Helen Reeves Osteopath

30/07/2020

Since being back in clinic, many patients have said they aren’t moving as much as they usually do when in the office. So here’s a reminder of how sitting for prolonged periods affects our mental and physical health!

We all know that moving less slows down our digestion of food, which can lead to increased risk of obesity and therefore high blood pressure and type 2 diabetes. A sedentary lifestyle also means that our digestive tract isn’t moving as much as it should be, which can lead to less efficient digestion and an increased chance of bloating, reflux and wind.

When sitting, we also reduce diaphragmatic movement and therefore reduce the amount of oxygen we breathe in. If the diaphragm is restricted in its movements and tightened, we begin to engage our accessory muscles of respiration, found in the neck and shoulders, to aid our breathing. Using these muscles to breathe regularly can contribute to tight neck and shoulders and reduce productivity as the brain is not getting the right amount of oxygen.

Sitting for hours on end, especially if your work station isn’t set up correctly, contributes significantly to upper cross syndrome- which causes neck and shoulder pain and headaches. It can also lead to tightened hip flexors, weakened gluteal and lower back muscles and also contribute to pelvic floor issues. All of which can contribute to increased episodes of lower back pain and lower limb injury.

An Ergonomically designed work station will help to reduce some risk of musculoskeletal injuries, but it won’t completely eliminate the risk. Recent research has found that regular Microbreaks every 30-40 minutes can be very effective in not only reducing the risk of injury, such as lower back pain, but also boost productivity and reduce stress! A Microbreak is a short break lasting between 30 seconds to 2 minutes and can be anything from getting up out of your chair to fill up your water bottle to a 2 minute walk up the street.

29/07/2020

I’m very excited to announce that as well as my other 2 practices, I will also be working at Docklands Osteopathy Clinic on Tuesday afternoons and Thursday mornings!

London osteopath. Osteopathy Clinic in Docklands, Canary Wharf London E14. Drug free relief from back and neck pain. All our osteopaths are fully qualified and registered.

22/07/2020

We are open again at CHC for face to face appointments! I’ll be in on Friday afternoons, with PPE and other hygiene measures in place.

Hope to see you soon!

22/05/2020

Hello again, Facebook!👋 Apologies for the radio silence, lockdown has been keeping me very busy!

Just a little update to let you all know that I am now back at work at a very reduced capacity in Plumstead on Mondays and Fridays. We have PPE in place and will be following strict hygiene protocol. I will also be screening each patient over the phone or via video call before any face to face appointment. I’m also offering video consultations with CHC, Lee and Plumstead.

Hopefully see you soon!

30/03/2020

With the majority of the UK now working from home (WFH) for the foreseeable future, it’s important to make sure your WFH set up is comfortable and works for you. Here are some tips for you to try:

Choose your space- choose a quiet space, that is ideally away from areas that you would usually associate with relaxation, such as the sofa. Having separate areas for relaxing and working will mean that when it does come to the end of the day and you want to switch off, you’re able to!

Is your chair comfortable and practical?- Whether you already have a desk chair, or you’re working from a kitchen chair, its easy to set up the correct sitting position. Try to make sure your chair is high enough so that your bottom is higher than your knees, and use a cushion underneath your sitting bones. This will encourage a gentle curve (lordosis) through your lumbar spine and keep the hips open. This can help reduce the risk of developing lower back pain. If you have a desk chair, make sure that you make use of the lumbar support on the back and try tilting the seat forwards to lift your bottom, this will also encourage a lumbar lordosis. You can even try sitting on an exercise ball so that you can keep your lumbar spine, pelvis and hips mobile, as well as activating your core muscles!

Is your screen large enough?- Many people will have found themselves working for long hours at a small laptop or tablet screen, which can lead to squinting and straining the eyes, or getting closer so that you’re able to read what’s on screen. If getting a new, larger monitor isn’t possible or practical, try making the on screen image larger.

Ensure your screen and desk is the right height- Ergonomics is taken very seriously in most offices, so make sure your set up is comfortable. Here are a few tips: if you find yourself looking down a lot at the screen, lift the screen up with books or a shoe box- ideally you should be looking straight forwards and your neck should feel neutral; make sure your desk is the correct height for you- the shoulders should be relaxed and arms able to rest comfortably on the table.

Get into a routine- It may sound silly, but getting into a routine will make working from home feel easier. Try setting your alarm for a similar time that you would normally get up for work and take regular mini breaks from your home office set up, as you would in the work place. Working in your pyjamas all day may be comfortable, but they are associated with a relaxed state, so may hinder productivity.

Thank you to my boyfriend for modelling so beautifully!

26/03/2020

Further to my post last week, here’s some more info on how learning a new skill affects brain function!

