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What could that be the sound of?

Autumn leaves crunching under your feet?

Your neighbour’s daughter practising her Witch’s laugh for halloween?

Or the start of those fireworks for bonfire night or Diwali…

…no, it’s none of the above. 

It’s coming from inside you…yes it’s your bones clicking!

Well why does this occur? 

It’s a common question our osteopaths get.

There are a few reasons as to why this occurs. It may be due to having air trapped in between the joints which is released when you move. For others it could be age related, as there may be underlying arthritis in the joint.  If you are noticing occasional clicking in the spine when you move which is causing no pain then this means the air is just releasing from the joints. If you are noticing clicking everyday we can help you to strengthen the joint and look at ways to resolve the problem long term.

What about your back cracking? We can tell you why…

When you are cracking your back, you are rotating your spine in a way which is not focusing the click on the restricted joints.  Instead the loosest joints which are clicking are already unstable causing the ligaments which are meant to support the area to stretch. This leads to muscles in the spine tightening up with the process being repeated.

Our osteopaths can help decrease the tension in the muscles and allow the areas which are restricted to become mobile enabling more stability in the spine and preventing further strain from occurring.

Leave that CRICK, CRACK, CACKLE to the outside and not the inside. Give us a chance to try to fix you.

This is why we aim to be the best Osteopathic Clinic in Croxley, Rickmansworth and Watford and the whole of Hertfordshire.  To book an appointment contact us on 01923710424

by Anita Singadia, Osteopath & Sports Massage Therapist


With the end of summer holidays and the start of a new school year, September is a busy time of year for the children. It is time to get back into a routine.

Below are a few tips on how to make that transition as easy as possible. One simple solution is choosing the correct backpack:

  1. Choose a lightweight material with the shoulder straps having enough padding;
  2. Ensure the backpack has multiple sections to allow the weight to be evenly distributed;
  3. Try to have a waist strap as this can take some of the weight of the back and shoulders;
  4. Avoid carrying the backpack on one shoulder and encourage children to wear the backpack on both shoulders to avoid straining the back and affecting the spinal curves in the back and irritation of the joints;
  5. Try to put heavy items at the bottom of the bag as that is closest to the spine;
  6. The weight of a backpack should be 15% of your child’s body weight- if a child is leaning forward when walking with a backpack it is too heavy;
  7. Try to clear out any papers that are not needed to avoid excess weight being added;
  8. Make use of the lockers by carrying books that are only necessary.

Just some of the simple changes above can stop your child from developing back, neck or shoulder pain.  If you or your children are suffering from any physical ailment and don’t know what to do, get in touch to see if we can help.  Do not let pain stop you or your family from living your best life ever.  

We care about our patients; this is why we aim to be the best Osteopaths in Hertfordshire, West London and its surrounding areas including Ruislip, Northwood, Harefield, Harrow, Uxbridge and Gerrards Cross.  

By Anita Singadia, Osteopath and Sports Massage Therapist


The summer holidays are in full swing and many of us are jetting off around the World to spend time with family and friends.  But before you can hit that beach, swimming pool, or historical city you cannot wait to see, there is that dreaded journey to get there.

Here are a few tips to ensure your holiday goes ahead smoothly and without a hitch:

  • when travelling on an aeroplane:
    • it is better to avoid alcohol on the flight as it can dehydrate you and can make muscle pain worse. Instead drink plenty of water to keep you hydrated;
    • to avoid stiffness and improve circulation try to get moving every 30 minutes to an hour;
    • and particularly on those long haul flights book an aisle seat so you move around with ease.
  • When lifting luggage try to bend your knees to prevent the back from arching and to avoid twisting the spine;
  • Whether you are travelling by car, bus, train or aeroplane and suffer with back pain take a pillow or roll up a blanket and place it on your back to provide that extra support.

There are so many things you can do to make the travel part of the fun.  If you are still in pain or discomfort, come and see us to see if we can help. 

