020 8520 5268 | Ashlins Natural Health, 181 Hoe Street, E17 3AP sarah@saraholiverosteopathy.com

How do you diagnose Sciatica?

Reaching a diagnosis is a bit like being a detective and collecting as many ‘clues’ as possible.

We start by looking at your symptoms.  Sciatica usually presents with pain shooting down the back of your thigh and calf.  You may also have pins and needles or numbness in your leg or foot.   You may find it difficult to straighten your leg and prefer to bend your knee.  It may also be very painful weight bearing on that leg.

Sciatica may also cause pain in your low back or buttock.

Then we move on to a physical examination.  Sufferers of sciatica often have altered posture due to pain (we call this antalgic posture).  You may avoid weight bearing on the painful side and you may lean to one side.

Flexibility of your low back, hips and knees may be reduced due to pain and muscle guarding, so you might find it difficult to bend.  Often there will be restriction and soreness around the low back or buttock.

I usually perform some tests to your low back where I gently compress your spine.  This can be quite uncomfortable if you have sciatica caused by a bulging disc.

I also use the Straight Leg Raise (SLR) test.  This is very simple – you lay down on your back and I lift up your leg while keeping your knee straight.  This stretches the sciatic nerve.  Normally this is not painful but if the nerve is irritated for some reason, SLR will probably cause pain or pins and needles.

Sometimes I will also test your reflexes and perception of touch.

Sciatica has several potential causes including disc herniation and piriformis syndrome.  There are also many other conditions which may mimic sciatica in some way.  So I also examine your hip joints, sacro-iliac joints, knees and many of the muscles in your low back, buttock and legs.

I do not routinely suggest further investigation such as MRI, although they may be useful in some cases.

 

Once we have worked out what’s causing the problem I can focus your treatment on the most relevant areas.

My favourite stretches for Sciatica

Stretching and exercise are super useful for managing many conditions and sciatica is no exception.  Here are some examples of stretches for Sciatica.  Everyone is different though, so I recommend you seek professional guidance if you are in pain.

 

Childs Pose Back Stretch Stretch your Back, Reduce Back Pain – Child’s Pose- Child's pose is a yoga stretch which is often really useful when you have back pain.  It works in a similar way to knee hugs - try both and see which you prefer.   1. Start in a kneeling position. 2. Stretch forwards and down, allowing your forehead to rest on the floor with your arms outstretched… Read More
Improve your posture Stretch – Improve your Posture in 30 Seconds- This gentle and easy stretch can be performed any time and is great for stopping slouching.     1. Stand with your feet shoulder width apart. 2. Put your hands on your hips. 3. Carefully lean backwards and hold for 10 seconds. 4. Perform 3 times, once a day.     – Keep breathing normally… Read More
Seated Gluteal Stretch Stretch – Glutes Stretch you can do at your Desk- You can perform this stretch any time you are sitting down - perfect if you work in an office environment.  It stretches the muscles around your hip and can help ease low back pain.   1. Sit upright and place your right leg over your left thigh. 2. Gently lean forwards until you can feel… Read More
Knee Hugs Stretch for Low Back Pain Stretch – Knee Hugs for your Low Back- This is one of my favourite stretches.  It is very easy to do, very gentle and effective for many types of back pain. 1. Lay flat with your knees straight. 2. Bend both knees and draw them up towards your chest. 3. Clasp your hands round the top of your shin, just below your knees.… Read More

Weekend Reads May 2018 – The Secret of Strength and Muscle Growth

Hooray, it’s another bank holiday weekend!  I hope you’ve got a relaxing couple of days to look forward to.  Scroll down to get up to date with the month’s health news and my latest adventures.

 

1.

2. There’s no such thing as a detox

 

3.  I really rate the Cat Cow exercise and I know many of my low back pain clients enjoy it.

 

4. Seven ways to prevent weak bones“Weight-bearing exercise (walking, running) helps to keep bones strong. Ideally, you need a mix of “feet on the ground” activity and muscle resistance such as weights, press-ups and swimming.”

