Osteopathy for Neck Pain

Did you know that approximately 1 in 3 adults experience neck pain at least once a year? It’s not surprising that it is a common reason that our patients come into Holistic Hands Osteopathy seeking osteopathic treatment. Research shows that neck pain is more persistent in people who have experienced back pain. As osteos who regularly treat patients with neck and back pain, we’ll share some simple steps to follow to reduce the risk of strain in your daily life. Read on to find out about the types of neck pain, and how osteopathic treatment could help.

Function of the neck

The neck, or cervical spine, contains the smallest vertebrae in the spinal column. It has several very important functions: to support the head and its range of motion, to allow blood to flow to the brain, and to protect the spinal cord.

What are the common symptoms of neck pain?

Neck pain is usually acute, which means it resolves within a few days or weeks. If it persists for longer than 3 months, it is considered chronic.

The common symptoms of neck pain include:

●     Muscle tightness, stiffness, and a decreased range of motion

●     Persistent aching

●     Pain that worsens when moving

●     Stabbing or sharp pain

●     Pain that radiates to the head, shoulders, and arms

●     Headaches

What are the common causes of neck pain?

Neck aches can be caused by something minor like sleeping in an awkward position or sitting at your desk for too long.

Some common causes of neck pain include:

●     Poor posture

●     Overuse and strain from sitting for long periods at the computer, or straining while holding your smartphone

●     Slouching forward, or straining while driving

●     Tension/stress

●     Osteoarthritis

●     Awkward sleeping position

●     Whiplash caused by vehicle accidents

●     Sports injuries

Less commonly, neck pain can be caused by serious illness or infection. If you have severe pain accompanied by fever, or numbness in your arms or legs, or you have injured your neck in a fall or accident, be sure to seek medical treatment from a doctor promptly.

How to prevent neck pain?

While it can’t always be avoided, there are some simple steps to reduce your risk of experiencing a strain, including:

●     Practice good posture when sitting and standing, especially for prolonged periods of time. If you need help to resolve postural issues, come and see us!

●     Reduce stress/tension by stretching, practicing yoga or meditating regularly.

●     Use a backpack instead of a shoulder bag when carrying a heavier load to distribute the weight evenly.

●     Check the ergonomic setup of your workstation - adjust your chair or screen to make sure the top of your monitor is at eye level. Keep your head straight, and your shoulders tracking directly above your hips.

●     Check your pillow - is it too soft or too firm? When was the last time you replaced it? You may need to try different pillows to find the right fit.

How to treat neck pain at home

You can manage some mild neck aches at home. Some of the treatments we like include:

●     Heat or ice therapy.

●     Modifying activities that aggravate or cause discomfort.

●     Gentle movement and stretching to prevent the area from tightening further.

How can osteopathic treatment help?

As osteos, we commonly treat neck and back aches in the clinic. Whether your symptoms are acute or chronic, osteopathic treatment could help get to the bottom of them. When a patient comes into the clinic with neck pain or discomfort, we will use a range of soft tissue techniques, including massage therapy, joint manipulation, and stretching which may help to increase blood flow to the area, reduce tightness, and restore your range of motion.

If you need help to manage your symptoms, come and see us. We will assess your symptoms and come up with a treatment plan to get you back to your best.

Injury blog: Shoulder impingement

Suffering from shoulder pain? Lucky for you that our December blog is all about shoulder pain… We’re good like that! As osteopaths, shoulder pain is up there as one of the most common complaints we treat, after lower back and neck pain. Office workers, gym goers and overhead sports people, such as basketballers and netballers are all regular victims of shoulder pain.

A common shoulder complaint that we see is shoulder impingement, otherwise known as subacromial impingement. Say ‘shoulder’ and most people think of a ball and socket joint. This joint does indeed make up a large part of the shoulder, but there is much more to it than that. Over the top of the ball and socket joint sits a bony ‘bridge’ which is made up of the collar bone (aka the clavicle), shoulder blade (specifically the ‘acromion’ part of the shoulder blade) and a joint which connects the two (aptly named the ‘acromio-clavicular’ joint). Beneath the bridge and above the ball and socket joint is a small gap called the sub-acromial space (sub = underneath).

It is within this space that the abovementioned impingement occurs and if present, may cause pain when moving the arm.

Why does impingement occur?

