If you're a regular reader of HELLO!, you'll know that Nadia Alibhai's name is at the top of our little black book of experts. Written in red, with stars next to it, and underlined three times.
Why? Because as an osteopath, her expertise in posture and pain management is unrivalled. When I was injured during half marathon training two years ago, she was the first person I turned to – and I am far from alone. She recently set up residency at Biome by Corinthia London, working as their principal osteopath with celebrities often booking in for her treatments, which she does alongside regular TV appearances and writing her monthly wellness column for HELLO!.
So, as you can probably tell, Nadia is a busy woman and getting an appointment with her is like gold dust, which means we were delighted when she agreed to do a live Q&A with us, imparting her wisdom for those unable to climb onto her treatment bed.
Read on for her answers on everything from back pain to the best sleeping positions for a pain-free life.
My answer is often the same as how we look after our cars. We wouldn't usually wait until the car breaks down before getting it serviced or having its MOT; we look after it to help keep it running well. I believe our bodies deserve the same approach.
You don't have to be in pain to benefit from seeing an osteopath. Many people choose to come for occasional 'maintenance' appointments to help keep them moving well, identify areas of stiffness before they become bigger problems, and support their overall wellbeing.
How often that is depends on the individual. Some people like to come every four to eight weeks, while others only book in every few months or if something starts to niggle. If you're recovering from an injury or dealing with a specific problem, you may need to be seen more frequently for a short period. Remember, prevention is better than cure
Firstly, I would like to say that sleeping on your front isn't the worst thing you can do, but it can put your neck into a sustained twist and increase the arch in your lower back, which may contribute to stiffness or discomfort.
If you are waking with back pain, there are a few simple things you could try.
Try placing a thin pillow under your hips or pelvis, as it can help reduce the strain on your lower back, and using a thinner pillow under your head (or sometimes no pillow at all). This may reduce the twist through your neck.
If you'd like to transition to side sleeping, don't force it overnight. Try hugging a pillow and placing another between your knees to help keep your spine in a more comfortable position. It often takes a little time for your body to adjust.
Stay well hydrated. When it's hot, it's much easier to become dehydrated, which can contribute to muscle cramps, fatigue and leave you feeling more achy overall. Keeping your electrolytes topped up can also be helpful, especially if you're sweating more than usual.
One of my favourite ways to do this is adding ½ teaspoon of Celtic Sea Salt and the juice of half a lime to a glass of water. It's a simple, refreshing drink that I really enjoy. If you have high blood pressure, kidney disease or have been advised to limit your salt intake, check with your healthcare professional before increasing your salt intake.
Eating foods that help keep you cool and hydrated helps too. Water-rich foods such as watermelon, berries, cucumber, oranges and leafy salads can help boost your fluid intake while providing plenty of vitamins and antioxidants. They make a great addition to your meals and snacks during a heatwave.
Keep moving but be kind to your body. Gentle movement is one of the best things you can do for stiff joints. A short walk, some stretching or even a swim can help, but try to exercise during the cooler parts of the day, such as early morning or in the evening, and don't overdo it.
If your joints feel inflamed, cool things down. Heat can be wonderful for tight muscles, but if your joints are hot, swollen or particularly sore during a heatwave, a cool pack or cold compress may feel much more comfortable.
Choose supportive, comfortable footwear. Our feet and ankles often swell in hot weather, so shoes that fit well, offer good support and allow a little extra room can make a real difference to your comfort.
Dress for the weather. Lightweight, breathable natural fibres such as linen, bamboo, hemp and cotton help your body regulate its temperature more effectively than many synthetic fabrics. Staying cool and comfortable can make moving around feel that little bit easier.
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This is so common, and please don't think it's just an 'old lady feet' thing! Bunions and hammer toes usually develop gradually because of a combination of genetics, the way your feet move, muscle strength, footwear, and the stresses they've experienced over the years.
Here are some of my go-tos for happier feet:
• Wearing shoes with a wide toe box so your toes have room to spread.
• Strengthening the small muscles in your feet with simple exercises (your feet need exercise just like the rest of your body!). I usually pop a bunch of keys on the floor and try picking them up with my feet.
• Keeping your ankles, calves and big toe joints as mobile as possible.
• Look at how you're walking and standing, as sometimes changing the load through the foot can reduce strain.
• In some cases, toe separators (I usually wear these at the end of the day while watching the tv to help de-compress and spread my toes.
