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Is mindfulness the answer to stress?

If you’ve read any of my previous blogs, you’ll know that stress and the impact it has on our bodies is something I’m fascinated by. 

Stress can be defined as the body’s reaction to feeling threatened or under pressure. This natural response can manifest in various ways, including physically (for example, an increased heart rate and muscle tension) and mentally (i.e. anxiety, irritability or difficulty concentrating). 

As the latest statistics* show, we all experience stress to some degree throughout our lives. And, as an Osteopath and Autogenic Training practitioner, it’s something that brings many clients to my clinic. 

A little stress is normal. However chronic stress can become a problem. Therefore, how we respond to stress is what makes the biggest difference when it comes to safeguarding our overall health and wellbeing. 

With April marking Stress Awareness Month, I wanted to raise awareness about how the simple practice of mindfulness can help. 

 

What is mindfulness?

Mindfulness is all about being present and engaging with the here and now. It’s about living with intent rather than living your day-to-day life on auto-pilot and accepting that life isn’t perfect so it’s worth working with what you have now, not with what was or should have been. 

Practicing mindfulness can result in a wide variety of benefits for our physical and mental wellbeing. For example, it can: 

  • Reduce anxiety and stress
  • Provide a much-welcomed break from distractions
  • Boost creativity
  • Improve attention span
  • Lower blood pressure**
  • Improve sleep quality***
  • Help you manage your emotions so you can respond instead of react
  • Help you reshape your perspective so you can focus on what is important in life 

 

Practicing the art of mindfulness

Not long ago, I went on a three day stone carving course at West Dean College in Sussex with my wife for her birthday. 

The idea came about after we were watching the news and she was fascinated by how traditional stone masons had helped restore the 12th-century Notre-Dame Cathedral in Paris, after most of it was destroyed or damaged in a huge fire in 2019. 

My wife has completed previous courses at the college before and been impressed with the knowledge and expertise of the tutors, along with the beautiful grounds the venue is set in. 

For this particular course, we were asked to bring an image of something we would like to carve. I chose a mask I bought from a market in Marrakech in February. While my wife decided to create a bird bath. 

We each started off with a 7 inch block of Maltese limestone and then our course tutor guided us on how to use chisels and hammers to create the desired shape and detailing. 

Being an Osteopath, I’ve always enjoyed working with my hands. But the creative process of carving something was incredibly relaxing, rewarding and therapeutic. I found that when you are focusing on one thing, you are forced to be present. There’s none of the usual 21st century distractions, like smartphones ringing or social media notifications, for your brain and body to contend with. Instead, all you have to focus on is where you’ll carve next. 

 

“It is not stress that kills us, it is our response to it”

Therefore, it’s important to look inwards and shine a light on your thoughts, feelings and senses because — as both I, my wife and my patients have seen and experienced first hand — if we let stress consume us, it’s our overall health and wellbeing that may suffer as a result.

Of course, stone carving isn’t the only way to help bust some stress and be ‘in the moment’. Simple actions like going for a walk in nature, journaling or gardening can help. 

The same can be said for cooking or writing. It’s about finding what works for you and really connecting with yourself because, as one of the most celebrated physicians and the leading expert in the role the mind-body connection plays in illness and health, Dr Gabor Maté, says: “When we have been prevented from learning how to say no, our bodies may end up saying it for us.”

 

For more tips on how to manage stress, read up on how to navigate stress during unsettling times and discover how mindfulness and meditation can change the brain structure in eight weeks. 

Or, to book a consultation with Osteopath Robin Kiashek, who is registered with both The General Osteopathic Council and The British Naturopathic Association, please click here.

 

*https://mentalhealth-uk.org/blog/burnout-report-2025-reveals-generational-divide-in-levels-of-stress-and-work-absence/

**https://pmc.ncbi.nlm.nih.gov/articles/PMC7792371/

***https://www.sciencedirect.com/science/article/pii/S2212958824000879

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Pain-free travel tips for staying active (and injury-free) on holiday and beyond

Did you know, 27% of holidaymakers have either had or witnessed a travel partner have an accident on vacation? 

That’s according to a 2024 survey* that found 35.88% of all accidents on holiday occurred from slipping, tripping or falling while on an excursion. While a further 31.18% of accidents on holiday were put down to slipping, tripping or falling in a hotel, due to wet floors or misplaced objects. 

