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Headache and Migraine Treatment in Wellington plus Recovery Tips

2/27/2022

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A headache can take over your life. It can be very difficult to think and hard to function. 
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At City Osteopaths Healthcare, we have been treating people with headaches and migraine for over 25 years and have helped thousands of Wellingtonians out of pain and on the path back to better health.

​We have had patients with a constant severe headache for two years, have it resolved fully to a pain free status, with one gentle treatment.


There are many ways skilled hands-on treatment can help with many types of headaches and migraines. First we take a medical history, and then perform the appropriate neurological, physical and osteopathic examination. Each assessment and treatment is carefully optimised for your needs. 

We are able to use a wide range of approaches including manipulation of the appropriate joints with Muscle Energy Technique, Functional, Fascial, Counterstrain, Cranial and Biodynamic Osteopathy. You can have a ‘click’ or choose to have more gentle treatment approaches. It is your choice. 

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By freeing up tight muscles, easing stiff joints and assisting optimal nerve and blood supply to the head and brain, it helps your body recover. We also provide posture, exercises and home care advice as appropriate. 

If you would like to talk with one of our practitioners, please call 044991439 and one of us will call you back as soon as we are able. For quickest results, book in via our front desk team on 044991439 or go through our website booking online. 
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In the meantime, you could try the following:


  1) Drink a big glass of water - you may not be aware you are dehydrated and dehydration has been shown to contribute to headaches.
  2) Have a rest, close your eyes and do some slow deep breathing. See if you can make your out breath longer than your in breath. Relaxation helps contribute to change in your nervous system to normalise the blood supply.  Lie down if possible and have a nap. 
  3) Make sure you have eaten something recently. Low blood sugar can contribute to the onset of some headaches including migraines. Too much sugar can contribute to headaches when your blood sugar drops again. It is better to eat nutritious food to help keep your blood sugar balanced. 
  4) Try a heat pack or a cold pack on your neck. This can help with reducing muscle spasm.
 5) Do a gentle yoga class  or go for a walk. Gentle exercise and a bit of fresh air can be very soothing and help your recovery.

​We look forward to helping you!

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​Dr Melanie Young
B.A., BSc.(Clin Sc.) B.Osteo Sc. MONZ
Reg Osteopath
​Director City Osteopaths
Wellington
​New Zealand

​Phone 04 4991439

http://www.cityosteopaths.co.nz

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Whiplash injury and Osteopathic Manual Treatment.

12/15/2021

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 Have you ever had a whiplash injury? 
 Have you ever wondered what its impact on the cervical spine is? 
 Have you ever heard of whiplash-associated disorders? 
 Are you interested in knowing the osteopathic point of view?
Would you like to recover from your whiplash injury?

If you answered ‘yes’ to at least one of these questions, it means this article is for you!
Let’s analyse all these details together! 
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  • Whiplash injury and cervical spine
    ​Whiplash is defined as an “acceleration-deceleration mechanism of energy transfer to the neck”. It could be divided into two parts. First, the impact on the neck creates hyperextension (excessive motion that creates a locking of the facet joints and stretching of the anterior/front of the neck soft tissues), then, there is a too-fast reversal motion called hyperflexion.   

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--> Causes: Road traffic accidents with rear-end or side-impact motor vehicle collisions are the primary cause of whiplash and chronic neck pain.
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​Whiplash can also result from sports accidents (rugby, boxing) or physical abuse (for example: shaken baby syndrome). 



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--> Whiplash-associated disorders​
Whiplash-associated disorders include all symptoms related to the injury. These are graded in the table below.

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  •  ​​The Osteopathic point of view and treatment  
While conventional medicine only considers the cervical spine after whiplash, at City Osteopaths we also look and treat nearby strutures. Let's take two examples:
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It has been studied that the biomechanical mechanism of the initial phase of a rear-end impact, involves also an extension movement of the upper thoracic spine, resulting in a reduction of the first four vertebrae (T1-T4) mobility. Consequently, the deep soft tissues (back muscles and ligaments) that take origin from these vertebrae are stressed and unable to express their strength, causing pain and discomfort. Furthermore, the whole body may create a postural adaptation, causing joint overuse, diaphragm tension and balance disorders. 