 

5. Cara Lily Nutrition has put together this great explanation of caffeine and its effects on your health.

 

What I’ve Been Up To

I have really enjoyed this month.  The longer days and sunnier weather are so lovely.

 

I started off the month with a trip to Paris.  We stayed in a lovely airbnb in Belleville and spent most of the weekend just walking around in the sunshine.  It was brilliant!   I also enjoyed my first ever steak tartare.

Yum!

On May Day bank holiday I went on a lovely walk along Regent’s Canal and tried several pubs along the way.

 

A quick visit to COPA exhibition was informative.  No free pens this year but I did manage to get some free food, and I won a bottle of Champagne from MRIPlus.  On the same day I attended a really fascinating lecture about epilepsy at Royal Institute.

 

Other than that I have been enjoying productive days in clinic, evenings at the allotment and a bit of sewing time.  I am determined to get to the bottom of my fabric stash!

We are still working on taking card payments at Ashlins which hopefully will be in place fairly soon.   How has your month been?

 

Numb Bums and Back Pain – What is Sciatica?

Sciatica seems to be a well known but poorly understood condition.

It generally refers to pain in the buttock and back of the leg, but can also include back pain, tingling, shooting pain, numbness and muscle tension.

Sciatica is a result of irritation to the sciatic nerve.  The sciatic nerve is the longest and largest nerve in the human body; about the width of a pencil in places and stretches from the low back down to the tip of your toes.

 

Your sciatic nerve supplies your skin, muscles and joints in the back and side of your leg, so these structures are affected when the nerve is irritated.  This is what causes tingling and numbness (sensory fibres supplying your skin) and muscle tension (motor fibres supplying your hamstrings and calf).

So what causes sciatica?  The two most common causes are a problem with the intervertebral discs in your low back and tension in the piriformis muscle in your buttock.

Your discs act as cushions between your vertebrae (bones in your spine).

If they become damaged or irritated (sometimes referred to as a slipped disc) they can cause low back pain and sciatica.  This may be because they start squeezing on part of the sciatic nerve, or because inflammation in the low back is irritating the nerves.

Either way, the sciatic nerve can become very sensitive and start to cause painful symptoms.

There is a muscle deep in the buttock called piriformis.  In many people the sciatic nerve emerges through or underneath this muscle before continuing its journey down your leg.  If piriformis becomes too short and tense it can squeeze the sciatic nerve and eventually lead to sciatica.

There are various potential causes of disc problems and piriformis syndrome which are too long to go into here!

Those are just the 2 main causes of sciatica.  There are other causes, some of which are quite serious conditions such as tumours or infections around the spine.  Thankfully they are pretty rare but it is sensible to seek professional attention if you have back pain or sciatica.

 

Sciatica is easily confused with other conditions.   Issues with the low back, sacroiliac joints (in the pelvis), hip and knee can cause similar symptoms.  I always take a thorough case history and examination so I can work out what I think is causing the problem.  Then an appropriate treatment plan can be formulated, or I can refer to another therapist or your GP if necessary.

Weekend Reads April 2018: Managing pain, Exercise to boost your immune system

I hope you’ve had an enjoyable month and have some fun plans for the bank holiday weekend.  I’ve rounded up my favourite health and wellbeing articles from this month, so make yourself a cup of tea and get up to date with the latest news.

 

 

  1. Seven Way to manage Pain

“Acute pain is a necessary evil, an essential response to danger and a natural part of the healing process. Too much of it, and for too long, can be serious – but there are ways to manage it.”

 

 

2. How does your immune system work? This cute video explains:

http://www.swiss-miss.com/2018/01/how-does-your-immune-system-work.html

 

3. Tame the beast – how to rethink persistent pain


4. If your knee hurts, keep exercising

“If you take up exercise later in life, as a treatment for joint or hip pain, you should expect a small, temporary increase in pain. But if you proceed sensibly, you will be rewarded with pain relief similar to that of a non-steroidal anti-inflammatory drug, such as ibuprofen, and twice that of a non-prescription painkiller, such as paracetamol.”

