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If we have back pain that refers down the leg, it may be sciatica so we act on it. However, if it is just toe pain or any other symptoms in the foot we try to shake it off and hope it goes away. But what if the toe pain is actually sciatica, how would you know? Let’s break it down. The sciatic nerve courses from the back down the leg to the feet and toes. It splits into several branches and has several names to explain their course and distribution. But ultimately, they all span from the same nerve.  Due to our body mechanics, the sciatic nerve can become entrapped in the back, in the bottom, back of the upper leg, the calf (where it splits into two other nerves) and the ankle where a “tunnel” appears as well as a reduced surface area (think two lanes merging into one) for tendons, vessels and nerves to course, which in turn, significantly increases chances of entrapment. Then there is the foot, where (long story short) a distant branch of the sciatic nerve, the inferior (meaning below) calcaneal nerve can be entrapped around the heel (known as Baxter’s nerve entrapment- I actually know someone with the name that experiences foot pain). Ok right back to it as it does not stop there. Entrapment in the arch via the Medial (inner) or lateral (outer) plantar nerve  (bottom of foot) which directly supplies the big toe, can also lead to symptoms such as burning toe pain, tingling numbness etc.  One’s back, hip and foot mechanics will tell the story of what may be going on, where.  So if you experience toe pain or any toe symptoms for that matter, think again. Because after all now you know, toe pain can indeed lead to back pain. 

A nerve learns, it tolerates, it conditions and then eventually it can give back, though, maybe not in the way you’d expect it to. A nerve can only give back what it is given. Take for example the daily habit of sitting at a desk. Nerves lengthen and shorten to accommodate this activity. How can we expect it to simply adapt to a new environment without questioning? Some of us may be fortunate enough to get away without many questions, whereas, some may not.  If nerves scream or shout, there is always a valid reason, you just need to figure out what that reason is.  There is a descriptive phrase, that “nerves scream at rest”, suggesting a feeling of intense pain or discomfort, even when someone is supposedly resting. This feeling could be related to nerve damage, nerve pain, or an overactive nervous system.  Often unexpected change is what causes  injuries/problems to happen. From irritations to entrapments. From sensitisation to desensitisation. Like learning a new skill which takes some honing, nerves and other tissues in and around the body adjust in the same way.  Learn how to modulate the nerves through common modalities like stretching and strengthening. If you sit for long, standing may help temporarily. But that alone simply can’t change much.  Train your nerves to learn a new range, to cater for both sitting and standing, bending and lifting etc. Doing something once or ad hoc is not enough. Give it a valid reason to adapt and with  time, you’ll forget you had a problem in the first place. You’ll simply be left with a good habit to balance out the bad.

The longer you sit - the weaker and tighter your calves become. Your hamstrings become“much starved of oxygen” from its progressive lengthened state. Your back will definitely not be thanking you for this. The long term result - poor blood flow and balance issues as you age. While sitting for work may be a pre-requisite, Using a foot rest to keep yours calves, hamstrings and feet engaged, may be a blessing that you are yet to receive. Nothing can substitute standing up but, this simple yet subtle introduction to your working ergo, will Improve blood flow and balance, even while you sit. Now that’s thinking smarter, to function better.

Every coin has two sides. And both sides are different. Our body is no exception - we have a stronger and weaker side. We are meant to move, but it’s also ok if we stay put.  Furthermore, to function well, one side needs to be different to the other. One side has to move better. One side has to be better at staying still. This is why we have a stronger and a weaker side. A dominant Right or left hand. A stronger Left foot or right foot.  Learn your strengths and yours weaknesses, but don’t just acknowledge. Bridge the gap and by doing so, your two sides will become as balanced as you want or need it to be, in order to function as well as you want or need it to.

Have you ever heard of the 80/20 rule? It’s an idea based on the Pareto principle, that 80% of outcomes come from 20% of causes.  Giving your body a bit of attention everyday will capitalise from this rule. For example, I come home from work, after standing and being physically active the whole day, I then do 10mins of gentle stretching the back and body with slow controlled breathing.  Some of you may do this type of routine after waking up in the morning. It’s the seemingly small yet, big picture things, like standing and moving after sitting for a while, the changing of the handbag position or the hand hold on the steering wheel, it’s the 20% of consistent, daily practice, which will magnify the benefits by 80% and go a long way to helping avoid any long term neck or back problems, by at least 80%. Become aware and act.

A joint is where two bones meet. It’s meant to be a perfect match. Though the   interactions with 1) ligaments - strong, elastic bands of connective tissue that surround joints to support and limit movement and 2) tendons-  tough, connective tissue attaching muscles to bones, in order to move them - will ultimately determine how perfect a joint can be.   Add to the mix the bones themselves bring their own ingredients such as blood, fluid and cushions for the purpose of weight bearing,  then you have a lot to contend with.  Now what makes the perfect joint? Simply put, Balance. Balance makes a perfect joint. An understanding of stability and movement wherever and whenever it is required.  The ability to manage your environment efficiently without failing. However, for balance to be achieved, A joint needs to be trained. It needs repeated action. It needs to be nurtured, it needs strength, it needs flexibility it needs stability. Like a child learning how to walk, it first needs to learn how to crawl and then balance, to then walk.  Unless you are aware of it, your day to day environment lacks the variation required to train them to be balanced.  If we train them to take weight but not to move, it will learn just that, until one day, you decide you want to move. This is where the understanding of your joint health, its integrity and dexterity in performing a task is essential.  You know this and act on any limitations and you will be ok. 

If you look up online Why The Body Gets Weaker As You Age, many will say that you lose bone tissue and subsequently, muscle size and strength, as the muscle tissue itself also shrinks with age. I am certain this thought can leave many people feeling down and dejected. Though, isnt it possible that if a bone or muscle can weaken, it can also become stronger, regardless of your age? So, Here is how you Stop The Body Getting Weaker As You Age- Since bones are living tissue like muscles, they also respond to physical activity by growing stronger. Strength-building and weight-bearing activities are the best to build bones strength back up. How? Heavy weights increase the power and strength of your bones and muscles by challenging them to grow again under stress.  Have you Ever felt too weak to finish a chore or an activity? Well take my word for it, with a bit of dedication to lifting weights, those everyday physical tasks will get easier.  It is important to factor in the adequate diet to subsidise the extra energy required for building bone and muscle growth.  Now, If you thought the benefits from lifting weights stopped there, guess again.  Lifting weights can improve Confidence. It’s a no brainer, if you can lift a considerable weight, whether it be once or 6 times, especially when you do not think you can lift it in the first place, then, you will feel that you deserve a treat. Another benefit to lifting weights is Injury Prevention.  If your bones, muscles and tissues are stronger, the risk of developing osteoporosis, injury, back pain, arthritis and chronic pain, will significantly reduce. Although there will be a fear in purposely stressing bone and muscle in those who suffer with bone issues or muscle pain, though is enough evidence to suggest that a resistance training plan tailored to that individual’s needs, can greatly reduce their associated symptoms, as the improved muscle strength, endurance and power, add strength and stability that will help them ward off injuries and keep the body strong.  Now just pick a day, and get going. 

Some say, Running wears your knee joints away, leading to early onset of knee pain and arthritis. Some say, that’s rubbish and that running can help prevents knee pain and arthritis… What do you think? For those that say running is bad,  I ask what about walking? After all the mechanisms are the same.  Even excessive walking, done incorrectly, without good form or good support in terms of footwear, can also lead to knee pain, hip and back problems. Is walking bad for the knees? Ofcourse not! So why is the general consensus that walking is promoted, and running is demoted?  There is plenty of evidence to say that the benefits of running far outweigh the risks, and that includes the effect on your knees. Running and walking both involve the foot striking the ground with force during the loading phase… Many knee issues are caused by weaknesses elsewhere, which introduce instability further down the legs. The Hips and glutes are particularly guilty of leading to knee issues, while tight hamstrings also shift the impact of running to the knees.  So if your hearing this, and you are thinking this may be me, then its quite possible that it’s not running that’s is the problem. If you feel pressure or pain in the knee during a run, try the following :- Stretch - do a few stretches for the lower back and legs and see if the pressure of pain easesCheck your posture -A slight change to your posture from the head down can have an impact on the load through the knee and thus, your running technique. Keep your posture straight and erect .1 keep your head up, your back straight, and shoulders level. Make sure you're not leaning forward or back at your waist, this can happen during the run as you get more tired. When you feel yourself slouching, correct your posture. Wear good running shoes that can help reduce the impact of the heel strike when running. Running is a dynamic and full bodied workout that compounds health and fitness in a way that walking alone cannot.  If your goal is to run, but you cannot because your knees hurt, try applying the advice above, if that does not work, consult with your practitioner, whether they are a physio, chiro, osteo or massage therapist, as they can make an assessment of your pain, check for possible injury, and recommend any changes or exercises that might help get you running the way you would love to.

