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How osteopathy can help with frozen shoulder (AKA Adhesive Capsulitis)

Osteopathy for frozen shoulder

Are you living with shoulder pain that can worsen at night? Or stiffness in this region that makes it difficult to move your shoulder? If you answered ‘yes’ to both of the above, you could be suffering from frozen shoulder. 

Medically known as Adhesive Capsulitis, frozen shoulder is a debilitating condition affecting* up to 5% of the population. Generally speaking, the symptoms of this painful ailment are typically mild at first. But they can worsen over the course of a few months. 

By all means, in a world where quick fixes have become the norm, over-the-counter pain killers like paracetamol can help you mask the pain. And, if left to its own devices, frozen shoulder can normally get better on its own within one to two years**. 

But as an Osteopath and Naturopath, who qualified in Osteopathic Medicine 30 years ago, I’m committed to getting to the origin of the issue sooner rather than later through non-invasive means and drug-free therapies. Doing so not only helps to ease the chronic pain you might be feeling, but it works to restore your body’s natural functions and prevent the condition from returning. 

What is frozen shoulder caused by?

With a name like frozen shoulder, you could be fooled into thinking that this crippling health condition is caused by frosty weather forecasts. And while the colder months of the year can cause the body to tighten, plummeting temperatures aren’t the fundamental cause of the issue. 

Instead, frozen shoulder occurs when the tissue around the capsule of your shoulder or glenohumeral joint becomes inflamed. This can happen when scar-like tissue (adhesions) form in the joint capsule, which can occur after injury or surgery. 

Restrictions in the shoulder complex can also be a major contributing factor. 

Diabetes is another risk factor, as research*** shows that those who have Type 1 and/or Type 2 are more likely to develop frozen shoulder.

All this pain and persistent shoulder stiffness can make it painful and difficult to carry out the full range of normal shoulder movements. Meaning frozen shoulder sufferers can struggle with performing everyday tasks, such as bathing, dressing, driving and sleeping comfortably. 

How long does a frozen shoulder last?

That all depends. There are three separate stages to the condition. But how long frozen shoulder symptoms last will vary from person to person. 

  • Stage one: known as the ‘freezing’ stage, any movement of the shoulder can cause pain. This pain is often heightened at night and it can last anywhere between 2-9 months.
  • Stage two: this is the ‘frozen’ stage, where your shoulder may become increasingly stiff and difficult to move. This stage usually lasts from 4-12 months.
  • Stage three: often called the ‘thawing’ phase, the shoulder’s ability to move begins to improve. This stage can last 12 months or more.

How do you help resolve frozen shoulder?

Traditional pain relief can help relieve the discomfort. And steroid injections may also be advised by your GP. 

But if you’re looking for a validated, regulated and increasingly researched non-pharmacological way to ease the pain and stiffness then it’s well worth visiting an Osteopath as there are many common conditions treated by an Osteopath — and frozen shoulder is one of them. 

Osteopathy treatment for frozen shoulder 

To do so, a detailed case history including a full medical history will be taken to get to the root cause of the problem. Then, a full assessment of the shoulder complex, which involves additional assessment of the upper back, would take place. 

That’s because a core principle of Osteopathy is to facilitate the body’s innate ability to heal. By addressing the root causes of dysfunction, osteopaths aim to restore balance and optimise function, empowering patients to achieve lasting well-being.

Patients would then get a personalised treatment plan, utilising a combination of Osteopathic treatments, like gentle soft tissue work and joint articulation, and other allied therapies, like Western Acupuncture and Low Level Laser Therapy. 

The prescription of exercises and lifestyle suggestions might also be made, to help patients make positive changes in their lives that can significantly impact their overall well-being.

 

Research proves frozen shoulder responds well to osteopathic treatments

For example, a 2022 article which looked at the function of Osteopathic medicine in the treatment of Adhesive Capsulitis, found that after just one examination the Osteopath was able to diagnose and successfully restore cervical spine mobility problems and relieve a trapezius muscle spasm. Researchers noted that this resulted in the patient being able to dress herself for the first time in over a year. 

While a second report, which looked into the effectiveness of Osteopathic treatment in pain management in a patient with frozen shoulder and neck pain, found some interesting results. 

