416 Ilam Road, Fendalton, Christchurch 8052
Clinic Hours: Monday - Friday 7am - 8pm
Clinic Hours: Monday-Friday 7am-8pm
For years, the myth that strength training is just for men has prevented many women from lifting weights. But the truth is, resistance training is one of the best things women can do for their health at any age! From building muscle and preventing osteoporosis to boosting metabolism and confidence, strength training is a game-changer.
Let’s break down why strength training is essential for women and how it can transform your health.
As we age, we naturally lose muscle mass. In fact, from the age of 30, women can lose 3–8% of their muscle mass per decade, and this speeds up after 50.
Less muscle means everyday tasks like carrying groceries, lifting kids, and even getting up from a chair can become harder. It also slows down your metabolism, making weight management more challenging.
The good news? Strength training helps prevent muscle loss, keeping you strong, mobile, and independent for years to come.
Women are at a higher risk of osteoporosis, especially after menopause, when bone density drops rapidly. Lifting weights puts stress on your bones, stimulating them to become stronger. This reduces the risk of fractures and helps maintain mobility as you age.
A few sessions of resistance training per week can potentially: ✔ Increase bone density ✔ Reduce the risk of fractures ✔ Improve overall joint stability and mobility.
Sitting at a desk all day? Carrying kids on your hip? Poor posture can lead to back and neck pain, but strength training can help.
By strengthening your core and back muscles, you’ll improve spinal alignment, reduce pain, and stand taller with confidence.
Did you know that muscle burns more calories than fat? That means the more muscle you have, the more energy your body uses—even while resting!
Many women struggle with weight gain, especially during menopause. Strength training helps build lean muscle, which keeps your metabolism running efficiently and supports long-term weight management.
Only 10% of New Zealanders maintain good metabolic health, and women face a heightened risk of developing Type 2 diabetes and heart disease. Incorporating resistance training into a routine has been scientifically proven to increase muscle mass, lower BMI, enhance insulin sensitivity, and improve blood sugar regulation. These benefits make it a powerful tool in both the prevention and management of metabolic disorders. Research shows that engaging in regular strength training can lower the risk of Type 2 diabetes by 30–50% and reduce the likelihood of cardiovascular disease by 20–30%.
Feeling stressed, anxious, or dealing with hormonal changes? Strength training can help!
Exercise releases endorphins, your body’s natural mood boosters, which help reduce stress and anxiety. Strength training also supports hormonal balance, making it especially beneficial for women during menopause and other life stages.
Menopause often leads to weight gain, especially around the midsection. A combination of hormonal changes, slower metabolism, and muscle loss makes it harder to maintain a healthy weight.
The solution? Strength training! By preserving and rebuilding muscle, it helps boost metabolism and manage weight gain more effectively.
No! Women don’t have enough testosterone to build large, bulky muscles like men. Instead, strength training creates a lean, toned, and athletic physique.
Never! Women of all ages, including those in their 50s, 60s, and beyond, can benefit. Starting slow and focusing on proper form ensures you gain strength safely.
Cardio is great for heart health, but it doesn’t build muscle or prevent bone loss like strength training does. The best approach is a combination of both!
With proper form and guidance, strength training actually reduces injury risk. If you have any concerns, working with an Osteopath or fitness professional can help you train safely.
Just 90 minutes per week! That’s three 30-minute sessions. A small commitment for a huge impact on your health.
Strength training is incredibly beneficial, but combining it with osteopathic care ensures that your body moves optimally and stays injury-free.
At Better Health Osteopathy, we:
✔ Assess your posture & movement patterns
✔ Identify and correct muscle imbalances
✔ Provide osteopathic treatment to relieve tension and improve mobility
✔ Develop a personalised strength training plan tailored to your needs
If you’re ready to build strength, prevent injuries, and feel confident in your body, our osteopaths, Freddie Wee, Ross Clark, and Anastasia Mc Pherson, who specialise in rehabilitation training and strength-based recovery.
Book an appointment today with one of our rehabilitation experts and take the first step toward a stronger, healthier you!💪
Or Contact our friendly team at Better Health Osteopathy in Christchurch today – 027 755 5700.
Sardeli, A.V., Komatsu, T.R., Mori, M.A., Verderi, P., Gaspar, R.S., Chacon-Mikahil, M.P.T. and Cavaglieri, C.R., 2023. Strength training as a strategy to mitigate menopause-related metabolic and physical dysfunctions. Journal of Clinical Medicine, 12(2), p.4448
Janssen, I., Heymsfield, S.B. and Ross, R., 2002. Low relative skeletal muscle mass (sarcopenia) in older persons is associated with functional impairment and physical disability. Journal of the American Geriatrics Society, 50(5), pp. 889-896
Grontved, A., Pan, A., Mekary, R.A., Stampfer, M., Willett, W.C., Manson, J.E. and Hu, F.B., 2017. Strength training and the risk of type 2 diabetes and cardiovascular disease. Medicine & Science in Sports & Exercise, 49(1), pp.40-46.
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The healing time for musculoskeletal injuries varies based on the severity of the injury and the individual. Generally, soft tissue injuries like strains and sprains can take weeks to a few months to heal, while more severe injuries may require several months.
Osteopathic treatment focuses on the whole person. We will never just look at the injured area in isolation. We will examine your entire body, often from your pelvis to your neck, including your peripheral joints such as shoulders and ankles, and we will address any dysfunction that is present. We use manual techniques to address dysfunction in the body, improve the range of movement in joints and muscles, improve blood flow, reduce inflammation, and promote natural healing. This can help address underlying issues that may have contributed to the injury and can help to speed up recovery.
Musculoskeletal injuries generally heal in three stages:
It’s essential for patients to understand these phases of healing to ensure realistic recovery expectations. Your osteopath will advise on the best practices during each stage to ensure a speedy recovery.
Yes, it’s common for patients to experience pain or discomfort following an osteopathic treatment. In some cases, you might actually notice an increase in your symptoms or pain levels post-treatment. This reaction is usually short-lived, typically occurring within the first 24 hours and subsiding within the next 48 hours. This is your immune system responding, which indicates your body is adapting and healing in relation to the treatment.