 

5. Exercise in old age maintains immune system.

 

What I’ve been up to

Aside from taking a break from blogging I have been enjoying spring!  I had a nice walk to Wanstead Park to see the bluebells.

 

In February I became the proud tenant of an allotment. I’ve enjoyed clearing the weeds and have started planting a few crops. Currently I am over run with thistles but hoping to dig them up and plant more goodies soon.

My allotment, and a gigantic pile of horse manure

I’m also taking part in Walthamstow Beer this year. The hop lives in our garden where we can keep a close eye on it. We have named it Roger and he is growing very quickly so far.

Roger the Hop

I have been on a few trips this year including California for a family wedding, Cornwall for my Grandad’s birthday, and Nice for a bit of a jolly with Mr Sarah.   Did you know that ravioli was invented in Nice? And Nice only became part of France in the 1860s? I had no idea.

 

I’ve also been doing quite a bit of sewing and am pleased to say my skills have improved since last year 😁.  I’ve made quite a few tops and skirts and have a long list of patterns to work through. That’s all on hold for the moment while I finish sewing my Guide badges on to my camp blanket.

At Ashlins we have been working hard on GDPR. We’re also making big strides towards taking card payments, which is very exciting! 

 

Busted: 3 Myths about Osteopathy for International Osteopathic Healthcare Week

international osteopathic healthcare week

It’s International Osteopathic Healthcare Week this week and to mark the occasion I’m busting 3 big osteopathy myths and explaining how osteopathy can improve your health.

 

  1. Osteopaths only treats backs

Osteopathy is well known for helping people with back pain but it’s definitely not all we do!

Osteopaths are able to help with a wide range of problems including many muscle and joint issues.

I frequently treat neck pain, shoulder pain such as rotator cuff tendinitis and frozen shoulder, arm and wrist pain such as tennis elbow and RSI, hip pain, sciatica and many more.

Osteopaths typically train for 4 years and have detailed knowledge of anatomy, physiology and pathology meaning we understand and can manage a variety of  conditions.  We will also refer you to another practitioner if we think it’s what you need.

 

  1. ‎Osteopathy is about clicking and cracking joints

This is absolutely not true! Cracking joints (known as HVT or HVLAT) is a useful technique but just one of many used by osteopaths.

Utilising only one technique is a pretty limited approach to treatment.  It works for some people but is not likely to lead to longer term improvement and isn’t suitable for everyone. For some individuals HVTs are contraindicated.  I prefer to use a range of techniques which I mix and match to get the best results for you.

I use a variety of techniques including:

  • Soft tissue technique
  • Muscle energy technique
  • Strain Counter Strain
  • Stretching
  • Harmonics
  • Gentle joint mobilisation
  • Stronger joint mobilisation
  • HVTs

 

Each technique can be applied in lots of different ways in each area of the body, so osteopathic treatment can actually be very varied and tailored to your needs.  It’s much more than a few clicks and cracks.

 

  1. ‎Osteopathy is only about muscles and joints  (musculoskeletal system)

It’s true that osteopathy is primarily focused on the musculoskeletal system. It is well suited to aiding problems with muscles and joints. 

It’s important to consider the musculoskeletal system in the context of your general health and wellbeing. For example, your low back pain may recover faster if you have a balanced diet, active lifestyle and sufficient sleep.

So your osteopath will also be interested in your diet, exercise and activity levels, stress and overall wellbeing. This allows for a more tailored, detailed treatment plan which should help you get better quicker.

Most of us have some room for improvement when it comes to our health. Your osteopath will be able to advise you on how you can make positive changes and can direct you to other practitioners and resources for more detailed guidance.

