Sarah Boughtwood Osteopath

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Sarah Boughtwood Osteopath

Structural, holistic Osteopath, treating a range of aches and pains. Specialising in Back pain & Pre

What Osteopaths treat
- Headaches
- Neck pain
- Muscle aches
- Back pain
- Occupational injuries
- Joint problems
- Knee pain
- Breathing issues
- Frozen shoulder
- Ankle sprains
- Pregnancy related aches & pains
- Sciatica
- Sinus & ear infections
- Ligament sprains
- Tennis & Golfers elbow
- Shoulder pain
- Running injuries
- Hip pain
- Sporting injuries
- Postural issues
- Pelvic pain
- Restricted mobility
- Jaw pain

30/03/2026

Investing in your health 🤍

It’s so easy to put yourself last…

To push through the aches, ignore the tiredness, and keep going because everyone else needs you.
But your health isn’t a luxury — it’s your foundation 💛

When you feel good in your body, everything feels that little bit easier…
• You move more comfortably
• You have more energy for your day (and your family)
• You cope better mentally and emotionally
• You’re able to show up as the mum, partner, and person you want to be

Investing in your health can look like:
• Taking time to rest without guilt
• Moving your body regularly
• Nourishing yourself with good food
• Asking for help when you need it
• Booking that appointment you’ve been putting off

Small, consistent steps make the biggest difference over time ✨

You don’t have to wait until you’re in pain or completely exhausted to prioritise yourself. Looking after your body now can prevent bigger issues later.

A gentle reminder — you are worth the time, care, and support too 🤍

29/03/2026

Pregnancy reflux explained 🤍

That burning feeling in your chest, the sour taste in your mouth, or reflux that seems worse at night… it’s incredibly common in pregnancy (and often very uncomfortable).

𝗦𝗼 𝘄𝗵𝘆 𝗱𝗼𝗲𝘀 𝗶𝘁 𝗵𝗮𝗽𝗽𝗲𝗻?
During pregnancy, hormones relax the valve between your stomach and oesophagus, making it easier for stomach acid to travel upwards. As baby grows, there’s also increased pressure on your stomach — especially in the third trimester — which can make symptoms more noticeable.

𝗖𝗼𝗺𝗺𝗼𝗻 𝘀𝘆𝗺𝗽𝘁𝗼𝗺𝘀:
• Heartburn or burning in the chest
• Acid coming up into the throat
• Bloating or discomfort after eating
• Symptoms worse when lying down

𝗦𝗶𝗺𝗽𝗹𝗲 𝘄𝗮𝘆𝘀 𝘁𝗼 𝗵𝗲𝗹𝗽 🤍
• Eat smaller, more frequent meals
• Avoid lying down straight after eating
• Stay upright for at least 20–30 minutes post meals
• Elevate your head slightly when sleeping
• Identify and reduce trigger foods (often spicy, fatty, or acidic foods)
• Wear loose, comfortable clothing around your tummy

A gentle reminder 💛

Reflux is common, but that doesn’t mean you have to just put up with it. Small changes can make a big difference day-to-day.

And if symptoms are persistent or severe, it’s always worth chatting with your midwife or healthcare provider for extra support 🤍

28/03/2026

Tailbone pain in pregnancy 🤍

That deep, achy (sometimes sharp!) pain right at the base of your spine… especially when sitting, getting up, or rolling in bed — it’s more common than you might think.

As your body changes during pregnancy, your posture shifts, ligaments soften, and more pressure is placed through the pelvis — all of which can irritate the tailbone (coccyx).