Should you have any concerns or if discomfort persists beyond this period, it’s important to reach out to your osteopath. They are available to offer further advice and support as your body navigates through the healing process.
Pain or discomfort is natural and is expected as the injury heals. As you progress through the three phases of healing, pain levels should start to decrease as the injured tissues heal. Re-injury during recovery is, however, very common throughout the healing process, as the tissues have not fully healed. Remembering that pain is part of the healing process is also essential.
A common misconception is that pain intensity directly correlates with the extent of tissue damage or injury severity. In reality, pain is not an accurate measurement of tissue damage in the area. It is a signal from the brain encouraging you to take action and care for your body. Therefore, your injury could have been around for some time before you started to experience pain.
Not necessarily; the absence of pain does not indicate that an injury is fully healed. It is very common for patients to have significant dysfunction in their body without experiencing any pain. These dysfunctions need to be addressed through osteopathic treatment and rehabilitation to ensure that the injury continues to heal fully.
Stress and negative emotions can significantly impact the body’s ability to heal. Chronic stress can lead to elevated cortisol levels, which can delay the healing process, increase pain levels, and exacerbate inflammation. Addressing and managing these emotional and psychological factors is essential as they can influence the overall recovery process and general well-being.
Adhering to your osteopath’s treatment plan is essential so that your injury will heal as quickly as possible. Ensuring proper nutrition, watching your posture, maintaining hydration, getting adequate sleep, and following your osteopath’s advice and rehabilitation exercises will also support the body’s healing process.
Specific movements or activities might exacerbate your condition depending on the nature and severity of your injury. However, movement is fundamental during recovery. Walking and gentle stretching can be beneficial and are usually encouraged throughout the healing process. The most important guideline, however, is to listen to your body. If a particular movement or exercise amplifies your pain or discomfort, it’s best to avoid it. Always consult your osteopath before resuming or trying new exercise regimes during your recovery.
Returning to activities depends on the nature and severity of your injury. It’s essential to have a phased return, where you gradually load the inured areas under guidance from your osteopath to ensure you don’t impact the healing process.
Regular osteopathic check-ups, adhering to prescribed rehabilitation exercises, maintaining good posture, and participating in overall strength and conditioning training during the third healing phase can help reduce the risk of future injuries.
Yes, diet plays a pivotal role in the healing process. The right nutrients can aid tissue repair, reduce inflammation, and bolster immune function. Some recommendations include increasing protein intake, as proteins are the building blocks for tissue repair. Consume omega-3 fatty acids found in fish, walnuts and flaxseeds and can help reduce inflammation. Limit processed foods, sugars, and alcohol, as these can also exacerbate inflammation and hinder healing.
Please do not hesitate to contact our clinic if you have any concerns or questions regarding your injury or the healing process. Your osteopath is here to help and will promptly address any issues or provide further guidance as needed.
Email: reception@betterhealthosteopathy.nz
Phone: 027 7 555700
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Hyperventilation syndrome, or ‘over breathing’, is a common condition, especially in children and younger adults, where disordered breathing patterns can be linked to a range of distressing symptoms such as anxiety, low energy, back pain, neck pain, headaches and irritable bowel symptoms. Hyperventilation syndrome can affect individuals of all ages; however, younger females are predominantly more affected.
Breathing might seem like a simple activity we perform effortlessly, especially given that we do this more than 20,000 times per day. But the reality is that many individuals, including children and young adults, can suffer greatly from hyperventilation syndrome, which often goes undiagnosed and can have significant health consequences for children and younger adults. In fact, approximately 70% of our patients in this age group whom we treat in our clinic suffer from hyperventilation syndrome.
A significant hurdle in dealing with hyperventilation syndrome is that those affected often don’t recognise their breathing is dysfunctional, which leads to a lack of diagnosis and appropriate treatment. Many of our patients present seeking treatment for individual symptoms like headaches, neck pain, jaw pain, or IBS, not realising these may be linked to their breathing disorder.
This article will delve into the symptoms and fundamental causes of hyperventilation, and we will examine how osteopathy can play a crucial role in improving breathing mechanics and its importance in treating hyperventilation, ultimately contributing to the overall health and well-being of children and younger adults.
Normal breathing, often referred to as diaphragmatic breathing, is characterised by the harmonious movement of the upper and lower sections of the rib cage and the abdomen. This type of breathing necessitates the effective use and operation of the diaphragm and ribs. It ensures a proper balance of oxygen and the expulsion of carbon dioxide from the body. In contrast, upper rib breathing, or hyperventilation syndrome, is marked by the predominant movement of the upper chest and rib cage, with minimal engagement of the lower rib cage.
Hyperventilation syndrome is when the breathing rate is excessively high, often greater than 25 breaths per minute, whereas the normal range is 10-14 breaths per minute.
This leads to an imbalance in the body’s carbon dioxide and oxygen levels. This condition is typically associated with an underlying psychological issue, such as stress or anxiety, coupled with mechanical dysfunction where the rib cage and diaphragm have become restricted and, therefore, cannot properly assist the breathing processes appropriately. Hyperventilation syndrome can cause numerous individuals to experience symptoms of low mood, anxiety, back pain, neck pain, headaches and IBS symptoms.
The exact cause of hyperventilation syndrome is not fully understood, but it seems to be related to an abnormal respiratory response to stress and poor breathing mechanics. In these cases, the excessive breathing serves as a response to emotional distress.
These individuals may rely on upper rib breathing instead of diaphragmatic breathing. This can trigger a “suffocation alarm” in the brain, releasing excitatory neurotransmitters and causing symptoms like palpitations, tremors, anxiety, and sweating. The person is in ‘fight for flight’ mode.
Poor breathing mechanics can also contribute to dysfunctional breathing and is most often overlooked when treating hyperventilation syndrome. The diaphragm, one of the main muscles involved in breathing, is usually held in a contracted state, making it hard to engage during breathing. There is often dysfunction of the ribs, thoracic spine, and the respiratory muscles of the neck, which all play a vital role in assisting the breathing process.
