertion or injury, blood is redistributed from the skin to essential organs and muscles, helping to maintain blood pressure and overall circulation.

 

The relevance of the skin in osteopathy

 

Osteopathy is a holistic approach to healthcare that focuses on the musculoskeletal system’s interconnections with other body systems, including the skin. 

 

Osteopathic practitioners recognize that the skin’s health and function can impact the body’s overall well-being and vice versa. Here are some ways in which osteopathy acknowledges the significance of the skin:

 

1. Integration of Soft Tissues

Osteopathic techniques involve gentle manipulation of soft tissues, including the skin, to improve blood flow and lymphatic drainage. This can aid in tissue healing, reduce inflammation, and promote overall tissue health.

 

2. Visceral Manipulation

The skin overlying internal organs can provide valuable information to osteopaths during visceral manipulation. Changes in skin texture, temperature, or sensitivity can indicate potential issues within the underlying organs.

 

3. Pain Management

Osteopathic treatments may address musculoskeletal pain and its referral patterns, which can manifest as skin sensitivity or discomfort. By targeting the underlying musculoskeletal imbalances, osteopaths aim to alleviate associated skin-related symptoms.

 

4. Circulatory Enhancement

Osteopathic techniques that promote vascular health, such as myofascial release, can indirectly benefit the skin by improving circulation and nutrient delivery to the skin’s cells.

 

5. Stress Reduction

Osteopathy emphasizes the body’s innate ability to heal itself. By reducing physical tension and stress in the musculoskeletal system, osteopathic treatments may positively impact skin conditions exacerbated by stress, such as eczema or psoriasis.

 

Final Thoughts

 

The skin’s multifunctional role is crucial for maintaining overall health and well-being. From protection against external threats to aiding in temperature regulation and vitamin D synthesis, the skin is truly remarkable. 

 

In osteopathy, the skin’s health and function are considered important factors in understanding and treating various conditions. By incorporating skin assessment and gentle manipulation in their treatments, osteopathic practitioners can provide comprehensive care and support the body’s natural healing processes.

 

Remember, if you have any specific skin concerns or medical conditions, always consult with a qualified healthcare professional, such as an osteopath or dermatologist, for personalized advice and treatment.

Common Conditions Treated by Osteopaths: A Comprehensive Approach

Osteopathy is a holistic approach to healthcare that focuses on the relationship between the body’s structure and its function. Osteopaths are trained healthcare professionals who use manual techniques to diagnose, treat, and prevent a wide range of conditions. 

 

Here, we will explore some of the common conditions that osteopaths often encounter and how they approach each condition. We will also discuss potential post-treatment exercises that osteopaths may recommend for optimal recovery.

 

1. Lower Back Pain

 

Lower back pain is one of the most prevalent musculoskeletal conditions seen by osteopaths. Osteopaths approach this condition by conducting a thorough assessment to identify the underlying causes. 

 

This may involve evaluating the spine, pelvis, and surrounding muscles and tissues. Treatment techniques may include soft tissue manipulation, joint mobilization, and spinal adjustments to restore balance and alleviate pain. 

 

Osteopaths may also recommend specific exercises to improve core stability and flexibility, such as pelvic tilts, bridges, and gentle stretching routines.

 

2. Neck Pain and Headaches

 

Neck pain and headaches often arise from poor posture, muscle tension, or joint dysfunction. Osteopaths address these conditions by employing techniques like gentle stretching, joint mobilization, and muscle release techniques to reduce pain and restore normal function. 

 

They may also provide advice on ergonomics and posture correction. Post-treatment exercises may involve neck and shoulder stretches, strengthening exercises for the upper back and neck muscles, and relaxation techniques such as deep breathing exercises.

 

3. Sports Injuries

 

Osteopaths frequently treat athletes with various sports-related injuries, such as sprains, strains, and overuse injuries. Their approach involves a combination of hands-on techniques, such as soft tissue manipulation, joint mobilization, and muscle energy techniques, to restore joint mobility and improve tissue healing. 

Additionally, osteopaths may recommend specific exercises to strengthen weakened muscles, improve flexibility, and enhance overall performance. These exercises may include sport-specific training, balance exercises, and proprioceptive training.