𝗖𝗼𝗺𝗺𝗼𝗻 𝘀𝘆𝗺𝗽𝘁𝗼𝗺𝘀:
• Pain when sitting, especially on harder surfaces
• Discomfort when moving from sitting to standing
• Pain when rolling in bed
• Tenderness at the base of the spine

𝗪𝗵𝗮𝘁 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽:
• Sitting on a cushion or donut pillow to reduce pressure
• Avoiding long periods of sitting
• Gentle posture awareness
• Rolling onto your side before getting up

𝗛𝗼𝘄 𝗼𝘀𝘁𝗲𝗼𝗽𝗮𝘁𝗵𝗶𝗰 𝘁𝗿𝗲𝗮𝘁𝗺𝗲𝗻𝘁 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽 🤍
Osteopathic treatment (TTT) looks at the whole body — not just the tailbone. By working through the pelvis, lower back, hips, and surrounding muscles, treatment can help:
• Reduce tension and irritation around the coccyx
• Improve pelvic alignment and mobility
• Ease pressure through the lower back and pelvis
• Help you move more comfortably day-to-day

You don’t have to just put up with the discomfort 💛

If tailbone pain is bothering you, getting some support can make a real difference in how you feel.

27/03/2026

The final weeks of pregnancy 🤍✨

You’re nearly there… but these last few weeks can feel the heaviest. Sleep is broken, your body is working overtime, and even simple movements can feel like a challenge.

This is the time to really slow down and support your body as it prepares for birth 💛

𝗔 𝗳𝗲𝘄 𝗴𝗲𝗻𝘁𝗹𝗲 𝘄𝗮𝘆𝘀 𝘁𝗼 𝗵𝗲𝗹𝗽:
• Prioritise rest (your body is doing a lot behind the scenes)
• Keep moving with gentle walks and stretches
• Focus on good posture, especially when sitting and resting
• Use pillows for support at night and when relaxing
• Stay hydrated and nourish your body well

As baby gets into position and your body prepares for labour, alignment and balance become even more important.

This is why I often recommend 𝟭–𝟮 𝗼𝘀𝘁𝗲𝗼𝗽𝗮𝘁𝗵𝗶𝗰 𝘁𝗿𝗲𝗮𝘁𝗺𝗲𝗻𝘁𝘀 in the final weeks 🤍
𝗧𝗵𝗲𝘀𝗲 𝘀𝗲𝘀𝘀𝗶𝗼𝗻𝘀 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽:
• Ease aches and pains
• Improve pelvic and spinal mobility
• Support optimal positioning for baby
• Help your body feel more balanced and ready for birth

Think of it as giving your body that extra bit of support before the big day ✨

You don’t have to just “get through” these last weeks — you can feel more comfortable, supported, and prepared.

25/03/2026

“Mum Thumb” (De Quervain’s) 🤱💛

That sharp pain at the base of your thumb when lifting your baby, wringing out a cloth, or even opening a jar… it’s more common than you think.

“Mum thumb” often develops from the repetitive movements of caring for your little one – lifting, feeding, holding, and scrolling one-handed in those quiet contact nap moments. Add in hormonal changes and tired muscles, and it’s the perfect recipe for irritation and inflammation around the thumb tendons.

𝗖𝗼𝗺𝗺𝗼𝗻 𝘀𝘆𝗺𝗽𝘁𝗼𝗺𝘀:
• Pain at the base of the thumb or wrist
• Weakness when gripping or lifting
• Swelling or tenderness
• Pain when twisting or lifting your baby

𝗪𝗵𝗮𝘁 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽:
• Being mindful of how you lift (try using both hands when you can)
• Gentle rest and avoiding aggravating movements
• Ice for short-term relief
• Supportive taping or splinting

𝗛𝗼𝘄 𝗼𝘀𝘁𝗲𝗼𝗽𝗮𝘁𝗵𝗶𝗰 𝘁𝗿𝗲𝗮𝘁𝗺𝗲𝗻𝘁 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽:
Osteopathic care looks at the bigger picture – not just your thumb, but your wrist, elbow, shoulder, and posture too. Treatment can help reduce tension, improve movement, and support your body as it adapts to the demands of motherhood.

You don’t have to push through the pain 💛

If this sounds like you, it might be time to get some support and feel more comfortable in your day-to-day.

