OPRC Community Project – Free osteopathic treatment for FDW
Two Sundays a month we offer free Osteopathic treatment to all foreign domestic workers (Myanmar, Indian, Sri Lankan, Indonesian and Filipinas) To date we have provided over 1020 sessions of free treatment. Call 63278545 for this Sunday by appointment only.
Weekday treatments are also available Mon – Fri 9am -6pm. By appointment only Call 6327 8545.
Two days ago I gave a talk to the nurses at Tan Tok Seng Hospital (TTSH) Oncology
Department. I informed them that a sponsor was willing to provide for all their osteopathic treatment free of charge.
I shared with them previous testimonials and examples of the type of treatments I can offer. As with many Singaporeans, Osteopathic treatments are new to them.
As of 13th Oct 2016 all nurses working at the oncology department of TTSH can call us at 6327 8545 and schedule an appointment. Unfortunately, this service is only available to nurses working in the oncology department of TTSH.
Jose bought a bread machine that has both bread and yogurt function. With the help of Risa who grew the “Kefir” culture to a significant amount that it would convert 1 litre of milk into yogurt. Risa also helped with experimenting on which bread recipe is the easiest to make. We also tested the yogurt function using the Heirloom Culture (from the UK) given by Sophie. Although this procedure has more steps the yogurt is a lot nicer in texture and flavour.
Jose instructed Edith and Nora- nurses at Cribs in making two types of yogurt and how to make the bread using the harvested yogurt. We added honey to the yogurt and we tested it with the kids- luckily they seem to like it.
I called Nora yesterday and so far they have made both types of yogurt / bread and have given them to the kids.
The only and major problem we had was that the local shops do not sell fresh milk, most are ultra-pasteurized or UHT milk. We did however find fresh water buffalo milk though they are sold infrequently.
Kefir is a fermented milk drink made with kefir “grains” (a yeast/bacterial fermentation starter) and has its
origins in the north Caucasus Mountains. It is prepared by inoculating cow, goat, or sheep milk with kefir grains.
Several varieties of probiotic bacteria are found in kefir products such as Lactobacillus acidophilus, Bifidobacterium bifidum, Streptococcus thermophilus, Lactobacillus delbrueckii subsp. bulgaricus, Lactobacillus helveticus, Lactobacillus kefiranofaciens, Lactococcus lactis, and Leuconostoc species. Lactobacilli in kefir may exist in concentrations varying from approximately 1 million-1 billion colony-forming units per milliliter and are the bacteria responsible for the synthesis of the polysaccharide kefiran.
The bacteria in milk kefir, on the other hand, can actually colonize the intestinal tract. Kefir also contains a far larger range of bacteria, in addition to containing yeasts.
Yogurt The beneficial bacteria found in yogurt help keep the digestive tract clean and provide food for the friendly bacteria found in a healthy gut. They pass through the digestive tract and are called transient bacteria.
If you make your own yogurt, there’s a chance your yogurt could outlive you.
That’s because some bacteria that grow and feed on the sugar in milk – the process that ferments milk into yogurt — can procreate indefinitely in new generations of yogurt.
But not all yogurts have these immortal powers. The typical store-bought yogurt only carries a few strains of bacteria that have been isolated by scientists. Those bacteria on their own can’t regenerate very long — maybe just for a generation or two.
That’s one reason yogurt enthusiasts are now rediscovering heirloom yogurt starters, many of which originated in countries like Finland and Bulgaria with long traditions of yogurt-making. These bacterial cultures, which live in yogurt or in freeze-dried powders now sold on the Internet, are made up of diverse communities of bacteria that together can take over one batch of milk after another.
Cultures for Health sells heirloom cultures from Scandinavia, Eastern Europe and Western Asia, along with sourdough starters and other live food-making products.
The Heirloom yogurt that Sofie gave was from the UK and believed to be 100yrs old (unconfirmed). I have tested both yogurt prior to giving them to Cribs.
