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  • TMJ Jaw Pain Fixes

    TMJ Jaw Pain Fixes

    NCTV Episode 119

    Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode includes:-

    • Common Conditions
    • Typical Symptoms
    • Main Causes
    • Self-Help Tips
    • Professional Help

    Transcript

    If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

    Hello and welcome to NCTV Episode 119 which is all about jaw issues and how you can help them.

    So jaws, not the shark, we use them every single day but rarely think about them until they start to hurt. But before we move on, there is a more fancy technical term for the jaw which is the temporomandibular joint or TMJ for short – just so you know what it is when you hear people referring to it.

    The jaw itself is basically a small but mighty hinge joint that lets you chew, talk, yawn, and pull dramatic shocked faces. But when it goes wrong, you’ll know about it.

    So what kind of things can go wrong?

    One of the most common conditions is simply called TMJ Disorder, which is a bit of a catch-all term for pain, clicking, popping, or locking of the jaw.

    Then there’s bruxism, which is a fancy way of saying teeth grinding or clenching, it often occurs at night or when you’re stressed. Constant grinding can leave you with sore muscles in the jaw as well as neck, shoulder and facial tension, headaches, earache and even chipped teeth.

    You might also hear about disc displacement, where the little cushion inside the joint slips out of place, causing that tell-tale click or even jaw locking.

    Other possibilities include myofascial pain syndrome which is basically tight, overworked jaw muscles.

    And, in longer-term cases, osteoarthritis of the TMJ, where wear and tear stiffens the joint.

    What causes all of this?

    Stress is a big one, many people clench without even realising. Poor posture, especially the “tech neck” we get from looking down at screens, can add tension to the jaw. Old dental work, injuries such as a knock or whiplash, or even habits like chewing gum constantly can also play a part.

    I’ve mentioned a few of these already but some of the signs to look out for include pain or tenderness around the jaw, difficulty opening wide, clicking or popping sounds, headaches, earache, and even dizziness.

    A fun fact for you now: the TMJ is one of the most frequently used joints in the body and it moves thousands of times a day, so it’s no wonder it complains sometimes!

    And a bit of a not-so-fun fact for you: TMJ problems can sometimes mimic toothache or ear infections, which is why they’re often misdiagnosed.

    So what can you do about it?

    The good news is there’s plenty you can do to help yourself, for example:-

    • You can apply heat or ice packs for sore muscles.
    • Try gentle jaw stretches such as opening slightly and moving it from side to side
    • Try to avoid extreme yawns.
    • Reducing chewy foods like tough meat, giant baguettes or gum.
    • Practising relaxation techniques if stress is a trigger.
    • Watch your posture. Keep your head balanced over your shoulders and not leaning forwards too far
    • And also, if you grind your teeth, talk to your dentist about a night guard which are like a gum shield.

    If pain does persist, be sure to see the right professional, start with your dentist to check your bite and teeth. Your GP can rule out other issues.

    And of course, an osteopath like me can assess the joint and help with reducing strain on the muscles and joints around the jaw, neck, and upper back by releasing tension, improving movement and posture, and easing those knock-on headaches, whilst also guiding you with exercises to keep things moving freely.

    So, if your jaw’s been clicking like a dodgy door hinge, don’t just grin and bear it. A few small changes and the right treatment can stop it from becoming a real pain in the… jaw.

    That’s it for this week’s “bite”size bit to help your health flourish. Until next time, keep smiling – but maybe not too wide!

    See you next time!

  • Running the 2026 London Marathon for St Catherine’s Hospice

    Running the 2026 London Marathon for St Catherine’s Hospice

    Marathon Number 2

    I’m excited to share that I’ve secured a charity place in the 2026 TCS London Marathon and will be running in support of St Catherine’s Hospice, a charity that provides expert end-of-life care and support to patients and their families across West Sussex and East Surrey.

    While I’ve fortunately never had a close family member need the care of St Catherine’s, I know how vital their work is for our community. Through my osteopathy practice and local connections, I’ve heard countless stories from friends, clients and neighbours whose loved ones have been supported by St Catherine’s during life’s most challenging times. Every story is filled with the same themes: compassion, dignity, and comfort when it’s needed most.

