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Top Tips for Managing Chronic Fatigue Syndrome and Long Covid

Managing Chronic Fatigue Syndrome (CFS) and Long Covid can be challenging, but there are strategies that can help you manage your symptoms and improve your quality of life. Here are some top tips for self-management:1. Pace YourselfOne of the most important strategies for managing CFS and Long Covid is pacing. Avoid pushing yourself too hard on days when you feel better, as this can lead to post-exertional malaise (PEM). Break tasks into smaller steps and rest frequently to conserve energy.The t...

Tips to help you achieve better sleep quality

In today's fast-paced world, quality sleep has become even more precious. As Osteopaths, we understand the integral role that sleep plays in maintaining overall health and well-being. Restorative sleep is essential for tissue repair, immune function, and mental clarity. Here are some tips to help you achieve better sleep quality:...

Rest Easy: How Homeopathy Can Help You Improve Your Sleep

Getting a good night's sleep is essential for our overall health and well-being. Yet, many of us struggle with sleep issues, from insomnia to restless nights and as we know, sleep deprivation can lead to a host of health issues, impacting both physical and mental well-being. If you find yourself tossing and turning at night, struggling to get the rest you need, homeopathy may offer a gentle and effective solution to help you improve your sleep quality naturally.Homeopathy is a holistic healing a...

Which position should I sleep in and which pillow should I choose to help my sore neck and upper back?

This is a question we are often asked as Osteopaths! Choosing a pillow is really down to individual preferences, however some useful questions to think about include: Do you sleep on your side or your back? (Please note: sleeping on your front can strain your neck and affect the blood supply to your brain, if you sleep on your front, please talk with one of our osteopaths to get advice on how to sleep as if on your front but without the neck strain!).We recommend people sleep on their side if po...

How to help Sleep Apnoea with Hyperbaric Oxygen

What is sleep apnoea?Sleep apnea is a breathing disorder that is characterised by pauses in breathing while sleeping. Although this is a common disorder, many people have yet to get diagnosed. If left untreated, this disorder can cause a wide range of health issues such as high blood pressure, increased risk of heart disease, type 2 diabetes, metabolic syndrome and stroke. What is the main type of sleep apnoea?Obstructive sleep apnoea (OSA) –  that occurs when throat m...

Navigating the years of perimenopause and menopause - Sleeping

Navigating the years of perimenopause and menopause can feel like a rollercoaster ride, especially when sleep becomes elusive. Luckily there are lots of natural remedies that can help support your efforts to get a better sleep.  These can play a vital role in promoting better sleep during times of stress and hormonal change.  If you are new to considering supplements to support your sleep, start with magnesium. This essential mineral plays a crucial role in regulating neurotransmi...

The Restful Path: How Psychotherapy and Counselling Cultivate Better Sleep

In the busyness of our daily lives, a good night’s sleep is like gold and gives us energy for the next day. But many of us suffer from restless nights, tossing and turning amidst a sea of worries, anxieties, and unresolved emotions. However, psychotherapy and counselling are therapeutic modalities which offer not only solace for the troubled mind but also a pathway to emotional regulation and better sleep.Unravelling the Knots of AnxietyPsychotherapy provides a safe space where individuals can...

Massage therapy and sleep

Getting a good night's sleep can sometimes feel like an elusive dream. Fortunately, there's a holistic approach that's gaining recognition for its ability to promote deep relaxation and improve sleep quality: Massage Therapy.While many people seek massage primarily for its physical benefits, such as pain relief and muscle relaxation, its impact on sleep should not be overlooked....

Dysfunctional breathing

Dysfunctional breathing is a very common yet often overlooked issue that can significantly impact our overall well-being, particularly when it comes to back pain. In this blog post, we'll explore dysfunctional breathing, its relationship to ongoing back pain and introduce some techniques that can alleviate discomfort and improve your quality of life.Unlike conditions such as asthma or bronchitis, dysfunctional breathing is defined by disordered breathing patterns that do not have a specific caus...

How to get a good night of sleep - every night!

SLEEP HYGIENE -  Conducive sleep environment: Dark (no electronics, lights, black out curtains, eye covers) and quiet.-  Cool environment: 20 deg C; core body temperature needs to be cool to induce sleep. Increased temperature is a trigger to wake up (bedding, clothing, mattress topper, cooling blankets, forehead cooling devices-  No phones in the room – can be a source of light, also triggers hyperarousal/alerting neurotransmitters.-  No devices in the 90 minutes before be...

The differences between Structural Osteopathy, Cranial Osteopathy and Biodynamic Osteopathy

If you are new to osteopathy, you might be curious about the different ways Osteopathic Medicine can help you recover from illness or injury.Osteopathy was developed by Surgeon Dr Andrew Taylor Still in the late 1800’s in America and has grown globally to encompass Osteopathic Universities, Osteopathic Hospitals and has helped millions of people worldwide to recover from illness and injury. There are a range of different Osteopathic approaches, from the very gentle to the more vigorous. A...

Massage Therapy at City Osteopaths Healthcare

In our fast-paced world, where stress and tension seem ever-present, finding effective ways to relax and rejuvenate is essential. Among time-honoured practices celebrated for their holistic benefits, massage therapy stands out as a beacon of wellness. Beyond its reputation for inducing relaxation, massage therapy offers a multitude of benefits for both physical and mental well-being. Let's explore the remarkable benefits that make massage therapy an invaluable addition to any wellness routine.Ma...