Well, there are quite a few soft tissues which run through this space that help keep the shoulder functioning. These parts include the tendons of the biceps and one of the rotator cuff muscles, a ligament and a fluid-filled sac called a ‘bursa’. Bursi allow smooth, frictionless movement around joints and can be found all over the body. Any of these body parts can be involved in shoulder impingement if they become inflamed. Repeated, overhead arm use in throwing sports, or chronic poor positioning of the shoulder and posture in desk workers can lead to these soft tissues becoming irritated and inflamed. For example, a cricketer who spends a large part of their career throwing a ball could lead to increased stress placed on the rotator cuff tendon that passes through the space, leading to inflammation, wear and tear, and poor movement. This then has a direct effect on other surrounding structures, so a person may end up with an inflamed bursa too.

 

Signs and symptoms

When someone has shoulder impingement, they may experience any or all of the following:

•           Pain when moving the arm (e.g. our cricketer above may feel pain when throwing)

•           Decreased range of motion in the shoulder

•           Weakness when using the arm on the affected side

•           Reduced ability to perform everyday tasks such as reaching up high in a cupboard, doing up a bra, putting on a coat or holding/lifting a child

Get to the osteo quick sharp!

If you want to get on top of your shoulder pain quickly, then we recommend a trip to see us here at Holistic Hands Osteopathy. After some thorough questioning and assessment, we will work out what lifestyle or movement factors are responsible for your pain. We’ll get to work with our hands straight away. Using a combination of soft tissue massage, joint mobilising, and many other techniques, we will aim to reduce your pain and get you moving better. Someone with a shoulder problem nearly always has an issue related to neck or back movement, so don’t be surprised if we go looking further afield on the body for answers to your problem.

If you are a thrower, we may ask you to demonstrate a throw so we can see how you are moving (don’t worry, we won’t ask you to do this if you are in acute pain). Likewise, if you are a desk worker, we may ask to look at your desk set up and sitting posture. Getting you to take a photo of yourself at your desk is often helpful for us to see if you need to make some changes that may be affecting your posture day-to-day. When it comes to any lifestyle advice, whether it’s the hobbies you have or the way you sleep, we’ve also got you covered!

We pride ourselves on awesome treatment, but shoulders are often tricky to treat, and some cases may take longer than others. To ensure you get back on the right path as quick as possible, always follow our advice between treatments, and please do your exercises! If you have weakness somewhere which is leading to your pain, a few treatments are not going to resolve this. Weakness and instability need strengthening, and strength takes time to build. Consistency is key with exercise. We will educate you on what you need to do, but you need to be the one to do it at the end of the day. It’s a team effort. We know it’s hard to keep motivated, but rest assured we will always be there on those days when you need a hand!

If you have shoulder pain, then don’t stand on ceremony, book an appointment today by contacting our clinic on 0439379847/www.holistichandsosteopathy.com.au. We’ll have you back throwing balls from the boundary quicker than you can say howzat! And if you have no idea what howzat means, then we suggest you ask the audience or phone a friend! ;-)

Safety at work

The great thing about Osteopathy is that it’s not just about ridding people of their pain. It is a way of life. Yes, people come to see us to get rid of pain, but once they are in our caring hands, our work doesn't stop there. We are huge advocates of ‘prevention is better than cure’. So, we will delve deep into your life - your diet, sleep patterns, hobbies, job and more. We look at you and your life as a complete package and will help you work out what areas need adjustments so you can live a long and healthy life (which is as pain-free as possible!).

Work is a big part of most people’s lives and is often a significant contributing factor to their pain. This month we’re giving advice on two key areas to ensure you are looking after yourself at work, so you can avoid injury and keep food on the table. All in the name of ‘National Safe Work Month’! Read on to ensure you are giving yourself the best possible chance of staying injury-free at work.

Lifting posture

We see lots of people coming in for treatment because they have hurt their back, neck or shoulders in a lifting-related incident. Our advice for you…

1.     Plan ahead to make sure you have a clear path from A to B for the object you are carrying. Make sure the object is stable and is not going to topple over whilst you are carrying it.

2.     Get close to the object and with your feet hip-width apart, and whilst keeping a straight back, bend at the hips and knees to get low to the ground (key words here – “STRAIGHT BACK”!).

3.     Ensure you have a firm grip of the object and whilst keeping your back straight (there it is again!), lift from your hips and knees until you reach an upright position.