 

4. Joint Conditions (Arthritis)

 

Osteoarthritis and other joint conditions can significantly impact a person’s quality of life. Osteopaths employ a multidimensional approach to manage joint conditions, including gentle joint mobilization, soft tissue techniques, and advice on lifestyle modifications. 

 

Osteopaths may also recommend exercises that focus on improving joint stability, range of motion, and muscle strength. Low-impact activities like swimming, cycling, and tai chi are often recommended to reduce joint stress while maintaining overall fitness.

 

5. Pregnancy-Related Discomfort

 

Pregnancy can bring about various musculoskeletal issues such as back pain, pelvic girdle pain, and postural imbalances. Osteopaths provide specialized care for pregnant individuals, employing gentle techniques to relieve pain and discomfort. 

 

Treatment may involve pelvic and spinal adjustments, myofascial release, and exercises to improve core strength and stability. Osteopaths may also offer advice on posture, ergonomics, and safe movements during pregnancy.

 

Final Thoughts

 

Osteopaths are skilled healthcare professionals who utilize manual techniques and a holistic approach to diagnose, treat, and prevent a wide range of conditions. 

 

By focusing on the interplay between the body’s structure and function, osteopaths aim to restore balance, alleviate pain, and enhance overall well-being. The post-treatment exercises recommended by osteopaths play a crucial role in improving strength, flexibility, and functional capacity, facilitating a patient’s recovery and long-term health.

 

Please note that the information provided in this article is for educational purposes only and should not replace professional medical advice. If you are experiencing any health issues, it is recommended to consult with a qualified osteopath or healthcare provider for an accurate diagnosis and personalized treatment plan.

The Osteopath’s Approach to Back Pain: Symptoms, Treatment, and Targeted Body Areas

Back pain is a prevalent musculoskeletal condition that affects millions of individuals worldwide. Osteopaths offer a holistic approach to diagnosing and treating back pain. 

 

Here we aim to provide an in-depth understanding of how osteopaths approach back pain, including the symptoms they look for and the targeted areas of the body involved in potential treatment.

 

Symptoms of Back Pain

 

Back pain can manifest in various ways, ranging from acute to chronic, and can be accompanied by several symptoms. When evaluating a patient, osteopaths pay attention to the following symptoms:

 

1. Pain intensity, location, and radiation

Assessing the severity and exact location of pain, along with any radiation to other areas, helps osteopaths identify potential underlying causes.

 

2. Range of motion

Restrictions in spinal movement, such as limited flexion or extension, may indicate joint dysfunction or muscle tension.

 

3. Muscle weakness or imbalance

Assessing muscle strength and imbalances helps osteopaths identify contributing factors to back pain and design tailored treatment plans.

 

4. Sensory disturbances

Osteopaths evaluate for any numbness, tingling, or altered sensation, as these may suggest nerve involvement or compression.

 

Approach to Treatment

 

Osteopathic treatment for back pain follows a patient-centered and evidence-based approach. The treatment typically encompasses the following principles:

 

1. Osteopathic Assessment

Osteopaths conduct a thorough assessment, which may include medical history, physical examination, and diagnostic imaging when necessary, to identify the root cause and rule out serious underlying conditions.

 

2. Manual Therapy Techniques

Osteopaths utilize various manual techniques to address the specific dysfunctions contributing to back pain. 

 

These may include:

  1. Soft tissue manipulation: This technique aims to relieve muscle tension, reduce adhesions, and improve blood flow to the affected area.

 

  1. Joint mobilization: Gentle rhythmic movements restore joint mobility, reduce pain, and enhance joint function.

 

  1. Spinal manipulation: Also known as spinal adjustments, this technique involves applying controlled forces to the spine to improve joint mobility and reduce pain.

 

3. Exercise Prescription

Osteopaths may prescribe specific exercises to improve strength, flexibility, and posture, targeting the muscles and structures supporting the spine.

 

4. Patient Education

Osteopaths play a crucial role in educating patients about their condition, promoting self-care strategies, and empowering them to actively participate in their recovery. This may include advice on ergonomics, postural awareness, and lifestyle modifications.

