In 1989, Dr. Perrin made an unexpected discovery while treating a patient with ME. As he worked on improving the patient's posture, he noticed a significant improvement in their ME symptoms.

This serendipitous finding led Dr. Perrin to develop a revolutionary theory about the underlying causes of ME/CFS.

Dr. Perrin's theory challenges conventional understanding of ME/CFS. He proposes that:

1. ME is caused by problems with the lymphatic system
2. The lymphatics, controlled by the autonomic nervous system, are draining incorrectly
3. This faulty drainage pushes toxins back into the brain
   
   

At the time, this theory faced significant skepticism from the medical community, primarily because there was no proof that the brain had a lymphatic system.

Despite initial skepticism, scientific discoveries over the years have begun to support Dr. Perrin's theory:

• In 2012, a study at Rochester University showed brain drainage into the lymphatics
• In 2015, researchers at the University of Virginia discovered lymphatic vessels in mouse brains
• In October 2024, a study confirmed the existence of these vessels in human brains

These findings have lent credibility to Dr. Perrin's work and opened new avenues for understanding and treating chronic fatigue conditions.

Based on his theory, Dr. Perrin developed the Perrin Technique, a manual treatment method designed to address the underlying issues in ME/CFS. The technique focuses on:

1. Stimulating lymphatic drainage from the brain and spinal cord
2. Restoring the health of the sympathetic nervous system
3. Using osteopathic techniques to improve overall body function

The Perrin Technique involves a comprehensive treatment plan:

1. Initial Assessment: A thorough examination to identify physical signs associated with ME/CFS
2. Manual Therapy: Gentle manipulation and massage techniques to stimulate lymphatic drainage
3. Self-Treatment: Patients are taught specific exercises to perform at home
4. Lifestyle Advice: Guidance on diet, sleep, and stress management to support recovery

The Perrin Technique has gained recognition over the years:

• It was voted the third most preferred treatment by ME Association patients in 2010
• Many patients have reported significant improvements in their symptoms
• It's now being considered for treating long Covid symptoms

Research into the Perrin Technique continues to evolve:

• A study on its effectiveness for long COVID has been published, analyzing data from 20 patients after 3 months of treatment
• A feasibility study on a self-help intervention based on the Perrin Technique for reducing fatigue in long COVID patients is underway

The Perrin Technique represents a paradigm shift in understanding and treating chronic fatigue conditions. By addressing the underlying physiological issues rather than just managing symptoms, it offers a new path forward for those suffering from ME/CFS and potentially long Covid. While more research is needed to fully validate its effectiveness, the Perrin Technique has already provided relief and hope for many patients. As our understanding of the brain's lymphatic system continues to grow, this innovative approach may play an increasingly important role in treating chronic fatigue conditions.For those struggling with ME/CFS or long Covid, the Perrin Technique offers a new avenue to explore in their journey towards better health and improved quality of life.

Read a recent article in the Telegraph here: www.telegraph.co.uk/health-fitness/wellbeing/sleep/perrin-technique-fatigue-syndrome/

I see a lot of patients who are reluctant to take pain medication, often because they don’t want to “mask the pain” in case they do something that makes their back pain worse.

There are different types of pain killers which work in different ways, meaning that some are more appropriate to use than others depending on the circumstances. Some drugs can be used together and can be more effective if used in that way, others shouldn’t because they are too closely related in action. Side effects from pain killers tend to increase the stronger the medication and some should only be taken after a meal.

The science behind painkillers: Painkillers (analgesics) can be grouped into opioids (with similar properties to drugs derived from opium, such as morphine) and non-opioids.

Non-opioids include all of the other analgesics, including paracetamol and non-steroidal anti-inflammatory drugs (NSAID’s) such as aspirin and ibuprofen. Local anaesthetics can also be used for pain relief.

Opioid drugs and paracetamol act directly on the brain and spinal cord to alter the perception of pain signals. Opioids act like endorphins, hormones naturally produced in the brain to stop cell-to-cell transmission of pain signals. NSAID’s however act at the site of pain, blocking the formation of pain-modulating substances at nerve endings.