4.     Always move using your feet rather than twisting or leaning through your back.

5.     Always keep the object close to your body. Never try to hold it out in front of you with your arms, as this places a great deal of stress on your shoulders, neck and back.

6.     Always get help from another person(s) if the object is too heavy for you alone. It is NEVER worth the risk of injury by tackling a task that may be slightly beyond your physical capabilities.

Desk set-up

Postural strain from a seated desk job is another common work-related injury we treat. To ensure you are sitting pretty, our advice to you is…

1.     Ensure the top of the screen is level with or just below the level of your eyes, and centred in front of you.

2.     Sit with relaxed shoulders, elbows bent at 90 degrees and avoid cocking the wrists back when typing (adjust your desk height to suit this if possible).

3.     Adjust the tilt of your chair to allow the hips to sit at an open angle of 100-110 degrees.

4.     Adjust the backrest of the chair to ensure you are supported in an upright position whilst seated.

5.     Avoid slouching back on to your tailbone. Instead, gently roll your pelvis forward to sit on your sitting bones and bring the curve of your low back into its natural position.

6.     Take regular breaks from sitting. Get up out of your chair every 30-45 minutes to allow your body to move and stretch.

So there you have it. Our skills are much more than just our hands. We’re full of good advice! No matter what job you do, we’ll help you break it down to make sure you are getting the most out of it and not putting yourself at risk of a workplace injury. Here’s to a happy workday, every day!

Introducing chronic pain and how to treat it

Hello everyone, and welcome to our July blog! This month we are going to be talking about pain. We can’t believe it’s already halfway through the year. Time certainly does fly! But for the 3.24 million Australians living with chronic pain, it’s just more time spent battling the daily hurdles - getting out of bed, working, socialising, being a parent, everything really! Being in pain for a long time can be debilitating and have a huge impact on a person’s life.

Taking into account running healthcare costs, time and money lost at work, as well as decreased quality of life, the total cost of chronic pain in Australia in 2018 totaled $139.3 billion! It’s a growing problem with a prediction that over 5 million Australians will be affected by chronic pain by the year 2050. As Osteopaths, we work with and treat people who experience chronic pain day in and day out. It’s a complex topic, so we have devised a little introduction to break it down so you can understand more on chronic pain - all in the name of National Pain Week which is due to take place at the end of this month.

What exactly is pain?

Pain is an unpleasant experience. Ask 100 random people in the street if they like to experience pain, and there is a good chance 100% of those people will say “no”. However as unpleasant as it is, pain is an essential part of life. It is our protection mechanism. When we injure ourselves, we feel pain. Sometimes before we even get to the injury stage, we can feel pain… Pain will also stick around for a bit following an injury to remind us that healing needs to take place and that we need to protect the injured area from further damage. It’s a sophisticated alarm system and you have your brain to thank for all of this. Pretty cool huh?

Interestingly, there are people on this earth who cannot and have never felt any pain at all. These people may have a very rare condition called Congenital Insensitivity to Pain (CIP). They are basically born with the inability to feel pain. You might think this could be pretty beneficial - going your whole life without pain. How awesome would that be?! In reality, this is a very serious condition, and many who are born with it have a drastically shortened life. Mainly because injuries and illnesses can go unnoticed, potentially putting their life in danger. For example, cuts and burns will go missed, because they lack the important alarm system we were talking about above. Pain is a lifesaver.

Acute vs chronic pain

Pain can be very simply divided into two types, acute and chronic. Acute pain is the pain felt when we fall or cut ourselves, strain a muscle or sprain a ligament. When injury occurs, special sensors in the vicinity of the injury detect that something is wrong, send a message along nerves to the spinal cord and up into the brain. Your brain will process this information (very quickly) and will send a message back as a pain signal. You say “ouch”. Over the coming days and weeks, the injury heals and the pain disappears. During this process, your brain will have formed a memory of the event, and this helps you to steer clear of similar dangerous situations in the future. Protection at its best! For purposes of time, acute pain is pain that is felt for any time up to six weeks. Sub-acute pain (a sub-set of acute pain) is pain felt anywhere between six weeks and three months.

Chronic pain

Chronic pain, also known as persistent pain, is essentially pain that has lasted longer than three months and is a very different kettle of fish to acute pain. In many instances, it is pain that is felt way beyond tissue healing times and is extremely complex in nature due to the involvement of different body systems. And, most importantly, the persons belief about what pain is. The initial cause may be from a fall or car accident, just like with any acute injury. It may also be caused by diseases such as arthritis, cancer or migraines (as well as many others).

