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Tension-type Headaches: How Osteopathy Can Help

Tension-type headaches

Headaches occur in an estimated half of all adults worldwide.   They are the third highest cause of’ time lost to ill health’ around the globe, according to the World Health Organisation (WHO).

It’s believed there are more than 150 different types.  But if the steep rise in Google searches is to be believed then it’s one particular variety that seems to be causing us a problem in 2020 – the tension-type headache (TTH).

What is a tension-type headache?

 This type of headache often begins during the teenage years and affects three women to every two men. The pain can last from 30 minutes to several days or may be continuous.

What causes a tension-type headache?

A TTH is often stress-related or associated with musculoskeletal problems in the neck. But there can be a number of contributing factors, including:

  • Anxiety
  • Emotional stress
  • Depression
  • Poor posture
  • Lack of sleep
  • Physical exhaustion

So, it’s probably not surprising that they are causing us a problem in 2020 given all that’s happened!

How can I ease a tension-type headache?

It’s wise to try avoiding the stressors listed above, learning relaxation techniques like breathing exercises or yoga and perhaps cutting out caffeine.

But, as Osteopath Robin Kiashek knows, trying to stress less is much easier said than done. Robin tells us: “Stress is something many of us feel at some point in our lives and it’s even more evident this year.  But stress isn’t just a mental thing. It can show in the body in a number of ways including shoulder pains and neck aches.  It can also manifest in the diaphragm, through the neck, into the temporomandibular joint and up into the skull.”

How would Osteopathy help relieve TTH?

Osteopathy can help address the underlying factors of TTHs. That’s because Osteopaths can examine the collective elements that could be contributing to the pain.

Robin Kiashek added: “I believe that physical and mental wellbeing are inextricably linked.  I work with my patients to get a full understanding of what’s going on in their life.  Then I can better understand how that might impact them physically and also rule out underlying pathology which may require referral for more specialised assessment.”

In practical terms, Osteopaths may use a variety of techniques, all of which could help ease headaches:

  • Gentle structural osteopathic techniques, including manipulation
  • Gentle soft tissue massage
  • Lymphatic drainage techniques
  • Trigger point therapy
  • Western Acupuncture
  • Tailored exercise and stretching programmes to include in your daily routine
  • Low Level Laser Therapy,

Robin added: “In many cases, gentle massage techniques to loosen any tight muscles and manipulation techniques can be used on the joints of the neck, thorax and back.  This can relieve the build-up of muscular tension that may lead to headaches”

Patient testimonials

Over the past 20 years, Robin has seen a huge number of patients for headaches.

One patient said: “I had been suffering from headaches since childhood. Over the years, these had become more frequent and debilitating to the point where it was most unusual for me to have a day free of headache.

“I was recommended to see Robin. Robin set about releasing the tension in my upper back and neck though a series of manipulations and cranial massage. He also gave me some shoulder and neck exercises to do at home.

“I still attend regular treatments with Robin and my headache frequency continues to subside. Robin’s approach has without question improved not only the quality of my life but also that of my family, who now have less frequently to endure a bear (literally) with a sore head.”

If you are suffering from TTH or any other type of headache please do get in touch. Robin would be happy to conduct a call under no obligation.

 

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TMJ disorders – Osteopathy can help: here’s how

TMJ disorders

According to a survey 68% of us confirmed that our stress levels have continued to increase over the course of 2020.

And it’s no wonder. This year has tested us all.

As a trained Osteopath with more than 20 years experience in the field, I know that stress can manifest itself in the body in many different ways. More recently, I’ve seen a number of clients suffering from a (TMJD).

What is the main cause of TMJ?

TMJD or TMD is not necessarily a well-known term, but it affects around one in 10 people in the UK.

TMJ stands for temporomandibular joint. This joint connects the lower jaw to the skull (or upper jaw) in front of the ear. A TMJ disorder is a condition affecting that joint and the muscles involved in chewing. It can also importantly affect the Trigeminal nerve, which is situated next the TMJ, giving rise to facial symptoms:

It has no definitive cause but can be brought on by over-clenching of the jaw and teeth, wear and tear of the inside jaw, injury or surgery, and stress, all of which has a physiological relationship to the neck and upper back.