GP’s will frequently recommend taking either paracetamol or ibuprofen to try and relieve symptoms, if that is unsuccessful they’ll recommend them both together. Which makes sense because paracetamol effects the brain and ibuprofen effects the site of pain (as described above). A mild opioid (e.g. codeine) may also be used. If these less powerful drugs aren’t effective, a strong opioid such as morphine might be used.

Paracetamol

• Used for everyday aches and pains such as headaches, toothache, and joint pains
• This acts by reducing the production of prostaglandins in the brain so it doesn’t reduce inflammation, although it can reduce fever.
• One of the safest types of pain medication as it doesn’t usually irritate the stomach and allergic reactions are rare.

NSAID’s (non-steroidal anti-inflammatory drugs) e.g. Aspirin

• Used for headaches, toothache, chronic rheumatoid arthritis (if used regularly), sore throat and discomfort caused by feverish illnesses
• This reduces pain and fever but also reduces inflammation by blocking the production of prostaglandins in the affected tissue
• Aspirin is also found in combination with other drugs and used to treat some blood disorders due to it’s anti-clotting properties
• Soluable aspirin dissolved in water is more quickly absorbed into the bloodstream, therefore relieves pain faster.

Ibuprofen

• An NSAID (see above) most commonly used to treat muscle and joint pain.

Combination analgesics (e.g. cocodamol)

• Mild opioids such as codeine are often found in preparation with other non-opioids (such as paracetamol)
• Although both opioids and paracetamol act centrally the mixtures have the advantage of combining different mechanisms of action. Another advantage is that smaller quantities of each are used, reducing the potential side effects of the medication.

Opioids (Codeine, Tramadol, Morphine, Diamorphine, Pethidine)

• Used for pain post-surgery, serious injury and cancer & terminal illnesses
• Work direction on several sites in the nervous system to block the transmission of pain signals. Because they work directly on the brain where pain is perceived, they’re the strongest pain killers you can get
• In addition to relieving pain they can create a state of euphoria, relieving the stress that accompanies severe pain, which means they can be highly addictive if used incorrectly
• Side effects include confusion, nausea, vomiting, constipation, drowsiness, and depressed breathing and overdose can result in a coma

Whilst people often worry that they are “masking the pain” by taking pain killers, reducing your pain level can help to allow you to move without as much pain which can ease tension and encourage a reduction in inflammation in symptomatic areas. It is important to know what is causing pain in order to know that you’re not risking making it worse and seeing an osteopath can help you to understand more about what is causing your symptoms.

If you’re unsure about which pain medication is best for you, always speak to your GP and always follow instructions on the label. Not all painkillers are suitable for everyone.
​
If you’d like to know more about how osteopathy can help your pain, please contact me on lorna.osteopath@gmail.com or 07534933516

see also pregnancy-back-pain-relief.html

or visit Pregnancy & Post Natal Osteopathy

Reference New Guide to Medicines & Drugs by British Medical Association

Author: Lorna Rose Osteopath

It is common practice to stretch before exercise but recent research has cast doubts on the effectiveness of stretching. Specifically, the usefulness of stretching in reducing the risk of injury, improving performance and preventing sore muscles.

However, there’s no evidence to suggest that stretching does you any harm either or makes it more likely that you will injure yourself.

What’s the point of stretching?
Stretching improves flexibility – the ability of a joint to move through its full range of motion. Some activities require greater flexibility than others, for example; gymnastics or ballet. Research suggests that it’s more important to stretch prior to activities demanding greater flexibility.

What happens when we stretch?
The exact mechanics are not fully understood but regular stretching is thought to increase flexibility, making muscles more supple and retraining the nervous system to tolerate further stretching. The flexibility gained by regular stretching is quickly lost if you stop.

How much flexibility do I need?
Again, that depends on what you’re doing. To generate power during exercise, the muscles and tendons store and release energy. Too much flexibility has been suggested to reduce the spring-function of a muscle, which we rely on in activities such as running, jogging, football and basketball.
It is however accepted that too little flexibility means that the muscles are not able to lengthen and absorb this energy and are more susceptible to strains or tears.

Does stretching before exercise affect performance?
As mentioned above, stretching prior to exercise makes your muscles weaker and slower, even though they feel looser. However, stretching also increases your range of movement if that is something required of the athlete, e.g. a ballerina who needs to do a full split during their performance.
Dr Kay who was the author on one of the largest reviews looking into pre-performance stretching believes that the reduction in performance from pre-exercise stretching is overstated and that most recreational stretchers wouldn’t be doing enough stretching to cause a problem.