Why chronic pain develops is a complicated process. In a nutshell, generally tissues have healed, yet the brain is still perceiving a threat. This is due to changes in the nerves carrying signals to the spinal cord (the peripheral nerves) and changes in the spinal cord itself. Essentially, these nerve tissues become highly sensitised and end up sending faulty or misleading information to the brain. The brain perceives this information as still threatening, and the result is ongoing pain. It is much more complicated than that, but this gives you the gist of what is going on.

It is important to understand that when someone is in pain for long periods of time, they can start to become affected in other ways. Depression and anxiety regarding pain is commonplace. A person’s beliefs about pain will also begin to affect their behaviour. For example, they will start to avoid certain movements due to fear of injuring themselves further (which can cause other musculoskeletal issues). In psychological terms, this is known as exhibiting fear avoidance behaviours.

Treating chronic pain

The longer the cycle of chronic pain persists, the harder it is to treat. Unfortunately, treatment is not as simple as applying first aid principles like rest, ice and compression, followed by massage, mobilisation and rehabilitative exercise programs. It is still important to treat the person’s movement dysfunctions of course, but treating the depression and anxiety whilst educating the person on what is actually happening is just as important, if not more so. Until all facets of a person’s pain experience are dealt with in some way, it is unlikely the cycle will be broken. Therefore, treating chronic pain rarely comes down to just one profession. It requires what we call a multi-disciplinary approach to treatment. So yes, an Osteopath may well be part of the team, but it is likely a person will also require the services of a Psychologist and their GP too. It may be that pain medication will need to be prescribed (although the debate is still out on how effective strong pain medications are in the instances of chronic pain).

Your Osteopath will help to treat you by ensuring your body is moving in the best way possible, and that your tissues are at their optimum health. They may also advise you on how to improve your sleep patterns and diet, to ensure your body is getting the rest and nourishment it requires. They will advise you on the forms of exercise which may be beneficial and may even be able to give advice on relaxation and breathing techniques. Most importantly, they will spend time with you, educating you on what exactly is going on with your body so that you can begin to understand it yourself— and begin breaking the cycle of chronic pain. It will be a team effort, and they will be with you every step of the way!

We hope you found this blog interesting and educational. If you would like to know more about National Pain Week and further information on chronic pain, please visit http://www.nationalpainweek.org.au.

The most common headache

Did you know it is estimated that 50% of the global adult population have experienced a headache within the last year alone - that’s over 3.5 billion people! Unfortunately, there are too many types of headache to be able to cover them all in one blog, unless you fancy reading through about 50 pages of text… Yeah we thought not! We figured a good place to start would be the headache that is most commonly experienced throughout the general population. We introduce you to the ‘Tension-Type Headache’ (or TTH).

WHO DOES IT AFFECT?

It is estimated that around 7 million Australians experience TTH, affecting approximately 42% of women and 36% of men. A person will commonly begin to experience them during teenage years and may experience a peak in headaches around their 40’s, as headaches begin to tail-off after this period in life. People who experience TTH on less than 15 days per month are classified as having ‘Episodic TTH’. Those experiencing them for more than 15 days per month are classified as having ‘Chronic TTH’.

KNOWING YOUR HEADACHE

Different types of headache come with different signs and symptoms. For TTH, there are some common things to look out for. These include:

 

•   A tight band or ‘vice-like’ sensation of mild to moderate pain around the head

•   Pain across both sides of the head

•   Constant pain that may last anywhere from 30 minutes to several days

•   Scalp, neck and shoulder tenderness accompanying your headache

•   Difficulty concentrating or sleeping

•   Restricted neck movements

•   Depression and/or anxiety

Symptoms of TTH and migraine (another type of headache) may overlap slightly, but TTH are not usually described as throbbing, one-sided, or accompanied by visual disturbances, light sensitivity, nausea, vomiting, or worsening with activity; whereas migraines regularly are.

WHAT ARE THE CAUSES?

