Tag Archive for: back pain

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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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How to look after your back whatever your age

How do you keep your back healthy?

This week marks Back Care Awareness Week.  As an Osteopath with 25 years’ experience, Robin Kiashek says: “It’s often back issues that first prompt people to approach me”

In fact, according to the NHS, 70 percent of us will suffer with back pain at some point in our lives.  So, Robin has pulled together some quick top tips for protecting our backs throughout our adult life.

Back care under 30

Robin says: “I’m full of admiration for the invincible attitude of youth, whether it’s leaping out of bed and straight out for a run or feeling fully refreshed after just a few hours sleep on a friend’s sofa. But these habits are far from back friendly.”

Robin’s advice is to focus on the basics at this time of life:

  • Invest in the best bed you can afford.  Bear in mind that, from a support point of view, a divan rather than slat base will do a better job and potentially give your mattress a longer life.
  • It’s worth shopping around for a pillow that fits snugly into your neck and shoulders and supports your head.  On which note, many of us sleep with two pillows but one could well be better for you.  The aim is to lift your head slightly to keep your neck and back in alignment.
  • Stretching daily as a stand-alone activity can boost muscle and joint health, decrease the risk of day-to-day injury by improving flexibility, reduce tension and improve posture.

“I know that young people live busy lives but now is the time to lay those foundations for future back health and a few small adjustments to life now could pay dividends in the future,” Robin added.

Tips for back care under 50

Man with backache working from home

“The years between 30 and 50 can be tough on the back,” says Robin.

“Children may have come onto the scene and, in addition to endless joy of course, they bring lifting, carrying and general strain for the back.  There’s the child itself, but also all the paraphernalia – car seats, buggies to be collapsed and opened (while also holding a child) and the list goes on.

“This can also be the period of life when people are stuck by a sudden urge for fitness.”

So, Robin has a few words of wisdom around lifting generally and exercising:

 

  • An oldie but goodie – bend from the knees! If you’re lifting, then let your legs take some of the strain.
  • Keep it close – it’s easier and less strain on the back to lift things if you bring them closer to your body.
  • Avoid the hip pop – mainly one for parents but if you find you’re regularly balance a child on your hip then do try to alternate.
  • Baby steps – nothing to do with babies, this one refers to starting a new exercise or fitness regime. Enthusiasm and a desire for results can see people trying to run before they can walk when it comes to exercise.  But a slow progression gives your joints and muscles time to adjust to the new moves you’re asking of them.  And is less likely to see you injured and back on the couch!

Looking after your back at 50 plus

We all know the benefits of keeping active, eating well and maintaining a healthy weight.  But Robin has a few extra tips for those in their 50s when it comes to looking after your backs.

  • Remember the core. Strong core muscles help maintain your balance and can prevent unwanted strains or sprains. They can also significantly reduce your risk of back pain.
  • Incorporate some weight bearing exercises into your routine. These help with good bone density, which is essential for resistance to breaks and fractures. Everyone loses bone density as we get older, but this is particularly key for women due to the loss of Oestrogen.
  • Investigate those niggles. Back pain doesn’t necessarily mean you have an issue with your back, it could be referred pain from a neck, hip or even knee issue.  So it’s well worth trying to establish the source of any pain

Robin says: “I don’t necessarily subscribe to the train of thought that aches and pains are something to be tolerated as we age.  Some of my best successes have been with patients who had been living with chronic pain for months or even years.  But I’ve been able to vastly improve their quality of life by taking the time to investigate the source of the pain and work on that.”

If you are suffering from back pain then why not get in touch with Robin to find out how he could help?

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Tour De France inspired you to get on your bike? Read this before you saddle up

With the Tour De France setting off on July 1st, cycling fever has set in.

The 3,500km ride will see more than 150 cyclists make their way from the Grand Depart in Copenhagen, through northern France and take on a gruelling Alpe d’Huez climb.

 

What is the Tour De France?

The tour is the world’s biggest annual sporting event, made up of 21 stages over 23 days. It contains six mountain stages along with five altitude finishes.

But already, just over a week in, there has been crashes, chaos, and carnage on the cobbles with wet and slippery conditions forcing cyclists off their bikes.

“It’s been really interesting to watch the start of the tour,” keen cyclist and Osteopath Robin Kiashek says. “However, it’s always alarming to see people come off their bike. Seeing these accidents happen in real time got me thinking about the issues that might trouble cyclists while taking part in this sport and how, as an Osteopath, I could help.”

