How to Meditate – 3 Practical Ways

Koosje Kosters is London’s expert in post natal back pain solutions!

Have you suffered with years of back pain?

Frustrated that nothing seems to fix things permanently?

…contact Koosje now:

Koosje has been in private practice as an osteopath, physiotherapist, paediatric osteopath and acupuncturist for over a decade. Every day, she helps people like you out of pain, so start feeling great now! Koosje has successfully helped thousands of clients all over the world from Canada to Japan. Koosje is the founder of Post Natal Back Solutions, the place where mums turn to get postpartum back pain relief. Focused on permanent solutions, Koosje’s unique 3 step system aims to resolve the root cause of your problem so we get you out of pain and into your dream life!

Read more..

Love the life you live, live the life you love!

Koosje Kosters – Osteopath, Physiotherapist, Acupuncturist & Paediatric Osteopath – Belgravia – SW1 – (Koosje can be pronounced as ‘Koshe’)

Location:
The Light Centre,
7-9 Eccleston Street,
London, SW1W 9LX, Belgravia.

 

 

OSTEOPATHY | PHYSIOTHERAPY | ACUPUNCTURE | MASSAGE | LONDON SW1 | 2017  | KOOSJE KOSTERS 0745492I999

Calf Stretches 🐄

 

Calf Stretch

Amazon link to the calf stretcher:

Koosje Kosters is London’s expert in post natal back pain solutions!

Have you suffered with years of back pain?

Frustrated that nothing seems to fix things permanently?

…contact Koosje now: 07454921999

Koosje has been involved in the private practitioner world as an osteopath, physiotherapist and acupuncturist for over a decade. Every day, she helps people like you out of pain and start feeling great now! Koosje travels all over the world to teach and has successfully helped thousands of clients everywhere from Canada to Japan. Koosje is the founder of Post Natal Back Solutions, the place where mums turn to get postpartum back pain relief. Focused on permanent solutions, Koosje’s unique 3 step system aims to resolve the root cause of your problem so we get you out of pain and into your dream life!

Read more..

Love the life you live, live the life you love!

Koosje Kosters ( Osteopath, Physiotherapist & Acupuncturist) SW1

(Koosje can be pronounced as ‘Koshe’)

Location: The Light Centre Belgravia, 7-9 Eccleston Street, London, SW1W 9LX

OSTEOPATHY | PHYSIOTHERAPY | ACUPUNCTURE | MASSAGE | LONDON SW1 | 2017  | KOOSJE KOSTERS 0745492I999

5 ideas around: Sports Massage


Sports massage is huge right now, and when you take advantage of it you will find relief from your postpartum back pain.

How?

1. First up we have.. the definition

Sports massage is a form of bodywork geared toward participants in athletics. It is used to help prevent injuries, to prepare the body for athletic activity and maintain it in optimal condition, and to help athletes recover from workouts and injuries. Sports massage has three basic forms: pre-event massage, post-event massage, and maintenance massage.

2. You are probably wondering.. what are the origins?

Sports massage has antecedents in earlier periods of history. The ancient Greeks and Romans combined massage and exercise in their athletic training. Various Asian cultures also developed forms of massage for dancers and for students of martial arts . As a formal practice, however, sports massage began in the Soviet Union and Communist bloc countries in the 1960s. Soviet teams were the first to have a massage therapist travel with them and work on their athletes on a regular and ongoing basis. Through sports and cultural exchanges, the concept of sports massage moved to Europe and the United States in the 1970s. Over time the benefits of sports massage became accepted, and sports massage became a part of the training regimen, first of professional athletes, then of college and amateur athletes. Today sports massage is recognized as a specialty by the American Massage Therapy Association.

3. So.. now how important is Sports Massage?

Sports massage is a generic term for three different types of massage associated with athletic performance. Each type of massage has its own benefits and uses different techniques.

Pre-event sports massage is done to help prevent serious athletic injury. It helps to warm up the muscles, stretching them and making them flexible for optimal athletic performance. A pre-event massage stimulates the flow of blood and nutrients to the muscles, reduces muscle tension, loosens the muscles, and produces a feeling of psychological readiness.