Despite the name, TTH are not always caused by tension or stress in a person’s life. TTH may be triggered by many things, including:

•   Excessive frowning

•   Teeth grinding or jaw-clenching (called ‘bruxism’)

•   Postural strain from work or driving

•   Exposure to bright lights or loud noise

•   Prolonged reading

•   Stress, anxiety and depression

•   Excessive tiredness or fatigue

•   Medication overuse

This last one is of particular importance, as the overuse of painkillers to treat TTH can ignite the onset of another type of headache known as ‘Chronic Daily Headaches’. These headaches are usually unaffected by pain medication and the person may also begin to experience migraines. Symptoms tend to be more severe than your average TTH.

CAN THEY BE TREATED?

Fortunately, there is a lot of help out there for such headaches. Usually the best course of action is to remove the trigger for your headache. This can be sometimes hard to work out, and we can help you identify what might be the root cause of your headaches. Your therapist can help to resolve those tight and sore muscles around the head, neck and shoulders by performing soft tissue massage, joint mobilisation and possibly manipulation techniques. They will also look at your posture when standing, sitting and lying down to try and highlight areas for improvement.

Other forms of treatment may include:

•   A visit to the dentist if you grind or clench excessively

•   Relaxation, breathing and stress-relieving techniques

•   Improving sleep patterns and cycles

•   Psychological therapy which may or may not include anti-depressant/anxiety medication

•   A visit to your GP to discuss medication use, if the cause of your headache has been highlighted as potentially relating to the amount of medication you are taking – remember those chronic daily headaches we mentioned earlier?

So, please do not suffer headaches in silence. Speak out (it’s good to talk after all) and book an appointment with your friendly Osteo to start your journey to beating headaches. You’ll feel the tension just melting away!

Five immune-boosting tips

Winter is coming…

It’s that time of the year where you start to notice people sniffling, sneezing, coughing and blowing their noses. The colder weather always seems to bring with it an influx of cold and flu outbreaks doesn’t it?! Well the main reason for this is because your immune system isn’t quite firing on all cylinders, which means (particularly for the elderly and the very young) it cannot keep the nasties at bay like it could if it was fighting fit! We’ve outlined five things you can start to incorporate in your daily life to help get your immune system strong, so you can avoid time lost running around with the grandkids, playing for your team, or going to work… Yes you DO love to work!

1. EAT PLENTY OF NUTRIENT RICH FOODS:

It seems an obvious statement, but it really is that simple. Fill out your diet with foods rich in antioxidants (specifically those rich in vitamins A, C and E, and the minerals zinc and selenium). They help your body fight off those cell damaging ‘free radicals’ that naturally occur in the body as a result of the body using oxygen to function. Examples of antioxidant rich foods include fruit and vegetables (such as carrots, citrus fruits, capsicum, broccoli), almonds and brazil nuts, sunflower seeds, meat, shellfish and legumes.

2. GO GREEN:

No, we aren’t talking politics, we are referring to your choice of tea (a much less stressful choice don’t you think?!). Green tea is packed full of antioxidants called ‘catechins’ which have been shown to improve immune function. Green tea is steamed rather than fermented (like black tea) and so retains a higher antioxidant content than its black sibling. Green all the way!

3. EXERCISE REGULARLY:

It has been shown that regular, moderate-intensity exercise can help to strengthen your immune system by improving circulation of immune cells, allowing them to work more efficiently. But, too much high intensity exercise can have the opposite effect. So we suggest regularly going for a jog, swim, or gym session (whatever you love doing), but everything in moderation!

4. SLEEP, SLEEP, SLEEP:

It has happened to all of us. Early mornings, late nights, chaotic lifestyles, not enough hours in the day! The daily grind continues and then BOOM - you’re hit with a terrible cold. Your body needs sleep to recover, repair and strengthen. If you aren’t getting enough sleep on a regular basis, your immune system may weaken, leaving you unable to fight off those horrible germs. Aim for at least 7-9 hours of good sleep, every night.

5. ALWAYS FIND TIME TO LAUGH:

When you laugh, your ‘happy’ hormones are released and you ultimately feel good, providing a great way to escape daily stress. Prolonged stress can lead to your immune system becoming depressed and weakened, leaving you open to an array of health issues. We recommend at least 1000 laughs a day… Yeah OK we’re joking, but how about regularly taking in a comedy show? Or find other ways to de-stress, such as meditation, yoga and practicing mindfulness.