© Getty ImagesI used to be a runner back in the day so totally understand. Tight hips after running are really common, but it doesn't always mean you simply need to stretch more.
Sometimes it can be linked to things such as muscle strength, mobility, running technique, training load, or how well your body is recovering between runs.
Gentle stretching can help, but I'd also look at strengthening the muscles around your hips and keeping your body moving well as a whole. Your hips, pelvis, core and even your feet all work together when you run.
If the tightness is persistent, affecting your running, or turning into pain, it's worth getting it assessed so you can understand what your body needs and keep doing what you love.
© Getty ImagesMost back pain is caused by things such as muscle tension, stiffness or irritation and often improves with gentle movement, rest and time.
I'd recommend getting it checked if the pain is severe, getting worse, not improving after a few weeks, waking you at night or is affecting your day-to-day life.
Seek medical advice sooner if you have symptoms such as numbness or weakness in your legs, loss of bladder or bowel control, unexplained weight loss, fever, or pain following a significant injury.
This is such a common situation, as so many of us spend most of our working day sitting. The biggest thing I'd say is that your body isn't designed to stay in one position for eight hours. It's not about finding a 'perfect' posture, it's about creating better movement habits.
With just three pieces of advice, I would say:
1. Move little and often. Your best posture is your next posture. Stand up regularly, stretch, walk around and avoid staying in the same position for too long.
2. Set up your workspace. Bring your screen to eye level, keep your shoulders relaxed and make sure your feet are supported. Small changes can make a big difference.
3. Keep your body strong. Good posture isn't about sitting perfectly, it's about having a strong, adaptable body. Walking, strength training, Pilates or yoga can all help.
© Getty ImagesSleep is a time your body gets to rest and heal. If the position you are sleeping in adds strain to your joints, you may wake up feeling worse. I believe that the best position is usually the one that allows you to sleep well and wake up feeling comfortable. Side sleeping with a pillow that supports your neck, or back sleeping with good support, can work well for many people.
Back sleeping with a thin pillow under your head and a pillow under your knees to support your spine helps, but don't panic if you're front sleeper – it's not automatically bad! But, if you're waking with neck or back stiffness, it may be worth experimenting with small changes, such as adjusting your pillow height or adding support.
The bigger picture is how your body moves throughout the day. Regular movement, strength and mobility are just as important as your sleeping position.
If pain or stiffness is affecting your sleep or doesn't ease once you're up and moving, it's worth getting it checked
I love this question because good posture isn't about standing like a soldier all day! It's about moving well and giving your body variety rather than holding one 'perfect' position.
If I had to pick just three simple habits, they'd be:
1. Change position often.
Your best posture is your next posture! Whether you're sitting, standing or working at a desk, aim to move every 30-60 minutes. Even standing up for a minute, stretching or walking to make a cup of tea can make a huge difference.
2. Build a little strength into your day.
You don't need hours in the gym. A few minutes of simple exercises to strengthen your upper back, core and glutes can help your body support itself more comfortably. Consistency beats intensity every time.
3. Set up your environment to work for you.
Bring your screen to eye level, keep what you use most within easy reach, and avoid craning your neck over your phone for long periods. Small adjustments to your workspace can have a surprisingly big impact.
The biggest thing I'd say is to stop chasing ‘perfect posture.’ Our bodies are designed to move, not stay frozen in one position. Move regularly, stay strong, and your posture will usually take care of itself.
If your son has been diagnosed with mild scoliosis, I would definitely encourage you to continue with the physiotherapy plan, as targeted exercises are one of the most important parts of managing it.
An osteopath doesn't replace a physiotherapist, but we can work really well alongside one. As an osteopath, I'd look at how your son's whole body is moving, not just his spine. We'd assess things such as his posture, joint mobility, muscle tension and movement patterns to help him move as comfortably and efficiently as possible.
Treatment may include gentle hands-on techniques to ease areas of stiffness or muscle tension, alongside advice on movement, exercise and activities that help keep him active and confident in his body.
It's also important to remember that mild scoliosis often doesn't cause pain, and many young people with scoliosis continue to lead very active, healthy lives. The aim isn't to 'straighten' the spine with hands-on treatment, but to help optimise function, improve comfort if there is any discomfort, and support him as he grows.
At 13, he's likely still growing, so regular monitoring by the healthcare team is important to keep an eye on whether the curve changes over time. Working together with your GP, specialist, physiotherapist and, if appropriate, an osteopath can provide really well-rounded support.
