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)



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?



How to Keep a Healthy Spine

Did you know that back pain is one of the most common reasons for  sickness absence in the UK*

Healthy Spine

According to the Office of National Statistics, an estimated 141.4 million working days are lost each year to sickness or injury.  With musculoskeletal problems – including back pain, neck pain and upper limb issues – often cited as the reason.  And the bad press about back pain doesn’t end there. It has also been recorded in recent years as the top cause of disability**.

The spine is our body’s central support structure. It’s a column of 26 bones — 24 separate vertebrae inter-spaced with cartilage, plus the sacrum and coccyx.  It makes up the spinal ‘scaffolding’, through which the spinal cord passes, keeps us upright and enables flexible movement.  It also sets us apart from those famous invertebrates – the jellyfish!

And it can be a master of disguise.  Back problems can be felt anywhere along the spine, from the neck to the lower back.  And they might include referred pain, which can give widespread symptoms (pain, numbness, pins & needles and weakness) into the upper or lower limbs, the head and abdominal/chest regions. And these referred symptoms can make diagnosis more difficult.

So, since prevention is better than cure, I’ve compiled a list of five everyday things we can all do to help look after our backs:

Good posture – day and night

Avoid slumping in a chair or on the sofa, hunching over a desk or walking with your shoulders up by your ears. And, of course, the 21st century curse of resting your chin on your chest while using your phone.  Instead, ensure your lower back is properly supported, sit up straight when you’re working on a computer or laptop and keep your chin up while you text!

And since we sleep for a third of our lives (hopefully), it’s also worth spending money on a good mattress and divan (slats do not support your mattress and in turn, your back).  The latter being ‘a mattress for your mattress’.  Ideally, the divan should not incorporate storage boxes as these lessen its effectiveness.

Bend at the hips

Always be sure to 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. If you do a lot of lifting or bending, make sure you attend specific manual handling training.

Avoid 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.

Don’t stress – take a ‘chill pill’ (as my children kindly tell me)

As a trained Osteopath and Naturopath, I know there’s a close link between physical, mental and emotional health and that problems originating in one place can often show up as referred pain in another. And while some people manifest stress in their minds, others manifest it physically. Which causes us to tighten our muscles, particularly around our shoulders and down our spine.

Take a stand

Sitting for long periods of time has been proved to be bad for our health.  So get up, go for a walk or get a drink every 30 minutes to get your back muscles (and everything else) working.   If you spend 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.  There are lots of options on the market including the ‘Swopper Chair’, which I use myself.

Look after Your Spine

As we’ve discussed, the spine is a wonderful thing and it’s important to look after it.  So, if you’ve started the new year with back, neck or hip pain then Osteopathy may be the answer.
Why not get in touch for more information or to book an appointment?

We have Osteopath clinics in Central London and North London


*Sickness absence in the UK labour market: 2018

** Back pain is a massive problem which is badly treated

What is a meaningful connection?

At the beginning of a new year it’s natural for our minds to turn to change.  I’m sure we all feel exhausted by the volume and variety of exercise advice in the media and perhaps conflicted about whether we should do Dry January, Veganuary, or possible both!  Actually, I find it interesting that when we talk about ‘change’ we often mean physical change.  As an Osteopath and Naturopath, I’m a firm believer in the need to eat well, maintain a reasonable weight and keep active.  These things are important in helping us to live a healthy life.

But what about our attitudes and opinions?

We are all a product of our upbringing and experiences.  These things inform what we believe and often how we react to people and situations.  But, once we become adults, how often do we test these beliefs?  How many of us can say that we are open to new ideas or considering the other side of an argument?  Yet an open mind, curiosity and a willingness to learn could be considered just as vital to being a fit and healthy human.

Antagonism, division and polarisation seem to have become the starting point for what passes as debate in recent years.  There is so little respect for or curiosity about a different opinion.  Which is why I was so intrigued to learn about Megan Phelps-Roper.  Megan grew up in the Westboro Baptist Church, an American church known for its use of inflammatory hate speech, especially against the LGBT and Jewish community.  From the age of five she was regularly picketing against these groups, holding up placards that she couldn’t even read.  Obviously the pickets were often met with hate and sometimes violence.  But living the Westboro doctrines, and believing every word of them, was Megan’s life for the next 20 years.

Life changing conversations are possible

Until she joined Twitter!  Which she credits for the start of civil conversations full of genuine curiosity on both sides.  The cynical among us may say that this doesn’t sound like Twitter!  But it was absolutely Megan’s experience.  And eventually these conversations planted seeds of doubt in her mind.  As she says: “Friends on Twitter took the time to understand Westboro’s doctrines and spotted inconsistencies that I’d missed for my whole life.”