The Connection Between Hyperventilation and Anxiety
Hyperventilation is frequently associated with anxiety. Anxious thoughts can lead to accelerated breathing rates, while hyperventilation can amplify anxiety symptoms. Moreover, hyperventilation can cause a drop in blood carbon dioxide levels, potentially leading to headaches, light-headedness, and a tingling sensation.
Hyperventilation’s Link to Neck Pain, Headaches, and Jaw Pain
Hyperventilation can increase muscle tension due to rapid and shallow breathing patterns, especially around the neck, jaws, and shoulders. The excessive use of breathing muscles may lead to strain and discomfort, manifesting as neck pain, headaches, and shoulder and jaw pain.
Hyperventilation’s Impact on Irritable Bowel Syndrome (IBS)
The act of hyperventilating can have an indirect effect on the gastrointestinal system, particularly for those predisposed to anxiety or stress-related ailments such as irritable bowel syndrome (IBS). The connection between the gut and the brain is significant, as emotional stress can lead to physiological changes in the gastrointestinal system. Anxiety and stress caused by hyperventilation can also aggravate IBS symptoms, causing abdominal pain, bloating, and changes in bowel patterns such as constipation and diarrhoea.
Due to the change in the biochemistry of the blood, hyperventilation syndrome can lead to a wide range of symptoms, including:
Hyperventilation syndrome is often overlooked when individuals present with this wide range of symptoms. Osteopathy is a form of manual medicine that views the person as a whole and will consider all of these symptoms when formulating a treatment plan.
Osteopathic treatment will aim to re-establish proper breathing mechanics and functionality. Osteopaths work to correct issues in the diaphragm, ribs, neck, and pelvis, which can significantly enhance a patient’s ability to breathe more effortlessly. Our osteopaths will also teach our patients several breathing retraining techniques so that they can manage their breathing effectively by themselves.
Once proper breathing mechanics have been fully restored, the patient will breathe much more efficiently, which will, in turn, help to balance the pH levels of the blood. Efficient breathing will also calm down the ‘fight or flight’ response from an overreactive sympathetic nervous system, and the patient should feel much calmer, have more energy, and be in a much better place to deal with their anxiety and stress if present.
Some patients may still have some underlying long-term stress and anxiety that may need some further treatment, such as psychological interventions or medication. At Better Health Osteopathy, we are exceptionally fortunate to have our in-house psychologist (Jacqueline Harris), whom we can also refer to if needed.
Hyperventilation Syndrome is a common condition where abnormal breathing patterns can lead to distressing symptoms. Understanding the biochemistry behind this condition can help patients grasp the importance of proper breathing mechanics, breathing retraining exercises and managing stress to alleviate symptoms and improve overall well-being. Osteopathic interventions and breathing techniques can be vital in managing hyperventilation and alleviating associated symptoms. If you or your child is experiencing hyperventilation or related symptoms, consult with one of our osteopaths to receive an appropriate diagnosis, treatment and support.
Contact the team at Better Health Osteopathy in Christchurch today. Call 027 755 5700 or book online.
Our Osteopaths are here to help!
Should you require a consultation with our psychologist, Jacqueline Harris. She can be contacted on 027 497 8418 or harrisjkj@gmail.com.
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Whether you are an enthusiastic beginner, a seasoned pro, or someone recovering from a recent ski injury, osteopathy can play an important role in supporting your healing process. In this article, we will discuss common skiing injuries encountered in New Zealand. We will shed light on how Osteopathy can help with injury prevention and recovery. We will discuss the specific benefits of osteopathic treatment. And we will also provide valuable insights into injury prevention strategies.
Skiing is a popular winter sport that can put significant strain on the body, leading to various types of injuries. Some of the most common skiing injuries that our osteopaths at Better Health Osteopathy regularly see include the following.
If we suspect that you need imaging, we can refer you directly for an X-ray and ultrasound. You don’t need to see your GP for this referral. For an MRI referral, we would need to refer you to a Sports Doctor who would organise this.
Osteopaths are skilled healthcare professionals who focus on diagnosing, treating, and preventing musculoskeletal conditions. Through a holistic approach, they aim to restore balance and promote the body’s natural ability to heal itself.
Skiers seek the help of osteopaths for several reasons:
As skiing can be pretty demanding on the body, it’s essential to take proactive measures to minimise the risk of accidents and injuries. By implementing these practical tips, you can enhance your safety on the slopes and keep your skiing journey as injury-free as possible.
Remember, if you experience a significant injury or persistent pain while skiing, it is advisable to consult with a healthcare professional, such as our osteopaths at Better Health Osteopathy, for a proper diagnosis and treatment plan.
During treatment, our osteopaths will utilise a variety of techniques to address ski injuries and promote healing. These techniques are chosen based on the individual’s specific condition, symptoms, and overall health. Here are some common techniques employed by our osteopaths during the treatment of ski injuries:
It’s important to note that treatment techniques employed by osteopaths can vary based on the specific injury, patient preferences, and individual circumstances. Our osteopaths will always take a personalised approach, considering the whole body and addressing any underlying factors that may contribute to the injury. This comprehensive approach aims not only to alleviate immediate symptoms but also to promote long-term recovery and overall well-being.
As we conclude our exploration of how osteopathy can help with skiing injuries, it is clear that Osteopathy can offer immense benefits to skiers of all levels. Osteopathy will address not only the immediate injury but also the underlying factors contributing to it. By promoting the body’s natural healing mechanisms and optimising musculoskeletal function, osteopaths can play a vital role in the recovery process from skiing injuries.
Furthermore, the preventative aspect of osteopathy cannot be understated. Skiers who engage in regular osteopathic care can identify and address potential areas of weakness or imbalance, reducing the risk of future injuries and enhancing overall performance on the slopes. The ability of our osteopaths to develop personalised rehabilitation programs and provide guidance on injury prevention is invaluable for skiers. This will help to ensure a more sustained approach to long-term health and your continued enjoyment of skiing.
So, if you find yourself in need of injury treatment, rehabilitation, or simply seeking to optimise your performance, please feel free to reach out to our highly skilled Osteopaths at Better Health Osteopathy. They possess the knowledge, skills, and holistic approach necessary to support your healing, enhance your physical well-being, and achieve optimal performance as you ski!
