Sarah Boughtwood Osteopath

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Sarah Boughtwood Osteopath

Structural, holistic Osteopath, treating a range of aches and pains. Specialising in Back pain & Pre

What Osteopaths treat
- Headaches
- Neck pain
- Muscle aches
- Back pain
- Occupational injuries
- Joint problems
- Knee pain
- Breathing issues
- Frozen shoulder
- Ankle sprains
- Pregnancy related aches & pains
- Sciatica
- Sinus & ear infections
- Ligament sprains
- Tennis & Golfers elbow
- Shoulder pain
- Running injuries
- Hip pain
- Sporting injuries
- Postural issues
- Pelvic pain
- Restricted mobility
- Jaw pain

13/06/2026

𝗗𝗼𝗻'𝘁 𝗨𝗻𝗱𝗲𝗿𝗲𝘀𝘁𝗶𝗺𝗮𝘁𝗲 𝘁𝗵𝗲 𝗣𝗼𝘄𝗲𝗿 𝗼𝗳 𝗮 𝗪𝗮𝗹𝗸

Whether you're pregnant or adjusting to life with a newborn, going for a simple walk can be one of the best things you do for your body and mind.

It doesn't need to be fast, long, or exhausting. Even 10–20 minutes of gentle movement can make a difference.

𝗗𝘂𝗿𝗶𝗻𝗴 𝗽𝗿𝗲𝗴𝗻𝗮𝗻𝗰𝘆, 𝘄𝗮𝗹𝗸𝗶𝗻𝗴 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽:
• Reduce back, hip, and pelvic stiffness
• Improve circulation and reduce swelling
• Support posture and mobility
• Boost energy levels
• Help manage stress and tension
• Maintain fitness in a gentle, pregnancy-friendly way

𝗣𝗼𝘀𝘁𝗽𝗮𝗿𝘁𝘂𝗺, 𝘄𝗮𝗹𝗸𝗶𝗻𝗴 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽:
• Encourage recovery and circulation
• Reduce stiffness from feeding and carrying your baby
• Improve mood and mental wellbeing
• Support a gradual return to exercise
• Provide a change of scenery during long days at home
• Help you reconnect with your body

There are benefits to being outside too.

Natural sunlight helps regulate your sleep-wake cycle and supports vitamin D production. Fresh air and time outdoors can help clear your mind, improve your mood, and provide a welcome break from the demands of pregnancy or caring for a newborn.

Sometimes the walk isn't really about the exercise. It's about stepping away from the washing pile, getting out of the house, listening to a podcast, chatting with a friend, or simply having a few quiet moments to yourself.

Some days a walk around the block is enough.

Those small moments of movement and fresh air can have a surprisingly big impact on both your physical and mental wellbeing.

12/06/2026

🎥 Remember to Take the Videos 🎥

We all take hundreds of photos of our children, but don't forget to capture the little videos too.

A short clip of their giggle, the way they say a certain word, their excited little dance, or even a simple cuddle can become some of the most treasured memories to look back on. Even when your children are older; playing with siblings, out on the tramp, playing quietly in their rooms, reading, playing with friends etc.

Photos capture a moment in time, but videos capture their voice, their personality, their movement, and all those little things that change so quickly as they grow.

No matter their age, take the video.

One day you'll be so grateful you did. ❤️

The years seem long when you're in them, but the memories become priceless.

🌿 Be in the video as well. It is nice for your kids to see you as parents too!

11/06/2026

💤 Sleeping Comfortably During Pregnancy 💕

As your bump grows, finding a comfortable sleeping position can become more challenging. Many mums-to-be find that a few extra pillows can make a huge difference to their sleep quality and help reduce those common pregnancy aches and pains.

✨ 𝗧𝗿𝘆 𝘁𝗵𝗲𝘀𝗲 𝘀𝗶𝗺𝗽𝗹𝗲 𝗽𝗶𝗹𝗹𝗼𝘄 𝘁𝗶𝗽𝘀:
✔️ Place a pillow lengthways between your knees and ankles to help keep your hips, pelvis, and lower back in a more comfortable position.
✔️ Lie on top of a pillow placed lengthways along your side, supporting your hip, bump, and ribs. This can help reduce pressure through your side and provide gentle support for your growing belly.
✔️ Wedge a pillow behind your lower back for extra support and to prevent you from rolling completely onto your back during the night.

Remember, there is no "perfect" way to sleep in pregnancy. The goal is to be as comfortable as possible and support your body as it adapts to the changes of pregnancy.