    Sadly, like many hospices across the country, St Catherine’s is facing an incredibly tough time. Funding shortfalls mean that, despite having 24 beds on site, they can only afford to keep half of them open. Hearing about these struggles, including staff redundancies and the wider hospice funding crisis, makes me even more determined to raise as much as possible to help secure their future.

    Running has become a huge part of my life over the past couple of years. From regular parkrunner to my first 10k at Horsham in 2022 to my third half marathon last weekend (this one at Reigate) and the 2025 London Marathon, I’ve discovered the power of running not just for physical health, but for building community and supporting causes that matter. Taking on another marathon, this time for St Catherine’s, gives this challenge a whole new level of meaning.

    My goal is to raise at least £2,500 for St Catherine’s Hospice but with the help of my friends, family, clients and wider community, I’m hoping we can smash that target together. Every pound raised will go directly towards helping local people receive the expert, compassionate care they deserve at the end of life.

    If you’d like to support my marathon journey and help St Catherine’s continue their vital work, you can make a donation via my official fundraising page here:

    Donate here: https://2026tcslondonmarathon.enthuse.com/pf/ncoysh

    Thank you so much for any support you can give, whether that’s a donation, sharing my page, or simply cheering me on along the way. Together, we can help St Catherine’s be there for even more families when they need it most.

  • Backpacks, Desks & Back Pain

    Backpacks, Desks & Back Pain

    NCTV Episode 118

    Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode includes:-

    • Back-to-school strain
    • Desk-job dangers
    • Smart sitting tips
    • Move it or lose it
    • Some surprising facts!

    Transcript

    If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

    Hello and welcome to NCTV Episode 118 which is all about Back-to-School or Back to desk-job related back pain.

    Now that the summer holidays are coming to an end, normal life and routines are kicking back in. The kids will be trudging to school with backpacks that look big enough for a week’s hiking expedition, and many adults are back at the desk after a more active summer. And, no matter what your age, your back doesn’t always take too kindly to sudden changes in routine.

    So, let’s start with the children. School bags are often a hidden culprit for aches and pains. If the bag is too heavy, slung over one shoulder, or hanging halfway down to their knees, it can put a lot of strain on the spine. A simple tip: keep the bag light, wear both straps, and adjust it so it sits snug and high on the back like a turtle shell.

    Now, here’s something you might not know: studies show that children carrying more than 10–15% of their body weight in a backpack are at much higher risk of developing back and shoulder pain. So, if your child weighs 40kg, their bag should be no more than 4–6kg. That means those three “essential” pencil cases, two water bottles, and the entire Harry Potter box set probably need to stay at home!

    Moving on to the grown-ups – September often means long hours of sitting again as you catch up on the holiday backlog, whether that’s in the office, at home, or somewhere in between. Sitting itself isn’t inherently bad, but sitting badly for too long certainly is. If you’re slouched like Quasimodo over your laptop, or perching on the edge of the sofa because it “seemed comfy at first”, it’s no wonder your back starts to protest.

    To combat this, here are a few desk-friendly tips to help:

    • 1) With Screen height – your eyes should naturally meet the top third of the screen so that you’re not peering down and straining your neck.
    • 2) Keep your Feet flat and on the floor with your knees at about 90 degrees.
    • 3) Move often – every 30 minutes, stand up, stretch, or walk around to give your spine a break.
    • And 4) Mix it up – if you can, try a standing desk or take calls on the move.

    Onto an interesting fact now: did you know the average person in the UK sits for over 9 hours a day? That’s longer than most of us sleep! No wonder our backs and necks have something to say about it.

    So, whether you’re managing your child’s backpack or setting up your workspace, a few small adjustments now can save a lot of discomfort later. Prevention really is better than cure.

    That’s it for this week’s bitesize bit to help your health flourish. So remember – lighten the load for the kids, sit smart at your desk, and don’t let those aches and pains sneak up on your spine, this September and beyond.

    Bye for now!

  • Travel Twinges

    Travel Twinges

    NCTV Episode 117

    Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode includes:-

    • Why travel strains your spine
    • Safe suitcase lifting tips
    • Hotel beds & sunloungers
    • Simple movement & stretching ideas
    • How to return home with memories, not muscle pain

    Transcript

    If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

    Hello and welcome to this sun-drenched edition of NCTV on tour – with Episode 117 coming to you from Crete!

