Sprains and strains to muscles and joints happen to all of us. Prompt action can help your body to heal faster and may prevent further injury or prolonged pain. 

Remember RICE (Relative rest, Ice, Compression and Elevation)

Relative rest: Reduce activities that cause pain, but keep moving as comfortably as you can to support healing.

Ice: Wrap an ice pack in a thin tea towel and apply for 10–15 minutes several times daily for the first 72 hours to reduce pain and swelling.

Compression: A gentle compression dressing may support the joint and reduce swelling. Remove it immediately if you develop numbness, pins and needles, or white or blue skin.

Elevation: Raise the injured area slightly to help reduce swelling and pain.

Seek urgent help from A&E, an urgent care centre or NHS 111 if pain is not controlled by over-the-counter painkillers, you cannot bear weight, you lose movement or sensation, or swelling is severe.

If pain or swelling has not improved within a week, see your osteopath for assessment, treatment advice and manual therapy.

Why women should do weights

Osteoporosis makes bones fragile and more likely to fracture. It can affect anyone, but post-menopausal women are at greatest risk. Regular exercise helps bones absorb the minerals they need to stay strong.

Weight-bearing exercise, such as walking, housework or carrying groceries, and resistance exercise using weights or gym equipment are especially effective for strengthening bones.

Starting young is ideal: weight training can build stronger bones and help prevent fractures later in life.

But it is never too late. Greater activity can significantly improve bone health, even after an osteoporosis diagnosis.

Not keen on gyms? Dancing, yoga, tennis, Pilates, walking, running, gardening and housework all count. Aim for 150 minutes a week across at least five days, in blocks of 15 minutes or more. If you are new to exercise, start slowly and build up.

Unsure where to start? Your local osteopath can check for health concerns, address pain or injury and suggest exercises suited to your goals.

Upper Back Pain

Upper back pain can be as debilitating as lower back pain. Although usually not serious, it can cause considerable discomfort.

It may worsen when you move your head or arms, radiate along the ribs, and cause headaches or neck and shoulder pain.

Common causes include poor posture, injury, improper lifting and carrying heavy objects.

Even sneezing can trigger severe upper back pain.

To ease upper back pain:

Rest: Avoid painful activities for a day or two.

Sleep: Prioritise restful sleep.

Posture: Keep your head neutral, with your ears over your shoulders, to reduce strain.

Take care: Do not stretch through severe pain.

Use what helps and avoid anything that worsens your symptoms.

Persistent pain may have other causes, including osteoporosis or scoliosis, so seek an assessment if it does not improve.

Are you getting enough Vitamin D?

Public Health England’s 2016 vitamin D guidance is simple:

Although links with conditions such as cancer, multiple sclerosis and cardiovascular disease remain uncertain, the recommended intake is clear.

What you need to know:

Adults and children over one should consider a daily 10 mcg vitamin D supplement, especially in autumn and winter.

Those at higher risk of deficiency should take it year-round.

This includes people with little sun exposure, those who cover their skin outdoors, and people with dark skin, including those from African, African-Caribbean and South Asian backgrounds.

Why Vitamin D?

Vitamin D helps the body absorb calcium and phosphate, supporting healthy bones, teeth and muscles.

Deficiency can weaken bones, causing rickets in children and osteomalacia in adults.

Sources of Vitamin D:

The body makes vitamin D from sunlight. Short, regular exposure may be enough, but protect your skin before it burns.

Food sources include oily fish, red meat and eggs.

If unsure about supplements, ask a pharmacist, GP or health visitor.

References:

1.       https://www.nhs.uk/news/food-and-diet/the-new-guidelines-on-vitamin-d-what-you-need-to-know/

2.       https://www.nhs.uk/live-well/healthy-body/how-to-get-vitamin-d-from-sunlight/