If you look up online Why The Body Gets Weaker As You Age, many will say that you lose bone tissue and subsequently, muscle size and strength, as the muscle tissue itself also shrinks with age. I am certain this thought can leave many people feeling down and dejected. Though, isnt it possible that if a bone or muscle can weaken, it can also become …

Some say, Running wears your knee joints away, leading to early onset of knee pain and arthritis. Some say, that’s rubbish and that running can help prevents knee pain and arthritis… What do you think? For those that say running is bad, I ask what about walking? After all the mechanisms are the same. Even excessive walking, done incorrectly, withou…

Let’s not beat around the bush, A strong and solid core, looks and feels good. The core stabilises, balances, and powers the body during just about every activity. A strong core can reduce stress on the joints and allow you to achieve better posture. Planking helps you achieve this at any age. Some may wonder “how can I hold my bodyweight”? Well, i…

In 2011, I ruptured my ACL ligament in my right knee. In 2020, I noticed that over time, cysts that had developed inside my knee as a result of the injury, had began to bother me. I had started to depend more on my left leg, which caused me to walk differently. Come 2022, my son was born and what a year it has been! Though since, my back has become…

The trapezius muscle, Also known as the traps, plays an important role in posture. First, it is a large muscle of the back. It starts at the base of the skull moving down the neck, it then extends across the shoulders, and down the middle of the back, forming a trapezoid. The trapezius muscle acts as both a posture stabilizer and a movement muscle.…

It is important to be sensible when doing anything from exercise to simple everyday activities. Sensible exercise does not involve paying large sums of money to join a gym (and rarely go), or pound away vigorously on a treadmill, or even pump iron and feel inferior as the superfit gym bodies sweat and grunt around you. To get fit? Simply Go for a w…

Did you know, that the hands, feet, ears, and nose have reduced blood flow compared to the rest of the body? This explains why the extremities are cooler in cold weather than the rest of the body. You might wonder why? Well, simply put - the warmth goes where fat grows. This is why the stomach and chest are two of the warmest areas in the body. The…

Whilst Sitting at your desk or on your sofa, have you Ever wondered why you suddenly creep forward towards you phone or computer screen? It is definitely not because what you started watching 30 mins ago had suddenly become more interesting. A more likely reason, is the 7-14 lbs weight of the head (which if you are not sure, is roughly the weight o…

Everyday activity, whether it be walking, running, sitting or standing requires forward and backward movement of the pelvis. A common and well known cause of back issues remains a heavily favoured, forward tilted pelvis, which has lost the freedom to move sufficiently backwards. This inability can be caused by a variety of factors, including tight …

Have you ever gone for a treatment, like a massage or an chiro session, and had your practitioner find a tender / painful spot you had not realised had even existed before? Well, they are known as knots or trigger points. Knots or trigger points are caused by muscle overload due to overexertion, overuse, poor posture and trauma. Muscles become over…

All chained up - Our body is a system of chain links, whereby energy or force is generated by one part of the body, and then transferred successively to another part. Like For example, the upper and lower body in the motion of walking. We have three primary chains. 1. the kinetic, 2. the spiral and 3. the vertical. The Kinetic chain, governs moveme…

Inflammation isn’t always a bad thing: Acute inflammation is actually an important immune response that helps heal injuries or fight illnesses. But according to the National Institute of Environmental Health Sciences. chronic inflammation, which is inflammation that occurs in healthy tissues or inflammation that lasts for months or even years — can…

Have you ever experienced an ache in the lower back or an annoying sensation in the buttocks or your legs whilst driving? The symptoms experienced are often thought To be sciatica. So, You search sciatica online, and you find several stretches for the glutes and hamstrings or even a muscle known as the piriformis, which functions by helping rotatio…

Anterior pelvic tilt is a change in posture that happens when the front of the pelvis rotates forward, and the back of the pelvis rises. It is often visible in a person as it gives the lower back an exaggerated arch and makes the buttocks stick out. The Anterior pelvic tilts occurs when muscle imbalances in the lower half of the body develop as a r…

The lymphatic system is a network of delicate tubes throughout the body. These tubes drains fluid (called lymph) that has leaked from the blood vessels into the tissues, and empties it back into the bloodstream via kidney shaped glands known as the lymph nodes. How is lymph formed? Lymph develops through the pores present in the walls of capillarie…

To understand the effect of antibiotics, First it’s important to understand how infection works. Infection occurs when viruses / bacteria enters your body and infects a cells by penetrating its cell wall. The previously normal and now infected cell houses the infection which creates its own bacterial cell wall. Depending on the strength of the infe…

The Physiological reason Gaining weight after working out is likely due to a number of reasons, 1. muscle fiber inflammation, this is a normal response when the muscle fibres break down and repair, 2. muscle glycogen stores (this is the glucose that is broken down and stored in the body from our diet), 3. water weight gain, which is due to water re…

First, Let’s start with the reasons - 1. Tired muscles- When blood does not circulate properly, the oxygen carried in the blood fails to reach the muscle tissues effectively, which can result in muscles stiffening due to reduced blood flow and then cramping when required for movement. 2. Circulatory problems - those that sit or stand for too long, …

Ever wondered why it feels like a struggle to walk uphill or downhill? It is often due to the demand placed on weak leg muscles or tired stabiliser muscles of the pelvis and lower back, exerting themselves beyond their capacity to allow the body to carry out the activity. So to help, here are a couple of tips. First, pay attention to your posture w…

