In This Month
Counting the zzzzzzz’s: – Advice on common sleeping complaints
Katy Flello from Infertility Network UK: Next meeting Wednesday 10th April
Next Lower Earley Osteopaths Social Night: Friday 26th April, 7pm at Cosmos Reading, RSVP asap
Firstly, a massive Thank You to Sarah Spencer-Chapman for taking care of our patients – we’ve had great feedback!
Katy Flello is a volunteer for the charity Infertility Network UK. It is committed to providing a comprehensive support network to those affected by infertility.
Katy has set up a new support group in Wokingham. If you are struggling to conceive or know someone who needs some advice or support then the next meeting is Wednesday 10th April at 8 pm. The friendly and supportive group would be delighted to see you there.
Please contact Haty for further details on: email@example.com or telephone for a chat on 07557979142.
Marcus has just two more dates left to complete his Body Works Course, and is looking forward to putting it to practice very soon.
Handed out Medals at the Reading Half, congratulations to all her patients who ran. A few amazing Personal Bests, even in the torrential rain!
Our April ‘Star of the Month’ goes to David. For his loyalty and continuously cheery face on a Monday morning.
He will be receiving his free treatments with Marcus and Emma in April.
Initial consultation of Osteopathy or Acupuncture £45.
30 minute appointment of Osteopathy or Acupuncture £40.
Thank you for your loyalty – we appreciate it!
Welcome to the Sleep Edition Newsletter from Lower Earley Osteopaths!
Counting the ZZZZZzzzz!
At the beginning of the year I drew up a plan of ideas for Newsletters, April was allocated to low back pain with gardening. However, looking out of the window whilst writing this, and the 7 day forecast (yes snow in April!!) I’ve changed the plan, as I don’t see many patients out in the garden in the minus degree weather. Instead I’m going to talk about something Marcus and I have had a bit of recent experience following our holidays and the subsequent jetlag….sleep!
What are common bad sleeping habits?
If you wake up with a tight jaw or headache over the temples then it could be bruxism. It’s a habit affecting 10% of the population, characterised by grinding or clenching of the teeth causing breakages, painful or limited movement of the jaw and headaches. Primary bruxism occurs when there is no apparent medical condition, but is common during stressful periods.
Strained lower back:
If you have a dull low back pain upon awakening, relieved after 10-60 minutes of waking and being mobile. It could be from sleeping on a poorly supporting mattresses or bad sleeping posture (see below for sleeping suggestions).
If you wake up with a stiff or locked neck then it could be from a poorly supporting pillows and tightened neck muscles when busy at work (see below for sleeping suggestions).
If you sleep on your stomach it can:
- 1) Place increased strain on your lower back, causing it to be placed in an arched position all night, see below for sleeping suggestions.
- 2) Encourages you to have pointed toes, causing the plantafascia (muscle on the bottom of your foot) to shorten, leading to plantafascitis – pain when placing your foot down on to the floor first thing, and Achilles strains when exercising.
What can you do to help yourself?
Helpful Morning Stretchs:
- Shoulder shrugs: gently lift the shoulders up, then roll them back and down, stretching the shoulders as far away from the ears as comfortably possible.
- Neck stretches: holding for 30 seconds each stretch:
Head to one side
Look down at little toe
Look over shoulder
Sleep with a Good pillow:
1. Goldilocks designed by a very experienced Osteopath following years of seeing patients complaining of neck pain upon waking.
2. Memory foam pillows, different heights, sizes and shapes.
3. However we all have different preferences, so go into a store and try pillows before buying. John Lewis often has a good selection to try. You are looking for a pillow that will support the curve in your neck between your shoulder and your ear, not tilting the top of the head too high or allowing it to drop too low.
Good Sleeping Position:
Stomach sleeping has been thought to be the worst position, as it arches the lower back and over twists the neck, and lying on our side with one leg pulled over in the recovery position can twist the lower back and pelvis, straining the ligaments. Using pillows to help remove stressors can help. Try lying on your side and build a pillow to rest your top leg on to reduce the pelvic twist (see below).
What can Lower Earley Osteopaths do to help?
If the above advice doesn’t fully resolve the issue then we can help by:
- Managing the jaw tension by releasing the muscles inside the jaw and the surrounding muscles and joint restrictions that can cause headaches.
- Release locked spinal joints, de-rotate spinal twists and stretched tight and spasmed muscles in the neck and back. We can compliment Osteopathic techniques by using Acupuncture to relieve painful trigger points in muscles.
- Offer advice on posture and body mechanics leading to neck, back and feet strains.advice above doesn’t relieve the pain then sometimes the joints are too locked, the muscles are too spasmed or the twist is too twisted.
We can check it hasn’t upset any secondary areas to compensate and hopefully send you out of the clinic feeling a little straighter and more mobile.
Next Lower Earley Osteopaths Social Night:
Friday 26th April, 7pm at Cosmo. Please RSVP to Emma on Facebook, Twitter or firstname.lastname@example.org
Hope you can make it!
Please help Lower Earley Osteopaths to spread the word by passing on our newsletter to your friends and family, who may find our monthly top tips very useful!