For starters, the patient could immediately reduce her drug intake and completely stopped taking them after 12 sessions. After 14, she resumed almost complete work activity and the range of motion in her shoulder was restored. 

 

If you’re a frozen shoulder sufferer don’t let this condition continue to blight you through the rest of 2025 and beyond. Instead, contact us to discuss your condition in more detail or book in an appointment here. 

 

*https://www.ncbi.nlm.nih.gov/books/NBK532955/

**https://www.ncbi.nlm.nih.gov/books/NBK326432/

***https://pmc.ncbi.nlm.nih.gov/articles/PMC9815013/

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NHS support trial of Perrin Technique for Chronic Fatigue Syndrome (ME)

NHS to trial the Perrin Technique

As an experienced and busy Osteopath in North London, I have spent 30 years helping patients with a variety of health conditions. From common conditions like back pain and hip and knee pain to painful ailments like tennis elbow and frozen shoulder. 

But having trained in The Perrin Technique™ more than 15 years ago, a practice which works towards diagnosing and treating Chronic Fatigue Syndrome (CFS), more commonly known as Myalgic Encephalitis or ‘ME’ — I can help patients suffering from these conditions, too. It’s also something I offer to those living with Long Covid. 

This comes after The Perrin Technique™ was tested and supported in an NHS controlled trial and published in the British Medical Journal in November 2017. And a more-recent second NHS-funded study, titled “Reducing fatigue in Long COVID-19: A feasibility study of a self-help intervention to reduce fatigue related symptoms among patients in general practice” is still ongoing. 

With this in mind, I wanted to therefore revisit The Perrin Technique™ and how it can help those suffering from ME/CFS and Long Covid. 

What is The Perrin Technique™?

The Perrin Technique™ is a hands-on Osteopathic approach developed by Dr. Raymond Perrin that helps detoxify the body and the brain. 

The Perrin Technique™ aims to target one of the main causes of this potentially debilitating disease and ease the patient’s symptoms. 

It works by using gentle, hands-on methods to stimulate lymphatic drainage and improve nervous system function. This helps reduce inflammation and toxin build up, which can contribute to symptoms in conditions like Chronic Fatigue Syndrome (ME/CFS). 

By encouraging better fluid flow and easing nerve tension, the technique aims to restore balance and support the body’s natural healing, leading to reduced fatigue, pain, and cognitive symptoms.

What is Chronic Fatigue Syndrome (CFS/ME)?

CFS is a clinically defined condition characterised by severe disabling fatigue and a number of symptoms including disturbance of concentration (‘brain fog’), loss of short-term memory and disturbed sleep and musculoskeletal pain.

Due to the fact there are no accepted means of diagnosis by pathological tests such as blood or urine analysis, the standard diagnostic protocol of Chronic Fatigue Syndrome used within the NHS is one of exclusion. This means that a patient will only be diagnosed as suffering from CFS/ME when all other possible diagnostic tests have proved negative.

This isn’t an ideal situation for the patient at all. It causes distress amongst patients and forces in some cases numerous exhaustive tests that still provide no answer. Not to mention it is a slow process which will prolong the full force of the effects of the syndrome longer than needed.

What is Long Covid? 

Long Covid, sometimes called post-COVID syndrome, sees patients suffering long after the COVID-19 infection has gone. 

The NHS says Long Covid happens when symptoms — like fatigue, shortness of breath, joint pain, achy muscles and brain fog — persist for more than 12 weeks. Other symptoms can include a high temperature, a blocked or runny nose, a cough and a sore throat. 

Despite what you might have heard, the chances of having long-term symptoms does not seem to be linked to how ill you were when you first got the virus. Even those who had mild symptoms initially can still have long-term problems.

However an article has shown that the use of the Perrin Technique™ can be effective when it comes to treating long Covid sufferers. While the ongoing NHS-funded study which examines whether the technique founded by Dr. Perrin helps reduce the symptoms of Long Covid was last year quoted in The Telegraph as so far having ‘positive results’ for both ME/CFS and Long Covid sufferers. 