📆 𝗕𝗼𝗼𝗸 𝗮𝗻 𝗮𝗽𝗽𝗼𝗶𝗻𝘁𝗺𝗲𝗻𝘁 𝗼𝗻𝗹𝗶𝗻𝗲

11/03/2026

The Rollercoaster of Pregnancy 🤍

Pregnancy is often described as a magical and special time… and it absolutely can be.

But the truth is, it can also be really hard at times.

The tiredness, nausea, aches and pains, hormonal changes, poor sleep, and the mental load of preparing for a baby can feel overwhelming.

Some days you might feel excited and glowing, and other days you might just be counting down until bedtime.

And that’s completely normal.

You can be incredibly grateful to be pregnant and still not enjoy every part of it. Both feelings can exist at the same time.

Pregnancy is a huge physical and emotional journey, and every woman experiences it differently. Being kind to yourself, listening to your body, and asking for support when you need it is so important.

If pregnancy is feeling like a bit of a rollercoaster right now, just know you’re not alone 🤍

10/03/2026

Postpartum Shoulder Pain – You’re Not Alone 🤱

Many new mums experience shoulder and upper back pain after having a baby, and it’s often something that slowly creeps in over the first few weeks or months.

𝗬𝗼𝘂 𝗺𝗶𝗴𝗵𝘁 𝗻𝗼𝘁𝗶𝗰𝗲:
• Aching or tightness through the shoulders and upper back
• Pain between the shoulder blades
• Neck stiffness or headaches
• Discomfort when feeding, holding or rocking your baby
• Pain when lifting the capsule, pram or nappy bag
The reality is that new mums spend a lot of time feeding, holding, settling and looking down at their baby, often in positions that place extra strain on the shoulders and upper back.

Over time, this can lead to muscle tension, joint stiffness and ongoing discomfort.

𝗢𝘀𝘁𝗲𝗼𝗽𝗮𝘁𝗵𝗶𝗰 𝘁𝗿𝗲𝗮𝘁𝗺𝗲𝗻𝘁 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽 𝗯𝘆:
• Releasing tension in the shoulders, neck and upper back
• Improving movement and posture
• Helping your body adapt to the new physical demands of motherhood
• Providing advice on feeding and holding positions to reduce strain

Looking after your body is just as important as looking after your baby. If shoulder pain is creeping in, you don’t have to push through it.

📆 𝗕𝗼𝗼𝗸 𝗮𝗻 𝗮𝗽𝗽𝗼𝗶𝗻𝘁𝗺𝗲𝗻𝘁 𝗼𝗻𝗹𝗶𝗻𝗲 to relieve your shoulder pain and enjoy motherhood!

08/03/2026

Reminder to Move Your Body 🤍

Whether you’re pregnant, postpartum, or simply juggling a busy life, it’s easy to spend long periods sitting — at a desk, in the car, or on the couch after a long day.

But our bodies are designed to move, not stay still for hours at a time.

𝗥𝗲𝗴𝘂𝗹𝗮𝗿 𝗺𝗼𝘃𝗲𝗺𝗲𝗻𝘁 𝗵𝗲𝗹𝗽𝘀 𝘁𝗼:
• Improve circulation
• Reduce muscle stiffness and aches
• Support joint health
• Boost energy levels
• Support mental wellbeing

If you’ve been sitting for a while, try adding small movement breaks throughout your day. It doesn’t have to be complicated or time-consuming.

𝗦𝗶𝗺𝗽𝗹𝗲 𝘄𝗮𝘆𝘀 𝘁𝗼 𝗺𝗼𝘃𝗲 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆:
• Take a gentle 5–10 minute walk
• Do a few easy stretches for your back, hips, or neck
• Add a few at-home exercises like squats, glute bridges, or light mobility work
• Stand up and move around every 30–60 minutes

These little moments of movement add up and make a big difference to how your body feels.

Your body will thank you for it 🤍

05/03/2026

A little “about me” for anyone new here 🤍

I’m Sarah — mum of two beautiful humans (11 and 8), and I’ve been an osteopath for over a decade.

I specialise in treating pregnant and postpartum mums… although that very often turns into treating the whole family too (partners, grandparents, busy mums juggling it all). The only ones I don’t treat are little ones under 5.

