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5 Quick and Easy Ways to Improve Your Workdesk Ergonomic

Ergonomics

How posture affects the spine

In a person that sits with normal posture, the curvatures of the spine assume an “S-shape.” This allows even distribution of body weight loads throughout the spine. Over-time with prolonged sitting, the postural muscles of the back can fatigue leading to the adoption of poor posture. In a person with sitting posture the natural curvatures of the spine can become “C-shaped which leads to an abnormal distribution of body-weight loads on the spine. In particular, excessive stress is placed on the lower back, neck and upper thoracic areas which can lead to symptoms such as pain and stiffness.

 

 

 

 

 

 

Good posture: S-shaped spine             Poor posture: C-shaped spine

What is ergonomics?

Ergonomics utilises sciences such as anatomy, physiology and engineering to design tools that allow people to work more safely and comfortably in their work environments to help reduce the risk of poor health outcomes and improve performance.

How can Capital Physiotherapy implement ergonomics to help you?

Capital Physiotherapy can incorporate ergonomics into their physiotherapy assessment and treatment to help improve posture in the workplace and thus reduce symptoms associated with poor sitting posture. Our physiotherapists can provide advice about alterations to the workplace environment to improve aspects such as desk height, chair set-up and positioning of desk items to aid the adoption of good posture. At Capital physiotherapy, we can also determine which muscles and joints are affected by poor posture and provide treatment to reduce symptoms associated with muscle tightness, joint stiffness, muscle weakness and altered muscle activation.

Some of our treatments may include:

  • Taping
  • Massage
  • Muscle activation, strengthening and stretching exercises
  • Dry needling
  • Hands-on manual therapy
  • Education about posture

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Posted by Capital Physio -Leah Christoforou

Education Epi 3 – Pregnancy Back Pain (When should mother start to worry?)

Sacroiliac Joint Pain (SIJ pain) is pain felt at or near the sacroiliac joints of your pelvis as a result of sacroiliac joint dysfunction. These are joints located at the 2 dimples of the lower back. The pain often feels deep within your lower back and can occur on one or both sides of your back. In some cases, pain radiates down to the buttock and the back of the thigh.

While pain may begin at any time during pregnancy, SIJ pain on average begins in the 18th week of pregnancy and becomes more intense as the pregnancy progresses. The pain usually spontaneously resolves within 3 months post delivery. But in some cases it can become chronic and disabling.

This video will educate mother-to-be on SIJ pain, when and how it happen and what should be done to treat this issue.

For further help please visit our website at www.capitalphysiotherapy.com.au

If you do suffer from back pain I highly suggest you seek professional help ASAP.
At Capital physiotherapy we can accurately diagnose your pain and give you tips and strategies to help make your preganancy journey a smooth and painfree experience.

How Does it Feel?

People with SIJ dysfunction may experience:

  • Pain that may be sharp, stabbing or dull, localized to 1 side of the pelvis/low back, groin, or tailbone.
  • Pain that may radiate down to the knee.
  • Pain with movements, such as standing up from a sitting position, turning in bed, or bending/twisting.
  • Muscle tightness and tenderness in the hip/buttock region.
  • Pain with walking, standing, and prolonged sitting.
  • Pain that is worse when standing and walking, and eases when sitting or lying down.

How Can a Capital Physio Help?

At Capital Physiotherapy, your physiotherapist will design a targeted treatment program based on your evaluation and your goals for a safe return to sport or daily activities. Treatment may include:

  • Hands on therapy, includes soft tissue release or massage for tight and sore muscle groups. Hands on therapy are used to correct pelvic/SIJ alignment. Joint mobilizations/manual therapy uses gentle movements to improve mobility of the hip, SIJ, and low back.
  • Stretches exercises. Stretching exercises may be prescribed to improve the flexibility of tight muscles. They may also help to improve movement in the spine and lower extremities, and help decrease stress at the sacroiliac joint during daily activities.
  • Specific Strengthening exercises. Strengthening helps to improve the stability of the sacroiliac and spinal joints, which helps to reduce ligament strain and pain.These exercises are focused on weak muscles, including the lower abdominal, pelvic floor, and buttocks muscles.
  • Taping/ Bracing. Depending on our assessment, our physiotherapist may also recommend bracing/ taping your sacroiliac joint. It is used to provide stability during daily activities as your strength returns, and flexibility improves. This modality is especially helpful for pregnant women.