It is hoped that the Kefir can be harvested in the future and be given to the Foster Parents and since it only needs to be in room temperature to grow, it is perfect for most families. Kefir yogurt is also ideal for lactose allergic children and lactose free milk is very expensive in the Philippines.
The additional ability to bake fresh bread with either Kefir or Heirloom yogurt provides a healthier food source for the children.
I will be back again next month to visit and offer treatment to the kids, its a shame I didn’t have any time to treat the children on this trip, but i figured the time spent making the yogurt will give them long term benefits.
Congratulations Berlin and Ivan, to the second addition to your family “Ean”.
Osteopathic treatment supported Berlin during her pregnancy allowing her to cope better with each transition of her pregnancy, she also found great relief from our Clinical Massage therapist Ron who released muscles tension around the spinal and pelvis area.
Ean was born last week, was subsequently examined and checked allowing him to easily resolve tensions as a result of the birth process. Both Berlin and Ean are doing very well and we hope to provide further support especially during growth phases for Ean.
25th Dec – Dec 27th Closed
28th Dec 12 noon- 6pm Clinical Massage only with Miles , (no osteopath available-sorry)
29th Dec – 3rd Jan 2016 Closed
4th Jan 2016 Osteopath- Jose will be back to work
8th Jan 2016 Massage Therapist Ronald will be back to work
A fund has been secured allowing OPRC to offer osteopathic consultations and treatments to FDW free of charge. This service started July 2015 and so far has been well received. There is currently no end date for this service.
Source of Referral
For the month of July and Aug 2015 most FDW were referred by word of mouth, FDW encouraged their friends to come to OPRC for treatment. We also had referrals from Humanitarian Organization for Migration Economics (HOME). OPRC will continue its efforts to inform all FDW of this service via Embassies, social media and other organizations.
Nationality of FDW
The chart below shows the majority of FDW seen in July 2015 were Filipinos.
The chart below shows the most common problems for FDW, some have had these problems for 5- 10 years. The upper body neck and shoulder are the common areas of complaint and discomfort.
Number of complaints per FDW
The chart below indicates that about 42% of FDW came in with at least 2 problems.
When is the service for FDW available?
All treatments are by appointment only
Two Sundays per month from 10am -1pm are available (dates will vary)
Mon-Fri 9am – 6pm
We currently have a waiting list for FDW, once a slot becomes available we will call those on the list.
Are there conditions to this service?
There are only two conditions for this service:
FDW should call us 24 hours before their appointment if they are not able to make it so that we can call other people as replacement.
FDW should come early for their appointment to maximize the time allocated for their treatment.
FDW are advised to inform their employers that they will coming for therapy especially if its during the weekday.
What should a FDW do to receive free osteopathic treatment?
Call 63278545 and be placed in our waiting list, as soon as a slot becomes available we will call them.
Appointments cannot be made by other people except by an employer.
Sunday entry into the office lift are via the back end of 7eleven, check our map for details – click here for map
What type of problems can be treated?
Osteopathy can help with problems related to your muscles, joints, ligaments etc. Most injuries sustained by FDW are work related or minor injuries that have built up over time. Although it is difficult to reduce the work load of a FDW there are certain precautions that can be taken to reduce the likelihood of injuries.
Osteopathy offer manual release for tight muscles, tender ligaments, stiff joints. Stretching and exercises may be given when necessary. Medications are not prescribed.
The first aim of an osteopathic treatment is to reduce the pain, then find out what caused the problem, give advice to help recovery and advice to prevent the problem from returning.
Ultimately- the aim is help your body heal itself, the assumption is that the body has the ability to self correct.
Advice to FDW
“Osteopathy can help with your problems but you will need to take care of yourself to prevent injuries” this is a common advice to FDW.
Other advises are:
If your employer returns with a luggage that is too heavy, let your employer know that you will open the case and take two trips to bring the luggage in.