Whenever athletes exercise heavily, their muscles suffer microtraumas. Small amounts of swelling occur in the muscle because of tiny tears. Post-event sports massage helps reduce the swelling caused by microtraumas; loosens tired, stiff muscles; helps maintain flexibility; promotes blood flow to the muscle to remove lactic acid and waste build-up; and reduces cramping. In addition, post-event massage helps speed the athlete’s recovery time and alleviates pulls, strains, and soreness.

Maintenance sports massage is done at least once a week as a regular part of athletic training programs, although professional athletes who have their own massage therapists may have maintenance massage daily. Maintenance massage increases the flow of blood and nutrients to the muscles. It also keeps the tissues loose so that different layers of muscle slide easily over each other. Maintenance sports massage also helps reduce the development of scar tissue while increasing flexibility and range of motion.

The goal of all sports massage is to maximize athletic performance. Athletes in different sports will concentrate the massage on different parts of the body.

4. Bottom line?

Conditions that generally respond well to massage as a complementary therapy include:

  • muscle pain and stiffness
  • muscle strain
  • edema (swelling)
  • muscle soreness
  • muscle sprains
  • muscle tension
  • sore spots
  • repetitive strain injuries
  • tendinitis

Massage can help these conditions, but it should never be used to replace skilled medical care.

Each type of sports massage uses different massage techniques. Effleurage is a light stroking that can be performed with the palms or the thumbs. The pressure and speed is varied depending on the muscle and the desired result. Effleurage increases blood flow to the muscle. Petrissage is a form of two-handed kneading in which both hands pick up the muscle and compress it. This technique loosens tight bunches of muscles. Percussive strokes are blows or strikes on the muscle, often performed with the little fingers. They are used to tone the muscles. Cupping involves percussing or striking the muscles with cupped hands. It stimulates the skin and causes muscle contractions that help tone the muscles. There are variations on all these strokes, such as deep cross-fiber friction to separate muscle fibers and break down scar tissue, and jostling to relieve muscle tension. A good sports massage therapist will combine techniques to achieve the maximum desired result. Sports massage sessions generally last 30-60 minutes.

Pre-event massage is given shortly before an athlete competes. It consists mainly of brisk effleurage to stimulate and warm the muscles and petrissage to help muscles move fluidly and to reduce muscle tension. Effleurage is generally a relaxing stroke , but when done briskly it is stimulating. As the massage progresses, the pressure increases as the massage therapist uses percussive strokes and cupping to stimulate the muscles to contract and flex. The part of the body being massaged varies from sport to sport, although leg and back muscles are common targets for this type of massage.

Post-event massage is usually given 1–2 hours after the competition is over in order to give dilated blood vessels a chance to return to their normal condition. Post-event massage is light and gentle in order not to damage already stressed muscles. The goal is to speed up removal of toxic waste products and reduce swelling. Very light effleurage will decrease swelling while light petrissage will help clear away toxins and relieve tense, stiff muscles. Post-event massage can be self-administered on some parts of the body, such as the legs.

Maintenance massage is performed at least once a week while the athlete is in training. It is frequently administered to the back and legs. Deep effleurage and petrissage are used to relax and tone knotted muscles.

5. So good news and bad news;

Massage may be an appropriate technique for helping certain sports injuries, especially muscle injuries, to heal. When treating an injury, however, it is best to seek advice from a qualified sports therapist or a specialist in sports medicine before performing any massage. Certain ligament and joint injuries that need immobilization and expert attention may be aggravated by massage.

People who suffer from the following conditions or disorders should consult a physician before participating in a sports massage: acute infectious disease; aneurysm; heavy bruising; cancer; high blood pressure; inflammation due to tissue damage; phlebitis ; varicose veins ; and certain skin conditions. Individuals who are intoxicated are not good candidates for sports massage.

Side effects

Sports massage is safe and effective. When given correctly, there are no undesirable side effects.

Best for last; Research & general acceptance

Sports massage has become an established and accepted practice. Various studies done in both the United States and Europe have shown that when properly used, massage will produce greater blood flow to the muscles and better athletic performance. The practice of sports massage is not considered controversial.

Koosje Kosters is London’s expert in post natal back pain solutions!

