Knee Pain: The Good, The Bad, and the OUCH!

Knee pain is the kind of discomfort that can turn a stroll through Mount Waverley’s Valley Reserve into an exercise in frustration rather than relaxation.

Whether you’re an active soul who enjoys a good hike or someone who prefers the quiet charm of a Murrumbeena coffee shop, knee pain can put a damper on your daily life. In fact, it can often bring life to a grinding halt.

The knee is one of the most complex joints in the human body, and it doesn’t take kindly to being overused, misused, or just plain ignored. The causes of knee pain are as varied as the roads leading to Chadstone Shopping Centre.

It can be a result of lifestyle factors, such as too many years pounding the pavement without proper footwear, or from medical issues like osteoarthritis, a condition that makes your knee joint feel older than time itself.

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For those who find their knees groaning loudly when put into action, it’s important to understand what might be causing this discomfort. On the lifestyle side, factors like poor posture, obesity, and lack of proper exercise can contribute significantly. We don’t want to hear that, but it’s true.

Picture this: you’re sitting on the couch, binge-watching the latest Netflix drama, and your knees are just silently judging you for not moving enough. On the flip side, medical conditions such as arthritis, gout, or injuries like meniscus tears can cause knee pain that doesn’t just disappear with a good night’s sleep.

And let’s not forget about the toll that high-impact sports, like footy or netball, can take on those joints. All these factors combined mean that your knees might start playing up, making those trips to the shops, or your commute, feel like a marathon.

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How Osteopathy Can Be Your Knee’s Best Mate

Now, if you’re thinking osteopathy is just another fancy term for a glorified massage, think again. Osteopathy is a holistic approach to healthcare that focuses on the musculoskeletal system, which includes your bones, muscles, and joints—the very parts that are making you hobble instead of hop around Oakleigh.

Osteopaths are like the friendly mechanics of the human body, trained to find and fix the root cause of your knee pain rather than just patching up the symptoms. They use their hands to diagnose and treat, employing a variety of techniques such as stretching, gentle pressure, and resistance.

When you visit an osteopath in Mount Waverley or Murrumbeena, you’re not just getting a quick fix; you’re getting a treatment plan tailored specifically to you. Osteopaths understand that knee pain is often not just about the knee itself but about how your entire body functions.

Maybe your knee pain is caused by a misalignment in your hips, or perhaps it’s your poor posture during those long hours sitting at your desk.

The osteopath will assess your body as a whole, considering everything from your gait to your work habits, and create a plan that may involve manual therapy, exercise recommendations, and lifestyle advice. They might even have a cheeky word or two about those thongs you’ve been wearing that provide absolutely no support.

Osteopathy isn’t just about popping in for a session and hoping for the best. It’s about actively engaging with your health. Your osteopath might recommend specific exercises to strengthen the muscles around your knee, improving its stability and reducing pain. They may also suggest adjustments to your daily routine, like how to sit properly at your desk or the best way to stand when you’re waiting in line at the local bakery.

And if you’re lucky, you might even get some tips on how to keep your knees happy during those long, lazy Sunday afternoons at Central Park in Malvern East.

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The Road to Recovery: From the Clinic to the Cafés

Recovering from knee pain with the help of osteopathy is like embarking on a journey—one where the destination is a life free of those annoying aches and pains. But let’s be honest, it’s not an overnight fix. Healing takes time, just like it takes time for the coffee at that trendy new café in Hughesdale to cool down enough to drink.

The great thing about osteopathy is that it doesn’t just treat the symptoms; it addresses the underlying causes. This means that while you might not be running up the 1000 Steps in Ferntree Gully tomorrow, you’re on the right path to getting there eventually, or at least being able to walk through the serene streets of Mount Waverley without wincing.

One of the key benefits of osteopathy for knee pain is that it’s a non-invasive treatment option. There’s no need to jump straight to surgery or rely solely on painkillers, which can sometimes feel like they’re doing more harm than good. Instead, osteopathy works with your body’s natural healing processes, helping to restore balance and function.

Over time, with regular treatment, you might find that your knee pain diminishes, your mobility improves, and you’re able to enjoy all the wonderful things that make living in Murrumbeena and Mount Waverley so special.

Whether it’s playing a round of golf at the Riversdale Golf Club or simply taking the dog for a walk along the Gardiners Creek Trail, osteopathy can help you get back to doing what you love. It’s time to talk to us.

If your knees are acting more like squeaky old hinges rather than the well-oiled joints they’re meant to be, it might be time to consider osteopathy.

With a blend of hands-on techniques, exercise, and lifestyle adjustments, osteopathy offers a comprehensive approach to tackling knee pain. So, the next time you’re hobbling through Chadstone Shopping Centre or struggling to keep up with the grandkids at the Waverley Antique Bazaar, remember that help is just a consultation away. Your knees will thank you, and who knows, you might even get back to enjoying those leisurely strolls through the parks of Mount Waverley and Murrumbeena without a single wince.

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4 Reasons Swimming Is Good For Back Pain

The pool’s quiet calm is inviting—a refuge for those burdened by the persistent weight of lower back pain. In the water’s embrace, buoyancy takes over, and relief becomes more than just a wishful thought.

If lower back pain has been dampening your spirits, take heart.

This blog is a gentle invitation to dip into the therapeutic world of swimming, where each stroke can bring you closer to comfort and mobility.

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A Swim Through Causes and Relief

Lower back pain is an intricate puzzle, often pieced together by various elements of our lives. It could stem from an awkward bend or lift, prolonged periods in a chair, or the gradual wear of time on our bodies.

The result?

A shadow cast over everyday joys, transforming even simple movements into daunting tasks.

But swimming, with its natural support and resistance, can be a powerful stroke in painting a different picture—one where your back finds the support it needs to heal and strengthen.

Let’s dive into how embracing the pool can become a pivotal part of your journey to a stronger back.

Buoyancy Reduces Load on the Spine

The buoyancy of water supports your body weight  When you swim.

This significant reduction in gravitational pull means your spine and joints bear much less load compared to land-based activities.

For those with back pain, this can translate into less pain and strain during exercise, allowing for movement that would otherwise be painful on land.

This aquatic property offers a safe environment for strengthening muscles without risking further injury, acting as a natural form of pain relief by easing the pressure off your back.

Strengthens Core Muscles

Effective swimming requires the use of a wide range of muscles, with a particular emphasis on the core—the muscles around your abdomen and lower back.

Activating these muscles helps to stabilize and support the spine. Regular swimming can strengthen these core muscles, which is vital in both managing and preventing back pain.

The continuous muscle engagement required to propel you through the water not only builds muscle tone but also improves overall spinal alignment and stability.

Improves Flexibility and Range of Motion

Swimming involves fluid, repetitive movements that help enhance flexibility and the range of motion in your joints and muscles, including those in the spine.

For those dealing with stiffness and pain in the lower back, the gentle stretching and twisting motions involved in various strokes (like the freestyle or backstroke) can help loosen tight muscles and increase spinal flexibility.

This greater range of motion can contribute to relieving discomfort and improving your ability to perform daily activities with less pain.

Stress Reduction and Improved Mental Health

The psychological benefits of swimming are as significant as the physical ones.

Water has a naturally calming effect on the mind, which can be particularly beneficial for those suffering from chronic back pain, as stress and anxiety can exacerbate physical symptoms.

Swimming stimulates the release of endorphins, the body’s natural painkillers and mood elevators, reducing the perception of pain

. The rhythmic nature of swimming and the focus required can also serve as a form of meditation, helping to divert attention away from pain and promote a state of mental relaxation.

By incorporating swimming into your routine, you’re not just working towards alleviating back pain; you’re also embracing a holistic approach to health that nurtures the body and the mind.

Whether it’s the cardiovascular improvement, muscle strengthening, or stress relief, swimming offers a comprehensive way to support your back health and enhance your quality of life.

If you’re new to swimming or have ongoing health concerns, it’s a good idea to consult with a healthcare provider like an osteopath to tailor a swimming routine that best suits your specific needs and ensures safety as you dive into this therapeutic activity.

Your Back Pain Assessment Awaits 

Enter the welcoming space of Focus Osteopathy, where every facet of back pain is not only acknowledged but attentively addressed.

We extend an open offer for a Free Back Pain Assessment, dedicated to those yearning for respite and clarity from the relentless discomfort that disrupts their peace.

At Focus Osteopathy, empathy is at the core of our service.

We provide a listening ear and tailored strategies, developed by professionals who deeply comprehend back pain’s intricacies.

As we walk alongside you on this path to alleviation, we offer:

Comprehensive evaluations to determine the roots of your back discomfort.

Engaging discussions with our compassionate team, brimming with understanding and actionable advice.

Refuse to accept back pain as a constant in your life narrative.

Embrace the possibility of transformation, the promise of ease, the gift of recovery.

To begin your transition to a life unburdened by back pain, arrange your Free Back Pain Assessment through our straightforward online form, or reach out to us at 1300 003 007.

The march towards a life without back pain begins with your decision to act.

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8 Ways Neck Pain Can Disrupt Your Daily Life—and How Osteopathy Can Help

Neck pain is a common issue that many people experience at some point in their lives. While it might seem like just a minor inconvenience, the reality is that neck pain can have a significant impact on your daily routine, affecting everything from your work performance to your ability to enjoy leisure activities.

In this article, we’ll explore eight ways neck pain can disrupt your life and how osteopathy can offer effective relief, helping you get back to your normal activities without discomfort.

1. Difficulty Concentrating at Work

Neck pain can make it challenging to focus on tasks, especially if your job requires long hours at a desk. The constant ache or sharp pains can become a distraction, reducing your productivity and making it difficult to concentrate on even the simplest tasks. This can lead to frustration and stress, as well as a decline in the quality of your work. Osteopathy can help by addressing the root cause of your neck pain, whether it’s due to poor posture, muscle strain, or another underlying issue, allowing you to work more comfortably and effectively.

2. Sleep Disruptions

A sore neck can make it nearly impossible to find a comfortable sleeping position, leading to restless nights and poor sleep quality. Over time, this lack of sleep can have a ripple effect on your overall health, contributing to fatigue, irritability, and even a weakened immune system. Osteopathy can offer relief through gentle manipulation techniques that reduce muscle tension and improve the alignment of your spine, helping you achieve a more restful night’s sleep.

3. Limited Range of Motion

Neck pain often restricts your ability to move your head freely, making everyday activities like driving, exercising, or even turning to talk to someone more difficult. This limited range of motion can be frustrating and can hinder your ability to participate in activities you enjoy. Osteopathy works by improving joint mobility and reducing stiffness, allowing you to regain full movement in your neck and return to your favorite activities without pain.

4. Headaches and Migraines

Neck pain is frequently associated with tension headaches and migraines, which can be debilitating and further disrupt your daily life. These headaches often stem from tight muscles and misaligned vertebrae in the neck, which put pressure on nerves and blood vessels. Osteopathic treatment can help alleviate these headaches by addressing the tension and misalignment, providing relief not only from neck pain but also from the associated headaches.

5. Difficulty Exercising

Exercise is an important part of maintaining overall health, but neck pain can make it difficult to engage in physical activity. Whether you’re lifting weights, doing yoga, or simply going for a run, the pain and discomfort in your neck can limit your ability to exercise effectively and safely. Osteopathy can help by reducing pain and improving flexibility, making it easier for you to stay active and maintain your fitness routine.

6. Increased Stress and Anxiety

Chronic pain, including neck pain, can take a toll on your mental health. The constant discomfort can lead to increased stress and anxiety, which in turn can exacerbate your pain. This creates a vicious cycle that can be hard to break. Osteopathy offers a holistic approach to pain relief, not only

addressing the physical aspects of neck pain but also helping to reduce stress and promote relaxation through gentle, hands-on techniques.

7. Impact on Social Life

Neck pain can make it difficult to enjoy social activities, whether it’s going out with friends, playing with your kids, or participating in hobbies you love. The discomfort can lead to a reluctance to engage in these activities, which can negatively impact your social life and overall happiness. By providing effective pain relief, osteopathy can help you return to these activities with confidence, allowing you to enjoy your time with friends and family without the burden of pain.

8. Reduced Quality of Life

Ultimately, neck pain can significantly reduce your overall quality of life. The constant discomfort, combined with the limitations it imposes on your daily activities, can lead to feelings of frustration, helplessness, and even depression. Osteopathy can make a real difference by offering a natural, non-invasive treatment option that targets the root cause of your pain, helping you regain control of your life and improve your overall well-being.

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How Osteopathy Can Provide Effective Pain Relief

Osteopathy is a form of manual therapy that focuses on treating the body’s musculoskeletal system, which includes the spine, muscles, and joints. It is a holistic approach that considers the body as a whole, rather than just focusing on the area of pain. For neck pain, osteopathy can be particularly effective in providing relief and improving your quality of life.

During an osteopathic session, the practitioner will use a variety of techniques, including stretching, massage, and gentle manipulation of the neck and spine, to relieve tension and restore proper alignment. This not only helps to reduce pain but also improves blood flow, promotes healing, and enhances mobility.

One of the key benefits of osteopathy is its personalized approach. Your osteopath will assess your posture, lifestyle, and any other contributing factors to your neck pain, allowing them to tailor the treatment to your specific needs. Whether your neck pain is caused by stress, poor posture, or an injury, osteopathy can provide targeted relief that addresses the underlying cause, rather than just masking the symptoms.

Furthermore, osteopathy is a natural, non-invasive treatment option that doesn’t rely on medication. This makes it an excellent choice for those looking to avoid the side effects of painkillers or those who prefer a more holistic approach to their health.

Neck pain can have a profound impact on your daily life, affecting everything from your work and sleep to your social activities and overall well-being. Osteopathy offers an effective, gentle solution to relieve pain and restore your quality of life, allowing you to enjoy your daily activities without the burden of discomfort. So if you’re struggling with neck pain, consider giving osteopathy a try—your neck (and your life) will thank you!

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Understanding Back Pain: The Unwanted Companion

Back pain is an all-too-common issue that affects people of all ages and walks of life. Whether you’re an office worker hunched over a computer, a construction worker lifting heavy loads, or a parent constantly bending down to pick up toys, back pain can strike when you least expect it. This discomfort can range from a dull ache to a sharp, stabbing pain, often leaving you desperate for relief.

Living with back pain is challenging, but what makes it truly debilitating is the way it interferes with the activities and experiences that bring joy and fulfillment to life. For many, back pain doesn’t just limit physical movement; it prevents them from doing the things they love most.

For example, someone who enjoys playing sports might find themselves unable to participate in their favourite games. A parent may struggle to play with their children, missing out on precious moments. Even simple pleasures like gardening, hiking, or taking a leisurely stroll can become overwhelming tasks when back pain is present.

The biggest problem isn’t just the pain itself but how it hinders you from living life to the fullest and fulfilling your deepest desires. Back pain often becomes a barrier to happiness, making it essential to understand its root causes and find effective ways to manage it.

Let’s explore the common culprits behind back pain and discover what you can do to keep your back in tip-top shape, so you can return to enjoying the activities that matter most to you.

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Back Pain Causes: Bad Habits & Medical Conditions

When it comes to back pain, there’s no single cause, but rather a combination of factors that can lead to discomfort. One of the most prevalent causes is poor posture, a habit many of us develop without even realizing it.

Sitting for long hours with a rounded back, slouching while standing, or sleeping in awkward positions can all put unnecessary strain on your spine and muscles. Over time, these habits can lead to chronic pain.

In addition to posture, lifestyle choices such as lack of exercise, diet-based weight issues, and smoking can significantly contribute to back pain. A sedentary lifestyle weakens the muscles that support your spine, making them more susceptible to injury.

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Extra weight, particularly around the midsection, can pull your spine out of alignment, leading to pain and discomfort. Smoking, on the other hand, reduces blood flow to the spinal discs, which can accelerate the degeneration process and lead to chronic back issues. But it’s not just lifestyle choices that can cause back pain.

Medical conditions like herniated discs, osteoarthritis, and scoliosis are also common culprits. Herniated discs occur when the soft tissue inside the disc pushes out, pressing on nearby nerves and causing pain.

Osteoarthritis, a degenerative joint disease, can lead to stiffness and discomfort in the spine as the cartilage between your vertebrae wears away. Scoliosis, an abnormal curvature of the spine, can also cause significant back pain, particularly if it progresses over time.

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Preventing Back Pain: Simple Steps to be Pain Free

While back pain can be a real nuisance, the good news is that there are several steps you can take to prevent it from getting worse—or better yet, avoid it altogether. One of the most effective ways to keep your back healthy is by maintaining good posture.

Whether you’re sitting at your desk or standing in line at the grocery store, be mindful of your alignment. Keep your shoulders back, your spine straight, and your feet flat on the floor. When lifting heavy objects, always bend at the knees and use your legs to do the work, rather than your back.

Exercise is another key factor in preventing back pain. Engaging in regular physical activity strengthens the muscles that support your spine, improves flexibility, and helps maintain a healthy weight. Activities like swimming, yoga, and walking are particularly beneficial for your back. And don’t forget to stretch! Stretching your back, hamstrings, and hip flexors can relieve tension and improve your range of motion, reducing the likelihood of injury.

In addition to exercise and posture, it’s important to consider your sleep habits. Invest in a supportive mattress and pillow that keep your spine in alignment while you sleep. Sleeping on your back or side with a pillow between your knees can also help reduce stress on your spine. And if you’re a smoker, quitting can have a significant impact on your back health, as it improves circulation and helps slow the degeneration of spinal discs.

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Osteopathy: A Gentle Approach to Pain Relief

If you’re already experiencing back pain, finding relief is likely at the top of your priority list. While there are many treatment options available, one approach that stands out for its effectiveness and gentle nature is osteopathy.

Osteopathy is a form of manual therapy that focuses on the body’s musculoskeletal system, including the spine, muscles, and joints. Through hands-on techniques such as stretching, massaging, and manipulating the spine, osteopaths aim to improve mobility, relieve tension, and promote the body’s natural healing processes.

What makes osteopathy particularly appealing is its holistic approach. Rather than just treating the symptoms, osteopaths consider the entire body and how various systems interact with one another. Importantly, osteopaths delve deep into understanding the underlying causes of your pain, including why and how these issues developed in the first place. They recognize that current discomfort can often be traced back to past injuries or imbalances, which may have set off a chain of compensatory changes in the body.

For example, an osteopath might find that your back pain is not only due to poor posture or muscle strain but also linked to an untreated ankle injury from 20 years ago.

This old injury could have led to a slight change in your gait, causing your body to compensate over time. Such compensations might create imbalances and tensions in other parts of your body, eventually manifesting as pain in a seemingly unrelated area, such as your shoulder. By looking into your injury history, an osteopath can work out why your current complaint exists, allowing them to reverse engineer the solution by addressing the root cause rather than just the symptoms.

This comprehensive approach ensures that the treatment not only alleviates pain but also corrects the underlying dysfunctions that contribute to it, preventing future problems. For instance, by correcting the compensatory patterns originating from an old ankle injury, an osteopath can help restore balance and proper function throughout the body, ultimately relieving shoulder pain that developed as a secondary issue.

Osteopathy is suitable for people of all ages and can be an excellent option for those who prefer a non-invasive, drug-free treatment. It’s particularly beneficial for individuals with chronic pain or those recovering from injuries, as it can help restore balance and improve overall function. Many patients report significant improvements in their pain levels after just a few sessions, making osteopathy a popular choice for those seeking long-term relief.

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Embracing a Pain-Free Future

Living with back pain can be challenging, but it’s not just the discomfort itself that affects your life—it’s how that pain prevents you from enjoying the activities and moments that matter most. Whether it’s playing with your children, pursuing your favorite hobbies, or simply going for a walk, back pain can stand in the way of living life to the fullest. However, this doesn’t have to be your reality forever.

By understanding the underlying causes of back pain and taking proactive steps to improve your posture, increase physical activity, and adopt healthier lifestyle habits, you can significantly reduce the risk of chronic discomfort.

Moreover, if you’re already dealing with pain, consider osteopathy as a gentle and effective treatment option. Osteopaths go beyond merely treating symptoms; they investigate past injuries and other underlying issues to determine why your current pain exists.

This holistic approach allows them to address the root causes, often revealing connections between old injuries and current problems, like how an untreated ankle injury from years ago might contribute to back or shoulder pain today.

With the help of an osteopath, you can reverse-engineer the solution to your pain, restoring balance and function to your body so you can return to the activities you love most.

Remember, your back is literally the backbone of your body, and treating it with care is essential for a happy, active life. Whether you’re aiming to tackle a mountain hike, play with your kids, or simply enjoy a leisurely stroll, a healthy back is key to experiencing life’s adventures fully.

So, stand tall, stay active, and give your back the love and attention it deserves. By taking steps to understand and address the root causes of pain, you can embrace a future where back pain no longer holds you back, allowing you to live a life rich with the activities and experiences that bring you joy.

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Neck Pain Exercises to Help You Sleep

Neck Pain exercises

At Focus Osteopathy, we understand how disruptive neck pain can be to your daily life, especially when it interferes with your sleep.

A restful night’s sleep is crucial for overall health and well-being, but neck pain can make it elusive.

That’s why we’ve created this guide on neck pain exercises to help you sleep better.

These exercises are designed to alleviate discomfort, improve flexibility, and promote relaxation, enabling you to drift off more easily and stay asleep throughout the night.

Understanding Neck Pain

Before we look at the exercises, it’s important to understand what causes neck pain.

Poor posture, prolonged use of computers and mobile devices, stress, and inadequate sleep positions are common culprits.

When these factors combine, they can lead to muscle tension, stiffness, and discomfort in the neck and upper back.

Benefits of Neck Pain Exercises

Regularly performing neck pain exercises can bring several benefits:

  • Improved flexibility and range of motion
  • Reduced muscle tension and pain
  • Enhanced blood circulation
  • Lowered stress levels
  • Better sleep quality

Warm-Up: Preparing Your Neck for Exercise

Before starting any neck pain exercises, it’s essential to warm up your muscles.

A gentle warm-up increases blood flow and prepares your muscles for stretching and strengthening exercises.

  1. Neck Rolls: Sit or stand comfortably with your shoulders relaxed. Slowly roll your head in a circular motion, first clockwise for 10 seconds, then counter clockwise for another 10 seconds. Repeat three times.
  2. Shoulder Shrugs: Raise your shoulders towards your ears, hold for a few seconds, then relax. Repeat 10 times.

Neck Pain Exercises to Help You Sleep

1. Chin Tucks

Chin tucks are excellent for strengthening the muscles at the front of your neck and improving posture.

  • Sit or stand with your back straight and shoulders relaxed.
  • Slowly tuck your chin towards your chest without bending your neck forward.
  • Hold for 5 seconds, then return to the starting position.
  • Repeat 10 times.

2. Neck Stretches

Neck stretches help to relieve tension and improve flexibility.

  • Sit or stand with your back straight and shoulders relaxed.
  • Tilt your head to the right, bringing your ear towards your shoulder. Hold for 20-30 seconds.
  • Return to the starting position and repeat on the left side.
  • Perform 3-4 repetitions on each side.

3. Levator Scapulae Stretch

This stretch targets the levator scapulae muscle, which can contribute to neck pain.

  • Sit or stand with your back straight.
  • Place your right hand on the back of your head and gently pull your head towards your right armpit.
  • Hold for 20-30 seconds, then switch sides.
  • Repeat 2-3 times on each side.

4. Upper Trapezius Stretch

The upper trapezius muscle often becomes tight and sore due to poor posture.

  • Sit or stand with your back straight.
  • Place your right hand on your left shoulder and gently pull your head towards your right shoulder.
  • Hold for 20-30 seconds, then switch sides.
  • Perform 2-3 repetitions on each side.

5. Neck Retraction

Neck retraction helps to counteract forward head posture, a common cause of neck pain.

  • Sit or stand with your back straight.
  • Gently draw your head back, bringing your ears in line with your shoulders.
  • Hold for 5 seconds, then return to the starting position.
  • Repeat 10 times.

6. Cat-Cow Stretch

The cat-cow stretch is a gentle yoga pose that improves flexibility and reduces tension in the neck and back.

  • Start on your hands and knees in a tabletop position.
  • Inhale and arch your back (cow pose), lifting your head and tailbone towards the ceiling.
  • Exhale and round your back (cat pose), tucking your chin towards your chest.
  • Repeat 10 times, moving slowly and gently.

7. Child’s Pose

Child’s pose is a restorative yoga position that promotes relaxation and relieves tension in the neck and back.

  • Kneel on the floor with your big toes touching and knees apart.
  • Sit back on your heels and extend your arms forward, lowering your forehead to the floor.
  • Hold for 1-2 minutes, breathing deeply and allowing your body to relax.

Incorporating Neck Pain Exercises into Your Routine

For the best results, incorporate these neck pain exercises into your daily routine, especially before bedtime.

Consistency is key to achieving long-term relief and improved sleep quality.

Free Discovery Session

At Focus Osteopathy, we’re dedicated to helping you achieve a pain-free life.

This July, we are offering a Free Discovery Session to discuss your neck pain concerns and goals.

This session includes a conversation to discuss the cause of your neck pain and tailored advice to help you manage and relieve your discomfort.

Don’t let neck pain disrupt your sleep and overall well-being.

Take the first step towards relief by claiming your Free Discovery Session today.

Contact us at 1300 003 007 or visit our website to book your appointment.

Are You Aware Your Workspace Can Be a Major Cause of Neck Pain?

Cause of Neck Pain

Imagine starting your workday feeling energised and ready to tackle your tasks, only to find yourself grappling with nagging neck pain by midday. At Focus Osteopathy we know this scenario is all too familiar for many of us, and the surprising culprit is often our workspace. Yes, your workspace can be a major cause of neck pain, and understanding how to optimise it can make a world of difference to your well-being.

Neck pain is a common complaint among office workers, and it’s not just a minor inconvenience. It can significantly impact your productivity and overall quality of life. The pain might start as a dull ache and escalate to severe discomfort that radiates to your shoulders and back. But why does this happen? Let’s delve into how your workspace can be a major cause of neck pain.

Ergonomics: The Key to Preventing Neck Pain

Ergonomics is the science of designing a workspace that promotes good posture and reduces strain on your body. A poorly designed workspace can be a major cause of neck pain, but making some ergonomic adjustments can help alleviate this issue.

Monitor Height and Position

Your computer monitor should be at eye level, about an arm’s length away. If your screen is too low or too high, you’ll find yourself constantly tilting your head up or down, which can be a significant cause of neck pain. Adjusting the height and position of your monitor can help maintain a neutral neck position, reducing strain and discomfort.

Chair and Desk Setup

A chair that supports your lower back and allows you to sit with your feet flat on the floor can prevent slouching and forward head posture, which are common causes of neck pain. Your desk should be at a height where your elbows are at a 90-degree angle when typing, keeping your wrists straight and shoulders relaxed.

The Role of Movement in Preventing Neck Pain

Staying in one position for extended periods can also be a major cause of neck pain. Our bodies are designed to move, and sitting still for too long can lead to stiffness and discomfort.

Take Frequent Breaks

Taking regular breaks to stand up, stretch, and move around can help prevent neck pain. Set a timer to remind yourself to take a short break every hour. Simple neck stretches and shoulder rolls can relieve tension and improve circulation.

Incorporate Movement into Your Routine

In addition to breaks, incorporating more movement into your daily routine can reduce the risk of neck pain. Consider using a standing desk or an ergonomic chair that encourages active sitting. Gentle exercises like yoga or Pilates can also strengthen your neck and shoulder muscles, providing better support for your posture.

The Impact of Screen Time on Neck Pain

Excessive screen time is another major cause of neck pain. Whether you’re working on a computer, browsing on a tablet, or scrolling through your phone, prolonged screen time can strain your neck muscles.

Mind Your Screen Time

Limiting your screen time, especially on handheld devices, can help prevent neck pain. When using your phone or tablet, hold it at eye level to avoid looking down for extended periods. Using voice commands or a hands-free device can also reduce the strain on your neck.

Stress and Neck Pain

Stress is an often overlooked cause of neck pain. When you’re stressed, your muscles tense up, including those in your neck and shoulders. This tension can lead to pain and discomfort, especially if you already have poor posture or a poorly designed workspace.

Manage Stress

Incorporating stress management techniques into your routine can help alleviate neck pain. Practices like deep breathing, meditation, and regular physical activity can reduce muscle tension and promote relaxation. Ensuring you have a comfortable and supportive workspace can also help minimise stress-related neck pain.

The Importance of a Holistic Approach

Addressing your workspace and posture is crucial, but a holistic approach to managing neck pain involves looking at other factors like your lifestyle, stress levels, and overall health.

Seek Professional Help

If you’re experiencing persistent neck pain, consulting an osteopath can provide valuable insights and tailored treatments. Osteopathy focuses on diagnosing and treating musculoskeletal issues through hands-on techniques, promoting natural healing and improved function.

Tips for Setting Up an Ergonomic Workspace

Creating an ergonomic workspace can significantly reduce the risk of neck pain. Here are some practical tips to get you started:

  • Monitor Position: Place your monitor at eye level and at an arm’s length distance to prevent tilting your head up or down.
  • Chair Setup: Use an adjustable chair with good lumbar support. Your feet should rest flat on the floor, and your knees should be at a 90-degree angle.
  • Desk Height: Ensure your desk allows your elbows to remain at a 90-degree angle when typing, with your wrists straight and shoulders relaxed.
  • Keyboard and Mouse: Position your keyboard and mouse close enough to avoid reaching. Your wrists should remain straight while typing or using the mouse.
  • Lighting: Proper lighting can reduce eye strain and the tendency to lean forward or squint, which can affect your neck posture.

Your workspace can indeed be a major cause of neck pain, but with the right adjustments and habits, you can prevent and alleviate this discomfort. By understanding the ergonomic principles and incorporating movement and stress management into your routine, you can create a healthier, more comfortable work environment.

At Focus Osteopathy, we’re dedicated to helping you achieve optimal health and well-being. If you’re struggling with neck pain or want to optimise your workspace, don’t hesitate to reach out for personalised advice and support.

Free Discovery Session

This July, we are offering a Free Discovery Session to discuss your neck pain concerns and goals.

This session includes a conversation to discuss the cause of your neck pain and tailored advice to help you manage and relieve your discomfort.

Don’t let neck pain disrupt your sleep and overall well-being.

Take the first step towards relief by claiming your Free Discovery Session today.

Contact us at 1300 582 559 or visit our website to book your appointment.

Pregnancy And Migraines – What’s The Link?

When you’ve got a little one on the way, the last thing you want is to wake up with the horrific pain that a migraine brings. Unfortunately, for lots of expectant mothers, this is a harsh reality.

Migraines during pregnancy, or even postpartum, can be incredibly debilitating, transforming what should be a beautiful journey into one that is overshadowed with discomfort.

But not many people know about the link between pregnancy and migraines – something we’ll dive into in this blog.

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What is a Migraine?

Migraines are severe headaches that cause intense throbbing or pulsing pain, usually on one side of the head.

They are often accompanied by other symptoms such as nausea, vomiting, and sensitivity to light and sound.

Migraines can vary in intensity and duration, lasting from a few hours to several days.

Understanding these symptoms is crucial for pregnant women to identify and differentiate between a regular headache and a migraine.

Common Symptoms of Migraines

  • Throbbing or Pulsing Pain: Typically felt on one side of the head.
  • Nausea and Vomiting: A frequent companion to the intense headache.
  • Sensitivity to Light and Sound: Many sufferers need to lie down in a dark, quiet room.
  • Aura: Some experience visual disturbances like flashes of light or blind spots before the onset of a migraine.

Why Are Pregnant Women More Susceptible to Migraines?

Pregnancy is a time of significant physical and emotional change.

These changes can make pregnant women more susceptible to migraines. Here are some of the key reasons:

Hormonal Changes

One of the primary triggers of migraines during pregnancy is hormonal fluctuation.

The surge in hormones, particularly oestrogen, can significantly impact the neurological system, leading to migraines.

These hormonal fluctuations are most pronounced during the first trimester.

As the body adjusts to the increasing levels of hormones, the frequency and intensity of migraines can increase.

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Increased Blood Volume

During pregnancy, a woman’s blood volume increases by 30-50% to support the growing baby.

While this is essential for providing nutrients and oxygen to the foetus, it can cause blood vessels to swell, leading to headaches and migraines.

The body’s circulatory system is under extra pressure, which can trigger migraine episodes.

Stress and Anxiety

The emotional changes and pressures of pregnancy can heighten stress levels, which are well-known migraine triggers.

The anticipation of becoming a parent, coupled with physical changes, can lead to increased anxiety.

This stress can exacerbate migraine symptoms, creating a vicious cycle of pain and worry.

Dietary Changes

Pregnancy cravings and dietary restrictions can sometimes lead to migraines, especially if essential nutrients are lacking.

Foods that are high in tyramine, such as aged cheeses, smoked fish, and certain processed meats, can trigger migraines.

Additionally, fluctuating blood sugar levels from irregular eating habits can contribute to headache onset.

Effects of Migraines on Pregnancy

Migraines can significantly affect your daily life and overall well-being during pregnancy.

They can cause severe pain, nausea, vomiting, and sensitivity to light and sound, making it challenging to perform everyday tasks and enjoy your pregnancy.

The impact of migraines can extend beyond physical discomfort, affecting emotional well-being and overall quality of life.

When Do Migraines Typically Occur?

Migraines are most common during the first trimester when hormonal changes are at their peak.

However, they can also occur throughout the pregnancy.

Many women find that migraines tend to subside during the second and third trimesters as hormone levels stabilise.

Understanding the timing and triggers can help in managing and potentially reducing the frequency of migraines.

At Focus Osteopathy, we are committed to providing compassionate, personalised care tailored to your specific needs.

If migraines are impacting your pregnancy, please don’t hesitate to reach out to us.

Our team is here to provide effective solutions, helping you enjoy a healthier, more comfortable pregnancy.

Your journey towards a pain-free pregnancy starts here.

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How Osteopathy Can Help Your Pregnancy Migraines

Woman draws a smiley face on her belly to symbolise a heathy pregnancy free from migraines.

Osteopathy offers a holistic approach to alleviating migraines during pregnancy, focusing on gentle, non-invasive techniques that can provide significant relief without medication.

Migraines can be particularly challenging during pregnancy due to hormonal changes, increased stress, and the body’s physical adaptations to support the growing baby. Osteopathic treatments aim to address these underlying issues by enhancing the body’s natural ability to heal and function optimally.

Through hands-on manipulation and specific osteopathic techniques, an osteopath can alleviate tension and improve circulation, which can reduce the frequency and intensity of migraines.

During pregnancy, the body undergoes various structural and hormonal changes that can contribute to migraines. Osteopaths use gentle manipulations to address these changes, improving alignment and relieving pressure on nerves and blood vessels.

Techniques such as cranial osteopathy can be particularly beneficial, as they focus on the subtle movements of the cranial bones and the release of tension in the head and neck.

This can lead to a significant reduction in migraine symptoms. Furthermore, osteopathy can help enhance overall well-being by promoting relaxation, reducing stress, and improving sleep, all of which are crucial for managing migraines during pregnancy.

By supporting the body’s natural balance and addressing the root causes of pain, osteopathy provides a safe and effective way to manage migraines and improve the quality of life for expectant mothers.

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More FREE Pregnancy Resources

Read Our Blog – How Osteopathy Can Help Your Postpartum Pain

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Injured Yourself On Holiday? Here’s How Osteopathy Can Help.

Embarking on the holiday brings unforgettable experiences and joyous memories. However, amidst all the excitement and adventure, it’s not uncommon to encounter minor injuries such as muscle strains, back pain, or joint discomfort.

Osteopathy, a distinctive form of drug-free, non-invasive manual medicine, focuses on total body health by treating and strengthening the musculoskeletal framework. This approach can be especially beneficial in addressing and recovering from holiday-related injuries, ensuring that your post-vacation glow isn’t dimmed by lingering pains. 

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Understanding Osteopathy and Its Approach to Common Holiday Injuries

Osteopathy operates on the principle that the well-being of an individual depends on their bones, muscles, ligaments, and connective tissue functioning smoothly together. During holidays, activities like prolonged walking, carrying heavy luggage, or engaging in new sports can lead to unexpected physical stress. Osteopathy helps by restoring your body’s balance and mobility through hands-on techniques, including stretching, massaging, and mobilising specific joints and soft tissues. 

The holistic approach taken by osteopathy not only addresses specific symptoms but also aids in the overall recovery by promoting better blood circulation, reducing swelling, and enhancing the body’s natural healing processes.

This makes it an excellent choice for those recovering from strains or sprains, joint aches, and other musculoskeletal discomforts commonly associated with travel. 

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How Osteopathy Offers a Path to Recovery from Holiday Strains and Sprains

After indulging in the festivities and perhaps overexerting yourself during a holiday, osteopathy can serve as a cornerstone to your recovery strategy. Osteopaths use a range of gentle, non-invasive techniques to increase joint mobility, relieve muscle tension, and enhance the blood supply to tissues.

These methods help your body heal itself naturally. Whether it’s a knee injury from a hiking adventure or a stiff neck from a long flight, osteopathy not only focuses on relieving the pain but also on the underlying causes of the discomfort, which can prevent recurrence and promote long-term health. 

Tailoring Osteopathic Treatments to Individual Needs

One of the key benefits of osteopathy is its customized treatment plans that are tailored to meet the unique needs of each individual. This personalization is particularly advantageous when dealing with holiday-related injuries, as each person’s body reacts differently to physical stress and strain.

An osteopath will consider your specific symptoms, lifestyle factors, and even the types of activities you engaged in during your vacation, to create a focused and effective treatment plan.

This bespoke approach ensures that you receive care that is aligned with your body’s specific recovery requirements, helping you to regain your strength and mobility more efficiently. Best part is to discover not why this happened, but why this happened to you. This is the real key in preventing re-occurrence.  

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Osteopathy: A Tool for Long-Term Health Beyond Immediate Recovery

Beyond just addressing immediate physical ailments, osteopathy also offers benefits that can enhance your long-term health. Regular osteopathic sessions can improve posture, increase joint stability, and enhance overall flexibility, which are vital for anyone who loves to travel.

These sessions not only help in the recovery from any current injuries but also prepare your body to handle future stresses, potentially reducing the risk of injury on your next adventure. The key is to identify the most common risks associated with your upcoming holiday & then mitigate them.  

For those who cherish their holiday experiences but dread the aftermath of minor injuries, osteopathy presents a compelling solution. It not only aids in a quick recovery but also enhances your body’s resilience and preparedness for future endeavours. So, as you plan your next cruise or holiday, consider incorporating osteopathy into your routine, ensuring that your travel plans remain as exhilarating as intended, with the added peace of mind that you’re looking after your physical well-being in the most holistic way possible.

This proactive approach to health allows you to fully immerse in the joys of travel, assured that you’re supported by a therapeutic practice that keeps your body aligned, balanced, and ready for whatever comes next on your journey. 

 

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Start the New Year Pain-Free: How to Relieve Back Pain

Start the New Year Pain-Free: How to Relieve Back Pain

It’s time for change. Far too many of us live with back pain akin to a biological prison sentence – and the suffering is needless. Osteopathy presents a range of treatments that can help manage your persistent back pain, regardless of root cause; whether that turns out to be genetic, stemming from previous trauma or a direct result of lifestyle.

As January ushers in a brand new year, the desire to make positive changes and embrace new beginnings typically radiates stronger than ever. So why not do something about it, before the year suffers from time’s onward march and you’ve spent more months of your life suffering with discomfort?

For anyone who has felt the pangs of back pain, even just for a short while, the agony can quickly become a relentless obstacle, preventing you from enjoying life to the fullest.

It’s time to take action and start the year on a high note, beginning your journey with us; destined to set you free from the shackles of back pain.

More Blogs From Focus Osteopathy

Back pain has a way of infiltrating every aspect of your life in the most personal way. Whether it’s wanting to embark on a fitness journey, striving for a healthier and fitter you, or simply yearning to be more social and mobile, back pain can feel like an uninvited guest that just won’t leave.

It’s not just physical discomfort; it’s the emotional toll of feeling limited and unable to fully engage in the activities that bring you joy. But fear not! There are many options available to you through Focus Osteopathy.

I’m Simon Nawrocki, a physical therapist with expertise in osteopathy, and I’ve made it my mission to help people like you reclaim their lives from the clutches of persistent and debilitating back pain.

I’m sharing three valuable tips on how to relieve back pain, to get you on the right path, and so you can finally escape from its grip and embrace the opportunities that lie ahead.

Get Help For Your Back Pain

#Tip 1: Prioritize Your Posture To Prevent Back Pain

One of the simplest, yet most effective ways to alleviate back pain is by focusing on your posture. Poor posture places unnecessary strain on your spine, leading to discomfort and pain.

Take a moment to think about how many hours you spend hunched over a computer or slouched on the couch. It’s time to make a change!

By maintaining good posture, you can reduce the stress on your spine and improve your overall back health. Start by sitting up straight, shoulders back, and chin up.

Use ergonomic chairs and desks to support your spine when working or studying. Be mindful of your posture when lifting objects, as bending from the hips and knees rather than the back can make a world of difference.

Imagine the freedom of not having to worry about constant back pain, knowing that you’ve taken steps to support your spine and live pain-free.

With better posture, you can finally dive into that fitness journey you’ve been dreaming of, and become more social and mobile without the fear of discomfort holding you back.

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Tip 2: Stay Active and Incorporate Gentle Exercises

Inactivity can exacerbate back pain, making it crucial to stay active and incorporate gentle exercises into your daily routine. While it may sound counterintuitive, movement can actually alleviate pain and improve your back’s flexibility and strength.

Consider activities like swimming, yoga, or walking, as they can provide low-impact options to keep your body moving. These exercises help release endorphins, the body’s natural painkillers, which can enhance your overall sense of well-being.

By staying active, you’ll not only relieve back pain but also boost your energy levels and enhance your mood.

Picture yourself going for a scenic walk in the park or enjoying a peaceful yoga session without the constant worry of back pain.

With regular exercise, you’ll be on the path to a healthier and fitter you, ready to seize the opportunities that come your way in 2024.

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Tip 3: Seek Expert Help and Discover the Root Cause

While tips for better posture and gentle exercise can help, it’s essential to address the root cause of your back pain. This is where expert help can make all the difference.

Booking a free assessment with a trusted physical therapist like myself is a crucial step toward understanding what’s causing your back pain and how to effectively treat it.

At Focus Osteopathy, we specialize in treating back pain day in and day out. Our experienced team is dedicated to providing personalized care that targets the source of your pain.

By identifying the underlying issues, we can create a tailored treatment plan to relieve your pain and prevent it from returning.

Imagine the relief of finally getting answers about your back pain and having a clear path to recovery. It’s a chance for a positive start to 2024, free from the limitations of pain.

Don’t let back pain dictate your year – take control and make the decision to invest in your well-being.

Start the Year Pain-Free – Book a Free Assessment Today!

The new year is all about new beginnings, and there’s no better time to make a change and start fresh. If you’re tired of being held back by back pain, take action now.

By reaching out to us, you’ll have the opportunity to speak to an expert who understands back pain inside and out. We’re here to listen to your concerns, assess your condition, and provide you with the guidance and support you need.

It’s a chance to finally get the answers you’ve been searching for and pave the way for a positive, pain-free start to the new year.

Don’t let back pain rob you of the joy and opportunities that 2024 has to offer. Take the first step towards a pain-free year by booking your free assessment now.

Your journey to a pain-free 2024 begins with a single step. Let us help you take that step, so you can embrace the new year with open arms and a pain-free back. Say goodbye to limitations, and hello to a brighter, happier you!

Don't suffer from back pain in silence. Talk to us.

5 Proven Tips For How to Fix Shoulder Pain

As the Australian summer fades and cooler weather ushers in, there is a tangible excitement for the holidays, a time for embracing loved ones and creating joyous memories.  

Yet, for many, this anticipation is shadowed by a gnawing concern – shoulder pain. Lying awake at night, plagued by thoughts of how aching shoulders might mar the holiday experience, is a stark contrast to the merriment we should be feeling.  

The worry about travelling, the sleepless nights, the fear of missing festive activities – these become the unwanted companions of those suffering from shoulder pain. 

Impact of Shoulder Pain on Holiday Festivities: 

The festive season, with its myriad of activities, can be particularly challenging for those with shoulder pain. Envision travelling to visit family – the long hours in planes or cars, the lifting and carrying luggage, each action a potential trigger for pain.  

Think about the flurry of activities at home: cooking and preparing for family gatherings, the constant motion of cleaning, decorating the house, putting up the Christmas tree, and hanging lights.  

These should be moments of joy and celebration, yet for someone with shoulder pain, they can become sources of dread and discomfort. Every reach, every lift, a reminder of the persistent pain. 

Five Proven Tips for How to Fix Shoulder Pain: 

Gentle Stretching – Regain the Joy of Decorating:  

  • Before diving into holiday preparations, start with gentle stretching exercises for your shoulders.  
  • Simple stretches can significantly alleviate shoulder pain, making it easier to reach up and adorn your home with festive cheer.  
  • Stretching helps in restoring mobility and reducing discomfort, allowing you to engage in decorating without the shadow of pain. 

Correct Lifting Techniques – Ease of Travel:  

  • Travelling should be about the excitement of unfamiliar places and faces, not the worry of aggravating shoulder pain. Employ correct lifting techniques when handling luggage. Use your legs, not your back and shoulders, to lift.  
  • Keep items close to your body to reduce strain. These methods ensure that your travel remains pain-free and enjoyable. 

Mindful Posture – Comfort in Socialising:  

  • Shoulder pain can turn socialising into an ordeal. Being mindful of your posture, whether standing or sitting, can provide significant relief. Avoid slouching; keep your shoulders relaxed and aligned.  
  • Proper posture allows you to be present and engaged in social events, free from the distraction of pain. 

Heat Therapy – Soothe Pain for Restful Sleep:  

  • A good night’s sleep is crucial, especially during the busy holiday season. Heat therapy can be a comforting remedy for shoulder pain.  
  • A warm compress or heat pad applied to the affected area can relax the muscles, ease pain, and promote better sleep, ensuring you wake up refreshed and ready for the day’s festivities. 

Regular Breaks and Movement – Joy in Cooking and Preparation: 

  • Preparing festive meals should be a delightful experience, not marred by shoulder pain.  
  • Take regular breaks during extended periods of cooking or cleaning. Introduce light movement or stretching to prevent your shoulders from stiffening. This approach allows you to enjoy the culinary preparations pain-free. 

This holiday season do not let shoulder pain dampen your spirit. Embrace the opportunity to address this pain and reclaim the joy of the holidays.  

Book a talk with our physio at Focus Osteopathy.  

As an expert in delivering natural relief from shoulder pain, I, Simon Nawrocki, am here to provide you with the solutions and support you need. 

Visit Focus Osteopathy or call us at 1300 582 559 to speak to a professional who deals with shoulder pain daily.  

Get the answers you need to what is causing your pain and ensure you are in top form to enjoy the holidays with your loved ones.  

Do not wait – make a difference just in time for the new year, and gift yourself or a loved one the relief they deserve 

Other Free Resources For Shoulder Pain and Neck Pain

Read Our Blog – 5 Things That Will Not Help Your Neck Pain

Read Our Blog – 3 Ways To Get Rid Of Neck Pain After Waking Up

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