The results of these conversations with people who often represented all that Megan had been taught to hate, was that she left the Church in 2012.  She became a prominent critic of the church, its philosophy and practices and now lobbies to overcome divisions and hatred between religious and political divides.  In her Ted Talk she urges us to talk and listen to people we disagree with and gives four valuable tips for getting the most from those conversations:

Don’t assume bad intent.

This attitude cuts us off from understanding as we get stuck on anger.  Try to assume good or neutral intent and this provides a much stronger framework for dialogue.

Ask questions.

This helps you to understand where the other person is coming from. And it signals to them that they’re being heard.  Megan found that when people started to ask her questions about her beliefs, she automatically mirrored this behaviour.  And so, a conversation developed.

Staying calm.

This takes patience and practice.  It’s natural in stressful or confrontational situations to raise the temperature but this can bring any conversation to an explosive conclusion.  One of the advantages of online conversations is that (contrary to popular opinion) there is no need to reply immediately.  So, it’s a good idea in those circumstances to pause, breathe and consider before typing!

Make the argument.

We can assume that the value of our own argument is obvious if we hold strong beliefs.  And that we shouldn’t have to defend our position because it’s so clearly right and good.  The implication being that if someone doesn’t get it, it’s their problem — and it’s not our job to educate them.  But we are all a product of our upbringing, and our beliefs reflect our experiences. We can’t expect others to spontaneously change their own minds. If we want change, we have to make the case for it.

Whilst Megan’s views were obviously extreme, and the change she effected was massive, I think it’s good for us all to be open to engaging with people who hold different views from our own – a sentiment perhaps most memorably summed up by the author Evelyn Beatrice Hall, in her famous quote: “I disapprove of what you say, but I will defend to the death your right to say it”.

Life Coaching and NLP 

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I spent a very interesting day at the 30th annual Perrin Conference this month.

Dr Raymond Perrin is an Osteopath and neuroscientist.  He developed  The Perrin Technique™ back in 1989.  This is a manual method that aids the diagnosis and treatment of Chronic Fatigue Syndrome/ME.

I am trained in The Perrin Technique™ and there’s more about it on my website.  But it was very interesting to hear Dr Perrin talk about how the technique could possibly also be used to help sufferers of Lyme Disease, which can present with some similar symptoms to CFS and is ‘increasing rapidly’ in the UK, with 8,000 cases expected this year

What is Lyme disease?

Lyme disease is a bacterial infection that can be spread to humans by infected ticks. It’s usually easily treated with antibiotics if it’s diagnosed early but can cause more severe problems if it’s not caught.

What are the symptoms of Lyme disease?

Many people with early symptoms of Lyme disease develop a circular red ‘bull’s eye’ skin rash around a tick bite.  Most rashes appear within four weeks of being bitten but it can take up to three months and not everyone gets the rash.

Some people also have flu-like symptoms in the early stages, such as:

  • a high temperature, or feeling hot and shivery
  • headaches
  • muscle and joint pain
  • tiredness and loss of energy

Sadly, some sufferers of Lyme disease develop more severe symptoms months or years later.  This is more likely if initial treatment is delayed.  Symptoms may include:

  • pain and swelling in joints
  • nerve problems – such as pain or numbness
  • difficulty sleeping
  • trouble concentrating and with short term memory

What is The Perrin Technique™ ?

The Perrin Technique™ is an osteopathic approach that manually stimulates the fluid motion around the brain and spinal cord. Manipulation of the spine further aids drainage of these toxins out of the cerebrospinal fluid. Massage of the soft tissues in the head, neck, back and chest direct all the toxins out of the lymphatic system and into the blood, where they are eventually detoxified in the liver.

Eventually with no poisons affecting the brain, the sympathetic nervous system begins to function correctly, and providing the patients do not overstrain themselves, their symptoms should gradually improve and in time some patients become totally symptom free.

If you, or someone you know suffers from these types of symptoms then please do get in touch.

International Men’s Day is about celebrating the positive value men bring to the world, their families, and communities. And they do. Every day. Which is why it’s so sad that suicide is still the leading cause of death among 20-49-year-old men**. When it comes to male mental health, there is still a lot of work left to be done.

So it was fantastic to be able to contribute some thoughts on why qualities traditionally seen as masculine can be damaging to male mental health to Balance Magazine.  You can read the full article – Poor Male Mental Health: The Physical Signs – here.

Robin Kiashek’s London Osteopathy practice is based in two clinics: in Soho, Central London W1 and North London N2/N10.  Robin works with his patients to help them make small changes to their lives which may result in a big difference to their wellbeing.