As an Osteopath with more than 30 years’ experience in the industry, I’ve seen all too clearly that unforeseen events can happen both in and out of the office. Whether it’s losing control while skiing, slipping on wet floor tiles around the pool or losing your footing and taking a tumble due to uneven ground. 

But it’s how one confronts and deals with these sudden surprises — both physically and/or emotionally — that’s important. 

Banana skins around the corner

For example, just this month, while taking some time away from my North London clinic, I ventured out on a bike ride. 

Cycling is something I’ve been doing for years. But while out, enjoying the early signs of spring, I miscalculated a kerb and came toppling off my bike. This resulted in a painful sprain, a very nasty scrape along one side of my body and a slightly wounded sense of pride.

As I’ve written about previously, I like to see the glass half full not half empty. So the positive spin on this is that two very nice passersby very quickly came over to help. While another pedestrian offered to usher me into their nearby office so I could receive first aid. 

 

Do what I say and not what I do

 

As you age, there is a tendency to get stuck in one’s old ways. But this ‘banana skin’ moment of mine brought to mind one of my favourite phrases — that being: one’s greatest strength is one’s greatest weakness, and one’s greatest weakness is one’s greatest strength.

In this instance, what my body was able to do when I was 25 simply isn’t the case at 68. I’m a big believer in staying active and moving your body. But life is a series of calculated risks and if you win, you will be happy, if you lose, you will be wiser. 

Therefore, if you are heading off to sunnier climes this month or beyond, it’s always worth pushing yourself. But, as this unforeseen event has reminded me, it’s even more important to know your limits. So, to help you stay active and injury-free on holiday, here are some top tips: 

  • Stay active. For some, a holiday is a chance to escape the daily grind and simply allow their minds and bodies to recharge. Of course, rest is important. But so is balance. Therefore, if you’ve got a long haul flight, stretch your legs by walking up and down a few times and once you’ve reached your destination, remember to take a short break from sitting on your sunlounger every half hour.
  • Bend at the hips and not your back. Try to do this by keeping your upper body upright as much as possible and your chest forward. Doing so can help prevent any mishaps that can come from lifting heavy items awkwardly, like heaving suitcases on and off the baggage carousel. 
  • Use a rucksack. During day trips carry your travel essentials in a well-fitted rucksack, using both straps, rather than flinging a bag over one shoulder.
  • Ditch flip-flops. Instead, invest in a good pair of walking shoes. Doing so will cushion your feet, support your soles and help with shock absorption. And, if you are planning on heading out on a run, I’d recommend going to a specialist running shoe shop to get fitted.
  • Consider your posture. Yes, even on holiday as tech neck, from staring down at your phone, doesn’t just arise at work. If you can, sit up straight, don’t slump chairs and walk with your shoulders back and head up (not staring at the ground).

 

How Osteopathy can help

 

The human body has the innate ability to heal given half the chance. And in my time as an Osteopath, I have used many non-invasive methods, like gentle osteopathic techniques, to help to increase the mobility of the joints and relieve muscle tension.

 

I have also trained in various additional complementary disciplines including Western Acupuncture — which can help to enhance the blood supply to the tissues, which in turn promotes the body’s natural healing process — and Low Level Laser Therapy — which can stimulate your cells to repair tissue and reduce inflammation and pain.

 

So do reach out

Osteopath Robin Kiashek is registered with both the The General Osteopathic Council and The British Naturopathic Association, and is committed to helping his patients achieve physical and emotional wellbeing. For more information about how Robin can help with injuries and pain management incurred at home or away, get in touch. To book a consultation, please click here.

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Suffering from shin splints? Don’t run away from the problem!

Along with runner’s knee and Achilles tendinitis – shin splints are thought to be one of the most common health injuries runners incur. And, with a world record-breaking 840,318 people having applied to run the London Marathon on Sunday April 27th, it’s a topic that’s worth talking about.

Shin splints – which are often more formally referred to as medial tibial stress syndrome – are a very common overuse injury. The term refers to a pain that occurs in the front or inner parts of your lower legs, along your shinbone.

According to the latest data, shin splints account for around 11% of injuries in male runners and 17% of injuries in female runners. It’s also prevalent in dancers and those who work in the military.

In total, shin splints affect between 13.6% and 20% of runners and contribute to up to 60% of lower limb injuries

What are the symptoms?