I treat this often! So yes, it can be worth seeing an osteopath, especially if you're already wearing a night guard but are still experiencing TMJ pain.
A night guard is excellent for protecting your teeth from the effects of grinding, but it doesn't always address why you're grinding or the muscle tension that's built up as a result.
As an osteopath, I'd assess not just your jaw, but also your neck, shoulders and upper back, as these areas often work together. Tension in the muscles around the jaw and neck can contribute to TMJ discomfort, and gentle hands-on treatment may help reduce muscle tightness, improve joint movement and ease pain.
We'd also talk about factors that can contribute to teeth grinding, such as stress, sleep quality, posture and even habits like clenching during the day. Many people don't realise they're holding tension in their jaw while they're concentrating!
Alongside treatment, I might suggest simple jaw relaxation exercises, gentle stretches, heat therapy and becoming more aware of daytime clenching habits. Small changes can make a real difference when they're done consistently.
I'm so sorry you're dealing with this. Joint pain is unfortunately a very common side effect for many of my patients on oestrogen-blocking medication, and it can have a real impact on your quality of life.
While there isn't a natural remedy that can replace the medication or completely take the pain away, there are several things that many people find helpful alongside their medical treatment.
Gentle, regular movement is one of the most effective strategies, even though it can feel like the last thing you want to do. Activities such as walking, swimming, Pilates or strength training can help keep joints mobile and muscles strong, which often reduces stiffness over time.
As an osteopath, I'd also look at how your body is moving as a whole. Hands-on treatment won't change the effects of the medication itself, but it may help ease muscle tension, improve joint mobility and make movement more comfortable.
Some people also find that prioritising good sleep, managing stress, using heat on stiff joints and following an anti-inflammatory style of diet rich in fruit, vegetables, oily fish, nuts and olive oil can help support their overall wellbeing. The evidence for supplements is mixed, so it's always worth discussing these with your oncology team or pharmacist before trying anything new, as some supplements can interact with cancer treatments.
Also, can I add, please don't feel you have to just 'put up with it.' If your joint pain is severe or affecting your daily life, let your healthcare team know. There may be options such as changing to a different medication, adjusting your treatment plan, or accessing additional support. You deserve to be as comfortable as possible while receiving the treatment that's protecting your health.
The truth is there can be a lot of overlap between these professions, and the best choice often comes down to your individual needs and the practitioner’s approach.
Physiotherapists often focus on rehabilitation, exercise programmes and helping you recover strength and function.
Osteopaths look at the body as a whole, using hands-on treatment, movement advice and exercises to help improve how everything is working together.
Chiropractors often focus on the relationship between the spine, joints and nervous system, with an emphasis on manual techniques.
For me, the most important thing is finding someone who listens, assesses you properly and creates a plan that suits your goals whether that’s reducing pain, recovering from an injury or simply moving better.
© Getty ImagesThis is something I hear often especially if you’re spending long periods sitting. Hip pain can come from a number of things, not just the hip itself, including muscle tension, reduced movement, your sitting position, or how your body is coping with the demands of your day.
A few simple things to try:
Move little and often. Get up regularly, walk around and avoid staying in the same position for too long.
Keep your hips mobile. Gentle stretches and movement throughout the day can help reduce stiffness.
Build strength. Supporting the hips with regular strengthening exercises can make a big difference.
If the pain is persistent, travelling down your leg, worsening, or affecting your activities, it;s worth getting it assessed so you can understand what’s causing it and what your body needs.
Yes, absolutely, stress can show up in the body in very real ways. It's really common for people to notice tension, aches and pain during periods of stress.
When we're stressed, our muscles can naturally become more tense, particularly around areas including the neck, shoulders and jaw. Think of clenching your jaw or tightening your shoulders when you are feeling stressed.
Over time, this can contribute to stiffness, headaches and discomfort.
A few things that can help:
Move regularly. Gentle exercise, walking and stretching can help release tension and improve circulation.
Create moments to relax. Breathing exercises, mindfulness or simply taking a few minutes away from your screen can help your nervous system settle.
Look after your body. Hands-on treatment, massage, or osteopathic care can help ease areas of tension and improve movement.
Stress is often only one piece of the puzzle, so if your pain is persistent, severe or affecting your daily life, it’s always worth getting it assessed. Your body is very good at telling you when it needs support.
© Getty ImagesI can relate, I remember looking at my grandma, who was very curved through her spine, almost like a little dinosaur, and I genuinely wondered if that was my future too.