 

Targeted Areas for Treatment

 

Osteopaths focus on various regions of the body to address back pain comprehensively. The key areas of interest include:

 

1. Spine

The spinal column, comprising vertebrae, discs, and facet joints, is a primary target for osteopathic treatment. Manipulative techniques aim to improve joint mobility, relieve nerve impingement, and restore spinal alignment.

 

2. Muscles and Fascia

Osteopaths address muscular imbalances, tension, and trigger points using soft tissue techniques. These interventions help release tension, enhance blood flow, and promote muscle relaxation.

 

3. Pelvis and Hips

Dysfunction in the pelvis and hips can contribute to back pain. Osteopaths assess pelvic alignment, muscle imbalances, and joint mobility to determine if these regions are contributing to the pain. Targeted techniques aim to restore balance and proper function.

 

4. Abdomen and Viscera

Osteopaths recognize the interconnectivity of the body systems and consider the influence of abdominal organs on back pain. They assess the health and

 

A Journey Through the History and Evolution of Osteopathy

Osteopathy, a holistic approach to healthcare, has a rich and fascinating history that dates back to the late 19th century. Here we explore the origins of osteopathy, its development, and the influential figures who shaped its evolution into the respected medical discipline it is today.

 

Origins of Osteopathy

 

Osteopathy was founded by Andrew Taylor Still, an American physician, in the late 1870s. Dr. Still was dissatisfied with the prevailing medical practices of his time, which heavily relied on invasive procedures and excessive use of medications. 

 

He believed that the body possessed an inherent ability to heal itself, given the right conditions. Driven by this conviction, he formulated the principles of osteopathy, which emphasized the relationship between the musculoskeletal system and overall health.

 

Early Development and Principles

 

Dr. Still’s groundbreaking work led to the establishment of the first college of osteopathy in Kirksville, Missouri, in 1892. 

 

Osteopathy was founded on four key principles: 

  • the body is a unit 
  • the body possesses self-regulatory mechanisms
  • structure and function are interrelated
  • rational treatment is based on these principles

 

These principles formed the foundation for osteopathic philosophy and continue to guide the practice of modern-day osteopaths.

 

Expansion and Influence

 

The early years of osteopathy saw the rise of several prominent figures who furthered its development. William Smith, Dr. Still’s student and colleague, played a pivotal role in spreading osteopathy internationally. 

 

He established the British School of Osteopathy in London in 1917, contributing to the global recognition and acceptance of osteopathy as a legitimate healthcare profession.

 

Another influential figure was John Martin Littlejohn, who established the American School of Osteopathy in Chicago in 1898. Littlejohn focused on the importance of osteopathic principles in the treatment of diseases and helped solidify osteopathy’s place within the medical community. His contributions to osteopathic education and research remain significant to this day.

 

Evolution of Osteopathy

 

Over time, osteopathy expanded its scope to include not only the musculoskeletal system but also the treatment of various systemic diseases. 

 

Osteopathic physicians began to incorporate conventional medical practices into their treatment approaches, ensuring a comprehensive and holistic approach to patient care. Today, osteopathy has become an integrated part of healthcare systems worldwide, with osteopathic physicians practicing in a wide range of medical specialties.

 

In recent decades, osteopathy has gained recognition and legitimacy in many countries, resulting in increased regulation and standardization of educational requirements for osteopathic practitioners. 

 

Osteopathic medical schools have emerged, offering rigorous training programs that combine the principles of osteopathy with a thorough understanding of conventional medicine.

 

The history of osteopathy is one of innovation, perseverance, and a steadfast commitment to holistic patient care. Founded by Andrew Taylor Still, the discipline has evolved significantly over the years, embracing advancements in medical knowledge and integrating them into its principles and practices. 

 

From its humble beginnings in Kirksville, Missouri, osteopathy has grown into a respected medical profession, offering patients an alternative approach to health and well-being that considers the body as a unified system. 

 

The contributions of early osteopaths such as Still, Smith, and Littlejohn have paved the way for the continued growth and success of osteopathy, ensuring its relevance in modern healthcare.