Background into 2017 The Perrin Technique NHS trial

The research project which began at Wrightington Hospital, Wigan, was based on Dr Perrin’s discovery. The project “Examining the accuracy of a physical technique for Chronic Fatigue Syndrome/Myalgic Encephalomyelitis” has received ethical approval and is being conducted by a team at the Allied Health Professions unit at the University of Central Lancashire in association with 3 NHS trusts.

Introducing an evidence-based bio-physical diagnostic procedure for Chronic Fatigue Syndrome/ME at the earliest onset of the symptoms associated with this disease could lead to much speedier diagnosis. The patient would then be in a position to have their illness managed far earlier than the present NHS protocol supports which in some regions can take at least six months before referral to an NHS specialist unit and at least a further month of blood tests.

The benefits to the patient are significant. In addition, reducing the need for some of the pathological tests currently being carried out could reduce the huge financial burden placed on the health  service for these tests.

 

How a leading London Osteopath can help

If you are suffering from Chronic Fatigue Syndrome/ME or Long Covid and would like further information on how I may help you or you would like to book an appointment, please feel free to send me an email or call me on 020 8815 0979.

More information on The Perrin Technique and Treatment

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Why is cracking one’s knuckles (and other joints) so addictive?

Why Knuckle Cracking is Fascinating

There are two types of people in this world — the knuckle (and perhaps back, neck and other joint) crackers who indulge in this habit on a regular, if not daily basis, and those who have to put up with it.

Joint crackers defend themselves by saying that they find great satisfaction or even release in pushing, pulling or bending fingers, knuckles or other joints until they pop.

While onlookers tend to find it either a) revolting, b) unnerving, c) plain annoying or d) all of the above. 

The thing is, nothing those in this camp say seems to make a difference to those who choose to revel in this joint cracking therapy. Neither do dire warnings from friends and family that a lifetime of cracking could damage the joint. Instead, those poppers just keep on popping.

What Causes the Popping Sound When You Crack Your Knuckles?

After nearly 100 years of mystery and various theories, we seem to be getting closer to a definitive explanation for the distinctive noise produced by the cracking process. 

That’s thanks to curious École Polytechnique graduate student, Vineeth Chandran Suja (a veteran knuckle cracker) and Dr Abdul Barakat, who together developed mathematical equations to describe the sound of knuckles cracking. 

Their findings, which were published in the journal, Scientific Reports, confirmed that each joint is lubricated by synovial fluid. The presence of this fluid helps to facilitate optimal joint/bone movement and comfort. 

Suja and Barakat compared a recording of popping sounds from the model joint that had a bubble in its surrounding fluid with the noise from their own knuckles and found that the two were very similar. 

The pair concluded that the knuckle cracking sound comes from a partial collapse of bubbles in the synovial fluid. 

Why Do People Crack Their Knuckles – And Is It Harmful?

That’s the big question. 

Well, a combination of nervous habits and stress relief could be part of the picture. 

But, it’s believed that joint manipulation also stimulates nerve endings* and this action relaxes the muscles surrounding the joint, so crackers may feel momentarily more mobile in that joint. 

In the hands of an expert, research has proven that manipulation and mobilization are likely to reduce pain and improve function (this is especially the case for patients with chronic low back pain). But when left to the self-proclaimed crackers, overly forceful cracking can injure the joint. 

Habitual knuckle-cracking has been rumoured to cause the onset of arthritis. However several studies have failed to demonstrate a solid link. 

For example this late 1998 study, which saw one doctor crack his knuckles on his left hand at least twice a day for 50 years but not on his right hand, found that after half a century, he did not develop arthritis in either hand. 

A later 2011 study came to a similar conclusion: that the risk of developing arthritis is roughly the same, whether a person chooses to crack their knuckles or not. 

How to Care for Your Joints Without Cracking Them

Let’s face it, we only get one body to live in. So we should all be caring for our joints as much as possible, as they are essential to maintaining full mobility, enabling us to work, rest and play. 

Therefore, I would advise against cracking your knuckles and other joints, like your back, neck, ankles or knees. But if you must, be (very, very) gentle!