According to Bupa, women tend to develop jaw conditions more often than men. It can occur at any age, but most people have them when they’re between 20 and 40.

TMJD symptoms

Symptoms include:

  • Jaw pain
  • Headaches
  • Clicking, popping and grating noises when chewing or opening the mouth
  • Earache
  • Neck/shoulder pain
  • Difficulty chewing
  • Locking of the joint
  • Facial and eye symptoms (see illustration of Trigeminal nerve distribution above)

It goes without saying that these symptoms can have a significant impact on a person’s lifestyle if left untreated. So, it’s worth seeking medical advice if symptoms are severe or long lasting.

It may be possible to alleviate the symptoms of a TMJD by eating soft foods, avoiding chewing gum and nail biting. The same could be said by completing daily Rocabado exercises, taught by Robin Kiashek, which helps to alleviate TMJ stress.

But Osteopathy can also be effective in easing the pain of TMJD by understanding the factors which may be causing the TMJD. Whether they are physical factors in the patient’s upper back, neck and/or emotional factors. Dental factors should be taken into consideration.

TMJ disorder treatment testimonials

But don’t just take my word for it. I have worked with dentist David Cook, BChD, at the London Holistic Dental Centre for more than a decade. David has referred his clients suffering from TMJ to me to help alleviate the pain.

David says: “I have worked with Robin for over 15 years and his skill and dedication have been demonstrated countless times. I treat a lot of facial pain and TMD and I have found his holistic approach is of enormous benefit to my patients, those that see him can expect a smoother, faster recovery and better long-term stability.

“He is an excellent diagnostician and his knowledge and approachability make him a valued member of my clinical team. As a dentist, I am subject to major spinal strain and can also vouch for Robin’s superb support in keeping my body straight, mobile and pain-free.”

If you’re a sufferer of TMJ, or have been suffering from the symptoms associated with this disorder, please don’t hesitate to get in touch or book an appointment.

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International Men’s Day 2020 – could masculinity be the death of men?

International Men’s Day on 19th November celebrates the positive value men bring to the world, their families and communities.  This year’s theme is ‘better health for men and boys’.

It goes without saying that as an Osteopath, health is a topic I’m very passionate about. But time and time again, I’ve seen first-hand how reluctant some men can be when it comes to opening up about their wellbeing.  Especially their mental health.

Men and their mental health

According to the latest stats, in England, around one in eight men have a mental health problem like depression, anxiety, panic disorder or obsessive-compulsive disorder (OCD). And sadly, male suicide hit a two decade high in England and Wales in 2019. With men accounting for around three-quarters of suicide deaths in the same year*.

In my line of work, it’s generally a physical ailment or symptom that brings patients to my clinic. But I’ve long been a believer in the close link between physical, mental and emotional health. And for us to function properly as human beings these need to be in alignment.

Luckily, unlike often overworked and under pressure GPs, I have the privilege to properly explore the background to my patients’ issues. So, we might find out that the origins of the longstanding neck pain coincide with a painful separation or an increase in stress at work. And for men particularly, these emotional stresses and strains are still not something they often talk about.

Seeking help for the physical

But when emotional issues go unaddressed they can often develop into physical ones. And that’s when men tend to act. The most common physical manifestations of emotional include:

  • headaches, backache or other aches and pains
  • grinding of teeth, especially at night
  • the ability to heal from physical injury – from simple to complicated

Big picture, little picture approach

Taking the time to work through a full history of how and when the problem started and what else might have been happening in a patient’s life, especially preceding the onset of symptoms, can be illuminating.