Hip Bursitis: What is it and can an osteopath help

Hip bursitis, also known as gluteal tendinopathy or trochanteric bursitis, is a condition characterized by pain on the outside of the hip, specifically in the region where the hip bone (trochanter) and the gluteal muscles attach. 

 

The condition is defined by inflammation and pain in the bursa of the hip joint. The bursa is a fluid-filled sac that acts as a cushion between bone and soft tissue. It is a common cause of hip pain in adults and is more common in women than in men.

 

In the hip joint, there are two bursae: the trochanteric bursa and the iliopsoas bursa. Trochanteric bursitis, also known as greater trochanteric pain syndrome, is the most common form of hip bursitis.

 

The main muscles involved in hip bursitis include the gluteus medius, maximus, and minimus, which are located on the side of the hip, and the tensor fasciae latae, which is a small muscle that connects to the iliotibial band. 

The gluteus maximus is the largest muscle in the buttocks and is responsible for extending the hip. The gluteus medius and minimus are smaller muscles that are located on the side of the hip and are responsible for abduction and stabilization of the hip joint.

 

These muscles work together to stabilize the hip joint during walking and other movements. When these muscles are overused or injured, it can lead to inflammation and irritation of the bursa, causing pain and discomfort.

 

There are a number of tendons involved in hip bursitis, including the gluteus maximus tendon, gluteus medius tendon, and iliotibial (IT) band. The gluteus maximus and medius tendons attach to the hip bone and can become inflamed and painful with overuse or injury as can the IT band. 

 

There are several possible causes of hip bursitis, including overuse or repetitive motions, such as running or biking, direct trauma to the hip, tight hip muscles, and poor biomechanics during movement.

Other contributing factors may include arthritis, previous hip surgery, muscle weakness, imbalances and obesity.

Treatment for hip bursitis typically involves a combination of rest, ice, and anti-inflammatory medications to reduce pain and inflammation. 

 

Exercises that focus on strengthening the gluteal muscles and improving hip mechanics can be helpful in reducing pain and improving function. Stretching and foam rolling can also be useful in reducing muscle tightness and improving flexibility. 

 

Osteopathic treatment can be beneficial in the management of hip bursitis. An osteopath can help by performing manual therapies to release muscle tension and improve joint mobility.

 

They can perform a thorough evaluation to identify any underlying biomechanical issues and provide hands-on treatment to address any restrictions or imbalances. This may include soft tissue techniques, joint mobilization, and manipulation to improve joint range of motion and reduce pain.

 

Some exercises that may be helpful in managing hip bursitis include hip abductor and external rotator strengthening exercises, as well as stretching exercises for the hip flexors and iliotibial band. 

 

It is important to work with a physical therapist or healthcare provider to develop a personalized exercise plan that takes into account any underlying conditions or injuries.

 

One type of exercise that is often found to be helpful is isometric exercise. Isometric exercises are a type of strength training exercise where the muscle contracts without changing length. 

 

These exercises can be particularly helpful for individuals with hip bursitis or gluteal tendinopathy because they can strengthen the muscles without causing additional irritation to the inflamed bursa or tendons.

 

A few examples of isometric exercises include:

 

Side-lying hip abduction hold

Lie on your side with your bottom leg bent and your top leg straight. Lift your top leg up towards the ceiling as high as you can, then hold for 30-60 seconds before lowering it back down. Repeat for 3-5 holds on each side.

 

Wall sit

Stand with your back against a wall and your feet shoulder-width apart. Slowly slide down the wall until your thighs are parallel to the ground, then hold for 30-60 seconds before standing back up. Repeat for 3-5 holds.

 

Glute bridge hold

Lie on your back with your knees bent and feet flat on the floor. Lift your hips up towards the ceiling as high as you can, then hold for 30-60 seconds before lowering back down. Repeat for 3-5 holds.

 

These exercises should be performed with the guidance of a healthcare professional, such as a physical therapist or personal trainer, to ensure proper form and technique. They can be used in conjunction with other exercises and treatments.

 

If you suspect you are suffering from hip bursitis, you should first visit your doctor to get a diagnosis and come up with a treatment plan which can include medication, rest, physical therapy and regular sessions with an osteopath.