Instead, try to: 

  • Maintain an appropriate body weight to help reduce excess and unwanted pressure on the joints.
  • Eat a balanced diet to ensure you get enough calcium to keep your bones healthy and vitamin D to help your body absorb calcium.
  • Stay hydrated, as drinking enough water is essential for keeping your joints well lubricated. 
  • Take regular, low-impact exercise such as walking, cycling and swimming to help keep joints healthy, reduce stiffness and minimise the risk of injury. 
  • Strength train by building up the muscles surrounding the joints so they can better support you and act as a shock absorber. In an ideal world, according to the NHS’ physical activity guidelines for adults**, we should all be aiming to complete strengthening activities that work all the major muscle groups at least two days a week. A gym instructor or personal fitness trainer can help you with this.
  • Stretch every day, to facilitate flexibility and free movement of your joints.

 

When to See an Osteopath About Joint Pain

If you are experiencing pains in any of your joints, give my North London Osteopathy clinic a call on 020 8815 0979 or request an appointment. 

I can assess you thoroughly and provide a personalised treatment plan, including exercises and guidance on preventing injury and making the most of your body.

 It may or may not include ‘cracking’ depending on patient preference and requirements!

 

*https://www.medicalnewstoday.com/articles/259603#why-people-do-it

**https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/

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Osteopathy treatment for back pain

How Osteopathy Works for Back Pain Relief

Back pain is what often brings people to my North London Osteopathy clinic — and it comes as no surprise. 

According to the NHS*, 8 out of 10 people will experience an episode of back pain at some point in their life. And worldwide, the World Health Organisation states** lower back pain is estimated to reach 843 million cases by 2050. 

Ageing is one of the main reasons cited for back pain. But as an Osteopath who treats the person not just the problem they present with, I know all too well that there can be various factors at play. 

Therefore, when it comes to Osteopathy treatment for back pain, no one size fits all.

The many causes of back pain

Made up of 24 vertebrae, plus the sacrum and coccyx, I like to think of our spines as scaffolding for our entire body. It holds us up, enables flexible movement and protects our nervous system. 

But along with literally being the backbone of our anatomy, our spines are also one of the body’s most complex structures. And pain in your back can be felt anywhere along the spine, from the neck to your lower back and beyond. 

Poor posture, too much time spent sitting and medical conditions like sciatica (a trapped nerve) or ankylosing spondylitis** can cause back pain. The same goes for muscle strain and osteoarthritis. 

But back pain can also be influenced by lifestyle factors such as stress, excess weight and core weakness. And it’s these underlying problems that can make diagnosis more challenging. 

Thus, when referring to an Osteopath’s treatment for back pain, I prefer to take an integrated approach. 

 

Back pain relief with osteopathy

In conjunction with 30 years of experience, a sizable part of my Osteopathic training is to detect any underlying factors a patient could present with to get to the root cause of the issue. This can help to prevent recurrences and work towards improving a patient’s overall health. 

Every Osteopath works differently and has a different vision. But personally speaking, I believe the mind-body is one. Therefore, as an Osteopath and qualified Naturopath, I have a range of non-invasive evidence-backed Osteopathic treatments to use at my disposal. This includes the likes of: 

  • Soft tissue techniques – to reduce tension in your back and relieve your pain.
  • Articulation – where I will move your joints through their natural range of motion. 
  • Stretching – to help relieve stiffness.
  • Manipulation –  to increase the mobility of the joints and relieve tension.

Osteopathy Proven to Improve Chronic Back Pain and Function

According to a 2021 meta-analysis, which was published in the Complementary Therapies in Medicine, researchers found that osteopathic interventions (like the above) can be “effective in pain levels and functional status improvements in non-specific chronic low back pain patients”.

Combining Osteopathy with Allied Therapies for Better Results

Over the decades, I have learnt first-hand that the more areas I studied, qualified in, and ultimately practised on a personal level, the better I could treat my patients. Therefore, to offer a Osteopathy treatment as bespoke as the patients who come through my clinic doors, I also have a range of allied therapies to draw upon. This includes: 

  • Level laser therapy (LLLT) – LLLT uses low power or ‘soft’ laser light to alter cellular function, improve outcomes and speed up your body’s natural healing process safely and effectively. It’s been proven to be effective in the use of acute and chronic back pain. 
  • Western Acupuncture – this can help with pain relief including musculoskeletal pain, like back pain. 
  • Naturopathy – this complementary treatment is based on the age-old philosophy that the human body has the innate ability to heal itself through nature. As a Naturopath, my role is to rid your body of the toxins and underlying issues that may harm its capacity to perform this function. According to a published trial, Naturopathic care can provide ‘significantly greater improvement’ than physiotherapy advice for patients with chronic low back pain.
  • Autogenic training – this is a potent relaxation therapy which has powerful applications in restoring, healing and developing the body and mind. As published in the National Institutes of Health, relaxation techniques such as autogenic training are often recommended to help relieve low back pain and improve flexibility. 