As the evidence-based suggests, we can utilise an osteopathic thoracic manipulation technique called a “DOG”. We apply a specific force in the direction of the first four thoracic vertebrae restriction, until the anatomical barrier is reached and an onomatopoeic sound called “pop” or “crack” is audible, which indicates cavitation of the treated joint. This technique is able to restore the flexion movement of the upper thoracic spine, and consequently to decrease the pain and improve the breathing and functionality of the entire body structures.
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​In a whiplash injury, there is likley to be an exaggerated stress of the cardiac suspensory ligaments, which can result in an increase in the tension of the
visceral fascia which surrounds the pleural cavities and the abdominal organs. This can cause respiratory and abdominal disorders. At City Osteopaths we can provide visceral manipulation to restore the motion and elasticity of the pericardial support ligaments and the connective tissue surrounding each organ.



Bibliography: 
  • Tameem, A., Kapur, S. and Mutagi, H. (2014) ‘Whiplash injury’, Continuing Education in Anaesthesia Critical Care & Pain, 14(4), pp. 167-170. 
  • Peñas, C.F., Vega, R.L., Carnero, J.F., Page, J.C.M. (2004) ‘Dorsal Manipulation in Whiplash Injury Treatment: A randomized Controlled Trial’, Journal of Whiplash and Related Disorders, 3(2), pp. 54-7
Extra article to read:
  • https://www.barralinstitute.com/docs/articles/vm-new-frontier.pdf
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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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Why should I stretch? The importance and benefits of regular stretching.

3/31/2020

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Although we all consider exercise to be a key component of a healthy lifestyle, regular stretching is often overlooked and is not always integrated into our exercise routine. Whether we’re exercising regularly or not, it is important to stretch for both our physical and mental health. Many people consider stretching to be time consuming and so it’s either done very briefly, or not at all. Now that we are currently in isolation, people have more time to consider their physical and mental wellbeing at home. We can use this opportunity to incorporate stretching into our daily lifestyles.
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If we are working from home, or simply taking this time to rest and recuperate, it’s likely that tension will build up in our muscles after prolonged periods of sitting. It is important to stretch daily to help to keep this tension as minimal as possible. The great thing about stretching is that everybody can do it, regardless of flexibility or age, and you don’t need any equipment or a huge amount of time to be able to feel the benefits. 
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​Benefits of stretching

Improve posture
Office workers, or anybody who is seated for long periods of time tend to build up muscle tension in the chest, back and legs, if they don’t regularly stretch. This can dramatically impact your posture because as tension builds up, your muscles will become tighter and shorter in length, causing us to develop rounded shoulders and a slouched and slumped spine. Over time, if this is left untreated, your posture can get progressively worse and can begin to cause musculoskeletal pain. Stretching regularly will help the body respond better to stresses that we put on it through prolonged positioning and will also help to prevent chronic tension from building up.

Reduce chance of injury
Muscle injuries tend to occur when they’re tight and put under strain by being stretched too far. This can happen during simple day to day activities or sometimes through exercise. A regular, consistent, gentle stretching routine will help to keep muscles more supple and flexible, thereby reducing the risk of injury.

Improve range of motion
Tight muscles will prevent your range of motion. For example, tight hamstrings may prevent us from being able to straighten our legs fully, or bend forwards to touch our toes. Regular stretching will improve the flexibility within your muscles and therefore allow an increased range of motion to occur.

Reduce pain and stiffness
A form of active recovery for sore muscles is to do regular, light stretching of the affected muscle group. Many studies have shown that regular stretching can help to decrease pain levels and reduce stiffness, for both acute soreness and also in individuals with chronic neck and lower back pain. 

Calm the mind
Although stretching can feel a bit uncomfortable at first, the more regularly you stretch, the greater the benefit will be for both your mind and body. Focus on taking deep, mindful and slower breaths when you are stretching. This can help to relax you further and help your stretching routine to be calming and enjoyable. 
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How often should I stretch?
When it comes to stretching, consistency is key. By doing a few simple stretches daily, our muscles will remain supple, our flexibility and posture will improve and our chance of injury will be reduced. Keep the stretches gentle if you’re doing them throughout the day e.g. lunch time stretches. The best time to stretch more deeply is after exercise when our muscles are warmer e.g. after walking or running.
 
