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Are you experiencing jaw pain, neck pain or headaches? What you need to know about temporomandibular joint dysfunction.

4/5/2020

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​What is temporomandibular joint dysfunction?​
The jaw is also known as the temporomandibular joint (TMJ). The joint is formed by the mandible (the main bone that we consider to be the jaw) and the temporal bones on either side (these form part of your skull). TMJ dysfunction is a term used to describe pain felt in and around the jaw.
​The masseter (one of the main muscles that controls the movement of the TMJ) is the strongest muscle in the body, relative to its size. There’s no wonder why tension held here can have a huge impact on other areas of the body too. Although some people will feel pain directly in or around the jaw, you may not necessarily be aware of the tension that you are holding there. However, tension or dysfunction of the TMJ can contribute towards neck pain and headaches. 
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What can cause TMJ dysfunction?
During times of stress and anxiety, it’s common to clench or grind our teeth. This can often happen subconsciously, particularly at night when we’re sleeping, which is known as nocturnal bruxism. This could mean that you wake with headaches, neck pain or pain directly in the jaw. Sometimes, we can be more aware of this going on during the day. We may notice that our breathing has become shallow, we are holding tension in our shoulders and we are clenching our teeth, which will cause tension through our jaw.
Tension or dysfunction of the TMJ can also occur following direct trauma or dental work. Having to hold our jaw open for a period of time can create strain of a key ligament that helps to support the joint. TMJ dysfunction can also be caused by having an under or overbite ,and also if there is derangement of the articular disc which cushions between the two bony surfaces that form the joint.

How will I know if I have dysfunction of my jaw?
Structures in the body are intrinsically connected. The muscles and ligaments that attach to the jaw, also attach to bones in your face, head and neck. Therefore, pain or dysfunction originating in the TMJ could be felt in the jaw itself but could also be felt in the face, neck or base of the head. As well as pain, you may notice clicking or clunking in the jaw as you open and close it. If one side of your jaw is tight, compensatory patterns can occur and the two sides of the jaw can become slightly out of sync which contributes towards the clicking and clunking that you hear and feel. You may also feel a restriction of movement and not be able to open your jaw fully.

How can Osteopathy help?
​We can examine the movement that is occurring at the TMJ by asking you to do some simple opening and closing movements whilst we palpate the joint which is located just in front of your ear lobe. We can also palpate for tension in the muscles and ligaments that control the movement of your jaw. If there is dysfunction of the joint or tightness in the soft tissue structures, we can gently but directly treat these.
We can also work on other structures in the neck and head where the muscles of the jaw attach. The techniques that we use are often external, however we’re able to do intraoral techniques with your consent. Our patients often really enjoy treatment of the TMJ as it is common to feel the benefits immediately afterwards. They often feel that they can open their jaw further and feel less tense through the jaw, face and neck. 
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What can I do at home to help?

Relaxation methods
Given that pain in the jaw is often caused by clenching or grinding the teeth due to stress or anxiety, managing this stress and anxiety can help to prevent us from holding tension in the body subconsciously. Diaphragmatic breathing is key, as effective breathing will physiologically help to calm the nervous system. Check out City Osteopath’s blog post by Becky on how to breathe effectively. Otherwise, relaxation can look different for everyone, whether it be meditation, yoga, listening to music, reading a book or heading out for a walk, the most important thing is for you to take the time to unwind.

Set a reminder to be conscious of tension that you may be holding
Write a note to yourself and have it near your screen or set a reminder on your phone to remind you to think about your posture, and tension that you could be holding. We often end up leaning over our computers, shallow breathing and holding tension in our shoulders, neck and jaw. It is important to make ourselves aware of this, so every 30 minutes, take a moment to sit back, relax your shoulders, take some deep breaths into your lower rib cage and allow your jaw to soften.

Apply heat
The application of heat will encourage blood flow to the area to promote healing, reduce muscle tension and therefore help to reduce pain. Be careful that the heat pack isn’t too hot and keep it on for just 10 minutes at a time. You can repeat this every 2-3 hours throughout the day.

Self-massage
To locate the masseter muscle, contact the space just below your cheekbones and about two fingers width in from your ear lobes. A good way to test if you are in the right spot is to gently clench your jaw and you will feel your masseter contract into your hands. (Try not to clench to test this too often; once you’re in the right spot you don’t need to keep clenching to check). You can use two or three fingers to apply gentle pressure to the muscle and use circular motions for one to two minutes on each side to increase blood flow and reduce muscle tension.
 
There are many other exercises that we can explain to you in further detail. It is best for a practitioner to examine and advise you directly to provide personal advice specifically for you.

We are now offering online consultations so please feel free to contact us for further advice.  
 
 
http://www.advances.umed.wroc.pl/pdf/2012/21/5/681.pdf?_ga=2.173678890.882744632.1585797841-837875174.1585797841
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​Rhianna Smith 
DO M.Ost. Reg. Osteopath, MONZ 
www.cityosteopaths.co.nz
​Phone 04 4991439

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Want to know what can cause headaches? Gentle effective treatment and information on headaches is available at City Osteopaths to help you recover fast.

