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The Healing Power of Gratitude: 5 Exercises to Ease Chronic Pain
In this blog post, we’ll explore the connection between chronic pain and gratitude and learn how to practise gratitude through five simple exercises.
Written by Michelle Sherriff
Living with chronic pain can be challenging and at times, overwhelming. It affects our whole health; physical, emotional and mental. Managing chronic pain usually requires a multi-faceted approach and while there is no simple, one size-fits-all solution, incorporating gratitude into our daily routine can be a powerful tool to improve wellbeing and reduce chronic pain.
In this blog post, we’ll explore the connection between chronic pain and gratitude and learn how to practise gratitude through five simple exercises.
Chronic pain can often lead to a cycle of thoughts and emotions, amplifying the sympathetic nervous system and pain. In this state, our body does not rest and healing is delayed. Gratitude, on the other hand, moves our focus away from pain and redirects it towards the things in our lives that are positive and bring us joy. By cultivating gratitude, we can actually rewire our brains to encompass a more positive outlook and reduce the intensity of chronic pain.
5 Exercises to Practice Gratitude
Gratitude Journaling
One effective way to cultivate gratitude is through journaling. Set aside a few minutes each day to reflect on the things you are grateful for. Write down three to five things that bring you joy, no matter how small or insignificant they may seem. This practice helps shift your attention towards positivity and allows you to appreciate the great things in your life, helping to alleviate the stress of chronic pain.
Gratitude Walk
Take a walk in nature and allow yourself to connect to the present moment. As you walk, pay attention to the beauty of your surroundings—the colours, smells, and sounds. Express gratitude for the simple pleasures you encounter along the way, such as the warmth of the sun or the sound of the ocean. This exercise helps to redirect your focus from pain to the present moment, encouraging a sense of appreciation and reducing stress.
Gratitude Meditation
Find a quiet and comfortable space where you can sit or lie down. Close your eyes and take a few deep breaths to centre yourself. Begin by reflecting on three things you are grateful for in your life. Visualise each item or experience and immerse yourself in the positive emotions associated with them. Allow a sense of gratitude to calm your mind and body. Regular practice of gratitude meditation can enhance your overall well-being.
Acts of Kindness
Engaging in acts of kindness towards others not only benefits them but also boosts our own well-being and sense of gratitude. Small acts of kindness, such as offering a helping hand to someone in need or sending a thoughtful message to a loved one. These acts of kindness enhance positive connections and remind us of the compassion and support we have in our lives, providing relief from the weight of chronic pain.
Gratitude Affirmations
Positive affirmations can be an excellent tool for reprogramming the mind and shifting our perspective. Create a list of gratitude affirmations that resonate with you, such as:
- I am grateful for my body’s strength and resilience
- I embrace moments of relief and comfort despite the pain
- I am thankful for moments of joy in my life
Repeat these affirmations daily, either silently or aloud, to reinforce positive thinking and cultivate gratitude.
Gratitude and Pain Reduction
In a study by Carson et al, 2005 , participants who practiced gratitude regularly observed an improved overall sense of well-being as well as pain reduction on the day they practiced gratitude exercise. It was also found that a longer the gratitude practice resulted in incrementally greater pain reduction. For example 15 minutes was better than 10, while 25 minutes resulted in the greatest pain relief.
While chronic pain may be a part of our lives, it doesn't have to define us. By incorporating gratitude exercises into our daily routines, we can find solace and relief from the burdens of chronic pain. These exercises help redirect our focus, foster positive emotions, and enhance our overall well-being. Embrace the healing power of gratitude and embark on a journey towards a more fulfilling and joyful life, even in the face of chronic pain.
Reference: Carson, J. W., Keefe, F. J., Lynch, T. R., Carson, K. M., Goli, V., Fras, A. M., & Thorp, S. R. (2005). Loving-kindness meditation for chronic low back pain: Results from a pilot trial. Journal of Holistic Nursing, 23(3), 287-304.
Top 10 Benefits of Babywearing
If you have a very unsettled newborn, you may feel like you are doing all the right things to calm your baby, but nothing seem to be helping. If your baby is inconsolable, difficult to settle and has feeding and sleeping issues most of the time, it is important to address any underlying issues.
How baby wearing can help
Written By Michelle Sherriff
If you have a very unsettled newborn, you may feel like you are doing all the right things to calm your baby, but nothing seems to be helping. If your baby is inconsolable, difficult to settle and has feeding and sleeping issues most of the time, it is important to address any underlying issues. While you build your team of experienced and supportive health professionals to work through these issues, there is one thing that either parent can do to help ease your baby’s discomfort, and that is babywearing.
Ten reasons for babywearing
Reduces crying Baby-wearing for 3 hours a day can reduce crying by up to 54%. Hearing their parent’s heartbeat, being in close contact and even being able to smell their parent helps soothe and calm baby.
Reduces symptoms of colic. The rhythmic, rocking motion and close contact while baby-wearing reduces colic symptoms
Reduces reflux. An upright position is generally better for babies with symptoms of reflux.
