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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. While Osteopath and Naturopath Motoko Nagasaki is available at the North London clinic on Tuesdays, Thursdays and Saturday afternoons. 

 

*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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Autogenic training – helping to relieve stress and anxiety for 90 years

Since, as a nation, we’re in the mood for celebrating anniversaries, we thought it might be a good time to explore the benefits of Autogenic Training – a powerful relaxation technique first published 90 years ago by German psychiatrist Johannes Heinrich Schultz.

Shultz noticed that hypnosis patients entered a relaxed state in which they experienced feelings of heaviness and warmth, and he sought to recreate that state in people to reduce tension and anxiety.

What is Autogenic Training?

It’s a series of simple mental exercises which can bring about profound mental and physical relaxation. They help balance the activity of body and mind, facilitating (with practice) a mental and physical shift into a state of calm.

We’ve written in depth about this previously.  But, in brief, autogenic training works through a series of self-statements about heaviness and warmth in different parts of the body. Through this process, a positive effect is induced on the autonomic nervous system.

Autogenic Training (AT) has become a well-established method of relaxation in many parts of the world. We know from research, including a 2008 meta-analytic study, that autogenic training can be beneficial in the treatment of anxiety and help with insomnia.

 

Health benefits of Autogenic Training

Autogenic Training helps switch off the autonomic nervous system so that this remains or returns to a restful state, enabling your body to repair and recuperate itself. It:

  • Reduces anxiety, stress and tension and induce a feeling of calm, especially in social situations
  • Improves well-being, mood, energy levels and sleep
  • Reduces high blood pressure
  • Increases self-confidence
  • Improves efficiency, concentration and creativity
  • Develops the resilience to manage and overcome adversity

How can Robin help?

As an Autogenic Training practitioner, Robin will help find the right exercises for you and work with you to make sure that that you feel sufficiently confident to perform them on your own.

Autogenic Training is delivered over 8 sessions.  Robin can do this independently or as part of his wider Osteopathic work with patients.  Whether in person or on Zoom.

You will need to practise at home for a few minutes each day so that AT becomes part of your life and an everyday resource for health and wellbeing.

Robin said: “Autogenic Training is such a versatile tool as it can be practised anywhere, requires no special equipment and is entirely self- led.

“I see more and more patients presenting with stress and anxiety.  Often in addition to a musculoskeletal issue.  Being in that ‘flight or fight’ mode is not helpful when it comes to recovering from injury or a complaint.  So having AT in your mental health toolbox can not only aid recovery.  It’s also a great tool for life generally.

“A patient I’m currently helping with insomnia told me how AT has given her a structure that has changed her attitude towards bedtime and made her more relaxed at the end of the day.”

 

Robin has had particular success in using AT to help with anxiety and insomnia.  So, if these issues are troubling you then why not get in touch to find out more?

 

 

 

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Could a pick ‘n’ mix exercise approach be good for you?

By the title of this blog, you might be thinking this article has something to do with the overly colourful and sugary array of treats designed to tempt you into filling up a carton (or two) on your trip to the cinema.

But it hasn’t. This blog is in fact talking about a taking a ‘pick ‘n’ mix’ approach to exercise. Stick with us…

 

Exercise is for everybody

No matter your age, there is a form of exercise for everybody. Whether it’s cycling, boxing, swimming, the once-popular step aerobics or perhaps the more sort after HIIT training. The list goes on.

But with exercise options being limited last year, after the temporary closure of gyms and postponement of in-person exercise classes due to the Covid-19 pandemic, more and more people have turned to running.

“Which is great,” Osteopath Robin Kiashek, says. “It’s certainly much better than sitting on the sofa.”

“I see patients who run 10K, four times a week and have been doing so for years. But I understand that it’s not just about the cardio benefits that it brings. People use exercise time to destress mentally too. Perhaps to mentally switch from work brain to home brain, or vice versa.”

According to the latest stats, an estimated 7 million people across the UK turned to running or jogging in 2020 during the height of the Covid-19 pandemic to boost their mental health.  With one in seven people in the UK saying running had helped them deal with stress.

But with our love affair with running seeing no signs of slowing down, there is of course the risk of injury.

“Such a high impact exercise will affect your joints,” Robin says. If not now, it will happen at some point later.

“I’m not picking on running. We all know how many positives come from it. And you only have to look at the stats to confirm this. But in the case of our 10k runner, that’s a lot of weight through those knees. And that’s assuming you’re not carrying any extra weight to start with.”