5/12/2019

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Headaches and migraines are two of the most common ailments in the world, with up to 80% of the population having at least one headache per year. They can widely vary in their type and intensity, meaning that some may rarely suffer at all, however there are individuals who suffer so much that it begins to take a toll on their everyday life, even causing them to take time off work or cancel their social plans.
There are various types of headaches that all have different causes. These include migraines, tension, cluster, cervicogenic, sinus headaches and many more. As osteopaths, the two most common types that we treat are tension and cervicogenic, however osteopathic treatment can help to relieve many variations of headache.
At City Osteopaths, we are specially trained to assess and determine the cause of your headaches. We conduct a thorough case history, in order to ascertain how often they occur, when they occur, where they occur and whether there are any specific triggers to your headaches. We can rule out certain headaches that may need further medical investigation from your GP and we will conduct a postural assessment to decipher the cause of your headaches. ​
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What causes tension or cervicogenic headaches?
  • Tension or tight muscles in the neck, back, jaw and eyes are common causes of tension headaches.
  • Nerves that are irritated or inflamed in the neck can lead to pain symptoms in the form of a headache.
  • Dysfunction or stiffness in the upper three cervical (neck) vertebrae are another common cause.​
Osteopaths use specific and gentle techniques to loosen the muscles and joints in the neck and back which can help to relieve the symptoms of headaches. We can also provide you with exercises that you can do at home to help to stretch specific muscles and improve posture. A combination of manual therapy and home exercises has been found to be highly effective in treating cervicogenic and tension headaches. Every individual will manage their symptoms in different ways, often through a system of trial and error. 
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Here are some common ways to help you with the management of headaches and migraines.
  • Staying hydrated – dehydration is a common cause of headaches. Aim to drink at least 8 glasses of water daily. Avoiding caffeine has also been known to prevent headaches.
  • Staying relaxed – life can get busy, or even chaotic at times. It’s important to take time out to clear your mind. Meditation, mindful breathing, yoga and even so much as a brisk walk, can all help to counteract the symptoms of headaches and help you unwind.
  • Sleep plenty – The National Sleep Foundation recommends that we get between 7 and 9 hours of sleep per night. To improve sleeping patterns, it’s important to unwind at night time.
  • Work station set up – many of us spend a lot of time working at our desks, therefore it’s important that our posture is correct when we do so. Getting an ergonomic assessment of your work station can help to check that your chair, desk and computer are at the correct height and position for you. This will prevent you working in a difficult posture that tightens muscles and potentially causes headaches. ​
  • Avoiding bright lights – many people find that bright or flickering lights can be a trigger for their headaches. Reducing screen time when possible (particularly before bed) can help.
  • Exercise and get fresh air – a combination of exercise and fresh air can work wonders for our health.
  • If you suffer from headaches you are more than welcome to get in touch and see how osteopathy can benefit you. ​
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​
Rhianna Smith 
DO M.Ost. Reg. Osteopath, MONZ 
www.cityosteopaths.co.nz
​Phone 04 4991439


​

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Calling all golfers, tennis players and runners! Our new Osteopath has now arrived from London to help you be better at your sport by improving your functional lower limb rehabilitation.

10/30/2018

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Lewis Jenner M.Ost., FAFS, Reg Osteopath MONZ 
​
​Lewis graduated from the British School of Osteopathy, the biggest and oldest osteopathic school in Europe. Before training to be an osteopath, he had a successful career in engineering. 
 
Lewis is the only osteopath in New Zealand to have completed the prestigious GIFT program, at the Gray Institute (USA), working with some of the world's leading experts in rehabilitation. He is also a certified Nike Golf Performance Specialstandworks with golfers to prevent and rehabilitate injuries and also improve their power, strength, flexibility and balance. 
 
By combining osteopathy with principles from the GIFT program, Lewis can perform functional movement based assessments and treatments, which can be tailored to the patients relevant sport or activity.  Lewis has a particular interest in treating injuries relating to running, golf and racquet sports, although his approach is effective for anybody that moves.
 
Lewis’ philosophy is about helping patients get better, quicker, so that they can overcome pain, feel like themselves again and get back to doing what they love to do. He also educates patients in how to self-manage their complaints using personalised exercise prescription and ergonomic advice
 
Lewis moved to Wellington from the UK, with his Kiwi wife and their two young boys 

See Lewis for:
  • Sporting injuries and exercise advice
  • Foot, ankle, knee and hip injuries
  • Shoulder injuries
  • Restrictions and mobility problems

Call 04 4991439 to speak to one of our experienced reception staff or book through our website link on our home page www.cityosteopaths.co.nz

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City Osteopaths Real Deal Hurt Cream

11/26/2017

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The Real Deal Hurt Cream is a wonderful adjunct to the work we do as hands on primary healthcare practitioners at City Osteopaths healthcare.

