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

14/12/2025

C-Section Recovery Needs Just as Much Support 💛✨

There’s a common myth that because a C-section is “just another way to give birth,” recovery should be straightforward. But a C-section is major abdominal surgery — and your body deserves care, time and support as you heal.

𝗠𝗮𝗻𝘆 𝗺𝘂𝗺𝘀 𝗲𝘅𝗽𝗲𝗿𝗶𝗲𝗻𝗰𝗲:
• Lower back pain from altered core activation
• Hip or pelvic discomfort
• Tightness or pulling around the scar
• Rib or upper back tension from feeding and lifting
• Difficulty finding comfortable positions to sleep or move
• Feeling disconnected from their core or posture

And that’s all while caring for a newborn. It’s a lot.

𝗢𝘀𝘁𝗲𝗼𝗽𝗮𝘁𝗵𝗶𝗰 𝘁𝗿𝗲𝗮𝘁𝗺𝗲𝗻𝘁 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽 𝘀𝘂𝗽𝗽𝗼𝗿𝘁 𝘆𝗼𝘂𝗿 𝗖-𝘀𝗲𝗰𝘁𝗶𝗼𝗻 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆 𝗯𝘆:
✨ Improving mobility through your spine, ribs and pelvis
✨ Reducing tension from overworked muscles (hello, shoulders and back!)
✨ Supporting gentle core activation as healing progresses
✨ Helping with scar mobility once appropriate
✨ Guiding you into more comfortable feeding and lifting positions

You didn’t “take the easy way out.” Your birth was valid, your recovery matters, and you deserve support just as much as any other new mum.
If you’re feeling aches, tension or struggling to move comfortably after a C-section, I’m here to help you heal well and feel more like yourself again. 💛

13/12/2025

New Mum Posture Check! 🤱✨

Feeding, cuddling, rocking, pram pushing, carrying capsules… your posture takes a huge hit in those early postpartum weeks.

𝗜𝘁’𝘀 𝗻𝗼 𝘀𝘂𝗿𝗽𝗿𝗶𝘀𝗲 𝘀𝗼 𝗺𝗮𝗻𝘆 𝗻𝗲𝘄 𝗺𝘂𝗺𝘀 𝗳𝗲𝗲𝗹:
• Neck tension
• Achy shoulders
• Upper back stiffness
• Wrist or elbow pain
• Lower back soreness

𝗛𝗲𝗿𝗲 𝗮𝗿𝗲 𝗮 𝗳𝗲𝘄 𝗾𝘂𝗶𝗰𝗸 𝗽𝗼𝘀𝘁𝘂𝗿𝗲 𝗿𝗲𝗺𝗶𝗻𝗱𝗲𝗿𝘀 𝘁𝗼 𝗵𝗲𝗹𝗽 𝗲𝗮𝘀𝗲 𝘁𝗵𝗲 𝗹𝗼𝗮𝗱:
✨ Feeding posture — Bring baby to you, not your body down to baby. Use pillows to support your arms and keep shoulders relaxed.
✨ Holding baby — Swap sides often, keep shoulders down and avoid leaning your weight into one hip.
✨ Rocking or settling — Try a gentle sway with your whole body rather than bending your back or jutting your hip out.
✨ Carrying the capsule — Hold it close to your body with both hands, or use two hands to distribute the weight.
✨ Pram walking — Keep elbows soft, ribs stacked over hips, and avoid leaning forward.

Small adjustments = big relief for tired muscles.

Osteopathic treatment can help release tight areas, support your posture, and ease those new-mum aches so you can move more comfortably through your day.

You’re doing an incredible job — your body deserves some support too. 💛

📅 𝗕𝗼𝗼𝗸 𝗼𝗻𝗹𝗶𝗻𝗲 𝘁𝗼 𝗵𝗲𝗹𝗽 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆 𝗮𝗱𝗮𝗽𝘁 𝘁𝗼 𝗯𝗲𝗶𝗻𝗴 𝗮 𝗺𝘂𝗺

12/12/2025

The 6-Week Check Isn’t the Finish Line 🤱✨

You’ve made it to your 6-week check — an important milestone, but not the end of your recovery. Your body is still healing, changing and adapting long after those first six weeks.

𝗠𝗮𝗻𝘆 𝗻𝗲𝘄 𝗺𝘂𝗺𝘀 𝗮𝗿𝗲 𝘀𝘂𝗿𝗽𝗿𝗶𝘀𝗲𝗱 𝘁𝗼 𝗹𝗲𝗮𝗿𝗻 𝘁𝗵𝗮𝘁:
✨ Your pelvic floor can take months to fully recover
✨ Abdominal muscles and core strength return gradually
✨ Posture changes from feeding, holding and settling can lead to aches
✨ Hormones affect joint stability well into the postpartum period
✨ Sleep deprivation makes everything feel harder (and sorer!)