    This one is for anyone else heading off on their holidays – whether you’re jetting off abroad, taking a road trip or just enjoying a staycation, it’s worth knowing that back and neck pain are some of the most common complaints people return with after travelling.

    Why? Well, there are a few culprits:

    First – the journey itself. Sitting for hours in a plane, car or train can stiffen up your spine. Not to mention the awkward neck positions from snoozing against a window or a too-floppy plane pillow. Keep in mind that your spine prefers movement to marathon sits.

    Then there’s lifting luggage. The average checked bag weighs over 20kg – and most people twist or overreach when grabbing it off the carousel, which is a recipe for a strained lower back.

    Add in hotel beds that may be too soft or too hard, sunloungers with no lumbar support, and sprawling in strange positions on the beach – and it’s no wonder your spine might feel less relaxed than the rest of you!

    So with that in mind, here are 3 quick tips to keep your back happy while you holiday:

    1. Move little and often on long journeys – in other words, be sure to get up every 30-60 mins if you can, or do a few seated stretches to stay loose.
    2. Lift smart – bend your knees, brace your core, and avoid twisting when handling bags.
    3. Pack a travel pillow or towel roll to support your lower back or neck on planes, or while lounging pool or beachside.

    By doing these things you stand more of a chance of coming home with some great memories and few fridge magnets rather than a sore back and a stiff neck.

    If you’re still feeling sore after a trip, don’t let it hang around, osteopathy can of course help ease those holiday hangovers of the musculoskeletal kind.

    That’s it for this week’s bitesize bit to help your health flourish.  Wherever you are this summer, keep moving, stay supported and enjoy every step (and sunlounger stretch) of the way!

    See you next time, bye bye

  • Summer Stress? This Massage Might Be Just What You Need

    Summer Stress? This Massage Might Be Just What You Need

    While summer often conjures up thoughts of sunshine, barbecues and holidays… it can just as easily bring tension, overwhelm and hay fever into the mix.

    If your shoulders are already creeping up to your ears with the thought of school holidays, holiday packing, a crammed social calendar and a never-ending to-do list, you’re not alone.

    That’s why I’ve created a special treatment for this time of year:

    The Summer Massage

    This treatment is designed to help you reset, breathe easier, and ease tension in all the right places. It includes:

    • Massage to the neck, shoulders & upper back – where summer stress loves to live
    • Sinus release – perfect if hay fever is making your head feel foggy
    • Lymphatic drainage – to support your immune system and circulation

    Whether you’re feeling the effects of the season already, or you want to stop that familiar niggle from ruining your holiday, this is a great way to prioritise yourself.

    The Offer

    To make it even easier to give yourself a little TLC, I’m offering:

    £15 off throughout the holiday

    • £40 for existing clients
    • £50 for new clients

    But you’ll need to be quick:-

    • Offer must be claimed by the end of the day today – Thursday 18th July 2025
    • Appointments can be booked right through until the end of August

    One More Thing…

    I’ll be away in Crete from Friday 25th July to Monday 4th August, so I won’t be available for appointments during that time.

    Spaces before and after a holiday always fill up fast, so if you know you’ll need a session do book in soon to avoid missing out.

    Ready to Book?

    To claim the offer or find out more, just get in touch on 01903 368120 or book online.

    Let’s help you reduce stress, move freer and breathe clearer this summer.

  • Sacroiliac Joint Dysfunction Demystified

    Sacroiliac Joint Dysfunction Demystified

    NCTV Episode 116

    Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode includes:-

    • What it is: Sacroiliac joint dysfunction explained in plain English.
    • What causes it: Sitting too long to pregnancy and leg length differences.
    • Key symptoms: The difference between SIJ pain and hip problems.
    • How osteopathy helps: Gentle treatment, hands-on care, and rehab.
    • Self-help strategies: Easy tips you can try at home to ease pain.

    Transcript

    If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

    Hello and welcome to NCTV Episode 116 which is all about Sacroiliac Joint Dysfunction.

    Now, when someone comes into clinic saying, “It feels like my hip,” they usually point somewhere towards the back of the pelvis. But more often than not, they’re not talking about their actual hip joint at all.