All about Robin

Robin Kiashek graduated in 1996 with a Bachelor of Science honours degree in Osteopathic Medicine (including a Diploma in Nutrition) from what is now known as The British College of Osteopathic Medicine (formerly The British College of Naturopathy and Osteopathy), an institution accredited by the University of Westminster.

Over the years, he has completed a range of additional training:

Throughout the year, he also undertakes post-graduate training (CPD) to further his knowledge in the latest Osteopathic and allied therapies.

**Office for National Statistics

I’ve always been interested in the balance of the physical, emotional and biomechanical – or the Naturopathic triangle.  I chose to study at the British College of Naturopathy and Osteopathy (now the British College of Osteopathic Medicine) as I was keen to explore more than just the mechanical side of the discipline.  Since qualifying in 1996, I have further expanded my expertise to encompass a range of therapies, so I can offer a bespoke treatment to patients.  But Naturopathy – which promotes the body’s own self-healing mechanism – remains a cornerstone of my treatment plans.

21st century impact

Modern life is far removed from how we originally lived so it’s unsurprising that it can take a toll on our bodies and pose a challenge to our health:

  • burning the candle at both ends
  • the impact of the ever-present technology
  • multiple and continual calls on our time that lead to stress and anxiety
  • poor eating habits
  • sedentary lifestyles
  • modern pollutants

In fact, environmental factors – both physical and emotional ones – can even affect our genes.  This is evidenced in Epigenetics – the study of cellular and physiological traits, or the external and environmental factors, that turn our genes on and off, and in turn, define how our cells actually read those genes. Dr Bruce Lipton has written extensively about this and you can find out more here.

Who is Naturopathy for?

Naturopathy can help patients young and old and in many states of ill/health. It can help a person understand their health and well-being from a broader point of view; even with regard to chronic or acute conditions.  But its principal aim is not only addressing current symptoms but also the prevention of illness.

How does Naturopathy form part of a Robin Kiashek consultation?

Naturopathy is based on understanding the person as a whole. So, when a patient first visits me I ask them a series of questions about their lifestyle, medical history, physical and, when appropriate, emotional circumstances.

Depending on the answers and the patient’s requirements/objectives, I may then undertake a clinical examination.  Then I work with the patient to identify any factors that may be undermining their health and to develop a plan based on their needs.  The aim is to plan a future protocol that will help them move towards a healthier life.  This will likely involve looking at diet, lifestyle routines, sleep and hydration.  But I may also incorporate my other specialisms – Osteopathy, Acupuncture, Low Level Laser Therapy and Autogenic Training.

Chess but not as we know it

To return to the Naturopathic Triangle, I like to think of what I do as playing chess on a three-layered board.  With the top layer representing the physical being, the middle board the emotional and the bottom board the nutritional.  And a move on the top board will affect not only the pieces on that board but also those on the middle and bottom.

So, as a qualified Naturopathic Osteopath based in London, I can help you equip your body with the tools it needs to heal itself, or even to prevent illness from developing. Essentially, I help my patients achieve wellbeing through natural methods and treatments, allowing their bodies to fight and prevent disease, minimising the need for surgery or drugs.

To find out more on how my holistic brand of Naturopathic Osteopathy can help combat the stresses and strains of modern life, why not book an appointment at one on my clinics?

I attended a fascinating course last month by Dr Jeremy Howick about how we can use placebos to support recovery.  One of the themes we explored was the use of empathy in healthcare.  And whether, employed effectively, it could actually act as a placebo.

For many of us, ‘placebo’ may conjure up images of white coated doctors running clinical trials where one set of patients are given medication and the other are given ‘fake’ tablets.

And the official definition isn’t much different – describing a placebo as a medical treatment or procedure designed to deceive the participant of a clinical experiment. A placebo does not contain any active ingredients but often still produces a physical effect on the individual.

But their once-surprising impression on participants, known as the placebo effect, has become the focus of many studies.  This is because the inert treatments have repeatedly demonstrated a measurable, positive health response

So where does empathy fit in?

In my view, empathy plays a vital role in the treatment of patients.  It’s the cornerstone of humane, compassionate care and contributes towards the patient experience, relationship between patient and healthcare professional and potentially the treatment outcome.

Essentially, empathy is the ability to understand, acknowledge and identify with the feelings and emotional state of another without experiencing that state yourself.

When patients come to me they have often been in pain for a while and there may be a lengthy tale of different practitioners/treatments that they’ve already tried.  It’s vital that I take the time to listen and understand the journey that has brought them to my clinic.  And then, due to the holistic approach that I favour, I ask them about their diet, lifestyle and habits too.