If you're struggling with hip pain, pelvic pain, rib discomfort, or back pain that is affecting your sleep, osteopathic treatment may help improve your comfort and help you get the rest you need. 🌙

📆 𝗕𝗼𝗼𝗸 𝗮𝗻 𝗮𝗽𝗽𝗼𝗶𝗻𝘁𝗺𝗲𝗻𝘁 𝘁𝗼 𝗴𝗲𝘁 𝗮 𝗽𝗿𝗼𝗽𝗲𝗿 𝗻𝗶𝗴𝗵𝘁 𝘀𝗹𝗲𝗲𝗽!

10/06/2026

🤱 Tips for Sitting Comfortably After Birth When "Down There" Is Sore

After a va**nal birth, it's completely normal to experience some tenderness, bruising, swelling, or discomfort around the perineum. Whether you've had a tear, stitches, or simply the effects of birth, sitting comfortably can feel like a challenge in those early days and weeks.

𝗛𝗲𝗿𝗲 𝗮𝗿𝗲 𝘀𝗼𝗺𝗲 𝘀𝗶𝗺𝗽𝗹𝗲 𝘁𝗶𝗽𝘀 𝘁𝗵𝗮𝘁 𝗺𝗮𝘆 𝗵𝗲𝗹𝗽:
✨ 𝗧𝗿𝘆 𝘀𝗶𝘁𝘁𝗶𝗻𝗴 𝗼𝗻 𝗮 𝗳𝗼𝗹𝗱𝗲𝗱 𝘁𝗼𝘄𝗲𝗹 𝗼𝗿 𝗧𝗿𝗮𝘃𝗲𝗹 𝗖𝘂𝘀𝗵𝗶𝗼𝗻
A folded towel can provide gentle support and may be more comfortable than sitting directly on a hard surface.

✨ 𝗟𝗲𝗮𝗻 𝘀𝗹𝗶𝗴𝗵𝘁𝗹𝘆 𝗼𝗻𝘁𝗼 𝗼𝗻𝗲 𝗵𝗶𝗽
If sitting directly on your perineum feels uncomfortable, try shifting your weight slightly from side to side.

✨ 𝗨𝘀𝗲 𝗽𝗶𝗹𝗹𝗼𝘄𝘀 𝗳𝗼𝗿 𝘀𝘂𝗽𝗽𝗼𝗿𝘁
A supportive chair with cushions behind your back can help reduce pressure and improve posture while feeding or cuddling your baby.

✨ 𝗖𝗵𝗮𝗻𝗴𝗲 𝗽𝗼𝘀𝗶𝘁𝗶𝗼𝗻𝘀 𝗿𝗲𝗴𝘂𝗹𝗮𝗿𝗹𝘆
Avoid sitting for long periods. Gentle walking and changing positions throughout the day can help reduce stiffness and improve circulation.

✨ 𝗧𝗿𝘆 𝘀𝗶𝗱𝗲-𝗹𝘆𝗶𝗻𝗴 o𝗿 𝗹𝘆𝗶𝗻𝗴 𝗼𝗻 𝘆𝗼𝘂𝗿 𝗯𝗮𝗰𝗸 𝗳𝗼𝗿 𝗳𝗲𝗲𝗱𝗶𝗻𝗴
If sitting is particularly uncomfortable, side-lying feeding can give your perineum a chance to rest.

✨ 𝗨𝘀𝗲 𝗰𝗼𝗹𝗱 𝗽𝗮𝗰𝗸𝘀 𝗶𝗳 𝗿𝗲𝗰𝗼𝗺𝗺𝗲𝗻𝗱𝗲𝗱
Cold therapy can help reduce swelling and provide temporary relief in the early stages of recovery.

✨ 𝗟𝗶𝘀𝘁𝗲𝗻 𝘁𝗼 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆
Recovery takes time. If an activity is causing significant discomfort, it may be a sign to rest, adjust your position, or seek advice.

Remember, some soreness is expected, but severe pain, increasing swelling, signs of infection, or ongoing discomfort that isn't improving should be discussed with your midwife, GP, or healthcare provider.

Your body has done something incredible. Be patient with yourself and give yourself permission to heal. 💛

https://www.sarahboughtwoodosteopath.co.nz/book-online

09/06/2026

⚡ Sacroiliac Joint (SIJ) Pain: More Than Just Lower Back Pain

Do you have pain on one side of your lower back, buttock, or pelvis that makes walking, rolling in bed, or getting out of the car uncomfortable?

You may be experiencing sacroiliac joint (SIJ) pain.
The sacroiliac joints sit where your pelvis meets your sacrum (the triangular bone at the base of your spine). These joints play an important role in transferring forces between your upper body and legs, helping you move efficiently and stay stable.