If you’re suffering from a skiing injury, it may be time to book with one of our experienced Osteopaths. Contact the team at Better Health Osteopathy in Christchurch today. Call 027 755 5700 or book online.
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Hip labral tears can be a source of persistent pain and discomfort, significantly affecting one’s quality of life and mobility. These tears, which occur in the cartilage lining of the hip joint, can result from repetitive movements, trauma, or previous underlying structural abnormalities. Whilst surgical intervention may be necessary for a very small number of patients. Non-surgical approaches, such as osteopathic treatment, offer an excellent path to healing and recovery. In this article, we will explore the role of osteopathic treatment of hip labral tears.
Osteopathy focuses on optimising the body’s inherent healing capacity by restoring musculoskeletal balance and improving overall function. Osteopathy will address the underlying factors contributing to the labral tear and support the body’s natural healing processes. Osteopathic treatment, therefore, aims to alleviate pain, enhance mobility, and promote a return to an active and pain-free life.
Various factors, including traumatic injuries and repetitive movements, can cause hip labral tears. Here are some common causes and contributing factors of hip labral tears:
However, not all individuals with these risk factors will develop hip labral tears. Each case is unique, and the interplay of multiple factors can contribute to the development of a tear.
To diagnose a hip labral tear, your Osteopath will first perform a physical examination. This exam will look for signs of hip instability or impingement. Osteopaths may also order imaging tests, such as an X-ray or MRI if needed.
In most cases, conservative management options such as osteopathic treatment will be recommended initially to alleviate symptoms, improve hip function and encourage the tear to heal. So not all hip labral tears will require surgical treatment. However, more complex and larger tears that are not responding to conservative treatment may require surgery.
The osteopathic treatment approach for a hip labral tear may involve a combination of osteopathic hands-on treatment, exercise prescription, and patient education. Here are some ways an osteopath may treat a hip labral tear:
Please note that if the above conservative measures fail to alleviate symptoms or if the tear is severe, surgical intervention may be considered. Hip arthroscopy is a common procedure used to repair or remove the torn labrum.
Rehabilitation exercises for hip labral tears are typically focused on strengthening the muscles around the hip joint, improving stability, and restoring range of motion. Each patient’s injury will present differently, and rehabilitation exercises should be tailored to their specific needs. Here is an example of some commonly prescribed exercises for rehabilitating hip labral tears:
Remember, these exercises are general recommendations and should be modified or progressed based on individual abilities and limitations. Your Osteopath will guide you through the rehabilitation process and ensure that your exercises are performed correctly and safely.
The healing time for a hip labral tear without surgery can vary depending on the severity of the tear, the individual’s overall health, and the effectiveness of the conservative treatment methods employed. Some patients may experience significant improvement within a few weeks of osteopathic treatment, while others may require several months to achieve full recovery. It’s imperative to follow the treatment plan provided by your Osteopath, who will regularly assess your progress and makes adjustments to your treatment plan as necessary.
Surgery may be necessary for severe cases of hip labral tears that have not responded to conservative treatment. Surgical options include hip arthroscopy, where a surgeon will make small incisions in the hip and use a small camera to visualise the hip joint and repair any tears in the labrum. Open surgery is also an option for hip labral tears.
Osteopathic treatment of hip labral tears offers a non-invasive alternative to surgery that focuses on promoting healing, restoring mobility, and relieving your hip pain. By addressing underlying factors, such as joint restrictions, muscle imbalances, and postural issues, your osteopath will work towards promoting the body’s natural healing processes.
Through osteopathic treatment, rehabilitation exercises, and education, our patients can experience significant improvements in their condition. Thus allowing our patients to return to an active and fulfilling life.
If you are dealing with a hip labral tear, consider consulting one of our osteopaths, who can assess your condition. Our Osteopaths will tailor a treatment plan to your specific needs and guide you towards recovery. Osteopathic care will focus not only on the hip joint injury but also on your overall well-being. We wish you all the best on your journey to recovery!
If you’re suffering from a hip labral tear, it may be time to book with one of our experienced Osteopaths. Contact the team at Better Health Osteopathy in Christchurch today. Call 027 755 5700 or book online.
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Breastfeeding is a beautiful and essential bonding experience between a mother and her infant. It is also well documented that breastfeeding offers numerous benefits for both infants and mothers, both in the short term and long term. However, the physical demands of breastfeeding can sometimes lead to discomfort and pain for mothers.
Back pain, neck pain, headaches, and even conditions like “mommy thumb” (De Quervain’s tenosynovitis) can arise due to poor posture, repetitive movements, and strain on the musculoskeletal system. This article will explore these conditions and their causes and provide ten helpful tips for mothers to avoid back pain while breastfeeding. Additionally, we will shed light on how an Osteopath can play a crucial role in helping breastfeeding mothers to manage and alleviate their pain.
Osteopaths are highly trained healthcare professionals who focus on diagnosing, treating, and preventing musculoskeletal disorders. They can provide valuable assistance to breastfeeding mothers experiencing pain and discomfort. Osteopathy also utilises a drug-free approach to treatment which is exceptionally important for mothers who do not want to rely on pain medications whilst breastfeeding.
Osteopathic Treatment For Breastfeeding-Related Pain Includes:
Breastfeeding-related pain can significantly impact the joy and bonding experience between a mother and her baby. Osteopathy provides a holistic and effective approach to address the underlying causes of breastfeeding pain, including back pain, neck pain, mommy thumb and headaches, ensuring a more comfortable and enjoyable experience for mothers.
By addressing and resolving musculoskeletal aches and pains, Osteopathy empowers mothers to overcome breastfeeding challenges and embrace the beauty of this special bond with their babies.
If you wish to discuss any of your aches and pains around your breastfeeding experience, please feel free to contact our Osteopaths, who will gladly chat with you.
Contact the team at Better Health Osteopathy in Christchurch today. Call 027 755 5700 or Book Online.