Have you suffered with years of back pain?

Frustrated that nothing seems to fix things permanently?

…contact Koosje now: 07454921999

Koosje has been involved in the private practitioner world as an osteopath, physiotherapist and acupuncturist for over a decade. Every day, she helps people like you out of pain and start feeling great now! Koosje travels all over the world to teach and has successfully helped thousands of clients everywhere from Canada to Japan. Koosje is the founder of Post Natal Back Solutions, the place where mums turn to get postpartum back pain relief. Focused on permanent solutions, Koosje’s unique 3 step system aims to resolve the root cause of your problem so we get you out of pain and into your dream life!

Read more..

Love the life you live, live the life you love!

Koosje Kosters ( Osteopath, Physiotherapist & Acupuncturist) SW1

(Koosje can be pronounced as ‘Koshe’)

Location: The Light Centre Belgravia, 7-9 Eccleston Street, London, SW1W 9LX

OSTEOPATHY | PHYSIOTHERAPY | ACUPUNCTURE | MASSAGE | LONDON SW1 | 2017  | KOOSJE KOSTERS 0745492I999

Debunking 7 Myths About Physiotherapy

Physiotherapy helps to restore movement and function when someone is affected by injury, illness or disability. It can also help to reduce your risk of injury or illness in the future.

So what are the 7-Myths about Physiotherapy?

It takes a holistic approach that involves the patient directly in their own care.

When is physiotherapy used?

Physiotherapy can be helpful for people of all ages with a wide range of health conditions, including problems affecting the:

Physiotherapy can improve your physical activity while helping you to prevent further injuries.

Physiotherapists

Physiotherapy is provided by specially-trained and regulated practitioners called physiotherapists.

Physiotherapists often work as part of a multi-disciplinary team in various areas of medicine and settings, including:

  • hospitals
  • community health centres or clinics
  • some GP surgeries
  • some sports teams, clubs, charities and workplaces

Some physiotherapists can also offer home visits.

What physiotherapists do

Physiotherapists consider the body as a whole, rather than just focusing on the individual aspects of an injury or illness.

Some of the main approaches used by physiotherapists include:

  • education and advice – physiotherapists can give general advice about things that can affect your daily lives, such as posture and correct lifting or carrying techniques to help prevent injuries
  • movement, tailored exercise and physical activity advice – exercises may be recommended to improve your general health and mobility, and to strengthen specific parts of your body
  • manual therapy – where the physiotherapist uses their hands to help relieve pain and stiffness, and to encourage better movement of the body

There are other techniques that may sometimes be used, such as exercises carried out in water (hydrotherapy or aquatic therapy) or acupuncture.

Koosje Kosters is London’s expert in post natal back pain solutions!

Have you suffered with years of back pain?

Frustrated that nothing seems to fix things permanently?

…contact Koosje now: 07454921999

Koosje has been involved in the private practitioner world as an osteopath, physiotherapist and acupuncturist for over a decade. Every day, she helps people like you out of pain and start feeling great now! Koosje travels all over the world to teach and has successfully helped thousands of clients everywhere from Canada to Japan. Koosje is the founder of Post Natal Back Solutions, the place where mums turn to get postpartum back pain relief. Focused on permanent solutions, Koosje’s unique 3 step system aims to resolve the root cause of your problem so we get you out of pain and into your dream life!

Read more..

Love the life you live, live the life you love!

Koosje Kosters ( Osteopath, Physiotherapist & Acupuncturist) SW1

(Koosje can be pronounced as ‘Koshe’)

Location: The Light Centre Belgravia, 7-9 Eccleston Street, London, SW1W 9LX

OSTEOPATHY | PHYSIOTHERAPY | ACUPUNCTURE | MASSAGE | LONDON SW1 | 2017  | KOOSJE KOSTERS 0745492I999

The Best Reviews in London 🏆


MORE THEN 99 GOOGLE REVIEWS ⭐⭐⭐⭐⭐

 

Moe S Dr. M. S:

Simply put, Koosje is a professional. She has a very holistic approach and takes the time to listen and understand the needs (and goals) of her patients. I highly recommend anyone in need of physiotherapy book a session with Koosje to see what I mean. If you’re like me, you will find that in addition to noticing an improvement in your physical ailment, you will also improve as a person.

