& ANSWERS QUESTIONS

Try and incorporate things into everyday life, the gym’s great, but also start using the stairs instead of the lift. Cycle to work once or twice a week maybe. Join a sports team.

Q: I want to get fit and healthy for the New Year, what should I do?

Getting fit and healthy is far more of a mental battle than a physical one. I know it’s an old cliche but it really is a marathon, not a sprint. Try not to look at it as much as getting fit, as changing to a healthier way of life, so you don’t have to make the same resolutions next January.

As with a diet, if you go at it too hard and too fast you’re more likely to get fed up and fail, so set realistic goals that you’ll be able to meet. Finding something you enjoy and can do without too much hassle makes sticking to it much more achievable, as does having the encouragement of doing it with friends or even a personal trainer. Set a program.

Sort out your diet. I don’t necessarily mean ‘go on a diet’, but eat healthier, give your body the best chance you can by giving it the correct fuel it needs. Switch out some of the processed food and snacks for whole grains, fruit and veg. Change the latte for a green tea.

When it comes to what exact exercise to do, outside of doing what you enjoy, my advice is usually to start with something like swimming, cycling or cross-trainer. It’s good cardio-vascular exercise without the heel strike or foot rotation of running that can have a negative knock on effect on knees, hips and low back.

ANDREW has invited readers to ask any questions they might have regarding any musculo-skeletal problems, from back and neck pain, to headaches, sports injuries, arthritis, fibromyalgia, neuralgia/sciatica, postural related problems, joint pain or exercise/lifestyle advice. The aim is to publish these anonymously in future issues, and potentially help others. Email Andrew at: andrewdoody@cuffleyosteopathy.com or call for an appointment or just a chat on 07957 430 126. www.cuffleyosteopathy.com

Q: Is my posture bad? What can I do to help?

Much like getting fit, improving posture is a long game. Just trying to stand or sit up straight when you remember isn’t really going to cut it. First of all you obviously forget, but secondly, using those big gross mobility muscles to pull you upright causes them to tire quickly and build up lactic acid, at which point you slump for quick comfort.

If swimming be careful not to aggravate your neck and shoulders with breaststroke, which can come by holding your face out of the water if you’re tiring a little, or trying to keep your hair dry. Crawl or backstroke are better.

If cycling make sure the bike is well set up. Check out these YouTube links of how to best set up the bike:

Before we get into techniques to help, it’s worth pointing out that many things can be causing bad posture and pain, so it’s worth getting it assessed first. Even if there’s no major problems but it’s been happening for a while, some mobilisation, adjustment and tailored exercises may well be needed.

To help posture long term we need to do two things: Change the habits encouraging bad posture, and get the right muscles to do the job.

Try to identify when posture is bad. If it’s sitting at a desk/computer, get the desk assessed and altered. Better chairs, standing desks, monitor raises, and footrests among others can help. If it’s slouching on the sofa, sit upright, bottom to the back of the seat, maybe a cushion in the small of the back, feet on the floor. Better still move to a different, more supportive chair.

Some gentle strength work in the gym is good too. Free weights are popular as they guarantee even left and right effort distribution, however I find they often risk mis-use injuries, so I usually advise newbies to use the machines which tend to hold you in a better position.

Be very aware of looking at phones for too long.

Equally as important is using the correct muscles to hold your posture and to strengthen them. Those big gross mobility muscles can take over and tire quickly. The postural muscles are designed to hold you in a better position with less effort, and so can do it for much longer without tiring. If you are nicely upright and relaxed your head is largely balanced on top of your spine. Just a little angle forward (to look at your phone for instance) or slumping, and suddenly it takes a huge muscle effort to hold it up.

To get these postural muscles working and strengthened can be a little tricky at first as you try to co-ordinate them. I often suggest something like Pilates or Alexander Technique, but even just doing more core stability exercises in the gym or at home will help.

Email me if you’re struggling and I’ll try and suggest some specific ones: andrewdoody@cuffleyosteopathy.com

Q: What actually is osteopathy?

Osteopathy is a primary care profession, focusing on the diagnosis, management, treatment and rehabilitation of musculoskeletal and other related disorders, and the effects of these conditions on patients’ general health.

Using many of the diagnostic procedures applied in conventional medical assessment, osteopaths seek to restore the optimal functioning of the body, where possible without the use of drugs or surgery.

Osteopathic treatment aims to gently restore function using a wide variety of techniques, possibly including massage, mobilisation and manipulation and often focuses on strengthening the musculoskeletal systems to treat existing conditions and to prevent recurrence. If appropriate, exercise, ergonomic and lifestyle advice may also be given.

Osteopaths’ patient-centred approach to health and wellbeing means they consider symptoms in the context of the patient’s full medical history, as well as their lifestyle and personal circumstances. This holistic approach ensures that all treatment is tailored to the individual patient.

Our aim is to ensure our patients understand they do not have to suffer in silence. We will work with you to understand the underlying causes of your pain and discomfort and offer personalised treatment plans for recovery.

Any other questions you may have feel free to email me at andrewdoody@cuffleyosteopathy.com or give me a call on 07957 430 126