Elite Osteopathy Chiropractic London

Keeping London Healthy and Informed

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10 Health Benefits of Spinal Manipulation and Adjustment


There are various health benefits of Spinal Manipulation and adjustment . Here are 10:

1. It relieves pain

2. It increases range of movement

3. It improves physical function


4. Increases blood circulation

5. It stimulates neurophysiology

6. It improves digestive function

7. It breaks joint fixations

8. Increases the body’s capacity to compensate

9. Releases nerve entrapment


10. Creates a powerful psychological effect of elation




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A Glass Of Milk A Day Keeps Knee Osteoarthritis Away

The journal Arthritis Care and Research has published findings showing that women who regularly drink fat-free or low-fat milk experienced a delayed progression of knee Osteoarthritis.

However the findings also show that those who regularly ate cheese had an increased progression of knee Osteoarthritis. 

The dietary information of 2148 individuals was gathered at the start of the study and the joint space of the knee was regularly measured via X-ray after 1, 2, 3 and 4 years.

It was seen that those who drunk more milk up to 7 glasses per week, the joint space width decreased.

No significant link was seen in men.

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The Beneficial Link Between Acupuncture And Neck Pain

A study published in the Journal of Orthopaedic and Sports Physical Therapy has shown the effects of acupuncture to be beneficial to neck pain.

17 patients with acute neck pain, were divided into two groups. One group received dry needling to trigger points whilst the other group remained untreated.

The treated group showed significantly better improvement with 33% reporting less pain immediately after treatment and 66% reporting less pain after 1 week. They also reported improved movement of the neck.

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What Are The Benefits Of The Plank?



Plank exercises are a popular element of isometric training, which involves contracting your muscles against stationary resistance. Isometric exercises are common for injury rehabilitation or reconditioning. Isometric exercises, such as planks, can help you get past strength-training plateaus and improve energy transference between your upper body and lower body. Plank exercises, in particular, benefit multiple elements of physical fitness and your general well-being.


The plank exercise helps strengthen midsection, upper-body and lower-body muscles along the front of your body. Planks also strengthen inner core muscles that support your joints. The rectus abdominis and transverse abdominis that form your outer and inner abdominal muscles, respectively, are primary supporters during plank exercises. The abdominal obliques also stabilize the plank position isometrically. Upper-body stabilizers include the pectoral and serratus muscles. Lower-body stabilizers include the quadriceps, sartorius and tensor fasciae latae.


Plank exercises help increase flexibility in posterior muscle groups throughout your body. Your shoulder girdle expands and stretches various muscles around your shoulders, collarbone and shoulder blades. Pressing the front of your thighs upward and lengthening your legs as much as possible stretches the hamstrings that form the back of your thighs. Plank exercises also stretch the arches of your feet as your toes hyperextend to support your weight.


Plank exercises have aesthetic benefits that can enhance your appearance by improving posture. Planks activate core muscles, including the transverse abdominis and iliopsoas, which stabilize your spine and hips. Plank exercises help prevent or reverse postural deficiencies, including lordosis and posterior pelvic tilt. Lordosis, or swayback, results from abdominal weaknesses that overextend your back; it tends to make your buttocks stick out. Posterior pelvic tilt, or flat back, results from hip flexor weaknesses and flattens the normal curvature of your spine.


Plank exercises might provide mental benefits that improve your mood. Plank exercises stretch muscles that commonly stiffen throughout the day and contribute to stress. Sitting at your desk might tighten muscles along the back of your thighs when your legs remain bent for several hours. Tension also develops in the shoulder girdle, if your shoulders tend to slump forward. The website Yoga Journal recommends plank exercises for stress reduction, because planks can help calm your brain. Plank exercises might also help to suppress anxiety. Symptoms of depression may improve if you perform plank exercises.




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Posture to Straighten Your Back


For correction of poor posture it is important to determine where improvement is needed, such as when sitting in an office chair.
Next, patients must work on changing daily habits to correct those areas. This effort will improve back support and over time help decrease back pain. It will take some effort and perseverance, and will seem a little unnatural at first. It is typical to feel uncomfortable, and even feel a little taller, but over time the new posture will seem natural and more comfortable.

Following are some guidelines of how to achieve good posture and ergonomics in the workplace and other situations.