Break up the hours when ironing, trying to iron everything at once will eventually cause damage to yourself.
Make sure the ironing board is your waist high, most FDW with shoulder pain have this problem.
This month starts the project with Dover Park Hospice Singapore. A sponsor has kindly offered to support the treatment of nurses working at the Hospice. Nurses are treated for free at OPRC and receive regular osteopathic treatment.
To date 12 sessions have been allocated to the nurses and at least three sessions are available on the daily basis. The project will last for 3-4 months and additional training will be scheduled at the Hospice to address long term relief through exercise and health advice.
The overall aim for this project is to optimize the nurses’ health, reduce musculoskeletal related problems and improve overall health management. Nurses are the care givers within a hospice setting and are often neglected in their contribution to the experience of a terminally ill patient.
As each of us have experienced, being compassionate is easier when we are well in ourselves; it is hoped that osteopathic treatment will give these care givers a better sense of health.
I saw a patient yesterday who complained of neck and low back pain, after examining him I realized he had “lax ligaments”, though he had known before he did not know how to manage the situation. Lax ligaments refer to most of your ligaments being looser than normal, gymnasts are classic example of having very lax ligaments.
Having lax ligaments allows you to be more flexible and practicing yoga becomes very easy. However you become prone to joint degeneration and compression. Your worst enemy is being too tired and fatigued either by stress, emotion, physical or low sugar.
Having lax ligaments means your muscles have to work harder to support your joints but once you are tired then your muscles give way and your joints are vulnerable- for some early arthritis may develop.
Things to avoid– sitting or lying on very soft furniture or unsupported chairs, sitting still for long tires your muscles.
Things you should do: exercise to increase stamina rather bursts of heavy activity, long walks or light jogging rather than fast or heavy running, don’t let your energy drain or miss meals, keep emotions on an even keel.
When problems arise the osteopath can reduce your muscle and joint strain, rebalance your compressions and stiffness and come earlier for treatment to reduce further damage.
Clinical massage can help loosen tight muscles but you have to combine it with stamina exercises to regain muscle control.
Let the osteopath examine you and find out if you too have lax ligaments, Call OPRC 6327 8545 for your examination. Jose@oprc director and senior osteopath.
We would like each patient to respond well to our treatments. However, patients also need to be aware that their state of health can slow the treatment process.
Treatment is a partnership process we can only help you if you help yourself. Maximize your treatment potential by doing the following suggestions:
Hydrate yourself through the day
Not drinking enough fluids causes internal stress in your system, being parched or thirsty is a sign of dehydration. It’s more difficult to treat you when your body is already under strain from dehydration: your body is slower to respond and the changes are incomplete.
Aim to drink 1.5 – 2 litres per day of fluids, though minus 1.5 cups for every cup of coffee you drink. For those who exercise additional fluids and salts are important to take regularly. Don’t forget to continue over the weekend which is easily forgotten- make a conscious effort.
5 min mind exercise 3 times a day sounds easy but is the hardest thing to do.
We live in a very busy modern life with lots of distractions and over stimulation.
To help rebalance your nervous system, sit back, close your eyes and just feel what it is like to feel happy/or feel calm for 5minutes- you have to use a timer/count down. The point of this exercise is to give your mind a break and the emotion produced helps reduce the over production of stress hormone called “cortisol”. Over time you will get good at evoking sense of ease in your self – but only if you persevere.
This sense of ease in yourself is the normal state and being on “edge” or “stress” is a sign your body needs to re-set a few times a day. We have the ability to produce our own stress relieving medication – it’s free and has no side effects. With this ability to sense ease in yourself, your response to treatment will be much better and long lasting.
Importance of winding down your mind
“Adrenaline junky” is an apt name for those unable to do relax and inconstant need for stimulation. Could this be you?
A 45min daily routine before going to bed is important to wind down our brain activity, like most machines our brain over works during the day, doing something “mindless” e.g. flicking thru magazine, clearing stuff, listening to music, any activity that reduces stimulation helps to wind down your mind.