Promotes the breastfeeding relationship. Soft touch increases the release of oxytocin essential for breastfeeding. Mothers that use a baby carrier for at least 1 hour a day during the first month of baby’s life had significantly higher rates of breastfeeding at 3 and 5 months
Decreases the risk of postnatal depression. Baby-wearing allows mothers to have daily skin-to-skin contact with their newborn.
Prevents flat-head syndrome (plagiocephaly), encourages neck strength and head control
Facilitates the parent-baby bond. Close contact between the parent and baby supports attachment and baby’s sense of security.
Promotes communication and early language development. Close contact allows baby to watch and learn from verbal and non-verbal interactions with their parent, enhancing speech development.
Social and cognitive development. Close contact allows baby to cry less, spend more time interacting with their parent and the environment allowing them to be more receptive to learning.
Stabilises heart rate and body temperature. Skin to skin contact with the baby is known to regulate body temperature, respiration, heartbeat and increase blood oxygenation levels.
Types of carriers
Soft wrap
Woven wrap
Ring sling
Meh dai
Soft structured carrier
Safe babywearing
Babywearing products can result in a greater risk of injury and hospitalisation in children under the age of one if it is done incorrectly. Premature babies, low-birth-weight twins/triplets or babies who are ill are at greater risk with the use of baby carriers. If baby’s head flexes forward to their chest or their face is pressed against fabric, it can stop the flow of oxygen to the baby and result in suffocation. Correct babywearing ensures baby’s airway is clear and their back and neck are properly supported.
The T.I.C.K.S Safety Check
T. Tight baby should be upright and tightly supported in the carrier. If you let go, the carrier will support the baby and they will not slide or slump down.
I. In view at all times. You should be able to see baby’s face when you look down. Ensure baby’s face, mouth and nose are clear and uncovered at all times
C. Close enough to kiss. If you can not easily kiss the top of baby’s head, elevate baby to a higher position.
K .Keep chin off chest. A gap of approximately 2 fingers width between chin and chest is best. Breathing may be restricted if their chin is resting on their chest.
S. Supported back. The carrier should be firm so your baby is positioned with their belly and chest against your body allowing the natural curves of their spine, their legs should be in a squatting position. However, it should not be so tight that you can’t fit your hand between the carrier and your baby.
Have you found babywearing helpful? What’s your favourite carrier?
References
Osteopathy, headaches and migraines
Are you one of the many people who experience headaches? Headache symptoms can range from mild pain and discomfort to a debilitating migraine with neurological symptoms and vomiting. Many people who have headaches and migraines also experience fatigue and brain fog which affects their daily activities.
HEADACHES
Are you one of the many people who experience headaches? Headache symptoms can range from mild pain and discomfort to a debilitating migraine with neurological symptoms and vomiting. Many people who have headaches and migraines also experience fatigue and brain fog which affects their daily activities.
A HEADACHE AT THE BACK OF YOUR HEAD IS JUST ONE OF THE SYMPTOMS
Typical headache symptoms vary but can include:
slow onset of symptoms
pain on both sides of your head
pain that feels like a tight band or vice around your head
pain in the upper neck or back of the head
THERE ARE DIFFERENT TYPES OF HEADACHES
To help you get from pain and discomfort to a point where you can successfully manage your headaches, you will need to get the right diagnosis. There are several types of headaches, including:
tension headache
cervicogenic (from the neck) headache
migraine
cluster headache
TENSION HEADACHES
With this type of headache you may experience the following symptoms:
tenderness in the scalp, neck and shoulder muscles
a feeling of pressure and tightness at the back of the head, forehead or sides of the head.
pain that is dull and aching in nature.
Tension headaches can be described as episodic or chronic
The duration of an episodic tension-type headache can be from 30 minutes to one week.
Episodic tension-type headaches can become chronic. If your headache frequency is more than 15 days per month for at least 3 months, it is considered chronic.
WHAT IS A MIGRAINE?
A migraine is considered to be a neurological disease which affects about 15% of the population, affecting women (18%) more than men (8%)
A migraine headache can cause severe pain and a throbbing sensation on one side of the head. Migraines are the sixth most disabling disease in the world.
MIGRAINE SYMPTOMS
Migraines can be triggered by movement, light, sound or certain foods. Symptoms can last for four hours to several days
Symptoms may include:
tiredness
severe pain on one side of the head
sensitivity to sound and light
nausea, vomiting
visual disturbances
irritability
difficulty speaking
numbness and tingling
temporary loss of vision
MIGRAINE TRIGGERS
hormonal fluctuations
light, including glare and flickering light
certain smells
fatigue, lack of sleep, irregular sleep
weather changes
stress
particular food and drink
dehydration
some medications
WHAT CAUSES MIGRAINES
There is still a lot to learn about the cause of migraines however there appear to be different factors at play, including genetics, environment and lifestyle.
Current theories include changes in the brainstem, trigeminal nerve and serotonin levels. The role of neurotransmitters, including calcitonin gene-related peptide (CGRP) are also being researched.
OSTEOPATHY AND HEADACHES
Your osteopath will take a thorough history and ask you questions about your headaches, including their frequency, location, pattern and any associated triggers. If you have neurological symptoms, recent trauma or a sudden change in your symptoms, a referral for further investigations can be made to your G.P.