Let’s not beat around the bush, A strong and solid core, looks and feels good. The core stabilises, balances, and powers the body during just about every activity.  A strong core can reduce stress on the joints and allow you to achieve better posture. Planking helps you achieve this at any age. Some may wonder “how can I hold my bodyweight”? Well, i say to this, “if you can balance the weight of your body on two feet, you can then certainly balance your weight on four limbs! It will just take practice!  The plank will help with spinal alignment, as Muscle groups work uniformly to hold the weight of the body and gravity.  Studies have suggested  that the plank is highly effective at activating the muscles responsible for spine stabilization, which is an essential mechanism to prevent or alleviate back pain. Moreover, since the plank strengthens your abdominal muscles, it will help support the weight of your body to walk upright. Top tip -  Try and hold the plank for 10 secs, increasing if you feel confident.  Also during, Make sure you’re not arching your back and ensure yours hips are not drooping toward the floor as this will overload your lower back, which won’t help with back pain. Separate your feet slightly further apart, this will help hold the position better. This is because the muscles on the outer thighs are bigger and often stronger, which will further secure the hip.  P.s. do the plank with arms straight with a small bend, making sure not to lock your elbows, why? just trust me, your shoulders will thank you for it. 

In 2011, I ruptured my ACL ligament in my right knee. In 2020, I noticed that over time, cysts that had developed inside my knee as a result of the injury, had began to bother me. I had started to depend more on my left leg, which caused me to walk differently.  Come 2022, my son was born and what a year it has been! Though since, my back has become noticeably stiffer. It may well be the daily habit of carrying or caring for him having something to do with it. I guess after all, my spine was clearly not programmed to manage looking after a baby, and manage a long standing knee issue. Now In 2023, I have noticed a small bump on the side of my big toe which, I am sure is the beginning signs of a bunion. Though I am fully aware of how to manage this issue, my question to you is, do you see the link?  It may sound like a strange connection, but bunions can be a strong indicator of an underlying back issue.  This is simply because movement that involves standing, walking, and running, require stability in the pelvis as the respective joints move. The spine, connects to the pelvis - and if this connection is affected - it is common for the joints further down the chain to be affected and vice versa.   Bunions which are bone spurs, are usually caused by prolonged pressure on the big toe, which alters itself to manage the pressure, and therefore pushes it towards the second toe.  The foot allows this by dropping the arch to leave space for bone spurs to form as a result of the weakened muscles supporting the dropped arch.  Where wearing insoles that amend the dropped arch of the foot may help, in my opinion it is essential to look for the real cause of the bunion by first checking your spine - down.  You may be surprised with what you find. After all, I was. 

The trapezius muscle, Also known as the traps, plays an important role in posture. First, it is a large muscle of the back. It starts at the base of the skull moving down the neck, it then extends across the shoulders, and down the middle of the back, forming a trapezoid. The trapezius muscle acts as both a posture stabilizer and a movement muscle. It directly stabilises the shoulder blade and extends the neck.  Bad posture culminating from standing or sitting for too long, will affect how the spine balances the head on the shoulders - as the stiffness in the spine increases, the upper, middle and lower trapezius muscle tightens to try and fix the head and shoulder blade position. Failing to do this successfully, results in a forward head posture.  This adaptation can give rise to a tension headaches which can refers up the back of the neck, to the back of the head and then over to the front of the forehead and the eye.  This type of referral headache is known as the Cervicogenic headache.  Now, If symptoms like a headache can develop - then you know it’s probably gone too far. So what to do? How does one shut the trap up? The answer is simple - you do everything that can help alleviate stiffness in the spine, to improve posture.  Here are 3 ways to do this - Massage or spine adjustments. Both therapies can help you relieve stiffness in the trapezius muscle. They also help increase flexibility in the spine, alleviating stiffness in the process. Spine traction - this therapy uses a device for focused stretching of the spine and the surrounding tissues. Spine traction is A highly effective way to Improve neck curve and alleviate upper back and neck tension. This therapy is Ideal for those with a limited neck curve or those with a straight neck and a flexed upper back - which, are both the outcomes of stiffness in the spine and tension in the trapezius muscles.Reassess your environment - Be it sitting as the desk or standing for hours - l your environment will have the most profound and long term effect on your spine and thus the traps muscle. If you sit for hours, and getting up and moving around is unlikely, change your sitting environment - get rid of your office chair and get a kneeling or saddle chair. This will help with keeping your back naturally upright - ultimately improving your posture and alleviating tension and stiffness in the spine and the traps.   Final thoughts  There are other ways to alleviate tension in the traps, such as spine mobility exercises and gentle intermittent stretches.  Though identifying the reasons behind why the trapezius muscle is so tight and stiff, and improving your posture will go a long way to helping remedy it permanently and Finally, keep it quiet. 

It is important to be sensible when doing anything from exercise to simple everyday activities.  Sensible exercise does not involve paying large sums of money to join a gym (and rarely go), or pound away vigorously on a treadmill, or even pump iron and feel inferior as the superfit gym bodies sweat and grunt around you.   To get fit?  Simply Go for a walk, run, cycle and eat well. It is about increasing your general activity in each and every day and finding things to do that you enjoy.  We all know that regular exercise can have beneficial effects to your general health and well-being, increase your energy levels, reduce stress and lift the mood.   However busy you might be – find time to get active every day. Exercise does not mean you have to end up sweaty and exhausted, although it’s good to get the heart-rate up.  If we were more active on a daily basis, we would not have the need for gyms to work off the excess calories or keep fit. Remember that ANY activity that is over and above what you do normally is going to burn up additional calories. Each and everyone of us has a threshold to the kind of pressure we can handle and the pace we are comfortable with.  Therefore it is important to bear in mind, When the amount of work you put on your body is greater than what it can tolerate, you get injured it is that simple. 

Did you know, that the hands, feet, ears, and nose have reduced blood flow compared to the rest of the body? This explains why the extremities are cooler in cold weather than the rest of the body.  You might wonder why? Well, simply put - the warmth goes where fat grows.  This is why the stomach and chest are two of the warmest areas in the body.  The nose is contrast is composed mainly of cartilage tissue and does not have a lot of insulating fat. This also explains why we are more susceptible to colds and flus when there is a weather change. Therefore where the weather takes a turn, measures like warm foods and beverages, warms baths and exercise, will help to increase the body temperature and help prevent the cold flowing where the Fat is not growing. 

Whilst Sitting at your desk or on your sofa, have you Ever wondered why you suddenly creep forward towards you phone or computer screen? It is definitely not because what you started  watching 30 mins ago had suddenly become more interesting.  A more likely reason, is the 7-14 lbs weight of the head (which if you are not sure, is roughly the weight of a bowling ball). For example, as you sit, Try letting your head hang forwards for 5 seconds. It keeps getting heavier right? (I really hope your not doing this while your driving)  Now consider the force of gravity pulling the mass of your body down towards the earth, on top of the weight of the head?  It does not matter how well supported a chair may be, the weight of gravity is constant.  So what do you do? Try standing tall! Doing this at the desk would proof difficult, Therefore for your spine and for your sanity, Get up and move about every 30 mins.  When sitting or standing, You can Practice keeping your head in line with your body, by bringing your ears back in line with your shoulders and keeping your eyes in a neutral gaze. Think, you should not have to peer down at ANY screen.  Keep conscious of this head position when sitting at the desk as you satisfy your work demand and when driving any length of time. Regular daily practice of this will make this natural for you, which will bode well now and in the future as it will help your body to distribute weight through your spine more evenly and thus lessen the burden of our environment and the weight of gravity. Final thoughts-  Whilst hypergravity can largely only be experienced in space, and the feeling of ‘weightlessness’ in free fall not lasting long enough, the next best thing is floating in water. Floating decreases blood pressure and cortisol levels, reducing anxiety, addiction and enhancing memory and creativity.  So, like the water in our body, just keep swimming. 