We aim to be the best Osteopaths in Hertfordshire but we see patients from surrounding areas beyond Watford including Harrow, Ruislip, Harefield, Northwood, Chorleywood, Uxbridge, Gerrards Cross and further afield.  To find out what we can do to help, call us on 01923 710424 or email us at

Anita Singadia, Osteopath and Sports Massage Therapist


With the Wimbledon Championships fast approaching many of us will have been inspired to play some tennis. The most common injury which can occur with playing tennis is Lateral epicondylitis commonly referred to as ‘tennis elbow’.

Tennis elbow is pain found on the outside of the elbow although some stiffness can occur along the top of the forearm too. It results from overuse injuries that damage the common extensor tendon and extensor carpi radialis brevis; inflammation leads to microtears of the tendon. The pain is usually one-sided with the pain coming on gradually.

You may notice having difficulty picking up items or gripping the steering wheel or a constant ache which disturbs sleep. Tennis elbow can be caused by poor posture due to the biomechanics of the neck, shoulder and arm.

‘Tennis elbow’ is a very common injury but which demographic does it largely affect?  

  • Usually 20-40 year olds;
  • Equally common in both males and females;
  • Risk factors: repetitive overuse, wrist extension;
  • Common in tennis players (increased risk 2-3 times with more than 2 hrs of play per week), typing, carpenters, plumbers, electricians.


Improve back hand technique by talking to a professional about correct technique and racket.  Why not visit one of our local tennis clubs such as Croxley Tennis Club, Cassiobury or Sarratt Tennis Club, Rickmansworth Lawn Tennis Club or West Herts Sports and Social Club to see what support they can provide. There are so many to choose from. 

This is why we aim to be the best Osteopathic Clinic in Hertfordshire. 

To find out if we can help give us a call and make an appointment at Backs to Basics Osteopathy on 01923710424 or email us at

by Anita Singadia, Osteopath & Sports Massage Therapist


This month we want to raise awareness of Stroke including the signs and symptoms to look out for. Show support by wearing purple this month.  A Stroke occurs every 5 minutes in the UK. It can happen to anyone at any age and time. There are around 80,000 people a year who are admitted to hospital with a Stroke. There are approximately 1 million Stroke survivors in England.

Signs of a Stroke:

Face: can the person smile? Has their face fallen on one side?

Arms: can the person raise both arms and keep them there?

Speech Problems: Can the person speak clearly and understand what you say? Is their speech slurred?

Time: The quicker the person seeks help the quicker they will receive appropriate treatment

Other symptoms of Stroke:

  • Sudden weakness or numbness on one side of the body, including legs, hands or feet
  • Difficulty finding words or speaking in clear sentences
  • Sudden blurred vision or loss of sight in one or both eyes
  • Sudden memory loss or confusion, and dizziness, or a sudden fall
  • A sudden, severe headaches

Risk factors of a Stroke

  • Age – commonly occurring over 55 years old
  • Gender- women are at a higher risk than men due to birth control pills and pregnancy
  • Prior stroke
  • High blood pressure
  • Smoking
  • Diabetes
  • High cholesterol
  • Obesity
  • TIA’s
  • Some blood disorders e.g. sickle cell anaemia
  • Heart disease
  • Excessive alcohol intake
  • Sleep apnea

A Transient Ischaemic Attack (mini Stroke)

A TIA is similar to a stroke, but the only difference is that the blockage usually caused by a blood clot is temporary and the blood supply returns to normal causing symptoms to disappear. Approximately 1 in 3 people who have a TIA will eventually have a stroke.