On assessment, your osteopath will look for any strain or restriction throughout your body. Common findings with headaches include: restriction of the upper cervical spine, tightness and imbalance of the muscles of the upper back and neck, jaw dysfunction as well as stiffness of the thoracic spine. Additionally, we will address the diaphragm, pelvis and lower limbs. There may be an underlying scoliosis, sinus issues or a history of sleep apnoea which needs to be investigated.
WHAT DOES AN OSTEOPATH DO?
Tension, cervicogenic headaches and migraines are very common conditions that we treat.
We look at your whole body and try to identify issues which may be contributing to your headaches, for example a scoliosis, a history of whiplash, head trauma, sinus congestion or recent dental work.
Osteopathic treatment is based on the following principles
The body is a whole integrated unit
Structure is related to function
Each system is inter-related
The body has self-healing and self-regulating mechanisms
We use a range of hands-on techniques to assist with headaches and bring balance to your whole body, including:
Soft tissue massage and stretching,
Counterstrain (indirect myofascial release)
Functional technique (indirect joint release)
Joint articulation particularly the upper thoracic and cervical spine
Muscle energy technique (MET),
Visceral techniques, including diaphragm release
High velocity low amplitude thrust (HVLA)
Tips for managing headaches
avoid known triggers related to food, lack of sleep or missed meals.
gentle exercise and stretching such as walking and yoga
stress management such as meditation or mindfulness
rest
hydration
When to make an appointment
you’re dependent on drugs to manage frequent headaches
your headaches affect your daily activities
you have pain in your back, neck or jaw
you want to learn how to manage your headaches naturally
If you are concerned that treatment may trigger a headache, please be assured that a good osteopath can use gentle and indirect osteopathic techniques to ease physical tension and calm the sympathetic nervous system.
osteopathy near me
Dr. Michelle Sherriff is an osteopath with 20 years experience and consults at Portland Osteopathy and Wellness Group
RED FLAGS FOR HEADACHES
Seek urgent medical care if you have any of the following
A headache that is severe, abrupt and feels like a thunderclap
headache associated with fever, seizures, confusion, double vision, stiff neck, numbness or weakness in any part of the body (sign of a stroke)
Headache following head trauma or injury
A chronic headache that gets worse on exertion, straining, coughing or sudden movement
Headache presenting after the age of 50 with no previous history
Movement Milestones at 3 months
At three months, your baby's motor strength continues to develop. They will reach for small toys and try to shake or put them in their mouth. You'll notice better head control and lots of kicking and pushing down when their feet are on a hard surface.
Developmental movement Milestones
At three months, your baby's motor strength continues to develop. They will reach for small toys and try to shake or put them in their mouth. You'll notice better head control and lots of kicking and pushing down when their feet are on a hard surface. Here's a quick checklist of baby's Movement Milestones at 3 months
Raises head and chest when lying on tummy
Supports upper body with arms when lying on tummy
Stretches legs and kicks out when lying on tummy/back
Opens and shuts hands
Brings hands to mouth
Swipes at objects/toys with hands
Grasps and shakes small toys
Pushes down on legs when feet on firm surface
Movement milestones Red Flags
If you notice your baby isn't meeting one or more of the following movement milestones, contact your healthcare provider to discuss your concerns
Can't support his/her head well by 3 months
Doesn't reach for and grasp toys by 3-4 months
Doesn't bring objects to his/her mouth by 4 months
Osteopathy and Babies
How can your osteopath help?
Osteopaths take a detailed history and assessment to identify areas of tension or restriction in the musculoskeletal system. We assess:
Primitive reflexes and neurological evaluation
Orthopaedic and osteopathic evaluation
Developmental milestones
Osteopathic treatment aims to restore normal function and optimise healthy development for your baby (Read more about osteopathy and babies).
Dr. Michelle Sherriff works in conjunction with general practitioners, maternal health nurses and lactation consultants and can make a referral when indicated.
osteopathy near me
Dr. Michelle Sherriff consults at Portland Osteopathy and Wellness Group,
Infant Torticollis
Does your baby lie with their head positioned to one side or is unable to feed from both sides equally?The word torticollis is derived from the Latin, "tortus" meaning twisted and "collum" meaning neck. Torticollis is usually related to tightened muscles on one side of the neck.
INFANT TORTICOLLIS
Does your baby lie with their head positioned to one side or is unable to feed from both sides equally?
The word torticollis is derived from the Latin, "tortus" meaning twisted and "collum" meaning neck. Torticollis is usually related to tightened muscles on one side of the neck.
Torticollis in infants is common and is reported to be as frequent as 3 in every 100 babies. It is usually diagnosed within the first month of life.
You may notice the following signs with your baby:
Baby’s head tilts or rotates to one side. More specifically; the head and ear are tilted towards the affected sternocleidomastoid muscle and the chin points to opposite side
They prefer looking in one direction
They prefer breastfeeding on one breast only or have more difficulty on one side
Limited range of motion in head and neck
Asymmetry in baby’s head and face (plagiocephaly)
A small lump in your baby’s neck
What causes it?