So, before treatment has even started my patients they feel they have been heard.  And the time to listen is not a luxury that my fantastic but overworked and under resourced NHS colleagues often have.  In fact, listening is not a trait that we practice much at all in the 21st century.  People seem more likely to be head down over a screen than interacting with their nearest and dearest.

Interestingly, when patients provide me with testimonials they frequently (and very kindly) begin with how they feel they benefitted from my empathetic approach.  And they will often mention this before they talk about any treatment I have provided.

For example: “Robin is a good listener who is able to relate the situations in one’s life to its effect and treatment on the condition; felt cared for and treated very respectfully.”

How can we better incorporate empathy into everyday life?

Given to positive response I’ve seen to this approach, these are my five top tips for being more empathetic.

Listen actively

I’ve written before about my dislike for the over commercialisation of mindfulness.   But one of the key components of the practice is being present in the moment; which is vital to active listening.  As the other person talks, put yourself in their position.  Think about the feelings that would induce and how you might feel.  When it’s your turn to talk (no interrupting with active listening please!) reflect what you think you’ve heard and how that must make them feel back to them.  This provides a physical indication that you’ve listened and understood.  And the opportunity to clarify if you reflect anything incorrectly.

Life is so fast paced that we’ve become keen to race through every experience.  This often includes conversation.  If we’re honest, we’re frequently preparing our own response before someone has finished talking.  Which means that we’re not really listening.  So watch out for that.

Don’t make assumptions

‘To ass-u-me makes an ass of you and me,’ is a saying for a reason.  The people who most need our empathy are sometimes least equipped to make that known.  So, patience is required.  You may think you know the end of the sentence or even the story.  But perhaps you don’t.  And you’re unlikely to find out if you try to fill in your own blanks.

Make eye contact

21st century life is often incompatible with making eye contact.  And this can extend to a consultation environment.  There are records to be updated, notes to be taken and perhaps time constraints to be managed.  Similarly, in wider life there will always be an email to be answered, social media post to be liked or shared or a funny cat video to watch.  But how much more valuable for the person in front of you if we put the devices away and make some eye contact!

Body language

There are two sides to this.  First, be mindful of your own.  Shuffling or fiddling with props could imply disinterest.  Whilst glancing at watches or devices can signal a desire to be elsewhere.  Neither of which are likely to encourage someone to open up to you. Particularly if they are already feeling a little vulnerable.

And then there’s the other person’s non-verbal cues.  Which might be at odds with their verbal ones.  “I’m fine” is perhaps one of the most misused phrases in conversation.  Does the body language tell a different story?  Are they avoiding eye contact, is their posture closed (arms crossed, shoulders hunched etc?

It’s not all about you

Not so relevant in a healthcare environment – professionals are unlikely to counter your medical ailment with one of their own!  But very common in everyday life.  People often respond to something that someone shares by comparing it to a situation of their own.  Or of someone they know.  Which is frequently irrelevant and unhelpful.  No two divorce stories, infertility tales or chronic pain struggles will be the same and it effectively moves the conversation away from them and on to you.  Excessive positivity without acknowledging their pain and giving unsolicited advice also fall into this category I’m afraid.  Well-meaning as they may be.

So, there we have Robin Kiashek’s five top tips for being more empathetic.  Obviously, my treatment plans extend far beyond providing empathy.  I have a range of options at my disposal including traditional Osteopathy, Acupuncture, Low Level Laser Therapy, Naturopathy and Autogenic Training.  So please do call on 020 8815 0979 or get in touch through the website if you have an issue or ailment that you feel could benefit from my holistic approach.

Repetitive Strain Injury (RSI) is a general term used to describe muscle, nerve and tendon pain caused by repetitive movement and overuse. It’s most commonly perceived as something that affects wrists and hands, but it can also impact forearms, elbows, neck and shoulders.

RSI can strike anyone who performs a repetitive or high intensity action for long periods without rest. It can also be exacerbated by poor posture or activities that involve working in an awkward position. At the Robin Kiashek Clinics we’ve seen sufferers from keyboard using office workers to smartphone users, sports people and musicians.

It is worth noting that poor posture whilst sitting at a desk can, with time, lead to repetitive strain and ultimately damage to the outer fibres (the annulus fibrosus) of the inter-vertebral discs, which can, in turn, lead to bulging/herniating discs, producing lower back pain.

Symptoms of RSI

The symptoms of RSI usually develop gradually and can range in severity. They often include:

  • Burning, aching or shooting pain.
  • stiffness
  • throbbing
  • tingling or numbness
  • weakness/lack of strength
  • cramp
  • Clumsiness or difficulty with day to day tasks and activities.
  • Chronically cold hands, particularly the fingertips.