Let’s try a quick exercise - sit or stand now like you have just received the best news of your life! Did you just move or change position? If so, notice how you now feel more focused and energised. This is because Posture affects feelings. Our mood and emotions are physically stored in our body, and the way we stand, sit, or move can directly infl…

The 4-7-8 breathing technique involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This exercise helps to manage stress and anxiety. The breathing pattern aims to promote relaxation help people get to sleep. The technique- Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxe…

Quick question, Are you the tortoise or the hare? We all want to achieve our fitness goals as quickly as possible. Though, a more patient approach when trying to achieve those goals may be more sensible. This is where being like the tortoise has its perks. Here are 3 ways to avoid to injury and achieve your fitness goals 1. Warm up before exercise …

Oleh Back To Health Wellness

Oleh Back To Health Wellness

Oleh Back To Health Wellness

Oleh Back To Health Wellness

How to improve low mood and low energy These are many things that can affect our feelings / emotions and it determines what happens to us and how we go about our day. Some of these feeling may include feeling tired, lacking confidence, frustrated, angry and worried. Don’t worry, In this episode, we will cover 5 steps to take to improve mood and inc…

Written and Narrated by Andrew Siyabalawatte. The scenario is Your mid run, You’re feeling good pushing through your routine, you unexpectedly spot a pothole in your path and quickly take a big stride to avoid it, then it happens. What can be described as a sharp tweak, that brings you to a halt. Pulling, straining or even rupturing your hamstring …

Sitting to Live…A Clear Path To a Bad Back. Written By Andrew Siyabalawatte, Narrated by Emma Without a doubt, one of the biggest causes of lower back pain in men and women, is prolonged sitting. Sitting forces muscles to hold the head, neck, shoulders and back, in a fixed position. This demand forces the blood vessels to work harder by increasing …

Tight Hamstrings, A Good or Bad Thing? Written By Andrew Siyabalawatte, Narrated by Amy The short answer is Yes and No. Now for the long answer… The Hamstring muscles are made up of three muscles which are essential in the dynamic role of walking and running as they contract to bring the leg back and allow the knee to bend. Beyond the function of g…

Best Mattress For Back Pain – An Osteopath’s View In 2022 Can a Mattress Contribute to Back Pain? By Andrew Siyabalawatte. August 2022. Back Pain is the leading cause of disability in the UK and affects approximately one in six adults. Whilst our environment influences our posture, lifestyle and habits (for example, sitting slumped at a desk with o…

The Best Positions To Sleep and Manage Neck and Back Pain By Andrew Siyabalawatte, posted April 2021. Did you know that around ten million people in England suffer from back pain? Worrying figures from research by Arthritis UK show that people of all ages are struggling with a musculoskeletal problem. Bad sleeping positions definitely contributes t…

The Best Pillow For Neck Pain In The UK, written by Andrew Siyabalawatte and narrated by Arthur. Quite aptly named, The Original Groove® Pillow, formerly EasySleeper, was designed by those with neck pain to combat one or two of the most common predispositions to neck pain and back pain in the UK, Posture and Sleep. Do not get me wrong, sleep itself…

You may have heard the saying “tight muscles are weak muscles” and you may be thinking, but how can this be true? A True Cause of Muscle Pain This tightness occurs when a muscle group is not strong enough to support the task you are doing. For example, you may feel that you have very tight quads and hamstrings, which are worsened by physical activi…

Three Reasons Why You Should Get Proactive About Solving Chronic Back Pain, By Andrew Siyabalawatte and narrated by Emma. Whether you know the precise cause of your back pain, or have no idea where it sprang from, it is common to feel as though there is no end in sight. We are remarkably adept at modifying our movements and lives to accommodate dis…

Good Posture May Ease Symptoms of Depression, written by Andrew Siyabalawatte, and narrated by Emma. When you’re down in the dumps, sitting up straighter may lift your spirits. People with depression often slouch, their droopy shoulders mirroring their down mood. So what happens if they simply sit up straighter? They may feel more upbeat and less f…

5 Potential Causes For Neck and Shoulder Pain, written by Andrew Siyabalawatte and narrated by Emma. It’s easy to forget how much work our necks do each day – that is, until they start to hurt. Neck pain and stiffness is very hard to ignore, and, if it goes on for more than a few days, it can begin to interfere with our lives. It may make it diffic…

Are you guilty of poor posture? Click here to discover some of the surprising consequences of slumping, and why sitting straighter could make you feel much healthier. Maintaining good posture is a daily struggle for many of us. Whether you’re working on your feet or at a desk, it’s all too easy to slump into bad habits. You probably know that sitti…

For many, back pain has a habit of rearing its ugly head when we are least expecting it; it can impact every aspect of our lives, and make simply getting through the day a physically and mentally exhausting experience. Sciatica is one of the most common forms of back pain. The exact location of the pain – and its severity – varies from person to pe…

Slouching that occurs due to inactivity caused by weak or fatigued back muscles can ultimately lead to poor posture. The connective tissues I.e ligaments act when the back muscles are engaged in keeping a person's back straight. When the connective tissue is stretched beyond their normal range, the muscles in the back have to work harder to maintai…

If sitting with your legs on a stool/chair gives your lower back discomfort - stop and change position to sitting cross legged. Does the back feels easier?! If so, why would it help? With your legs outstretched, the nerves, muscles and ligaments connected to the lower spine and the pelvis, are being pulled into a lengthened uncomfortable position, …

Do you feel neck or lower back ache after sitting at your desk for several hours a day? Or even after standing for a short period of time? Keep your spine in mind in every environment you are in, and back ache will become a thing of the past!Oleh Back To Health Wellness