Your baby may have been born with torticollis (congenital) or it may present after birth (acquired torticollis)
CONGENITAL (Muscular or postural type)
Symptoms and signs may not become obvious until your baby is 6-8 weeks old and gains more head and neck control. The most common type of torticollis is muscular.
The sternocleidomastoid muscle attaches from the sternum and inner clavicle to the mastoid process of the temporal bone. When it becomes shortened it pulls your baby’s head into a tilt and/or rotation. This muscle can become tight and contracted due to the following factors
Abnormal uterine position, for example breech position
Injury during birth
Forceps or vonteuse delivery
Abnormalities related to the cervical spine.
Rarely, it may result from a congenital disease affecting the nervous system
Babies diagnosed with infant torticollis should also be assessed for Developmental Dysplasia of the Hip (DDH)
Acute onset or torticollis diagnosed after 6 months (acquired) requires urgent further investigations
What you can do?
If your baby's head tilts to one side, they prefer looking in one direction and have difficulty breastfeeding on both sides equally, there are several things you can do to help your baby:
Osteopathy: Make an appointment with your osteopath to address any underlying strains or restrictions related to uterine position and/or birth trauma
Feeding: When feeding your baby, encourage them to turn away from their favoured side by bottle/breast positioning
Sleeping: When putting your baby to sleep, position them facing the wall so they need to actively turn their neck to the restricted side to look out into the room.
Playing: Encourage neck rotation to the restricted side with toys, sounds and singing.
EXERCISES
Two exercises for infant torticollis are tummy time and guppy pose.
TUMMY TIME: position your baby so their head is turned away then encourage your baby to turn towards you by talking or singing . (Tummy Time blog)
GUPPY POSE: support baby on their back over your lap and allow their head to extend backwards, allow the chin to move away from the chest Encourage rotation to the restricted side. This pose releases tension through the front of the neck, and chest.
How can an osteopath help
An experienced osteopath who works with babies will assess for any cranial or facial asymmetries related to torticollis, they’ll assess for restricted cranial articular motion, cervical spine and rib dysfunction. They will palpate the sternocleidomastoid and scalene muscles for any lumps and tightness.
As torticollis may have an impact on the vestibular system and can affect the visual system, your osteopath will also check your baby’s visual tracking.
It’s really important to treat infant torticollis as early as possible. If left untreated, it can lead to functional restrictions of the spine, plagiocephaly and it has also been associated with thoracic scoliosis.
osteopathy near me
Dr. Michelle Sherriff use a very gentle form of osteopathic treatment for babies called Biodynamic Osteopathy to treat infant torticollis. This type of treatment allows your baby to come to a point of stillness, allowing an unwinding and rebalancing of their system. Osteopathic treatment aims to restore normal function, optimise healthy development and assist your baby’s own innate capacity to heal and restore balance naturally.
Jaw Pain (TMJ dysfunction)
What is temporomandibular (TMJ) dysfunction and is there anything you can do about it?The temporomandibular joints connect your lower jaw to your skull and assist in chewing and speaking movements. TMJ dysfunction occurs when the muscles and ligaments around your jaw joints become inflamed or irritated.
What is temporomandibular (TMJ) dysfunction and is there anything you can do about it?
The temporomandibular joints connect your lower jaw to your skull and assist in chewing and speaking movements. TMJ dysfunction occurs when the muscles and ligaments around your jaw joints become inflamed or irritated. The condition may be acute or chronic and pain may range from mild to severe.
symptoms of tmj dysfunction
You might have one or several of the following symptoms and signs of TMJ dysfunction
Jaw pain or discomfort, worse with chewing
Facial pain or aching around your ear
“Locking” of the jaw, difficulty opening your mouth wide
A “clicking” or “grating” noise when you chew
Headache (temples, around the eyes or jaw)
Earache
Neck or shoulder pain
An uneven, uncomfortable bite
Causes of TMJ dysfunction include:
Dental issues
An improper bite
Bruxism (Jaw clenching/teeth grinding) may be linked to stress
Injury to the jaw
Wear and tear or osteo-arthritis of the joint
Head or neck injury
It’s more common in people aged 20-40 and affects women more than men. However it can affect people of all ages and children can also suffer from bruxism.
Top tips for jaw pain
Use an ice pack 10 minutes for acute pain, do your jaw stretches (provided by your osteopath) then use a heat pack for 5 minutes. Do this 2-3 x times a day
Eat soft foods and avoid hard crunchy foods
Wear a splint or night guard. I recommend MyoMunchee which can be purchased online www.myomunchee.com.au
See your dentist to correct and align your bite
Avoid extreme jaw movements (Keep yawning and chewing to a minimum if possible)
Avoid overuse of the jaw (eg chewing gum)
Practice good posture to reduce neck and facial pain.
Keep your teeth slightly apart as often as you can to relieve pressure on the jaw. To control clenching or grinding during the day, place your tongue on the palate behind your upper front teeth.
Learn relaxation techniques to help control muscle tension in the jaw.
Stretching and massage. Your osteopath can show you exercises to stretch and strengthen your jaw muscles and how to massage the muscles yourself.
osteopathy and jaw pain
An osteopathic approach to TMJ dysfunction is to treat the painful jaw and look at how the body is functioning as a whole.
