Osteo James – Osteopathy in Bath

Helpful Hints

The techniques from Osteo James can help some pain sufferers, including those suffering from back pain, knee pain, headaches, tennis elbow, shoulder pain, arthritis, ankle and hip.

Treatment is individual and may involve a number of therapeutic disciplines from gently moving and stretching an arthritic joint, massaging surrounding muscles and tissues to help ease some of the discomfort, to performing manipulations.

Osteo James may also give advice on exercises, diet, posture and changes to lifestyle.

X-rays, scans or other tests may be required and your osteopath may refer you to your GP for any additional investigations and treatment.

Here you'll find some extra information, plus tips for immediate relief.

Back Pain Relief

Back pain is a very common problem, as many as eight out of ten of us will suffer from it at some point during our lives. Back pain can affect anyone at any age, and can often be the result of sprain/strain of muscles, ligaments, joints or damage to the discs. Osteoarthritis or wear and tear in the back can also be a reason. Most of us know that back pain can be painful. Osteopaths are skilled at helping prevent back pain from becoming a chronic, long-term condition.

TIP: Ice relieves pain.

Frozen peas applied to sore area reduces inflammation and thus pain.


Overuse of the extensor muscles of the forearm, or Osteoarthritis (wear and tear) in the joints of the hand and the elbow may be the cause of your symptoms.

Osteojames suggests RICE (rest, icing, compression, elevation), stretching, and in some cases manipulation.

TIP: Wrist Stretch.

Hold your painful arm in front of you, horizontal to the floor, and then flex your wrist down.

Shoulder Pain Relief

Pain in the shoulder or upper arm, particularly when moving the arm or lifting it, can be the result of many different pathologies from overuse injuries to frozen shoulder.

TIP: Pendulum swing.

Bend forward, letting the arm of your painful shoulder move forward, so it hangs. Slowly, carefully, allow the arm to turn in gentle circles.

Neck Pain Relief

Osteopaths can use a wide range of gentle manipulations depending on your age, fitness and diagnosis to reduce muscular tension in the neck and improve movement in the joints of the neck and upper back. We may gently massage the soft tissues or rhythmically "rock" the joints to release tension and sometimes we may gently manipulate the neck to move the joints and you may hear a "click". Treatment is different in every individual and sometimes it might involve treating other areas in the back and shoulders as well as the neck. We may offer advice on your posture at work or in the car and give advice on exercise and stretching to help keep your neck and upper back muscles and joints relaxed.

TIP: Bag of flour.

A chilled bag of flour under the base of the head may help the symptoms of a headache.

Headache Relief

There are several reasons for headaches. One cause can be tension or strain in the muscles and joints of the neck and upper back. Treatment from an osteopath may help. Gentle massage to the tight muscles and manipulation to loosen the joints of the neck, thorax and back can relieve the build-up of muscular tension that may lead to headaches.

Osteojames can also advise on exercise and lifestyle changes and offer guidance on simple changes to your posture when at work or driving which may help.

TIP: Bag of flour.

A chilled bag of flour under the base of the head may help the symptoms of a headache.

Knee Pain Relief

The knee joint is made up of a number of structures including ligaments, muscles, capsule, synovial membrane and two 'c' shaped pieces of cartilage which sit between the femur and tibia known as the menisci.

Damage, strain or sprain to the structures of the knee can give rise to symptoms. It can be the result of a sudden injury as often seen in sports injuries or by repeatedly placing strain on an area of the knee. Poor alignment of the knee or kneecap and altered joint mechanics in relation to other joints such as the hips and knees are often significant. Osteoarthritis or wear and tear is a common condition that affects the knee. Common symptoms in the knee include pain, stiffness, aching, pain, locking, swelling, limping and difficulty fully straightening or bending the knee.

TIP: Knee hang.

Hanging the painful knee off the side of a chair/mattress helps decompress the joint, thus relieving pain.