𝗖𝗼𝗺𝗺𝗼𝗻 𝘀𝘆𝗺𝗽𝘁𝗼𝗺𝘀 𝗼𝗳 𝗦𝗜𝗝 𝗽𝗮𝗶𝗻 𝗶𝗻𝗰𝗹𝘂𝗱𝗲:
✔️ Pain on one or both sides of the lower back
✔️ Buttock pain
✔️ Pain that refers into the hip, groin, or thigh
✔️ Discomfort when walking or standing for long periods
✔️ Pain rolling over in bed
✔️ Pain getting in and out of the car
✔️ Difficulty standing on one leg, such as when getting dressed
✔️ A feeling of stiffness or instability through the pelvis

SIJ pain is particularly common during pregnancy and postpartum due to hormonal changes, ligament laxity, changes in posture, and the increased demands placed on the pelvis.

Osteopathic treatment aims to identify and address the factors contributing to your pain.
𝗧𝗿𝗲𝗮𝘁𝗺𝗲𝗻𝘁 𝗺𝗮𝘆 𝗵𝗲𝗹𝗽 𝗯𝘆:
✨ Improving movement through the pelvis, lower back, and hips
✨ Reducing muscle tension and guarding
✨ Supporting better pelvic stability
✨ Improving posture and movement patterns
✨ Providing advice and exercises to help manage symptoms at home

The good news is that SIJ pain is often very treatable. If you're finding everyday activities uncomfortable, don't ignore it or assume it's something you simply have to put up with.
Your body deserves support. 💛

📆 𝗕𝗼𝗼𝗸 𝗮𝗻 𝗮𝗽𝗽𝗼𝗶𝗻𝘁𝗺𝗲𝗻𝘁 𝗼𝗻𝗹𝗶𝗻𝗲 𝘁𝗼 𝗳𝗶𝘅 𝘆𝗼𝘂𝗿 𝗽𝗮𝗶𝗻!

https://www.sarahboughtwoodosteopath.co.nz/book-online

08/06/2026

🤱 Birth Tearing Explained

Perineal tearing is a common occurrence during va**nal birth and happens when the tissues between the va**na and a**s (the perineum) stretch and tear as the baby is born.

While the thought of tearing can sound frightening, it's important to know that many tears are minor and heal well with appropriate care and support.

𝗧𝗲𝗮𝗿𝘀 𝗮𝗿𝗲 𝗴𝗲𝗻𝗲𝗿𝗮𝗹𝗹𝘆 𝗰𝗹𝗮𝘀𝘀𝗶𝗳𝗶𝗲𝗱 𝗶𝗻𝘁𝗼 𝗳𝗼𝘂𝗿 𝗱𝗲𝗴𝗿𝗲𝗲𝘀:
✔️ First-degree tear – affects the skin around the va**nal opening and perineum.
✔️ Second-degree tear – extends into the muscles of the perineum and usually requires stitches.
✔️ Third-degree tear – extends into the muscles surrounding the a**s.
✔️ Fourth-degree tear – extends through the a**l sphincter and into the tissue lining the re**um.

Some women may also have a small graze that doesn't require stitches, while others may have an episiotomy, which is a surgical cut made by a healthcare provider to assist with birth in certain circumstances.

𝗖𝗼𝗺𝗺𝗼𝗻 𝘀𝘆𝗺𝗽𝘁𝗼𝗺𝘀 𝗱𝘂𝗿𝗶𝗻𝗴 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆 𝗰𝗮𝗻 𝗶𝗻𝗰𝗹𝘂𝗱𝗲:
• Perineal soreness and tenderness
• Swelling and bruising
• Discomfort when sitting or walking
• Pain during bowel motions
• Pelvic floor weakness or heaviness

The good news is that most women heal very well with time, rest, appropriate wound care, pelvic floor rehabilitation, and gradual return to activity.

If you experience ongoing pain, heaviness, pelvic floor symptoms, bladder or bowel concerns, or discomfort months after birth, it's important to seek support. These symptoms are common, but they shouldn't be ignored.

Your body has done something incredible, and it deserves the care and attention it needs to recover well. 💛

07/06/2026

🤰 Pregnancy Headaches Explained

Headaches are a common complaint during pregnancy, particularly in the first and third trimesters. They can range from a mild, dull ache to more persistent and uncomfortable symptoms that affect your daily life.