On assessment, we’ll look at your general posture, movement and restrictions of the thoracic spine, upper ribs and cervical spine including the occipito-atlantal and atlanto-axial joints. We’ll feel for tension of the masseter muscles (outside the jaw), suboccipitals, temporalis and intra-orally the pterygoid muscles (inside the jaw), Cranially your osteopath will take into account strains of the temporal bone, zygoma and mandible.
Osteopathic treatment for TMJ dysfunction is aligned with the principles of osteopathy and aims to restore balance to the whole:
The body is a whole, integrated unit
Structure is related to function
Each system is inter-related
The body has self-healing and self-regulating mechanisms
For TMJ dysfunction an osteopath will generally use the following techniques:
soft tissue and inhibition for the masseter and pterygoid muscles
joint articulation and functional techniques applied to the upper cervical spine, ribs and upper thoracic spine
indirect techniques for the TMJ
biodynamic osteopathy to address any underlying cranial strains and allow the autonomic nervous system to come to a point of rest and stillness.
In addition to hands-on treatment I can provide you with specific exercises for your jaw pain, tips on relaxation techniques and lifestyle advice to assist your recovery.
You may also require referral to a dentist for additional support
osteopathy near me
Dr. Michelle Sherriff consults at Portland Osteopathy and Wellness Group
Tummy Time
Tummy time involves placing your baby on their stomach while they are awake. It’s important for your baby because it helps build strength through the upper body, shoulders and neck. It also helps your baby develop head control.
Tummy time involves placing your baby on their stomach while they are awake. It’s important for your baby because it helps build strength through the upper body, shoulders and neck. It also helps your baby develop head control.
Babies spend a lot of time sleeping on their back to reduce the risk of sudden infant death syndrome (SIDS). Tummy time helps prevent areas of flatness on the back of the head (positional plagiocephaly) related to this sleeping position
This position also promotes motor skills and helps your baby reach developmental milestones such as sitting up, rolling over, crawling, standing and walking.
When to start
Tummy time can be started safely from birth for 1-2 minutes in the first few weeks and gradually building up to 10-15 minutes a day by approximately 4 months of age.
Start with laying your baby across your lap on their tummy. As your baby gets stronger, tummy time can move to a blanket or playmat on the floor.
How to do it
Your baby should be happy and alert for tummy time. After a nappy change or nap is recommended.
Put some age-appropriate, safe toys close to your baby. Move the toys in front of your baby’s face to encourage head lift and rotation
Lie down next to your baby on the floor, turn pages in picture books to develop visual strength
Place a non-breakable mirror in front of your baby so they can see their reflection.
Make it safe, fun and interesting. Sing to your baby during tummy time.
It doesn’t have to be inside. Take a rug outdoors on a nice day for a change of scenery.
How often:
Set a goal of two to three times a day.
What to do if your baby dislikes tummy time
Babies with big heads or were born prematurely can find tummy time difficult and may need more time to build their strength up. Babies who experience reflux/silent reflux generally dislike tummy time. For those babies, avoid it straight after they have fed as it may cause vomiting or discomfort. Wait until they have been burped, had their nappy changed and are reasonably content before placing them in this position.
Try a different approach for babies who dislike tummy time.
Chest to chest with the parent seated in a chair
Chest to chest on the floor: try laying down on your back and placing your baby on your chest for a few minutes
Over your lap, parent seated on a chair or on the floor
Over your arm, parent seated
Over a rolled towel, place the towel under the baby’s chest with their arms forward
Over a gym ball (with support from the parent)
Always supervise your baby during tummy time. As your baby develops you’ll need to keep the area clear and safe.
See your osteopath
If your baby is experiencing any of the following issues:
Asymmetrical head shape. (Read more about plagiocephaly)
Baby lies with their head positioned to one side (Read more about infant torticollis)
Difficulty latching or feeding problems
Inability to feed from both sides equally
Colic, reflux or digestive problems
Becomes distressed in carseats or baby carriers
Restlessness, excessive crying, inability to settle
Movement difficulties
Plagiocephaly
When a baby is born with an asymmetrical head it is called plagiocephaly, from the Greek “plagios” meaning oblique and “kephale” meaning head. A true plagiocephalic head will resemble a parallelogram when viewed from above.
When a baby is born with an asymmetrical head it is called plagiocephaly, from the Greek “plagios” meaning oblique and “kephale” meaning head. A true plagiocephalic head will resemble a parallelogram when viewed from above.
Newborn skulls are cartilaginous and membranous which allows them to be soft and malleable through the birth process. Birth strains usually resolve quickly or by six weeks post birth. “As the twig is bent so shall the tree incline” is a well known phrase from the founder of osteopathy, Dr. Andrew Taylor Still. Early osteopathic treatment is recommended to address cranial and facial strains related to plagiocephaly. When left untreated, plagiocephaly may contribute to postural imbalances and delays in early milestones,
There are two types of plagiocephaly; primary and secondary. Primary plagiocephaly is present at birth and may be related to the following factors:
Through pregnancy:
abnormal uterine positioning or strong moulding forces in the uterus
Primiparity, first child
Twin pregnancies, less space
Intrauterine constraint
Low amniotic fluid or premature engagement of the head and pelvis
Premature baby, the skull is still very soft and malleable
Torticollis related structural anomalies, for example congenital fusion of cervical vertebrae.