The good news is that posture isn't simply something we inherit and have no control over. While genetics can influence things such as our body shape, bone structure and our tendency towards certain patterns, there is a lot we can do to support our bodies as we age.
If you’re naturally a sloucher (like me!), posture awareness, regular movement, strength training and stretching can all make a huge difference. Building strength through your back, core and legs helps your body better support itself, while mobility work helps keep you moving freely.
We don't need to aim for a 'perfect' posture, our bodies are designed to move and change position. The goal is to stay strong, mobile and comfortable so we can keep doing the things we love.
Firstly, I'd say don’t underestimate the value of walking. It's one of the best forms of movement for your body and your mind. I walk everywhere I can! The fact that you're already doing that is a great foundation.
If you only have 10 minutes a day, I'd focus on mobility, strength and consistency rather than trying to squeeze in a big workout.
My ideal 10-minute routine would be:
Move your joints: a few gentle stretches for your spine, hips, shoulders and neck to keep your body mobile.
Build strength: simple exercises like squats, lunges, wall push-ups or core work help your body stay strong and supported.
Breathe and reset: take a few moments to slow down, relax your shoulders and check in with how your body feels.
Remember, small things done consistently really do add up. Your body doesn't need hours in the gym; it needs regular movement, strength and care throughout your life.
As I always say, think of your body like your car: you wouldn't wait until it breaks down before giving it some attention. A little maintenance along the way can make a huge difference.
Gardening is a wonderful way to keep active, but it's also a sneaky workout; lots of bending, lifting, twisting and staying in one position for longer than we realise.
A few things that can help prevent your back from 'going':
Warm up before you start. A few minutes of gentle movement for your hips, spine and shoulders can prepare your body for the work ahead.
Change positions regularly. Avoid spending hours bent over the same flower bed, switch tasks, stand up, walk around and give your back a chance to reset.
Build strength. A strong core, glutes and legs help support your lower back and make everyday activities like lifting and digging much easier.
Lift smart. Keep heavier items close to your body, bend through your knees and avoid twisting while lifting.
And remember, it's not that gardening is 'bad' for your back. It's usually a case of asking your body to do more than it's prepared for after a period of rest.
As I always say, your body loves movement, but it also loves preparation. A little maintenance before and after a busy gardening weekend can make a big difference.
Firstly, how exciting, I did my first and last half marathon a decade back and loved it! Training for your first half marathon is a fantastic achievement!
The biggest mistake I see people make is doing too much, too soon. It's easy to get excited and think more miles always means better results, but your muscles, joints and connective tissues need time to adapt.
A few things that can really help:
Build gradually. Increase your distance and intensity slowly, and don’t underestimate the importance of rest days.
Strength train alongside running. Strong hips, glutes, core and legs help your body handle the demands of running.
Listen to the little niggles. Don't ignore small aches and hope they disappear, addressing things early is much easier than managing an injury later.
And remember, recovery is part of your training, not time away from it. The goal isn't just to get to the start line, it's to enjoy the journey and cross the finish line feeling strong.
The truth is your laptop may be playing a part, but 'bad posture' is only one piece of the puzzle. Our bodies are designed to move, so it’s often less about one 'wrong' position and more about staying in the same position for too long, lack of movement, stress and muscle fatigue.
A few simple things can help:
Adjust your screen so you're not constantly looking down. Move regularly, your best posture is your next posture!
Keep your neck, shoulders and upper back strong and mobile.
If your neck has been stiff for months, it's worth getting it assessed so you can understand what’s contributing to it and what your body needs.
© Getty ImagesI was feeling the same a few years back. Firstly, here are some things to look out for
• Joint issues tend to be worse first thing in the morning or after rest, and ease as you move.
• Muscle aches are often more localised, feel tight or tender to touch, and improve with stretching or gentle massage.
• Bone discomfort (such as early osteoporosis-related issues) is usually deeper, more constant, and doesn't shift much with movement or position, this is the one worth getting checked, especially post-menopause when bone density can drop.
This is a great time to work on building your bone density, I love to use a rebounder but often do jumping jacks and hop around my kitchen when the kettle is boiling. Strengthening your muscles are also a great way to support your joints.
I have many people that worry about the 'cracking' and it isn't compulsory with treatment. Following a consultation, assessment and diagnosis, your osteopath will discuss a treatment plan. Treatments can consist of a mix of light and deep tissue massage, joint mobilisations and muscle energising.