 

London to Brighton Cycle

Robin is currently training for the London to Brighton Cycle in September. He is taking part in the 55-mile ride with his son Joel in a bid to raise funds for Macmillan Cancer Support.

On 11th September, the pair will make their way through the country lanes of Mitcham, Banstead and Haywards Heath before taking on the challenge that is Ditchling Beacon.

Ahead of his own cycling event, Robin has pulled together some common issues experienced by cyclists in a bid to help avoid these injuries.

 

Be aware of back pain

Back pain can be a real problem – especially for cyclists who spend hours hunched over handlebars. Plus, when you add this to the working-from-home challenges of 2020, 2021 and 2022 – you’ve got yourself a recipe for poor posture.

But here’s the good news: “Our spine is made of solid, bony blocks reinforced by strong ligaments and muscles,” Robin says.” It is surprisingly difficult to damage. But if strained, the surrounding muscles and ligaments can cause discomfort and pain.”

 

How to prevent lower back pain when cycling

  1. Check your posture. Posture is key when it comes to keeping your back in tip top condition. And this applies as much to cycling as it does to when you’re working at a desk. According to British Cycling, the top of the handlebar should be around 5-6cm below the mid-point of the saddle.
  2. Take a stand. Take breaks from cycling to take some strain off your back, shoulders and neck. This will also help you reset the correct posture with your shoulders back, your head level in line with your body and an engaged core.
  3. Talking of cores – strengthen your abdominal muscles. It’s important to work out the muscles in your abs and back. Why? Your core muscles help you stand, move and go about your daily business. It’s also been proven that a strong core reinforces good form and prevents injury.

 

Watch your knees

On a day-to-day basis we expect great things from our knees. As the largest joint in the human body, the knee basically forms a sort of hinge where the thigh bone (femur) and shin bone (tibia) meet. This enables us to bend, straighten and in this case, cycle.

Cycling might not be a high impact sport. But unfortunately, when pedalling our knees can be a relatively easy mechanism to injure.

Robin explains: “For example, a sudden increase in intensity or duration of exercise can temporarily damage the bone, muscle or ligaments. Problem knees can lock, click, catch, give way or refuse to straighten.”

 

How to look after the health of our knees

  • Check your bike set-up. Is your saddle too high or low? Do you have the correct saddle tilt? Having an incorrect set up can place compression on the patella, it can overstretch your hamstrings and it can place undue pressure on your knees. Follow this handy step-by-step guide to get your saddle height right.
  • Build up knee strength. Calf raises, leg extensions, squats and hamstring stretches can all help. After all, strong muscles around your knee can help to support and protect your joints as propel you forward with each pedal.

 

How Osteopathy can help with these niggles

Robin qualified in Osteopathic Medicine more than 25 years ago. Since then, he has trained in various additional complementary disciplines including Western Acupuncture and Low Level Laser Therapy – both of which can be used to treat pain.

“Non-invasive methods like manual Osteopathy, Western Acupuncture and Low Level Laser Therapy all work towards helping with knee niggles and back pain,” Robin says.

“Gentle osteopathic techniques can help to increase the mobility of the joints and relieve muscle tension. While low level laser therapy stimulates your cells to repair tissue and reduce inflammation and pain.

“Acupuncture can help to enhance the blood supply to the tissues, which in turn promotes the body’s natural healing process.”

And Robin has one last tip for cyclists with a challenge in mind: “It’s well worth considering a bike fit session to make sure set up is as it should be.  These can vary greatly in price and content but there’s some good information in this Cycling Weekly article as a starting point.”

 

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

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Robin Kiashek, Osteopath, but not lone wolf!

You could be forgiven for thinking that working as a sole practitioner in Osteopathy is a lonely job. And for much of his day, experienced Osteopath, Robin Kiashek, is in individual patient consultations.  But that doesn’t make him a lone wolf!  In fact, during his 25+ years in practice he has built a network of valuable contacts and relationships with other medical professionals.

Part of a pack!

Which is particularly useful if he needs to refer a patient for further diagnostic tests.  Or get a valuable second opinion.

Equally, this wider network can (and does) also call on Robin’s skills.  Particularly around referred pain, the impact of stress and lifestyle on the body and understanding the root cause of an issue.  And this collaborative approach has certainly been in evidence in the past week.  As Robin explains:

“A Neurologist contacted me to see if I could be part of a multi-disciplinary team to review a very complex high-profile case.  Of course, I was delighted to be involved.”

