The December headache!

Only 2% of the population never get headaches and 1 in 7 of us suffer from migraines so headaches are a problem for many people, particularly when under pressure at this time of year.

Trying to fit in too much can result in the most common simple tension headache, which can start in the forehead or back of the head and can develop into a band-like pressure and fortunately this is the easiest to resolve. Relaxing the shoulders, which is a contributing factor, is important - a simple ‘rolling action to ease is an effective habit to get into. Massage is excellent and allows shoulders and neck to release which allows us to feel more relaxed in ourselves. Ofcourse, intelligent  time management is a preventative factor; everyone benefits from avoiding over-booking ourselves -  simply write the word ‘Nothing’ in the diary for a regular slot to get off the treadmill and allow time to breathe!

Other headaches can arise from a ‘crick in the neck’ which is probably a result of muscle tension and fatigue combines with a posture which allows the neck to ‘lock up’. This includes sleeping postures and ensuring your pillows are the correct height is important as many people wake with a ‘crick’ (see wwwaboutbacksandbones.com for more info). Cervicogenic headaches also arise from joints in the neck causing head pain and as with tension headaches or a ‘crick’ which doesn’t resolve in a few days, osteopathy, physiotherapy or chiropractic can all give relief without the ‘rebound headache’ from taking too many painkillers!

Migraines are more complex and anyone with regular pounding headaches or gastic ‘upset’ on a regular basis may benefit from investigations. There doesn’t need to be the classic ‘aura’ and the onset can be associated with stress, hormones, diet or tiredness.

Fortunately, less common are cluster headaches behind the eye which are also very intense, can cause the eye to water and occur in clusters. It is also good to be aware that headaches are a feature of meningitis (with photophobia), encephalitis and also the symptoms of a stroke (followed by being unable to raise arms or smile equally and speech can be affected).  However, look at the obvious before panicking… and slow down and relax!

Merry Christmas!

How's your bump?

It’s a common question, directed at your babies wellbeing and often ignores the ‘Minor Disorders of Pregnancy’ which you may be struggling with. There may not be answers forthcoming from the medical profession as to what can be done about nausea, breathlessness, backache, sciatica, pelvic pain to the point where you may even struggle to walk. And you may be thinking “If my body is suffering now – what on earth will it be like after the delivery!”

Paula at ‘About Backs & Bones’ is well equipped to help relieve pain and discomfort, reduce anxiety and literally help you and your baby prepare for birth. As a trained midwife, nurse, osteopath (who also studied chiropractor techniques) and someone who has done post-graduate study, including physiotherapy courses, which specialise in maternity, and a mother herself, she understands the problems as well as the joy of being pregnant.

To help you she will encourage the joints of the lower back and pelvis to move correctly to accommodate the changes in your body during pregnancy and birth, which reduces the strain and therefore reduces pain. Pregnant women are more vulnerable to injury, thanks to pregnancy hormones, especially in the back, pelvis, leg hips or groin. At a time when painkillers need to be kept to a minimum, specialised obstetric osteopathy is a good option.

When balancing the pelvis and enabling joints to move freely, more space is created which enables your baby to find the optimal position for birth, which then means your baby is ready to descend, without having to do extra movements which can delay labour. Space is tight, and every millimetre can make a difference!

Back pain after delivery is common, usually easily treated and can prevent a lifetime of ongoing discomfort, so an osteopathic session post-delivery makes sense. For your baby, being born is a traumatic journey too –even the most beautiful bundle of joy can become a fractious, irritable bundle of stress –unable to sleep or feed effectively and becoming colicky and unhappy. If the birth is more traumatic, for example with forceps or ventouse delivery, the likelihood of problems increases, often resulting in headaches or shoulder pain – for babies and parents!

Therefore, when you attend for your post-natal visit, Paula offers a complimentary session for your baby – a check to minimise problems. Parents generally report that babies appear more settled and calm post treatment which facilitates those early days when you want to get to know your baby.
For more information, call us on 01332 553332 or email paula@aboutbacksandbones.com

On yer 'ead son!

The chances are, if you are still reading this, you may be interested in football-since this phrase isn't generally used anywhere else-and it also goes to show how football can abuse the body! Testament to this is the number of injuries sustained in the game and the early retirement of players (which has nothing to do with the whopping salaries of course!). Even amateur players tend to often give up due to repeated injuries which is a shame as so many of these are preventable- and many of the following tips apply to most sports. So if you like sport and want to continue, read on…

Good warm up and cool down are so important and you may be saying "Yes I do that and still get injured" but are you really being effective? GOOD warm up is starting the game warm and ensuring muscles are perfused with blood ready for action. This may be gentle jogging at 50% effort , speeding up to 80%, then slow to 50% and using this template for dynamic stretching of all major muscle groups (see www.aboutbacksandbones for more detail) Similarly GOOD cool down involves stretches of at least 30 seconds each- not many people can honestly say they do this and by the time you have stretched out all the major muscle groups you will have been stretching for at least 5 minutes. Allowing enough time is so important and is time well spent when you consider the time spent out with injuries. 

Many people who play football or other sports as a hobby may be quite sedentary during the week and the demand on the body from stationary postures in the week to hugely dynamic expectations on the field can take it's toll. Keeping joints mobile in the week can be as simple as walking up the stairs instead of taking the lift, parking further from work so you can have a walk in, or try a gentle 10 min jog to wind down at the end of the working day. Even when lying down to sleep, hugging your knees and rocking will help articulate the back joints and stretch the back muscles.

 

So minimising injury caused by inadequate preparation should not be too difficult- all you have to do now is still to it as a habit... Oh and avoid those harsh tackles!

 

Call 01332 553 332