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Main Street, Malahide Main Street, Raheny Lough Eigish, Castleblaney 01-6856900 malahideosteo@gmail.com

Osteopathy & Fitness Clinic

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Osteopathy/Physical Therapy €50

Paediatric Osteopathy €50

Rehabilitation Work

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Sore and stiff backs should not be treated with rest and exercise avoidance. If you wake with a sore or stiff back or if you're back feels tight and sore after exercise there are a few things you should and should not do. The following advice will yield the best outcome. ⠀ .⠀ You should continue with general exercise, keep active and keep the area moving. Dynamic fluid mechanics and neural stimulation is essential. You should load the area within your pain tolerance. A little bit of pain is not necessarily a bad thing. If you walk, you should walk. If you gym, you should gym. If you run, you should run, etc. etc. Also using mindfulness, stretching, and breathing techniques throughout the day can be very beneficial for a positive outcome too. Low back pain is overwhelmingly not serious, it is very common and statistically speaking you will be fine.⠀ .⠀ You should not waste time digging the area with a hard ball, a foam roller or any other useless instrument. If you think 'rest is best' you are wrong. 'Bend it and mend it' will work best. Manual therapy can be beneficial in getting better faster according to the N.I.C.E guidelines U.K. .⠀ Keep active, keep hydrated and use movement breaks throughout your day if you have a sedentary job. ⠀ .⠀ Reference; Feeling stiffness in the back: a protective perceptual inference in chronic back pain. Scientific reports, 7 (1), 9681. - Stanton, T.R. et al. (2017)⠀ .⠀ #lowbackpain #sportsinjury #physio #physicaltherapy #osteo #osteopathicmedicine #osteopath #chiropractic #fitfam #fitness #strengthandconditioning #irishfitfam

I give the Squat exercise to patients every day. It is a great rehabilitation exercise. It can be used for #lowbackpain hip pain or tightness, knee pain and many more #sportsinjuries - it is a great exercise. . However, most people get scared or worried that they are doing it wrong. I just finished teaching an S&C class. We did lots of squats. There were 23 people in the class and we all squatted differently. Some knees bent in, some bent out, some backs bent more than others, some backs didn't bend at all. Some feet turned out and some were dead straight. . Our bodies are biologically entities. We thrive with variability because we adapt really well. If your squat is "wrong" don't worry. Your body will adapt and you'll be great. Just keep moving, keep learning and keep pushing yourself. That's what leads to good health and longevity. . #exercise #fitfam #strength #strengthandconditioning #runninginjury #rehabilitation #fitness #irishfitfam #crossfit #squat #running #runfit

What we say to people and what people believe about their bodies really matters when it comes to pain and function. ⠀ .⠀ Exercise is good. Resistance exercise is really good. It's good for your joints, it's good for your muscles, it's good your bones and more importantly it's really good for your outlook on life. ⠀ .⠀ CrossFit or any Strenght & Conditioning class or exercise regime that is variable, challenging and doable will benefit your health. Exercises like Squats, Deadlifts, Cleans, Lunges or a loaded twist will not wear your joints out. These exercises do not overly promote tissue damage. And they are not bad for you. ⠀ .⠀ #crossfit #fitfam #exercise #irishfitfam #crossfitgirls #crossfitgames #strong #fitness #injury #trainingtips #pain #painfree #fitnessmotivation #trainingmotivation

Are you worried that your posture is causing your pain?⠀ Don't, because it's not, it wasn't in the past and it won't in the future.⠀ .⠀ If "poor" posture caused pain we'd all be in pain all the time. Take a look around your office, your gym, your running club or your cycling club. Everybody has different postures. None are perfect and most people aren't in pain.⠀ .⠀ Bad posture doesn't cause pain. Yes, you might feel pain while sitting at your desk but that's more likely due to; work outlook, stress, beliefs, mood, nutrition, sleep and previous exercise history and not a lot to do with the way you are sitting.⠀ .⠀ #osteopathy #physicaltherapy #physio #backpain #exercise #active #cardio #strong #instahealth #crossfit #getfit #strong #active #determination #fitfam #posture #fitnessaddict #weightloss #train #fitspiration #nutrition #wellness

"Overall, using your back normally (to twist, bend, run, etc.) will make it stronger, more flexible and more healthier in the long run. - Dr. Mary O'Keefe PT PhD . Use your back. Bend, twist, lift, swing, and stretch. Movement is good. If you squat, deadlift, bend over-row, ab curl, cable curl, etc, etc. Don't stop, don't worry. Keep moving. If you #run #golf or play #tennis keep going. . #osteo #osteopathy #osteopathmedicine #physiotherapy #physiotherapist #fisio #physicaltherapy #rehab #anatomy #massage #cardio #getfit #strong #active #determination #fitnessaddict #weightloss #instahealth #train #fitspiration #fitfam #crossfit

Q: How many pillows should you use when you sleep? A: It really doesn't matter how many. It is far more important to get a good night sleep. If that means using one pillow or five pillows, it doesn't really matter. . Neck pain it is not caused by sleeping posture. In fact good or bad posture is not a cause of pain when working or sleeping. We know that all pain is helped by good sleep. So, knock yourself out (pun intended) with as many pillows as you like. . #goodsleep #health #wellness #lifestyle #sleep #pain #neckpain #stress #osteopath #osteo #chiropractor #physicaltherapy #physio #injury #BackPain #sportsinjury #sportstherapist #sportstherapy

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