The team comprised experts from several fields,  These included Neurology, Pain Management, Orthopaedics and Rheumatology.  This breadth of involvement and expertise was incredibly helpful.  It was immediately possible to see what had already been ruled out.

A new perspective

Luckily, Robin’s experience of working with complex cases – specifically those slow to respond to treatment  – enabled him to bring a new perspective to the process.  And he was delighted to subsequently receive an acknowledgement for his contribution from the Medical Director responsible for coordinating care.

Robin added: “It was so nice to be part of a wider collaborative team.  Also to have my contribution heard and valued by my peers.  I’m confident that our combined efforts will help towards a reduction in pain for this poor patient.”

Ask your Osteopath

When you choose an Osteopath, do ask about how and when they work with other professionals.  An open and collaborative approach can really enhance the care they provide.

As Robin says: “I am great fan of seeking out new opinions and working with others where necessary to provide the best outcome for my patients.

“Plus, whilst we professionals might like to pigeonhole issues under titles like Orthopaedics or Neurology, unfortunately humans are complex.  So, sometimes our issues need to sit across several disciplines if they are to be resolved effectively.”

If you’ve been struggling with an issue for a while, why not speak to Robin?  He can be contacted here. Or you can call 020 8815 0979.

 

 

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We need to talk about obesity and the case of the bad back

The Connection Between Obesity and Back Pain

Here at the Robin Kiashek Clinics, we take a holistic view when it comes to assessing patients’ problems.

Yes, you might have come to the clinic to see , with over 25 years clinical experience, about your sore knee, headache or painful arthritis. But to give these persistent problems the boot once and for all, it’s important to identify the underlying, causative factors.

“Which is why I take a holistic approach when it comes to a diagnosis,” Robin says.

“It helps to identify some of the causative factors, which can often be multifactorial. This in turn enables my patients to work towards improving their overall health. As well as reducing the chances of the symptoms returning in future.”

Back to backs

One health issue, which presents in osteopathic clinics, is lower back pain. We’ve spoken before about how persistent and often debilitating this problem can be.

 

And although back pain can be caused by a range of issues including stress (physical and/or emotional),  a workplace accident, a sporting injury or sometimes being referred pain from another area of the body – it can also be exacerbated, if not caused, by obesity.

 

Defining obesity

The most widely used method to check if you’re obese, is by measuring your body mass index (BMI).

 

The NHS defines someone as obese if they have a BMI of 30 to 39.9. And if your BMI is above 40, the NHS classes this as being severely obese.

 

Tipping the scales on bad backs

Obesity is nothing new, the World Health Organisation (WHO), believes obesity levels have nearly tripled since 1975.  In England, according to a 2021 government report, it’s believed 28% of adults are now obese.

 

And along with obesity causing potential life-threatening conditions like type 2 diabetes, and coronary heart disease, studies state that it can also cause back problems.

 

The links between obesity and back pain

Robin says: “Much has been said about the undue stress that obesity places on the spine, back and pelvis. And from a statistical point of view, I think the facts speak for themselves.”

A 2010 review, published in the American Journal of Epidemiology, assessed data from 95 different studies and came to the conclusion that the risk of lower back pain was related to an increase in BMI.

While a 2017 study came to a similar conclusion.

 

Those difficult conversations

Unfortunately, weight has become a rather taboo subject in society.  And this can make Robin’s job a little more tricky. He says: “As we’ve established, there is often a link between back issues and obesity.

“And, in order to treat mechanical issues, I need to identify any lifestyle and environmental factors that could be adversely affecting my patient’s health.  This not only helps me to treat the problem but also assists me in working with them to prevent reoccurrence.”

Of course, sometimes these conversations can be difficult, and they may bring up a range of emotional issues.  It is at these times that Robin is able to draw on his expertise in allied therapies such as Life Coaching and NLP and Autogenic Training to help patients optimise their physical and mental wellbeing.

 

How osteopathy can help with back pain

If you are suffering with back pain, please do have your problem area checked out to determine the underlying cause and any contributing factors.

“Osteopathic treatment can help with some of the structural issues causing lower back pain, whilst perhaps guiding the patient to make more long-term changes in lifestyle factors,” Robin says. “It can do this through the use of soft tissue stretching, joint manipulation and the likes of resisted isometric muscle energy stretching.