How to prevent a Stroke

  • Decrease stress levels
  • Have regular medical checkups
  • Reach and maintain a healthy weight
  • Get your blood pressure checked regularly
  • Be physically active – Try to do 30 minutes of exercise a day

by Anita Singadia, Osteopath and Sports Massage Therapy



May is National Walking Month…

So what are the benefits of walking, well it can:

  • Improve cardiovascular fitness
  • Strengthen bones
  • Reduce excess body fat
  • Boost muscle power and endurance
  • Improve balance

Walking can also reduce the risk of developing conditions such as:

  • heart disease
  • type 2 diabetes
  • osteoporosis
  • some cancers
  • high blood pressure
  • high cholesterol
  • joint and muscular pain or stiffness

Below are a few suggestions to incorporate walking as part of your daily routine:

  • Take the stairs instead of the lift
  • Walk to your local shops
  • Use a pedometer – measure the number of steps you take in a day

This tool could be used as motivation to ensure you reach the recommended number of 10,000 steps a day

To increase fitness levels, you can increase the intensity by

  • walking up hills
  • walking with hand weights
  • walking for longer
  • increasing the distance you walk
  • increasing your walking speed

Don’t want to walk alone then there are plenty of local walking group to make walking fun.  Try the Hertfordshire Health Walks, the Herts Weekend Walkers or even the Chilterns Weekend Walkers.  Even if you don’t fancy meeting new people, then just take your friends and family for a walk instead. Make walking fun again and part of your lifestyle.

This is why we aim to be the best Osteopaths in Hertfordshire.  To make an appointment contact us at or on 01923 710424.

by Anita Singadia, Osteopath & Sports Massage Therapist


Summer is just round the corner and may of us have started dreaming of getting fit for the beach or just being more confident in our skin.  So why not take up an easy sport…running.  How hard could it be?  Just dust off those trainers and get out into the fresh air. 

Now some of us will have registered for the London Marathon on April 28 2019 or perhaps the 6 hour Ricky Races in Rickmansworth on 25 April 2019 or you may want to start more gently with the 5km Watford Colour Run on 19 May 2019. A Marathon is an event where participants undergo rigorous training in order to undertake the many miles and along your training journey you may have encountered a few hiccups such as achy backs, tight calves and sore feet. However even for short distances, running can make you sore. 

The following is some information regarding the influence your running technique can have on your body.

What type of runner are you?

Toe Runner

  1. Often with toe running your calves can become fatigue due to prolonged muscle  activation causing the muscles to feel tight
  2. Achilles tendonitis can occur if the calf is fatigued as it will be pulling on the achilles tendon
  3. Plantar fasciitis which affect the sole of the foot which can occur if the running shoes are worn down by excessive training
  4. Back pain can occur as a result of having a slightly forward running stance which would lead to the muscles of the back being strained

Heel striker

  1. Shin splints which occur at the front of the lower leg due to the tibialis anterior muscles being overstrained.
  2. Back pain can occur if you run more on your heels because your posture would include a more forward pelvic tilt and the spine would be more back increasing pressure on the joints
  3. Plantar fasciitis can occur with heel strikers too.

There are only a few weeks left before some of these big runs.  So if you are experiencing a few niggles then don’t delay coming to see your Osteopath. Don’t let those niggles get worse and potentially affect your performance on the day or prevent you from taking part altogether.

This is why we aim to be the best Osteopathic Clinic in Hertfordshire.  To make an appointment contact us on 01923 710 424

by Anita Singadia, Osteopath and Sports Massage Therapist


What is Bowel Cancer?

Bowel cancer affects the large bowel, which is made up of the colon and rectum. It develops from pre-cancerous growths, called polyps. However, not all polyps develop into cancer.

How common is bowel cancer?

Bowel Cancer is the fourth most common cancer in the UK. There are 268,000 people in the UK who have been diagnosed with bowel cancer. Those affected are predominantly in men. Almost 42,000 people are diagnosed with bowel cancer every year in the UK.  It more commonly affects people over the age of 50. It can affect anyone of any age but with more than 2,500 new cases occurring in people under age 50. Through earlier diagnosis bowel cancer is treatable.