Sometimes, it may be appropriate to refer the patient for further psychological evaluation via their GP.  However, over the years, I have developed my holistic approach and this, together with the range of additional tools at my disposal, may help to determine and then treat the cause of a patient’s symptoms:

  • Naturopathy– based on the idea that the human body knows best how to heal itself naturally. We work with patients to identify factors that may be undermining their health and develop an individual plan to tackle problem areas.
  • Neuro linguistic programming (NLP)– enabling us to change our thought habits to enable us to alter how we feel.
  • Autogenic training– a potent relaxation therapy with powerful abilities in restoring, healing and developing mind and body. We teach patients a set of lifelong skills and exercises to use whenever and wherever they want.
  • Western Acupuncture– fine needles target trigger points associated with certain ailments to help with pain relief and so on.
  • Low Level Laser Therapy (or LLLT)–  low power or ‘cold’ laser light is used on problem areas to alter cellular function, improve outcomes and speed up the body’s natural healing process.

If you are suffering, please don’t suffer in silence. There are a range of charities to support the wellbeing of both men and boys. Or, if you are struggling with longstanding physical issues and might benefit from a holistic approach, please do get in touch.

*According to the Office for National Statistics (ONS)

 

 

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Arthritis – could Osteopathy help ease the symptoms?

Can an Osteopath help with arthritis?

In the UK, 10 million people live with the pain of arthritis every day.  This condition affects all ages, including children.  And as the weather cools, for some the pain of symptoms increases.

What are the symptoms of arthritis?

There are lots of different types of arthritis so symptoms can vary.  But more common signs of this painful condition include:

  • joint pain, tenderness and stiffness
  • inflammation in and around the joints
  • restricted movement of the joints
  • warm red skin over the affected joint
  • weakness and muscle wasting

What can be done to help manage the symptoms of arthritis?

 

Medical treatment

If you are suffering from these sorts of symptoms, then the most important thing is to get a medical diagnosis.  Then you know what you’re dealing with.  It is likely that, at some point, you may be prescribed medication to reduce pain or swelling or control the progression of the condition.  In some cases, joint replacement surgery may become an option.

Diet

If you have arthritis, it is particularly important to eat a well-balanced diet full of vitamins and minerals.  Some people find that making changes to their diet improves their arthritis symptoms. This may involve avoiding foods that are high in purines.  Also inflammatory foods, such as saturated fat and sugar.

Once of the most researched anti-inflammatory diets is the Mediterranean diet.

This focuses on:

  • olive oil
  • whole grains, fruits, and vegetables
  • lean meats, eggs, and fish
  • nuts and seeds
  • The diet also includes moderate levels of dairy products but limits sugar, alcohol, and red meat.

The Arthritis Foundation notes that a Mediterranean diet can reduce inflammation and pain in people with osteoarthritis and protect against fracture risk.

Weight management

Maintaining a healthy weight is important for us all.  Being overweight places additional pressure on the hips, knees, ankles and feet.  This can lead to increased pain and mobility problems for arthritis sufferers.  A study found that a one lb weight-loss lessens four lbs of pressure on the knees, per step.

Exercise

If your arthritis is painful, you may not feel like exercising.  It’s always important to listen to your body.  But being generally active can help reduce and prevent pain. It can also:

  • improve your range of movement and joint mobility
  • increase muscle strength
  • reduce stiffness
  • boost your energy

Strengthening and aerobic fitness training are the main types of exercise recommended for people with arthritis.  The key is to build up your strength and stamina slowly and steadily to avoid injury.

Sleep

We are all familiar with the many benefits of getting a good night’s sleep.  But sleep can also help us to manage pain better – vital for arthritis sufferers.  Not getting enough good quality sleep can lower our pain threshold.  And this could lead to:

  • increased pain from an already painful condition
  • pain from a condition that hadn’t been painful before
  • pain that was felt only in a particular part of the body becoming more widespread.

How might Osteopathy be helpful to arthritis sufferers?

Robin Kiashek is a qualified Osteopath and Naturopath with clinics in Soho and North London.  He has over 25 years’ experience.  And he is registered with both The General Osteopathic Council and The British Naturopathic Association.  There are several ways Osteopathy may be able to help people living with arthritis:

Exercise

Robin can advise on the type of physical exercise that would be most suitable to help you achieve your fitness goals.  Which can help contribute to weight management, with its associated benefits.