Preventing Back Pain: What You Can Do?

Not all back pain is avoidable. However, in some cases of non-specific back pain, there are some basic tips you can do to look after the health of your spine. For example, you might try out some tips for improving your posture, like getting your work set up right, investing in a good mattress and considering active and dynamic sitting. 

Exercising regularly can also help keep back pain at bay. The same goes for using the correct lifting techniques, stretching and maintaining a healthy weight. 

Relaxation techniques can also help, as chronic back pain can be both physically and emotionally straining. 

 

If you are suffering with back pain then Osteopathy may be the answer.
To find out more, book an appointment, or get in touch.

 

*https://www.uhcw.nhs.uk/self-care/back/

*https://www.who.int/news-room/fact-sheets/detail/low-back-pain

**https://www.nhs.uk/conditions/ankylosing-spondylitis/

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The one thing you can do to help ‘futureproof’ your health

Futureproof your health

This month the government released its 10 Year Health Plan for England, called Fit for the Future*. 

In it, the government has set out its hope is to reinvent the NHS through three radical shifts. 

The first includes changing the service from hospital-led to community, so more care is available on people’s doorsteps and in their home. The second shift will take the NHS into the 21st century, by switching from an analogue service to a digital service. And the third change is to move from a system that treats sickness to a preventative one, by reaching patients earlier. 

Prevention is better than cure

As an Osteopath and Naturopath with just under 30 years’ experience in the sector, the latter shift is a point that really resonates with me. 

Osteopathy involves the diagnosis, treatment and prevention of a variety of muscle, joint and skeletal conditions, and where possible — without the need for surgery or drugs. 

It works by helping to restore your body’s natural functions using non-invasive hands-on techniques and by working closely with your lifestyle to help minimise or even resolve your symptoms and improve your overall health. 

This can help to future proof your health as you’ll be taking proactive steps now to maintain and improve your wellbeing in the long term.

‘Futureproofing’ your health has become quite the buzzword in recent years. To do so, some people swear by fad diets which promise quick fixes. While others turn to supplements without addressing broader lifestyle factors. 

But, when you strip it all back, I think futureproofing your health is a lot simpler than it seems. In my opinion, optimising wellbeing for longevity starts by taking responsibility for your own health. 

 

To futureproof your health

One question I always ask patients is: ‘Do you only brush your teeth just before you go to the dentist?’. 

For (hopefully) all of us, the answer to that question will be ‘no’. That’s because from an early age we are often taught about preventative dental care. 

Whereas, generally speaking, when it comes to our overall health, unless someone is suffering from physical symptoms, be it back pain, shin splints, headaches or knee and hip pain, nothing is done to build resilience for long-term wellbeing. 

 

How to take responsibility of your own health

Of course, you won’t be able to bubble wrap yourself and prevent every ache or pain. But I believe that taking your health into your own hands empowers you to make informed and proactive decisions about your physical, mental, and emotional wellbeing. 

For example, simple steps to better your overall wellbeing could include: 

  • Engaging in 150 minutes of moderate intensity activity activity a week, as per the NHS’ guidelines**. This could be split into 30 minute chunks over the course of five days of the week. 
  • Getting enough quality sleep.
  • Consuming a balanced diet that’s personalised to you.
  • Managing stress levels. I understand that this is sometimes easier said than done, but this could achieved by implementing all of the above factors or completing autogenic training. 

By taking responsibility for your own health you can prevent many chronic diseases (like Type 2 diabetes and obesity) before they start. 

And when you’re in tune with your body, you’re more likely to notice early signs of illness and seek help before problems become serious.

 

If you would like further information on how I may help you with any aches or pains, autogenic training or you would like to book an Osteopathy appointment, please feel free to contact me or call me on 020 8815 0979.