Posted in Back Pain, Headaches, Neck Pain, Pregnancy | Comments Off on Breastfeeding Woes: Back Pain, Neck Pain, Headaches and Sore Thumbs
As Osteopaths, we have treated many patients suffering from shoulder bursitis. This common condition can be quite painful and limiting, but there are many effective treatment options available, including osteopathic care. In this article, we’ll explore the anatomy of the shoulder, the symptoms and causes of bursitis, and the different ways that osteopathy can help manage this condition.
The shoulder is a complex joint that consists of several bones, including the scapula, clavicle, and humerus. These bones are held together by a network of muscles, tendons, and ligaments that help to provide stability and allow for a wide range of motion. The shoulder joint is surrounded by a fluid-filled sac called the bursa, which acts as a cushion between the bones and soft tissues. It is when this bursa becomes inflamed that you start to feel pain in your shoulder.
Shoulder bursitis is a condition that occurs when the bursa becomes inflamed and irritated. This can cause pain and discomfort, especially when lifting or moving the arm, or sleeping on it. Other common symptoms of shoulder bursitis include:
There are several factors that can contribute to the development of shoulder bursitis, including:
During treatment, our focus is directed towards addressing the underlying cause of your pain. Often the treatment approach we adopt will not be limited solely to the shoulder region but will involve an examination of the entire spinal column, comprising the cervical, thoracic, elbow and wrist regions. By doing so, we are better positioned to identify additional structures that may be contributing to your injury. Our treatment protocol adopts a very holistic approach. We take into account other predisposing factors that may be at play, such as postural malalignment, poor ergonomic settings at the workstation, and muscular imbalances throughout the body. By addressing these additional factors alongside osteopathic treatment, we aim to provide a comprehensive management plan that will address the root cause of your pain.
During treatment, Osteopaths use a range of manual therapy techniques to help reduce pain, increase mobility, and improve overall function. Here are some of the ways that osteopathy can help with shoulder bursitis:
Corticosteroid injections may be recommended as a treatment option for patients with severe shoulder bursitis, particularly if other non-surgical treatments have not been effective.
Corticosteroids are powerful anti-inflammatory medications that can help reduce inflammation and pain in the affected area. When injected directly into the shoulder joint, corticosteroids can provide targeted relief and reduce inflammation in the bursa.
It is important to note that while corticosteroid injections can be effective in relieving symptoms of shoulder bursitis, they are not a cure for the underlying condition. For some patients, corticosteroidal injections may provide very little relief. In these cases, repeated injections may be needed to try and get some relief. Your Osteopath can make a direct referral for you to receive this treatment if needed.
The healing time for shoulder bursitis can vary depending on the severity of the condition and the treatment options used. In most cases, patients can expect to see improvement within a few weeks of starting treatment. However, it may take several months for the shoulder to fully heal.
There are several things that patients can do at home to help manage their shoulder bursitis symptoms and speed up the healing process. These include:
If you are suffering from shoulder bursitis, osteopathic care can help you manage your symptoms and improve your overall function. Our team of skilled osteopaths can provide a range of osteopathic techniques to help reduce pain and inflammation, improve mobility, and speed up the healing process. Contact us today to book your appointment and take the first step towards a pain-free shoulder.
If you’re suffering from shoulder bursitis, it may be time to book with one of our experienced Osteopaths. Contact the team at Better Health Osteopathy in Christchurch today. Call 027 755 5700 or book online.
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We spend a third of our lives sleeping, and many underestimate the impact a good-quality pillow has on our quality of sleep and overall health. Our patients constantly seek our advice on choosing the right pillow as they often struggle to find one to suit their needs.
Many of our patients report restless nights, pain in their neck upon waking, shoulder pain and headaches. Some even wake up a few times at night and have to ‘fluff up’ the pillow they use! We often hear stories of our patients using numerous pillows in an attempt to get a comfortable night’s sleep.
Others purchase expensive mattresses and beds without knowing that a properly fitted pillow will add 30% to the overall comfort experienced from sleeping in their new bed. Therefore if you spend time and money on a mattress and bed, you should do the same and choose an adequately fitted pillow.
The perfect pillow can make a world of difference when it comes to getting the restful night’s sleep you deserve. Investing in a quality pillow is worth it if you want the best health benefits from your night’s sleep.
When looking for the perfect pillow to help improve sleep and overall health, it is essential to invest in one that suits your needs. Here are five reasons why a good pillow should be on your list of must-haves:
It is important to change your pillow regularly to ensure it remains supportive and clean from allergens such as dust mites, fungus, mould and pet dander.
Your head can weigh approximately 5 kg, so this weight will inevitably break down the fibres in your pillow over time. A cheaper pillow made of polyester filling will break down much quicker than a high-quality memory foam pillow. You could replace a cheaper polyester pillow every six months or approximately three years with a higher-quality pillow made of better materials.
Again, It’s common for our patients to tell us that they have had the same pillow for over ten years! If this is the case, it might be time to consider replacing it.
The importance of finding the right pillow cannot be overstated. And the key to selecting the perfect pillow is considering your individual needs and preferences in terms of size, shape, position of sleep, material and overall support.
People are often side sleepers, tummy sleepers, or back sleepers, and some of our patients will change position numerous times a night.
In our experience as Osteopaths, it is challenging to find the right pillow by blindly purchasing off the shelves in retail stores. Our patients often tell us about the number of pillows they have purchased and the vast amounts of money they have spent on them but have yet to find the right pillow. We also often hear stories of couples battling it out for the one good pillow they own!
So it is very important to recognise that even if you have spent a lot of money on a pillow, that does not guarantee it is right for you!
An old rule of thumb was that a slim person and female would require a thin pillow, and a stocky well-built male would need a larger and thicker pillow. This is far from correct, as evident in every pillow fitting we do in our clinic! Different physiques will always require different support from a pillow.
So we highly recommend that you get a specialist, such as one of our Osteopaths at Better Health Osteopathy, to do a pillow fitting for you so that you can find the best pillow that suits your needs.
So please don’t spend your night tossing and turning, and getting an awful night’s sleep, reach out to your Osteopath, who will gladly do a pillow fitting for you and help you find the right pillow from our wide range of stock right here in our clinic. You can book a free 10-minute pillow fitting service with one of our Osteopaths at Better Health Osteopathy by Clicking Here.