Pre and post-surgery

We mentioned previously that in some cases, joint replacement may be an option.  Osteopath, Robin Kiashek can work with you to help improve the strength of the supportive muscles around the joint and your general fitness before surgery.  He may also be able to support you in your post-surgery rehabilitation.

Symptom management

Some people with arthritis find that the manual therapy performed by Osteopaths can help with their symptoms. Gentle massage, stretching and articulation of the joints has been shown to help to reduce pain and stiffness.  This has a knock-on effect on the ease with which you can perform daily tasks and activities.  Robin may also give you exercises to do at home as well as general lifestyle advice.

This is what one person living with arthritis had to say about being treated by Robin Kiashek:

“I make my living as a pianist, so it was a real disaster to be afflicted by severe osteoarthritis in thumb and fingers for a number of years.

“I have received various practitioners’ many attempts at treating my symptoms through physio and injections, wax baths and splints.  However, when Robin introduced sessions of cold laser treatment to my sore joints, I was shocked and delighted at the almost instant reduction of swelling and pain.  I receive regular treatments and now take on a full amount of playing work. I’m delighted and thankful to have discovered this treatment!”

If you feel that you may benefit from Osteopathic treatment, you can call on 020 8815 0979.  Or click here to request an appointment with Robin Kiashek.

 

 

 

 

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E is for exercise. And endorphins.

Exercise and Endorphins

As a regular (three days a week) swimmer I was extremely pleased when my local pool reopened last month.  Like many, I did my best to keep up with my exercise over lockdown and managed to cycle regularly.  But the swimming left a hole.  Which I did my best to fill with donuts!

So as soon as it was possible, I was very keen to dive back in (sorry!) to my previous – and quite rigorous – exercise regime.  And the same can be said of many others if the number of exercise related injuries I’m seeing is anything to go by.

So, it seems timely to remind you about the need to be kind to yourselves.  We’ve been through a lot this year.  And it’s not over yet.

Here’s my top tips for exercising your way to the end of 2020:

  • There’s been much talk of pivoting during this pandemic (mainly in relation to businesses I know). If you’ve had to pivot your usual exercising regime due to pool or gym closures – then please remember that a reasonable level of strength, ability or endurance in one discipline does not make you an all-rounder. Sports and activities put different requirements on your muscle groups.  You WILL need to adjust your expectations of what success looks like.  I’ve been treating a very keen and talented young swimmer who took up running when the pools closed. Unfortunately, she set her expectations too high (basing them around what she could achieve in the pool) and attacked this new discipline far too rigorously.  The result – injury.  Which may now also impact her return to swimming.
  • We don’t know what’s to come in terms of restrictions or potential lockdowns and I’m seeing this lack of certainty manifest as anxiety and stress in my patients.
    Perhaps we need to reframe our thinking around exercise and try something different? Or, for those of us with a little more time now we’re not commuting, something extra?
    Could you fit in a yoga class?  Extend that dog walk?  Or organise a game of tennis – lots of local parks have courts that are easy and affordable to book.
    The physical benefits of exercise are well documented but the positive impact it can have on our mental health is also significant.
  • For those new to exercise -well done! Maybe you’ve started a walking or running programme or bought yourself a bike. Whatever method you choose – take it slowly.  Especially if you haven’t exercised your muscles for a long time.  There are many benefits to a slow and steady approach (both in terms of effort and frequency).  You are more likely to stay committed if you don’t feel your new hobby is taking over your life.  And less likely to injure yourself.  Which would put you straight back to square one.
  • A quick word about the exercising and the great outdoors. I know that we’re heading into Winter but don’t let that put you off togging up and heading out.  As the Walker and Author, Alfred Wainwright, said: “There’s no such thing as bad weather, only unsuitable clothing.” Outside exercise doesn’t need to mean running or cycling – a good long walk can be a very sociable option and for those lucky enough to have outside space – some vigorous gardening can really burn the calories.
  • If there’s one thing we’ve all learnt this year, it’s how to interact online. There are thousands of online exercise classes available.  And many experts offering virtual training sessions.  Truly something for everyone.  But just a quick word of warning about following online workouts where there’s no interaction with the instructor.  Be mindful of form.  Especially if you’re lifting weights.  It’s easy to pick up injuries when weights are too heavy or lifted incorrectly. So, if you’re a beginner then a ‘live’ session, where the instructor can make sure you’re exercising safely is probably best.