 

10 Exercises For Building Core Strength

In a previous post we talked about why core strength was so important to your overall health. Building this strength requires consistent exercise that activates the muscles of your entire core, not just the abs.

Luckily, there are plenty of exercises that you can do from home with just a roll up exercise matt.

Here are ten that you can try.

 

Plank

 

The plank is a classic core exercise that targets the entire abdominal region, as well as the lower back, hips, and shoulders.

To perform a plank, start in a push-up position with your hands directly under your shoulders and your body straight from head to heels. Hold this position for as long as you can, aiming for at least 30 seconds to start and working up to a minute or more as you get stronger.

 

Russian Twist

 

The Russian Twist is a great exercise for targeting the obliques, or the muscles on the sides of your waist. To perform a Russian Twist, sit on the floor with your knees bent and your feet flat on the ground.

Lean back slightly, keeping your back straight, and lift your feet off the ground. Hold a weight or medicine ball in your hands and rotate your torso to one side, tapping the weight on the ground next to your hip. Return to center and repeat on the other side. Aim for 10-15 reps on each side.

 

Bicycle Crunch

 

The Bicycle Crunch is a challenging exercise that targets the entire abdominal region, as well as the obliques. To perform a Bicycle Crunch, lie on your back with your hands behind your head and your knees bent.

Lift your shoulders off the ground and bring your left elbow towards your right knee as you extend your left leg out straight.

Return to center and repeat on the other side, bringing your right elbow towards your left knee as you extend your right leg out straight. Aim for 10-15 reps on each side.

 

Dead Bug

 

The Dead Bug is a great exercise for building core stability and strength, as well as improving posture. To perform a Dead Bug, lie on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle.

Slowly lower your right arm and left leg towards the ground, keeping your back pressed into the floor. Return to center and repeat on the other side. Aim for 10-15 reps on each side.

 

Plank with Alternating Arm and Leg Lift

 

This exercise is a challenging variation of the plank that targets the entire core, as well as the glutes and shoulders.

To perform a Plank with Alternating Arm and Leg Lift, start in a plank position with your hands directly under your shoulders and your body straight from head to heels.

Lift your right arm and left leg off the ground, holding for a few seconds before returning to center. Repeat on the other side. Aim for 10-15 reps on each side.

 

The Hundred

 

The Hundred is a classic Pilates exercise that targets the entire core. To perform this exercise, lie on your back with your legs lifted to a tabletop position and your arms straight by your sides.

Lift your head, neck, and shoulders off the mat and pump your arms up and down while inhaling for five counts and exhaling for five counts. Repeat this for 10 cycles, or 100 pumps. This exercise strengthens the abdominals, obliques, and hip flexors.

 

Criss-Cross

 

The Criss-Cross is another effective Pilates exercise that targets the obliques and rectus abdominis. Begin by lying on your back with your knees bent and your hands behind your head.

Lift your head, neck, and shoulders off the mat and bring your right elbow to your left knee while extending your right leg straight out.

Repeat on the other side by bringing your left elbow to your right knee and extending your left leg straight out. Continue alternating sides for 10-15 reps. This exercise strengthens the obliques and rectus abdominis.

 

Teaser

 

The Teaser is an advanced Pilates exercise that targets the entire core, including the deep transverse abdominis muscles. Begin by lying on your back with your arms and legs extended towards the ceiling.

Inhale and lift your head, neck, and shoulders off the mat as you simultaneously lift your arms and legs to a 45-degree angle.

Exhale and roll up into a seated position, balancing on your sit bones. Inhale and roll back down to the starting position, one vertebra at a time. Repeat for 5-10 reps. This exercise strengthens the entire core, including the deep transverse abdominis muscles.

 

Side Plank

 

The Side Plank is an excellent exercise for strengthening the obliques and transverse abdominis muscles. Begin by lying on your side with your elbow directly under your shoulder and your legs stacked on top of each other.

Lift your hips off the mat, creating a straight line from your head to your feet. Hold for 30-60 seconds and then switch sides. Repeat for 3-5 reps. This exercise strengthens the obliques and transverse abdominis muscles.