“Patients want to know firstly what has caused their pain and whether they will get better.  My task as an osteopath is to understand both the short-term and in some cases, long-term factors which have contributed to the patient’s condition,” Robin says.

 

If you’re looking to take a holistic approach with your health worries, get in touch with Robin.

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Relief from back pain – Dr Google isn’t the answer

What can I do to relieve my back pain?

Google searches around back pain, relief for back pain and back pain exercises skyrocketed in 2020. Which is concerning news for me as an Osteopath.

In some ways it’s not surprising. Back pain affects up to 80% of us at some point in our lives. It’s one of the most common reasons for workplace absence and the NHS spends more than £1 billion per year on back pain related costs. Plus, there’s the challenges of the past year – the long term impact of working from home in an imperfect set up, new, different or abandoned exercise routines and the undoubted increase in stress.

So I can understand why, in the absence of the usual access to NHS services, people are turning to other sources. But Google is not the answer.

The good news about back pain

Pain of any sort can be distressing and worrying. It can lead to feelings of stress which can manifest physically as tightened muscles and thus increased pain. And so the cycle builds. But (and this is the important bit!) back pain is rarely due to any serious disease and the long-term outlook is good.

Your spine is made of solid, bony blocks reinforced by strong ligaments and muscles. It is surprisingly difficult to damage. But if strained, the surrounding muscles and ligaments can cause discomfort and pain.

Why Osteopathy for back pain relief?

In the UK, Osteopaths must be registered with the General Osteopathic Council (GOsC) to practise. They are highly trained professionals skilled in diagnosing health issues.  This includes those that may require further investigation. Osteopathy is a safe and effective way to prevent, diagnose and treat a wide range of health problems.  Including back pain.

I qualified in Osteopathic Medicine 25 years ago.  I’ve since trained in various additional complementary disciplines to extend the options I can offer to my patients:

– Western Medical Acupuncture
– Low Level Laser Therapy (also known as Cold Laser Therapy)
– The Perrin Technique for ME/CFS
– Neuro Linguistic Programming & Coaching (NLP)

At your first appointment, I take a full medical and lifestyle history to get a proper understanding of the issue that has brought you to my clinic and of you as an individual. This combined with a physical examination enables me to devise a treatment plan specific to the problems you’re experiencing.

How can an Osteopath help with back pain?

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

Through these non-invasive methods and by working closely with your lifestyle, I can help minimise or even resolve symptoms and improve your overall health.

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.

Relief from back pain at  home – Tips for self-help

Last August I wrote about back pain and millennials – some top tips for prevention. These are useful guidelines for us all and you can read them here.

If you are in pain, please don’t suffer in silence. Early diagnosis and treatment can help with recovery and get you back to usual activities more quickly. Osteopaths are considered essential workers.  As such, I was vaccinated against Covid-19 in January. I also undertake weekly Rapid Flow Antigen Tests to ensure I’m Covid free. I can continue to treat patients in accordance with government guidelines through lockdown. So, please do get in touch.

 

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Lower back pain and Millennials – tips for prevention

Lower Back Pain

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

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

Millennial lifestyle

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

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

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

How to prevent lower back pain

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

Watch your posture

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

Take a stand

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

Exercise, exercise, exercise

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

Try to relax

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

Check out your sleeping situation

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

How we can help with lower back pain

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

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

Get in touch

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

 

 

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Look after your spine in 2020

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

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Treat your back right…

 

 

 

 

 

This year’s Backcare Awareness Week (8th to 12th October) focuses on back pain in older people. Awful at any age, back pain can be really disabling and miserable in the over 60s.  BackCare, the National Back Pain Association, offers useful information and resources but I want to talk about how we can help sufferers of all ages at the Robin Kiashek clinics.

Impact on society

A staggering 80% of us will suffer with some form of back pain during our lives – at my osteopathic practice in London I see several sufferers each week. The human cost in terms of pain, misery, impairment plus the knock-on effects on family and friends is enormous. Factor in the economic impact – NHS statistics for 2016/17 show that a staggering 3.2 million days were lost to back pain – and we can see how society as a whole is affected. And we do abuse our backs, with long hours of driving, sitting hunched over a screen, heavy lifting and carrying, caring for children, the elderly or disabled and some very bad lifestyle habits!

Getting help for back pain

Here at The Robin Kiashek Clinics we aim to relieve pain and help strengthen the body, making it less susceptible to further discomfort or injury. Our range of gentle and effective treatments include Osteopathy, Western Acupuncture and Low Level Laser Therapy (LLLT).