If you are carrying a sports or exercise related injury then Osteopathy could help.

I can use a range of therapies alongside my Osteopathy to help get you back in form including Low Level Laser Therapy and Western Acupuncture.

I have two clinics – one in North London and one on Regent’s Street in Central London.  Please do get in touch to book an appointment.

 

 

 

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Bigger, brighter and better: the new Robin Kiashek Osteopathic Clinic in Linen Hall

Osteopathic Clinic London

My Central London Osteopath clinic has been based in Linen Hall on Regent’s Street for 14 years.  So, I’m pleased to announce that I’ve recently moved into a much bigger, brighter and roomier clinic in the building.

Osteopath Treatments in Linen Hall

The fabulous new-look clinic provides me with additional space (particularly relevant in the current circumstances) to deliver my full range of Osteopathic treatments and allied therapies.  These include Low Level Laser Therapy and Western Acupuncture.  Also my new Bespoke Ergonomics service.  This is where I review clients’ home working set up via Zoom and provide recommendations for improvements.

COVID-19 health and safety policy

Linen Hall Osteopathic Clinic London is equidistant between Oxford and Piccadilly Circus.  The Crown Estate manages the building as part of a large UK real estate portfolio.  All profits are returned to the Treasury for the benefit of the nation. Linen Hall has a strict COVID-19 health and safety policy in place to ensure the wellbeing of its users.  This includes:

  • Signage reminding people to abide by the social distancing rules
  • Use of face masks inside lifts
  • A sign in and out system
  • Hand sanitiser stations dotted around the building
  • Extra cleaning of all common areas
  • Internal cleaning of the clinic
  • Full sanitisation and disinfection fogging throughout the week
  • Regular deep clean of touch points like buttons, light switches and door handles
  • Patients are no longer required to obtain passes at Reception upon entry but are given a paper visitor’s sticker (to attach to their lapel)

I also continue to follow enhanced health and safety protocols in the clinic to prevent the spread of coronavirus by adhering to government PPE and General Osteopathic Council guidelines.

Life in central London

If you’ve not yet ventured back into town, it’s still very quiet in Central London.  And many shops are still operating reduced opening hours.  But Regent Street pavements have been widened and there are numerous hand sanitiser stations on the street itself.

Get in touch

Robin Kiashek is a London Osteopath and Naturopath with clinics in Central London, Soho and North London.

He is registered with The General Osteopathic Council.  Also The British Naturopathic Association.

If you are suffering with any aches or pains then don’t hesitate to get in touch on 0208 815 0979.  Or you can request an appointment online.

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Chronic Fatigue Syndrome – is this the legacy of Long COVID?

There’s an increasing amount of anecdotal evidence from people suffering from Long Covid.  This is where symptoms remain for much longer than the suggested two week period and are often accompanied by issues outside the officially recognised cough, fever and loss of taste or smell.  These most commonly include debilitating fatigue, breathlessness, muscle aches and joint pain.  Also, ‘brain fog,’ memory loss, lack of concentration, and depression. Very similar to the symptoms of Chronic Fatigue Syndrome (CFS).

What is Chronic Fatigue Syndrome?

The main symptom of Chronic Fatigue Syndrome (CFS) is feeling extremely tired and generally unwell.  But this tricky condition can also deliver a range of additional nasties.  The severity of which can vary from day to day, or even within a day.  These include:

  • muscle and/or joint pain
  • headaches
  • sleep issues
  • brain fog – problems thinking, remembering or concentrating
  • a sore throat or sore glands that are not swollen.
  • flu-like symptoms.
  • feeling dizzy or sick.
  • fast or irregular heartbeats (heart palpitations)

Over the past few weeks, Osteopath Robin Kiashek has seen an increase in the number of patients presenting with these types of symptom.