𝗧𝗵𝗲𝗿𝗲 𝗮𝗿𝗲 𝘀𝗲𝘃𝗲𝗿𝗮𝗹 𝗿𝗲𝗮𝘀𝗼𝗻𝘀 𝘄𝗵𝘆 𝗵𝗲𝗮𝗱𝗮𝗰𝗵𝗲𝘀 𝗺𝗮𝘆 𝗼𝗰𝗰𝘂𝗿 𝗱𝘂𝗿𝗶𝗻𝗴 𝗽𝗿𝗲𝗴𝗻𝗮𝗻𝗰𝘆, 𝗶𝗻𝗰𝗹𝘂𝗱𝗶𝗻𝗴:
✔️ Hormonal changes
✔️ Fatigue and poor sleep
✔️ Dehydration
✔️ Changes in blood sugar levels
✔️ Increased stress or tension
✔️ Neck and upper back tension
✔️ Changes in posture as your body adapts to your growing bump

For many women, headaches can often improve with simple measures such as staying hydrated, eating regular meals, prioritising rest, gentle exercise, and addressing tension through the neck and shoulders.

However, there are some symptoms that should never be ignored.

⚠️ 𝗖𝗼𝗻𝘁𝗮𝗰𝘁 𝘆𝗼𝘂𝗿 𝗺𝗶𝗱𝘄𝗶𝗳𝗲, 𝗚𝗣, 𝗼𝗿 𝗺𝗮𝘁𝗲𝗿𝗻𝗶𝘁𝘆 𝘁𝗲𝗮𝗺 𝗶𝗳 𝘆𝗼𝘂 𝗲𝘅𝗽𝗲𝗿𝗶𝗲𝗻𝗰𝗲:
• A severe or sudden headache
• A headache that won't go away with rest or hydration
• Blurred vision, flashing lights, or visual disturbances
• Swelling of the face, hands, or feet
• Dizziness or feeling unwell
• Pain under the ribs
• High blood pressure
• Reduced baby movements (later in pregnancy)

These symptoms can sometimes be associated with more serious conditions such as pre-eclampsia and should be assessed promptly.
The good news is that many pregnancy headaches are related to muscular tension and postural changes.

𝗢𝘀𝘁𝗲𝗼𝗽𝗮𝘁𝗵𝗶𝗰 𝘁𝗿𝗲𝗮𝘁𝗺𝗲𝗻𝘁 may help relieve tension through the neck, shoulders, upper back, and jaw, helping you feel more comfortable throughout your pregnancy.
If headaches are becoming a regular part of your pregnancy, don't just put up with them—get them checked and seek support. 💛

📆 𝗕𝗼𝗼𝗸 𝗼𝗻𝗹𝗶𝗻𝗲 𝘁𝗼 𝗳𝗶𝘅 𝘆𝗼𝘂𝗿 𝗽𝗿𝗲𝗴𝗻𝗮𝗻𝗰𝘆 𝗵𝗲𝗮𝗱𝗮𝗰𝗵𝗲𝘀!

06/06/2026

🤱 Common Postpartum Aches & Pains I See (and Treat)

The postpartum period is a huge recovery phase for your body. After pregnancy, birth, feeding, and carrying a newborn, it’s very common to feel aches, tension, or discomfort — even weeks or months later.

𝗦𝗼𝗺𝗲 𝗼𝗳 𝘁𝗵𝗲 𝗺𝗼𝘀𝘁 𝗰𝗼𝗺𝗺𝗼𝗻 𝗶𝘀𝘀𝘂𝗲𝘀 𝗜 𝘀𝗲𝗲 𝗶𝗻 𝗰𝗹𝗶𝗻𝗶𝗰 𝗶𝗻𝗰𝗹𝘂𝗱𝗲:
✔️ Lower back pain and pelvic pain
✔️ SIJ (sacroiliac joint) discomfort
✔️ Hip tightness and instability
✔️ Neck and shoulder pain from feeding and carrying baby
✔️ Wrist pain (including “mum thumb” / De Quervain’s)
✔️ Rib and upper back tension
✔️ C-section scar tightness or pulling sensations
✔️ Pelvic floor dysfunction symptoms (leaking, heaviness, or discomfort)
✔️ General postural fatigue and stiffness

These symptoms often come from a combination of hormonal changes, ligament laxity, postural strain, feeding positions, and the physical demands of caring for a newborn.

The important thing to know is: these symptoms are common, but they are not something you have to just put up with.

Osteopathic treatment can help support your recovery by easing tension, improving movement, supporting alignment, and helping your body adapt to this new stage of motherhood. 💛

If something doesn’t feel right in your postpartum body, it’s worth getting checked and supported.

05/06/2026

🤱 ACC & Birth Injuries: What You Need to Know

Many women don’t realise that injuries sustained during pregnancy, labour, or birth may be covered by ACC in New Zealand.

