Author: leytonosteopaths@gmail.com

I wanted to share a simple but powerful idea — something that could help you or someone you care about who’s dealing with persistent pain or a more serious injury.

One of the most effective strategies I use in clinic is increasing the level of commitment to the recovery process. It sounds obvious, but it’s often the missing piece.

Here’s a common scenario:
Someone with persistent back or neck pain is given exercises by their GP or physio and told to do them a few times a week. They manage 10-15 minutes a week — which is definitely better than doing nothing, but not nearly enough when you’re facing a significant issue.

Here’s a useful way to reframe it:
 1% of your day = 14 minutes and 24 seconds.
That’s a solid starting point. Make that your minimum commitment on your recovery.

 If your injury is affecting your quality of life more seriously, consider aiming for 5% (around 72 minutes) spread throughout your day. This might include rehabilitation exercises, walking, swimming or even working on the mental side of recovery.

Recovery isn’t just about doing something — it’s about doing the right things, at the right intensity, consistently. When those three elements align, progress usually follows.

Going forward, here are 3 key takeaways:

1. Check your current commitment — Are you doing enough each day to give your body the best chance of recovery?

2. Review your plan — Are you confident you’re doing the right exercises at the right intensity? If you’re not sure, we’re here to help.

3. Think daily, not weekly — Build recovery habits into your routine, even if it’s just 1% of your day to start.

One of the most frequent — and understandable — mistakes I see people make when dealing with back pain (or any acute injury, for that matter) is pushing too hard, too soon.

We’ve all heard the advice: “Keep active.” And yes — that’s absolutely true. Staying mobile is important. Resting in bed for days on end is rarely helpful and often makes things worse.

But here’s the catch: When tissues are irritated or injured, they’re more sensitive than usual. That doesn’t mean they’re permanently damaged — but it does mean they need some careful handling.

Here’s what that looks like in practice:

1. Adapt, Don’t Avoid Completely stopping all activity isn’t the goal — but neither is charging ahead with your usual workouts or routines. Modify movements that aggravate your pain, and find ways to keep moving in ways that feel manageable.

2. Let Pain Be Your Guide (Not Your Limit) Some discomfort is okay, especially if it settles quickly after movement. But sharp, worsening, or lingering pain usually means you’re asking too much, too soon. Tune in and adjust.

3. Gentle > Intense (Early On) in the first few days of a flare-up or injury, think about movement as a way to signal safety to your body. Slow, rhythmic movements — like walking or gentle mobility exercises — can reduce stiffness and promote healing without irritating the area further.

4. Think Progress, Not Perfection Recovery is rarely a straight line. You might have better and worse days — that’s normal. The key is to gradually do a little more over time without overwhelming the system.

The bottom line?

Rehabilitation is a balance between movement and sensitivity. With the right approach, you can stay mobile and support your recovery without pushing yourself into a setback.

Over the past couple of months, I’ve been feeling quietly pleased with myself — I’ve finally established a helpful new habit: a consistent evening stretching and mobility routine.

Building positive habits is a genuine superpower when it comes to improving your health. So I thought I’d share what helped me establish this one — in case it helps you build a habit of your own.

🔁 Trigger

I do my mobility routine at the same time every night — 10pm, right after my evening reading session. Pairing it with another consistent activity helps it become automatic. It’s as routine now as brushing my teeth.

⏱️ Set the Timer

I set a 20-minute timer. Having a clear end point makes it far easier to get started — it turns the task into a short commitment instead of an open-ended chore.

🧠 Have a Plan

By 10pm, my brainpower is in short supply — so I don’t want to think about what to do next. I know exactly what I want to do and I can move through my routine on autopilot. No decisions, no friction.

🧰 Optimise Your Environment

Next to my sofa, I keep everything I need: a foam roller, a lacrosse ball, and a resistance band. No excuses. It’s all within arm’s reach, making it easy to stick to the routine.

🎯 Keep the Bigger Picture in Mind

There are nights when I don’t feel like doing it — of course. But I remind myself why I’m doing it: to stay mobile and strong enough to keep doing the things I love for years to come. That long-term vision keeps me going.

I’ve been doing this routine consistently for about two months now, and I can already feel the benefits — more mobility, less tension. That progress becomes its own motivation. If I miss a night (which happens), I just pick it up again the next day.

💡 Final Thought

Motivation comes and goes — but habits stick. Build the right ones, and they’ll quietly keep you at your mental and physical best.

This week, a patient (who I was treating for back pain) asked if I knew anyone who could help with his shoulder injury. I was a little surprised — because shoulder injuries are one of the most common issues we treat.

That made me realise: I probably haven’t done the best job of explaining what osteopaths actually treat. So, here’s a quick breakdown to clear things up.

What Do Osteopaths Treat?