Acupuncture for Pregnancy

ACUPUNCTURE IN WELLINGTON FOR PREGNANCY, BREECH BABIES, BIRTH PREPARATION, MASTITIS AND POSTNATAL DEPRESSIONAt City Osteopaths in Wellington, our acupuncturists train for four years full time to receive a Bachelor of Science degree and have many years of experience in treating pregnant women. ​Midwives may learn over a few weekends some simple acupuncture points to effectively help women prepare for labour, and to support them during labour. She says that midwives noted labour time was sh...

Breathing Effectively

WHENEVER I MENTION BREATHING TO MY CLIENTS, THE REPLY IS USUALLY ALONG THE LINES OF “BREATHING? DON’T WE ALL KNOW HOW TO DO THAT ALREADY?”Of course, we all breathe, but how we breathe is the interesting part. Do you breathe with your ribcage moving outwards, to the sides and back? Or do you breathe by moving your ribcage upwards, using your neck and shoulder muscles to raise it?  ​​During inspiration, when we breath in, our ribcage must expand to make space for the ...

Why should I stretch

Although we all consider exercise to be a key component of a healthy lifestyle, regular stretching is often overlooked and is not always integrated into our exercise routine. Whether we’re exercising regularly or not, it is important to stretch for both our physical and mental health. Many people consider stretching to be time consuming and so it’s either done very briefly, or not at all. Now that we are currently in isolation, people have more time to consider their physical and mental well...

Help with your Running Injuries

Summer is around the corner and many Wellingtonians are back on the road, getting the miles under their belts.  Unfortunately, some keen runners are dogged by injuries, that either limit their progress or stop them running completely.   In some unfortunate cases, these running related injuries can affect you when you are simply walking, or going about your daily lives.  ...

Hip Mobility Stretch

Short video, demonstrating a simple and effective hip mobility stretch, to help you get the most out of running and reduce the chances of injury.Mobility is an essential component in all sports. Creating mobility through stretching is essential and the most effective stretches are those that look, in the whole or part like the sport that you are preparing for. Notice how the hip stretch in the video is performed in a running type posture and creates the hip movements that will carry over into im...

Calf Stretches

3D Functional Calf Stretch VideoYou may be doing the type of calf stretch where you hang your heels off the edge of a curb? If so, you may want to try this calf stretch instead, which creates mobility that will carry over into your running or walking gait. Get the most out of the 3D calf stretch, by doing it before the 3D hip stretch. All you runners and walkers out there, give it a go!...

Alexander Technique

The Alexander Technique helps you to find the natural balance of your body to move well and avoid injury. Suryagita, our certified Alexander Technique teacher who also specialises in voice coaching, will help you to ease tension and improve postural patterns which cause back/neck pain and OOS, to find a level of relaxation within. Her gentle hands-on guidance will eliminate muscular tension, which in turn will give you a healthier, more resilient body which is less prone to injury.&nbs...

Coping with Stressful Times

ACUPUNCTURE IS AVAILABLE IN WELLINGTON FOR COPING WITH STRESSFUL TIMES, ESPECIALLY EARTHQUAKES OR NATURAL DISASTERS(Written 2016)In light of recent events, I thought I would shed light on the ways Acupuncture can offer trauma support and more specifically, focus on post-Earthquake trauma.It has been shown over the past week since the 7.8 quake, that alcohol and tobacco sales have more than doubled. This could be purely a coincidence but is more likely an immediate stress response!In a crisis we ...

Feel Good at Christmas

WANT TO FEEL REALLY GOOD FOR CHRISTMAS AND NEW YEAR? (WITHOUT NEEDING ALCOHOL!)In this day and age, time is precious and so is our health.​Many more people are realising the downsides of excessive alcohol or sugar intake to try to mask the feelings of stress and are looking for  healthy options to help them relax and feel good. Gentle hands on treatment has been shown to be very effective in improving the parasympathetic nervous system response (ie the vagus nerve) and reducing the 'frigh...

How to recover from Long Covid. A research backed article on Allied Health Approaches

What to do if you have long covid and how to recoverLONG COVID SYMPTOMS CAN VARY DEPENDING ON THE PERSON AND THEIR IMMUNE SYSTEM.​ But most sufferers describe feeling overtired and generally unwell. You may also have a combination of: Lack of concentrationHeadachesStiff joints/joint painConfusionBrain fogSwollen lymph nodesSore throatChest tightness or pain​Shortness of breathDizzinessHeart palpationsDepression and anxietyFeeling sick , loss of appetite, stomach achesRashesInsomnia or d...

Muscle Injuries

Muscle Injuries and how to assist healing and recovery.Have you ever wondered what happens in your body after an injury? In this article we’ll talk about tissue healing in general and look at muscle injuries, their healing and what you can do to aid the healing process in more detail. ...

Ligament Injuries and their healing

Have you ever wondered what happens in your body after an injury? In this article we’ll talk about tissue healing in general and look at ligament injuries, their healing and what you can do to aid the healing process in more detail. ...

Bone Injuries and their Healing

Bone injuries and fractures can be classified in many different ways, based on the way the bone broke or why it broke. Following are some commonly used terms that might be good to know to understand your own injury. Fracture is defined as cracking or breaking of a hard object, in this case the bone. That is, fracture can be either partial or full thickness rendering the bone in two (or more) pieces. Pathologic fracture means that the bone breaks in an area that has been weakened b...