Author: leytonosteopaths@gmail.com

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

This week I have had a conversation with a patient worried that his back pain might be a sign of kidney trouble. His pain was right under his lower rib, where the kidney is located, which is why he thought it was the source of his pain.

Today I thought it would be helpful to share the key signs to help identify when pain is musculoskeletal (coming from bones, tendons, ligaments, muscles or joints):

• Position dependent – Musculoskeletal pain is usually worse is some positions than others (it will hurt more when you bend, twist or turn over for example).
• Relievable – Some positions will reduce or eliminate your pain.
• Onset – Musculoskeletal pain can be gradual or immediate but is usually related to a physical activity like awkward lifting or overexerting yourself.

• Location of pain – Musculoskeletal pain is usually localised to a specific area and is tender to the touch.

As my patient’s pain displayed all of the above characteristics I was very confident that it was musculoskeletal.

The other significant indication that his pain was not kidney related was the lack of kidney symptoms. There was no change in frequency or nature of urination, no blood in the urine and no fatigue.

If you have concerns about whether your pain is musculoskeletal or could be a sign of something more serious, don’t be afraid to get in touch. All our osteopaths have completed an intensive four year Masters degree in Osteopathy. During these studies we learn about the anatomy, physiology and pathology of ALL the systems in the body, not just the musculoskeletal system.

By asking questions and performing examinations we can tell you if your symptoms warrant further investigation (and refer you if needed), or if you are worrying unnecessarily – like my patient.

Shane Morris
Leyton Osteopaths

The importance of regular exercise is widely recognised in maintaining good health. More of us than ever before go to the gym, attend yoga classes, swim, run, play tennis or do some form of dedicated exercise.

While having a structured exercise regime has many benefits, it is equally important to pay attention to your overall activity levels throughout the day.

Activity levels refer to the general movement we do during daily tasks—whether it’s walking, standing, or even stretching while working.

Research has shown that even if you’re completing regular, intense exercise sessions, it’s still crucial to incorporate more movement into your everyday routine. For example, sitting for extended periods or having a sedentary job can significantly affect your posture, flexibility, and overall well-being, regardless of how much exercise you do. That’s why it’s important to balance exercise with frequent movement throughout the day.

Here are a few simple suggestions to help maintain an active lifestyle:

• Take short walking or standing breaks every 30-60 minutes to get your blood circulating and to avoid prolonged sitting.

• Use a standing desk or try walking meetings when possible.

• Incorporate stretching, joint mobilisation or strengthening exercises during your day to keep muscles limber and strong (desk squats anyone?).

• Aim for an additional 8,000 -10,000 steps a day (this doesn’t have to be all at once—regular shorter walks can be hugely beneficial).

By focusing on both dedicated exercise and regular movement throughout the day, you can optimise your health, reduce the risk of injury, and improve your overall energy and mood.

Please don’t hesitate to reach out if you have any questions or would like guidance on how to create a balanced activity plan. We are here to help you achieve your
best health!

On a semi regular basis we see patients who have gone to A&E with their back pain before coming to see us at Leyton Osteopaths. Invariably they regret the trip because they are sent home with some pain killers, having waited for 3-7 hours.

The most common ailments that cause people to make the trip to A&E are muscle spasms and sciatica. Both of these conditions can be horrendously painful but are not best treated in an emergency department.

When should you go to A&E with back pain?

ALMOST NEVER – if back pain and / or sciatica are your only symptoms.

The one exception being, if you think there’s a chance that you have a broken bone from, say, a trauma or fall.

However, if you are experiencing back pain or sciatica in addition to any of the following symptoms, a trip to A&E is warranted.

• Loss of bladder or bowel control – unexplained difficulty peeing, incontinence, or an inability to feel when you need to go. An indication of Cauda Equina Syndrome.
• Numbness or tingling around your genitals – sometimes called ‘saddle anaesthesia’. Another indication of Cauda Equina Syndrome.
• Unexplained chest pain or difficulty breathing – sometimes heart attacks can be felt in the back as well as the chest, arm and jaw.
• Weakness or sudden loss of coordination in your legs could indicate a spinal cord issue.
• Unexplained weight loss, fever, or night sweats – along with persistent back pain could indicate an infection or something more serious. A spinal infection is considered a medical emergency because it can cause permanent nerve damage if not addressed quickly.

Cauda Equina Syndrome is a rare but serious condition where nerves at the lower end of the spinal cord become compressed. This compression can lead to severe and permanent damage if not treated quickly (like lifelong incontinence, which is why it is considered a medical emergency) Treatment requires emergency surgery to relieve the pressure on the nerves, and the sooner the better.

What to do instead

Osteopaths are well placed to deal with back problems that do not require a trip to A&E. If you are in severe pain we will adapt the treatment accordingly and can usually help to relieve, or at least reduce the pain to some degree. But the most important step is to help you understand what exactly is happening, why it is happening and give you a plan for recovery.

A typical recovery plan involves a set of rehabilitation exercises to do at home, hands on treatment to desensitise the injury and some lifestyle protocols to speed up the recovery process. With most patients, when they have improved sufficiently, we will also introduce measures to prevent future occurrences.

If you have any doubts as to whether we can help or if you need a hospital visit just give us a call on 02030 961 900 and we’d be happy to discuss it.

Last night I noticed an interesting change in my behaviour.

Putting the bin out is usually a hassle. I live on the third floor and have a hundred and one other things I need to get done in the evening, including entertaining two small children who decide every single night they don’t want to go to bed.

To get to the bin store I need to put on my shoes and jacket and head outside into the cold and wet. As I said, not a big deal, but a bit of a hassle!

But yesterday I could feel myself actually being pleased at the prospect of doing this normally inconvenient task. Why? Because having recently started monitoring my step count, I realised it would help me reach my daily target. I even took a long route around the garden to make sure.

The task was exactly the same as as it always was but my perception shifted. My bin store walk was reframed from an annoyance to something helpful because I was focussed on a different target.

Choices

When faced with the choice of sitting comfortably and watching TV or venturing down onto the floor to do some exercises, the latter feels unappealing. It’s easy to choose the cosy sofa over pushing yourself physically.

But what if you reframed the question?
Instead of asking, “Do I want to do these exercises?” consider, “Am I willing to do the work to overcome my injury and start enjoying life again? Or “What can I do today to support my optimal health & well-being and ensure an active and vital future?”

By focusing on the bigger picture and clearly understanding your reasons for taking action, you can transform that internal dialogue.

Those uncomfortable reps no longer feel like a struggle, they become a worthwhile investment in your health and future. I love this quote from Arnold Schwarzenegger, which says it perfectly.

 “This is why I always smiled when I was in the gym. People always came up to me and said, “Why are you smiling? You’re working out 5 hours a day. You’re doing the same as the other guys, but the other guys have a sour face, they’re pi**ed off that they have to do another rep.” I looked forward to another 500 pounds of squat. I looked forward to doing more and more curls until my arms [would] fall off. Why? Because I knew that every rep that I did and every set that I did and more weights that I lifted, I get one step closer to turning that vision into reality.”

It’s all about perspective. When you shift the conversation in your mind, you empower yourself to embrace the discomfort as a stepping stone toward a healthier, more vibrant life, and like Arnie, you might learn to enjoy it.