Motherhood is one of the most incredible transitions, with some many rewards and beautiful moments — but let’s be honest, it can also be physically demanding, emotionally stretching and downright exhausting at times.

That’s why I love what I do.

Supporting women through pregnancy, birth preparation, postpartum recovery and beyond isn’t just my clinical focus — it’s something I deeply care about. I’ve walked the road myself, and I understand that the juggle of parenthood is very real.

𝗜𝗻 𝗺𝘆 𝗰𝗹𝗶𝗻𝗶𝗰 𝘆𝗼𝘂’𝗹𝗹 𝗳𝗶𝗻𝗱:
• Gentle, individualised treatment
• A safe space to feel heard
• Honest conversations
• A few laughs along the way
• And a focus on keeping you as comfortable and supported as possible

Because when mum feels better, everything feels more manageable 🤍

If you’re navigating pregnancy, postpartum or the busy seasons of motherhood and your body is asking for support, I’d love to help.

https://www.sarahboughtwoodosteopath.co.nz/book-online

04/03/2026

However you are feeding your baby — breastfeeding, expressed milk, combination feeding or formula 🤍 — your posture matters.

Because no matter where the milk comes from… your body is still doing the work.

𝗙𝗲𝗲𝗱𝗶𝗻𝗴 𝗰𝗮𝗻 𝗺𝗲𝗮𝗻:
• Sitting for long periods
• Looking down repeatedly
• Rounding through your shoulders
• Holding the same position for 20–40 minutes (or longer)
• Feeding multiple times a day (and night)

𝗜𝘁’𝘀 𝗻𝗼 𝘀𝘂𝗿𝗽𝗿𝗶𝘀𝗲 𝘀𝗼 𝗺𝗮𝗻𝘆 𝗺𝘂𝗺𝘀 𝗲𝘅𝗽𝗲𝗿𝗶𝗲𝗻𝗰𝗲:
• Neck pain
• Upper back ache
• Shoulder tension
• Wrist or thumb pain
• Headaches
• Mid-back burning between the shoulder blades
Often I hear, “I didn’t realise how much feeding would hurt my body.”

✨ 𝗔 𝗳𝗲𝘄 𝘀𝗶𝗺𝗽𝗹𝗲 𝗽𝗼𝘀𝘁𝘂𝗿𝗲 𝘁𝗶𝗽𝘀:
• Bring baby up to you — not you down to baby
• Use pillows to fully support arms and elbows
• Sit back into the chair rather than perching forward
• Keep both feet flat on the floor
• Gently roll shoulders back and down before latching
• Change positions regularly if you can

Small tweaks can make a huge difference over weeks and months of feeding.

If you’re dreading feeds because of the aches and pains, please don’t just push through. Osteopathic treatment can gently relieve tension through your neck, shoulders, ribs and upper back, and help your body feel supported again.

Feeding your baby shouldn’t come at the cost of your own comfort 🤍

If you’re struggling, I’d love to help — you can book online anytime.

03/03/2026

🌿 Swiss ball exercises - Pregnancy 🌿

Using a Swiss ball in pregnancy is such a gentle, effective way to stay mobile and supported 🤍
It helps with posture, pelvic mobility, core activation and can even ease lower back and hip tension.

Here are my top 5 Swiss ball exercises for pregnancy:
𝟭 𝗣𝗲𝗹𝘃𝗶𝗰 𝗖𝗶𝗿𝗰𝗹𝗲𝘀
Sit tall on the ball with feet wide and flat on the floor.
Gently circle your hips clockwise for 30–60 seconds, then change direction.
✨ Benefits:
• Improves pelvic mobility
• Eases lower back tightness
• Encourages baby into a good position later in pregnancy

𝟮 𝗣𝗲𝗹𝘃𝗶𝗰 𝗧𝗶𝗹𝘁𝘀 (𝗥𝗼𝗰𝗸𝗶𝗻𝗴)
Sit upright and gently rock your pelvis forward (arch slightly) and then back (tuck tailbone under).
✨ Benefits:
• Relieves lower back discomfort
• Encourages awareness of neutral pelvis
• Great for core engagement