 

So what exactly is the answer?

With restrictions being lifted on July 19th and more and more exercise options opening up, the key is to make sure that your weekly exercise regime is varied.

“Just like pick ‘n’ mix,” Robin adds. “So why not strike a balance with high impact exercises and introduce some low impact cardio workouts into your exercise regime?”.

 

Examples of low impact cardio workouts

Low impact cardio is brilliant for keeping you moving, while being gentler on your joints. But don’t have any doubt – this form of exercise can still get your heart rate up. It allows you to reap the benefits of cardio, without placing stress on your joints.

Some low impact cardio exercises to try include:

  • Cycling – whether it’s static cycling or road cycling, this is a superb form of cardio but less high impact than running or HIIT. It virtually has not impact on your joints. Just remember: the faster you cycle or the more hills you climb, the higher your heart rate will get.
  • Swimming – this form of low impact cardio can help strengthen muscles in your whole entire body. Although, here’s a word of warning about breaststroke. This form of swimming style can place stress on both your hips and knee by the propulsive kicks of the legs that power you forward. So take it slow – or practice front crawl instead.
  • Strength training – this form of low impact exercise is just as important, especially as we age. Why? Muscle-strengthening activities help maintain the ability to perform everyday tasks. Strength training, like lifting weights, also slows down the natural rate of bone and muscle loss associated with ageing.
  • Yoga – depending on the pace and the style of yoga you choose, you can increase your heart rate. Along with its cardiovascular benefits, yoga also helps you to build flexibility and strength. Two things we all need. Plus, did we mention its de-stressing ability?

 

Robin Kiaskek is an Osteopath with 25 years’ experience in the field. Robin is a big believer in taking a holistic approach when it comes to your health. If you are struggling with any condition affecting your body and struggling to find a solution, don’t hesitate to get in touch.

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What are the brrr-iliant benefits of cold water therapy?

Plunging yourself into cold water might not necessarily be on the top of your to-do list (and who can blame you?!).

But with the recent lockdowns forcing the temporary closure of indoor swimming pools, there’s been a rise in the number of people turning to open water swimming.

As shown by  recent stats, 45% of swimmers increased how much they swam outside in 2020. The same stats estimated that outdoor swimming in the UK has increased by between 1.5 and 3 times since 2019. And there’s good reason. According to a small number of studies, celebrities and athletes – cold water therapy has a myriad of health benefits.

What exactly is cold water therapy?

Cold water therapy – which can sometimes be referred to as cold hydrotherapy – is the practice of using water that’s around 15 degrees to treat health conditions or stimulate health benefits.

Despite the recent hype around the practice, cold water therapy is nothing new. It’s actually been around for a couple thousand years. But recent modifications of this practice include short and sharp cold showers, outdoor swims and cold-water immersion therapy sessions.

 

So, why the buzz?

The exact benefits of cold-water therapy are long disputed in the health industry. But according to certain enthusiasts, taking a cold water dip is the answer to many things.

On a recent episode of Gwyneth Paltrow’s The Goop Lab, the actor and entrepreneur sent a group of her employees to Lake Tahoe in Nevada to experience to popular Wim Hof method.

 

The Wim Hof method

This method is based on a combination of extreme cold-water therapy and specialised breathing techniques. It was the brainchild of Mr Wim Hof – a former athlete – who swears by this regime and raves about the many benefits it can bring.

In the episode he says: “Cold water is a great way to learn to deal with stress. If you learn how to breathe deep, you can go into the cold water and adapt. You become the alchemist of life itself.”

 

So, what exactly are the benefits of cold water therapy?

According to Mr Wim Hof, cold water therapy can:

  • Improve your circulation
  • Reduce inflammation in your body
  • Higher energy levels
  • Deepen your sleep

 

However, it’s important to note that not much research has been done to solidify these claims. But science does suggest that it can:

  • Lessen muscle soreness – a 2011 study found that cyclists who took part in intense training sessions had decreased soreness after they immersed in cold water for 10 minutes. A later 2016 study reported the same thing.
  • Ease symptoms of depression – some studies have suggested that cold open water swimming has helped to ease symptoms of depression and anxiety. In one study, a woman who had experience anxiety and depression from the age of 17 turned to open water swimming aged 24. The study confirmed that over time, her symptoms decreased significantly.
  • Cold water can boost your immune system – A handful of studies have suggested that daily doses of cold water could bolster your immune system over a period of weeks or months.