The birth process:
A difficult or lengthy labour
Assisted delivery (especially if ventouse or forceps used)
Secondary plagiocephaly appears several weeks to months after birth. Causes include:
Torticollis where plagiocephaly develops secondary to torticollis.
Dysfunction of C1 causing fixation of the head
Positional flattening, baby spends too much time lying on their back
Restricted position of newborns
ON EXAMINATION
You may notice a flat spot at the back or side of your baby’s head as well as bulging, called “bossing” at the front of their head on the same side. Your baby may have difficulty turning their neck to one side, prefers resting their head in one position or to feed from one breast. You may notice you baby’s eyes and ears are not symmetrical.
Your osteopath can inspect and palpate (feel) the cranial bones, suture and fontanelles to diagnose plagiocephaly.
OSTEOPATHIC TREATMENT
Early and frequent osteopathic treatment is important to treat any intraosseous restrictions and strain patterns of the cranial base and resolve any membranous and fluid strains. Treatment of the cervical spine is indicated if torticollis is related. Dr. Michelle Sherriff utilises a very gentle form of osteopathic treatment for babies called Biodynamic Osteopathy in the Cranial Field. This type of treatment allows your baby to come to a point of stillness, allowing an unwinding and rebalancing of their system.
WHAT YOU CAN DO
Make an appointment with your osteopath for early and regular treatment
Face Time, when you baby is awake play with them face to face
Tummy Time, place them lying down on their tummy (when awake) or on their side from from 1-2 weeks of age.
Encourage your baby to turn their head to the restricted side with toys, rattles or positioning cot so your baby turns to look at you.
Vary the position of your baby’s head when putting them down to sleep to avoid the flat spot
To reduce risk of SIDS babies must always be placed on their back to sleep
A helmet may be an option if the deformation is moderate or severe and persists beyond 6 months.
A more serious condition called craniosynostosis must always be excluded before plagiocephaly is treated conservatively
Subacromial Bursitis
Your osteopath can confirm the diagnosis of subacromial bursitis by taking your medical history and assessment of the shoulder..
What is subacromial bursitis?
A common shoulder condition we see as osteopaths is subacromial bursitis. The subacromial bursa is a fluid filled sac which sits under the acromion and “itis” simply means it is inflamed.
Symptoms of subacromial bursitis
~ shoulder pain, especially on raising your arm overhead
~ shoulder pain that is aggravated by repetitive activity
~ sensitivity and tenderness over the outer shoulder, especially when pressure is applied (eg lying on that side in bed)
~ pain that radiates to the outer aspect of the arm (but not past the elbow)
~ as the condition progresses, you may experience pain at the end-range of all movements of the shoulder.
what causes subacromial bursitis?
The bursa may become inflamed as result of
Subacromial impingement
Repetitive overhead activities/overuse
Direct trauma
Crystal deposition
Subacromial hemorrhage
Infection
Autoimmune diseases (e.g., rheumatoid arthritis)
You may be at greater risk of subacromial bursitis if your occupation or sport involves repetitive overhead activities. It can also be age-related due to increased subacromial impingement. Sub-optimal posture may contribute to poor biomechanics of the shoulder complex.
tips for subacromial bursitis
Conservative treatment of subacromial bursitis include
~ Rest, particularly from overhead, repetitive activities
~ Ice
~ NSAIDs (non-steroidal anti-inflammatory medication)
osteopathy and subacromial bursitis
This first step is to confirm a diagnosis of subacromial bursitis.
Your osteopath can confirm the diagnosis by taking your medical history and assessment of the shoulder.. Subacromial bursitis may present on its own, or in conjunction with other conditions. Often we’ll see subacromial bursitis alongside rotator cuff tendinopathy, biceps tendinopathy or subacromial impingement syndrome. It is also important to exclude the cervical spine as a cause of referred pain.
Once a likely diagnosis of subacromial bursitis is made, the aim is to reduce pain and facilitate healing.
Osteopathic treatment is always based on the following principles
The body is a whole, integrated unit
Structure is related to function
Each system is inter-related
The body has self-healing and self-regulating mechanisms
Osteopaths use a range of techniques aimed to
~ improve biomechanics and range of motion of the shoulder complex
~ address muscle imbalances of the shoulder
~ improve mobility of the thoracic and cervical spine
~ minimise postural strain on the shoulder
~ improve lymphatic drainage and reduce inflammation
~ reduce sympathetic tone and restore balance to the whole.
home exercises for subacromial bursitis
~ You osteopath can provide you with a home exercise program for all stages of subacromial bursitis
osteopathy near me
Dr. Michelle Sherriff consults at Portland Osteopathy and Wellness Group
alternative treatment for subacromial bursitis
Corticosteroid injection under ultrasound or surgery may be performed if your symptoms don’t respond to conservative treatment. We can refer you to your G.P. for further investigations (eg x-ray or MRI)
Faruqi T, Rizvi TJ. Subacromial Bursitis. [Updated 2020 Jun 29]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2020 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK541096/
Shortness of Breath in Pregnancy
There are several factors related to shortness of breath during pregnancy. Osteopathic treatment can help your body adjust to some of these changes, allowing an easier more efficient breath.