𝟯 𝗦𝘂𝗽𝗽𝗼𝗿𝘁𝗲𝗱 𝗦𝗾𝘂𝗮𝘁𝘀
Stand with the ball between your lower back and a wall.
Slowly squat down (within comfort) and return to standing.
✨ Benefits:
• Strengthens glutes and legs
• Supports pelvic stability
• Prepares your body for birth

𝟰 𝗚𝗲𝗻𝘁𝗹𝗲 𝗕𝗼𝘂𝗻𝗰𝗶𝗻𝗴
Sit upright and gently bounce or rhythmically move up and down.
✨ Benefits:
• Relieves pelvic pressure
• Helps with stiffness
• Can be soothing in late pregnancy

𝟱 𝗦𝗲𝗮𝘁𝗲𝗱 𝗠𝗮𝗿𝗰𝗵𝗶𝗻𝗴
Sit tall and slowly lift one foot a few centimetres off the floor, then lower and alternate sides.
✨ Benefits:
• Activates deep core muscles
• Improves balance
• Supports pelvic stability

💡 𝗧𝗶𝗽𝘀:
• Choose the correct size ball (hips slightly higher than knees when seated)
• Keep movements slow and controlled
• Stop if you feel pain, dizziness, or pressure that doesn’t feel right

A little movement goes a long way in pregnancy — and a Swiss ball is such a simple way to stay comfortable and strong 🤍
If you’d like more personalised guidance around pregnancy exercise or pelvic discomfort, I’m always here to help.

01/03/2026

Jaw pain can be surprisingly debilitating… and in pregnancy or postpartum it can feel even worse 🤍

𝗜𝗳 𝘆𝗼𝘂’𝗿𝗲 𝗻𝗼𝘁𝗶𝗰𝗶𝗻𝗴:
• Aching around your jaw or ears
• Clicking or popping when you open your mouth
• Pain with chewing or yawning
• Headaches that seem to start near your temples
• Neck and shoulder tightness alongside jaw discomfort
You’re not imagining it — and you’re definitely not alone.
Jaw pain often relates to tension in the muscles around the jaw (TMJ), neck and upper back. Stress, hormonal changes, clenching your teeth (especially at night), posture changes in pregnancy, or feeding posture postpartum can all contribute.

✨ 𝗛𝗼𝘄 𝗼𝘀𝘁𝗲𝗼𝗽𝗮𝘁𝗵𝗶𝗰 𝘁𝗿𝗲𝗮𝘁𝗺𝗲𝗻𝘁 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽
Osteopathic treatment looks at more than just the jaw itself. I gently assess and treat:
• The jaw joint (TMJ)
• Surrounding muscles
• The neck and upper back
• Rib and shoulder mechanics
• Overall posture
By improving movement and reducing muscular tension, we can help calm the irritation and allow your body to settle and heal.

✨ 𝗧𝗵𝗶𝗻𝗴𝘀 𝘆𝗼𝘂 𝗰𝗮𝗻 𝘀𝘁𝗮𝗿𝘁 𝗱𝗼𝗶𝗻𝗴 𝗻𝗼𝘄
• Be mindful of clenching — keep teeth slightly apart, tongue resting softly on the roof of your mouth
• Avoid chewy or very hard foods for a short period
• Apply gentle warmth to tight muscles
• Check your feeding or desk posture
• Gentle neck and upper back mobility exercises
Small changes can make a big difference.

If your jaw pain is lingering, worsening, or starting to trigger headaches, it may be time to get it properly assessed. You don’t have to push through discomfort.

If this sounds like you, I’d love to help. You can book online and we’ll work together to get you more comfortable 🤍

https://www.sarahboughtwoodosteopath.co.nz/book-online

Address

50 East Coast Road, Milford
Auckland
0620

Telephone

+64211397270

Website

http://www.sarahboughtwoodosteopath.co.nz/

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