𝗜𝗳 𝘆𝗼𝘂’𝗿𝗲 𝗲𝘅𝗽𝗲𝗿𝗶𝗲𝗻𝗰𝗶𝗻𝗴:
• Lower back pain
• Neck or shoulder tension
• Hip or pelvic discomfort
• Rib pain
• A feeling of weakness or instability
…you’re absolutely not alone — and you don’t have to just put up with it.

𝗢𝘀𝘁𝗲𝗼𝗽𝗮𝘁𝗵𝗶𝗰 𝘁𝗿𝗲𝗮𝘁𝗺𝗲𝗻𝘁 𝗰𝗮𝗻 𝘀𝘂𝗽𝗽𝗼𝗿𝘁 𝘆𝗼𝘂𝗿 𝗽𝗼𝘀𝘁𝗽𝗮𝗿𝘁𝘂𝗺 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆 𝗯𝘆:
💛 Reducing tension through the spine, ribs and pelvis
💛 Improving mobility and easing those new-mum aches
💛 Supporting pelvic alignment and core engagement
💛 Helping you move, lift and feed more comfortably
💛 Giving you personalised advice on posture and safe return to activity

Your body has done something incredible, and it deserves ongoing care.
Whether you’re 6 weeks, 6 months or even years postpartum — it’s never too late to support your recovery.
If you’re needing a little help feeling like you again, 𝗜’𝗺 𝗵𝗲𝗿𝗲 𝘁𝗼 𝘀𝘂𝗽𝗽𝗼𝗿𝘁 𝘆𝗼𝘂. 💛

11/12/2025

Why does everything hurt in the third trimester? 🤰💛

If you’re in your final stretch of pregnancy and feeling like every part of your body is aching… you’re not alone — and you’re not imagining it!

𝗔𝘀 𝗯𝗮𝗯𝘆 𝗴𝗿𝗼𝘄𝘀 𝗮𝗻𝗱 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆 𝗽𝗿𝗲𝗽𝗮𝗿𝗲𝘀 𝗳𝗼𝗿 𝗯𝗶𝗿𝘁𝗵, 𝗮 𝗳𝗲𝘄 𝘁𝗵𝗶𝗻𝗴𝘀 𝗵𝗮𝗽𝗽𝗲𝗻:
✨ Your centre of gravity shifts, loading your lower back, hips and pelvis
✨ Relaxin increases, making your joints feel looser and sometimes unstable
✨ Your ribs flare and diaphragm lifts, which can create rib, back and breathing discomfort
✨ Muscles work overtime, especially your glutes, pelvic floor and upper back
✨ Sleep gets tricky, and broken sleep makes soreness feel even worse

𝗠𝗮𝗻𝘆 𝗺𝘂𝗺𝘀-𝘁𝗼-𝗯𝗲 𝘁𝗲𝗹𝗹 𝗺𝗲 𝘁𝗵𝗲𝘆 𝘀𝘁𝗿𝘂𝗴𝗴𝗹𝗲 𝘄𝗶𝘁𝗵:
– Rolling over in bed
– Walking longer distances
– Hip, back or pelvic girdle pain
– Rib pain or tightness under the bump
– Feeling stiff after sitting or standing
– General “I just feel sore everywhere!”

𝗧𝗵𝗲 𝗴𝗼𝗼𝗱 𝗻𝗲𝘄𝘀?
You don’t have to just put up with it.
Osteopathic treatment in the third trimester is gentle, safe and tailored to your changing body. It helps ease tension, improve mobility and support your body as you get ready for birth.
You deserve to feel as comfortable as possible during this special time. If you’re in that “everything hurts” phase, I’m here to help. 💛

📅 𝗕𝗼𝗼𝗸 𝗮𝗻 𝗮𝗽𝗽𝗼𝗶𝗻𝘁𝗺𝗲𝗻𝘁 𝗼𝗻𝗹𝗶𝗻𝗲 𝘁𝗼 𝗵𝗲𝗹𝗽 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆 𝗮𝗱𝗮𝗽𝘁 𝘁𝗼 𝘁𝗵𝗲 𝟯𝗿𝗱 𝘁𝗿𝗶𝗺𝗲𝘀𝘁𝗲𝗿 !

11/12/2025

Pelvic girdle pain in pregnancy? You don’t have to put up with it.