If you suffer from shin splints, you’ll most likely have a dull pain, ache or throbbing feeling along the front or inner part of your shinbone. But you might notice a few other symptoms including:

  • A pain that gets worse when you exercise
  • Tenderness to touch
  • In some cases, mild swelling can occur
  • The pain seems to go away when you rest

What is the cause of shin splints?

Shin splints are caused by repetitive stress on your shinbone and the tissues that attach your muscles to the bone.

They occur because you are putting too much stress and strain on your shin bone and the tissues around it.

 

Why do shin splints occur?

Usually, shin splints flare up because you have overexerted yourself or have pushed your usual exercise limits that little bit further. Generally speaking, you are more likely to get shin splints if you:

  • Have started exercising after not being active for some time
  • Run or jump on hard surfaces
  • Have a poor running technique
  • Are wearing shoes that don’t offer you enough cushioning and support
  • Don’t rest enough between your exercise sessions

How do you get rid of shin splints or prevent them?

In many cases, shin splints can go away with rest. According to the NHS, if you suffer from shin splints you could also try:

  • Wearing trainers that cushion and support your feet properly
  • Building up to the exercise intensity gradually
  • Warming up before any exercise and stretch after exercising
  • Putting an ice pack on your shin for up to 20 minutes every 2 to 3 hours
  • Switching to gentle exercise such as yoga or swimming whilst it is healing
  • Exercising on soft ground, if and when you are feeling better

 

How osteopathy can help with shin splints

Osteopathic treatment can help to reduce the tension deep in the muscle of the leg.

With more than 30 years’ experience in the industry, I take a holistic approach when it comes to assessing any problem my clients are suffering from. For shin splints, I would look to reduce the tension in the leg muscles and make sure there are no other underlying mechanical problems.

You might be suffering from the pain in the shin, but other predisposing factors  – like your gait or posture – might be the root cause.  Only after a full biomechanical assessment can we come up with a treatment plan.  If left unchecked these pains might develop into something far more serious.

Robin Kiashek has dealt with numerous running injuries – including shin splints. Get in touch if you would like to book a treatment or find out more.

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What would an Osteopath treat?

Osteopaths are widely known for treating back pain. However Osteopaths can treat well beyond the spine. 

From frozen shoulder and Fibromyalgia to headaches and muscle spasms—as an Osteopath, I use a variety of manual techniques, manipulation and allied therapies (like lower level laser therapy and Western Acupuncture) to improve circulation, reduce pain, and enhance the body’s natural healing processes. 

That said, Osteopathy is a holistic approach to healthcare and Osteopaths treat the person as well as the presenting symptoms. Therefore, I wouldn’t just look at the physical symptoms a patient is presenting with. A big part of my Osteopathic training is to identify any underlying factors to get to the root cause of the problem, which can sometimes be multifactorial—physical, emotional and nutritional. Doing so may help prevent recurrences and work towards improving a patient’s overall health. 

 

Health conditions an Osteopath can help with

 

As confirmed by the Advertising Standards Authority, Osteopaths can help with a range of health disorders like:

  • Arthritic pain
  • Circulatory problems
  • Cramp
  • Fibromyalgia
  • Frozen shoulder/ shoulder and elbow pain/ tennis elbow (lateral epicondylitis arising from associated musculoskeletal conditions of the back and neck, but not isolated occurrences)
  • Headache arising from the neck (cervicogenic)
  • Joint pains
  • Joint pains including hip and knee pain from osteoarthritis as an adjunct to core OA treatments and exercise
  • General, acute & chronic backache, back pain (not arising from injury or accident)
  • Generalised aches and pains
  • Minor sports injuries
  • Muscle spasms
  • Neuralgia – referred acute pain caused by irritation of a nerve
  • Tension and inability to relax
  • Rheumatic pain
  • Sciatica – presents usually with pain down one or both legs
  • Uncomplicated mechanical neck pain (as opposed to neck pain following injury i.e. whiplash).

But perhaps it’s lesser known that Osteopathy and allied therapies can also help with: 

 

1. Migraine prevention

Believed to affect 6 million people in the UK*, Migraines can be a headache in every sense of the word. The complex neurological condition might begin with a painful headache preceded or accompanied by disturbed vision or aura—but migraines can affect the whole body. 

