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Physiotherapy for a pain free pregnancy

Back pain during pregnancy is common and it’s no wonder. You’re gaining weight, you’re walking in a new way, and your hormones are relaxing the muscles and ligaments throughout your body. But you don’t have to grin and bear it.

While studies show that 50 to 70% of all pregnant woman suffer back pain, often, you can treat, or prevent back pain during pregnancy.

To help make your pregnancy as pleasant as possible and facilitate an easier delivery, back pain should always be addressed as quickly as possible and managed throughout your pregnancy.

As your baby grows, the centre of gravity of your body will shift, leading to more awkward movements, as well as potentially causing pressure on nerves and triggering lower back pain.

Other causes of pain may well be the increase in hormones relaxing the joints and loosening the ligaments, the additional weight of the baby that your back must support, together with poor posture and stress.

These will all find a weak point to exploit and that weak point will may be your lower back or pelvis, or shoulders and upper back.

Mobilisation of the joints, massage and stretches of tight muscles can be highly effective in helping reduce any aches and pains.

Undertaking an exercise and treatment programme, designed by a qualified physiotherapist, will help strengthen the back and abdomen, also highly effective in helping reduce any aches and pains. We focus on improving posture and alignment so that your body is in the optimum position to take any strain.

Of course no two women are the same. So, we’ll always be guided by what your body is telling you.

In that context, we’ll teach you how you can use your muscles to support your back and bump; how to exercise safely during pregnancy; and how you can change the way you do everyday things to avoid aggravating symptoms.

Here are a few tips for now…

• Avoid high heels and other shoes that do not provide adequate support

• Avoid sleeping on your back

• Squat to pick something up rather than bend

• Elevate your feet whenever possible

So you needn’t suffer during pregnancy. Through proven means we can reduce the frequency and intensity of any pain, safely and effectively. We can also help you in the postnatal period, with safe and gentle exercises to help the pelvic floor and abdominal muscles regain their tone, so they can return to supporting your spine effectively.

Call today to book an evaluation and hear how we can prepare the treatment schedule that will work best for you and for the safety of your baby.

Our Edgware clinic is easily accessible from Mill Hill or Stanmore.

The Green Clinic: Chartered Physiotherapists Stephen or Talia – 020 8728 0625 www.edgwarephysio.com

Our Shenley clinic is easily accessible from Radlett, Borehamwood and Elstree.

The Gingerbread House: Chartered Physiotherapists Stephen or Talia – 01923 852852 www.radlettphysio.co.uk

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Hubbies! Careful handling is required this Mother’s Day

It’s a tough job being a Mum. No pay. No days off. No respite. Now’s your chance to return the love, guys.

So, here’s a thought…

A massage for Mother’s Day will restore balance in your loved one’s life and boost their sense of wellbeing.

A massage has become an increasingly well received gift for Mother’s Day. But be aware, if you were to Google ‘massage for Mother’s Day’ you’ll see all manner of therapists presenting their services with increasingly tenuous claims for healing.

So, careful searching as well as careful handling is the order of the day.

A proper massage can deliver a whole host of therapeutic benefits, from increasing range of motion, to decreasing pain, to stress relief. But the bottom line is that when the pressure is relieved, you should feel the benefit as your body returns to keeping pace with your lifestyle.

In our view, this kind of equilibrium can only be achieved, through a qualified practitioner.

It’s this combination of art and science that The Green Clinic do so well.

With a combination of long gentle strokes, then deeper kneading, assisted stretches of the muscles and gentle mobilisation of the joints, you’ll feel rejuvenated.

And as Chartered Physiotherapists, The Green Clinic can also design and deliver the most effective rehabilitation programmes thereafter, should you wish it.

For Mothers’ Day The Green Clinic has a special offer of £39.99, to be taken-up by the end of March.

Your partner will be more relaxed, less stressed, experience an increase in energy levels and improved levels of concentration. As well as gain relief from those minor aches and pains. And it might even rub-off on you.