    Today, we’ll be demystifying a common and often-overlooked source of pain, sacroiliac joint dysfunction.

    If you’ve never heard of it, you’re not alone. But once you know what to look for, it suddenly makes a lot of sense.

    What is the Sacroiliac Joint Anyway?

    You’ve actually got two sacroiliac joints, or SI joints for short. They’re located at the base of your spine where the sacrum (that’s the triangular bone at the base of your spine) meets the iliac bones of the pelvis (these are the large wing-like bones here).

    They’re built for stability, not movement, unlike the shoulder or hip, but they do allow a very small amount of motion, just a few millimetres in fact, which helps to absorb shock and transfer weight between your upper body and legs.

    When those joints stop working properly, either moving too much or not enough, they can become irritated, leading to discomfort and dysfunction.

    What Causes of SI Joint Dysfunction

    SI joint issues can come from either excessive movement (often in more flexible people or during pregnancy) or restricted movement (often due to stiffness, muscle imbalance, or inflammation).

    Common causes include:

    • Prolonged sitting or standing (especially on one leg or side)
    • Uneven weight distribution when carrying a child, bag or load
    • Repetitive one-sided movements
    • Falls or direct trauma to the pelvis or lower back
    • Pregnancy-related ligament laxity
    • And Leg length differences or foot mechanics affecting your gait

    It’s also worth noting that stress and reduced core control or glute strength can play a role.

    What Symptoms to Look Out For

    The tricky thing about SI joint dysfunction is that it often mimics other conditions. People might assume it’s a hip problem, sciatica, or even a pulled glute or hamstring but that’s not always the case.

    Here are some of the common signs to look at for:

    • A dull, nagging ache in one side of the lower back or buttock
    • Pain when getting up from a chair
    • Discomfort rolling in bed or standing on one leg
    • A feeling of “jammed” or stuck movement in the pelvis
    • And Occasionally, pain radiating down the leg—not quite sciatica, but easy to confuse
    • It’s usually one-sided and often feels deep and hard to pinpoint.

    Here’s a little fact for you: the SI joints are so stable because they’re held together by strong ligaments. As a result, the joints only move a matter of a few millimetres – but that’s still enough to cause real mischief if they’re not working properly.

    What Can Be Done About It?

    Great question! The good news is that it’s very treatable through manual therapy.

    Osteopathy for example can help by:

    • Assessing your pelvic alignment and identifying whether the joint is moving too much or not enough
    • Using gentle manual techniques to restore balance and ease by improving movement and reducing pain
    • Addressing muscle imbalances in the glutes, hip flexors, and lower back
    • Offering specific exercises to support the joint and reduce recurrence
    • And advising on posture, movement patterns, and day-to-day habits

    There are things you can do at home too so here are several self help tips:

    • Avoid crossing your legs or leaning to one side when sitting
    • Try simple core and glute exercises like bridges and pelvic tilts
    • Use heat or cold packs depending on what feels most relieving
    • Stay active with gentle movement and avoid bed rest as this usually makes it worse
    • If standing for long periods, shift your weight regularly

    These little changes can make a surprisingly big difference.

    When Considering The Outlook

    With the right treatment and self-care, most people recover well from sacroiliac joint dysfunction, it’s rarely something that is long-term. The key is identifying it correctly, especially since it’s often mistaken for something else.

    So if you’ve had nagging pain in the lower back or buttock that doesn’t quite fit the usual patterns, it’s worth considering whether your SI joint might be the hidden culprit.

    And if you’re finding yourself saying “I think it’s my hip,” but nothing quite adds up, it might just be your SI joint. And now you know what to do about it.

    That’s it for today’s bitesize bit to help your health flourish and I’ll see you again next time. Bye for now.

  • Festival Aches? Tips For Standing All Day

    Festival Aches? Tips For Standing All Day

    NCTV Episode 115

    Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode includes:-

    • Festival posture hacks – Stand smarter and reduce back strain
    • Best footwear choices – Avoid sore feet and aching legs
    • Bag tips – Backpacks vs shoulder bags: the verdict
    • Movement tricks – Keep joints mobile while queuing
    • Speedy recovery guide – Stretch it out and feel great the next day

    Transcript

    If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

    Hello and welcome to NCTV Episode 115 which is all about how to stay ache-free when standing all day at festivals and events.

