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EALING:

Back 2 Well-Being
312 Northfield Ave,
London W5 4UB

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KENSINGTON:

Repose-Space
40 Kensington High Street,
London W8 4PW

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nadiatheosteopath

Work pressures, relationship stress, and other lif

Work pressures, relationship stress, and other life challenges can cause tension headaches
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When you add repetitive activities and poor posture to the mix, it's a recipe for trouble
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A typical tension headache can start in your neck and shoulders and slowly travel to the base of your skull and then wraps around your head
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I have shared some of my favourite tips in todays post to help ease your tension headache
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Hope they help!
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Nadia The Osteopath

TIGHT UPPER BACK MUSCLES . This lovely patient cam

TIGHT UPPER BACK MUSCLES
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This lovely patient came in for some posture tweaks
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One of her areas of concern was her slight forward head posture, which was more noticeable after working from home
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Treating her upper back, in particular her trapezius muscles through trigger point work, made a noticeable difference
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🏡 advice was to take breaks from the computer as well as a stretch/strength routine
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Could you have tight upper back muscles?
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Would you like me to share some stretches to help release them.
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Nadia The Osteopath

I have suffered from sciatica in the past, and oh,

I have suffered from sciatica in the past, and oh, was it painful

Sciatica can develop due to a disc bulge/herniation, bone spurs, and piriformis syndrome
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Investigations including an MRI scan can help with concluding if a disc has herniated or not
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If so, your osteopath will review the report before treating
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Osteopathy, stretching, and rehab can help with your recovery
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Have you ever suffered from sciatica? If so, what helped ease your pain? Comment 👇
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Nadia The Osteopath

To get 20% off, use code: NADIA20 . https://neutr

To get 20% off, use code: NADIA20
.
https://neutrient.com
.

I am about to share my secret sleep potion @neutrient_official MAGNESIUM
.
Being a mum, business owner, and osteopath means sleep is super important
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If I don't sleep well, it usually affects my whole day, leaving my irritable and low energy
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I can't rave about this supplement enough! I have been taking @neutrient_official magnesium for the past week and have felt the following:
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▪️Deepest sleep
▪️Waking up before my alarm energised
▪️My body feels rested
▪️My joints feel at ease
▪️I feel revived
▪️I feel positive and happy within
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It contains magnesium bisglycinate, which helps to achieve a deep sleep
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Disclaimer: Please speak to your GP if you need further advice
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Sweet dreaming
.
Nadia The Osteopath

Even if it means pottering around the house, some

Even if it means pottering around the house, some movement is better than no movement
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Please remember that your body is dynamic and not made to sit all day
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I'm quite lucky with my profession as I get to move through the day
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Does your profession allow you to move or sit more?
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Nadia The Osteopath

This week in the clinic, many of my patients discu

This week in the clinic, many of my patients discussed the difficulty of falling asleep. Here are some of my go-to's when getting ready for bed
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1. Snake plant: I keep this by my bedside as it releases oxygen through the night, giving me a deeper sleep
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2. Journaling: releasing thoughts of my day, which helps with stress relief
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3. Weighted blanket. My weighted blanket is from @aeyla_official. Not only have studies shown that it helps to calm the heart and breathing for a deep sleep, but it also keeps you super warm in this cold weather. I must add it is pretty lush, too!
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4. Stopping the use of blue light approx 2 hours before getting into bed. This means stop scrolling on your phones, using laptops and the TV as the blue light can stop the release of melatonin, which is needed for sleep
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5. Magnesium is incredible for a deep sleep. I use @neutrient_official magnesium, which has all 4 chelated and oxides to aid with a deep and restful sleep
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6. Lavender tea helps to calm the nerves and helps with a restful sleep
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7. Warm bath with Epsom to help relax muscles and calm the body before bedtime
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8. Blue light blocking glasses if using phones, laptops later in the day so they can encourage melatonin production @vivaray
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9. Abdominal diaphragm breathing
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10. Sleeping in an environment that isn't too hot or cold
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11. Switching all electronics off in the bedroom, including WiFi, and having the room as dark as possible. Black-out curtains help, too!
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The above is a list of some of my favourite to-do's before bedtime. Do you do any of the above, or are you going to add any tonyour routine?

As adults, we are encouraged to get at least 7-8 h

As adults, we are encouraged to get at least 7-8 hours of sleep a night... Children need more than this

You know that feeling when you are crawling into bed, and it feels like your body is shutting down?
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Well, this is actually the time your body gets busy restoring and repairing different functions
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Not only does a good night's sleep help with improving your immunity, but also:
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▪️PROMOTES HEALING: When you close your eyes and fall asleep, your brain can attend to other issues such as triggering the release of hormones that encourage tissue growth to repair blood vessels.
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▪️IMMUNITY: Your body makes more white blood vessels that can attack bacteria and viruses. When you don't get enough sleep, your body isn't able to properly protect the body against infection
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▪️GIVES THE BODY A BREAK: As you sleep, your blood pressure drops, which puts less pressure on your heart
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▪️HELPS WITH POSITIVE ATTITUDE:
During sleep, your body is refreshed and more prepared to face challenges of a new day
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Are you having trouble sleeping? Drop a comment below if you want me to share some of my favourite sleep tips 😴
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Nadia The Osteopath

It is an absolute honour to be named one of London

It is an absolute honour to be named one of Londons' top wellness practitioners!!
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A huge thank you to @evening.standard for including me in this incredible feature
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I'm so grateful for all of your support
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Nadia 🤍

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Nadia Alibhai is the director and principal Osteopath of Back 2 Well-being, a multi-disciplinary healthcare clinic based in London.

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