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Managing a rotator cuff injury can be challenging, but with the right approach and support, it is possible to make a full recovery. Rest is key when dealing with rotator cuff injuries, so ensuring that you get plenty of rest and take time off from activities that may aggravate your injury is essential. Osteopathic treatment can also be very beneficial, as it aligns the body and reduces tension around the rotator cuff and other parts of the spine. In addition, rehabilitation exercises are important for strengthening the shoulder muscles, improving the range of motion and flexibility, and reducing pain. With the right treatment plan and dedication to rehabilitation, you can make a full recovery from your rotator cuff injury.
A large proportion of our patients at Better Health Osteopathy present with shoulder pain. Shoulder pain can result from bursitis, frozen shoulder, trauma, or a strain or tear to the shoulder’s rotator cuff muscles. The rotator cuff is an important structure of four muscles and tendons located within the shoulder joint, providing strength and stability to the shoulders. These muscles, at times, can be susceptible to injury due to overstretching or repetitive strain and load on the muscles.
When it comes to osteopathic treatment for rotator cuff injuries, osteopathic treatment can help reduce pain and facilitate healing. Osteopaths use joint manipulation, soft tissue massage, and stretching techniques to alleviate discomfort and promote healing. We also work with patients to identify any underlying issues or patterns of movement contributing to the injury. By treating the body as a whole, our Osteopaths will work to restore balance and health to the muscles, tendons, and other structures of the shoulder joint. Our Osteopaths will also advise on posture, ergonomics, activities to avoid or modify, and exercises to help strengthen the shoulder muscles.
The shoulder’s rotator cuff muscles comprise four different muscles: supraspinatus, infraspinatus, teres minor and subscapularis. These muscles work together to form a network of tendons that provide support and stability for the shoulder joint and allow it to move in multiple directions. When these muscles are injured, it can cause pain and limit the range of motion.
The symptoms of a rotator cuff injury can vary depending on the nature and severity of the injury. Common symptoms include pain when lifting or lowering your arm, difficulty raising your arm overhead, weakness in your shoulder muscles, and tenderness in the affected area. It can also be difficult to sleep on your shoulder at night time.
Rotator cuff injuries can be caused by several factors, such as repetitive movement like throwing or lifting heavy objects, acute trauma to the area, or aging. These injuries can also be caused by conditions such as osteoarthritis or bursitis of the shoulder joint. Commonly poor technique while weight lifting in the gym can also lead to rotator cuff injuries.
Rotator cuff tears can range from a small partial tear to a large rupture and often cause pain in the shoulder or upper arm. In fact, 20-30% of adults above 60 will have at least one full-thickness rotator cuff tear, with the supraspinatus muscle being the most commonly torn.
The most common treatment for rotator cuff injuries is rest, followed by physical therapy, such as osteopathic treatment and rehabilitation. Other treatments, such as anti-inflammatory medications, hot/cold compresses, and corticosteroid injections, can reduce inflammation and pain. Surgery may also be necessary in some rare cases.
If you have injured your shoulder, it is always wise to get it checked by your Osteopath so that you can speed up your healing and also prevent possible progression to a frozen shoulder, which is a very complex condition that can last proximately 18 months, and is very common in middle-aged patients from 40 years old and upwards.
Osteopathy uses gentle manipulation to treat musculoskeletal issues such as rotator cuff injuries. Osteopaths use their hands to diagnose and treat the underlying causes of pain, restore mobility, reduce inflammation and improve blood flow in the affected area. This treatment can help relieve pain associated with rotator cuff injury. Rehabilitation exercises will then be prescribed to help strengthen the rotator cuff muscles in the shoulder. This is a very effective way to manage your injury and get you back to health quickly.
The healing time for a rotator cuff injury will vary depending on the severity of the damage and the treatment sought. Generally speaking, minor injuries may take up to six weeks to heal, while more severe injuries can take up to three months or longer.
If you suffer from a rotator cuff injury, the following five tips can help you better manage your injury.
Rehabbing your rotator cuff injury is an important step in quickly getting you back to total health. Once your Osteopath has managed to help you with your pain and improved the range of movement in your shoulder, you will begin a tailor-made rehabilitation plan focusing on strengthening the weakened muscles and ligaments in your shoulder.
When rehabbing a rotator cuff injury, it is important that you slowly and gradually increase the load on your shoulder and slowly build up the intensity of your rehabilitation exercises. This will help ensure you are not overworking your shoulder, which can cause further injury or pain.
To prevent future tears or strains, practise proper form and technique when engaging in any work activity or sport that uses the shoulders and ensure to maintain strength and flexibility within the shoulder muscles. Your Osteopath will guide you clearly through this process.
Rotator cuff injuries can be painful and debilitating, but with the proper treatment and rehabilitation programme, they can be managed effectively, and you can get back to total health quickly. Rest, osteopathic treatment, and rehabilitation exercises are all effective ways of managing rotator cuff injuries. Additionally, following the five simple tips above for caring for your injury at home, can help you manage your condition more effectively.
If you are looking for an Osteopath in Christchurch, the Osteopaths at Better Health Osteopathy will happily provide you with an accurate diagnosis and exceptional care for your injury, so that you can get back to everyday activities as quickly as possible.
If you’re suffering from a shoulder injury, it may be time to book with one of our experienced Osteopaths. Contact the team at Better Health Osteopathy in Christchurch today. Call 027 755 5700 or book online.
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As the warmer weeks set in, we’re seeing many patients experiencing the discomfort of tennis elbow, and we’re here to help. Known medically as lateral epicondylitis, tennis elbow causes pain in the forearm muscles and elbow joint. This condition is often due to repetitive activities like gripping objects, typing, lifting, or even cradling your baby, and it can be incredibly frustrating.
If you’re suffering from tennis elbow, our experienced osteopaths can provide a precise diagnosis, relieve your pain, and work with you to prevent recurrence with targeted rehabilitation exercises.
Common signs of tennis elbow include tenderness around the outer part of the elbow and weakness in grip strength, which can make everyday tasks like turning doorknobs or opening jars challenging. Additionally, you may experience swelling, stiffness, or tight muscles around the elbow area. Tennis elbow can be particularly frustrating as pinpointing the exact cause of your pain is often difficult, and symptoms can persist over time.