Robin said: “Several of the patients I’ve seen with CFS symptoms know they have had COVID.  But, of course, we will never know how many people have already had it but were asymptomatic.”

What can be done to ease the symptoms of CFS?

Robin has been a licensed practitioner in The Perrin Technique™ for CFS/ME and Fibromyalgia for over 10 years.

This is a manual method that aids the diagnosis and possible treatment of Chronic Fatigue Syndrome/ME.  It was developed by Osteopath and neuroscientist Dr Raymond Perrin DO PhD in 1989.

What is the Perrin Technique™?

The Perrin Technique™ is based on Dr Perrin’s theory that different stress factors whether physical, allergies, emotional or infections lead to an overstrain of the sympathetic nervous system.

Further investigation has led to a probable cause of this nervous system overload being a build-up of toxins in the fluid around the brain and the spinal cord.

Some of the poisons caused by infection or inflammation in the head or spine flow through channels from the brain into the lymph ducts of the head face and neck.

The toxins are also meant to drain down the spinal cord and out into the lymph ducts lying along the spine. In a CFS/ME sufferer there is a back flow of these normal drainage points which leads to further toxicity and dysfunction of the central nervous system. This leads to the many symptoms we see in CFS/ME.

Research over past 30 years has validated Dr Perrin’s theories read more about them here.

The Perrin Technique and Long COVID

Dr Perrin and his colleagues from the University of Manchester have written to a number of medical publications to highlight the potential for a post-viral syndrome to manifest following COVID-19 infection.  A similar situation was previously reported following Severe Acute Respiratory Syndrome (SARS) infection, also a coronavirus.

Back in the clinic

Whilst this may sound like yet another blow from the hammer that is proving to be 2020, there is light at the end of the tunnel.

Robin said: “Working with the symptoms of CFS is never straightforward and patients often end up at my door after suffering for months (if not years).

“They have frequently been subjected to a barrage of medical tests and received lots of negative results.  So, they are also feeling understandably anxious about what’s could be ailing them.

“The good news for people struggling with Long COVID symptoms is that they are fairly recent and are therefore likely to respond more quickly to treatment.  But it can still be a long haul.”

Patient X has been seeing Robin intermittently since the end of April, shortly after they started to feel unwell.

Patient X explains: “In April, I was feeling the post-viral effects of likely Covid-19 and felt I had nowhere to turn to for support from a health and well-being perspective. My GP practice still remains phone consultations-only and I was frustrated that my health wasn’t improving. I had crippling fatigue, strange neurological symptoms, insomnia, dizziness and many other symptoms following the acute viral phase.

“Luckily, I did some research and learned that the Perrin Technique™ might be beneficial.

“I started regular sessions with Robin and was grateful for the holistic advice. He confirmed that I had post viral fatigue which mirrors chronic fatigue syndrome and I started my Perrin Technique™ sessions weekly.

“I am not 100% yet back to normal, but I feel it’s been a beneficial journey so far. I also feel empowered that I have a way of helping my recovery beyond resting and healthy eating.”

There are two Robin Kiashek Osteopath Clinics  – in Central London (on Regent Street) and in East Finchley.

If you’re suffering with any of the symptoms listed above, then why not request an appointment or call on 020 8815 0979?

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Lower back pain and Millennials – tips for prevention

Lower Back Pain

We’ve spoken before about the seriousness of back pain – a debilitating ailment that can strike at any time. And lower back pain is particularly common.  According to the National Institute of Neurological Disorders and Stroke, it is the most common cause of job-related disability.

Lower back pain is often associated with the over 50s, but we’ve recently seen a rise in the number of millennials wanting help with this issue.

Millennial lifestyle

Lower back pain can, of course, be the result of an injury such as a sporting sprain or strain.  Or it can be triggered by an underlying, untreated chronic symptom/s, often very mild and transient, which has been influenced by long-term lifestyle factors.

