DON’T SLEEP ON YOUR FRONT
Sleeping on the front forces the neck into extreme rotation and forced extension. The position of your neck is similar to looking as far as you can over your shoulder, then tipping your head to the same side (tip your ear backwards) and then looking up towards the ceiling.
DON’T SLEEP IN THE FETAL POSITION
This can be less easy to manage. Sleeping in the fetal position compresses the diaphragm and digestive system restricting normal breathing mechanics & digestion. Curving the back forward, and bringing the knees up compresses all of these joints, which can aggravate joints under a lot of strain, or arthritic ones, making morning stiffness in these joints worse.
OK: SLEEPING ON SIDE
Sleeping on the side can allow the back to have the freedom to move around and fidget into the right position. For keeping the back in alignment, putting a pillow between the knees can be very helpful. Lying on the side is usually better than other sleeping positions for reducing snoring.
OK: LIE ON YOUR BACK
The weight is distributed comfortably over your entire body assuming the correct use of the pillow. The neck and back remain in the optimum alignment reducing undue stress and strain on muscles, ligaments, nerves or blood vessels of the neck. If the low back is arching when lying flat, put a small pillow under the knees to take the pressure off.
If you are unsure whether you are sleeping correctly, or you wish to improve your sleep position, then please contact any of the osteopaths in the clinic. We will be happy to offer you a free 15 minute sleep position check and offer advice.
In August 2015 Tom Glindon joined the existing team of 4 osteopaths and 2 Chiropodist / Podiatrists at Brookmans Park Osteopaths.
Already Tom has made a great start………
Here are some of the comments from patients who have been happy with Tom’s treatments:
‘I like the way Tom explained at each point what he was going to do and why….’ V.G
‘Tom is like a car mechanic for the body. I got a full service and came out feeling healthier not just in my low back but all over….’ N.H
‘Tom is competent, confident, reassuring. I felt in the hands of a true professional….’ P.H
‘Tom’s hands felt strong and confident. After 1 session I felt instantly better…’ S.M.
‘I am not sure how in just 30 minutes I went from walking in with a 9/10 pain, to walking out with a 2/10 pain level but I did!….’ TJ
If you would like to be treated by Tom he works Tuesdays, Wednesdays and Saturdays.
Just call 01707 655514
This exercise routine is designed to help relieve sciatica, a pain caused by the irritation or compression of the sciatic nerve, a cause of back pain.
The sciatic nerve runs from the back of your pelvis, through your buttocks, all the way down both legs, ending at your feet.
These stretches help mobilise the sciatic nerve and improve low back flexibility.
Before starting these exercises make sure you have been diagnosed correctly for sciatica, and to stop immediately if you feel any pain.
- Knee to chest stretch
Improves the flexibility of your low back
Start position: Lie on your back on a mat or the carpet. Place a small flat cushion or book under your head. Bend your knees and keep your feet straight and hip-width apart. Keep your upper body relaxed and your chin gently tucked in.
Action: Bend one knee up towards your chest and grasp your knee with both hands. Slowly increase this stretch as comfort allows. Hold for 20-30 seconds with controlled deep breaths.
Repeat three times, alternating legs.
- Do not tense up through the neck, chest or shoulders.
- Only stretch as far as is comfortable.
Variation: Grasp both knees and press into chest.
- Sciatic mobilising stretch
Mobilises the sciatic nerve and hamstrings
Start position: Lie on your back. Place a small flat cushion or book under your head. Bend your knees and keep your feet straight and hip-width apart. Keep your upper body relaxed and your chin gently tucked in.
Action: Bend one knee up towards your chest and grasp your hamstring with both hands (or use a towel) below the knee. Slowly straighten the knee while bringing your foot towards you. Hold for 20-30 seconds taking deep breaths. Bend the knee and return to the starting position. Repeat two or three times, alternating legs.
- Don’t press your low back down into the floor. Place small towel under low back.
- Only stretch as far as is comfortable, and stop immediately if you feel any pain, numbness or tingling.
- Standing hamstring stretch
Stretches and lengthens the hamstring muscles
Start position: Stand upright and raise one leg in front of you on to a stable object, such as a step. Keep that leg straight and your toes pointing straight up.
Action: Lean forward while keeping your back straight. Hold for 20 to 30 seconds while taking deep breaths. Repeat two to three times with each leg.
- Only stretch as far as is comfortable. Your low back should not arch at any time.
- Lying deep gluteal stretch
Stretches and lengthens the piriformis muscle
Start position: Lie on your back. Place a small flat cushion or book under your head. Bend your left leg and rest your right foot on your left thigh.
Action: Grasp your left thigh and pull towards you. Keep your tailbone on the floor throughout and your hips straight. You should feel the stretch in the right buttock. Hold for 20-30 seconds while taking deep breaths. Repeat two to three times.
- Use a towel around the thigh if you can’t grasp your thigh.
- Keep Pelvis neutral.
For demonstrations of any of these exercises, drop into the practice and see an osteopath.
Icing may be used along with rest, compression, elevation and support when treating injuries in the first 24-48 hours.
Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can produce a similar effect to icing. However, research has shown that they may delay healing with acute injuries (like sprains, strains, and fractures).
How does ice work?
It decreases circulation, metabolic activity, and inflammation and numbs the skin therefore reducing the pain.
How can that help?
It decreases pain, swelling, inflammation, and muscle spasm. It is best used initially after injury, after exercise, or after pain-producing activity.
Are there any risks?
Yes, only if ice is left on too long – it can cause frostbite!
When shouldn’t we use ice?
If there is no visible signs of heat, swelling or injury.
Never use ice immediately before physical activity or if the area of icing is already numb
When the pain or swelling involves a nerve (such as the ulnar nerve at the elbow or “funny bone”)
Never apply ice to an open wound
Or if you have poor circulation or vascular disease (Raynauds)
How long should I use the ice?
Two to 3 times per day (minimum); up to once per hour.
Duration varies, usually 20 to 30 minutes per session.
Ice may continue to be useful in treatment as long as there is pain, swelling, inflammation, or spasm.
The use of ice is just one part of a treatment program. Even if symptoms are relieved, there is usually a need for exercises after to restore flexibility and joint motion, strength, general fitness.