We also recommend yoga. It promotes physical, mental and spiritual wellbeing and helps develop and maintain a fit and supple body.  It is also an effective antidote to the stresses of modern lifestyle. A US study among 1000 long-term lower back pain sufferers found that those who practised yoga were most likely to see improved mobility and reduced pain levels. And classes are readily available and safe to try, whatever your age or level of fitness. All you need is a mat!

Based on the premise that prevention is better (or easier) than cure, here are some simple tips to maintain a healthy back:

Top tips for a healthy back

  • Keep mobile – walking, cycling and swimming, (especially back stoke) will help your back to stay supple. Remember to take a short break from sitting every half hour.
  • Reduce excess weight – extra pounds can place enormous pressure on the spine and muscles, exaggerating the curve of your lower back and causing your spine to become misaligned.
  • Lift heavy objects correctly – bend at the knee, not the back. Carry heavy loads in a well-fitted rucksack, using both straps, rather than slinging a bag over one shoulder.
  • Consider your posture – sit up straight, don’t slump in your chair.  Use a laptop riser and walk with your shoulders back and head up (not staring at the ground!).
  • Stop smoking – it can reduce blood supply to discs between the vertebrae and cause disintegration.
  • Check your bed – does it provide the correct support for your weight and build?
  • Manage stress – beat this leading cause of back pain by learning relaxation techniques, such as yoga, meditation or breathing.

 Get in touch

If you are experiencing back pain then why not call The Robin Kiashek Clinics on 020 8815 0979 or request an appointment? We will assess you thoroughly and provide a personalised treatment plan, including exercises and guidance on preventing future occurrences. This can bring relief and even be life-changing and transformative, allowing you to regain and retain independence.

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How Yoga Can Help Back Pain

Is yoga good for back pain?

As a practising osteopath in London I see a number of clients each week that experience back pain, in varying forms and severities. For these clients I am able to provide a comprehensive treatment plan and we work together over a number of sessions to treat the problem. In addition to treatment provided by myself I also look to work with clients on what lifestyle changes can be made and other things that can be introduced to try to prevent problems such as back pain recurring again in the future. I was therefore interested to read about a recent study carried out in the US into yoga and the positive benefits it can have on long-term back pain.

Women practicing yoga in a class

A recent study into yoga and back pain

The study analysed more than 1000 men and women who were experiencing long-term lower back pain. It found that those patients who practised yoga were most likely to improve their mobility and reduce their pain levels. These patients were all taught yoga-like exercises by experienced and qualified professionals.

Back Pain and Yoga

Lead author Susan Wieland, from the University of Maryland School of Medicine, said: “Our findings suggest that yoga exercise may lead to reducing the symptoms of lower back pain by a small amount, but the results have come from studies with a short follow-up.”

Back pain is the cause of more disability than any other condition and affects nearly one in 10 people, becoming more common with age.*

Back pain affects nearly one in 10 people in the UK and becomes more common with age. Very often the cause of long-term back pain is unknown, which can be very frustrating for the sufferer. Perhaps putting down the pain-killers and picking up a yoga mat could help to relieve some of the pain.

Following on from this initial research, the scientists involved in the study are also now calling for longer-term studies to really understand the full benefits for patients.

So what is Yoga?

Yoga, stemming from the Sanskrit work ‘yuj’ to yoke or join, yoga aims to “coordinate the breath, mind and body to encourage balance, both internally and externally,” according to the British Wheel of Yoga. Yoga is a practical philosophy and a system of asanas (postures), promoting physical, mental and spiritual wellbeing. It is an effective antidote to the stresses of modern lifestyle and encourages a fit and supple body. Yoga is a ‘science of the mind’ and philosophical system that originated in India thousands of years ago.

A typical yoga class here in the UK will last between 60-90 minutes and you can find them at leisure centres, gyms and in local halls and community centres. Yoga is very accessible for all body shapes and ages and you really don’t need much equipment (or even shoes!) to give it a go.

Osteopathy for Back Pain

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.

Read more about Osteopathy and back pain here...
If you are experiencing back pain why not try a yoga class near you, or call The Robin Kiashek Clinics for a consultation on 020 8815 0979.

*Source: http://www.telegraph.co.uk/science/2017/01/12/yoga-key-relieving-long-term-back-pain-new-study-suggests/

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