Everyday activity, whether it be walking, running, sitting or standing requires forward and backward movement of the pelvis.  A common and well known cause of back issues remains a heavily favoured, forward tilted pelvis, which has lost the freedom to move sufficiently backwards.  This inability can be caused by a variety of factors, including tight hip flexors, weak gluteal muscles, and poor postural habits.  Incorporating the front squat into an exercise routine is an excellent way to not only improve our core strength, but the overall muscle mass in the legs, which is always a bonus, given that they need to withstand the weight of gravity, the weight of our body, and the demand of our environment on a daily basis.  Final thoughts - The ability for the pelvis to freely move forward and backward within reason is critical to not only our everyday function but to avoiding chronic back issues in near or distant future. 

Have you ever gone for a treatment, like a massage or an chiro session, and had your practitioner find a tender / painful spot you had not realised had even existed before? Well, they are known as knots or trigger points.  Knots or trigger points are caused by muscle overload due to overexertion, overuse, poor posture and trauma.  Muscles become overloaded due to sustained tension, structural issues, like spinal misalignments, and nutritional deficiencies.  What do all three causes have in common? They are all functional, meaning that they all are either created or maintained by us and us alone. Therefore, How we look after our body will determine their outcomes.  This is why it is essential to become aware as awareness is the first ingredient to improving posture. Think, why is that knot or trigger point there? Oh it must be the way I sit at my desk. So amend your desk setup, has anything changed? If not, keep inquisitive, and you will soon figure it out. As you become aware of the undue muscle tension, the structural issue, or the nutritional deficiency, you can work out why it is there, and then what you need to do to resolve it.  Because really and truly, you are the only one who can solve your problem.  If you remain committed to improving, you will always find a guide to help you along your journey to making the right decisions, but remember, the real hero in this story is you. Not us. 

All chained up - Our body is a system of chain links, whereby energy or force is generated by one part of the body, and then transferred successively to another part. Like For example, the upper and lower body in the motion of walking.  We have three primary chains.  1. the kinetic, 2. the spiral and 3. the vertical.  The Kinetic chain, governs movement, and is simply the chain which propels us forward and backwards. The most powerful of the chains. The big front muscles of the chest and abdomen and strong muscles in the lower back, buttocks and thighs, exemplifies this.  The Spiral chain on the other hand, focuses on stabilising the body during such movements.  Muscles of the front of the body in the spiral chain include the serratus anterior, internal and external obliques, Tensor fascia lata (known as the TFL), and the lower leg muscles of the tibialis anterior and the peroneal groups. The spiral chain of the back of the body include, the erector spinae (main back of spine muscles) the thoracolumbar fascia (a band of tissue connecting the upper back to the lower back), the rhomboids (inner shoulder blades) and the splenius capitis (a muscle which attaches to our skull). Without the muscles listed above, we would not be able to keep our trunk steady.  Finally, the third and possibly the most important, - the vertical chain. This chain,  functions by stabilising the body at rest. Muscles involved include, the calf muscles, the hamstrings, the hip flexors, the quadratus lumborum and the erector spinae (which you already know as the back of spine muscles)  Without this chain, we would collapse to one side.  Over time, our chains can be affected by external factors like our working environment or any environment for that matter, especially those that become habitual. An example being, how we sit or sleep. Now have you Ever wondered why your lower back is so stiff in the morning? You could argue  that the vertical chain is mainly responsible for this. Especially if it takes 15-30 mins to get moving, as the kinetic and spiral chains need warming up. As a consequence, Muscles within the spiral chains are often weak and need strengthening, whereas muscles of the vertical chain are are often tight and need stretching. For example take the work desk environment.  As we sit, our body can succumb to gravity, the weight of the body and the sitting position we adopt, which cause weakness in the movers and stabilisers of our body if not corrected, prompting our vertical chain to take up the slack.  A perfect example is the role of the hip flexors as we sit. The hip flexors should primarily serve  as a stabiliser of the lower back. However, through prolonged sitting, they often become weak, which then exposes the lower spine to more stress, thus making it more vulnerable to developing lower backpain, hip pain, and possibly long term damage.  Ultimately, How we look after our body within our environments, will determine whether we stay strong or not, As like most chains, they can be loosened or tightened.  This is where focused strengthening and stretching of the muscles and joints in our body to suit our environments, will go a long way to ensure our chains remain well balanced. 

Inflammation isn’t always a bad thing: Acute inflammation is actually an important immune response that helps heal injuries or fight illnesses.  But according to the National Institute of Environmental Health Sciences. chronic inflammation, which is inflammation that occurs in healthy tissues or inflammation that lasts for months or even years — can cause significant damage and contribute to many chronic diseases, including cancer, heart disease, diabetes, Alzheimer’s, and depression. So what impact does food have on back pain?  A study in 2019, from the National Health and Nutrition Examination (NHANES) involving nearly 4000 subjects, concluded in their study in, that there was a 42 percent higher chance of developing low back pain with a pro-inflammatory diet. So with this significant stat in mind, what are the pro inflammatory types to avoid?  Here are 5 that are worth a mention 1. Processed and Sugary Foods - These typically include sugary snacks, sugary beverages, white bread, and other refined carbohydrates. 2. Trans Fats- Found in many processed and fried foods, like chips and crisps. trans fats can promote inflammation and are linked to heart disease. Avoid trans fats where possible. If difficult, compromise and substitute fried, with a baked option.  3. Dairy Products- Some people are sensitive to dairy, and consuming it may trigger inflammation or digestive issues. This can vary from person to person. Though a difficult one to go without, Thankfully now there are many different options like almond and oat milk substitutes, not to mention vegan cheese, which can help to fill the void. 4. A big one, Gluten. gluten is a protein found in wheat, barley, and rye. Some individuals have gluten sensitivity or celiac disease, which can cause inflammation when gluten is consumed. Signs and symptoms that suggest you may be intolerant to gluten, include bloating and farting (flatulence) and particularly Diarrhoea. Though Gluten free products are a viable option, they are not my personal choice. So when the temptation for bread or pasta arises, I replace them with Brown rice, which i believe is a great alternative and best of all, it is gluten free. 5. Red Meat- overconsumption of beef, lamb and pork may contribute significantly to inflammation. Therefore, If difficult to cut out, simply try and swap red for white, like chicken or turkey, or even better - tofu, which is a meaty- plant rich compound which has an anti inflammatory effect and has health benefits.  So, In the management of chronic back pain, A diet rich in antioxidants can protect muscle tissues from damage, by preventing unwanted inflammatory responses occurring in the first place.  Recent research has discovered the role of flavonoids, a type of antioxidant which can inhibit regulatory enzymes, which is important for controlling mediators involved in inflammation.  Flavonoid-rich foods, or superfoods as I call them include  all plant origin foods mainly tea, fruit like  blueberries, vegetables like spinach, grains, legumes, nuts, wine and a personal favourite of mine, dark chocolate. Dark chocolate is know to contains high levels of flavonoids. A study published in The Lancet, which is a medical science journal, showed that dark chocolate contained four times as much catechin (ca-te-chin), which is a type of flavonoid, as tea.  Final thoughts  Of course are many mechanical causes of chronic back pain such as arthritis and disc problems, that can be prevented from further advancing and managed well through treatment and exercise, though one must be aware of the potential effect food can have on their symptoms.  It is easy to overlook as there may not be a

Have you ever experienced an ache in the lower back or an annoying sensation in the buttocks or your legs whilst driving?  The symptoms experienced are often thought To be sciatica. So, You search sciatica online, and you find several stretches for the glutes and hamstrings or even a muscle known as the piriformis, which functions by helping rotation of the hips, helping us to walk. You try the stretches out for a few days, and get some minor relief, though the symptoms persist intermittently and particularly after prolonged sitting in the car or at the desk.  So what could cause of the symptoms actually be?  They may be the referral pattern from the Quadratus Lumborum, abbreviated in this podcast as the QL muscle, for ease of explaining. The QL muscle functions by rotating and stabilising the lower back.  Another muscle with a similar referral pattern, and closely located to the QL muscle,  is the psoas major, which is primarily a hip flexor, but is also involved in stabilising the lower back, especially during standing.  Sitting, tightens the QL muscle and hip flexors as they resists overstretching, keeping your back flexed and allowing your hips to rotate out so you can sink deeper into your car seat or chair. Bear in mind, the deeper you sit in a chair, the tighter the gluts/piriformis and hamstrings will become. So what is the ideal sitting position? Well, Most siting positions in a chair or a car seat, put the shoulder to the knee at an angle of 90* degrees.  The problem here is that sitting at a 90 degree angle or less, trains the hip flexors and QL to shorten and weaken. This is where a small yet effective change in the position of the pelvis can massively contribute to unloading pressure of the lower back, making siting at your desk and in the car, pain free.  So what can be done to amend the siting position?  Simply using a seat wedge/towel or cushion will relieves the stress on the lower back in a natural way, by pushing the pelvis forward and automatically causing your knees to be lower than your hips. This position encourages your back to an upright posture and your spine to assume its natural shape. This adaptation will reduce the overworking capacity of the hip flexors and QL, making their job relatively easier. If you cultivate this change into a habit, before long, your symptoms will  cease and your back will thank you for it. 

