I’m an osteopath – here’s 8 ways to future-proof your body and the red-flags you must not ignore
BACK in agony? Neck on fire? Hip giving you trouble?
BackHug, the UK’s first robot back therapist, treats aches like a real human masseuse – but sadly we don’t all have access to such tech.
While that may be the future, 20million of us have a musculoskeletal issue right now.
And a record high of more than 2.5million people are off work with long-term sickness, with rates being driven up by severe back and neck pain.
But who needs robots when you have osteopath to the stars Anisha Joshi (osteoanisha.com)?
Here, Anisha, who has worked with Rita Ora and Nick Grimshaw, tells Lynsey Hope how to ease pain and protect joints and what to do when it may be something more serious.
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Shoulders
YOUR shoulders are some of the most mobile joints in the body, making them vulnerable to injury.
Anisha says: “Sitting with a rounded back at your desk, carrying heavy bags or sleeping awkwardly on your side can cause excruciating issues.”
PREVENT IT: Stand with your back against a wall and perform “wall angels” (gliding your arms up and down the wall in a “V” to “W” pattern) to boost mobility.
RED FLAGS: Call 999 if you have sudden pressure or crushing pain in your shoulder, especially if the pain runs from your chest to the left jaw, arm or neck, or occurs with shortness of breath, dizziness or sweating.
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This could signal a heart attack. Speak to a medic if you have unrelenting shoulder pain, too.
Wrists
MOST cases of hand or wrist pain will not be serious and should settle down in a few weeks, says Anisha.
She adds: “Our dependence on mobile phones has caused a huge rise in repetitive strain injury.”
PREVENT IT: Do the “prayer stretch” – put your hands together and lower to waist.
Also try holding a tennis ball, squeezing it then relaxing, to strengthen grip and the tiny ligaments in the fingers, which you use a lot.
RED FLAGS: See your GP or call 111 if you have severe wrist pain, feel faint, dizzy or sick from the pain, are unable to move your wrist or hold things, have a wrist that has changed shape or colour or have lost feeling in all or part of your hand.
These are signs your wrist could be broken.
Numbness may signal carpal tunnel syndrome, which is pressure on a nerve in your wrist.
Hips
AROUND 8.5million of us have osteoarthritis of the hip.
Anisha says: “Hip pain has become more common since the pandemic, especially anterior hip pain, because people are sitting a lot more and this causes compression at the front of the joint.”
PREVENT IT: Try the footballer hip rotation.
Lift your knee until your thigh is parallel to the floor.
Move it to the side then rotate your thigh so your shin is parallel to the floor behind you.
Repeat with the other leg.
RED FLAGS: If you’ve had a fall, hip pain could mean it’s broken.
If you have a hot, swollen hip and a high temperature, or feel hot and shivery, there could be an infection.
Knees
KNEE pain is common and you may suffer an injury if you play tennis or football where you change direction quickly, says Anisha.
PREVENT IT: Protect and strengthen your knees by focusing on balance.
Sit down and gently stand up using only one leg.
Repeat on the other side.
Wall sits are another helpful exercise.
RED FLAGS: Call 111 if your knee is very painful, badly swollen, you cannot move or put any weight on it, it has changed shape or you have a very high temperature, feel hot and shivery or have redness or heat around your knee.
Ankles and feet
PLANTAR fasciitis – pain at the bottom of your foot around your heel and arch – is very common, says Anisha.
She adds: “The ankle is a complicated joint, so you may suffer Achilles and calf pain as well.”
PREVENT IT: Stand on one leg while brushing teeth.
Keeping balance is great for strengthening the tiny ligaments in the foot.
RED FLAGS: Pain or swelling in one leg, redness, particularly at the back below the knee, warm skin or a heavy ache in the affected area could signal deep vein thrombosis, a blood clot in the leg which can be life-threatening.
Jaw
JAW pain is debilitating, especially if it makes it hard to eat or talk. It can also cause headaches,” says Anisha.
PREVENT IT: Put tongue on roof of mouth, open and then shut mouth. This gives a stretch under the tongue.
RED FLAGS: Severe pain may mean dislocation or a break, get medical help.
Back
“BACK pain is very common, which is not surprising given how much is going on in your torso,” Anisha explains.
“Sometimes back pain can be referral pain from major organs, but you can also get muscular pain, spinal problems and nerve impingement.
“Sleep, stress levels and how much movement you are doing can all have an impact.”
PREVENT IT: Try gentle yoga poses such as child’s pose, cat/cow and core strengtheners like the plank.
Even if you are in acute pain and feel like you can’t move, it is important to try.
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RED FLAGS: Watch out for increased urination and thirst, as that could indicate a kidney infection manifesting as lower back pain.
Seek help if you experience a sudden loss of weight, appetite, bladder control or bowel movements, night sweats or numbness around your pelvis.