All treatments prescribed by the physical therapist will be based on your specific case.

If you do suffer from back pain I highly suggest you seek professional help ASAP.
At Capital physiotherapy we can accurately diagnose your pain and give you tips and strategies to help make your preganancy journey a smooth and painfree experience.

If you do like the video do subscribe to our youtube channel.

You Need To Watch This If You Are Suffering From Shoulder Pain

Shoulder impingement syndrome is a common cause of shoulder pain. It occurs when there is impingement of tendons or bursa in the shoulder from bones of the shoulder. Overhead activity of the shoulder, especially repeated activity, is a risk factor for shoulder impingement syndrome. Examples include: painting, lifting, swimming, tennis, and other overhead sports. Other risk factors include bone and joint abnormalities.

With impingement syndrome, pain is persistent and affects everyday activities. Motions such as reaching up behind the back or reaching up overhead to put on a coat or blouse, for example, may cause pain.

Over time, impingement syndrome can lead to inflammation of the rotator cuff tendons(tendinitis) and bursa (bursitis). If not treated appropriately, the rotator cuff tendons can start to thin and tear.

For more information, book an appointment with one of our physiotherapists for a more tailored recovery program that suits you best.

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My Doctor Told Me I Got A BULGING DISC? (Back Pain)

BULGING Disc? Herniated Disc?

One of a common reason for lower back pain is due to a bulging disc. But what exactly is a disc?
The disc is a gel like substance that sits in between our bones in the spine, the vertebrae). These discs acts to help with: shock absorption, spinal stability and allows a more efficient movement from the spine. The discs are made up of two parts: the more elastic outer shell, which keeps the shape of the disc together, and the gel like inside.

In normal movements, the disc will get compressed and extend in certain parts, depending on the movement. For example, bending forwards will result in the front part of the disc to be compressed, while the back part will be distended.

When you have a ‘disc bulge’, what happens is, instead of the outer elastic part keeping the disc’s shape, it has protruded out (this is called Bulged Disc). Depending on the severity of the injury, the gel like content can actually seep out as well! (This is called a Herniated Disc). 

Symptoms

Apart from pain, this bulging disc may be severe enough that it touches the nearby nerve root. When this occurs, you may also experience the following symptoms: pins and needles, numbness, burning, electrical shocks as well as loss of power in your legs.

Diagnosis and Treatment

It is important that you seek a trusted physiotherapist that will be able to do a comprehensive assessment on you to get the correct diagnosis quickly. Without the right diagnosis, your treatment will be ineffective.

At Capital Physiotherapy, our initial appointment is 60 minutes, instead of the normal 20-30 minutes. This allows our physiotherapists the time to complete a full assessment so that the right treatment be implemented. The quicker your back is treated, the better your outcome is!

We are well equipped at providing you the best care to get you back on your feet. Treatments may include:

  • Mobilisation
  • Massage
  • Electrotherapy
  • Exercise prescription, including building core strength
  • Pilates equipment, including: reformers and Wunda Chair.

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Health Kick 101 – All about health and fitness

Melanie is the founder of Capital Physiotherapy Health Group.

Melanie started this practice believing that she can introduce a better quality of care to Australia.
Capital Physiotherapy philosophy was always around a high client contact, high client care model. We have strong emphasis on proper diagnosis and also medical referral where it’s appropriate.

Melanie graduated with a Bachelor of Physiotherapy from the University of Melbourne. Melanie is a Certified APPI instructor (Australian Physiotherapy and Pilates Institute). She also did multiple sports, dancing, pre and postnatal as well as dry needling courses. She is also trained to perform Pre-Pointe, Pilates and running assessment. Melanie has a keen interest in treating and educating clients to help individuals recover and achieve their personal health goals.