This 45min wind down daily routine will help your mind rebalance giving you better sleep, your body systems including hormones are more balanced making you less susceptible to diseases and immune problems. This routine will definitely make your treatment last longer.
Does it work?
We’ve had patients come off the most potent and potentially addictive sleeping tablets combined with muscle relaxants. Over time together with osteopathic treatment and following the suggestions above they managed to regain back control of their lives.
Life is a balancing act- let oprc help your body to heal itself.
As an osteopath I help my patients by relieving their pain and discomfort, but part of this process is to help patients to be in better health. Having at least 80% energy in the mornings will help them cope with what life throws at them, they also have energy to continually resolve injuries and stress.
A memory of feeling refreshed and full of energy
Treatment can help your body remember what it had before – feeling that you can do more in a day and have spare energy to go for a walk, run or do sports, to be able to sleep easily, and be able to quieten your mind before sleep. You may not remember the last time you felt great but your body does and with treatment your system can reset to a natural state of ease. Your body has the memory to function towards a better health it just needs help getting there. Sometimes I call this “re-booting” its what you do when your computer hangs from too many applications working at the same time. During re-booting your body resets itself, re-organizes and works in a better way. For the patient your vision becomes clearer and you can “see” more and feel lighter in yourself.
More energy means coping better with life
Like most people you are coping with life as best as you can, you may not catch flu or suffer joints pain often but could you cope even better?
Most injuries from ankle sprain, low back pain and neck pain can heal faster if the body has enough energy to de-stress or unwind itself. Remember in your younger days- you just recovered with little effort. This is still possible with treatment given that your body is designed to repair and normalise itself. Without noticing it, your body will heal a simple cut; ongoing repairs persists daily doing its job as best as it can. Getting treatment guides your body towards health helping to increase your energy which in turn helps your healing process.
You might say you are coping well and relatively healthy but are you really healthy?
Answer Yes, only:
if you can wake up every morning with at least 80% re-charged energy, feeling refreshed, get through the day and still have energy to participate in sports.
if you don’t rely on 3 cups of coffee or stimulants to kick start or maintain your energy levels.
if your body can recover from stress patterns or injuries, easily
if you can get to unwind at night and have a quietened mind before sleep.
if you sleep soundly and relaxed during the night without clenching, grinding your teeth or snoring.
If not, then consider having osteopathic treatment to “help your body to heal itself”.
Adeline Tien is a yoga teacher who came to OPRC looking for advice on how to avoid possible neck strain if she continues to carry her 1.5 litre of water.
A freelance yoga teacher, Adeline travels to different yoga studios carrying her water at all times. She is quite right to be concerned for her posture and the possibility of spinal compression leading to a hunched back, neck strain, trapped nerves and pain. Practising and teaching yoga everyday makes her very aware of her posture. She applies her knowledge of using certain muscle groups for every given situation, however like everyone else, she is prone to occupational hazards.
Seek professional advice from an osteopath who specializes in helping you overcome potential injuries.
At OPRC we often encounter scenarios similar to Adeline’s case, like many other professions e.g. accountants, auditors, insurance agents and consultants they too share the same difficulty of carrying heavy bags to different offices for meetings or presentations as well as travelling to different cities for regional meetings and pitching for new jobs.
Follow the advice given to Adeline and apply them to your specific situation to reduce potential problems.
As you can see from this photo Adeline was advised to use a backpack that has a waist belt and a chest belt. The waist belt fits around her pelvis and chest belt across the ribs, both are easily removed with a simple lock system and adjusted with the straps.
One important factor to keep in mind is to limit the maximum weight of your backpack to no more than 10% of your body weight. If your weight is 70Kg the maximum weight you should carry is 7kg, having a waist and chest strap may give you an impression that you can carry more, this maybe be true- but the risk of compression to your spine is greater, so keep to the 10% limit.