Pelvic girdle pain (PGP) is so common during pregnancy, but that doesn’t mean you should just “push through” or accept it as normal. With the right support, you can feel so much more comfortable.

𝗠𝗮𝗻𝘆 𝗺𝘂𝗺𝘀-𝘁𝗼-𝗯𝗲 𝘁𝗲𝗹𝗹 𝗺𝗲 𝘁𝗵𝗲𝘆 𝘀𝘁𝗿𝘂𝗴𝗴𝗹𝗲 𝘄𝗶𝘁𝗵 𝘁𝗵𝗶𝗻𝗴𝘀 𝗹𝗶𝗸𝗲:
✨ Walking longer distances
✨ Rolling over in bed
✨ Standing on one leg (getting dressed!)
✨ Getting in/out of the car
✨ Climbing stairs
✨ Carrying shopping or lifting toddlers
✨ Sitting or standing for too long
✨ Hip, groin or p***c bone pain with everyday movement

𝗢𝘀𝘁𝗲𝗼𝗽𝗮𝘁𝗵𝗶𝗰 𝘁𝗿𝗲𝗮𝘁𝗺𝗲𝗻𝘁 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽 by easing tension through the pelvis, hips and lower back, improving joint mobility and supporting your body as it changes through pregnancy. Gentle, tailored hands-on treatment — along with advice and exercises — can make a real difference to your comfort and mobility.

Pregnancy is special, but being in pain doesn’t have to be part of the journey. You deserve to feel supported and to move comfortably. 💛
If pelvic girdle pain is affecting your day-to-day life, I’m here to help. Book an appointment and let’s get you feeling better.

📅 Book online to roll over in bed pain free, be able to enjoy a walk without pain!

04/12/2025

✨ Movement is your best friend ✨

If you’re feeling stiff, achy, or just “locked up,” it might be your posture and long periods of sitting or standing still catching up with you. Our bodies love movement — and even small, regular bursts throughout the day can make a world of difference.

✔️ Try getting up every 20 minutes to roll your shoulders and gently move your body.
✔️ Every hour, take a quick walk — pop down to reception, do a lap of the office, wander to the kitchen.
✔️ Working from home? Use life admin as movement breaks: unload the dishwasher, hang out a load of washing, or step outside for a few breaths of fresh air.

And ideally, whether at home or in the office, aim for a 5+ minute walk outside at lunch time and at the end of the day.

Fresh air, a dose of vitamin D, movement for your joints, and a much-needed break from staring at your screen — your body will thank you. 💛

Struggling with aches and pains? 𝗕𝗼𝗼𝗸 𝗮𝗻 𝗮𝗽𝗽𝗼𝗶𝗻𝘁𝗺𝗲𝗻𝘁 𝗼𝗻𝗹𝗶𝗻𝗲 to take care of yourself!

03/12/2025

Struggling with “Mum Thumb”? You’re not alone. 👍

𝗦𝗼 𝗺𝗮𝗻𝘆 𝗻𝗲𝘄 𝗺𝘂𝗺𝘀 𝘁𝗲𝗹𝗹 𝗺𝗲 𝘁𝗵𝗶𝗻𝗴𝘀 𝗹𝗶𝗸𝗲:
“It hurts every time I lift my baby.”
“My wrist feels sharp and stabbing on the thumb side.”
“I can’t grip things properly — everything feels weak.”
“Even simple tasks like twisting lids or picking up toys set it off.”

This is often 𝗗𝗲 𝗤𝘂𝗲𝗿𝘃𝗮𝗶𝗻’𝘀 𝘁𝗲𝗻𝗼𝘀𝘆𝗻𝗼𝘃𝗶𝘁𝗶𝘀, 𝗰𝗼𝗺𝗺𝗼𝗻𝗹𝘆 𝗰𝗮𝗹𝗹𝗲𝗱 𝗠𝘂𝗺 𝗧𝗵𝘂𝗺𝗯 — a painful inflammation of the tendons at the base of the thumb.

𝗜𝘁'𝘀 𝗶𝗻𝗰𝗿𝗲𝗱𝗶𝗯𝗹𝘆 𝗰𝗼𝗺𝗺𝗼𝗻 𝗶𝗻 𝗽𝗼𝘀𝘁𝗽𝗮𝗿𝘁𝘂𝗺 𝗯𝗲𝗰𝗮𝘂𝘀𝗲 𝗼𝗳:
👉 Repetitive lifting
👉 Feeding positions
👉 Hormonal ligament changes
👉 Weak or tired forearm and wrist muscles

✨ 𝗛𝗼𝘄 𝗼𝘀𝘁𝗲𝗼𝗽𝗮𝘁𝗵𝗶𝗰 𝘁𝗿𝗲𝗮𝘁𝗺𝗲𝗻𝘁 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽:
• Releases tight muscles in the wrist, forearm, elbow and shoulder
• Supports proper alignment to reduce tendon strain
• Improves mobility of the wrist and thumb
• Helps calm inflammation naturally
• Provides advice on lifting, feeding + wrist-friendly positions
• Aims to reduce pain so daily mum-life feels easier

You don’t have to put up with that sharp, frustrating pain every time you pick up your little one.