The Green Clinic offers truly holistic physiotherapy from a highly qualified team, to make a difference to you and your partner for Mother’s Day, the day after and beyond. So, they’re head and shoulders above many who offer massage services.

But if you’ve seen this blog first girls, share it immediately with your partner and of course drop the most subtle of hints and if that fails, hand him the phone and … job done!

And Hubbies, if there was any doubt the lady in your life deserves careful handling, call The Green Clinic now on 020 8728 0625 . No pressure!

Our Edgware clinic is easily accessible from Mill Hill or Stanmore.

Our Shenley clinic is easily accessible from Radlett, Borehamwood and Elstree.

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Are You Feeling Run Down?

Hypermobile people often have poor posture – it feels like a big effort to sit or stand straight.
Hypermobile people often have joint or muscle pain.
Hypermobile people find everything is more effort, and takes more energy, so are more likely to have reduced immunity.
Hypermobile people sometimes find that exercise makes them feel worse – they are more likely to overdo it.
Hypermobility is often mis-diagnosed!

As well as seeing a Physiotherapist for the right advice on the right kind of exercise, vitamin and mineral supplememnts can really help, such as Vitamin C and D, magnesium and zinc.

Our Edgware clinic is easily accessible from Mill Hill or Stanmore.

The Green Clinic: Chartered Physiotherapists Stephen or Talia
020 8728 0625 www.edgwarephysio.com

Our Shenley clinic is easily accessible from Radlett, Borehamwood and Elstree.

The Gingerbread House: Chartered Physiotherapists Stephen or Talia
01923 852852 www.radlettphysio.co.uk

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Do You Need Physiotherapy? Free Assessment!

Not all Physiotherapists are the same.

There is a wide variety of skill and experience.

Come in for a free 15 minute assessment or call us for an assessment over the phone to decide whether Physiotherapy can help you.

Our Edgware clinic is easily accessible from Mill Hill or Stanmore.

The Green Clinic: Chartered Physiotherapists Stephen or Talia
020 8728 0625 www.edgwarephysio.com

Our Shenley clinic is easily accessible from Radlett, Borehamwood and Elstree.

The Gingerbread House: Chartered Physiotherapists Stephen or Talia
01923 852852 www.radlettphysio.co.uk

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Joint Hypermobility – Common Clues

Delighted to see an article in The British Medical Journal

http://www.bmj.com/content/342/bmj.c7167.full

Common clues suggesting joint hypermobility syndrome:

In children and adolescents
Congenital dislocation of the hip

Late walking, with bottom shuffling instead of crawling

Recurrent ankle sprains

Poor ball catching and handwriting skills

Tiring easily compared with peers

So called growing pains or chronic widespread pain

Joint dislocations

In adults
Non-inflammatory joint or spinal pain

Joint dislocations

Multiple soft tissue (including sporting) injuries

Increase in pain or progressive intensification of pain that is largely unresponsive to analgesics

Progressive loss of mobility owing to pain, or pain avoidance through movement avoidance

Premature osteoarthritis

Autonomic dysfunction, such as orthostatic intolerance (dizziness or faintness) or postural tachycardia syndrome (in this form of dysautonomia, in 60° upright tilt the blood pressure remains constant while the pulse rate rises by a minimum of 30 beats/min)

Functional gastrointestinal disorders (sluggish bowel, bloating, rectal evacuatory dysfunction)

Laxity in other supporting tissues—for example, hernias, varicose veins, or uterine or rectal prolapse

We have years of experience in treating children and adults with hypermobility.

Our Edgware clinic is easily accessible from Mill Hill or Stanmore.

The Green Clinic: Chartered Physiotherapists Stephen or Talia
020 8728 0625 www.edgwarephysio.com

Our Shenley clinic is easily accessible from Radlett, Borehamwood and Elstree.

The Gingerbread House: Chartered Physiotherapists Stephen or Talia
01923 852852 www.radlettphysio.co.uk

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Is your handbag a pain in the neck?