Does stretching before exercising reduce the risk of injury?
The evidence strongly suggests that this is not the case. Three large randomised controlled trials investigating this all found that stretching had little or no beneficial effect on reduction in injury risk.

When do injuries occur?
Muscle injuries happen when the muscle is put under too great a stress and the muscle isn’t producing enough force to support its function, e.g. when lowering a heavy weight. This is usually because the muscle isn’t producing enough force, either because it is not strong enough or didn’t contract at the right time for that movement.

Does stretching reduce soreness?
There is no evidence to suggest that stretching reduces or prevents delayed onset muscle soreness (DOMS), the pain that usually creeps in a day or two after exercising.

So, should I stretch before exercise?
In conclusion, it’s up to you! If you’re trying to reduce injury it’s probably not going to be that helpful. If your aim is greater flexibility then you have more to gain from stretching then you lose in the small loss of force. Your time is better spent warming up the muscles which are going to be used by doing a similar activity at a lower intensity, for example a fast paced walk before you launch into a full sprint.

How should I warm up?
The purpose of a warmup is to raise the heart rate and increase blood flow to the muscles. Warm muscles are more flexible and work more efficiently. Warming up also activates the nerve signals to your muscles, which results in faster reaction times. A typical warm up will involve some light aerobic movements and some dynamic stretching which relates to the activity about to be performed. In other words, performing gentle repetitive movements, such as arm swings, where one gradually increases the range of motion of the movement.

Should I stretch after exercising?
There is some evidence that regular static stretching outside periods of exercise may increase power and speed and reduce injury. The best time to stretch is when the muscles and warm and more pliable.

An osteopathic note from me:
Most of the research surrounding stretching is looking at whether it prevents injuries sustained during that activity. Whilst the evidence suggests that stretching isn’t important prior to exercise to prevent muscle injury, there is no doubt that tight muscles dictate how the body is able to move and function. The majority of acute low back pain that osteopaths see coincides with tight hips and or hamstrings/calves which we suspect puts the lower back under greater strain. Keeping the muscles of the neck & shoulders loose could help prevent  headaches (cervicogenic) and other problems arising.

So whilst the evidence surrounding stretching related to exercise is underwhelming, we have all seen the benefits of regular stretching to ensure full range of movement and allowing all of your joints and body parts to provide the function that they have adapted for.

If you’d like to find out more about how osteopathy can help to prevent exercise related injury and increase flexibility, please contact me on lorna.osteopath@gmail.com or 07534933516

There are many common myths about stretching before, during, or after exercise. Here I have summed up the most common:

Myth 1: You should always stretch before exercising
This is false. Static stretching before exercise is not necessarily beneficial and may even be detrimental to performance

Instead, a dynamic warm-up is generally recommended before exercise to prepare the body

Myth 2: Stretching prevents injuries
There is no strong scientific evidence that stretching reduces the risk of injury.

While stretching can improve flexibility, it does not directly translate to injury prevention.

Myth 3: Stretching relieves sore muscles
Stretching is not recommended for acute muscle soreness. In fact, intense stretching can further damage sore muscles by enlarging the tiny tears in muscle fibers.

Myth 4: You should hold a stretch for 30 seconds
While 30 seconds is often cited as the ideal duration, there's no exact time that applies to everyone. The American College of Sports Medicine recommends holding stretches for 10-30 seconds.

Myth 5: More stretching is always better
Overstretching can irritate muscles. If pain persists despite regular stretching, focusing on strengthening exercises may be more beneficial.

Myth 6: Stretching will lengthen your muscles
Stretching improves your tolerance to the stretch sensation, but it doesn't actually lengthen muscle tissues

Certain types of resistance training may be more effective at increasing muscle length.

Myth 7: There's only one correct way to stretch
There are multiple effective stretching techniques, including static stretching, active isolated stretching, and proprioceptive neuromuscular facilitation (PNF) stretching

Understanding these myths can help individuals develop more effective and appropriate stretching routines as part of their overall fitness regimen.