Shortness of Breath in Pregnancy
An estimated 60-70% of women experience shortness of breath during pregnancy, especially during the last trimester.
There are several factors related to shortness of breath during pregnancy. Osteopathic treatment can help your body adjust to some of these changes, allowing an easier more efficient breath.
Factors to consider:
Uterine distension
Changes in lung volume
Altered thoracic biomechanics
Elevation of the diaphragm
Increased progesterone
Uterine distension from a growing baby causes gradual changes in lung volume due to altered thoracic biomechanics and elevation of the diaphragm muscle. The diaphragm is a large, dome-shaped muscle located at the base of your lungs. It is the principle muscle of breathing and has attachments to the xiphoid process (the bottom of the sternum), the inner costal cartilages of ribs 6 to 10, the arcuate ligament and the lumbar spine. During pregnancy the diaphragm moves up approximately 4 cm from its normal position which leads to mild compression of the lungs. Hormonal changes can also contribute with an increase in progesterone, resulting in a deeper breath.
How can your osteopath help?
Osteopathic treatment may involve joint articulation of the thoracic spine and rib cage to release any restrictions. The diaphragm muscle can be released directly or indirectly to improve function. Osteopathy in the cranial field restores balance to the whole body including the sympathetic nervous system and nerve supply to the diaphragm.
What can you do?
Being mindful of your posture through pregnancy (avoid slouching)
Pillow props in bed or at rest
Diaphragmatic Breathing or (belly breathing)
Stress management including meditation/mindfulness practice
For example Insight Timer Meditation: Breathe to Relax during pregnancy, April Lovett
Listen to your body, don’t overexert yourself if you are feeling short of breath.
If you need more help with managing shortness of breath during pregnancy make an appointment with your osteopath
Read more about osteopathy and pregnancy
osteopaths near me
Dr. Michelle Sherriff consults at Portland Osteopathy and Wellness Group
127 Percy Street, Portland, Victoria
Neck Pain
Osteopaths use a range of hands-on techniques to reduce muscle tension, increase joint mobility and restore balance to your cervical spine. We can also provide with a personalised exercise plan to manage your neck pain at home as well as provide postural advice including workstation setup.
Neck pain is a very common condition treated by osteopaths. The chance that you will have neck pain at some point in your lifetime is nearly 50%. Neck pain peaks in middle age and has a higher incidence in females than males. For most people, an acute episode of neck pain will resolve in approximately 6-8 weeks with conservative management. Chronic neck pain persists in 10-34% of people.
Symptoms include:
Pain aggravated by posture or neck position
Muscle tightness and spasm
Restricted movement
Headache
Altered sensation in your fingers or hands eg pins and needles
Your osteopath will take your medical history, examine your cervical spine and make a diagnosis and treatment plan to assist your recovery.
Causes of neck pain can include:
~ muscle strains
~ osteoarthritis
~ facet joint sprains
~ disc irritation
~ torticollis
~ whiplash
~ other diseases eg rheumatoid arthritis
Treatment
Osteopaths use a range of hands-on techniques to reduce muscle tension, increase joint mobility and restore balance to your cervical spine. We can also provide with a personalised exercise plan to manage your neck pain at home as well as provide postural advice including workstation setup.
Tips for neck pain
osteopathic treatment
be aware of and improve your posture.
stay active with walking, movement and gentle exercise
neck exercises including stretches and strengthening
heat/ice therapy
take frequent breaks if you are travelling in a car or sitting at a computer for extended periods
adjust your workstation including your desk, chair and computer
sleep in a good position with a supportive contour pillow.
When to see your G.P.
Your osteopath is a primary care practitioner who can make a referral to your G.P. or for further investigations if indicated.
Contact your G.P. if your pain is severe, persists for several days without relief, spreads down your arms or legs or is accompanied by headache, numbness, weakness or tingling.
References
The fourth trimester
It is vital that mothers receive support and care following the birth process, especially if the birth was traumatic. Pain and discomfort can be aggravated by postural strain related to feeding, holding, and settling your baby.
⠀Postnatal care
It is vital that mothers receive support and care following the birth process, especially if the birth was traumatic. Pain and discomfort can be aggravated by postural strain related to feeding, holding, and settling your baby. Sleep deprivation, biomechanical, and hormonal changes may also contribute to your pain. ⠀
⠀
Osteopathic treatment is integral to support the wellbeing of mothers during this time. Treatment aims to restore balance, improve mobility, and to release tension in the muscles, joints, and ligaments. Gentle techniques allow a shift in the nervous system to a more restful state. ⠀
⠀
Conditions that may present during the post-natal period:⠀
~ Low back pain⠀
~ Pelvic, sacral and coccyx pain⠀
~ Neck pain and headaches⠀
~ Thoracic spine pain⠀
~ Repetitive strain injury⠀
~ Thoracic outlet syndrome⠀
~ DeQuervain's syndrome⠀
~ Pelvic instability ⠀
⠀
If you are currently pregnant, now is a good time to start building your village of support in preparation for the postnatal period. ⠀
Hip Pain
Ccommon causes of hip pain include: osteo-arthritis of the hip joint, tendinopathy affecting the gluteus medius muscle insertion and trochanteric bursitis. Osteopathic treatment aims to restore balance to your whole body, not just the symptomatic region.