Anterior pelvic tilt is a change in posture that happens when the front of the pelvis rotates forward, and the back of the pelvis rises. It is often visible in a person as it gives the lower back an exaggerated arch and makes the buttocks stick out. The Anterior pelvic tilts occurs when muscle imbalances in the lower half of the body develop as a result of overuse in a standing or a sedentary environment for example, sitting at a desk, which creates a combination of weak and tight muscles that pulls the pelvis forward.  Tight, overactive muscles that may contribute include: The quadriceps group, which are the muscles located at the front of the thigh.The hip flexors - these muscles move the pelvis and flex the hips. The Adductor group, also known as the groin muscles, located on the inside of the upper leg. Weak, underactive muscles that can cause this condition include: The gluteus group, which are located in and around the buttocks.The hamstring group, which are the muscles located at the back of the thighThe rectus abdominis and internal external obliques, also known as the abdominals muscles.How to fix Anterior pelvic tilt? If you google how to fix anterior pelvic tilt you will get several different answers. Though, commonly it is believed that doing back strengthening workouts like the superman, the deadlift or back extension exercises will fix it, but it is highly possible that this will further exaggerate the curve and put more pressure on the lower back.  To fix the anterior pelvic tilt, one must improve flexibility in the hips and open the front of the body by strengthening the core and the front of the thighs. One particular muscle that is often overseen, yet it is of significant important is the transverse Abdominis. A good exercise for this muscle is the toe tap exercise. This exercise is excellent for good overall core and pelvic floor muscle engagement, which is great for those who struggle with balance, especially on uneven surfaces and those that have poor bladder control. We have an excellent video demonstrating this exercise on our back to health wellness instagram page, so check it out!  Final thoughts- The real and permanent way to correct an anterior pelvic tilt includes daily awareness of your posture as you walk, run and exercise. It is very easy to forget what your body is doing as you get lost in your routine. Pay attention to the position of you back as you walk, run and lift weights, being careful to not over extend the lower back. *Always Remember, open the front of your body and the extra pressure loading your back will be taken away. 

The lymphatic system is a network of delicate tubes throughout the body. These tubes drains fluid (called lymph) that has leaked from the blood vessels into the tissues, and empties it back into the bloodstream via kidney shaped glands known as the lymph nodes. How is lymph formed? Lymph develops through the pores present in the walls of capillaries (fine branches of blood vessels that form a network between the arteries and veins). It is formed by Blood plasma, proteins and blood cells that escape into the intercellular spaces in the tissues. We have two main drainage sites in the body, they are known as Ducts. We have the left thoracic duct and the right lymphatic duct   The left thoracic duct is the largest lymphatic vessel in the human body. Around 75% of the lymph from the entire body passes through the thoracic duct. The right lymphatic duct is responsible for draining the lymph from the upper right quadrant of the body. This includes the right side of the head and neck, the right side of the thorax and the right upper limb. Once the lymph has been flushed through the ducts, the lymph directly drains into the subclavian veins located under the collarbones. The vein will carry the lymph to the liver or kidneys, which will remove the waste products like the destroyed bacteria from the cells and excrete it through our urine. 4 Easy Ways to boost our Lymphatic System Function - drink plenty of water.engage in physical activity like walking up and down hills. eat vegetables and fruits.limit your intake of processed foods.Other methods include regular massage, and breathing techniques which can help keep your lymphatic system healthier and functioning better.  Incorporating these practices into your daily routine can help to reduce swelling around joints, improve circulation, and boost your overall health. 

To understand the effect of antibiotics, First it’s important to understand how infection works.  Infection occurs when viruses / bacteria enters your body and infects a cells by penetrating its  cell wall. The previously normal and now infected cell houses the infection which creates its own bacterial cell wall.  Depending on the strength of the infection, it can migrate to other normal cells, reproduce and cause a multiplication of infected cells around the body, which then leads to signs and symptoms of an illness to appear. Antibiotics work by directly penetrating the infected cell and destroying the bacterial cell wall. It then blocks certain vital processes that occur within the bacteria, preventing it from repairing and infecting again.  Final thoughts  It is important to consider whether antibiotics are the correct course of treatment for the type of infection and if it is actually needed as it has its advantages and it’s disadvantages. Don’t forget,  your body’s own immune system is there to find the source of the infection and destroy it. Eating fruits and vegetables, exercising regularly and sleeping well, are a few good habits to cultivate that will further strengthen your immune system, and equip it with the tools to fight and overcome the worst of colds, virus or infections. 

The Physiological reason  Gaining weight after working out is likely due to a number of reasons, 1. muscle fiber inflammation, this is a normal response when the muscle fibres break down and repair, 2. muscle glycogen stores (this is the glucose that is broken down and stored in the body from our diet), 3. water weight gain, which is due to water retention, and finally over time, 4. muscle mass gain. If weight loss is your goal, seeing an increase on the scale when you've been making an effort to exercise can be frustrating. However, it is a normal, common occurrence that is likely temporary.  The Hormonal Reason  Weight gain during exercise may also be down to the activation of the hormone cortisol  In response to exercise, the hypothalamus, our Brains smart control centre) which maintains balance (homeostasis), secretes corticotropin-releasing hormone, which activates the anterior pituitary (which regulates several physiological processes, including stress, growth, reproduction).  The pituitary gland stimulates the release of adreno-cortico-tropic hormone, which in turn stimulates the adrenal cortex (which produces  hormones that support vital organ functions)  and bodily processes to release cortisol. But did you know Cortisol is also released when we are stressed.  And what foods do we resort to when we are stressed? Sugary foods like ice cream and high in sugar chocolate! Yes you heard that right. Cortisol stimulates your fat and carbohydrate metabolism, creating a surge of energy in your body. While this process is essential for survival situations, it also increases your appetite. Additionally, elevated cortisol levels can cause cravings for sweet, fatty and salty foods.  Final thoughts  To define whether the weight gain is physiological, hormonal or both, you need to learn and understand how your body works and once you have achieved this, you will find the solution that works for you, though, cutting down the sugar in your diet is often a very good place to start! 

First, Let’s start with the reasons -  1. Tired muscles- When blood does not circulate properly, the oxygen carried in the blood fails to reach the muscle tissues effectively, which can result in muscles stiffening due to reduced blood flow and then cramping when required for movement.  2. Circulatory problems - those that sit or stand for too long, are more likely to have circulation problems. This is because sitting or standing for long periods can cause blood to pool in the veins in the legs, increasing the pressure within the veins.  This increased pressure causes the veins to stretch, thus weakening the walls of the veins which can affect the valves, whose job it is to return blood back to the heart and stop backflow. Now, as the pressure within the veins naturally drop when lying down at night,  a sudden movement in a muscle, can cause the cramps to begin. Here are 2 ways to fix the leg cramps - 1. Sit for no longer than 30 mins at a time.  If you have a smartwatch, you can set a notification every 30 mins to move. Or simply set a timer/alarm on your phone to remind you. 2. Cultivate a Stretching routine during the day and before you go to sleep. This is because stretching causes muscles to press on the arteries in the thighs and legs due to the increased demand of blood. This makes the body release chemicals that expand the arteries so more blood can enter and thus dramatically reduce the chances of leg and foot cramps occurring at night!  Final thoughts  If you sit or stand a lot for work and decide to change the routine and spend more time moving around in regular bouts in the course of your week, your blood circulation will improve, And your cramps will reduce or stop. There may be other gains too, such as less or no back pain and increased weight loss. So make the change now and make those regular evening or night time leg cramps a thing of the past! 