Introduction
The autonomic nervous system (ANS) is the division of the nervous system that supplies the internal organs, including the blood vessels, stomach, intestine, liver, kidneys, bladder, genitals, lungs, pupils, heart, and sweat, salivary, and digestive glands. The ANS is responsible to changes that happen within the body without voluntary control (in other words, “autonomously“).
The ANS regulates important bodily functions, including:

• Blood pressure
• Heart and breathing rates
• Body temperature
• Digestion
• Metabolism (thus affecting body weight)
• The balance of water and electrolytes (such as sodium and calcium)
• The production of body fluids (saliva, sweat, and tears)
• Urination
• Defecation
• Sexual response

Dividing the Autonomic Nervous system
To understand how the ANS works, you have to understand how it is organised. The ANS consists of two divisions:

1. The sympathetic nervous system (SNS)
2. The parasympathetic nervous system (PNS

The two divisions arise from different areas of the spinal cord; neurons of the SNS emerge from the thoracic or lumbar regions of the spinal cord whilst neurons of the PNS arise from cranial or sacral regions.

The SNS can be thought of as the pathways through which we respond to danger, or the “fight or flight” response. The actions of the PNS are broadly categorised by healing mechanisms, digestion/excretion and sexual activity, or the “rest & digest” response. 

Sometimes the two divisions have opposite effects on the same organ. The SNS tends to have a stimulatory effect on structures within the body, the PNS tends to have an inhibitory effect. For example, the sympathetic division increases blood pressure, and the parasympathetic division decreases it. Overall, the two divisions work together to ensure that the body responds appropriately to different situations.

Sympathetic response (“fight or flight”)The sympathetic nervous system is responsible for the body’s rapid involuntary response to dangerous or stressful situations. A flash flood of hormones boosts the body’s alertness and heart rate, sending extra blood to the muscles and away from less essential organs, like the gut. Breathing rate increases, fresh oxygen is delivered to the brain, and glucose is made more readily available for a quick energy boost. This response occurs so quickly that people often don’t realize it’s taken place, according to Harvard Medical School. For instance, a person may jump from the path of a moving car before they fully register that it’s hurtling toward them.

The parasympathetic nervous system has the role of de-stressing the nervous system once the threat of danger has passed, according to the Clinical Anatomy of the Cranial Nerves, published in 2014 by Academic Press. To counter the fight-or-flight response, this system encourages the body to “rest and digest.” Blood pressure, breathing rate and hormone flow return to normal levels as the body settles into homeostasis, or equilibrium, once more.

The sympathetic and parasympathetic nervous systems work together closely to maintain this baseline and normal body function. Even in the absence of an external threat, we rely on the collaboration of the two divisions of the ANS to mediate bodily functions, e.g. the control of hormones .

Click here to read about how the sympathetic nervous system is relevant in Chronic Fatigue Syndrome/Myalgic Encephalopathy (CFS/ME).
​
References: 
https://www.livescience.com/65446-sympathetic-nervous-system.html
https://biologydictionary.net/autonomic-nervous-system/
https://www.msdmanuals.com/en-gb/home/brain,-spinal-cord,-and-nerve-disorders/autonomic-nervous-system-disorders/overview-of-the-autonomic-nervous-system

Question: What is Chronic Fatigue Syndrome/Myalgic Encephalopathy (CFS/ME)?

Chronic Fatigue Syndrome, also known as Myalgic Encephalomyelitis (ME/CFS), is a complex and debilitating long-term condition that significantly impacts a person's quality of life. Despite affecting millions worldwide, ME/CFS remains poorly understood and often misdiagnosed.

Understanding ME/CFS

ME/CFS is characterized by extreme fatigue that doesn't improve with rest and worsens with physical or mental exertion. This condition goes far beyond feeling tired; it can severely limit a person's ability to carry out everyday activities.

The core symptoms of ME/CFS include:

1. Profound fatigue lasting six months or longer
2. Post-exertional malaise (PEM) - a worsening of symptoms after even minor physical or mental activity
3. Unrefreshing sleep
4. Cognitive difficulties (often referred to as "brain fog")
5. Orthostatic intolerance - symptoms that worsen when standing or sitting upright

Additional symptoms may include pain, headaches, sore throat, and sensitivity to light and sound.

ME/CFS Diagnosis Challenges

Diagnosing ME/CFS can be challenging as there's no specific test for the condition. Doctors typically make a diagnosis based on a patient's reported symptoms and by ruling out other potential causes. This process often involves a thorough medical history, physical examination, and various laboratory tests[4].