Anatomy
The hip joint is a ball and socket joint. It has a high degree of stability and range of motion.
The “acetabulum” is composed of 3 components of the hip bone; the ilium, ischium and pubis which merge together in a Y-shaped cartilage.
The peripheral edge of the acetabulum is deepened by the acetabular “labrum” (a rim of fibrocartilage) which further enclose the femoral head. The joint capsule attaches around the labrum and to the neck of the femur. The capsule is loose to allow movement but is extremely strong.
Stability of the hip joint is enhanced by ligaments, including:
ligament of the head of the femur (ligamentum teres)
the iliofemoral ligament
pubofemoral ligament
ischiofemoral ligament
How does hip pain present?
Hip pain tends to affect certain age groups more commonly; the young (0 to 15 years old)
and people over 45 years old. Hip pain may present in the buttock, groin, inner thigh or sometimes the knee. The pain can be dull or sharp. There may be associated stiffness, locking or catching of the joint. Pain may be worse lying on the affected side, or at night. The symptoms may be aggravated by prolonged standing, sitting or certain movements such as stepping out of a car or climbing stairs. Hip pain may be acute, or chronic (lasting more than 3 months).
Hip Conditions
There are several common conditions that affect the hip and muscles. However, it is important to exclude referred pain from the spine or other pathology which may require further investigation. During your examination we assess your gait, posture, lower back, pelvis, hip, knee and ankle joints. We use osteopathic, orthopaedic and neurological examination to determine a diagnosis for your symptoms.
The most common causes of hip pain that we see include:
Osteo-arthritis of the hip joint
Tendinopathy affecting the gluteus medius muscle insertion
Trochanteric bursitis
Osteopathic treatment aims to restore balance to your whole body, not just the symptomatic region. We look to:
increase mobility of the lumbar spine and hip joint
decrease myofascial tension of the gluteal, piriformis and ilio-psoas muscles
improve lymphatic drainage
address strains of the pelvis, sacro-iliac and the lower limb joints
restore balance and a sense of neutral to your whole body, allowing healthy function.
Depending on your diagnosis, we may recommend heat, ice or specific stretching and strengthening exercises to to help you manage your pain.
Diaphragmatic Breathing
Osteopaths are interested in the function of your diaphragm because of it's various attachments and influence on thoracic respiration and mobility. Treating the diaphragm with osteopathy has also been shown to have a positive effect on low back pain.
Osteopaths are interested in the function of your diaphragm because of it's various attachments and influence on thoracic respiration and mobility. Treating the diaphragm with osteopathy has also been shown to have a positive effect on low back pain.
Anatomy
The diaphragm is a large, dome-shaped muscle located at the base of your lungs. It is the principle muscle of breathing and has attachments to the xiphoid process (the bottom of the sternum), the inner costal cartilages of ribs 6 to 10, the arcuate ligament and the lumbar spine.
Embryology (development)
The diaphragm and liver are located together during embryonic development.
Where the liver goes, so does the diaphragm. As the brain and spine extend and ascend during this process, the diaphragm is left behind in the thoracic cavity. The muscular tissue of the diaphragm will then grow towards the interior surface of the abdominal wall.
The muscular domes that rise on either side of the central tendon have the ability to push downward on the abdominal viscera - and accounts for the bulging of the upper abdomen known as the “belly breath”.
On inhalation, the diaphragm descends, allowing 3 dimensional expansion of the thoracic cage and lungs. On exhalation the diaphragm ascends.
Benefits
Learning how to diaphragmatic breathe may help;
relax and lower the harmful effects of the stress hormone cortisol on your body
Lower heart rate
Lower blood pressure
Cope with symptoms of PTSD (post-traumatic stress disorder)
Improve core muscle strength
Regulate the autonomic nervous system (ANS) and the many processes under it’s control, including digestion.
How to do it
Lie on your back on a flat surface with your knees slightly bent and head supported. Place a pillow under your knees.
Put one hand on your chest and and one hand on your abdomen
Breathe in slowly through your nose into your abdomen. The hand on your abdomen should rise while your chest remains relatively still.
Exhale slowly with a sigh and your abdomen should fall. Try to allow a longer exhale than inhale to stimulate the parasympathetic (calming) nervous system.
Practice for 5 - 10 minutes, 3-4 times a day
osteopaths near me
Dr. Michelle Sherriff consults at Portland Osteopathy and Wellness Group
127 Percy Street, Portland, Victoria
References: Bryan Freeman Embryology Lecture Series
Osteopathic Manipulative Treatment Including Specific Diaphragm Techniques Improves Pain and Disability in Chronic Nonspecific Low Back Pain: A Randomized Trial.
Martí-Salvador M1, Hidalgo-Moreno L1, Doménech-Fernández J2, Lisón JF3, Arguisuelas MD4.
Yoga Anatomy: Kaminoff, L., Mathews, A., 2nd Ed.
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