*https://www.gov.uk/government/publications/10-year-health-plan-for-england-fit-for-the-future

**https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/

 

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Lifting the lid on chronic pain

Osteopathy for Chronic Pain Relief

Whether it’s back pain, knee and/or hip pain, migraines, sciatica, or shoulder struggles, pain is what often brings patients to my Osteopathy clinic in North London. 

It’s not surprising really, given that The British Pain Society estimates* that almost 10 million Britons suffer pain almost daily, resulting in a major impact on their quality of life and more days off work. 

While the number of people suffering from chronic pain — a widely used term given to pain in your body that has lasted more than 12 weeks — is set to saw from 5.3 million in 2019 to 7.2 million by 2040, according to projections by The Health Foundation**.

But that’s why, as an Osteopath who is committed to helping my patients achieve physical and emotional wellbeing, I am always keeping up to date with the latest research into pain management and staying informed about new and approved approaches to pain recovery. 

Tackling Chronic Pain at Its Root

Just this month I attended the online conference, Chronic Conditions: Beyond the Pain, which was organised by the Stress Illness Recovery Practitioners Association (SIRPA™). 

Founded by Georgie Oldfield, who is a Physiotherapist and Member of the Chartered Society of Physiotherapy, SIRPA aims to help people who suffer from persistent pain and for whom conventional medicine has failed to find an answer.  

The world-renowned association has a mission to engage health professionals and train them in chronic pain recovery to help shift their patients from living with pain to living without it.

SIRPA’s treatment approach focuses on four main areas including: Education, Emotions, Behaviour and Lifestyle. All of these play a significant role in enabling individuals to become more stress resilient, emotionally aware and able to live a healthier, active life moving forwards.

 

Chronic conditions, beyond pain

In times gone by, SIRPA’s conferences have focused solely on chronic pain. But due to the numerous other neuroplastic symptoms and conditions seen by practitioners, SIRPA decided to broaden the scope of the presentation to other other chronic conditions, beyond pain.

For example, there was a presentation about the latest neuroscience with Dr. Howard Schubiner, Dr. Sarah Hadfield and Penny George, who is the founder and co-director of Living Proof, talked about their ‘discoveries’ of the mind-body medicine approach and how this has transformed both their lives, and Dr. David Clarke explained how stress can cause pain in the gastrointestinal tract that can be approached like pain anywhere else. 

Long Covid was another topic of discussion after Dr. Paul Garner revealed how mainstream psychophysiologic knowledge and practice into primary care can help those suffering with persistent somatic symptoms.

 

Dealing with chronic pain

As reiterated by the conference. Chronic pain can manifest in various forms and guises. And it can last for months and, in some cases, years. 

It can often start after suffering from an initial injury such as back spasm or ankle sprain and then continue from there. However a lot of the time the pain can be unexplained. 

Of course, there are many ways to deal with pain and more often than not, when we seek help from a health care professional about chronic pain, we expect a quick fix like in the form of a painkiller, like an ibuprofen or paracetamol.

Osteopathy and Natural Therapies for Chronic Pain Relief

But as an Osteopath and Naturopath, in my clinic I believe in treating the person as a whole and not just the symptom they present with. This ‘body-mind detective’ role, which involves systematically locating and treating the root cause of often very complex problems, has helped me aid patients who have been suffering with chronic pain over long periods of time.

Whether this is through the use of Osteopathy, which  involves the diagnosis, treatment and prevention of a variety of muscle, joint and skeletal conditions, Western Acupuncture, which is a practice which sees fine needles target trigger points associated with certain ailments to help with pain relief or Low Level Laser Therapy, which is a ‘cold’ laser light therapy which can be used on problem areas to speed up the body’s natural healing process.

Of course there are chronic illnesses where medication is both appropriate and important. But according to the National Institute for Health and Care Excellence (NICE), this shouldn’t always be the case.

 

If you are suffering from pain or discomfort and you would like further information on how I may help, please feel free to send me a message or call me on 020 8815 0979. To book a treatment, click here. 