 

To take the plunge or not to take the plunge

Keen swimmer and Osteopath Robin Kiashek says: “The jury is still out on whether cold water therapy is the answer to a wide range of health problems.

 

“But as highlighted above, there are a handful of health benefits that cannot be disputed. I myself have been swimming for as long as I can remember. With indoor swimming pools now reopening, I can’t say I will be practicing my front crawl in my nearest lake – but I might try turning the shower temperature down a few notches.”

 

Robin Kiashek has more than 25 years’ experience in his field. He believes in taking a holistic approach when it comes to treating his clients. If you are suffering from a series of health issues – whether it’s headaches, aches and pains or long covid – don’t hesitate to get in touch.

 

NB: Cold water swimming should be done with guidance from a professional and consider that certain medical conditions and ages should be taken into consideration.

 

 

 

 

 

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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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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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It’s a cat’s life

 

Cats stretching out Robin Kiashek osteopathic clinics

Observe any cat and the chances are that they are sleeping, stretching or grooming. Cats really know how to look after number 1, ensuring

that their basic needs are met by their owners while treating themselves to plenty of R&R and time off to spruce up and look wonderful for every occasion! So, in honour of International Cat Day (on 8th August), let’s give it up for the world’s favourite pet.

Health-boosting benefits of owning a cat

While it may seem as if cats have got it all their own way it is, in fact, a two-way street. Research shows that the animals have a positive impact on the 1 cardiac health, of their owners and taking a quick catnap during the day can improve creativity, focus and productivity. Our feline friends can also help alleviate 2 stress, anxiety and depression – and teach us a lot about how to relax and live the good life.

Live like a cat

Sleeping – cats sleep between 12 and 16 hours a day, more than most other mammals and twice as much as humans, reports the University of Arizona’s Rubin Naiman in the Huffington Post. Because cats have few predators, they can sleep safely in the knowledge that they’re unlikely to be hunted while they’re dozing. We might not be able to sleep for as long as a cat but we can improve our own sleep by:

  • switching off electronic devices at least 30 minutes before settling down
  • getting comfortable in bed, with supportive mattress and pillows, and enough covers
  • Maintaining an ambient temperature and level of darkness in the bedroom

Being active – you may think that your cat spends most of its time napping and you’d be right. But when cats move – playing or stalking prey, for example – they can be surprisingly speedy, leaping and pouncing with great strength and agility. We all know the benefits of regular exercise to the human body – weight control, flexibility, cardiovascular and other health and boosting mood to name just a few:

  • Opt for at least 30 minutes’ five days a week, or more if you can manage it safely
  • Limit sitting time by taking regular breaks if you work at a desk or getting up and putting the kettle during TV ad breaks at home, for example
  • Build a healthy exercise habit scheduling in regular exercise and remembering to warm up beforehand and cool down afterwards

Me time – no animal is better at taking time out for themselves, whether this involves resting, playing or grooming. We can do a lot to keep stress at bay by emulating their ‘so what’ attitude (within reason, of course), and grabbing some R&R by:

  • Pursuing a hobby
  • Going out with friends
  • Reading a book or watching your favourite show (remembering to get up during the ad breaks)

Stretching – cats stretch every time they wake up from sleep, which is often! As well as feeling good, the act of stretching loosens and realigns muscles, readying the cat for activity. It stimulates alertness by increasing blood flow to the muscles and brain. It also gets the lymph circulation on the shift, flushing out waste and toxins, including carbon dioxide and lactic acid. Stretching does much the same for humans. Over time, it also reduces tension, improves posture, strengthens and improves the flexibility of muscles (benefiting the joints) and enhances the body’s range of motion.

Safe stretching (for humans)

  • Stretch on both sides of the body to keep things even
  • Hold each stretch for about 30 seconds – and don’t bounce!
  • Keep breathing – breathe out when going into a stretch and hold this while you inhale
  • Focus on each of the different muscle groups in turn – working your way through the shoulders, neck, calves, thighs, hips, arms and the lower back

If you’re still feeling stiff and strained in your neck, arms or lower body do get in touch to see how osteopathy can help release the tension and relieve tight, inflexible muscles and bad posture.

 

  1. University of Minnesota’s Stroke Institute’s 10-year study of over 4,000 Americans, 2008.
  2. A study by the State University of New York reported in the journal Psychosomatic Medicine (September/October 2002).
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