Rolling Like a Ball

 

Rolling Like a Ball is a classic Pilates exercise that targets the entire core, including the deep transverse abdominis muscles. Begin by sitting on your mat with your knees bent and your feet flat on the ground.

Reach your arms around your legs and hold onto your ankles. Inhale and roll back onto your shoulder blades, lifting your feet off the mat.

EExhale and roll back up to a seated position, balancing on your sit bones. Repeat for 5-10 reps. This exercise strengthens the entire core, including the deep transverse abdominis muscles.

 

For more information on how you can incorporate strength building exercises and osteopathic techniques into your Pilates practice click here.

Why Core Muscles Are So Important

You’ve probably heard about the importance of core muscles and doing exercises to develop them. In this way Pilates is an excellent option.

 

So why is the core so important to our overall health?

 

Core muscles play a crucial role in maintaining our overall health and physical ability. They are a group of muscles located in the abdomen, lower back, and pelvis that work together to provide stability and support for the spine and pelvis.

 

Here are some reasons why core muscles are important:

 

Better posture

A strong core can help you maintain good posture and alignment, which can reduce strain on your back, neck, and shoulders.

 

Improved balance and stability 

The core muscles are responsible for keeping your body stable and balanced. A strong core can help prevent falls and injuries, especially as you age.

 

Enhanced athletic performance

The core muscles are involved in nearly every movement you make, from lifting weights to running to throwing a ball. A strong core can improve your overall athleticism and help you perform better in your chosen sport or activity.

 

Reduced risk of back pain

The core muscles support the spine and can help prevent and alleviate back pain.

 

Improved digestion and breathing

The core muscles are also involved in the process of breathing and digestion, as they help to support the organs and facilitate movement in the digestive tract.

 

Many people when they think of their core only associate it with their abdominal muscles. However, these aren’t the only muscles that work together as part of your core. 

 

As you can see in the image below, the core muscles refer to a group of muscles located in the midsection of the body, including the abdominals, back, hips, and pelvic floor. These muscles play a crucial role in maintaining proper posture, stabilising the spine, and facilitating movement. Let’s take a look at each core muscle’s function: 

Rectus abdominis

This muscle is located in the front of the abdomen and is commonly referred to as the “six-pack.” Its primary function is to flex the spine and bring the ribs and pelvis closer together.

 

Obliques

The obliques are located on either side of the rectus abdominis and play a crucial role in rotational movements of the trunk. They also help to stabilise the spine and maintain proper posture.

 

Transverse abdominis

This muscle is located deep within the abdomen and wraps around the spine like a corset. Its primary function is to provide stability to the spine and pelvis.

 

Erector spinae

The erector spinae is a group of muscles that run along the length of the spine. They are responsible for extending the spine and maintaining proper posture.

 

Multifidus

This muscle is located deep within the back and runs along the spine. Its primary function is to provide stability to the spine and help with rotational movements.

 

Gluteus maximus

The gluteus maximus is the largest muscle in the body and is located in the buttocks. Its primary function is to extend the hip and assist with movements such as standing up from a seated position and climbing stairs.

 

Pelvic floor

The pelvic floor is a group of muscles that support the pelvic organs and help control bladder and bowel function. Strengthening these muscles can help prevent urinary incontinence and other pelvic floor disorders.

 

One excellent way to strengthen your core muscles is Pilates. Their controlled movements, focused breathing, and precise alignment help improve strength, flexibility, and posture. 

 

Over time, and with  consistency, Pilates will help improve alignment, stability and strength. This in combination with your osteopath will help reduce risk of injury and improve mobility.

 

Stay tuned for more about core strength and some powerful exercises that you can do from the comfort of your home in a future blog.

 

For more information on how you can incorporate strength building exercises and osteopathic techniques into your Pilates practice, click here 

 

What a Desk Job Does To Your Body

Sitting at your desk for hours on end is doing your body no favours. Poor space set up, lack of movement, and looking at a computer screen can lead to long term physical and mental health conditions.

 

While an osteopath can help you manage the aches and pains that develop, learning what causes the problems in the first place will help you lessen the damage done to your body in the first place.

