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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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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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What would an Osteopath treat?

Common Conditions Treated by Osteopaths

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
  • Back 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: 

Beyond Pain: How Osteopathy Can Help

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.”

Osteopathy for More Than Just Back Pain

While osteopathy is often associated with back pain, its scope extends far beyond musculoskeletal issues. Osteopaths can support patients with a variety of conditions including joint pain, headaches, digestive discomfort, and even stress-related tension. By taking a whole-body approach, Robin Kiashek considers not just physical symptoms but also lifestyle, posture, and emotional wellbeing. This allows for a more comprehensive treatment plan tailored to each individual’s unique needs.

Get in touch

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

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

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

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

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

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

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

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

The problem with New Year’s resolutions

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

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

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

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

We all have the power to make change

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

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

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

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

Commit yourself to taking small steps in the right direction

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

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

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

 

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

 

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

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

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

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

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

Everything is relative in life

 

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

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

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

The bird on the branch

 

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

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

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

 

Man’s Search for Meaning

 

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

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

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

 

Control the controllables

 

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

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

 

Finding solace from stress

 

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

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

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

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

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

 

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

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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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