Ellemieke Van Laere Ellemieke V:

I went to see Koosje with my twin babies for cranial osteopathy. One son suffered from colic and the other son got quite stressed at bedtime, for no clear reason. Koosje did an amazing job. She showed me exercises I could do at home to improve the colics and to relax their muscles. The results came pretty much instantly and I can say that both are doing so much better now!

Joseph Gale Joseph G:

I first saw Koosje after tearing my ankle ligament in a XC race. Not only did she provide first class advice on rehabilitation (massage and a strengthening exercises) but helped me to deal with the psychological impact of the injury so close to my target event of the marathon. Her support helped me to get back to fitness and still manage to achieve a PB time of 2hr 48min!

Since then I have had an operation on my shoulder and Koosje has again provided top rate support in helping me to recover at a faster than expected rate.

Her support goes beyond physical rehabilitation; our conversations have genuinely helped me to shape my thinking about many aspects of my life.

I couldn’t recommend her more highly.

Louise Childs Louise C:

I visited Koosje with lower back pain that occured when walking, driving and sitting at work. Her calm and positive approach made me feel instantly at ease. After a few sessions of treatment and some suggested very small lifestyle changes, the results were absolutey fantastic. I cannot thank her enough. Not only is she great at what she does – she’s also super professional and friendly too. Thank you Koosje! 🙂

PCM Hilhorst P. H:

Koosje is a very gifted therapist, and she is constantly training others (and therefore herself) by travelling everywhere in the world for the hichibuku art of healing… i hope i say it right…. She is a lovely person and a great healer!

Liesbeth BabanLiesbeth B:

Both my baby and I suffered from stresses in our bodies after a very difficult birth. Thank god I found Koosje! She helped my baby feel much better in herself and after only a couple appointments my back feels so much better.

anastasia clerissi-chilotti

Anastasia C.

Koosje is a really talented thérapeute! Very kind, soft, empath! It is a pleasure to pass through her experienced hands ! If you need an osteopath go see her !! 🙂

Alexandra Jenkins:

Koosje is a brilliant professional Osteopath and Physio. I had been in a car accident and in pain for over a year, until I saw her, she has literally put me and my life back together again! She found the source of the pain (that GPs had only prescribed pain killers for), manipulated my body back into position and rehabilitated me. Words cannot say how grateful I am for her work!

Raphaël L:

Koosje is very proficient and empathic. Her professionalism is only matched by her kindness. I am always impressed by her ability to make people feel comfortable, everyone leaves her place feeling greater than before.

George D:

I have found Koosje Kosters to be very caring, professional, and highly skilled in her work. I have observed her providing treatment and care to others as well as receiving that care and treatment myself. I have recommended her to others for their care and would do so again without hesitation.

Darren S:

I lived in constant debilitating pain for 9 months following a neck injury and was taking pain killers daily. From my first session Koosje had a massive positive impact and has since taught me how to manage my pain through exercise and stretching. I haven’t taken painkillers for 4 months. She has a wonderful, friendly, professional personality and I am truly grateful for everything she has done for me.

Elizabeth A:

I’ve been seeing Koosje to help treat my piriformis syndrome which I’ve been suffering with for a year but never diagnosed. I can honestly say I can’t see myself seeing anyone else! Koosje is amazing. Her approach is totally holistic and I always feel calm and at ease in her presence. As well as being professional, Koosje has such warmth about her that I find refreshing and reassuring. She’s helped me in more ways than she knows just by being an attentive and skilled professional. The knowledge and advice she shares with me for my symptoms have been fantastic and I know I’m in safe hands and on track with my recovery. I would recommend Koosje in a heartbeat and I always look forward to our sessions!

Aris A:

 
Koosje has been my physiotherapist for about 5 years now. She is very good and knowledgable in her profession. Very friendly, helpful and professional. Her Magic hands are my comfort whenever I get back, neck pains or any muscle pains. Highly recommended!!

Daniel Schreiber

Koosje is as skilled a physical therapist as I’ve ever met and has an excellent intuition when it comes to the needs of her patients. Whatever your state of health, she can help you in your healing and recovery.