At first, symptoms may only present while the action is being performed. But, left unaddressed, they can cause longer periods of pain or even become constant.

Top tips for preventing RSI

The good news is that there are a number of things that you can do to help reduce your risk of getting RSI:

  • If you work at a computer all day, make sure your seat, keyboard, mouse and screen are positioned so they cause the least amount of strain:
    • Keep feet flat on the floor and try not to cross your legs
    • Position the screen directly in front of you and at eye level
    • Consider a wrist rest to keep wrists straight and at the same level as the keys
    • Keep items you use regularly close by and so you don’t have to reach or stretch
    • If you use the phone a lot, consider using a headset rather than clamping it between your head and shoulder
  • Try to take regular breaks from the task – small and frequent is better than one long rest
  • Don’t sit in one position for too long. Get up and move around – it moves the strain from one set of muscles to another. There is some great information about the perils of sitting too long here and how you can do less of it here.

How can Osteopathy help with RSI?

RSI problems can respond very well to Osteopathy. At the Robin Kiashek Clinics we will devise a treatment plan to reduce pain, help recovery and minimise the chance of injury reoccurring.  There are three main strands:

  • On a symptomatic level, some soft tissue stretches, joint mobilisation and exercises can help bring relief from the painful symptoms
  • We will investigate around the area where the problem is presenting and establish what else is going on in the patient’s life. I’ve written on referred pain in a previous blog.
  • Finally, we would provide advice and guidance on lifestyle changes around sleep, posture, and exercise that can help prevent symptoms from reoccurring.

We have two clinics.  One in Central London and the other in East Finchley.  If you suffer from symptoms like those outlined above then why not get in touch?

A mindful activity

Hands up who really understands what Mindfulness is?

As an activity it’s become fashionable with its own gadgets, Apps, clothing and general paraphernalia! All of which I fundamentally disagree with, which is why I dislike the word ‘Mindful’.
Having said that, I have no problem with Mindfulness as a practice, provided that a) it’s not hijacked by commerciality and b) people understand what it is – and is not.

Mindfulness explained

It’s about:

  • Being present – engaging with the here and now, paying attention to your thoughts, feelings, sensations, as well as to the world around you. Not letting your mind wander to your shopping list or what’s on TV tonight!
  • Living with intent – deliberately moving through your life rather than being on auto-pilot.
  • Accepting that life isn’t perfect, so working with what you have now, not what was or should have been.

Why should we bother?

Being Mindful can have huge benefits for both physical and mental wellbeing by:

  • providing a break from distractions (especially electronic ones)
  • reducing anxiety, stress and the (very real) possibility of burnout
  • improving attention span
  • boosting creativity
  • enabling us to manage our emotions better
  • helping to reshape our perspective, bringing us back to what’s important in life

 Main barriers to being Mindful

We simply don’t have the time or space, thanks to our fast-paced, teched-up 24/7 lifestyles. When did you last sit down and reflect quietly or walk the dog without being attached to an electronic gadget?

I swim regularly, as many of my patients know. It enables me to ‘be in the moment’. I feel the water on my body, I pay attention to my breathing and I clear my mind. For me, riding my motorbike in the countryside or walking the dog is equally good.

Recently, I spent a week in Portugal on a woodworking course, learning how to make a chair from a mimosa tree using traditional woodworking tools. The scenery was spectacular and I enjoyed the sun and warmth on my body, the feel of the wood and the creative process of making the chair. The action of planing was soothing and therapeutic. There were no bleeps, rings or reminders to do things. I just lived in the moment, on my senses. And it was wonderful.

I’m not saying that everyone should go to Portugal. Or that you need special kit or gadgets. In fact, the opposite is true – anything can be done in a mindful way by anyone!

Tips for being Mindful

  1. Sit down quietly and become aware of your senses: notice what you can you see, smell, taste, touch and hear, to help keep yourself in the moment. If your mind wanders, just notice it and gently bring it back to your senses. Try this for just a few minutes at a time.
  2. Start each day with a few deep breaths and think about your top three priorities. Check back at different points during the day to see if you’re on track for achieving these.
  3. At the beginning of each task, take a minute to breathe, refocus and get into the moment, giving it your full attention. Many of us pride ourselves on our ability to multi-task but sometimes focusing on one activity and seeing it through to its conclusion is simply better.
  4. Set boundaries so that you switch off mentally at the end of each day, giving your brain time to recharge ready for tomorrow.

So, do think about giving it a go this summer, remembering the one golden rule of Mindfulness: anytime, anywhere – and anyone!