Osteopaths specialise in the neuromusculoskeletal system – that’s a fancy way of saying:

• Neuro = Nerves

• Musculo = Muscles (including tendons)

• Skeletal = Bones (including joints, cartilage, and ligaments)

We don’t treat broken bones, but we do treat the joints and soft tissues that support them. These areas are involved in nearly every movement your body makes – which means when something goes wrong, it can affect your whole system.

Common Problems We Help With:

• Back pain

• Neck pain

• Shoulder injuries

• Sciatica

• Hip & knee pain

• Headaches

• Jaw pain

• Elbow, wrist & foot pain

• Sports injuries

• Pelvic pain / pregnancy related pain

• Vertigo

As you can see, pain is a common reason people come to see us — but it’s not the only one. We also help patients who want to:

• Improve posture (e.g. rounded shoulders or forward head)

• Increase flexibility and mobility

• Prevent future injuries or discomfort

• Reduce stress

What About Babies and Children?

Some of our osteopaths also treat babies and children using very gentle, hands-on techniques. This can be helpful for:

• Feeding or latching difficulties

• Colic or reflux

• Unsettled behaviour

• Flat head syndrome

• Birth trauma or muscular tension after delivery

Many patients first come to us because they’re in pain — but they stay because they want to take a more proactive approach to their long-term health and movement.

If you’re not sure whether osteopathy can help with something you’re dealing with, just ask — you might be surprised!

Best,

Shane Morris

Leyton Osteopaths

If you are recovering from injury, seeking better results from your workouts or keen to reduce stress, learning how to harness the power of your autonomic nervous system is a must.

The autonomic nervous system is the part of your nervous system that automatically controls essential body functions like heart rate, breathing, digestion, and temperature—without you having to think about it.

It is divided into two parts the ‘sympathetic nervous system’ and the ‘parasympathetic nervous system’.

The sympathetic nervous is commonly known as ‘fight or flight’ response and is activated in times of stress. Your body is not focussed on healing and recovery in this state.

Most of us spend too much time in fight or flight mode and would benefit greatly from increased activation of our parasympathetic nervous system, sometimes referred to as the ‘rest & digest system’.

Meet Your ‘Rest & Digest’ System

When activated, this calming response:

✅ Slows the heart rate
✅ Relaxes muscles
✅ Supports digestion

✅ Conserves energy

✅ Leads to a calm state of mind

✅ Promotes recovery
✅ Helps your body repair

Activate It With Your Breath:

There are various ways to activate your parasympathetic nervous system but the quickest, most effective and most readily available way is through your breath. Here’s how to do it.

• Breathe in and out through your nose

• Keep your breath low (your tummy should push out when your breathe in)

• Slow your breathing rate down

• Elongate the out breath – so you are breathing out for longer than you’re breathing in

This is a very simple exercise, but as you hopefully now understand, it has a profound effect. Breathing exercises like this are exactly what elite sports stars, entertainers and special forces operatives use in times of extreme stress. They use them because they are effective – and they will work for you too.

The more you practice, the better you’ll get—but you’ll start feeling the benefits right away.

Best,

Shane

P.S. Your body’s healing mechanisms and parasympathetic nervous system are more active when your are asleep. Many people find doing this breathing exercise helps them drop off to sleep more easily.

Today, I want to share a simple idea with the power to transform your health & wellbeing: keystone habits.

💡 What Are Keystone Habits?

Keystone habits are small daily routines that create a ripple effect, positively influencing many other areas of your life. They don’t just improve one thing—they act as anchors that help other healthy behaviours fall into place.

Think of them as “gateway habits” that set the tone for your day, your mindset, and your physical wellbeing.

For me, exercise is my number one keystone habit. If I workout I make better choices about what I eat, have better sleep routines and pay more attention to my mental state.

My second keystone habit is reading. In the evening, there’s a moment after the kids finally go to bed where I plonk down on the sofa. In that moment I will either pick up a book or the TV remote control. If I have the wherewithal to choose the book I will inevitably also do my evening stretching & mobility routine, get myself prepared for the next morning and go to bed earlier.

🔑 Why Keystone Habits Matter for Your Health

Research—and plenty of lived experience—shows that certain habits lead to:

• Improved mobility & movement

• Reduced stress and tension

• Better sleep

• Fewer injuries

• More energy and focus

In short: the right habits support your body in functioning at its best.

🧩 Examples of Powerful Keystone Habits

Here are a few that I consistently see making a real difference for patients:

1. Daily Movement

• Doesn’t have to mean the gym—think walking, stretching, cycling, or a short yoga routine.

• Even 10–15 minutes a day can improve circulation, reduce stiffness, and boost your mood.

2. Consistent Sleep Routine

• Going to bed and waking up at the same time supports recovery, hormone balance, and mental clarity.