Risk Factors

There are a number of risk factors that can increase your chance of having bowel cancer, which are:

  • Aged over 50
  • Family history of bowel cancer
  • History of non-cancerous growths (polyps) in your bowel
  • Longstanding inflammatory bowel disease e.g. Crohn’s disease or Ulcerative colitis
  • Type 2 diabetes
  • An unhealthy lifestyle


To spot the signs of bowel cancer, it is essential to be aware of the following:    

  • Rectal bleeding and/ or blood in your stools (dark red or black blood may come from your bowel or stomach)
  • A persistent and unexplained change in bowel habit
  • Unexplained weight loss
  • Extreme tiredness for no obvious reason
  • Persistent abdominal discomfort
  • A feeling that the bowel doesn’t empty completely

Osteopathy and Cancer?[2]

There is no evidence to suggest that osteopathy will help treat or cure cancer. But some people who use osteopathy say it can help to control pain and tension. They also say that it helps them to relax, which improves their overall feeling of health and well being.

For more information about our services contact us at Backstobasics Osteopathy on 01923 710424.

This is why we aim to be the best Osteopaths in Hertfordshire. 

by Anita Singadia, Osteopath & Sports Massage Therapist




March is Ovarian Cancer Awareness Month. Did you know that it is the fifth most common cancer in women. Approximately 7,000 new cases are diagnosed in the UK each year.

Well what is the function of ovaries?

Put simply, it is:

  1. to produce and store eggs for reproduction
  2. to produce hormones oestrogen and progesterone

There are 3 types of ovarian cancer: epithelial, germ cell and sex- cord stromal

Approximately 90% of Ovarian Cancer tumours are epithelial, which are commonly occurring in women between ages of 40 and 60.

What are the stages and grades of Ovarian Cancer?

The stages represent how far the cancer has spread inside the body. They are as follows:  

  1. The cancer is contained within one or both of the ovaries.
  2. Cancer is found outside the ovary or ovaries
  3. Ovarian Cancer has spread to both ovaries and spread past pelvis but not the liver or lymph nodes
  4. Cancer has spread to the liver, lungs and brain

So what are the signs and symptoms of Ovarian Cancer?  Look out for:

  • Persistent stomach pain
  • Persistent bloating
  • Difficulty eating or feeling full quickly
  • Needing to urinate more frequently
  • Changes to bowel habits (e.g. diarrhoea or constipation)
  • Extreme fatigue
  • Back pain

The symptoms of Ovarian Cancer are distinct because they are:

  • Persistent – the symptoms don’t go away
  • Frequent (you get them for more than 12 days a month)
  • Getting progressively worse
  • New (they started in the last 12 months)
  • Unusual (not normal for you)

There can also be a risk of developing Ovarian Cancer in the following circumstances:

  • Family history – you may have inherited a faulty gene (BRCA1 or BRCA2)
  • If ovarian, colon, bowel or stomach cancer are in your family
  • You are over 50
  • Endometriosis
  • Using oestrogen-only hormone replacement therapy
  • Smoking
  • Long menstrual history
  • Starting period before 12
  • Having first child after 30
  • Not having any children
  • Not breast feeding

While Osteopathic care is not a cure or treatment for cancer, it may help with symptoms you may be having such as pain or restricted movement[1].  For more information about our services contact us at Backstobasics Osteopathy on 01923 710424.

This is why we aim to be the best Osteopaths in Hertfordshire. 

by Anita Singadia, Osteopath & Sports Massage Therapist



From 1 February to 28 February, it is Raynauds Awareness Month. 

What is it? 

  • Raynauds is a colour change of the fingertips. from white to blue to red with associated severe pain
  • The attacks can vary in frequency and duration
  • In severe cases there can be ulceration and gangrene of the fingertips
  • It affects 3-5% of the population with a high predominance in women
  • It is a condition that can affect up to 10 million people in the UK

The triggers include:

  1. Emotional stress
  2. Oestrogen exposure
  3. Smoking

First line of treatment:

  1. Avoiding stress
  2. Hand and leg warmers
  3. Avoiding cold environments
  4. Avoiding rapid changes in temperature

While Osteopathic care cannot treat and/or resolve Raynaud’s, it may provide some comfort and support to those suffering. 

For more information about our services contact us at Backstobasics Osteopathy on 01923 710424.

This is why we aim to be the best Osteopaths in Hertfordshire. 

by Anita Singadia, Osteopath & Sports Massage Therapist

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