Ever wondered why it feels like a struggle to walk uphill or downhill? It is often due to the demand placed on weak leg muscles or tired stabiliser muscles of the pelvis and lower back, exerting themselves beyond their capacity to allow the body to carry out the activity.  So to help, here are a couple of tips.  First, pay attention to your posture walking uphill -  you back should be straight and you should march heel to toe.  When walking downhill, it's generally best to remain upright, though avoid holding your back  too straight as this can be counter intuitive and potentially lead to back pain. Keep your torso over your hips and knees and to assist, you can also lean slightly forward to improve stability and unload pressure off your abdomen and in particular one muscle - The Transverse Abdominis.  This muscle is the deepest of the abdominal group and helps with breathing but more importantly it activates the core and stabilizes the pelvis and low back when walking uphill and downhill.  Therefore training this muscle to become stronger will go a long way in helping lower back and pelvic stability so you can walk or hike all sorts of inclines and declines without the struggle. 

Let’s try a quick exercise - sit or stand now like you have just received the best news of your life!  Did you just move or change position? If so, notice how you now feel more focused and energised.  This is because Posture affects feelings. Our mood and emotions are physically stored in our body, and the way we stand, sit, or move can directly influence how we’re feeling. When you sit or stand straight, your posture  facilitates yours breathing and improves distribution of oxygen to your brain as well as the efficiency of blood flow from the brain to the rest of your body. If you tend to slouch or hunch over when you’re feeling down, this will not only affect your decision making, but also your breathing process, and it can lead to you feeling tired and fatigued.  If you stand tall and confident when facing a challenge, it can boost your confidence and put you in control of the situation.  So always remember to make the best decisions, you need to manage the state you are in so stand tall, and if you’re finding that difficult, resort to exercises to improve your posture or consult with your osteopath or chiropractor, who I am sure will be more than happy to help! 

The 4-7-8 breathing technique involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds.  This exercise helps to manage stress and anxiety. The breathing pattern aims to promote relaxation help people get to sleep. The technique-  Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed. Your breaths in and out should be equal in duration, but as short as possible. This is a noisy breathing exercise. This technique is an excellent way to force the mind and body to focus on regulating the breath, rather than replaying your worries when you lie down at night. If done properly, you may feel invigorated, comparable to the heightened awareness you feel after a good workout. You should feel the effort at the back of the neck, the diaphragm, the chest and the abdomen. Try this diaphragmatic breathing exercise the next time you need an energy boost or feel yourself reaching for a cup of coffee. 

Quick question, Are you the tortoise or the hare? We all want to achieve our fitness goals as quickly as possible.  Though, a more patient approach when trying to achieve those goals may be more sensible.  This is where being like the tortoise has its perks. Here are 3 ways to avoid to injury and achieve your fitness goals  1. Warm up before exercise - warm ups are often forgotten, yet they are probably the most important part of the workout- it gets your blood flowing and warms up your muscles to cater for the activity. 5-10 mins of gentle dynamic stretching increasing the heart rate to at least 60% your maximum.  2. Focus on technique.- ensure your are familiar with what exercise is beneficial for each relevant muscle groups and most importantly, do the workouts that work for you.  3. Avoid overuse. Overuse puts too much stress on your joints, muscles, or other tissues. A sure fire way to increase the risk of injury.  Finally just like the tortoise don’t forget to pace yourself. Train with the body you have, and not the body you want.  14

How to improve low mood and low energy  These are many things that can affect our feelings / emotions and it determines what happens to us and how we go about our day.  Some of these feeling may include feeling tired, lacking confidence, frustrated, angry and worried.  Don’t worry, In this episode, we will cover 5 steps to take to improve mood and increase energy. Set an achievable goal like regular practice for 2 weeks and then reassess, and set another goal until it becomes second nature. Remember small wins lead to big things.  If you follow these 5 steps you will find that both your mood and your energy will pick up significantly.   1) Eating At the right time.  Eating late, like when getting home after a long day will naturally tempt you into seeing what is in the fridge as you look for some late night indulgence, but this could lead to you feeling exhausted the next day.  Also Consuming a heavy meal too close to bedtime can be disruptive for digestive systems, causing indigestion and even heartburn, making you too uncomfortable to fall asleep. Ensure your evening meal is consumed way before 8pm to avoid any digestive upset.  If you are find avoiding indulging difficult, a useful time is to brush your teeth when the urge comes. after all who can be bothered to brush their teeth twice at night?  Eating at the right time will create a more stable energy source, as your metabolism will be engaged at optimal levels all day long. The goal is to eat one of the following foods from the next step every 3 to 4 hours in order to keep your blood sugar consistent and for your stomach to optimally digest.  2. My Top Ten Foods For Brain Function  1.Avocados: They provide monounsaturated fat, which helps to maintain healthy blood flow. 2.Blueberries: They protect your brain from oxidative stress and reduce the effects of brain aging. There have also been studies that show they can help with memory. 3.Broccoli: A great source of vitamin K, which is known to improve cognitive function and memory. 4.Dark chocolate: This helps your focus and your concentration and stimulates endorphins. Chocolate also has flavonoids, which have been shown to improve cognitive function. The darker here the better, as the darkest chocolate has the least sugar, and we all  know how sugar is something to eat sparingly.  I must add for that me, 100% dark chocolate looks great, but tastes terrible. In fact it tastes so bad, that you will probably be put off eating any sugar after. In that regard, it works well!  5.Eggs: They provide memory-improving and brain-boosting choline. 6.Green leafy vegetables: These are good sources of vitamin E, which reduces the effects of brain aging, and folate, which has been shown to improve memory. 7.Salmon, Sardines, Caviar: They’re rich in omega-3 essential fatty acids, which help reduce the effects of brain aging. 8.Turmeric: It helps reduce inflammation and boost antioxi- dant levels while also improving your brain’s oxygen intake. There’s also some indication that turmeric helps reduce cognitive decay. 9.Walnuts: These nuts provide high levels of antioxidants and vitamin E that protect your neurons and protect against brain aging. They also contain high levels of zinc and mag- nesium, which are really good for your mood.  There must be a reason why walnuts look like a brain! 10.Water: Your brain is about 80 percent water. Dehydration can cause brain fog, fatigue, and slower reaction and thinking speed. Every bodily function depends on water. Fact!  3. VITAMINS, MINERALS, ANTIOXIDANTS  SUPPLEMENTS VITAMIN B - shown to improve nerve function and reduces fatigue. CURCUMIN - Found in Turmeric, and helps in the management of oxidative and inflammatory condit

Written and Narrated by Andrew Siyabalawatte. The scenario is Your mid run, You’re feeling good pushing through your routine, you unexpectedly spot a pothole in your path and quickly take a big stride to avoid it, then it happens. What can be described as a sharp tweak, that brings you to a halt.  Pulling, straining or even rupturing your hamstring muscle is never fun.  So What happens when a muscle is pulled? The movements required to injure the hamstring muscle include extensive hip flexion with full knee extension.  A more severe injury might occupy  a "popping" or tearing sensation. Swelling and tenderness usually develop within a few hours. In this instance difficulty walking may be present. However let’s say in this particular scenario your hamstring is not ruptured (you’d know!) but you required to get back to your destination.  You have a few choices, either to walk slow in small strides, grimacing, or dare I say it, run.  Before making a decision, Do a Quick Test - the lunge.  If your hamstrings do not give during this movement, it is a good sign 👍🏼  The lunge lengthens the hamstring as you lower to the ground, and then contracts as you return your body to the starting position. You have assessed yourself, the strain feels minor, so you make the confident decision to run,  Run with increased knee flexion.   Why? Running involves several factors, initial contact, initial swing, mid stance, mid swing, take off and finally terminal swing.  Knee flexion need to increase In the mid stance of running, whilst take off (knee extension)  is required to keep the knee in slight flexion (more than normal. Your hamstring will adapt quite quickly to the new limited stretch response, which in turn will allow you to propel forward faster and without discomfort.  Further to this, It has been shown that increasing the knee flexion angle at ground contact can reduce the peak vertical ground reaction impact force, this is sure to alleviate load through the hamstring.  I must add, there is no one without the other, therefore running with a hamstring strain however mild can still make your injury worse, it’s that with this knowledge, you may just get over the fear barrier and get home quicker, in the process learning how your body works. 

Tight Hamstrings, A Good or Bad Thing? Written By Andrew Siyabalawatte, Narrated by Amy The short answer is Yes and No. Now for the long answer… The Hamstring muscles are made up of three muscles which are essential in the dynamic role of walking and running as they contract to bring the leg back and allow the knee to bend.  Beyond the function of gait, the hamstring muscles play and important role in the stability of the back and the lower limb as they act to keep the back upright and the lower limb strong. How do the hamstrings tighten? Like anything in life, doing too much of something is likely not a good thing. The hamstrings can tighten through repetitive movements like in running, or being in a sedentary positions for longer periods such as prolonged sitting. Please keep in mind, muscles adapt to your environment. The Hamstring muscles are no different. The natural tension in the hamstring muscles act to keep the lower back upright and maintain its natural curve. If the hamstrings are tighter than they need to be, they will automatically move the hips and pelvis back in order to accommodate the tightness.  This mechanism in turn will flatten the lower back and increase one’s chance of creating back pain, knee pain or even foot pain.  IOn the other hand, it is worth noting that the hamstring muscles are not supposed to be loose… Overstretching of the hamstring muscles can create vulnerability or weaknesses in the back and the lower limb. This can also lead to lower back pain and mechanical issues with the knee, ankle and foot. I see plenty of clients in my practice that have tight hamstrings, but no lower back pain or lower limb issues.  As long as the hamstrings are as tight as necessary, they will add strength and stability to the back and protect the lower limb through everyday activity and sporting performance.  Are your hamstrings feeling tighter than they need to be? Feel free to drop us an email or if your local, pop by and visit us. We will provide you with the necessary advice and expertise to ensure you get the balance just right. 

Sitting to Live…A Clear Path To a Bad Back. Written By Andrew Siyabalawatte, Narrated by Emma Without a doubt, one of the biggest causes of lower back pain in men and women, is prolonged sitting. Sitting forces muscles to hold the head, neck, shoulders and back, in a fixed position. This demand forces the blood vessels to work harder by increasing blood pressure, which in turn, reduces the blood supply to the working muscles over time, especially when they need it most. Lets discuss two of the more common questions I get asked. 1, Is it Better to Sit or Stand at Work? Unlike sitting, standing for a period of time has been shown to have some a positive effect on metabolism according to Harvard Health, however, it is the “balancing of weight distribution” throughout the body which in my opinion, is the most profound benefit standing has over sitting. Standing improves the chain of loading through the body, as the body works as a unit to distribute the weight more evenly, unlike that of the adaptive compensation mechanism sitting undergoes to meet the demands of the environment. 2, Is Sitting the Most Common Cause of Lower Back Pain? Traditional office chairs forces your legs into a 90-degree angle and cut off the blood flow to your feet, this set up causes back pain whilst sitting. There are many causes of back pain, I would say sitting is the most common predisposition to chronic back pain, considering a good majority of people in the working world are involved in predominantly desk based computer/laptop work.  Given the attention by media over the last couple of years on posture, especially for those working from home without a proper desk set up, there is now more than ever an increased awareness regarding posture and back pain nowadays on how to combat this. Advice and Recommendations Where long hours sitting for work is unavoidable, there are some interventions that can be incorporated into this environment. Like, keeping a small distance between the legs, keeping the knees dropped below the hips, and the pelvis tilted forward, though resting. Do not forget to correct amendments to computer screen height, to keep the back of head resting on the neck and shoulders.  The benefit of a “saddle chair” is understated as It allows your spine to rest in its natural position. This means your weight is distributed properly to the lower half of your body, your core is engaged along with the back, which provides support to alleviate strain on the low back, and help prevent long term chronic back pain.  My best advice is to stand, stretch and move around at regular intervals as movement is key to feeling healthy and to keep you going strong throughout the day. Remember, the body was designed to to move. Keep in mind,  “strengthen your body to suit your environment, instead of just changing the environment to suit your body”.

Best Mattress For Back Pain – An Osteopath’s View In 2022 Can a Mattress Contribute to Back Pain? By Andrew Siyabalawatte. August 2022. Back Pain is the leading cause of disability in the UK and affects approximately one in six adults. Whilst our environment influences our posture, lifestyle and habits (for example, sitting slumped at a desk with one leg underneath the bottom, until the foot goes numb), a mattress, where we spend several hours of our time on, can have a profound impact on the ‘maintenance’ of incorrect posture and subsequent imbalances our body develops for the long term. A Typical Back Pain Scenario Joe or Olivia Bloggs, wake up with an unusual tightness in the lower back that has become more noticeable over the past two days. Thinking nothing of it, they go to work which requires sitting at a desk for extended periods of time. Work is busy, so the tight constant feeling in the lower back, takes a back seat in the mind. Its home time, time to put the feet up and catch up on one or several tv shows. During this time, the tightness has returned to the forefront of the mind. Several hours later, waking up on the sofa in an unusual position, the tightness has now escalated to a dull pain. Time to go to bed. The alarm sounds. It’s time to get up. All of a sudden, an intense pain surrounds the base of the back. Joe/Olivia take several minutes to get up. Something is not right. Is The Mattress To Blame? No and Yes. No, because Joe/Olivia could have done several things along the way that may have helped avoid this particular back pain scenario. Yes, because there is evidence to suggest that a mattress that fails to provide adequate support or pressure relief may also contribute to aches and pains the next day. A Good Mattress Research suggests that sleeping on a medium-firm mattress, promotes comfort, proper spinal alignment and as a bonus, better quality sleep. A good mattress will support the healthy curvature of the spine by distributing the body weight evenly. This will prevent uneven load on the back, individual joints and muscles. Too OTTY To Handle Before I speak of the health benefits this mattress brings, I must inform you all that this recommendation comes from my own personal experience, having purchase the OTTY Original Hybrid mattress for myself. This mattress uses a combination of springs and foam. From my research, I know that a good supportive mattress should have around 2000 springs. This level of support will create the perfect spinal alignment to support the back and joints, significantly reducing the chances of developing back pain. My job as an Osteopath is very demanding as I stand and lift body weight all day. The OTTY Original Hybrid mattress ensures that as my body recovers from the stresses of the day, it not only supports my body to restore its normal alignment, but it keeps me cool with its memory foam ‘Air Flow System’ technology, which helps to remove excess heat and ensure my body temperature stays well regulated.

The Best Positions To Sleep and Manage Neck and Back Pain  By Andrew Siyabalawatte, posted April 2021. Did you know that around ten million people in England suffer from back pain? Worrying figures from research by Arthritis UK show that people of all ages are struggling with a musculoskeletal problem. Bad sleeping positions definitely contributes to this problem. Especially at a time where working from home in all sorts of positions have become unavoidable, as prior to the beginning of this epidermic, most people were working from an office, with a reasonable desk setup. Most of my clients feel great following a treatment session, only to return to an working environment, almost certain to unravel the good work carried out. Therefore, whilst I cannot change their working environment, I can certainly advise how best to manage back pain during a time they are most likely to maintain muscle imbalances – During Sleep. What Sleeping Positions should be Avoided? I shall bullet point this for ease of reading – Sleeping on the front – the best position to create muscle imbalances and breathing problems, remember, muscles store memory.The Foetal Position – the most common position to sleep in, why is it bad for back pain? most people curl up so much so that the spine and lower back is being overstretched into a position which results in pain, especially when turning – think the same as poor posture at the desk, just lying down.Good Sleeping Positions for Back Pain Lying on the side – but, with a pillow in between the knees, why? The pillow will keep the hips, pelvis, and spine in better alignment and in turn, alleviate pressure off the knee. Pay good attention to position of head and neck alignment in this position too.KEY POINT – only flex hips and knees slightly, as this position will ensure there is less pressure on the back.Sleeping on the back – the key here is a small pillow under the knee which can reduce either knee or hip pain by decreasing the stress on the joint and in turn, the pressure on the back.Pillow Recommendation for Neck Pain Relief and Neck Alignment – The Original Groove® Pillow (formerly known as the EasySleeper). This pillow will maintain and support the natural position of the neck as the head rests. I recommend this pillow to all my clients and I use it myself! Click here to purchase the The Original Groove® Pillow and get 10% OFF NOW! At Back To Health Wellness Our clients focus heavily on improving their neck and back position in order to manage the stresses placed on the body through the working environment and everyday life. This is done through flexibility stretches and strengthening exercises. Book with us to learn more about how to manage back pain and improve posture permanently.

You may have heard the saying “tight muscles are weak muscles” and you may be thinking, but how can this be true? A True Cause of Muscle Pain This tightness occurs when a muscle group is not strong enough to support the task you are doing. For example, you may feel that you have very tight quads and hamstrings, which are worsened by physical activity such as running. This is because the muscles are not able to use 100% of strength that is needed to carry out the task and therefore, end up overworked, resulting in tightness. This is essentially the same when neck pain occurs from sitting at a desk all day. The muscles of the neck keep the head and cervical spine supported, but can eventually become fatigued. It’s natural to then assume that stretching and mobilising the area of tension will ease the muscle pain. Stretching will help with muscle flexibility, lengthening and improve range of movement, all of which will aide in the tension and tightness of the area of pain. However, this stretching may only provide temporary relief. By working on strengthening the muscles, you are providing them with the ability to withstand the task you are asking of them. Whether this be running, weightlifting, playing sport or working at a computer each day. Both stretching and strengthening of the muscles play an important part in muscle pain management and it is worthwhile including both in daily exercise routines. Emma MacDonald is a registered Sports Massage Therapist and Soft Tissue Specialist. Her specialist areas include Soft Tissue Release (STR) and Muscle Energy Technique (MET), both extremely effective techniques in helping restore normality to tight and restricted muscle tissue, in turn increasing range of motion and a reduction in pain.

The Best Pillow For Neck Pain In The UK, written by Andrew Siyabalawatte and narrated by Arthur. Quite aptly named, The Original Groove® Pillow, formerly EasySleeper, was designed by those with neck pain to combat one or two of the most common predispositions to neck pain and back pain in the UK, Posture and Sleep. Do not get me wrong, sleep itself is not the cause. It is most likely to be the posture we adopt with the pillow and mattress that carry our body shape and weight for several hours while we are sleeping. Misalignments caused by the unnatural position of the neck and back will contribute to neck and back pain we wake up with during the night, or as we go to rise in the morning. I must add, everyday factors like the type of jobs/professions we have (like sitting at a desk for hours), alongside the various activities our body has to engage in daily for our sake, all have a massive impact on the state our neck and back is in when we finally hit the sack. Therefore, whilst changing our job/profession is not easy, adapting our environment to suit our body, maybe easier. This is why the Original Groove® Pillow may just be the answer we have been looking for. Like a distant memory, memory foam technology has been around for a while. It is designed to contour to your body’s shape for support and pressure release. This is where this pillow excels… The Original Groove® Pillow is brilliant at absorbing the weight of the head and supporting the neck and shoulders. It achieves this by keeping its shape, especially during longer hours, unlike conventional pillows, reducing deformation. This results in a good nights sleep that is not only less arduous on the mechanics of the spine as it maintains your body’s ideal alignment, it is less likely to result in neck or back pain. Depending on the individual, it does take a few days or maybe even longer for the body to adapt to it. It took 3 days for me to feel comfortable with it. I do believe my profession had a lot to do with my body’s adaptation time. As an Osteopath, I am constantly looking down whilst I am treating, which obviously has a short and long term impact on my posture and therefore, my body's soft tissue memory. This pillow is designed to help return the neck to it’s ‘natural’ curve, therefore the soft and connective tissue of the spine i.e. the ligaments and muscles of the neck and back, have to change memory to adapt to it. Like anything, this takes time, after all mine did. My wife on the other hand, took to it like a duck to water. Everyone is different, though as long as we give our body the correct care and attention it deserves, it will no doubt look after us. Dear readers, I recommend the Original Groove® Pillow is a good place to start doing just that.

Good Posture May Ease Symptoms of Depression, written by Andrew Siyabalawatte, and narrated by Emma. When you’re down in the dumps, sitting up straighter may lift your spirits. People with depression often slouch, their droopy shoulders mirroring their down mood. So what happens if they simply sit up straighter? They may feel more upbeat and less fatigued, says a new study from the University of Auckland. The study was published in the March 2017 issue of the Journal of Behavior Therapy and Experimental Psychiatry. Previous research had focused on the link between posture and mood in healthy populations. These studies suggested that, compared to sitting in a slumped position, sitting upright can make you feel more proud after a success, increase your persistence at an unsolvable task, and make you feel more confident in your thoughts. Research also suggests that sitting upright can make you feel more alert and enthusiastic, feel less fearful, and have higher self-esteem after a stressful task. But would a simple change in posture have any impact on people with depression?  In the studies mentioned here, researchers randomly assigned the participants to either an upright-posture group or a usual-posture group. Those in the upright-posture group were given instructions on how to sit up straight: First, they looked straight ahead, straightened their backs, and leveled their shoulders. Then, they thought about stretching the tops of their heads toward the ceiling while gently drawing their shoulder blades down and together. The results from the study concluded that those with mild to moderate depression who sat upright, reduced their fatigue and increased their enthusiasm over a short time period, compared to individuals who sat in their usual posture. If you have depression that’s causing serious distress and interfering with your daily life, good posture alone is no substitute for professional treatment. But as an addition to treatment, occasionally reminding yourself to sit or stand up straight might help you feel more upbeat and energetic. Thus far, there’s only limited evidence to support this approach, but there’s also very little risk in trying it. If you don’t have depression but are just feeling a little blue, multiple studies suggest that improving droopy posture may give your mood a pick-me-up. Therefore, if you notice your shoulders are slumped and you are looking at the ground whilst walking, look up and put you shoulders back, because there is a good chance you may immediately feel much better.

Three Reasons Why You Should Get Proactive About Solving Chronic Back Pain, By Andrew Siyabalawatte and narrated by Emma. Whether you know the precise cause of your back pain, or have no idea where it sprang from, it is common to feel as though there is no end in sight. We are remarkably adept at modifying our movements and lives to accommodate discomfort and to avoid those things that exacerbate the pain further. Hopefully, the following three reasons why you should get proactive about solving chronic back pain will encourage you to take action and aid a return to full mobility so that you can enjoy a happier and healthier life.   Number 1 - The Changes You Make Now Will Help You Now and In The Future Poor posture, for instance, is an incredibly common cause of back pain, and implementing better practices into your life sooner rather than later will ensure that you are safeguarding yourself against further issues in the near and distant future. At Back To Health Wellness, we help our clients eliminate their bad habits so they can develop new long lasting good ones. Number 2 - Back Pain Can Have a Significant Impact on Your Mental Health When you are experiencing issues with your back, the most obvious consequences are physical: lessened mobility, pain, trouble sleeping and an inability to relax are likely to be the factors that first spring to mind for anyone currently suffering. Unfortunately, the toll back pain takes on our lives can go beyond physical discomfort, and the emotional effects of back pain can be just as disruptive. Poor concentration, low mood, and mental fatigue can all begin to encroach upon our ability to work and live as we would like to, and they must not be underestimated by anyone suffering from recurrent bouts of back pain. Solving chronic back pain with medication can also have a detrimental impact on your mental health. Medication does not address the cause of the pain; it only masks it. Additionally, certain prescription medications can result in other mental health issues including addiction. Number 3 - Chronic Back Pain Could Be Impacting Your Overall Health in Other Ways When we are in pain, it is all too easy for us to sink further into bad habits for the sake of comfort. Hunching over and tensing our bodies as a way of mitigating the discomfort is common, and this can have a significant impact on your health in general. For instance, stooping over rather than sitting up straight can compress the diaphragm, making it much more difficult for the body’s digestive system to work efficiently. This can take a toll on our metabolism and exacerbate issues like constipation and IBS. Try not to allow yourself to get into a vicious cycle with your back pain; Solving chronic back pain starts with proactively keeping your back strong and healthy, preferably before there are even any signs of a problem, albeit it is never too late to start taking steps to strengthen your back! We are here to help!