Osteopathic treatment is a gentle, hands-on way to help your body heal and move more comfortably.

If Mum Thumb is making your days harder, I’m here to help you get back to lifting, feeding and caring for your baby with less pain. 🤍

📆 𝗕𝗼𝗼𝗸 𝗮𝗻 𝗮𝗽𝗽𝗼𝗶𝗻𝘁𝗺𝗲𝗻𝘁 𝗼𝗻𝗹𝗶𝗻𝗲 to fix your mum thumb!

02/12/2025

December can get busy… but your wellbeing still matters.

With end-of-year events, school wrap-ups, social catch-ups and everything in between, it’s easy for your own health appointments to slip to the bottom of the list.

But your body doesn’t take a holiday — and neither should your care.

Keeping your medical and wellbeing appointments this month is one of the simplest ways to support yourself through a busy season.

Whether you’re pregnant, postpartum, or just juggling a lot, it’s okay to prioritise you.
✨ Your health is not “optional.”
✨ Your comfort is important.
✨ You deserve support — even in the busiest months of the year.

𝗜𝗳 𝘆𝗼𝘂’𝘃𝗲 𝗯𝗼𝗼𝗸𝗲𝗱 𝗮𝗻 𝗮𝗽𝗽𝗼𝗶𝗻𝘁𝗺𝗲𝗻𝘁, 𝘁𝗿𝘆 𝘁𝗼 𝗸𝗲𝗲𝗽 𝗶𝘁 𝗳𝗼𝗿 𝘆𝗼𝘂.

A small window in your day can make a massive difference in how you feel physically and mentally.

You’re allowed to take care of yourself.

In fact… you should. 🤍

01/12/2025

Jaw pain in pregnancy is more common than you think — and it can be surprisingly frustrating.

𝗦𝗼 𝗺𝗮𝗻𝘆 𝗺𝘂𝗺𝘀-𝘁𝗼-𝗯𝗲 𝘁𝗲𝗹𝗹 𝗺𝗲 𝘁𝗵𝗶𝗻𝗴𝘀 𝗹𝗶𝗸𝗲:
“My jaw feels tight and locked.”
“I get clicking every time I open my mouth.”
“It aches right up into my ear.”
“I wake up clenching without realising it.”
“It hurts to chew some days.”

Hormonal changes, increased tension, disrupted sleep, stress, posture changes, and even neck tightness can all make your jaw work overtime during pregnancy.

✨ 𝗛𝗼𝘄 𝗼𝘀𝘁𝗲𝗼𝗽𝗮𝘁𝗵𝗶𝗰 𝘁𝗿𝗲𝗮𝘁𝗺𝗲𝗻𝘁 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽:
• Gently releases tight muscles around the jaw, neck and face
• Improves movement so opening and closing your mouth feels easier
• Reduces clenching-related headaches
• Helps calm irritation around the TMJ (jaw joint)
• Supports better posture to reduce strain
• Provides a safe, hands-on, pregnancy-specific approach

Most women notice less tightness, fewer clicks, and more ease with day-to-day things like talking, eating, and sleeping.

If jaw pain is making pregnancy that little bit harder, you don’t have to just put up with it. I’m here to support you through a more comfortable, calmer pregnancy.

📆 𝗕𝗼𝗼𝗸 𝗮𝗻 𝗮𝗽𝗽𝗼𝗶𝗻𝘁𝗺𝗲𝗻𝘁 𝗼𝗻𝗹𝗶𝗻𝗲 to fix your jaw pain!

30/11/2025

It’s ok to say no — especially during December. ❤️

This time of year can feel overwhelming… end-of-year functions, work events, family gatherings, Christmas parties, social catch-ups — it all adds up quickly.

If you’re pregnant or a new mum, your body and mind are already doing SO much.

You don’t need to push yourself to attend every event or say yes to everything.
✨ It’s ok to say no when you’re tired
✨ It’s ok to say no when you need rest
✨ It’s ok to say no to protect your mental wellbeing
✨ It’s ok to say no simply because you don’t feel up to it

You’re not letting anyone down by taking care of yourself.