Sitting Posture for Office Chairs

  • Be sure the back is aligned against the back of the office chair. Avoid slouching or leaning forward, especially when tired from sitting in the office chair for long periods
  • For long term sitting, such as in an office chair, be sure the chair is ergonomically designed to properly support the back and that it is a custom fit
  • When sitting on an office chair at a desk, arms should be flexed at a 75 to 90 degree angle at the elbows. If this is not the case, the office chair should be adjusted accordingly
  • Knees should be even with the hips, or slightly higher when sitting in the office chair
  • Keep both feet flat on the floor. If there’s a problem with feet reaching the floor comfortably, a footrest can be used along with the office chair
  • Sit in the office chair with shoulders straight
  • Don’t sit in one place for too long, even in ergonomic office chairs that have good back support. Get up and walk around and stretch as needed

Standing Posture

  • Stand with weight mostly on the balls of the feet, not with weight on the heels
  • Keep feet slightly apart, about shoulder-width
  • Let arms hang naturally down the sides of the body
  • Avoid locking the knees
  • Tuck the chin in a little to keep the head level
  • Be sure the head is square on top of the spine, not pushed out forward
  • Stand straight and tall, with shoulders upright
  • If standing for a long period of time, shift weight from one foot to the other, or rock from heels to toes.
  • Stand against a wall with shoulders and bottom touching wall. In this position, the back of the head should also touch the wall – if it does not, the head is carried to far forward (anterior head carriage).

Walking Posture

  • Keep the head up and eyes looking straight ahead
  • Avoid pushing the head forward
  • Keep shoulders properly aligned with the rest of the body

Driving Posture

  • Sit with the back firmly against the seat for proper back support
  • The seat should be a proper distance from the pedals and steering wheel to avoid leaning forward or reaching
  • The headrest should support the middle of the head to keep it upright. Tilt the headrest forward if possible to make sure that the head-to-headrest distance is not more than four inches.


Posture and Ergonomics While Lifting and Carrying

  • Always bend at the knees, not the waist
  • Use the large leg and stomach muscles for lifting, not the lower back
  • If necessary, get a supportive belt to help maintain good posture while lifting
  • When carrying what a heavy or large object, keep it close to the chest
  • If carrying something with one arm, switch arms frequently
  • When carrying a backpack or purse, keep it as light as possible, and balance the weight on both sides as much as possible, or alternate from side to side
  • When carrying a backpack, avoid leaning forward or rounding the shoulders. If the weight feels like too much, consider using a rolling backpack with wheels.

Sleeping Posture with Mattresses and Pillows

  • A relatively firm mattress is generally best for proper back support, although individual preference is very important
  • Sleeping on the side or back is usually more comfortable for the back than sleeping on the stomach
  • Use a pillow to provide proper support and alignment for the head and shoulders
  • Consider putting a rolled-up towel under the neck and a pillow under the knees to better support the spine
  • If sleeping on the side, a relatively flat pillow placed between the legs will help keep the spine aligned and straight.

It is important to note that an overall cause of bad posture is tense muscles, which will pull the body out of alignment. There are a number of specific exercises that will help stretch and relax the major back muscles. Some people find that meditation or other forms of mental relaxation are effective in helping relax the back muscles. And many people find treatments and activities such as massage therapy, yoga, tai chi or other regular exercise routines, or treatments such as chiropractic or osteopathic manipulation, etc. to be helpful with both muscle relaxation and posture awareness and improvement.



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Todays Arthritis Headlines


The headline news today is that scientists have proven that positive thinking can help beat the pain of Osteoarthritis. The research that took place at the University of Manchester was funded by Arthritis Research UK.

This is another case of age-old knowledge being claimed by science as revolutionary scientific thought. It really isn’t.


Basic Osteopathic philosophy states that the body is a unit. Our mind, body and spirit are individual domains that are interlinked to create a whole. These domains interact with and influence each other.

By this principle, if you are emotionally stressed you can experience physical symptoms such as tight muscles in your shoulders, headaches, nausea, indigestion. The body can lead onto emotional stress also, for example when concerned over physical symptoms you can get emotional symptoms like anxiety. This is a good illustration of how the mental and physical states are interlinked and influence each other.


Placebo effect is another good illustration. This is when a sham treatment is administered whilst the patient believes they are being given a treatment to target their ailment. In the early 1800’s placebo was commonly used as a treatment in itself. The only way placebo could work is if the mind, spirit and belief systems can affect the physical domain.


I very often say to my patients to keep a positive mental attitude as I have noticed that it can speed up the healing process.


This basic piece of medical common sense is front page news today. The newspaper article further patronizes its readers by showing a picture of a hand with labels of the index finger, middle finger and ring finger.

Scientists, please do give attention to basic medical philosophy but please give credit to where credit is due!

And on a positive note, I truly hope this research helps a lot of arthritis sufferers out there.

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Are men and womed wired up differently……literally?

It has long been said in jest that the brains of men and women work very differently. Perhaps this is true as Neuroscience studies at University of Pennsylvania suggests.

Neuroscientists have found that there is greater connectivity from front to back in one hemisphere in the brains of men, whereas there is more connectivity between the left and right hemispheres in women.

This is potentially, evidence that backups our gender stereotypes that men are single-task focused whereas women are better multi-taskers.

This research has been criticised by Neuropsychologists at Oxford University for not accounting for how connections can change over time due to changes in behaviour and environment.