Someone suffering with a migraine might see flashing lights and/or zig zag patterns. While others may also experience pins and needles, numb limbs and difficulty in speaking. Sufferers can also encounter dizziness, nausea, vomiting and sensitivity to light, sound and smells. 

Medication is one method some turn to, to help control the pain, severity and frequency of attacks. However, as a Naturopath, I try to help my patients achieve emotional and physical wellbeing through natural methods and treatments, allowing their bodies to fight and prevent disease, minimising the need for surgery or drugs.

For example, Osteopathic techniques can help relieve migraine symptoms, whilst understanding and addressing the underlying, sometimes multifactorial, factors involved. While a 2020 systematic review, confirms that complementary therapies, such as Western medical acupuncture (which is also known as dry needling), “is an effective and safe method for migraines”.

 

2. Rheumatoid Arthritis

Differing to Osteoarthritis, Rheumatoid Arthritis (RA) is an autoimmune disease that causes stiffness and pain because of inflammation in the joints.

According to the NHS, GPs usually treat RA with disease-modifying anti-rheumatic drugs (DMARDs). However there is a growing body of evidence that suggests natural approaches, like exercise, nutrition and Osteopathy—though the use of soft tissue massage—can be useful for pain management. 

And, as researchers confirmed in the 2022 edition of the Evidence Based Complementary Alternative Medicine journal, acupuncture can be a ‘beneficial’ non-pharmacological option, too. “Available evidence suggests that acupuncture is beneficial for relieving pain and ameliorating quality of life and health index in patients with RA,” researchers stated. “Thereby, it should be available as an adjunctive nonpharmacological treatment in rehabilitation programmes.”

 

Get in touch

If you are suffering with any aches or pains don’t suffer in silence. Schedule a consultation either online, via phone or by sending an email. Osteopath and Naturopath Robin Kiashek holds clinics on Mondays, Wednesdays and Fridays.

*https://www.nhs.uk/conditions/migraine/

**https://gutscharity.org.uk/wp-content/uploads/2016/08/DigestingTheFactsReport.pdf

***https://www.nlg.nhs.uk/resources/gastrointestinal-conditions/

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New Year’s resolutions aren’t just for Christmas — make lifestyle changes that stick

New Year’s Resolutions: Why They Don’t Last

Whether it’s joining a gym, drinking more water or giving up sweets and/or alcohol, the New Year offers up a clean slate to start afresh.

But whatever New Year’s resolutions you have in mind, I much prefer to think of these goals as small and sustainable lifestyle changes instead.

The problem with New Year’s resolutions

Typically restrictive, unrealistic and hard to maintain, some estimates* claim as many as 80% of people fail to keep up with their New Year’s resolutions come February. While only 8% of us stick to these aspirations all year round. 

In my opinion, resolutions are a temporary strategy often built on quick fixes and unattainable expectations. 

Whereas lifestyle changes promote an all-encompassing approach to change, addressing a person’s overall well-being by considering not just physical health, but mental, emotional, and sometimes even social and spiritual aspects. This makes them easier to stick to. 

Plus, an overwhelming body of scientific evidence suggests that getting into good lifestyle habits can have beneficial impacts on short-term and long-term health. 

We all have the power to make change

Despite what the statistics suggest, we all have the power to make change and embrace it. I’ve seen this first-hand after committing to the late Dr Michael Mosley’s The Fast 800 — which isn’t a diet but a way of life. But that’s not to say change is always easy. 

One simple parable that helps to illustrate the importance of embracing change is psychologist Spencer Johnson’s book, Who Moved My Cheese? 

If you haven’t read it, the story tells the tale of four mice who live in a cheese maze and look for cheese every day to help make them feel happy. Cheese is used as a metaphor for what you want to have in life and the maze is where you search for it. 

When the cheese disappears, the mice are either forced to change, or stay in one place. So, I guess the message behind the book is that instead of waiting for the ‘cheese’ to run out, it’s time to take action. 

Commit yourself to taking small steps in the right direction

Lifestyle changes don’t have to be big. For example, one small tweak could be you taking the stairs instead of the lift during your days in the office. Or limiting your screen time to 9pm on weekdays. They might sound small, but they can have a big impact. 

To measure progress and keep you motivated and inspired along the way, an effective strategy is to make sure your small changes are ‘SMART’ which is the acronym for: Specific, Measurable, Attainable, Realistic and Timely. 