We hope we’ve helped you to see how important it is to have a high-flying immune system. Keep it strong and there’ll be nothing stopping you from leading an active, fulfilling life. Whatever your goal is, being able to look after the grandkids every week, or playing 80 minutes on the footy pitch, your Osteo will be able to advise you on ways to stay healthy, whatever the issue!

Fatigue - When to Worry?

Experiencing tiredness is not uncommon for a lot of us. Many of us have busy lives, juggling family, work and staying active. It’s hard and it’s tiring. Our bodies are pretty resilient, but there will always be a point where the body needs a break, giving you a sign to slow down and step back. This often results in the BEST night's sleep of your life and you wake up feeling refreshed and ready for it to all begin again.

But are you experiencing an extreme tiredness that no amount of sleep seems to remedy? If this is the case, then you are possibly suffering from fatigue relating to a medical condition. There is every chance you are experiencing some other symptoms too. Luckily, we are about to educate you on some of the common causes of fatigue, so you know what to look out for, and can nip it in the bud quick time…

1.     IRON DEFICIENCY ANAEMIA: A common condition where you tire very quickly, feel heavy in the muscles, have a sore tongue and may develop brittle nails. Women with heavy periods are especially prone to this condition.

2.     HYPOTHYROIDISM: Also known as an ‘Underactive Thyroid’. You may experience weight gain, constipation, dry skin and muscle weakness. This one is also more common in women.

3.     DEPRESSION: You don’t just feel low with this condition. Depression may keep you awake at night, or wake you early in the morning, disturbing your sleep cycle and leaving you feeling exhausted!

4.     ANXIETY: In extreme cases where anxiety disrupts daily life, fatigue is often experienced alongside those uncontrollable feelings of irritability and worry.

5.     CHRONIC FATIGUE SYNDROME: This is fatigue felt over extended periods of time (4-6 months +). You may also experience a general feeling of being unwell following exertion, headaches, muscle pain, sleep disturbance and loss of memory or concentration.

6.     GLANDULAR FEVER: A viral infection that can leave you feeling fatigued for months even after the infection has cleared. You may also experience a sore throat, swollen lymph nodes in the neck, swollen tonsils, headache, fever and rash. Antibiotics are usually unsuccessful in treating this infection.

7.     DIABETES MELLITUS: Fatigue is a common symptom of all types of diabetes. Other symptoms to look out for include increased thirst, hunger and urination. Weight loss is another common symptom.

8.     COELIAC DISEASE: An autoimmune disease where the body reacts to gluten in the diet, leading to fatigue, diarrhoea or constipation, as well as bloating, wind, nausea and vomiting, weight loss or gain, and anaemia.

9.     SLEEP APNOEA: Imagine being constantly disrupted while you’re trying to sleep because your throat narrows or closes, which interrupts your breathing… You can see how you’d be exhausted constantly. You may be told you snore loudly, experience morning headaches and frequently wake up with a dry mouth or sore throat.

10.  RESTLESS LEGS SYNDROME: This is the constant urge to move your legs at night, leading to poor quality sleep. Other symptoms include involuntary night time jerking, unpleasant crawling sensations and deep aching throughout the legs.

Now you know what to look out for, don’t put up with fatigue. Take notice of what your body is telling you and ultimately make sure you get your symptoms investigated through your GP. Luckily, your beloved osteo also trained to pick up on such things. We’ll make sure you get the correct referral you need if we suspect the reason for your sore muscles and joints is not just because you played a bit too hard on the weekend! Don’t worry, we have your back (no pun intended… Sort of)!

Carpal Tunnel: Symptoms and treatment

It’s been a long day at the office, the kids are fed, bathed, and down for the night, and it’s time for my head to hit the pillow. Exhausted doesn’t cut it, but I still cannot sleep… What IS this tingling in my fingers and wrist pain I keep getting?! I felt it a bit at work earlier too, but why now? I’m nowhere near a desk or computer!

Sound familiar? Wrist pain is quite common, and one of the most common causes for pain over the palm side of the wrist and hand is Carpal Tunnel Syndrome (CTS). CTS presents when one of the larger nerves that travels from your shoulder down to the tip of your fingers (it’s called the Median nerve) gets compressed as it passes through the wrist. The ‘tunnel’ is a small space in the wrist, made up on one side by the wrist bones (the ‘carpals’), and a soft tissue covering on the other side. Alongside the nerve travels a group of tendons from the forearm, and once all of that has passed through the tunnel, there isn’t a lot of room for anything else. Throw in a heap of repetitive wrist movements over a prolonged period (for example typing at a desk day in, day out), and the structures running through the tunnel can become irritated and inflamed making an already small space even smaller. Once the nerve becomes compressed, symptoms start to creep in.