The current cohort of 20-40-year-olds is the first true ‘digital generation.’ They make up the largest generation in the workforce in the UK.  They are also the people most likely to be found hunched over a computer/gaming screen, in the gym lifting heavy weights and – thanks to COVID-19 – now working from home at make-shift desks.

Robin Kiashek said: “Given these lifestyle factors, it’s not surprising that Millennials are increasingly suffering with lower back pain.  And in our youth we often consider ourselves invincible, so we tend to ignore warning signs such as pain and are often not sufficiently patient with our body’s need to allow time for recovery.”

How to prevent lower back pain

Prevention is clearly the best option when it comes to lower back pain.  Here’s our top tips for avoiding this painful condition:

Watch your posture

Posture is key when it comes to keeping your back in tip top condition. Avoid slumping in your chair or on the sofa and don’t hunch over your desk. Also, watch out for tech neck .  This 21st century phenomena puts unnecessary pressure on your shoulders and back and is caused by resting your chin on your chest whilst looking at a phone or computer screen.  If you work from a laptop then raise it so that the screen is at eye level.

Take a stand

Take breaks from your work. Try to get away from your screen, stand and move about every 30 minutes or so to get your back muscles into action.  I’ve talked before about the benefits of active dynamic sitting. This is where your seating allows or encourages you to move, increase your stability and strengthen your core abdominal muscles.  There are a variety of specially designed seats on the market to improve postural health and the abdominal muscles.  I use the ‘Swopper Chair’ and would highly recommend it.

Exercise, exercise, exercise

It’s so important to work out the muscles in your abdomen and back. That’s because these are the core muscles attached to the spine or pelvis that help us to stand, move and go about our daily life. Just make you do so safely.  If you are lifting weights, be sure to bend at the hips and not your back.

Try to relax

As a trained Osteopath and Naturopath with more than 25 years in the industry, I know there’s a close link between physical, mental and emotional health. Problems originating in one place can often show up as referred pain in another. Some people manifest stress in their minds, others manifest it physically and some will do both. This causes us to tighten our muscles, particularly around our shoulders and down our spine. We all unwind in different ways but my advice would be to find yours and make time for it!

Check out your sleeping situation

We spend a third of our lives sleeping.  So, it’s definitely worth spending money on a good mattress for your back. And do be aware that a divan mattress will support your mattress and back whereas slats do not.

How we can help with lower back pain

At The Robin Kiashek Clinics, we aim to relieve pain and help strengthen the body, making it less susceptible to discomfort or injury. We also try to understand the lifestyle factors which may have contributed to the onset of pain. Our range of gentle and effective treatments includes Osteopathy, Western Acupuncture and Low Level Laser Therapy.

We’ve also recently added another string to our bow. With our Home Office Ergonomics service, we review your home working arrangements and make suggestions for improvement to help minimise the impact on your physical (and emotional) wellbeing.

Get in touch

If you are dealing with lower back pain, why not call us on 020 8815 0979 or request an appointment online?

 

 

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Working from home: Four implications for our physical and emotional wellbeing

What can we do to lessen the impact of working from home

Remote working or working from home (WFH) has been on the rise for the past last few years.

And since lockdown there’s been a huge spike in the number of people swapping their perfectly set up office desks to makeshift work spaces desks in their living rooms, kitchens or even bedrooms.

According to the latest statistics released by the UK’s Office for National Statistics in April, 49.2% of adults in employment were working from home as a direct result of the social distancing measures introduced in response to the Covid-19 pandemic.

Whilst restrictions around social distancing might be easing, there’s still a huge number of people who either work remotely permanently or for the majority of the working week.

But what physical implications and emotional does WFH create?

Repetitive Strain Injury (RSI)

Whether it’s your wrists, hands, forearms, elbows, neck or shoulders – RSI has a lot to answer for. RSI is a general term use to describe muscle, nerve and tendon pain caused by repetitive movement and overuse. It can strike anyone who performs a repetitive or high intensity action for long periods without rest. It’s also exacerbated by poor posture or activities involving working in an awkward position. Like typing on a computer or using your smartphone excessively.
Symptoms of RSI include burning, aching, or shooting pain. But you might also experience stiffness, throbbing, tingling or numbness, cramp or chronically cold hands, particularly in your fingertips.