How long should I stretch for?
Hold each stretch for 30 seconds and try not to hold your breath whilst your stretching. Don’t ‘bounce’ in the stretch, this can cause injury. Just take the stretch to the point that you can feel tension in the muscle and hold it there. You should not experience pain when you are stretching. If you do experience pain, ease out of the stretch to find a more comfortable level of tension or contact us for further advice.
 
Keep an eye on our social media where we will soon be posting stretches that you can easily do at home. 

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​Rhianna Smith 
DO M.Ost. Reg. Osteopath, MONZ 
www.cityosteopaths.co.nz
​Phone 04 4991439

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Why do my joints click? Can I Be Click Free and Pain Free?

7/16/2019

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Is it good to click my own back and/or neck?

If I click often, will the tightness in my back get worse over time?

Do you like to click your own neck or back with a twist or side bend, as it gives you temporary relief of a tight or sore back or neck?  Do you find find that ‘relief window’ is reducing and you are clicking more and more often to get out of pain or tightness? Have you wondered why this is? Is your pain and tightness increasing?
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First, to be completely upfront, as a full-time ballet dancer in my late teens and early twenties, I used to crack my back multiple times per day. I would rotate, using a chair back to get more leverage and the cracking would help my painful and tight back feel better - but only temporarily. The problem was, that by rotating my whole spine I was unable to locate or focus the click to the tight/stubborn joints, instead the loosest joints which were already the most unstable in my whole spine/neck, would click and this would stretch the ligaments that were meant to be supportive, and make those joints even more unstable.

This would then result in the muscles either side of the spine tightening up further to try to stabilise the spine and I would be clicking my back again even sooner. I found out from personal experience that clicking ones own spine/neck is a dead end of discomfort and won’t lead you back to comfort and health.


Research has now shown that clicking joints in your fingers will not cause arthritis, however if you click your spine repeatedly and end up with very tight muscles in your back, these strong muscles are likely to compress your spine over time. This can contribute to earlier onset of ‘wear and tear’ or osteoarthritis in the small joints and may also cause damage over time to your intervertebral discs which form the large weight bearing joints of your spine. You really don’t want this to happen as it can lead to chronic pain and even back surgery.

Fortunately I stopped clicking my back many years ago now, with help from a Registered Osteopath who would help balance up the ligaments  (which form the structural support of the spine) so that each vertebra was facing the forwards (not side bent nor rotated) and doing its fair share of the workload. They also gave me the right kids of exercises and treated my back gently to calm down the irritable input from the nerves in the area so my muscles were able to return to a normal tone/length. I then felt comfortable again in my back. This meant my need to click my back reduced and over time I was able to drop this painful habit.

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As an osteopath for over twenty years now, I have been able to help multiple people get out of clicking their own back/neck.

The problem was highlighted for me as an important issue to address with my patients when many years ago I saw a woman in her thirties with a very acutely painful low back, about a 9/10 in pain severity - when I asked her to count how often she clicked her back, she was surprised to discover she was clicking her low back six times every hour by sticking her tailbone momentarily backwards. The problem had started with falling off a horse a few years before. Initially she was only clicking once a day, but over time her lowest back joint - her lumbo-sacral joint, had become more loose/hyper mobile. With excessive clicking and the destabilising effect this has, the muscles around the joint were continually tightening up due to the strain of trying to give her back the support it needed and this contributed to her pain. Fortunately we were able to help her get out of the habit of clicking and stabilise her back so she no longer needed to click and became pain free.
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Often an injury can set you on the road to frequent clicking and increasing pain. Then it is advisable to seek help from a qualified practitioner such as a qualified physical therapist or registered osteopath who can treat the strains in the body still present from the injury, then help guide you to a full recovery.
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Helping you out of the habit of clicking your own back/neck usually includes gentle hands on treatment to balance up the structures involved, free up the tight muscles and fascia and teach you simple alignment or stabilisation exercises as indicated. Over time the previously unstable parts of your spine will become more stable and resilient again with every part of your spine doing its fair share of the work and movement and no longer needing to be clicked. Then your back or neck pain will ease up and become a thing of the past!
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​Melanie Young
B.A., BSc.(Clin Sc.) B.Osteo Sc. MONZ
Reg Osteopath
​Director City Osteopaths
Wellington
​New Zealand

​Phone 04 4991439
http://www.cityosteopaths.co.nz

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