Signs and symptoms

CTS can be characterised by the following signs and symptoms:

•   Burning wrist pain (on the palm side of the wrist)

•   Numbness, pins & needles or tingling of the thumb, index, middle and inside part of the ring finger

•   Night time symptoms

•   Pain that radiates to the forearm, elbow or even the shoulder

•   Reproduction of symptoms when compressing or tapping over the palm side of the wrist

As well as repetitive motions of the wrist (seen commonly in desk-based workers, sports people, and even our very own manual therapists), CTS can be caused by some underlying conditions, such as Diabetes Mellitus, Thyroid disease, Rheumatoid Arthritis, high blood pressure, and from fluid retention associated with pregnancy or menopause. Trauma or fractures in the wrist may also lead to this condition. Unfortunately, if you are female, you are also three times more likely to experience this problem.

Treatment

If caught early, this problem can be managed conservatively with a combination of the following treatments:

•   Soft tissue release, joint mobilisation/manipulation (contact your local Osteo

•   Anti-inflammatory medication

•   Splinting of the wrist (particularly at night time)

More severe and persistent cases may require more invasive treatments including having a steroid injection, or possibly surgery to decompress the nerve.

If you have wrist pain, and you think it could be CTS, then our best advice is to visit your local Osteo where you can be assessed thoroughly, diagnosed accurately, and given the best advice and tools to manage your problem. We’ll get you waving goodbye (pain-free) to pain in no time!

Find the Balance: Upper Crossed Syndrome

FINDING THE BALANCE: UPPER CROSSED SYNDROME

This month we’re focusing some attention on postural balance throughout the body. It’s the 21st Century, and our lives are filled with lots of weird and wonderful technology, such as TVs, laptops, computers and mobile phones, just to name a few. While we are thankful for being lucky enough to surround ourselves with such luxuries, they often come at a cost. All this technology and entertainment means we tend to sit a lot more… Sit to watch, sit to play, sit to work! And over prolonged periods, this can wreak havoc on our bodies, altering our posture, and placing undue strain on our muscles and joints. One common condition that might come out of this said lifestyle is Upper Crossed Syndrome (UCS). Read on… (Please sit with a good posture to read!)

 

What is Upper Crossed Syndrome?

 In simple terms, UCS is a condition where some of the muscles on the front and back of the upper body become tight, and others become weak, leading to a forward head, rounded shoulders, and increased spinal curves in the mid-back and neck. When you line up the tight muscles from front to back, and the weak muscles from front to back, it forms a cross or ‘X’ shape when looked at from the side.

Who does it affect?

 The most common cause for this condition is people having forward head posture over a long period of time, usually when sitting or standing. Think of your classic desk-based worker, people who watch TV or play computer games for hours on end – even drivers and students!

What does it look like and what are the signs and symptoms?

 Someone with UCS will adopt a posture where they have a forward head, shoulders that rotate inwards and sit forwards, increased inward curve of the neck, and an increased outward curve of the mid-back. They may also experience the following:

•   Neck, shoulder and upper back pain

•   Headaches

•   Tightness in the chest and shoulders

•   Reduced neck and shoulder joint range of motion

•   Pain, numbness and tingling of the upper limbs, possibly down to the hands

•   Jaw and low back pain

•   Difficulty watching TV, reading a book, or driving for long periods

What can be done about it?

 Treatment for UCS usually includes a combination of manual therapy (i.e. visit your trusty local Osteo and exercise… Again, usually prescribed by your awesome Osteo.

 In a nutshell, the manual treatment aims to release the tight muscles around the neck, shoulders and chest, while the exercises aim to strengthen the weakened muscles, and stretch the tight muscles. Your Osteo may need to mobilise (and in some cases manipulate) your shoulder, rib and spinal joints to aid the process. Remember, habits that take a lifetime to build will always take time to undo, so work hard at your exercises, keep every appointment with your practitioner, and between you both, you will get the results that you want in the end.

 Remember to take regular breaks from sitting, think about your posture and desk set-up, and do your exercises! Take a stand (excuse the pun) and say no to UCS!