CFS/ME Treatment Approaches

While there's currently no cure for ME/CFS, several treatment strategies can help manage symptoms and improve quality of life:
1. Energy Management: Pacing activities and carefully balancing rest with activity can help prevent symptom flare-ups.
2. Cognitive Behavioral Therapy (CBT): This can help patients cope with the emotional challenges of living with a chronic illness.
3. Medications: While no single medication treats all ME/CFS symptoms, doctors may prescribe drugs to address specific issues like pain, sleep problems, or mood disorders.
4. Addressing Sleep Issues: Improving sleep quality through good sleep hygiene and sometimes medication can help manage fatigue.
5. Treating Comorbid Conditions: Many people with ME/CFS have other health issues that, when addressed, can improve overall well-being.
6. Lifestyle Modifications: This may include dietary changes, gentle exercise (when appropriate), and stress reduction techniques.
7. Perrin Technique: The Perrin Technique involves targeting lymphatics on the chest and back. Improving fluid motion around the brain and spinal cord. Using massage techniques to drain toxins from the blood.

It's crucial to note that treatment should be tailored to each individual, as ME/CFS can affect people differently. What works for one person may not work for another.

Living with ME/CFS

Living with ME/CFS can be challenging, but with proper management and support, many people find ways to improve their quality of life. It's essential for patients to work closely with healthcare providers, pace themselves, and prioritise self-care.

Remember, ME/CFS is a real, biological illness. While research is ongoing, increased awareness and understanding of this condition are crucial for improving diagnosis, treatment, and support for those affected.

If you suspect you might have ME/CFS, consult with a healthcare professional familiar with the condition. Early diagnosis and management can make a significant difference in long-term outcomes.

Lorna Rose Perrin Technique London SE1
The Perrin Technique™ is based on Dr Perrin’s theory that Chronic Fatigue Syndrome/Myalgic Encephalopathy (CFS/ME) results from dysfunction of the sympathetic nervous system, secondary to a combination of stress factors and poor lymphatic drainage.

ME/CFS Citations:
https://www.nhs.uk/conditions/chronic-fatigue-syndrome-cfs/
https://www.hopkinsmedicine.org/health/conditions-and-diseases/chronic-fatigue-syndrome
https://www.oxfordhealth.nhs.uk/me-and-cfs/what-is-cfs-me/
https://www.cdc.gov/me-cfs/signs-symptoms/index.html
https://www.cdc.gov/me-cfs/about/index.html
https://www.actionforme.org.uk/get-information/what-is-me/me-symptoms/
https://www.mayoclinic.org/diseases-conditions/chronic-fatigue-syndrome/symptoms-causes/syc-20360490
https://www.nhsinform.scot/illnesses-and-conditions/brain-nerves-and-spinal-cord/myalgic-encephalomyelitis-me-or-chronic-fatigue-syndrome-cfs/

Question: What is Manual Lymphatic Drainage (MLD)?

Manual Lymphatic Drainage (MLD) is a specialised massage technique that focuses on stimulating the lymphatic system to promote health and well-being. Developed in 1936 by Dr. Emil Vodder and his wife Estrid, MLD has become an essential treatment for various conditions related to lymphatic function and fluid retention.

At Lorna Rose Osteopathy in London SE1, we offer expert MLD services to help you achieve optimal health. Here's what you need to know about this gentle yet effective treatment:

How Does MLD Work?

MLD uses light, skin-stretching massage techniques to:

1. Stimulate lymph nodes and vessels
2. Promote natural lymphatic fluid flow
3. Reduce swelling and edema
4. Improve circulation
5. Enhance the body's natural detoxification processes
6. Boost the immune system

The technique involves four main strokes: stationary circles, scoop technique, pump technique, and rotary technique. These gentle movements are applied in a specific sequence to encourage lymph flow from congested areas towards healthy lymph nodes.