If you look at someone from the side, their spine should be a gentle S-shaped curve. From behind, their spine should be a straight line.

Anything that causes the spine to be pushed or pulled away from this ideal shape can cause strain in the spine, and the more often it happens, the more this strain can build up. This can lead to headaches, pain in the neck, upper or lower back.

Carrying handbags that are too heavy is one such cause of strain.

The trend for oversized bags means there is more space to fill. The bigger the bag, the more tempting it is to pack it all in.

The Daily Mail in 2007 quoted a study which found that women today carry twice as much in their handbags as their mothers used to. Mum might have had a coin purse, a powder compact, a couple of tissues and a house key.

Increasingly, women are carrying more gadgets such as iPods and mobile phones, which has created a demand for larger handbags. A survey in the Independent in 2008 showed that the average weight of a woman’s handbag has increased by 38% over five years to 2.37 kilos (5lbs). In some cases the weight of a full handbag can be up to 7kg (15 lbs). As well as packing more inside, the handbags themselves are often heavy.

Overfilling an enormous bag is less of a problem if you can just throw it in the car, but if you need to walk any distance carrying it, the strain just builds up.

Carrying a bag on one shoulder leads to improper weight distribution across the neck, shoulder and back, causing strain in the joints, muscles and ligaments of the spine, which can lead to pain. Carrying the bag over one shoulder causes the shoulder to hike up which can shorten the muscles.

As a result, more and more women are requiring treatment for neck, shoulder and back pain.

The Health & Safety Executive report that back pain is more common when lifting heavy items;
carrying loads awkwardly, or one handed; repetitive tasks; bending or crouching; lifting when tired.
Although there is no such thing as a completely ‘safe’ lift, for an average woman, the maximum recommended weight to lift from the floor is 3kg or from knee height 7kg. This assumes that the bag is grasped with both hands, and lifted in reasonable conditions, with the lifter in a stable body position. If you usually put your handbag on the floor when not on th move, your limit is 3kg, if you are able to lift and lower it carefully with both hands!

If it is really necessary to carry a large handbag, try to reduce the weight of the handbag itself to no more than 1 to 2 lbs. Then try to minimise how much stuff you’re putting in your bag. Ditch anything you don’t need and then think about how you carry your bag. You should alternate the bag from one shoulder to another, every 10-15 minutes.

It is much better not to carry the entire weight of the bag on one shoulder.

Ideally the weight should be distributed evenly across your body, which means using something like a rucksack, or pulling a carrying case with wheels for heavier items. The next best option is to wear a bag that you carry across your body like a satchel.

Here are a few tips to keep your handbag from being a burden.

– Weigh your handbag. You might be amazed by how much it weighs!
– Think through the day ahead and pack your handbag accordingly. There’s no need to cart around sunglasses if the season has changed.
– Pack a smaller make-up bag with a few essentials. You’ll only have to touch up your make-up during the day so leave the foundation and brushes at home.
– De-clutter your purse of small change – clear it out or try to use it up.

Exercising regularly is also advisable. If you have a strong core from exercise like pilates, you’re much less likely to hurt yourself.

For the sake of your spine, when you choose a handbag, less is always better!

It’s important to find ways to stay healthy while staying in fashion.

For advice on your posture, or advice on exercises for a strong core, see an experienced physiotherapist.

If you have pain from repeated carrying, or from your posture, for the right kind of hands on treatment, see an experienced physiotherapist.

The Green Clinic is based in Edgware, Middlesex, and in Shenley, Herts.

Our Edgware clinic is easily accessible from Mill Hill or Stanmore.

The Green Clinic: Chartered Physiotherapists Stephen or Talia
020 8728 0625 www.edgwarephysio.com

Our Shenley clinic is easily accessible from Radlett, Borehamwood and Elstree.

The Gingerbread House: Chartered Physiotherapists Stephen or Talia
01923 852852 www.radlettphysio.co.uk