Sometimes the most important thing you can do — for you and your baby — is to pause, slow down, and honour what your body is asking for.

Choose the moments that feel good.

Skip the ones that drain you.

Give yourself permission to put your wellbeing first this season.

29/11/2025

Struggling with p***c joint pain (SPD) in pregnancy? You’re not imagining it — and you don’t have to push through it.

P***c joint/Symphysis P***s Dysfunction (SPD) pain is incredibly common, but it can make even simple daily movements feel impossible.

𝗠𝗮𝗻𝘆 𝗺𝘂𝗺𝘀-𝘁𝗼-𝗯𝗲 𝗱𝗲𝘀𝗰𝗿𝗶𝗯𝗲:
✨ Sharp pain right at the front of the pelvis
✨ Pain when walking or lifting one leg
✨ Struggling to roll over in bed
✨ Feeling “unstable” getting dressed or standing on one leg
✨ Pain when getting in/out of the car
✨ Clicking or grinding sensations through the pelvis

These symptoms can really affect your day-to-day comfort… and your sleep.

𝗢𝘀𝘁𝗲𝗼𝗽𝗮𝘁𝗵𝗶𝗰 𝘁𝗿𝗲𝗮𝘁𝗺𝗲𝗻𝘁 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽.
𝗧𝗿𝗲𝗮𝘁𝗺𝗲𝗻𝘁 𝘄𝗼𝗿𝗸𝘀 𝗴𝗲𝗻𝘁𝗹𝘆 𝘁𝗼:
✔ Release tight muscles around the hips, pelvis + lower back
✔ Improve mobility of the pelvis so it moves more evenly
✔ Reduce inflammation and irritation around the p***c joint
✔ Support better alignment to ease pressure on the front of the pelvis
✔ Give you personalised tips to move, roll + lift with less pain

𝗧𝗵𝗲 𝗴𝗼𝗮𝗹?
More comfort.
More stability.
More confidence to move through pregnancy without wincing.
If p***c joint pain is slowing you down, I’m here to help you feel supported and relieve that sharp, frustrating discomfort.

📅 𝗕𝗼𝗼𝗸 𝗮𝗻 𝗮𝗽𝗽𝗼𝗶𝗻𝘁𝗺𝗲𝗻𝘁 𝗼𝗻𝗹𝗶𝗻𝗲 to relieve your SPD pain and roll over at night pain free!

28/11/2025

Osteopathy for breech babies — what you need to know ❤️

If your baby is breech later in pregnancy, it can feel stressful — but there are supportive options.

𝗙𝗶𝗿𝘀𝘁, 𝗮𝗻 𝗶𝗺𝗽𝗼𝗿𝘁𝗮𝗻𝘁 𝗰𝗹𝗮𝗿𝗶𝗳𝗶𝗰𝗮𝘁𝗶𝗼𝗻:
👉 The only safe and medically recommended way to turn a breech baby is an External Cephalic Version (ECV), performed by an Obstetrician. This is the only technique designed to physically turn your baby.

𝗦𝗼 𝘄𝗵𝗲𝗿𝗲 𝗱𝗼𝗲𝘀 𝗼𝘀𝘁𝗲𝗼𝗽𝗮𝘁𝗵𝘆 𝗳𝗶𝘁 𝗶𝗻?
Osteopathic treatment does not turn your baby.
What it can do is help create more space and balance in your body so your baby may choose to turn on their own — if they are able.

𝗧𝗿𝗲𝗮𝘁𝗺𝗲𝗻𝘁 𝗳𝗼𝗰𝘂𝘀𝗲𝘀 𝗼𝗻:
✨ Gently releasing tension through the spine
✨ Improving mobility in the hips and pelvis
✨ Softening tight muscles + ligaments around the lower back
✨ Supporting optimal pelvic alignment
✨ Reducing restrictions that may be limiting space or comfort

When your body moves well and feels balanced, your baby may find it easier to move into the head-down position — but ultimately, the decision is always theirs.

If you’ve been told your baby is breech and you’d like your body to feel as open, comfortable and supported as possible, I’m here to help.

I always recommend 1-2 osteopathic treatment sessions between 36 weeks and birth to help prepare your body for birth, even if the baby is already head down or if you are having a c section.

📅 𝗕𝗼𝗼𝗸 𝗮𝗻 𝗮𝗽𝗽𝗼𝗶𝗻𝘁𝗺𝗲𝗻𝘁 𝗼𝗻𝗹𝗶𝗻𝗲 to help your body ahead of birth!

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50 East Coast Road, Milford
Auckland
0620

Telephone

+64211397270

Website

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

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