Melissa Kroezen

She needed less than 10 minutes to loosen my back a bit and it felt a lot better after that..
A physiotherapist and a view masseurs here in the Netherlands did not come so …
More

Emily Poel

I warmly recommend Koosje! Her clear and calm energy make her great to work with on all sorts of things. I feel better after every meeting with her.

David Heslington

As a fellow health care practitioner, I have no hesitation in recommending potential clients to Koosje for treatment.
Her knowledge of both Osteopathic and Physiotherapy techniques & treatments make her one of the foremost practitioners in the central and greater London area.

gobanryu

a month ago
As a fellow physiotherapist who has known Koosje for years, I can say Koosje is one of the most dedicated and studious physios I know. Cutting edge evidence based physio extraordinaire!

 

asuka m

a month ago
Really friendly atmosphere. she is so nice and cares about taking time for explanation of her opinions and answering my questions, so I could feel relaxed and have sense of trust during the treatment.

D Livingstone

a month ago
Koosje has a great energy about her. This and her experience makes her a very proficient practitioner. Wouldn’t hesitate to recommend her.

Sharon beckwith

a month ago
Koosje is incredibly well qualified and experienced. She is interested in everyone and everything and clearly brings the many perspectives she has gained from different people and settings into her work.

Panna Rose

a month ago
Koosje is always polite, helpful and definitely knows the body. She is helping me sort out my back post a car accident. I have complete trust in her and her methods and even though not pleasant, always a pleasure to see her.
 

Janneke Ongering

a month ago
Koosje, where do I start. She is a kindhearted top notch specialist. One of a kind. <3

Anne-Christine Spite

a month ago
I have been lucky to be meet Koosje and her kindness and delicacy support and enhance her talent, knowledge and skills to relieve, aliviate and cure.
In my case it was a post traumatic peri ostitis.

Alexandru Negrea

a month ago
I highly recommend the place and the amazing practitioner here to anyone that values their health. If you are looking for an excellent specialist you could not do better.

Kirsten Irving

a month ago
Koosje’s friendly, patient personality immediately puts you at ease. A really holistic, knowledgeable practitioner who understands the way the body works.

rosanna doey

a month ago
Koosje was amazing she helped me out so much after my baby was born. She also helped my son through a really bad stage of Colic. Highly recommend

Fred Hamel

a month ago
I often met Koosje during Ninjutsu or Ostheopaty training.
She really knows how to deal with a back using gentle technics such as massage, anma or posture. Besides she is a very happy person, always smiling and very kind with children.

Rich Jones

a month ago
Koosje did wonders for my wife with her pain as she was suffering with her cancer. She has also fixed my martial arts injuries up a lot ! Can’t recommend her highly enough.

Paul Fisher

a month ago
Koosje Kosters has all the qualities you look for in an exceptionally talented medical professional. She is highly intelligent, compassionate, patient and has a remarkable attention to detail.

Kaj Beetstra

a month ago
Koosje is really one of the nicest persons I’ve met. Can recommend meeting her for everyone 🙂

 

Jeroen Hoekstra

(Translated by Google) Lazarus is a nice, capable and gentle person.More

Hannah English

Koosje is the best. 🙂

Response from the owner

Thank you Hannah!

Piet Langeveld

Koosje is amazing!

Soft Hanbo Ltd.

She gave me excellent instrutions how to ease my back pain.

Mehmet Bozan

Read more… over 88 reviews on Google

OSTEOPATHY | PHYSIOTHERAPY | ACUPUNCTURE | MASSAGE | LONDON SW1 | 2017  | KOOSJE KOSTERS 0745492I999

You are probable wondering, what is Osteopathy?

 

How To Get Postpartum Back Pain Relief – in 3 Steps!