Headaches and migraines

Bad posture, increased screen time and changes in our daily routine can all trigger tension headaches. The main feature of a migraine is a headache. But other symptoms include disturbed vision, sensitivity to light, sound and smells, feeling sick and vomiting. They can last anywhere between four to 72 hours.

Neck problems

Neck pain associated with badly positioned screens and looking down – attractively double-chinned – at mobile phones is increasingly common in this tech focussed world, and even more of an issue with so many of us now working from home.
According to The Institute of Osteopathy, tight neck and upper back muscles, stiff joints, and trapped nerves are common effects of spending too long being hunched over screens, and if left untreated, can cause splintering pains through the shoulders and hands.

Emotional implications

One of my patients told me recently that she’s always referred to her husband as her nearest and dearest. But now she just calls him her nearest! And I think that many of us can probably empathise with that feeling!
Lockdown and the ongoing working from home has put many of us in much closer proximity with family than we’re used to. And that requires emotional adjustment. Plus, there can be employment and financial worries to take into account. And stress and anxiety can bring a host of physical symptoms.

What can we do to lessen the impact of working from home?

There are a variety of ways that you can lessen the impact of working from home on your physical and emotional wellbeing.

These include:
• Set the computer screen so that’s it at eye level
• Keep your feet flat on the floor and try not to cross your legs.
• Consider a wrist rest to keep your wrists straight and at the same level as your keyboard.
• Use a headset if you use the phone a lot, rather than clamping the phone between your ear and shoulder.
• Do some simple neck exercise through the day
• Drink plenty of water through the day – the discs between the vertebrae in the spine consist mainly of water so keeping hydrated will ensure they stay healthy.
• Try to take regular breaks – these are good for body and mind. Small and frequent rests are preferable to one long one

Learn about our Home Office Ergonomics service, a service designed to improve your home working arrangements

 

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Spinal Symposium – what I learnt about dealing with chronic pain

I recently spent a fascinating day at the Royal Society of Medicine for the 9th Annual Spinal Symposium which looked at the spine from a range of perspectives.

The spine is often the part of the body that people most readily associate with Osteopathy (although we can assist with many other issues and help you to reach your goals in mind and body).

I think it’s vital to remain up to date with current thinking and I regularly refresh my learning with CPD events such as this, where I am always interested to hear about new developments, opinions and practices.

Annual Spinal Symposium

We heard from six excellent orthodox medical consultants who covered topics including dizziness and facial pain, degenerative spinal diseases and sport and the spine. But, for me, the most interesting speaker was Rheumatologist, Dr Roger Wolman who talked about the different types and levels of pain that people experience, and then focussed on chronic pain.

This is an issue that fascinates me and Dr Wolman’s assertion that there is often a poor correlation between chronic pain and structural abnormality certainly resonated with my experiences in clinic. Pain is often a measure of distress , both physical and sometimes emotional and not necessarily injury.

Managing chronic pain

He spoke at length about managing chronic pain and the important role that we can play in educating people about it. According to Dr Wolman, even just understanding chronic pain can help to change pain levels. He also stressed the need for patients to understand the relationship between stress, anxiety, depression and pain; to know their pain triggers; and the limited role of medication in these situations.

I have written before about the approach I take at my Clinics and how I believe in treating the person and not just the symptom they present with. This ‘body-mind detective’ role – systematically locating and treating the root cause of often very complex problems – is one I greatly enjoy and I have been able to help a number of patients who have been suffering with chronic pain over long periods of time.

Review

I’ll leave you with the kind words from a patient: “Robin’s treatments have helped reduce my back and neck pain which had plagued me for years. He has taught me how to reduce re-occurrences through exercise and lifestyle change – I was very despondent before I came to see him and he continues to help me hugely; I’m very grateful.”

So, if you’ve been nursing a niggle or putting up with pain for a while then why not book an appointment?

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