What are the Benefits of MLD

MLD can be beneficial for a wide range of conditions, including:

• Lymphedema (primary and secondary)
• Post-surgical swelling
• Chronic fatigue syndrome
• Fibromyalgia
• Skin conditions
• Migraines and headaches
• Pregnancy-related swelling
• Sports injuries
• Digestive issues
• Rheumatoid arthritis

What to Expect During an MLD Session

At our London Bridge clinic, each MLD session with Lorna Rose includes:

• A thorough assessment of your condition
• Gentle, rhythmic massage techniques applied to targeted areas
• A relaxing and rejuvenating experience
• Advice on self-care and lifestyle modifications to enhance treatment effects

MLD vs. The Perrin Technique

While both MLD and the Perrin Technique focus on lymphatic drainage, there are some key differences:
1. Origin: MLD was developed by the Vodders, while the Perrin Technique was created by Dr. Raymond Perrin.
2. Focus: MLD is primarily used for lymphedema and general lymphatic health, while the Perrin Technique is specifically designed to treat Chronic Fatigue Syndrome/ME.
3. Technique: The Perrin Technique incorporates osteopathic manipulation and massage of the head, neck, back, and chest, in addition to lymphatic drainage.
4. Treatment areas: MLD typically focuses on the affected limb or area, while the Perrin Technique includes treatment of the spine and cranium.

Why Choose Lorna Rose for MLD in London SE1?

As an experienced osteopath and MLD practitioner, Lorna Rose offers:

1. A holistic approach combining osteopathy and MLD
2. Personalized treatment plans
3. Convenient location near London Bridge and Guy's Hospital
4. Expertise in treating a wide range of conditions

MLD is most effective when performed by a trained and experienced practitioner. At Lorna Rose Osteopathy, we ensure that each session is tailored to your specific needs, providing you with the best possible care.

If you're experiencing swelling, fluid retention, sluggish circulation, or recovering from surgery, MLD might be the right treatment for you. Contact us today to book your MLD session and take the first step towards improved health and well-being.

Remember, Manual Lymphatic Drainage is more than just a massage – it's a powerful tool for enhancing your body's natural healing processes. Experience the benefits of MLD with Lorna Rose Osteopathy in London SE1.

MLD Citations:
https://www.excellencephysiotherapy.com/women-health-physiotherapy-treatment-london-at-home-visit-physiotherapist-pelvic/best-lymphatic-drainage-london-specialist-blood-circulation-cellulite/
https://bodytonicclinic.co.uk/manual-lymphatic-drainage-mld-massage-canada-water-se16/
https://www.physio.co.uk/treatments/physiotherapy/manual-therapy/manual-lymphatic-drainage.php
https://www.whitehouse-clinic.co.uk/medical-services/manual-lymphatic-drainage-therapy
https://www.hcahealthcare.co.uk/supportive-services/physio-for-lymphoedema
https://www.macmillan.org.uk/cancer-information-and-support/impacts-of-cancer/lymphoedema/lymphatic-drainage-for-lymphoedema

In order to minimise the spread of the disease we have even been advised against self-touch: scratching your face, resting your chin on your hand and flicking your hair are all actions we repeat numerous times a day and are self-calming mechanisms required by our nervous systems to slow our heart rate and reduce cortisol levels.

As an osteopath I sometimes find it uncomfortable to think of the widespread and often unpredictable effects of touch. Somehow I find it easier to focus on the physical effects of relaxing muscle and encouraging joints to move than to accept that in touching my patients to achieve these aims, there is also an emotional transaction taking place. It somehow feels incongruous to accept that whilst adhering to the strict rules on professionalism and conduct laid out for osteopaths, we are still affecting the reward centres of the brain in a way that we can’t necessarily see or control and which will be different for every patient.

When I was in my penultimate year of my osteopathy degree at the University College of Osteopathy (formerly the British School of Osteopathy) we were asked to choose a dissertation subject. I met with my supervisor and explained that I wanted to do a randomized controlled trial investigating the outcomes of touch with intention and touch without intention. She looked at me like I was a complete idiot. We never really saw eye to eye but now I understand more about touch, I can see where she was coming from; there is no touch without intention.

The Science of Touch
Touch is our primary method of communicating compassion and it carries incredible emotional and physical health benefits. It’s important for human connection and bonding and is dispensed very differently between different cultures, with western cultures typically being deprived of social touch.
Touch can take many forms. Touch in the form of grooming and has been found to be important in establishing cooperative alliances and reciprocity between primates.