Having back relief is great. Feeling strong again is great. But when you can do BOTH? That’s when you can slap a giant “S” on your chest… …because you’ll be unstoppable. And today I have something that will make you feel like you have lower back solutions superpowers: 3 insanely actionable back solutions tips that you can use right now.

https://youtu.be/fPYk8X2VdSc

1. Why does my back hurt so much after giving birth?

Look: Many of the physical changes that can cause low back pain during pregnancy may contribute to an achy back now, especially if you’ve given birth very recently. Other factors come into play during the postpartum period too. During pregnancy, your expanding uterus stretches and weakens your abdominal muscles and alters your posture, putting strain on your back. Plus, extra weight means more work for your muscles and increased stress on your joints. https://youtu.be/BOjTegn9RuY What’s more, hormonal changes in pregnancy can loosen the joints and the ligaments that attach your pelvic bones to your spine, which can make you feel less stable and cause pain when you walk, stand, sit for long periods, roll over in bed, get out of a low chair or the tub, bend, or lift things. These changes don’t go away overnight. So your back may continue to ache until your muscles regain their strength and tone and your joints become less lax.

Bottom line?

You can also end up with a sore back as the result of a long or difficult labor. During labor you may have used muscles you don’t normally use, and you’ll feel the effects for some time. (If you had an epidural, you may notice some tenderness at the site for a few days after giving birth, but it shouldn’t cause back pain.) Also, many new moms inadvertently make their back problems worse by not being conscious of good posture while feeding their baby. For example, when you’re learning how to breastfeed you may be so focused on getting your baby to latch on correctly that you end up sitting hunched over, straining your neck and upper back muscles as you look down. The overall exhaustion and stress you may experience taking care of a newborn 24/7 can also make it harder to recover from aches and pains after childbirth, including back pain.

2. How long will it last?

Now.. It’s common to have some back pain after giving birth. It usually resolves within a few months, though some women will continue to have pain for much longer Women who had back pain before or during pregnancy are more likely to have persistent back pain after pregnancy, particularly if their pain was severe or began relatively early in pregnancy. Being overweight increases the risk too.

Walking with your dog..

3. What can I do about it?

The secret to exercising is this: While you may not be eager to be up and about if your back hurts, moving around may be just what your body needs. Exercises to strengthen your abdominal muscles and increase flexibility may be helpful too. Choose a gentle form of exercise, such as walking. Walking is safe to start almost immediately after either a vaginal birth or a cesarean section. Take it slowly and keep walks short in the first few weeks. (Swimming, which helps strengthen your muscles without putting undue stress on your joints, is another good option later on.) Even better would be walking in the water. https://www.facebook.com/viralthread/videos/577527002437001/ When your caregiver has given you the go-ahead, gradually start doing strengthening exercises for your back and abdominal muscles. Make pelvic tilts a part of your daily routine: Lie on your back with your knees bent and your feet flat on the floor. Inhale and allow your belly to expand with your breath. Exhale and tilt your tailbone toward your belly button while keeping your hips on the floor. (It’s a subtle movement.) At the top of the tilt, tighten your buttocks, then release. Repeat eight to ten times. (Note: If you’ve had a c-section, wait at least six to eight weeks to start exercises like this.)

 Want to know the best part?

When you find exercise you enjoy!!

Doing gentle stretching exercises like yoga. Avoid overstretching or extreme positions. Listen to your body. If a particular position or activity causes you discomfort, stop. https://www.youtube.com/watch?v=XV2q1M5BLAc

I can’t stress this enough:

Be aware of positioning and proper body mechanics:

How you hold your body – as you carry and feed your baby, for example – will surely affect how your back feels. A few things to keep in mind throughout the day: Pay attention to your posture and stand up straight. Sit up straight, too. Think about your posture when feeding your baby, whether you’re nursing or bottle-feeding. If you have low back pain, try using a footstool to keep your feet slightly raised off the floor. Choose a comfortable chair with armrests, and use lots of pillows to give extra support to your back and arms. Learn how to position yourself properly while nursing, and always bring your baby to your breast, rather than the other way around. Also try different breastfeeding positions. If you have tense shoulders and upper back pain, the side-lying position may be most comfortable. Always bend from your knees and lift objects and children from a crouching position to minimize the stress on your back. Let someone else lift heavy objects – this isn’t the time to risk throwing your back out. (If you’ve had a c-section, you shouldn’t be lifting anything heavier than your baby for at least eight weeks.)