In general you can place the heaviest items like your laptop or battery charger at the bottom of the backpack as this lowers the centre of gravity of your pack as well as transferring the weight to your pelvis rather than compressing your spine.
From this view you can see that the back pack fits snugly around her spine, the key aspect is to place the heaviest items at the bottom of the bag, for Adeline’s case she placed her water bottle horizontally lowering the centre of gravity of the backpack. Having the chest and waist belt transfers the weight of her bag to her pelvis and down her legs.
This picture shows you various types of postures. For those who carry heavy bags incorrectly Posture B – “Kyphosis-Lordotic Posture can potentially happen to you.
With Posture B you will loose height and your curvatures will increase and therefore more prone to disc compression leading to trapped nerves.
Consult with the osteopath if you have the following:
Neck and shoulder ache during or after carrying your bag.
Experiencing some numbness or tingling in your arms or fingers.
Mid back or low back ache after carrying your bag the whole day.
Tiredness in keeping your posture upright when carrying a bag.
What can OPRC offer you?
Osteopathic examination of your posture to find out which muscle, joint, ligaments or tissues are causing your pain.
Osteopathic analysis of where there is fault in your biomechanics- finding out which parts of your body not synchronized with the rest. Osteopathic treatment makes your body parts more efficient and less like to cause pain.
Clinical massage by qualified physical therapists to release deep tissue tension as well as stretching tight shortened muscles for more long lasting relief.
Take Adeline’s example and consult with the Osteopath for minor problems and prevent them from causing future injuries. Call 6327854
Susie Oh and her family seen here celebrating her cake and coffee. She has been a long supporter of OPRC as a patient and more importantly as a friend to us at the clinic. Many thanks for referring your friends & family and hope they felt relief after visiting us.
Check out www.ohdeli.com.sgOh Deli is the passionate creation of the Oh sisters, Annie, Patsy, Jenny and Susie, who are enthusiastic foodies. 421 East Coast Road.
Wrist injuries are common in yoga and pilates practise and osteopaths can relieve them easily.
Cause of injury:
Most people develop wrist injuries after doing too much ie more clases than normal or overloading the tissues – placing additional weight during poses. Usually people are eager to do more after the holidays or do additional classes following travel or sickness. For some they are misaligned during the pose because they are compensating for other minor injuries. Most people will delay their treatment until they can no longer practice yoga/pilates. By this time there is more swelling and compression of their joints, forced to stop yoga/pilates they seek urgent help. Important advice: seek osteopathic treatment as early as possible to recover faster.
Example of an injury
A patient recently strained her wrist because of a cut in her finger, in trying to avoid pressure on her finger she compressed her outer wrist joints by shifting her weight. She waited so long that both her wrists are giving her pain. Though she hates the idea of taking time off her classes, she reluctantly understands that she has to wait until the pain is resolved.
The forearm tissues maybe the cause-
Commonly it is not your wrist that is the main problem, the stiffness in the tissues of the forearm not allowing pronation (palm facing down) at the wrist is the underlying problem. The reduced pronation causes misalignment at the wrist bones causing compression leading to swelling in the joints.The misalignment also strains the tendons giving weakness when gripping and carrying things.
Phase 1 of treatment- to reduce your pain
Our first aim is to reduce the local pain at the wrist with gentle osteopathic manipulation, ice compress, easing the stress in the joints and releasing the tendon inflammation. Trigger point therapy maybe applied to quicken the recovery process.
Phase 2 of treatment- reduce recurrences
Usually after 2-3 osteopathic treatment sessions, the wrist pain should be better and the forearm tissues would have been released. Pronation of wrist should be easier and putting weight on your wrist into a downward dog pose or plank causes less pain. Phase 2 is about stretching and alignment education to reduce recurrence. We are keen for you to go back to your yoga/pilates as soon as possible and with greater care, you can continue your practise pain free.