That way, when faced with life’s challenges or bouts of stress, you’re less likely to fall back into old habits. 

 

If you would like any more advice on how to commit to positive lifestyle changes, please do get in touch with Robin Kiashek, who is an Osteopath and Autogenic Training practitioner. 

 

 *https://time.com/6243642/how-to-keep-new-years-resolutions-2/

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Keeping the light on — how to navigate stress during unsettling times

I know ‘tis the season to be jolly. But the general consensus among patients I’ve seen is that it’s also the season to feel stressed. 

Tax hikes and the continuous cost of living crisis are just some of the reasons cited for the rise in cortisol levels. The same goes for the recent global political changes and the ongoing international conflicts in war-torn countries. 

By all accounts, the modern world can seem like a dark place right now — and it’s not just because the clocks have gone back.  

Everything is relative in life

 

As an Osteopath and Autogenic Training practitioner, I’ve written in depth about how stress can manifest in the mind and body. I’ve also highlighted the varied and long-lasting negative impacts chronic stress can have on our overall health. 

That’s why, in stressful times, I find myself coming back to the idiom: ‘everything is relative in life’. 

This expression can be viewed in many ways. But I take it to mean that the way you see the world changes when you change your perspective. And I believe this thought process can help lessen anxieties resulting from situations that may overwhelm us with stress. 

The bird on the branch

 

This train of thought is seen in the fable of the ‘Bird on the Branch’. 

In this story, a tired bird was resting on a branch, enjoying its view and the safety it offered. But shortly after, a strong wind started to blow with such intensity it seemed like the branch would break. 

The bird chose not to worry though, as it knew two important truths. One was that even without the branch, it was able to fly and remain safe by the power of its own two wings. The second was that even if the branch were to break, there are many other branches where the bird can temporarily rest. 

 

Man’s Search for Meaning

 

Another story that hones in on the topic of perspective is Viktor E. Frankl’s Man’s Search for Meaning. The highly-respected psychiatrist was imprisoned in Auschwitz-Birkenau in 1944 and, against all odds, survived the Nazi concentration camp to document his experience. 

One particular part of the book that is etched into my memory, was when Frankl witnessed the death of a young woman. 

Moments before meeting her fate, the woman chose to focus her attention on what she could see outside — which was one branch of a chestnut tree which had two blossoms growing from it. 

 

Control the controllables

 

Of course, Frankl’s retelling of the Holocaust and the Bird on a Branch are two very different stress-inducing situations. The same can be said for a social media post I came across which highlighted that by the time someone born in 1900 reaches 75, they would have lived through an endless list of global crises, from World War I and the Spanish Flu epidemic to the Great Depression and the Holocaust. 

But I think each account comes to the same conclusion — that being that sometimes, the only thing you have control over is perspective.

 

Finding solace from stress

 

Now for the good news. Once you change your perspective, there are many different ways to cope with stress. 

Some might find solace in meditation. Others, like me, might find comfort in the great outdoors. 

While the rest might enjoy some aerobic exercise, which, as this 2021 study shows, has been proven to lower cortisol levels. 

Whatever coping mechanism works for you — use it, because while you might not be able to change the stressful situations happening in your everyday life or on the global stage, you can change how you choose to cope with it. 

As Frankl quite aptly puts it: “What is to give light must endure burning.” So this season and beyond, remember to look for the positives — because they are out there!

 

Osteopath Robin Kiashek is registered with both the The General Osteopathic Council and The British Naturopathic Association, and is committed to helping his patients achieve physical and emotional wellbeing. For more information about how Robin can help with stress, or to book a consultation, please click here.

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Becoming the ‘poster boy’ for Dr Michael Mosley’s The Fast 800

Prehypertension, Borderline Diabetes & Dr Michael Mosley’s Fast 800


In March 2024, when my GP diagnosed me with prehypertension (i.e having blood pressure that’s slightly higher than normal) and as being borderline diabetic, warning bells started to ring. 

Known as the ‘silent killer’, hypertension often has no symptoms but it can lead to serious conditions like kidney disease, stroke and heart attack.

At the same time, my weight had crept up and my Body Mass Index (BMI) was above the ‘healthy’ 18.5 to 24.9 threshold, and closer to 30 — which, in the eyes of the NHS, meant I was ‘borderline obese’. My weight was 14 stone 2lbs (90Kg).