Interestingly, tennis elbow can affect people of all backgrounds, not just tennis players. While it can occur at any age, it is most prevalent among adults between 30 and 50. Those who perform repetitive tasks that strain the forearm muscles—such as painters, carpenters, chefs, surgeons, and even new parents—are particularly prone to developing this condition. Essentially, any activity that places consistent pressure on the forearm muscles can increase susceptibility to tennis elbow.
Tennis elbow arises from the repeated contraction of the muscles in the forearm and elbow. This ongoing strain causes inflammation in the tendons that attach these muscles to the bony areas on the outside of the elbow, known as the epicondyles. Frequent, intense activities like painting, playing tennis, gardening, or any other task involving repetitive arm movement can contribute to this condition. By overworking these tendons, the risk of developing tennis elbow significantly increases.
Through a combination of gentle treatment, rest, and proper exercises, tennis elbow can be managed and relieved effectively.
Tennis elbow is typically diagnosed through a thorough physical examination by your osteopath. During your assessment, your osteopath will carefully examine the affected area, discussing your symptoms, medical history, and daily activities with you to identify the root cause of your condition. If needed, your osteopath may suggest additional imaging, such as X-rays or an ultrasound, especially if symptoms persist or recovery progress is slow. These imaging tools provide a deeper look, helping to confirm the diagnosis and guiding further treatment if necessary.
At Better Health Osteopathy, we employ a range of effective techniques to address tennis elbow. To start, your osteopath may recommend soft tissue massage to relieve muscle tension and ease discomfort. Additionally, joint manipulation and targeted stretching techniques are used to help restore movement and support your body’s natural healing process.
Beyond immediate relief, we focus on long-term improvement. We will design a tailor-made rehabilitation program that includes specific stretches and strengthening exercises to enhance the resilience of your forearm and elbow. This proactive approach not only supports your recovery but also helps to prevent the issue from recurring.
By taking a comprehensive, personalised approach to your treatment, we aim to deliver effective relief from pain and guide you back to your everyday activities.
Your Osteopath will focus on more than just the elbow area. They will examine the entire spine, shoulder, elbow and forearm muscles to determine the root cause of your pain and discomfort.
Our treatment is designed to:
Through this approach, your osteopath can help alleviate your tennis elbow symptoms, increase joint mobility, and address other areas of dysfunction in your body that may contribute to your injury.
At times, tennis elbow can take many months to heal. Sufferers tend to experience ongoing pain because it is tough to rest muscles that are activated in almost every move, such as typing, cleaning your house, and lifting your baby. As such, the healing process can take time as the strained muscle tissue requires adequate rest to repair itself.
If your symptoms haven’t improved after six to 12 months of extensive rehabilitation and osteopathic treatment, a referral will be made to an orthopaedic surgeon. However, surgery is only ever required in rare cases.
If you’re experiencing persistent elbow and forearm discomfort, then it may be time to book in with one of our experienced Osteopaths. Contact the team at Better Health Osteopathy in Christchurch today. Call 027 755 5700 or book online. We’re here to help!
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Colic is a poorly understood condition affecting up to 30% of babies. Babies cry for an extended period of time for no apparent reason or underlying medical condition. Colic can cause significant distress for both the baby and their parents, as colic-related symptoms such as excessive crying, restlessness and abdominal pain can be very difficult to manage. Parents can feel very helpless as they find it exceptionally difficult to soothe or calm their baby.
The term colic is a bit of a misnomer, as the name suggests an intestinal origin, however, the underlying reason is unknown. Colic is, therefore, a diagnosis of exclusion, it is given when no other reason can be found as to why a baby is crying excessively. In only 5% of colic cases, is an underlying organic cause of excessive crying found.
Sometimes the pain and discomfort in your baby can be due to stresses and strains in your baby’s body, which can occur during the birthing process. Fortunately, there are a variety of very gentle osteopathic treatments that may help reduce these stresses and strains in your baby’s body.
Babies have been known to fuss and cry, especially during the first 12 weeks of life. The range for what’s considered ‘normal crying’ can be difficult to pin down. Medically, colic is defined as crying for three or more hours a day, three or more days a week, for three or more weeks. Unfortunately, some colic babies can be extremely difficult, if not impossible, to comfort.
Features of colic may include the following:
Sometimes there can be some instant relief in symptoms after the infant passes gas or has a bowel movement. Gas is likely the result of swallowed air during prolonged crying.
Simply put, the cause of colic is unknown. This is exceptionally frustrating for parents to hear. We know this as we deal with upset babies and their parents daily in our clinic.
There are, however, numerous contributing factors that may contribute to pain and discomfort in your baby. Symptoms of colic will vary for every baby.
Possible contributing factors that have been suggested include:
Colic typically appears within the first month of life, peaks at about age 6 weeks, and resolves itself by age 3 to 4 months. Bouts of crying and fussiness often occur at about the same time of day or night and continue for hours for no apparent reason. A few infants cry almost incessantly.
Excessive crying may cause aerophagia ( too much-swallowed air), which results in flatulence and abdominal distention. Typically, colicky infants eat and gain weight well, although vigorous nonnutritive sucking may suggest excessive hunger. Compared with regular crying, colicky crying is more turbulent and has a higher pitch.
Colic is benign and self-limiting as most babies improve by the age of 3 to 4 months. Drug treatment generally has no place in the management of colic unless the baby is suffering from gastroesophageal reflux. Always discuss any concerns you have about your baby with your GP or pediatrician.
You should definitely see the GP if your baby:
If your baby is suffering, always take your baby first to the GP for a full check-up in order to rule out any serious underlying conditions such as bowel constriction, infection, neurological issues, possible reflux, allergies etc. If the GP can’t find anything wrong, then it is a good idea to see your Osteopath, who will do a full examination of your baby’s musculoskeletal system (joints, muscles, ligaments and bones).
The birthing process can be a very traumatic event for lots of babies due to prolonged births, the use of forceps and ventouse and emergency caesar sections. Babies often present to us with stresses and strains in their neck, upper back, ribs, and pelvis, which can be a very normal part of the birthing process. This can potentially cause pain and discomfort to your baby, just like what any child or adult would experience if they had a similar strain in their body.