 

One British study found that 81% of British workers sit at their desks for 4 to 9 hours a day. This adds up to a whopping 67 days a year of desk sitting! It is probably safe to assume that these stats are similar in many other countries, including the US and Canada.

 

While it is becoming increasingly common for businesses to consider work space and make it more ergonomic, it still is far from ideal.

 

What A Poorly Designed Workstation Can Do

 

A poorly designed workstation can have several negative effects on the body. These include:

 

  • Trapped nerves
  • Back pain
  • Shoulder and neck disorders
  • Carpal tunnel syndrome
  • Tendinitis
  • Musculoskeletal disorders
  • Eye strain
  • Stress
  • Fatigue

 

Once these issues start they creep into your non-working life as well. Pain may cause trouble sleeping, depression could even take hold, and burnout are very real possibilities that will have an effect on your quality of life.

 

How To Reduce Workstation Problems

 

While it might not be possible to completely prevent the issues that prolonged desk sitting can have, it is possible to reduce the risks.

 

Get Up Every Hour

 

Every hour you should stand up for a few minutes. This helps increase circulation and stretches your body. If permitted, take a short walk around the office, incorporating work into this if you have strict workplace rules.

 

Your Chair & How You Use It Are Important

 

Ideally, your workplace will provide you with a suitably ergonomic chair, but not everyone is so lucky. If you work from home, investing in a good chair will be worth the expense in the long run.

 

Regardless of what type of office chair you have, sitting in it properly will help relieve any pressure on your body.

 

Place your chair so you are facing your screen without having to twist your body. Place both your feet evenly and flatly on the floor. Using a footrest is also a great addition.

 

One of the most important features of your work chair should be lumbar support. Make sure you can sit comfortably without slouching for long periods.

 

Screen Placement

 

How you place your computer screen is also one the biggest factors when it comes to setting up a more body friendly workstation. Screens should be at least 30 inches away from your face.

 

It should be at a comfortable height so you can look straight ahead and not up or down, which will negatively affect your neck and shoulders.

 

In other words, it should be directly at your eye height.

 

It is very easy to look at a screen for long periods, even hours without realising. To reduce eye strain, give your eyes a break every 20-minutes by looking away from the screen. There is a recommended rule for this; the 20-20-20 rule.

 

This means take a break every 20 minutes and look at something 20-feet away for at least 20-seconds. Also become more aware of how often you blink and make sure you increase this as many people only blink 7 times a minute while looking at a screen.

 

Cut Out Glare

 

Glare is another big culprit that causes issues, in particular eye strain. Reduce glare by using curtains and placing lights to the side, and not behind or in front of the screen. 

 

Use eye friendly screen colours and avoid blue backgrounds with dark text like red. Also adjust the brightness and contrast to suit the light in your environment.

 

Keyboard Type and Placement

 

The Keyboard should be wrist and finger friendly with plenty of room in front of it to support the wrists. The same goes for the mouse, which should be placed so you can use it without bending your wrist.

 

Desk Size

 

The space under the desk should be enough so that you can comfortably place your feet and legs in the correct position and sit at a comfortable distance from it.

 

An osteopath can help manage any of the injuries, aches, or pains that can arise from long hours at your desk. He or She can also advise you on ways to improve your posture while working that can reduce pain or recurrence of issues.

Osteopathy For The Elderly

Osteopathy for the elderly can provide many benefits to help manage the effects of aging. Once we reach the age of 30 our bodies start to decline. How quickly depends on exercise levels, genetics, illness, and injuries.

 

When we reach our elder years, our muscles, tendons, joints, and spine deteriorate, making us weaker and causing changes to our posture. Our range of movement and bone density are also lessened.

 

These changes can increase aches and pains and make us stiffer with age. However, with suitable exercise and holistic treatments like osteopathy, it is possible to help manage these negative effects.

 

How Osteopathy Can Help Aging Bodies

The main benefits of osteopathy are:

 

  • Improved blood supply to the tissues of the body
  • Joint mobility
  • Suppleness
  • Knee, hip, back and other joint pain
  • Muscle tightness

 

Osteopathy can help relieve some of the pain and stiffness that come with osteoarthritis, both inflammatory and degenerative. Using this treatment in conjunction with allopathic care, might, in some cases, help reduce the amount of medication needed.

