By Dr. Sarah Brooksbank, KOC Osteopath

Often the pain we experience in everyday life can be traced back to our posture.

Our bodies are made up of four natural and protective spinal curves; these are the cervical, thoracic, lumbar and sacral curves. 

The curves are protective and develop to balance the load through the spine and allow shock absorption. Unfortunately in today's society many of the tasks we complete each day tend to create postural decompensation. Over time, poor ergonomics during desk work, driving, cleaning, cooking etc. can cause changes in the natural spinal curves. These changes then alter the load through the spine and can create compression of joints, discs, nerves and blood vessels which can lead to pain.  


Maintaining good desk ergonomics and being mindful of posture when completing other activities of daily living as well as performing simple stretching and strengthening exercises can help correct spinal alignment and reduce pain. There are many exercises that can be performed at the desk and/or at home which can help postural alignment. The good news is these exercises don't take a long time to complete and are effective for both current pain relief and future pain prevention. 


Combining osteopathic treatment to reduce soft tissue tension and help improve joint range of motion as well and completing specific postural exercises at home can help  get your body back on the right path.    

The type of pillow that you need will generally depend on what position you sleep in. 

Generally there are only two positions that are recommend for sleep.

The most recommended position is side sleeping
The way to measure the right height pillow is to lie on your side and to make sure the spine is in perfect alignment. The pillow must not cause the neck to tilt too much upwards or downwards and should allow for minimal pressure being exerted on the spine, neck and shoulder muscles.  

The two primary factors to look at when choosing a pillow are:

1) The broadness of the shoulders (i.e. frame size of person)

2) The softness of the bed. If bed is very soft then shoulders will sink in and a lower pillow will be required. If bed is very firm then shoulders will not press into the bed so much and a higher pillow may be required to support the neck.   

The second accepted position for sleeping is on the back 
If purely a back sleeper then a lower pillow is the right way to go. You will just need something that supports the curvature of your neck in order to perfectly align the necks progressive curve. The softness of the mattress will play a slight part in deciding a back sleeping pillow but not as much as for side sleepers.  

Back and Side Sleepers
If you are a back and side sleeper then we recommend finding a pillow that fits for side sleeping but is of a softer density so that when they roll onto their back the pillow will not cause undue pressure to the neck. 
  
Tummy Sleepers
Many people do sleep on their tummy but the consensus is that this should be avoided as it will place unnecessary pressure on the lower back during rest. There will also be undue strain on the neck which may cause damage over the medium to longer term.  

Some other hints
Other important factors to consider are if there are any other conditions either pre existing or preventative that need to be factored in. Also the length of time the user is in bed should be factored in when choosing a pillow as other supports may be required. 

Most importantly whichever pillow you choose it must hold its shape during the night so as to give you the support that you are after for the whole night. For this it is recommended that pillows should have a good density (weight) to them to make sure they last the distance required. 

[This information was supplied by our friends at Therapeutic Pillow Australia - we stock their products, and our Osteopaths can match you with the right pillow]

Office ergonomics are not complex, 
but we need to pay attention to how we (and our children) are working.

• Watch the angle of your wrists - we often kink them when using mice and keyboards (see pic)

• Eyes should be level with the top of the computer screen.

• Arms relaxed, at right angles to the desk top.

• Hips and knees at right angles (90 degrees).

• Chairs are very important - we need to sit well supported in an adjustable well-fitting task chair — pay attention to height adjustment, lumbar support, back rest and seat depth. 

• Feet need support - on the floor or on a footrest.

• We need to regularly change our posture, and take regular breaks from the desk.

• Make sure lighting in the room is appropriate - not too dim, not too bright.

More and more people today are already aware of the effects of opting for artificial medicines available over the counter. Even if positive results take a much longer time to manifest using natural methods, these people believe that facilitating healing instead of using a quick solution is much better for the body.


In treating physical pains with over-the-counter medication, relief may come more quickly as pain medication blocks pain signals, but does not really treat the cause of pain. Over time, the body grows immune to the effects of the medication, thus requiring a higher dosage or more frequent intake, which then can eventually lead to kidney and liver damage. Natural healing methods, on the other hand, strengthen the body so it can manage pains much better and learn to heal itself. One of the more popular non-toxic, non-invasive healing methods that a lot of people are exploring these days is osteopathy.


Osteopathy is becoming more popular these days mainly because of the following reasons:


1. It heals the body by determining the network of pain and effectively treating it through a broad range of gentle, well-calculated hands-on techniques which include Soft Tissue Manipulation, Joint Manipulation, Muscle Contraction and Stretching, Mobilisation and Articulation, Exercise Therapy, Therapeutic Ultrasound, and Exercise for Rehabilitation.


2. It allows them to regain flexibility so the pains and other discomforts they feel are minimised; with improved flexibility and strength, movements are much easier and smoother to execute.


3. It adds improved mobility and structural stability. Meanwhile, some studies reveal that osteopathic treatments improve the functioning of the circulatory, nervous and lymphatic systems. It’s worth mentioning as well that many of the patients who turn to osteopathy to deal with sleeplessness or restlessness at night gradually sleep better and longer after receiving treatment.


4. It improves overall health. It’s important to note that osteopathy is not only for the treatment of physical pains and certain health conditions like arthritis, migraines, sciatica, etc. – it’s also a highly recommended provision for overall health maintenance.


Those who want to improve their posture and stay flexible or limber to prevent injuries or the early onset of aging woes have a lot to gain from regular osteopathic care.


Indeed, more and more people are slowly realizing the effects of opting for natural health methods.

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