• Quality sleep is a foundation of physical health.

3. Meal Planning or Prepping

• Reduces last-minute unhealthy choices.

• Helps maintain balanced energy and better nutrition.

✅ The Trick? Start Small

The beauty of keystone habits is that you don’t need to do everything at once. Start with just one. Once that habit becomes automatic, others tend to follow naturally.

Ask yourself:

• What’s one small change I could make today that might improve more than one area of my life?

👋 Final Thoughts

Whether you’re recovering from an injury or just want to feel your best, understanding and executing your keystone habits can make all the difference.

If you’re unsure where to start, I’m happy to help you identify the right habit for your specific situation—and support you as you build it into your routine.

To your health,
Shane

One of the most common topics that comes up in clinic is sleep posture – and for good reason.

Let’s start with the most important point:

💤 Why Sleep Matters So Much

There’s little else that has such a huge impact on your overall health as a good night’s sleep. So when it comes to sleep posture, the goal is simple:

Find the position(s) that allow YOU to sleep well.

⚠️ Debunking Sleep Posture Myths

You may have read online that you must sleep in a certain position to avoid “misaligning” your spine. This is misleading and often causes unnecessary worry.

Here’s the truth:

• Your sleeping position won’t structurally change or damage your spine.

• Some positions might feel better or worse depending on your body or injury – but that’s about comfort, not alignment.

• What works for one person may not work for another – there’s no universal “perfect” posture.

😴 Front Sleepers – Friend or Foe?

You’ve probably heard, “Never sleep on your front!” But…

• While it can be awkward for some (e.g. due to neck rotation or lower back compression),

• Others – especially those with flexible necks or disc issues – may actually find it comfortable and relieving.

So again, it’s about what works for you.

🧭 Finding the Best Sleeping Position (For You)

• If you’re sleeping well and not in pain – keep doing exactly what you’re doing.

• If you’re waking up with neck or back pain, then posture is worth paying attention to.

Let’s break it down further:

🤕 Neck Pain & Sleep Posture

You’re likely to be on your side or back (as front sleeping is often naturally avoided).

Things to aim for:

• Neck in a ‘neutral’ position – not overly bent or rotated.

• On your side:

  • Use enough pillow height to prevent your head from dropping.

  • Avoid too many pillows that push your neck too high.

• On your back:

  • Keep the head supported and avoid having it fall too far back (excessive extension).

Flexion vs. Extension:

• Imagine standing upright looking ahead = neutral.

• Chin to chest = flexion.

• Looking up to ceiling = extension.

Many necks dislike being stuck in excessive extension (common when back sleeping with poor pillow support).

Remember, ‘neutral’ is a range, not one fixed perfect position.

✅ A Simple Neutral Neck Test:

While lying on your back or side:

1. Tuck your chin fully toward your chest (flexion).

2. Tilt your head as far back as it will go (extension).

3. Now find the midpoint between those two – that’s a good estimate of neutral.

😣 Lower Back Pain & Sleep Posture

Just like the neck, some backs prefer flexion, others extension.

Common scenarios:

• Front sleeping = usually extends the lower back.

  • Can be painful with joint issues.

  • Can feel relieving with disc problems.

• Back sleeping = generally neutral,

  • But placing a pillow under your knees can reduce unwanted extension.

• Side sleeping (slightly foetal) = good for:

  • Muscle tightness or spasms (promotes gentle flexion).

  • Relief from general lower back discomfort.

👉 A pillow between your knees can also help by subtly repositioning your pelvis and lower back for less pain.

🫁 Other Factors to Consider

Snoring or Sleep Apnoea?

• Back sleeping can worsen symptoms.

• Try side sleeping for better airflow and reduced obstruction.

Morning Pain?

• Waking up sore doesn’t always mean your posture is to blame.

• Pain can be due to:

  • Inflammation building up overnight.

  • Lack of movement.

  • Natural stiffness in healing tissue.

🛏️ What About Pillows?

This comes up a lot, so here’s my take:

• The goal: adequate, consistent support.

• Most people do well with:

  • One large or two smaller pillows.

• Memory foam can help because it keeps its shape through the night.

• Feather pillows can flatten and lose support.

• Orthopaedic pillows?

  • If you like them, use them.

  • But you’re not damaging your spine by using a regular pillow – so don’t stress.

🔑 Key Takeaways

• Getting a good night’s sleep is one of the best things you can do for your health.

• The best sleep posture is the one that helps you sleep well.

• If you’re having pain:

  • Pay attention to the flexion/extension of your neck and lower back.

  • Make small adjustments to find what feels best.

If any of the explanations above were hard to visualise, or you’re not sure how they apply to you, please feel free to get in touch – I’m happy to go through it with you in person.

Sleep well,
Shane