Perfect to Support Healing. Pleasant & Safe to Use for All the Family

For any kind of injury, pain or swelling, to aid recovery from neck and back stiffness; sports injuries, post-surgery during pregnancy for leg, foot and back discomfort; for children's bumps and bruises and other conditions like arthritis, eczema, psoriasis and sunburn.

An added bonus we discovered is that gently massaged on the back on the muscles lying beside the spine between the shoulder blades it will help ease or completely stop a night time cough. Very useful for children or adults so everyone can get a good night sleep.

Real Deal Hurt Crème has a pleasant scent, and when applied, you will experience a general warming of the tissues without the strong burning sensation common to some other products. Therefore, the Crème should be compatible with all skin types and sensitivities. It absorbs totally leaving the skin oil free.

In our practice we sell it slightly below recommended retail (21.90) at $19.90 so its a little more accessible for people and it is an extremely popular product.

Containing:
Arnica
Perfect for traumatic injuries and the associated physical shock, particularly bruising, fractures, dislocations and inflammatory pain
Calendula
Relieves pain, staunches bleeding, prevents infections and stimulates general skin healing
Hypericum
Calms and soothes nerve damage, helpful for crush injuries and excessive pain
Rue
Aids recovery from bone, cartilage and tendon injuries
Boneset
Promptly relieves limb, muscle and bone pain
Plantain
To counter inflammation of the skin and body tissue
Yarrow
Helps counter injuries from falls, sprains and strains, heals capillary and arterial 
Echinacea
Natural remedy to help the body combat viruses and microbial invasions, prevents infection of wounds
Clove Bud Oil
Reduces pain, relieves muscle tension, improves circulation and has antiseptic properties
Peppermint Oil
Stimulates circulation and acts as a muscle relaxant, promoting cooling of inflamed tissue
Base
Non-allergenic plant-based cream, with sweet almond oil, cocoa butter and natural preservatives
Horsetail
​
Contains silica and aids in repair of bone and skin damage and fracture repair

Come into our practice at Level 4, 166 Featherston St, Wellington 6011 alternatively please call our reception staff and they can send you a bottle with credit payment over the phone.


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City Osteopaths Recommended Five Minute Mindful Breathing exercise. To ease stress and help with discomfort in your life.

9/17/2017

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To manage well in todays busy world, we most likely all need to do something to help us feel centred, happy and calm.

Here is City Osteopaths recommended five minute mindful breathing exercise:

1.) Find a comfortable and stable posture either sitting or lying on your back. Allow your back to be straight but not rigid. Let your arms and hands rest in a relaxed position. If you like you can put one hand on your chest and one hand on your belly.

Pause here and after each subsequent step.


2.) Close your eyes, if it feels comfortable. If not, soften your gaze.

3.) Bring your attention to the present moment by noticing how you’re feeling physically. Scan your body from head to toe and consciously let any tension slip away. Take a moment to notice your environment – any sounds you might hear in the background, what the temperature feels like in the room, the air on your skin.

4.) After that, bring your attention to your breathing from three vantage points:
–First, notice the sensation of your breath going in/out of your nostrils or mouth.
–Second, as you breath, pay attention to the rise/fall of your chest.
–Third, notice the rise/fall of your belly as you breath.


5.) Pick the vantage point that seems to be the easiest for you to focus on. Follow the breath for its full duration, from the start to finish. Notice that the breath happens on its own, without any conscious effort. Some breaths may be slow, some fast, some shallow or deep. You don’t need to control the breath, you just need to notice it.

6.) If you find it helpful, you can say “1″ to yourself on each in- breath and “2″ on each out-breath.

7.) Each time your mind wanders away from the breath (and this will happen many times!), notice where it goes and then gently bring your attention back to the feeling of the breath going in and out.

When the mind wanders, you can make a mental note of it. For example, if you drift away from your breath to thinking about the future, you can say to yourself “calm, calm". If your mind is pulled to a sensation of discomfort in your body, you can say to yourself “ease, ease". Or, if you notice you’re focused on something worrisome from the past, you can say "let it go". and then gently bring your attention back to the present moment – noticing the breath.

8.) Your mind may wander hundreds of times or more during these 5 minutes – that’s ok and quite natural! Your “job” is to catch yourself when you’ve wandered and to gently bring your focus back to the breath every time, without judging yourself for how “well” or “poorly” you’re doing the exercise.

9.) Try to practice this exercise for 5 minutes (or longer if you’d like) every day, for at least one week. Notice how it feels to spend some time each day just being with your breath.

Practicing mindful breathing is like strengthening your muscle of living in the present; as you practice more, you’ll find it easier to remain in the here and now, rather than being caught up in the past or in some fantasy about the future.

Living in the “now” tends to feel more peaceful and clear, even when external circumstances are difficult.  Mindfulness practice is not a prescription for tuning out the world; rather, it’s about tuning in with open and compassionate awareness.  Relating to life from this vantage point not only feels better, but often results in more skillful living.

I am preparing an audio version of this mindful breathing meditation which will hopefully be ready shortly.

Best wishes for your practice.

Melanie Young
Reg. Osteopath
Director City Osteopaths
www.cityosteopaths.co.nz
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