The effects of touch can also be measured physiologically. Jim Coan & Richard Davidson (2006) put female subjects in a fMRI machine and told them to expect a painful blast of white noise. In the control group, subjects experienced heightened activity in the parts of the brain associated with stress and threat. However, the group who received touch in the form of arm stroking from their romantic partner, didn’t experience this at all. Touch had turned off the threat.   

Physical and emotional development
Human touch has been found to be essential for human development. A study by Field et al (2010) investigating the benefits of touch in preterm newborns found the following to be true:
– the group of babies who received 15 minutes of touch, three times a day, gained 47% more weight than those who received standard medical treatment

Another study by Caldji et al (1998) found that rats whose mothers licked and groomed them lots when they were young, were calmer, more resilient to stress and had stronger immune systems than rats who were depriving of this contact.
This goes some way to explaining why historically, an overwhelming percentage of babies in orphanages deprived of touch failed to grow to the expected height and weight and were more likely to develop behavioural problems.

“Touch therapy”
Touch has been shown to be beneficial  for our entire physical and mental health. Several studies including one by Woods & Dimond (2002) have looked at the effects of touch in Alzheimer’s patients found that touch helped them to feel more relaxed, encouraged emotional connections and reduced depression in this population.

A study by Field (2010) observing the benefits of massage during labour found that massage greatly reduced pain during labour and labour was on average three hours shorter with a reduced need for medication. Field also reiterated positive findings from other studies:

• Women who received massage therapy during pregnancy reported decreased depression, anxiety, and leg and back pain.
• Depressed pregnant women given pregnancy massage experienced fewer prenatal complications.
• There was a lower incidence of prematurity and low birthweight in the depressed women who received massage.

To conclude…
We all need touch for healthy development, to form and reinforce relationships and as a tool to communicate compassion. Touch can reduce our experience of pain and stress and even boost our mood! Of course, not all touch is healthy and non-consensual touch will have the direct opposite outcomes on physical and psychological well being with potentially long-lasting damaging effects.

I hope this blog goes some way to explaining why we’re all looking forward to having a nice hug from friends and family when the lock down is lifted! Stay well 
Further reading:

Sidney Jourard – Physical Contact and Self-disclosure

​Anything that we do all day every day will have an effect on our bodies. This is true whether you sit at a desk all day or spend hours doing a hobby that you enjoy (after years as an osteopath, I can guess pretty accurately which instruments patients play without them telling me!)

The most important thing that you can do to minimise the physical effects of long hours spent at a desk, is to ensure that your work station is set up correctly for you. To do this, check out my other blogs on Top 10 Desk Posture Tips and Setting Up Your Desk to Work From Home.

Anything that requires you to adopt the same positions regularly, whether that is your job or a hobby that you enjoy often, will inevitably have an impact on your body. The key is to know the stretches that will help you to come out of those positions and prevent your body compensating long-term.

Most of us in the UK spend on average 40 hours a week sat at a desk. This could lead to shortening through the hip flexors, the muscles at the front of the shoulder girdle and poor function through the upper back – which doesn’t have to move at all in a seated position. Over time, this could have a knock-on effect on the way that these areas are functioning and could lead lower back, shoulder and neck pain. 

Below you will find a short sequence of stretches which will stretch the muscles which tend to be tight in those with desk-based occupations and exercises to mobilise the upper back. If you do these regularly, your body will have less chance to adapt to a classic “desk based posture” and retain better function, reducing your chances of developing neck and back pain.

Mid-Scalene Sternocleidomastoid Stretch

Hook your fingers above your collar bone, and gently side-bend your neck to the opposite side. Hold the stretch. You should feel the stretch at the front/side of your neck. This exercise will help improve mobility to your neck. If you prefer, you can also do this one with your arms crossed in front of you (the same applies to the stretch below)

Hold for 10
Video: http://youtu.be/8by8-cpjPJU

 
Anterior Scalene Stretch

Hook your fingers above your collar bone, and gently rotate your neck to the same side, then extend your neck backwards. You should feel the stretch at the front of your neck under your fingers. This stretches the anterior scalene muscle.
Hold for 10
Video: http://youtu.be/934rrJiJrmA