Try some TLC:

Easing soreness and tension and generally taking good care of yourself may help you heal. At the very least, it’ll help you feel better temporarily. Take the time to try these measures:

Here’s the deal:

Enjoy a warm bath – it may help relax your muscles and the rest of you, too. Wrap a heating pad or hot pack around the affected area. (Some research suggests that it may provide a bit of short-term relief.) If heat doesn’t help, you might want to try a cold pack. Although there’s no hard evidence that cold helps, it’s easy to do, and there’s no downside to trying. (Whether you use a hot pack or a cold one, cover it to protect your skin.) Treat yourself to a massage. It won’t address the underlying source of your back pain, but it will help you relax and can temporarily soothe pulled muscles, tense shoulders, and lower back pain. If paying for a massage will strain your finances, try to enlist your partner or a friend to give you a rubdown. Learn relaxation techniques. They may help you cope with the discomfort and can be especially useful at bedtime. This is crazy: Your diet has an amazing effect on your health. Good nutrition will help your body heal faster, and a healthy diet – combined with exercise – is the ticket to losing any extra pounds that may be causing additional stress on your joints and back.

Are there other things to try if the above measures don’t help enough?

Yes, but begin by letting your caregiver know if your back pain doesn’t respond to the self-care measures above. She can evaluate your situation, discuss treatment options, and refer you to a specialist, if necessary.

Other options you might want to consider:

And here’s the kicker:

  • Most women find that osteopathic care is helpful.

It gets better:

  • Most back pain sufferers respond well to physical therapy. Plus, a physical therapist can teach you exercises to do on your own that will help prevent later episodes of low back pain.

Now:

  • There’s some evidence that acupuncture may be helpful in providing pain relief.

You might be wondering:

  • Can I take; Ibuprofen or acetaminophen? It may offer some temporary relief. Don’t take more than recommended, and if you find you need them more than occasionally or they’re not helping, talk to your caregiver. She may prescribe other medication as a short-term measure. (Let her know if you’re breastfeeding!) Read more about drug safety during breastfeeding.

What symptoms should prompt an urgent call to my caregiver?

Call your caregiver immediately if:

  • Your back pain is severe, constant, or getting progressively worse, or if it’s caused by trauma or accompanied by a fever.
  • You’ve lost feeling in one or both legs, or you suddenly feel uncoordinated or weak.
  • You have a loss of sensation in your buttocks, groin, genital area, or your bladder or anus, which may make it hard to pee or have a bowel movement or, alternatively, cause incontinence.

Text inspired by: https://www.babycenter.com

Koosje Kosters is London’s expert in post natal back pain solutions!

Have you suffered with years of back pain?

Frustrated that nothing seems to fix things permanently?

…contact Koosje now:

Koosje has been involved in the private practitioner world as an osteopath, physiotherapist and acupuncturist for over a decade. Every day, she helps people like you out of pain and start feeling great now! Koosje travels all over the world to teach and has successfully helped thousands of clients everywhere from Canada to Japan. Koosje is the founder of Post Natal Back Solutions, the place where mums turn to get postpartum back pain relief. Focused on permanent solutions, Koosje’s unique 3 step system aims to resolve the root cause of your problem so we get you out of pain and into your dream life!

Read more..

Love the life you live, live the life you love!

Koosje Kosters ( Osteopath, Physiotherapist & Acupuncturist) SW1

(Koosje can be pronounced as ‘Koshe’)

Location: The Light Centre Belgravia, 7-9 Eccleston Street, London, SW1W 9LX

OSTEOPATHY | PHYSIOTHERAPY | ACUPUNCTURE | MASSAGE | LONDON SW1 | 2017  | KOOSJE KOSTERS 0745492I999

How to deal with STRESS and DEPRESSION ❤️

Koosje Kosters is London’s expert in post natal back pain solutions!

Have you suffered with years of back pain?

Frustrated that nothing seems to fix things permanently?

…contact Koosje now: 07454921999

Koosje has been involved in the private practitioner world as an osteopath, physiotherapist and acupuncturist for over a decade. Every day, she helps people like you out of pain and start feeling great now! Koosje travels all over the world to teach and has successfully helped thousands of clients everywhere from Canada to Japan. Koosje is the founder of Post Natal Back Solutions, the place where mums turn to get postpartum back pain relief. Focused on permanent solutions, Koosje’s unique 3 step system aims to resolve the root cause of your problem so we get you out of pain and into your dream life!