Often we find that babies have very obvious restrictions in their necks, back or shoulders. For example, they often can’t rotate their neck in one direction and are having problems latching on to one of the breasts. Your osteopath will clearly point out any of these restrictions to you.
Osteopathic treatment for babies follows a very gentle and holistic approach that focuses on the root of the problem. Treatment aims to remove any tensions that may have occurred during pregnancy and/or delivery and to restore proper balance and alignment of the body to optimise health and well-being.
With gentle and appropriate techniques, your Osteopath will rebalance the baby’s tensions by working on the whole body (skull, spine, abdomen, pelvis, and lower and upper limbs.) It can also release the tensions around the mouth (jaw, throat, soft palate) to allow your baby to breastfeed and bottle feed better if having difficulty.
At your first appointment, the Osteopath will undertake a detailed medical history, where questions will be asked about the delivery, the baby’s health, family history, and the mother’s health.
A thorough Osteopathic exanimation of the baby’s spine, joints, and muscles will be undertaken. The examination will be very gentle and aims to feel for any unusual restrictions, tightness, or stresses within the joints, muscles, and ligaments of the spine. Any findings will be discussed with the parent, and consent for treatment will always be sought from the parent in advance.
A treatment plan will be developed and tailored to the baby’s needs. The Osteopath will use exceptionally gentle manual techniques to address any dysfunction, tensions, or imbalances in your baby’s spine and body during the treatment. These hands-on techniques will improve mobility and release tension in your baby’s body and spine.
In some cases, we may feel that Osteopathic treatment is not suitable for your baby’s condition; we will then refer you back to your GP or paediatrician for further screening or treatment if needed.
Osteopathic treatment rebalances strains and stresses in your baby’s body. The majority of babies respond very well to Osteopathic treatment. You may notice they can turn their neck better, have a better latch, sleep better, cry less, or have less constipation, but that all depends on their specific condition, treatment, and individual response to treatment. Some babies can feel tired after treatment. Often it can take a couple of treatments for babies to respond fully, but most babies will start to improve after their first treatment. If you have any concerns after treatment, your Osteopath will be happy to discuss those with you.
Here are some tips to help you plan for your baby’s first osteopathic consultation.
Rhythmic calming techniques are effective in calming colicky babies, which forms the core of the 5 Ss approach.
1. Swaddling, safe swaddling carefully avoiding overheating, covering the head, using bulky or loose blankets, and allowing the hips to be flexed
2. Side or stomach, or holding upright (holding a baby on the back is the only safe position for sleep, but it is the worst position for calming a crying baby);
3. Shhhhhh sound (making a strong shush sound near the baby’s ear, or using a white noise machine.
4. Gently swing the baby with tiny jiggly movements (no more than 1 back and forth), always supporting the head and neck
5. Sucking (Putting your baby on the breast for comfort, on your clean finger or a pacifier)
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Children can experience aches and pains in their muscles and bones, which can affect their legs, thighs and calves, which are often called growing pains. Growing pains affect children at a young age and sometimes can be due to growth spurts. The pain and discomfort experienced is often mild, but children can sometimes report severe pain, especially at night time. The leg pain and discomfort can be so intense that it can wake children from their sleep. The good news is that children do not have to suffer, as osteopathic treatment can help!
In this article, we will discuss the benefits of seeking osteopathic care for growing pains and how to recognise them, and we will provide six tips for parents to better help manage growing pains at home.
Growing pains are muscular aches and pains in both legs, usually in the calf, behind the knee and in the front of the thigh. Growing pains shouldn’t cause any pain in the joints and should not cause any swelling, warmth, redness, or limping. If your child experiences these symptoms, it is important to seek medical attention immediately.
Growing pains can come and go and be quite intermittent in nature. The pain can be quite intense at night but should be gone in the morning. Some children can become quite distressed with the intensity of pain, especially at night.
Growing pains should not impact on how your child moves and should not cause any limp in a child. They also do not cause any long-term health problems. However, parents should be aware that growing pains can sometimes affect a child’s daily activities and behaviour, as growing pain symptoms may also cause fatigue, irritability, and difficulty sleeping.
Growing pains can be diagnosed by your Osteopath or Doctor, who will, first of all, consider anything serious that may be causing the pain. X-rays and other imaging normally are not required.
If you are concerned about the pain in your child’s legs and are not sure if this is growing pain, always reach out to your Osteopath or doctor. They will help to give you a proper diagnosis and identify the root cause of your child’s pain.
The benefits of seeking osteopathic treatment for growing pains are numerous. Osteopaths will address the underlying factors that may be contributing to growing pains, such as postural dysfunction or physical restrictions in the calf and thigh muscles and joints such as the foot, ankle and hips. Through a holistic approach, Osteopaths help to improve your child’s symptoms and overall health and well-being.
At Better Health Osteopathy, we use very gentle techniques to treat the pain and dysfunction that your child may be experiencing.
Our Osteopaths will create a specific treatment plan tailored specifically to the needs of each child. Techniques used may include soft tissue massage and very gentle joint mobilisation.
Our treatments not only help relieve growing pain symptoms but also uncover any underlying causes that can add to and exacerbate the condition.
Growing pains typically stop after a child reaches the age of 12. After this age, growing pains tend to ease in most children as periods of rapid growth have slowed down, and there is much less strain on their bones and muscles. However, they can still occur in adolescence. The good news is that growing pain episodes can be managed with the help of an experienced Osteopath.
At Better Health Osteopathy, we recognise that growing pains can be a difficult time for children and their families, but with the help of an osteopath, relief is possible. We can provide expert diagnosis and treatment plans tailored to each child, using a holistic approach to improve their growing pain symptoms and overall well-being. And you don’t have to wait for your child to “grow out of it”.
Whether your child is experiencing growing pains or is suffering from other injuries, don’t hesitate to reach out. Our team of Osteopaths are here to help your child!
Please feel free to contact our Osteopaths at Better Health Osteopathy or simply book your appointment online. Call 027 755 5700 or book online.
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