Both diagnoses came just a month after my older sister passed away. And, with a history of cardiovascular disease running in the family, it was another stark reminder of life’s finite nature.

Prevention is better than cure

 

The signs were there. I needed to take responsibility for my own health and not leave it in the hands of others. While I’m not against medication, my work as a Naturopath has helped my patients achieve wellbeing through natural methods and treatments, minimising the need for drugs. So it was time to lead by example. 

With the encouragement of my enlightened GP, I decided to follow the late Dr Michael Mosley’s The Fast 800 and six months on, I haven’t looked back.

What is the Fast 800?

Launched in 2018, the idea is simple: to help you achieve weight loss for better health, improve blood sugar levels, reduce risk of chronic illness and help you make better choices for your long-term health.

The programme has three different approaches. The Very Fast 800, The New 5: 2 or Way of Life. I chose the Very Fast 800 which involves consuming 800 calories a day for up to 12 weeks before transitioning to The New 5:2, which is a much longer-term approach. 

The New 5:2 involves ‘fasting days’ where you eat around 800 calories a day, twice a week and ‘sensible’ portions of moderately low-carb Mediterranean style food for the remaining five days. 

Once you sign up, you get access to more than 600 recipes for breakfast, lunch and dinner, meal plans, weekly shopping lists and exercise plans, like high intensity interval training (HIIT) sessions, resistance training and stretching. 

Poster boy for Dr Micheal Moseley’s Fast 800

Of course, this lifestyle change won’t be necessary or right for everybody. I’m in the very fortunate position of having a supportive wife at home who takes on all the shopping and cooking this plan entails. But it certainly hasn’t been plain sailing. 

There were times when I felt hungry. But the death of my sister and my own diagnosis was the impetus to keep going. Instead of reaching for my usual snack bar, bowl of cereal after dinner or glass of expensive apple juice, I’d eat a low calorie swap, like an apple. 

Now my breakfasts involve a bowl of bircher muesli, topped with fresh fruit and nuts. While lunches and dinners have included the likes of protein-rich lentil salads and hearty miso soups. 

Since March 2024 I’ve gone from 14 stone 2lbs to 11 stone 7lbs, and I’ve lost 7 inches from my waist. My BMI now sits at 25.1 and under the guidance of my GP, who described me as the ‘poster boy’ for Michael Moseley, my blood pressure is entirely normal and I’ve stopped all my hypertension medication (and I haven’t increased my exercise). I am no longer pre-diabetic!

Plus, according to my wife, I no longer snore. And above all, I feel great. 

 

The answers are within us

It’s important to note: I don’t believe in diets. Contrary to what today’s ‘diet-culture’ will have you believe, dieting is not just about losing weight. 

Instead, diets — or as I prefer to call them, lifestyle changes — include changing our relationship to food, and understanding your own triggers without self-sabotaging during moments of stress or trauma. Plus, not only do lifestyle changes have to be achievable, but they have to work long-term. 

Six months on, I feel proud to have achieved better health, with the help of my wife and to be ‘the poster boy for Michael Moseley’. And it’s why I’m now encouraging my patients to reclaim their health. 

Whether it’s moving more and sitting less, getting enough quality sleep, or making positive lifestyle changes that impact your health for the better — like consuming a balanced diet. 

 

Medical disclaimer: if you are thinking of changing your medication or embarking on a significant weight loss program, please speak to your GP first.

 

Robin Kiashek has more than 30 years’ experience as an Osteopath. Alongside his Classical Osteopathy work, where he can help with mechanical issues like general, acute & chronic backache and back pain, Naturopath Robin is trained in Western Medical Acupuncture, Low Level Laser Therapy and the Perrin Technique for Chronic Fatigue Syndrome/ME. 

Robin is committed to helping his patients achieve physical and emotional wellbeing. So if you are struggling with any ongoing pain, get in touch with Robin today.

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How to look after your back whatever your age

How do you keep your back healthy?

This week marks Back Care Awareness Week.  As an Osteopath with 25 years’ experience, Robin Kiashek says: “It’s often back issues that first prompt people to approach me”

In fact, according to the NHS, 70 percent of us will suffer with back pain at some point in our lives.  So, Robin has pulled together some quick top tips for protecting our backs throughout our adult life.