    Now that June is upon us and summer is just around the corner, we’re entering a favourite times of year for many – festival season!

    Whether it’s Glastonbury, a food and drink weekend, a local fair, or even just standing at sports day cheering on the kids, the one thing they all have in common is long periods of standing on your feet.

    And while they’re great fun, they’re not always so great for your back, knees, or feet, especially if you’re not prepared.

    So today, I’m going to share some quick, practical tips to help you enjoy every moment of your summer events without the post-festival aches and pains.

    Footwear Matters More Than You Think

    Starting from the ground up. Festivals often mean walking and standing for hours, sometimes on uneven ground.

    • The key is to wear something supportive, ideally with a cushioned sole and a secure fit, think walking shoes or trainers over the likes of flip-flops or flat sandals.
    • It’s also best to avoid new shoes unless you’ve already broken them in.
    • And consider using insoles if you tend to get sore heels or arches.

    Don’t Lock Your Knees out

    Many people stand for ages with their knees locked out in an extended position and hips shifted to one side which is a recipe for lower back and hip discomfort.

    • Instead, keep a soft bend in your knees, shift your weight every so often, and keep your feet roughly hip-width apart for balance.

    Mini Moves Make a Big Difference

    Even if you’re in the middle of a crowd, small movements can help.

    • Try gentle calf raises, rolling through your feet, or a quick stretch during quieter moments.
    • Also, squat down occasionally instead of bending from the waist, especially if you’re rummaging in your bag or looking after children.

    On The Topic Of Bags

    If you’re carrying gear for the day, use a backpack with two straps and wear it high on your back.

    • This balances the weight evenly and reduces shoulder and neck strain compared to a one-shoulder bag.
    • Be sure to keep it light too, you don’t need the kitchen sink!

    Recovery Is Just As Important

    After a long day on your feet:

    • Do some gentle hamstring and calf stretches
    • Try a few minutes lying on your back with your feet up a wall
    • And drink plenty of water, it helps with muscle recovery and energy levels for the next day

    So, whether you’re dancing in a field, queuing for chips, or cheering from the sidelines, a bit of preparation and body awareness goes a long way.

    If you’re already feeling a few twinges, or you’d like some personalised advice before your next summer event, osteopathy can help and you know where to find me.

    That’s it for this week’s bitesize bit to help your health flourish, thanks for watching and until next time, enjoy the sunshine and stay ache-free!

    Bye for now!

  • Hiking Advice

    Hiking Advice

    NCTV Episode 114

    Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode includes:-

    • Footwear fundamentals – Why the right hiking boots matter more than you think
    • Foot mechanics explained – Avoid aches by walking smarter on uneven terrain
    • Posture on the move – Tips to protect your back going uphill and downhill
    • Strength & mobility prep – Simple exercises to get trail-ready and stay pain-free
    • Recovery made easy – Stretch, rest, and hydrate for better post-hike bounce-back

    Transcript

    If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

    Hello and welcome to NCTV Episode 114. As the days grow longer and the countryside beckons, many of us are lacing up our boots for a hike. But hiking isn’t just a longer walk, it’s a unique physical challenge that requires preparation and awareness. Today, we’ll explore how to hike smarter, focusing on posture, foot mechanics, and injury prevention from an osteopathic perspective.

    The Osteopathic Perspective on Hiking

    So hiking involves uneven terrains, elevation changes, and prolonged activity, all of which can impact your muscles and joints. As an osteopath, I often see hikers with issues like ankle sprains, knee pain, and lower back discomfort. Understanding and optimizing your body’s mechanics can make your hikes more enjoyable and less injury-prone.

    Foot Mechanics: Foundation of a Good Hike

    To start with, your feet are your foundation. Proper foot mechanics are crucial for stability and shock absorption.

    Focusing on footwear: It’s Choose hiking boots that provide adequate arch support and fit well. Ill-fitting boots can lead to blisters and foot pain. Remember, your feet may swell during hikes, so consider sizing accordingly.

    Looking at gait: Aim for a midfoot strike on flat terrains and a forefoot strike when ascending. On descents, a controlled heel strike can help manage impact.