People learn new skills for a variety of reasons. Sometimes you need new skills for your job to keep up with technological advances or to take advantage of newly developed techniques. When you lear…

19/03/2020

Whether you are fully self isolating or social distancing, use this extra time at home as an opportunity to do something productive and enjoyable! Here are just a few ideas to get you started:

- Get outside: make time to go outside daily. Walk, run or cycle, ideally in some green or blue space, as this more mentally stimulating. Exercising outside will also help to maintain cardiovascular fitness while gyms are closed and sport is suspended. Keeping fit also helps to keep the immune system in good working order!

- Learn a new skill: whether it’s a language, sewing, baking or playing an instrument! Learning a new skill can boost mental health and give a great sense of satisfaction. Learning a new skill also changes your brain chemistry and increases white matter density, which helps with the the process of learning. New research indicates that learning new skills as we get older could even help stave off the effects of dementia, as this is caused by reduced white matter in the brain.

- Meditate: meditating is a great way to reconnect with how you’re feeling physically and emotionally, and bring you back to the present moment. Many of us tend to put our own feelings on the back burner a lot of the time and constantly find ourselves thinking about the next task we need to do or what we haven’t done yet. Meditation can also help reduce any anxiety that you may be feeling at this uncertain and stressful time.

- Get creative: being creative isn’t limited to just arts and crafts activities! Being creative in any activity promotes thinking and improves problem solving, reduces stress and anxiety and can give us a sense of purpose.

- Gardening: this extra time at home could be a great opportunity to start growing your own fruits and veggies, especially now the days are getting longer and (slightly) warmer. Growing your own is a great activity to boost mental health, as it gives a sense of satisfaction when you harvest your first crop after nurturing your seedlings. It’s also a great activity to teach kids where their food comes from and promote healthy eating and encourage trying new foods.

What are you doing during this strange and uncertain time of social distancing?

11/03/2020

Basic hygiene is the best way to prevent catching or passing on coronavirus, or any other infections illness for that matter. Keep calm, and keep clean!

05/03/2020

https://www.sciencefocus.com/news/even-light-activity-reduces-risk-of-depression-in-young-people-study-suggests/

Researchers found that every additional hour of light activity each day in adolescence reduced symptoms of depression at 18.

20/02/2020

More and more evidence is emerging on how your gut microbiome can affect your mental health. The saying ‘you are what you eat’ has never been more relevant!

Your body hosts a colony of creatures that build their lives around you. Now, scientists are beginning to see that not only do they influence your health, they can even change your mind too.

13/02/2020

PGP is often something many pregnant women dread hearing, but it’s something that can easily be treated and prevented! Read on for more info! 🤰

Pelvic Girdle Pain, aka PGP, is a common issue that can happen at any point during pregnancy, and affects around 1 in 5 women. PGP may also be called symphysis p***s dysfunction (SPD) because pain is most commonly felt at the front of the pelvis at the p***c symphysis joint, although it can be felt anywhere else in the pelvis! Most women who have PGP may struggle with walking, going up and down stairs and rolling over in bed.

PGP is generally caused by restrictions in the pelvic and lumbar spine joints, as these joints need to be nice and mobile to allow for postural changes during pregnancy as the the baby grows. If one of the joints in the lower back or pelvis is restricted, the other joints will need to move more in order to allow you to do your usual activities. If a joint is over used it can become irritated and inflamed and cause PGP. Muscles will also tighten up to help stabilise the pelvis and allow you to keep moving, which may cause aches and pains elsewhere. The hormone, Relaxin, can also contribute to pelvic girdle pain as it softens ligaments to allow space for baby to grow and descend into the pelvis, which can cause some instability in these joints.

A history of lower back injuries, a sedentary lifestyle, or a fall flat on your bottom may contribute to the joints in the lumbar spine and pelvis to become restricted, which may lead to PGP in pregnancy. Joint hypermobility may also be a predisposing factor in PGP as it causes joint instability, which can lead to joint inflammation and pain.

Even though it is common during pregnancy, it does not mean that it’s something that should just be dealt with and ignored. It’s generally best to have any musculoskeletal issue during pregnancy checked out sooner, rather than later, as the sooner it is assessed and treated, the more likely it is to get better. Quite often PGP can become painful and debilitating, effecting quality of sleep, and also impact mental health.

A few ways to help yourself and reduce the risk of developing PGP in pregnancy is to make sure your joints the lumbar spine and pelvis are moving well and are strong. This can be done by going to yoga and Pilates and exercising regularly (swimming is great for pregnancy). Sitting on a Swiss ball at work (if you have a desk based job) will also help to keep the lumbar spine mobile during pregnancy which may help to reduce the risk of developing PGP and also reduce the risk of complications when it comes to giving birth.

Complementary Health Centre, Lee

Image credit: https://www.hopkinsmedicine.org/health/conditions-and-diseases/pelvis-problems