Back care under 30

Robin says: “I’m full of admiration for the invincible attitude of youth, whether it’s leaping out of bed and straight out for a run or feeling fully refreshed after just a few hours sleep on a friend’s sofa. But these habits are far from back friendly.”

Robin’s advice is to focus on the basics at this time of life:

  • Invest in the best bed you can afford.  Bear in mind that, from a support point of view, a divan rather than slat base will do a better job and potentially give your mattress a longer life.
  • It’s worth shopping around for a pillow that fits snugly into your neck and shoulders and supports your head.  On which note, many of us sleep with two pillows but one could well be better for you.  The aim is to lift your head slightly to keep your neck and back in alignment.
  • Stretching daily as a stand-alone activity can boost muscle and joint health, decrease the risk of day-to-day injury by improving flexibility, reduce tension and improve posture.

“I know that young people live busy lives but now is the time to lay those foundations for future back health and a few small adjustments to life now could pay dividends in the future,” Robin added.

Tips for back care under 50

Man with backache working from home

“The years between 30 and 50 can be tough on the back,” says Robin.

“Children may have come onto the scene and, in addition to endless joy of course, they bring lifting, carrying and general strain for the back.  There’s the child itself, but also all the paraphernalia – car seats, buggies to be collapsed and opened (while also holding a child) and the list goes on.

“This can also be the period of life when people are stuck by a sudden urge for fitness.”

So, Robin has a few words of wisdom around lifting generally and exercising:

 

  • An oldie but goodie – bend from the knees! If you’re lifting, then let your legs take some of the strain.
  • Keep it close – it’s easier and less strain on the back to lift things if you bring them closer to your body.
  • Avoid the hip pop – mainly one for parents but if you find you’re regularly balance a child on your hip then do try to alternate.
  • Baby steps – nothing to do with babies, this one refers to starting a new exercise or fitness regime. Enthusiasm and a desire for results can see people trying to run before they can walk when it comes to exercise.  But a slow progression gives your joints and muscles time to adjust to the new moves you’re asking of them.  And is less likely to see you injured and back on the couch!

Looking after your back at 50 plus

We all know the benefits of keeping active, eating well and maintaining a healthy weight.  But Robin has a few extra tips for those in their 50s when it comes to looking after your backs.

  • Remember the core. Strong core muscles help maintain your balance and can prevent unwanted strains or sprains. They can also significantly reduce your risk of back pain.
  • Incorporate some weight bearing exercises into your routine. These help with good bone density, which is essential for resistance to breaks and fractures. Everyone loses bone density as we get older, but this is particularly key for women due to the loss of Oestrogen.
  • Investigate those niggles. Back pain doesn’t necessarily mean you have an issue with your back, it could be referred pain from a neck, hip or even knee issue.  So it’s well worth trying to establish the source of any pain

Robin says: “I don’t necessarily subscribe to the train of thought that aches and pains are something to be tolerated as we age.  Some of my best successes have been with patients who had been living with chronic pain for months or even years.  But I’ve been able to vastly improve their quality of life by taking the time to investigate the source of the pain and work on that.”

If you are suffering from back pain then why not get in touch with Robin to find out how he could help?

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The importance of recovery after exercise

Why is recovery so important?

Recovery After Exercise

On Sunday 11th September my son and I cycled the 55mile London to Brighton route.  And we were very pleased to raise just under £3000  for Macmillan while we did so.  I’m generally a fair-weather cyclist (and Peleton owner) so I trained for the ride beforehand and felt appropriately pleased/relieved/satisfied as I crossed finish line.
But what now?  How best to help my body recover from what – for me – was a significant challenge?

My top tips recovery after exercise:

Rest

After a significant challenge it’s important to be kind to your body.  Plan ahead and make sure you allow time to be still and to catch up on sleep.  The day of the ride was a long one.  We left the house at 6.30am and got home 12 hours later.  One Sunday evening the sofa was my friend, and I felt no guilt about that!  I also awarded myself an early night and a couple more after that.  As you fall into the deeper stages of sleep, your muscles see an increase in blood flow, which brings oxygen and nutrients that help recover and repair muscles and regenerate cells.  So, getting enough shut eye is vital for recovery.

Hydrate

It’s important to replace the fluids you’ve lost during exercise. This helps your muscles to recover.  But, tempting though it might be to reward your achievement with a glass of wine, I’s best to stick to water.  Alcohol is a diuretic, which means it actually removes water from your body.