 

Osteopathy can also be combined with exercise such as yoga or pilates to help improve posture and strength. 

 

Gentle techniques, such as light massage can help reduce muscle tension and improve circulation. This, combined with gentle joint articulation, can help get the whole body moving more smoothly and comfortably.

 

Regular treatment combined with exercise, a balanced diet, and medical care can lead to overall more comfortable movement over time. 

 

Another unfortunate effect of aging is loss of balance. Balance problems can stem from damage to the nerves, muscles, brain, and joints. By improving range of motion, suppleness, strength and posture,  balance can be improved and in many cases, restored.

 

The more correctly your body can move, the more able it is to communicate with the brain, which can increase confidence and potentially reduce the risk of falls.

 

Finally, mental health can improve indirectly with osteopathy. By improving mobility and reducing pain, patients feel better and more confident to go out and enjoy activities. This will help reduce isolation and loneliness that many elderly suffer. 

 

While osteopathy can’t cure the effects of aging we all face, it can help manage it by reducing the symptoms and improving quality of life. 

 

For more information on the Diploma in Osteopathic Manual Practice (DOMP) program leading to the qualification of Osteopathic Manual Therapist (OMT), click here

Back Pain: Tips For Prevention and Reducing Pain

Back Pain: Tips For Prevention and Reducing Pain

 

Back pain affects millions of people and is one of the most common complaints doctors hear from their patients. Studies have found that 23% of the world’s population suffer some type of back pain, with an estimate that 84% of the population is affected at some point during their adult life. (1)

Prevention is one of the best ways to reduce the risk or severity of back pain. Exercise, working on improving posture and osteopathy work well together for prevention.

 

Causes of Back Pain

 

Back pain has many causes, with an increase in a less active lifestyle becoming one of the more frequent reasons. Other common causes include muscle strain, sciatica, arthritis, injury, and slipped discs.

Back pain is more common in adults, with many adults starting to feel it in their 30s. In addition to disease, a lack of exercise is a major cause as muscles supporting the spine weaken.

A person’s weight can also cause back pain if they are overweight, which puts more strain on the back. Stress and anxiety can also lead to back pain as this can cause muscle tension.

 

Preventing Back Pain

 

One of the best ways to deal with back pain is to try and prevent it in the first place. However, many of these tips also apply when trying to reduce the pain you may currently be experiencing.

 

Exercise, Strength, and Flexibility

 

Regular exercise and work on building your strength and flexibility have a big impact on back pain. Low-impact exercises are much better than high-impact activities. Examples include:

  • Walking
  • Swimming
  • Yoga
  • Pilates
  • Cycling
  • Stretching

Aim to do more active exercises for 30 minutes at least three times a week. It is helpful to incorporate stretching into your daily routine. Good stretches to learn are shoulder rolls, spinal twists, neck stretches, and upper back stretches.

Make sure to start slowly to avoid injuring yourself. The goal is to improve the strength of your core, relieve tension, and gain better flexibility.

If you have an acute back injury or long-term uninvestigated back pain, it is best to visit your doctor first before increasing your exercise levels to ensure there is nothing going on that can be aggravated by it.

 

Work On Your Posture

 

Sitting at a desk all day can lead to poor posture without us even noticing until we start to feel the effects of it, such as back or wrist pain. Set up or adjust your workstation to make it more friendly to your body.

Ensure you have good back support and sit straight. Avoid twisting or hunching over. Try to keep your hips and knees level. Make sure you have arms rests as well. Finally, make sure to get up and move every 30 minutes, even if you just stand up for a minute or take a very short walk.

When standing, be conscious of your foot stance so that your pelvis stays in a neutral position. Also, make sure you aren’t slouching. 

 

Osteopathy For Back Pain

 

Combining fitness and posture improvements with osteopathy can help reduce back pain. Your osteopath will help remove tension and improve mobility. He or she will help your whole body to function more smoothly and in better balance.

For more information on LCO’s Diploma in Osteopathic Manual Practice leading to the qualification of Osteopathic Manual Therapist (OMT), click here