An ACC birth injury can include things like muscle strains, ligament sprains, pelvic floor injuries, or other physical trauma that occurs during the birthing process.

✔️ 𝗪𝗵𝗮𝘁 𝗔𝗖𝗖 𝗺𝗮𝘆 𝗰𝗼𝘃𝗲𝗿:
• Pelvic floor injuries or tears affecting function
• Pelvic girdle pain or joint sprains
• Back, neck, or rib strain from labour or positioning
• Abdominal or core muscle separation (e.g. diastasis recti with injury component)
• Ongoing pain or dysfunction linked to childbirth

❌ 𝗪𝗵𝗮𝘁 𝗔𝗖𝗖 𝗴𝗲𝗻𝗲𝗿𝗮𝗹𝗹𝘆 𝗱𝗼𝗲𝘀 𝗡𝗢𝗧 𝗰𝗼𝘃𝗲𝗿:
• Normal post-birth soreness or general fatigue
• Pre-existing conditions not worsened by birth
• Non-injury-related postpartum emotional changes
• Pregnancy changes without a specific injury event

𝗬𝗼𝘂 𝗱𝗼𝗻’𝘁 𝗻𝗲𝗲𝗱 𝘁𝗼 𝗻𝗮𝘃𝗶𝗴𝗮𝘁𝗲 𝘁𝗵𝗶𝘀 𝗮𝗹𝗼𝗻𝗲 — 𝗔𝗖𝗖 𝗰𝗹𝗮𝗶𝗺𝘀 𝗰𝗮𝗻 𝗼𝗳𝘁𝗲𝗻 𝗯𝗲 𝘀𝘂𝗯𝗺𝗶𝘁𝘁𝗲𝗱 𝗯𝘆:
• Your GP
• Midwife
• Osteopath or physiotherapist
• Specialist or other registered health provider involved in your care

In many cases, a practitioner who understands postpartum and birth-related injuries can help assess your symptoms, document your injury, and lodge the claim on your behalf.

If something doesn’t feel right after birth, it’s worth getting it checked — support and treatment may be available, and you don’t have to just “wait for it to settle.” 💛

04/06/2026

🤱 Is it normal to struggle with breastfeeding?

Yes — absolutely, but its just a process and takes times 🌸 Equally if you can't or don't want to, that is more than ok!

While breastfeeding is often described as “natural,” that doesn’t always mean it feels easy or comes naturally in the beginning. For many mums, it can take time, practice, and the right support to establish a comfortable feeding journey.

𝗘𝗮𝗿𝗹𝘆 𝗯𝗿𝗲𝗮𝘀𝘁𝗳𝗲𝗲𝗱𝗶𝗻𝗴 𝗰𝗮𝗻 𝗶𝗻𝘃𝗼𝗹𝘃𝗲:
• Sore or sensitive ni***es
• Difficulty with latch or positioning
• Feeling overwhelmed or unsure
• Cluster feeding and frequent feeds
• Fatigue and disrupted sleep
• Concerns about milk supply

These challenges are incredibly common, especially in the first days and weeks postpartum as both you and your baby are learning together.

Breastfeeding is not just about instinct — it’s also about 𝗽𝗼𝘀𝗶𝘁𝗶𝗼𝗻, 𝗽𝗼𝘀𝘁𝘂𝗿𝗲, 𝗯𝗮𝗯𝘆 𝗳𝗲𝗲𝗱𝗶𝗻𝗴 𝗺𝗲𝗰𝗵𝗮𝗻𝗶𝗰𝘀, 𝗮𝗻𝗱 𝗺𝗮𝘁𝗲𝗿𝗻𝗮𝗹 𝗰𝗼𝗺𝗳𝗼𝗿𝘁. Small changes in how you sit, support your body, or hold your baby can make a big difference.

If feeding is painful, stressful, or not feeling right, you don’t have to push through it alone. Support from midwives, lactation consultants, and practitioners who understand postpartum body strain can help make things more comfortable.

And remember — 𝗵𝗼𝘄𝗲𝘃𝗲𝗿 𝘆𝗼𝘂𝗿 𝗳𝗲𝗲𝗱𝗶𝗻𝗴 𝗷𝗼𝘂𝗿𝗻𝗲𝘆 𝗹𝗼𝗼𝗸𝘀, 𝘆𝗼𝘂 𝗮𝗿𝗲 𝗱𝗼𝗶𝗻𝗴 𝗲𝗻𝗼𝘂𝗴𝗵. 💛

Address

50 East Coast Road, Milford
Auckland
0620

Telephone

+64211397270

Website

http://www.sarahboughtwoodosteopath.co.nz/

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