Read more..

Love the life you live, live the life you love!

Koosje Kosters ( Osteopath, Physiotherapist & Acupuncturist) SW1

(Koosje can be pronounced as ‘Koshe’)

Location: The Light Centre Belgravia, 7-9 Eccleston Street, London, SW1W 9LX

OSTEOPATHY | PHYSIOTHERAPY | ACUPUNCTURE | MASSAGE | LONDON SW1 | 2017  | KOOSJE KOSTERS 0745492I999

Couch to 5K 🏃‍♀️

Week one and two.

Begin with a brisk five-minute walk, then alternate 60 seconds of running and 90 seconds of walking, for a total of 20 minutes.

Week three and four.

Begin with a brisk five-minute walk, then alternate 90 seconds of running with two minutes of walking, for a total of 20 minutes.

Week five and six.

Begin with a brisk five-minute walk, then two repetitions of 90 seconds of running, 90 seconds of walking, three minutes of running and three minutes of walking.

Week seven and eight.

Begin with a brisk five-minute walk, then three minutes of running, 90 seconds of walking, five minutes of running, two-and-a-half minutes of walking, three minutes of running, 90 seconds of walking and five minutes of running.

Week nine and ten.

Begin with a brisk five-minute walk, then five minutes of running, three minutes of walking, five minutes of running, three minutes of walking and five minutes of running.

Week ten and eleven.

Begin with a brisk five-minute walk, then five minutes of running, three minutes of walking, eight minutes of running, three minutes of walking and five minutes of running.

Week twelve and thirteen.

Begin with a brisk five-minute walk, then eight minutes of running, five minutes of walking and eight minutes of running.

Week fourteen and fifteen.

Begin with a brisk five-minute walk, then 10 minutes of running, three minutes of walking and 10 minutes of running.

Week sixteen and seventeen.

Begin with a brisk five-minute walk, then 20 minutes of running, with no walking.

Week eighteen and nineteen.

Begin with a brisk five-minute walk, then 25 minutes of running with no walking.

Week twenty and twenty-one.

Begin with a brisk five-minute walk, then 28 minutes running.

Week twenty-two and twenty-three.

Begin with a brisk five-minute walk, then 30 minutes of running.

Tips on progression

The programme is designed for beginners to gradually build up their running ability, so that they can run 5K without stopping.

You can repeat any one of the weeks until you feel physically ready to move on to the next one.

Structure is important for motivation, so try to allocate specific days of the week for your runs, and stick to them.

Rest days are critical. A rest day inbetween each run will reduce your chance of injury and also make you a stronger, better runner.

Resting allows your joints to recover from what is a high-impact exercise and your running muscles to repair and strengthen.

Always do the the five-minute warm-up walks as instructed before each run, and check that your running shoes are offering good support.

You will have good runs and bad runs. Accept it and don’t spend too much time analysing the how and why. Even a bad run is good for you.

Koosje Kosters is London’s expert in post natal back pain solutions!

Have you suffered with years of back pain?

Frustrated that nothing seems to fix things permanently?

…contact Koosje now: 07454921999

Koosje has been involved in the private practitioner world as an osteopath, physiotherapist and acupuncturist for over a decade. Every day, she helps people like you out of pain and start feeling great now! Koosje travels all over the world to teach and has successfully helped thousands of clients everywhere from Canada to Japan. Koosje is the founder of Post Natal Back Solutions, the place where mums turn to get postpartum back pain relief. Focused on permanent solutions, Koosje’s unique 3 step system aims to resolve the root cause of your problem so we get you out of pain and into your dream life!

Read more..

Love the life you live, live the life you love!

Koosje Kosters ( Osteopath, Physiotherapist & Acupuncturist) SW1

(Koosje can be pronounced as ‘Koshe’)

Location: The Light Centre Belgravia, 7-9 Eccleston Street, London, SW1W 9LX

OSTEOPATHY | PHYSIOTHERAPY | ACUPUNCTURE | MASSAGE | LONDON SW1 | 2017  | KOOSJE KOSTERS 0745492I999