 

 

Shoulder Exercise – The Prince Charles

 


1. Stand upright with feet shoulder width apart.

2. Bring your affected arm up behind your back.

3. Bring up your good arm to hold onto the affected arm.

4. Use your good arm to bring your hand further up your back. You should feel a stretch in the front of the affected shoulder.

Hold for 30 seconds. Repeat 3 times. Perform 3 times a day.

 

Notes:
– Keep breathing normally while you stretch. Do not hold your breath.
– Stretch gently and slowly. You should be able to feel a stretching sensation but it should not hurt.
– If a stretch 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.

We’re in the 1000 Swifts project for E17 Art Trail

Ashlins Natural Health is taking part in the 1000 Swifts project to celebrate the new Walthamstow wetlands centre.

Sites and organisations across Walthamstow are taking part in the project and displaying swifts.

Why not follow the trail and see how many swifts you can spot?  It’s a great way to take part in the E17 Art Trail and is also excellent exercise and a good opportunity to get some vitamin D!

 

Follow 1000 Swifts on Twitter | Facebook | Instagram

E17 Arts Trail Website |  Facebook | Twitter | Instagram

Example Exercise Plan for frozen shoulder (phase 1)

Frozen shoulder is a condition causing pain and stiffness in the shoulder.  It usually affects one shoulder but sometimes will be in both shoulders at the same time.

Phase 1 is the first stage of frozen shoulder and is characterised by pain and increasing stiffness.

It’s really important to keep moving during this stage or the shoulder can become extremely stiff.

Frozen Shoulder Exercises

I’ve shared quite a few exercises for frozen shoulder on this site, so I’ve summarised them in to an example exercise plan.
1. Shoulder Retraction – 3 repetitions, 3 times a day

2. Neck Sidebending Stretch  – 3 repetitions, 3 times a day

3. Pendulum – 1-3 times a day.

4. Shoulder Shrugging  – 3 repetitions, 3 times a day

5. Shoulder Rotation – 3 times a day

6. Pushing the Arm  – 3 repetitions, 3 times a day

7. The Elephant  – 3 repetitions, 3 times a day

This plan is just an example.  Please speak to a qualified individual such as your GP, osteopath or physiotherapist to get the best exercises for you.

Weekend Reads: April 2017. Naps, heart disease and cracking knees.

Happy bank holiday weekend everyone!  I hope you’ve got lots of nice things lined up for your extra day off.

Here are my favourite health and wellness articles from recent weeks.  Pour yourself a cup of tea, sit back and enjoy some relaxing reading.

 

1. Cycling can reduce your risk of heart disease and cancer. (did you know you can get free cycle training from Waltham Forest council?)

2. Is running the best exercise?  There are some convincing arguments but I think walking is more accessible for most people.

3. Are naps the key to happiness?  I am a big fan.

4.  This is just cute: A Japanese spa is offering back massage form a cat

5. A good night’s sleep is super important.  Here’s how to choose your perfect mattress.
“You should lie down for 20 minutes on each one. If you just hop on and off, it’s hard to imagine how you will feel after an eight-hour sleep.”

 

What I’ve Been Up To

April has felt like a really long month, despite the long weekend for Easter!  We celebrated Easter Sunday with lots of chocolate, a walk in the rain and a Chinese takeaway 🙂

I went to a Howard Hodgkin exhibition at the National Portrait Gallery.

I also enjoyed my first visit to a Stow Startups meetup and the first ever Yolk event.

We found this strange bone in the garden.  I think it’s from a dog – any ideas?

 

I also went to a Save Orient gig at the Rose & Crown, which was excellent and surprisingly emotional.

Leyton Orient have been relegated from the football league for the first time in 112 years, and their existence is under threat due to appalling management from their chairman.

The Fans Trust are collecting a regeneration fund.  You can read all about it on their website, and please make a donation. Orient are one of London and indeed England’s oldest football clubs and are Waltham Forest’s only professional football club.  They’re an important part of our local culture and economy and need to be saved!

What I’m Listening to: