Archive for October 2020


Strategy for Wellness in Glasgow & Ayrshire

While some of the aspects of our general well-being are determined by our genetics, there is a lot you can do to live a long and healthy life. Here’s a short list of them:

  • Have enough sleep.  While the average adult requires just 7 to 9 hours of sleep a night to feel rested, younger age ranges typically require a lot more: babies (0-3 months): 14-17 hours per day; 4-11 months: 12-15 hours per day; babies: (1-2 years old) 11-14 hours / day; pre-school (3-5 years old): 10-13 hours / day; school age (6-13 years old): 9-11 hours / day; and adolescents (14-17 years old): 8-10 hours / day. An expectant mother may require additional sleep, particularly at an early stage of pregnancy.
  • Exercise at moderate intensity for at least 30 minutes a day (short stroll, bike ride, jog, yoga, tai chi, etc.). Health board recommendations also prescribe resistance exercises for large muscle groups twice a week.
  • Avoid the inclusion of fats, sugary beverages and refined foods. Eat more whole foods, fruit and vegetables. Not only will it help you achieve a healthy body weight, but you will also improve the make-up of your intestinal microbiota, which can strengthen your immune system.
  • Consider supplementation when the diet is low in essential vitamins and minerals. For example, a 2017 study published in the journal Nutrients, indicated that vitamin C could improve the development of B-and T-cells linked to the body’s ability to control infections. In addition, the study showed that vitamin C deficiency is associated with compromised immunity resulting in higher susceptibility to infection.
  • When (not if) tension strikes, take five long, deep breaths (in your nose and out of your mouth). We recommend mindful meditation or plan calming tasks for the day.
  • Engage in social networks (senior centres, church and book clubs or play, music festivals and art galleries with a friend), usually in person but remotely (phone or video chat) if you are in a Covid-19 lockdown.
  • Laughing decreases stress hormones, boosts white blood cells, and keeps you healthy.
  • Use a hand sanitizer on a daily basis, don’t touch your eyes, nose, and mouth; cover your mouth with your arm while you sneeze, and stay home while you’re sick.
  • Spend time in the sun or take a supplement of vitamin D. Studies suggest that persons with low vitamin D status could be at an elevated risk of upper respiratory infection and compromised immune response.

Of course, if you have musculoskeletal pain, such as neck or back pain, make an appointment with us here at Cram Osteopaths. Usually, the quicker you seek treatment, the easier you will be able to return to your everyday life without any discomfort.

Book online now at

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Head Tilt and Headaches in Glasgow & Ayrshire

Head Tilt and Headaches in Glasgow & Ayrshire

We’ve always seen people working on laptops and smartphones in airports, planes, coffee shops, on the subway, walking down the street, you name it! So how does this affect one’s neck and does it lead to headaches?

A 2016 study compared females with posture-induced headaches vs. fit, age-matched female control subjects, to see if there was any substantial change in head-tilt and forward-head orientation, during laptop use.

The research team measured angles for maximum head protraction (chin-poking forwards), head-tilt and forward head position at baseline (neutral resting,) whilst using a laptop. Essentially, they assessed how the participant’s stance “slumped” at rest vs. when working on a laptop.

The findings revealed that the “headache” group showed a raised head protraction of 22.3 per cent relative to the group at rest. When comparing the ratio of forward head orientation to overall head protraction during normal sitting, the researchers observed a substantial difference, greater head tilt in the headache group. Similarly, the position of the laptop work / desk setup in the headache group, was worse.

The researchers concluded that the headache group displayed poorer rest posture in all measures as well as more forward head posture during the laptop analysis, than the control group. They suggested that treatment / therapy for patients with headaches and/or neck pain include posture retraining exercises as a significant component for long-term successful outcomes.

This study shows the importance of this and the need to include exercises such as chin-retraction, conscious repositioning of the head, cervical traction (in some cases), deep neck flexor muscle strengthening, scapular stability management, and more.

When you look at a person from the side, imagine that a perpendicular line passing through the ear canal should pass through the shoulder, hip, and ankle. In cases of forward head posture, the line will move forwards of these bony landmarks.

Previous evidence indicates that the head weighs an average of 12 pounds (5.44 kg), and with any inch of forward head placement, the neck and upper back muscles are filled with an additional 10 pounds (4.53 kg) of load to hold the head upright. That means a five-inch forward head position adds 50 pounds (22.67 kg) of weight to the neck and upper back area. It’s no wonder this faulty posture leads to chronic neck and headache complaints!

Spinal joint manipulation is one of the most patient-satisfied, fast-acting treatments for pain in the neck and other forms of headache treatment provided by Osteopaths. But when manipulation is paired with exercise treatment, findings suggest that this paired strategy results in the greatest long-term effects or outcomes!

If you are suffering from neck pain, headaches or any physical issues you may wish to seek treatment for, please book online to see us at

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The Importance of Blocking Blue Light in Glasgow & Ayrshire

The Importance of Blocking Blue Light in Glasgow & Ayrshire

The electromagnetic spectrum extends from gamma rays — which can be deadly — to radio waves that flow in the air around us without any effect. The most significant wavelength for our eyes is between the ultraviolet and infrared sections of the spectrum: visible light. However, research suggests that high-dose blue light can be troublesome, particularly with the use of electronic devices.

Both the sun and incandescent bulbs emit light in a vast spectrum that our eyes have adapted to see. The light originating from our electronic devices may look identical, but it is concentrated in three major peaks of blue, green and red. When using a phone or tablet, this means that more than the normal amount of more energetic blue light is transmitted to the eyes at a short distance and over (often) longer periods of time. Researchers have observed that this can cause the eyes to grow tired and dry, which can lead to discomfort. Exposure to blue light at night will slow down the development of the sleep hormone melatonin, resulting in sleeping problems and negative health effects.

In order to reduce the consequences of excessive blue light exposure, a number of tech companies have created blue light and night time filtration settings that reduce the amount of blue light coming from the devices. Many websites and programmes also offer a dark mode that reduces the amount of white on the screen, which means that less light is emitted by the diodes. Users also report that these features are easier to look at.

Whilst the subject is up for debate, prolonged exposure to blue light may often contribute to an increased risk of macular degeneration, a general cause of vision loss linked with photoreceptor cell damage in the retina. In laboratory studies, researchers have observed that when blue light interacts with the retinal molecule, it can lead to cell damage and even cell death. This result did not appear in other sources of visible light. However, it is important to note that this study was conducted in a laboratory setting and not on the eyes themselves, so although the authors found a mechanism by which the blue light plus the retinal can cause cell damage, they are not sure whether this occurs in the eye itself.

However, given the impact that excessive screen usage can have on eye exhaustion and potential sleep disruption, it is necessary to take eye breaks and use filtering or modes that minimise blue light (or wear glasses that block blue light).

Device related neck pain has also become a huge problem along with postural issues. If you feel you need to seek further advice on any of these topics please contact us at

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knee pain

Details to be considered before Knee Joint Repair in Glasgow & Ayrshire

When it comes to chronic knee pain, there are several rehabilitation options available to relieve pain and improve function, including Osteopathic therapy. However, there are cases where a patient can opt for total knee arthroplasty (TKA). In certain cases, they may be able to continue their day-to-day routines, but a section of patients may not reach a successful result. How do we learn from these patients who can advise us when not to recommend surgery for knee pain?

In one study , the researchers evaluated TKA patients one year after their treatment to determine their results with respect to the range of motion and function of the knees, as these are critical for performing day-to-day tasks such as the ability to put on shoes and socks, to squat down to pick items up from the floor, to get up and down from sitting, to climb and descend down stairs, etc. The study team observed that patients with impaired range of motion before surgery, as well as those with poor coordination of the knee (tibial-femoral angle) were less likely to have a favourable outcome.

Several experiments have shown how hyperpronation of the ankle can affect the alignment of the knee, bringing extra tension to the joint, as it can affect the operation of the hip. These matters should be discussed prior to the consideration of TKA. That is why it is necessary for clinicians to examine the patient as a whole for a musculoskeletal disorder because the cause or underlying factors for the injury may be beyond the region of the main concern. In certain cases, a combination of manual treatment and precise exercises offered by an Osteopath can return proper mobility to the injured hip or ankle, which can also help the knee.

Manual treatments can also break up adhesions and scar tissue that may hinder the mobility of the knee. When the knee can function as expected, the pressure from regular activity can help to bring nutrients to the remaining cartilaginous tissue, decreasing inflammation and discomfort.

The take-home lesson is that there might be a time when TKA is the only alternative to a patient with knee pain, but if the knee is poorly balanced or the range of motion is reduced, TKA may not be the solution. Luckily, there are problems that may be treated by osteopathy therapy, which can prolong or even minimise the need for a surgical operation.

If you are having knee or any joint issues please book in to see us at one of our clinics which can be found at this link

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