    And in terms of toe engagement: Ensure your boots allow for natural toe splay. Engaging your toes aids in balance and reduces strain on other joints. “

    Posture and Body Mechanics on the Trail

    When thinking about body mechanics, maintaining proper posture can prevent fatigue and injuries.

    If you’re going uphill: Lean slightly forward from the hips, not the waist, to maintain balance and reduce strain on the lower back.

    On downhills: Keep your torso upright and use shorter strides to maintain control and reduce knee stress.

    When it comes to your stride: Opt for shorter, quicker steps rather than long strides to maintain stability and reduce muscle fatigue.

    Strengthening and Mobility: Pre-Hike Preparation

    Next is about preparing your body before hitting the trail which is essential to avoid injury so here’s some of the mobility work you should consider.

    Firstly Ankle Mobility: Regularly perform ankle circles and stretches to enhance flexibility, crucial for uneven terrains.

    Foot Strength is important too: Exercises like towel scrunches can strengthen the intrinsic muscles of the feet, supporting the arches and improving balance.

    And also Core and Glute Activation: A strong core and glutes stabilize your pelvis and lower limbs, reducing the risk of overuse injuries.

    Packing and Equipment Tips

    Your gear can influence your posture and comfort.

    So thinking about your Backpack: Distribute the weight evenly and adjust your straps so the pack sits close to your body. A poorly fitted backpack can alter your centre of gravity, leading to strain.

    Another thing to consider is Poles: Trekking poles can aid in balance and reduce load on the knees, especially during descents.

    Post-Hike Recovery

    And finally, when thinking about post-hike recovery, this is just as important as the preparation.

    Three things for you to focus on are:-

    1) Stretching: Focus on the legs, particularly the calves, hamstrings, and hip flexors to alleviate tightness.
    2) Hydration and Nutrition: Replenish fluids and nutrients lost during the hike to aid muscle recovery.
    3) Rest: Allow your body time to recover, especially after long or strenuous hikes.

    By paying attention to your body’s mechanics and preparing adequately, hiking can be a rewarding and injury-free experience, especially in the type of weather we’ve been experiencing at the end of April, beginning of May 2025 so far.

    And that’s it for this week’s bitesize bit to help your health flourish, Happy Hiking and I’ll see you again next time.

    By for now!

  • Piriformis Syndrome – A Pain In The Butt

    Piriformis Syndrome – A Pain In The Butt

    NCTV Episode 113

    Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode includes:-

    ✅ What Piriformis Syndrome is and how it mimics sciatica
    ✅ Common causes, signs, and symptoms to watch out for
    ✅ How osteopathy can help relieve and resolve the issue
    ✅ Other helpful treatments and self-help tips you can try at home
    ✅ Prognosis, recovery, and how to prevent it coming back

    Transcript

    If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

    Hello and welcome to NCTV Episode 113 which is all about Piriformis Syndrome. If you’re unfamiliar with this then it’s also known as ‘that thing that makes you feel like you’ve got a wasp sting in your buttock!’ Not fun, but luckily, help is at hand!

    What is Piriformis Syndrome?

    Piriformis Syndrome is a condition where the piriformis muscle, which sits deep in your backside, gets irritated or tight and decides to press on your sciatic nerve. The result? Pain, tingling, or numbness down the back of your leg – which is basically sciatica but more like sciatica’s mischievous little cousin if you will aka Dan Coysh in my case, sorry Dan if you’re watching! 😉

    Diagnosis

    It’s usually diagnosed through physical examination, ruling out lower back causes, and sometimes but less commonly through MRI or nerve conduction studies.

    How Does It Happen?

    It can creep up on you for a variety of reasons, such as:

    • Overuse from running, cycling, or long periods of sitting. (So that’s both marathon runners and Netflix marathoners alike who might be at risk!)
    • Muscle imbalances, weak glutes, or postural issues.
    • A good old-fashioned injury or strain.
    • Even anatomical quirks – in some people, the sciatic nerve actually runs through the piriformis muscle, making it even more likely to get squished!”

