1. Start by lying on the floor with your knees up. Your feet, buttocks, upper back/shoulders and head should be resting on the floor.
2. Breathe in, then as you breathe out tilt your pelvis towards you. Your low back should come into contact with the floor. Concentrate on pulling your pelvis with the muscles in your abdomen, rather than pushing with the muscles in your buttocks. Imagine pulling your tummy button down towards the ground.
3. Breathe in and return to the starting position.
4. Repeat this 5 times.
Keep breathing normally while you exercise. Do not hold your breath.
Move gently and slowly. Exercises should not hurt.
If an exercise becomes painful, stop immediately and seek advice from your therapist.
Only perform stretches which have been prescribed or approved by a qualified individual such as your GP, physiotherapist or osteopath. This information is provided for reference only.
Download a pdf of this stretch ▶
*If you suffer with back pain and would like professional osteopathic treatment, call me on 020 8520 5268 (Walthamstow) or 07708 130 319 (Fulham).*
I treat quite a number of gardening related injuries and I’m sure there are many more sufferers out there who don’t make it in for treatment.
As Autumn sets in there’s lots of clearing and tidying to be done in the garden and allotment – prime candidates for causing low back pain. Don’t put yourself out of action. Follow these tips for a pain free season of gardening.
– Moving Compost, Growbags, Heavy Pots
If you follow one of my suggestions from this article, make it this one. Please, please, please, bend your knees and not your back when lifting. Stand as close as you can to whatever you need to lift, put one foot in front of the other and crouch down. Then grasp the pot/bag of compost firmly and push up with your legs to stand. Don’t crouch; keep your back straight.
Ask someone to help you if the item is too large or too heavy for you to manage alone.
– Planting Bulbs and Planting up Pots
If you’re planting up small pots, put them on a table while you work so that they are in easy reach.
For larger containers or planting into the ground, kneel or squat down so that you’re close to the planting area. Be careful not to stoop. You should also avoid twisting to reach things. Just get up and move your body.
Try and keep your back upright while you dig. Stand with one leg in front of the other and bend them as you dig.
Hold the spade with your weaker hand far down the shaft, and your stronger hand at the handle. This helps you manage the weight of the soil as you dig.
An obvious but important tip is to work slowly and steadily! Move a small amount of soil at a time – your body will thank you!
Many thanks to my brother Matt, who is a Horticulturist, for his help in putting this article together.
If you have back pain and would like some treatment, give me a call on 020 8520 5268 (Walthamstow) or 07708 130 319 (Fulham)
Every month I’m testing a health and fitness app so you don’t have to. This month we’re looking at Drink Water, an app which unsurprisingly aims to help you stay hydrated.
App Name: Drink Water
Platform: Android 4 and up (Google Play), iOS 6.0 or later (App Store)
Cost: Free on Android, 99p on iOS
Size: 1.7m / 0.6m
Tested on: Google Nexus 5 running Android 4.4.4
What they say:
“The app that helps you drink water properly. Calculate how much you need to drink each day and receive reminders . If you do not know how much you need to drink each day , no problem! Our app has a super water calculator to help you. Just enter your weight and Drink Water tells how much you should drink per day.”
What I say:
Many people, myself included, struggle to get enough fluid each day. Dehydration is a common factor in tiredness, headaches, ‘brain fog’, dry skin and many other issues. A regular reminder to drink water should be a handy addition to anyone’s phone.
Drink Water does exactly what it says on the tin. It will notify you at regular intervals that it is time for more water and keep a running total of how much you’ve drunk that day.
This app is pretty basic and doesn’t do a great job at estimating your required fluid intake. It bases the estimate on your weight and doesn’t consider your activity levels or meals. Your food actually contains a lot of the fluid you require.
You also need to know how much you’ve drunk in millilitres, so I had to measure my mugs and glasses.
+ Suggests water intake based on your weight.
+ Allows you to set sleeping hours so the app won’t disturb you at night.
+ Set notification frequency to suit your routine.
+ Choose imperial or metric measurements.
+ Easy to use.
+ Uses a nice clear illustration to show how much you still need to drink.
– Doesn’t take activity in to account.
– Doesn’t take meals in to account.
– You have to enter fluid intake in millilitres, so unless you only drink out of bottles you’ll need to measure your favourite mugs and cups.
– Has advertising.
The bottom line: This app is handy for reminding you to drink regularly but I wouldn’t pay too much attention to your estimated target. You’d be better off drinking according to thirst.
Download it from Google Play or App Store.
In the early stages of a frozen shoulder, you may find your arm ‘catching’ on certain movements and giving you a sudden burst of sharp pain. The muscles at the top of your arm may go into spasm for a short time.
Luckily there’s an easy way to control that pain.
1. Rest the hand on a table or chair back palm up.
2. Allow the weight of the arm to rest on the hand, causing slight compression at the shoulder joint.
3. Breathe deeply and slowly. It helps to apply the pressure as you breathe out.
4. It is as though you were about to lean your body weight on your hand, while only applying a fraction of the force.
This will help your muscles to relax and the spasm to pass. Remember to keep your arm as mobile as possible during day to day activities.
Download a pdf of this stretch ▶
If you’d like treatment for Frozen Shoulder, call me on 020 8520 5268 (Walthamstow) or 07708 130 319 (Fulham)
Frozen Shoulder, or Adhesive Capsulitis, is characterised by severe pain and stiffness in the shoulder. It typically appears during middle age, with 3-5% of 40-70 year olds suffering with the condition.
Frozen Shoulder lasts on average for 18-30 months, usually starting with a period of intense pain and sudden loss of movement. There is then a period without pain but with marked stiffness. Eventually movement returns and the shoulder goes back to normal.
The cause of Frozen Shoulder is unclear, even after over 100 years of research!
However, we do know that frozen shoulder may be triggered by an injury, even a minor one, to the shoulder. This can include:
– Falling on to the shoulder or outstretched arm.
– Fracture of the arm or shoulder.
– Damage to the rotator cuff muscles or biceps muscle.
– Reaching behind you, such as to the back seat of your car.
– Surgery to the shoulder, particularly if the shoulder was immobilised.
There are also factors which increase your risk of getting frozen shoulder. These include:
– Medical conditions such as: Diabetes, Chronic Obstructive Pulmonary Disease (COPD) and Thyroid disorders.
– Middle Age
If you think you may have Frozen Shoulder, take the online symptom test.
I use Niel-Asher Technique to treat shoulder problems and have worked on many cases of frozen shoulder.
To book an appointment call 020 8520 5268 (Walthamstow) or 07708 130 319 (Fulham).
It’s the last weekend of August so it’s time for my monthly links round up. Enjoy!
Paracetamol could be no better than placebo for back pain.
These Xray gifs are AMAZING. I wish I’d had them when I was a student.
I’ve said before that carrying heavy luggage is a big cause of back pain, so I was very excited to see this life hack. The easiest way to pack one night’s worth of clothes.
I made this avocado chocolate mousse and it was not only very easy but delicious!
10 interesting banana facts
I love this scarf; it is printed with a slice of human bone tissue.
Low vitamin D levels may increase your risk of dementia.
The Telegraph interviewed an osteopath this month. I don’t agree with everything she says but it’s an interesting read nonetheless.
Maybe this seal needs some osteopathic treatment after being jumped on by a penguin? (Via Cheezburger)
What have you been reading this month?