Are you guilty of poor posture? Click here to discover some of the surprising consequences of slumping, and why sitting straighter could make you feel much healthier. Maintaining good posture is a daily struggle for many of us. Whether you’re working on your feet or at a desk, it’s all too easy to slump into bad habits. You probably know that sitting and standing poorly is bad for your back, but do you know about the trouble it could be causing for the rest of your body? Below, we look at some of the most common side-effects of bad posture – some of which might even surprise you. Pain This may be the most obvious consequence of bad posture, but sometimes it can be difficult to connect the dots and realise just how much of our pain could be fixed by keeping ourselves a little more vertical. The joints in our hips, knees and ankles are all connected to your spine, which means that the damage done by incorrect posture can spread much further than your upper back. Slouching – particularly when walking – puts a strain on your lower body, and over time this can cause persistent pain and discomfort. It’s not good news for your upper body, either. Allowing your head to droop in front of your shoulders can lead to recurrent headaches and jaw pain as a direct result of tension in your neck and shoulders. Have you considered postural assessment? If you’re keen to make lasting and positive changes to your posture, a chiropractor in Guildford offers a two-step assessment and treatment for your unique spinal and muscular health. Digestive problems Around 40% of people in the UK are suffering from a digestive issue at any given time, and in recent years there has been an alarming rise in the number of people suffering from IBS and similar disorders. Bad posture can cause a number of issues with digestion, since the organs responsible for passing food through our bodies are compressed. This can lead to a sluggish metabolism, causing heartburn, acid reflux, and constipation. Improve your mood Body language is a powerful tool, and there’s research to suggest that sitting straighter can give our mood a much needed lift, and make you feel more on-the-ball and confident at work. While bad posture probably isn’t solely responsible for your negative moods, there’s a strong chance that it could be exacerbating the problem. Pins and needles Tingling in your hands can be a sign that the nerves and blood vessels around your shoulders are being constricted. Sitting poorly, with your head and shoulders hunched forward, may be causing or exacerbating this problem, and it is recommended that sufferers take immediate steps to improve the way they are sitting and standing. Fatigue Although sitting down may seem like the energy-saving option, you may have noticed that it can make you feel as though you’re ready to fall asleep. This is because bad posture puts unnecessary tension and strain on your body, which forces you to use more energy than you would if you were sitting properly. What’s more, the pain caused by bad posture can make it difficult to sleep comfortably, which may prevent you from getting enough rest each night – another good reason to look into ways of achieving and maintaining good posture.

5 Potential Causes For Neck and Shoulder Pain, written by Andrew Siyabalawatte and narrated by Emma. It’s easy to forget how much work our necks do each day – that is, until they start to hurt.  Neck pain and stiffness is very hard to ignore, and, if it goes on for more than a few days, it can begin to interfere with our lives. It may make it difficult to drive, sleep, and work. Here are some of the most common causes of neck pain. Number 1 - Myofascial Pain Syndrome For someone who has myofascial pain syndrome, painful knots will form throughout the body, causing localised pain and weak or stiff muscles. Patients tend to manage the symptoms with pain relief and physical rehabilitation.  Massage therapy is designed to target damaged connective tissue, muscle, and tight muscle fibres to provide a sense of relief from within. Number 2 - Changes to the Cervical Disc Vertebrae As we age, the cervical spine, which is comprised of 7 discs and 7 vertebrae, can accumalate wear and tear and we can begin to experience disc problems.  Many people will experience this condition at some point. It can cause neck pain that spreads to the shoulders, head and arms, as well as a significant loss of mobility when turning your head from side to side. Exercise, posture improvement, and massage can ease symptoms.  Number 3 - Bad Posture Modern life has a lot to answer for, especially when it comes to the (seemingly unconnected) aches and pains we experience throughout our bodies.  These days, many people spend much of their day sitting; whether it’s to work over a computer, look at a smartphone, read, or watch television, the way we hold ourselves makes a big difference to our overall health.   Sitting with the head and shoulders slumped forward can push your spine out of alignment, and create tension, which can cause pain in your head, jaw, neck, and upper back. Make an effort to hold your head and neck upright, and keep the shoulders from turning in towards the body.  Number 4 - Muscle Strain You might not realise, but there are actually twenty-six muscles in your neck allowing you to move, balance, and swallow.  It is possible to strain a muscle in your neck while playing sports. Swimming, for instance, involves a repetitive motion that can cause pain in the neck – but it is also possible to cause a strain in more innocuous situations, such as sleeping in an unsupportive position, straining to look at a badly positioned computer screen, or driving with the headrest in the wrong position. Number 5 - Stress and Anxiety For most people, one of the most common ways stress and anxiety manifest in the body is through physical tension. The neck is one of the most common targets for stress-related tension, and if you are experiencing these emotions on a regular basis, the problem can become cumulative. Consider meditation, massage therapy, and gentle exercise to relieve anxiety and stress and, hopefully, improve your physical symptoms too. 

For many, back pain has a habit of rearing its ugly head when we are least expecting it; it can impact every aspect of our lives, and make simply getting through the day a physically and mentally exhausting experience. Sciatica is one of the most common forms of back pain. The exact location of the pain – and its severity – varies from person to person and, if left unmanaged, turn into a chronic condition that takes a significant toll on our mobility, energy levels, and quality of life. Due to the changeable nature of the pain, it is not always easy to know whether what you are suffering from can be characterised as ‘sciatica’. If you are suffering, then a Chiropractic Clinic in Guildford and Osteopathic Clinic in Esher will be your best port of call for learning more about your spinal health, and how to ensure a safe and sustainable recovery. What is Sciatica? From your lower back to your foot, the sciatic nerve is responsible for uniting the spinal cord with the lower body, and any pain which stems from this nerve is referred to under the term ‘sciatica’. The sciatic nerve is vulnerable to inflammation or compression owing to a wide range of causes, including injury, age, heavy lifting or, perhaps most commonly, a slipped disc, which is itself caused by inactivity or excessive strain during exercise, age, or heavily lifting. The symptoms can range from moderate to extreme pain in the lower back, buttocks and leg. This can be accompanied by a numb or tingling sensation in the leg or foot, and weakness in the affected leg. You might find it incredibly difficult to carry on with life as normal, and find that certain movements or actions, such as sneezing or going to the toilet, cause further pain and discomfort. What Can You Do About it? It can be tempting, when you are in the midst of a flair up, to put your feet up and take the weight off your leg for a few days until the pain subsides. Unfortunately, it is generally advisable that you make an effort to continue with life-as-normal; gentle movement and exercise can help to relieve the pressure on your nerve, and facilitate a quicker recovery. Painkillers that reduce inflammation, such as Ibuprofen, can help when used in conjunction with a heat pad placed against the affected area, and sleeping with your legs supported by a pillow (on your side, or your back) can make it easier for you to rest comfortably at night, and investing in a more supportive chair will ensure you are not causing further compression to your sciatic nerve. For some people, sciatica can be a short-lived affliction, and will fade on its own within a few days or weeks of appearing – if it becomes chronic, or begins to impact your ability to live and work as usual, then you should consult with a chiropractor to ensure you are able to support your body as it heals. Back pain can be an incredibly distressing condition. Aside from the physical discomfort, it can make it difficult for you to feel positive and energetic throughout the day. There is, however, plenty of practical and effective support available to anyone suffering from reduced mobility or severe discomfort due to sciatica, which means that you needn’t resign yourself to feeling this way forever.

Slouching that occurs due to inactivity caused by weak or fatigued back muscles can ultimately lead to poor posture.  The connective tissues I.e ligaments act when the back muscles are engaged in keeping a person's back straight. When the connective tissue is stretched beyond their normal range, the muscles in the back have to work harder to maintain good posture.  It is when the back muscles are weak, why it feels like so much work to sit up straight, and why it seems so relatively comfortable to slouch. The human body isn’t actually created to sit down for several hours a day with our back straight and posture excelled however modern work life has meant plenty of us are sat at a desk for 8 hours, 7 days a week, training this poor posture.  If particular attention is given to the back through the form of a relevant stretching and strengthening routine rehearsed over a period of time, the connective tissues will then register the new found strength in the back muscles and thus, allow sitting or standing for the same duration to be more comfortable.  Therefore, the short answer to whether slouching is bad for you or not, is no. The correct slouching method when used appropriately can in many cases where the back is active through standing and sitting for long periods, relieve the pressure that builds through the discs and muscles associated with the lower back. 

If sitting with your legs on a stool/chair gives your lower back discomfort - stop and change position to sitting cross legged.  Does the back feels easier?!  If so, why would it help? With your legs outstretched, the nerves, muscles and ligaments connected to the lower spine and the pelvis, are being pulled into a lengthened uncomfortable position, which actually puts more pressure on the nerves, muscles, ligaments  etc - this causes the back to ache. Sitting crossed legged, actually reduces the compression on the lower back and the pelvis by allow a more natural position in the lower spine and thus, de stresses the nerves, muscles and tissues associated with the back and pelvis. Think, Why is sitting cross legged it the number 1 position for meditation?! P.s. if neither sitting with legs outstretched or cross legged help, try lying down on your back with your knees bent and feet resting on the floor.

Do you feel neck or lower back ache after sitting at your desk for several hours a day? Or even after standing for a short period of time? Keep your spine in mind in every environment you are in, and back ache will become a thing of the past!