    Signs & Symptoms

    Here’s what to look out for in terms of signs and symptoms:

    • A deep, aching pain in the buttock (and I don’t mean that certain someone most people have in their lives).
    • Pain that travels down the back of the thigh, sometimes even to the foot.
    • Worsening pain when sitting, climbing stairs, or after prolonged activity.
    • Some people experience a bit of numbness or weakness in the leg.
    • Also, some people even report a warm or hot sensation in the buttock – so if it feels like you’ve got a radiator in your rear, it might actually be your piriformis acting up!

    It’s a bit sneaky because it mimics sciatica, but the key difference is that the source of the problem is in the glute, not the lower back.

    How Do You Fix It?

    Now onto the good stuff – getting rid of the pain!

    Osteopathy to the Rescue

    As an osteopath, it would be amiss of me not to mention that osteopathy can of course help by assessing your movement, testing what’s causing the irritation, and use hands-on techniques to relieve tension, improve mobility, and rebalance any compensations. Osteopaths can also look at your gait, posture, and overall biomechanics to prevent it from coming back!

    Other Therapies That Can Help are:-

    • Massage therapy – Deep tissue work can release that tight piriformis.
    • Physiotherapy – Can help with strengthening weak muscles and correcting imbalances.
    • And also acupuncture or Dry Needling can be used as a great way to help calm down nerve irritation.

    Self-Help Tips

    If you’re struggling with piriformis pain, here’s a few things you can try at home:

    ✔️ Stretch it out – The ‘figure-four’ stretch (lying on your back, ankle over opposite knee, pulling your leg towards you) is a classic.
    ✔️ Foam rolling – Gently rolling over the glutes can help relieve tension.
    ✔️ Strengthen weak muscles – Focus on core and glute exercises to support the area.
    ✔️ Heat or ice? – Heat can help relax the muscle, while ice can calm inflammation – see which works best for you.
    ✔️ Avoid prolonged sitting – Take breaks, walk around, and don’t sit on hard surfaces for too long.

    Prognosis – Will It Ever Go Away?

    Thankfully, with the right approach, piriformis syndrome is usually very treatable. Most people improve within a few weeks with a combination of manual therapy, stretching, and strengthening. But, if left unchecked, it can become a recurring issue – so it’s best not to just grit your teeth and sit through the pain!

    That’s it for this week’s bitesize bit to help your health flourish.

    I’ll see you again next time, by for now.

  • You Snooze, You Win

    You Snooze, You Win

    National Bed Month Referral Challenge

    Last month (March) was National Bed Month – a time to improve our sleep and health. To commemorate the occasion I introduced the Referral Challenge, giving you a chance to win some fantastic prizes while helping others to experience better movement and with less pain, through hands on osteopathic treatment.

    The Way It Works

    Spanning over the course of a month, if you refer a new client to me before Tuesday, 22nd April 2025 you could win:

    A picture of the Groove 2.0 Adjustable Orthopaedic Memory Foam Pillow and its component parts. 
    Top Prize: Groove 2.0 Adjustable Orthopaedic Memory Foam Pillow (RRP £49.95), Groove X Lower Back Pain Relief Pillow (RRP £22.95) & a complementary osteopathy treatment.

    Second Prize: Original Groove Pillow (RRP £29.95) & 50% off an osteopathy treatment.


    Third Prize: Sleep Easy Bedtime Fragrance Kit (RRP £22.95) & £15 off treatment

    Everyone Else: £10 off an osteopathy appointment!

    Who Is This For?

    Depending on which one you win, the prizes on offer are perfect for anyone who struggles with disrupted sleep due to knee pain, shoulder pain, back pain, neck pain, or headaches – or anyone who just loves a great night’s sleep and wants to wake up feeling refreshed! And the best part…everyone’s a winner!!

    How To Enter

    To be in with a chance of winning, simply refer someone new who hasn’t been to see me before and make sure they mention your name when booking! Once they’ve turned up and received treatment, you’ll be entered into competition. The one with the most referrals wins the top prize, second most wins the second place prize above and so on.

    They can book themselves in either by:-
    Calling me on – 01903 368210
    Booking online here – https://mytd.co.uk/book-an-appointment/
    Emailing me – nc@nicholascoysh-osteopath.co.uk

    Or alternatively, you can do so for them.

    Start referring today for your chance to ensure a better night sleep for yourself, safe in the knowledge that your posture is correct and you’ll be helping out a friend banish their aches and pains with osteopathy in the process!