*https://www.britishpainsociety.org/media-resources/

**https://www.health.org.uk/reports-and-analysis/reports/health-in-2040-projected-patterns-of-illness-in-england

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How to perfect your posture: 7 points to consider every day

7 Everyday Tips to Help You Improve Your Posture

We’re all guilty of it. Whether it’s at home, at work or at play, our posture is something that unfortunately gets overlooked time and again.

In 2020, we saw the rise of make-shift desks thanks to the ‘work from home’ orders imposed across the nation. And it’s a trend that’s not going away anytime soon, with current stats* suggesting that staff in Britain now average 1.8 days a week of remote working, which is above global average of 1.3 

We also saw a steady increase in the amount of time we spent on our sofas — all of which can have detrimental impacts on our posture. Fast forward to now and we’re still paying the price. 

Aches, pains and referred pain can all be a result of poor posture. I’ve had patients suffer from repetitive strain injury (RSI), headaches, migraines and even neck and shoulder ailments. And, most of the time, it’s because of posture problems. But that’s not to say you can’t correct these. All it takes is some awareness.

Top tips for improving your posture

1. Be aware of tech neck

Otherwise known as the 21st century curse of resting your chin on your chest while using your phone. We’re not suggesting you ditch your smartphone (although less screen time is something we could all do with).

But while you use your phone, ensure your lower back is properly supported, sit up straight when you’re tapping away on the sofa  and keep your chin up while you text.

2. Get your work set up right

Neck pain is widely associated with badly positioned screens and looking down rather than straight ahead. According to The Institute of Osteopathy, tight neck and upper back muscles, stiff joints, and trapped nerves are common effects of spending too long hunched over screens.  If left untreated, this can cause splintering pains through the shoulders and hands.

So, if you’re working from home or in an office:

  • 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

3. Invest in a good mattress

It’s been calculated that, on average, we sleep for a third of our lives (hopefully). So it’s worth doing your research to hunt out a great mattress.

I’d suggest investing in a supportive mattress and a divan bed  – slats do not support your mattress let alone your back.

Ideally, the divan should not incorporate storage boxes as these lessen its effectiveness.

4. Sofa time? Sit up straight

Think about the shape that your spine is in as you are sitting and adjust your position accordingly.

Keep your back straight and your head held high. This will put your spine into a ‘neutral’ position that doesn’t strain it.

You may find it helps to sit in a chair that gives you better support for your spine rather than a settee. Also, sit with your feet flat on the floor and the whole of your body facing forwards, from nose to toes.

5. Take a break

Sitting at your desk is all well and good for getting your to-do list ticked off. However, your body is not designed to sit in one position for long periods.

Give it a rest by standing up and walking around for a few minutes, at least once an hour. Maybe get yourself a glass of water? That way when you come back to your desk you can reset your posture.

6. Reconsider shoulder/messenger bags

They might look fashionable but carrying heavy loads in shoulder and/or messenger bags can cause an imbalance of weight on your spine. If you lug around weighty items, like laptops and books, as a minimum, opt for a comfortable rucksack and be sure to use both shoulder straps. But ideally, do consider a rucksack with wheels

7. Consider active or dynamic sitting

If you spend most of your day at a desk, I’ve written before about the benefits of Active or Dynamic Sitting.

This is where your seating allows or encourages you to move, increases your stability and strengthens your core abdominal muscles. It’s a win win.

There are lots of options on the market including the ‘Swopper Chair’, which I use myself. Robin says.

More tips on posture here...

Ready to Improve Your Posture?

Start making small changes today and feel the difference in your posture, comfort, and confidence—your body will thank you

If you are suffering pain or discomfort and you would like further information on how Osteopath Robin Kiashek may be able to help you, or you would like to book an Osteopathy appointment get in touch.

*https://siepr.stanford.edu/publications/essay/working-home-2025-five-key-facts

 

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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

Travel tips for staying active (and pain-free) on holiday

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. 

Cycling Accidents Happen

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 passers-by very quickly came over to help. While another pedestrian offered to usher me into their nearby office so I could receive first aid. 

 

Lessons in Ageing Gracefully: Travel Safely and Stay Strong

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.

Ready to Feel Better? Get in Touch with Osteopath Robin Kiashek Today

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. Whether you’re dealing with pain or injury at home or abroad, Robin offers personalised care to help you recover and thrive.
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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