Nutrition

After completing a physical challenge you could be forgiven for thinking it’s an ideal time to give in to those less healthy food cravings!!  But before you reach for the junk, bear in mind that two words – refuel and rebuild!  When it comes to refuelling, carbs are your friend.  And taking them on board stops the body from looking for energy from elsewhere – such as those poor muscles that you’ve just worked!   So, then it’s about rebuilding.  And that’s where protein comes in.  Protein helps repair exercise-induced damage to tissues and may help speed up the impact of the carbohydrates.

Osteopathyimportance of recovery after exercise

At the heart of Osteopathic principles, blood flow is considered ‘supreme’ – this will aid in a decrease in inflammation, assist blood flow, and help muscles recover after intense exercise.  Plus, it feels like a very well-deserved post challenge treat!

Active recovery

Active recovery improves blood circulation that helps with the removal of waste products from muscle breakdown that build up as a result of exercise. It takes the form of low intensity exercise such as walking, swimming or yoga.  These are a great way to keep those tired muscles moving without over working them.  But it’s important to listen to your body.  And to remember that an absence of symptoms isn’t the same as the body being healed.

Set a new goal 

OK, so if I’m honest I haven’t done this yet!  But after the euphoria of completing a challenge it’s not uncommon to suffer a come down.  A good antidote can be planning a new challenge.  It doesn’t have to be bigger or better.  Or even in the same field.  But goal setting can be motivational when it comes to exercise and – with winter approaching – we all need a reason to get us off the sofa!

What can an osteopath help with?

If you’ve just completed a physical challenge – or are currently training for one – then why not book an appointment so we can make sure that everything is in alignment?

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Balanced Lifestyle – ‘how to stop your chair from falling over’

Maintaining a Balanced Lifestyle

A balanced lifestyle is something we hear a lot these days.  Balanced diet, work/life balance, the list goes on.  But are we sometimes guilty of just ticking off the easy bits?

As an Osteopath of more than 25 years’ experience, Robin Kiashek can testify to the benefits of maintaining a healthy weight, eating a good diet that encompasses all the necessary food groups and taking regular exercise

But balance is also about being still as well as busy.  And about our minds and not just our bodies.  And these are the elements of a balanced lifestyle that Robin feels can get forgotten.

Elements of a healthy lifestyle

Robin recently watched ahttps://www.ornish.com/ fascinating TED talk by Dean Ornish.  Dean is an American physician and author whose approach to treating heart disease has generated significant debate in the medical community and attracted a popular following.  Essentially, he showed through a randomised clinical trial that coronary artery disease could be reversed.  And he’s now extending his research to see if it can benefit Alzheimer’s patients.

The basis of his approach is four pronged:

  • Diet – low in fat and predominantly plant based
  • Exercise – at least 20 minutes of daily aerobic exercise
  • Stress reduction – allocating time each day to relaxation including stretching and breathing
  • Social support – one hour a week that might include spending more time with friends and family, group support, altruism, or service.

Not bad advice for us all.  But, in general, it’s interesting how we tend to focus on the top two and how they are more valued by society than stress reduction and social support.

Robin says: “As a society, we are quick to judge when people don’t exercise or eat healthily.  But much less judgemental when they focus on diet and exercise to excess – which can be just as damaging.  I see patients with injuries that need rest to heal but they feel unable to take time out from exercise because they are using it as an outlet to manage their stress.  When yoga or meditation might be much more effective tools for relaxation.”

All four legs required for balance!

Clearly there are practical (and potentially financial) implications to reorganising your life in this way.   Lifestyles are busy already and with the current cost of living crisis the focus may be on paying the bills and putting food on the table.  But, as a wise person once said, if you change nothing then nothing changes.

The final word goes to Robin: “In my clinics, I often see the results of a life lived off balance.  Stress and injury are common results.  So much is written about the value of good nutrition and exercise, and it would be so nice to see equal consideration being given to stress reduction and social support.  They currently seem to be the poor relations in the world of balance.  Which is a shame as they are the other two legs to the chair.  And we all know what happens to a chair with just two legs!!”

 

How Can an Osteopath Help?

If you have an injury or are in pain and would be interested in a holistic approach to your recovery, then why not get in touch?

 

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