 
Pec Stretch

Bend your elbow 90 degrees, and rest your forearm against a door frame or wall, with your fingers pointing towards the ceiling. Lean forwards creating a stretch across your upper arm, front shoulder and slightly into your chest. This exercise stretches the pectoral muscle.
Hold for 10
Video: http://youtu.be/OHtz3C0v9lM

Fig of Eight Articulation

Place your hands behind your neck, and bring your elbows together. Now “draw” a figure of eight with your elbows (which will also move your back). This excellent mobility exercise will improve the mobility in your spine, act as a useful warm up before sport, and get you more flexible. Do not be alarmed if you hear a few pops and clicks coming from the spine.
Hold for 10
Video: http://youtu.be/3_rbcQMl7Io
 
Glute Stretch Sitting

Place your ankle across your opposite knee, sit up straight and pull your ankle upwards while pushing downwards on your knee (of the side being stretched). You will feel a stretch in your bottom. To increase this stretch, lean gently forwards whilst keeping your back completely straight.
Hold for 10
Video: http://youtu.be/6CDnxMFSq7k

Lunge

Take a step forwards, and bend the front knee past the vertical. The back knee drops towards the floor. Always keep good alignment: your knee should stay over the 2nd ray of your foot, and never let your knee drop inwards. Only go as far as feels comfortable. This is a lower limb strengthening exercise.
Hold for 10
Video: http://youtu.be/xASFze7P-Fs

 
The exercise images and descriptions in this blog belong to rehabmypatient.com, a website that we subscribe to and use to send our tailor-made exercise plans to our patients.

See also Blog Post To Stretch or Not to Stretch

And Setting Up Your Desk and Workspace

Including top-10-desk-posture-tips.html
About the author: Lorna Rose is an osteopath based in Central London in Borough, Southwark near London Bridge. For more information on how osteopathy can help with desk based postural conditions, contact her on lorna.osteopath@gmail.com.

If you are working from home, it is important to make sure that your workstation is suited to you. If you don’t have a home office and you’re having to get a bit creative with where you are able to work, these are the main things that you want to consider:

How to adapt your workstation to you

Make sure that your “desk” is at the correct height: The kitchen table will double up as a temporary desk and is more adaptable that it may seem! In an ideal world, you want your elbows to be at right angles to the table top. Therefore, based on the height of your table, you may need to adjust the height of your seat with cushions, or prop objects under the table legs to raise the height.


The top of your screen should be at eye level: Ignore this one at your own peril!
A stack of books will double up as a very effective laptop stand, experiment with adding/taking away until you have the screen at the correct height. If you don’t own a separate keyboard, now is the time to get one. If you spend all day looking down at the screen and having to slouch to get into a comfortable position, you will notice it in your back pretty quickly.


Maintain your lower back curve: I would suggest using a straight backed chair if you don’t have a fancy adjustable chair at home, avoid stools if you can and swiss balls as neither option gives you the ability to adjust them.
I have two main tips for this one:

• The first is to use a pillow or rolled up jumper to support your lower back. Position the support just above the topic of your pelvis in the nook of your lower back curve. In doing this, you’ll notice that you don’t have to make any effort to stay upright and it will prevent you from slumping. This will keep your upper back and neck is a comfortable, neutral position preventing back pain and headaches.
• Look at the angle of your hips, you want your hips and knees to each have a 90 degree angle. Any more or less than have an undesirable effect on the tilt of your pelvis and affect your upper back and neck higher up.

 
Bring your keyboard and mouse within reaching distance: Ideally you want to be able to keep your arms relaxed at your sides and still be able to reach everything you need, this will prevent strain on your shoulders.


What to avoid:

• Don’t cross your legs! Try and keep your feet on the floor to keep your pelvis in alignment
• Don’t work from the sofa or lying in bed!

What to do:

• Do take regular breaks! Stand up to walk around and do some gentle shoulder rolls and neck stretches.
• Do incorporate some extra activity into your day! You will be moving around less than if you were commuting to work and visiting colleagues around the office so make an effort to incorporate more physical activity.

​
This is a great opportunity to explore some of the free online yoga classes that you can do without even leaving the house. A lot of patients really rate Yoga with Adriene who offers short yoga classes for all abilities.

This is the first in a series of blogs with quarantine-related tips. If you’d like to be kept in the loop with further blogs, send me an email to lorna.osteopath@gmail.com.

​Author: Lorna Rose Osteopath