Phase 3 of treatment- stay well
The final phase of treatment is a 6 monthly check up to make sure old habits don’t creep back in again. We like to promote the phrase “prevention is better than cure”.
Call 6327 8545 to enjoy a pain free yoga/pilates session.
I was observing a jiu-jitsu class last night and was considering the types of injuries that might be common to each student. The class was split into three parts: warm up, learning of new techniques and sparring.
The warm up class involved light cardio exercises followed by floor exercises mimicking movements they do during sparring.
During the learning of new techniques – students were taught new moves and ample time was given to practise through repetition.
Sparring section consisted of pairing up to practise all of what they have learnt and get a chance to incorporate the new techniques.
Here are some possible areas of injuries and advice on managing them.
FLEXIBILITY of your muscles and joints are very important.
MUSCLE STAMINA is more important than brute strength. Holding down your oponent gives you more an advantage.
JOINT FLEXIBILITY is absolutely essential in getting your self out of locks as well as out manouvering your oponent into submission.
From what I have seen, i believe that students need to do therapeutic stretching to major muscle groups such as the calf, hamstrings, latissimus dorsi, trapezius, biceps, triceps. These stretches are special because you would need to sustain a stretch for at least 30 secs and repeatedly until you have achieved greater muscle length. This cannot be done during the warm up session, you just don’t have the time. In any case, these therapeutic stretches weaken your muscles because they need time to heal, that is why they are done in the days you are not training with your teacher.
You won’t be able to stretch all your muscles, so you will need deep sports massage to help you reach deeper muscles and as long as you stay relaxed during the stretches done by the therapist, your nervous system can switch off and allow a deeper stretch to occur.
In addition at OPRC, the osteopaths can use trigger point therapy to relax stubborn muscles giving you a faster way to get flexible. FASCIAL stretches are also important to get global change in your tissues.
Men have typically more shortened muscles than women, though there are exceptions. Clinical experience tells us that a combination of sports massage, osteopathic treatment together with your own stretching routines will give you a more satisfying feeling of greater muscle flexbility during your training.
Learning new techniques are hard enough- don’t let your muscle inflexibility be your weakness- let oprc help you enjoy your sport. Call 6327 8545 for your assesment.
Osteopathic manipulation is used to treat musculoskeletal disorders for example back pain, neck pain and sports injuries. Manipulation relies on focussed attention to tight muscles, locked joint, strained muscle groups and general stiffness.
Correcting imbalances through manipulation of tissues allows the body to continue repairing and healing itself. The body’s healing potential is further encouraged through advice on stretching, diet, posture correction, sleeping positions, insole prescription, hot/cold compression, yoga and pilates exercises.
Osteopathic manipulation when used on its own or as part of a treatment package with exercise prescription, pain control, and postural advice has been shown to be very effective
Bryan gives a talk on “Understanding Neck Pain” to OCBC staff April 2011
A large majority of the patients we see at OPRC are office workers struggling with neck and shoulder pain or stiffness. In many cases, people try to put up with the pain and discomfort for as long as they can, and resort to pain killers or plasters for short term relief. These stop-gap measures, however, only mask the pain symptoms and do not address the underlying causes of neck pain. We believe that in most cases neck pain can be treated and self-managed to minimize its recurrence.
If you are looking to loose weight effectively and with less injury, try getting a body composition and fuel efficiency test done at Racers’ Toolbox before you begin your exercise regime. Too many patients train too hard too soon causing injuries because they feel that the more they do the more weight they loose.
Clinical Massage @OPRC will relieve your muscle tightness even better, giving you longer pain relief. Our physical therapists can release your deep muscle knots because their clinical experience allows them to work on every muscle layer often missed by others. Experience for yourself this unique and effective way of relieving your stress helping you to be more comfortable at home, work and sports.
You deserve to get better, quicker and faster, book now for your Clinical Massage
CALL 6327 8545
Osteopathic Pain Relief Centre, 133 New Bridge Road, #09-02 Chinatown Point (office Block)