Starting this Vlog Channel she would hope to reach more people to educate and promote healthy living in a casual and fun way!

Patellofemoral Pain Syndrome (PFPS)

Patellofemoral Pain Syndrome, or PFPS, can be a very debilitating condition which can stop you from doing a lot of activities. At its worse, most patient will report of pain and inability to walk far.

PFPS is a term given to describe pain around the knee cap. This is usually due to repetitive damage around the knee cap as it contacts abnormally with the femur. Most patient will report of having a gradual build up of pain. Initially, the pain is niggling but does not stop a person from doing their exercises. Continued activity result in increasing pain which will in turn stop them from participating further. With rest, the pain would abate. However, returning to sport is usually short lived due to the returning pain.

There are multiple causes of PFPS. This include:

  • Foot and ankle misalignment
  • Poor hip control
  • Poor core strength
  • Leg length discrepancies
  • Poor training schedule (not enough rest, sudden increase in intensity)

Usually there are multiple factors that contribute to PFPS. It is important that you seek a trusted physiotherapist that can do a comprehensive assessment on your body. Taking the time with the assessment will result in identifying the causative factors, which means a better prognosis! You can trust our physiotherapists at Capital Physiotherapy to understand your body and get you back on track! Our initial appointments are industry-leading 1 hour. This gives our physiotherapists time to do full assessment, to make sure you are looked after!

Depending on what caused your PFPS, you may expect your physio at Capital Physiotherapy to:

  • Reduce any muscular tightness
  • Give exercises to improve muscle control
  • Suggest different types of footwear, or refer you onto our trusted network of podiatrists
  • Help plan an exercise program to make sure your body do not burn out

Our physiotherapists are trained at making sure all your concerns are listened to and provide you the best care you need.
If you have any questions, please do not hesitate to contact Capital Physiotherapy on 0401 865 333!

Tennis Elbow/Lateral Epicondylitis

One of the most common causes of elbow pain is the dreaded tennis elbow or, as it’s formally known, Lateral Epicondylitis. Tennis elbow affects predominantly the wrist and finger extensors that is located on the outside part of your forearm; specifically the Extensor Carpi Radialis Brevis and Longus). These muscles originates from the small bone bump on the outside of your elbow, and attaches to different parts of your hands.

The usual cause of a tennis elbow is usually due to a repetitive movement; specifically gripping activities. This is the reason why it’s called tennis elbow, this involves gripping a racquet. However, there usually is an issue with the person’s hitting technique. A common mistake is to use wrist extension to hit the ball. Your physio at Capital Physiotherapy can assess you in this regard.

Other common ways you can get tennis elbow are: prolonged computer work (typing), home renovations (hammering, painting) as well as carrying/lifting objects. In some cases, tennis elbow may also be as a result of some neck issues, including stiffness and nerve root irritation.
As you can see, it is important that you seek professional help when you have elbow pain. Inappropriate care will result in worsening of your symptoms as well as delayed healing. This may result in you requiring corticosteroid injections.

Your physio at Capital Physiotherapy is well equipped to look after you. They will spend the time that it takes to ensure you are cared for and get the results you need. They will make sure all contributing factors are considered and assessed. A thorough assessment is required so that you receive the correct treatment to get you back to your activities quickly!
So don’t hesitate to give us a call at Capital Physiotherapy now!

The Proper Lunge Technique

Last week, we wrote about squat technique. Lunges, like squats are one of the best exercises you can do in the gym too. It’s another exercise that can effectively work on more than one area of your body. An effective exercise means your body will gain the most out of it, so you can reach your goal quicker! However, just like an improperly done squat, the wrong technique will cause you injury and future issues in the knees. It is important that you scrutinise your technique and concentrate on the quality of your lunge.

Not only are lunges great for your body, but they are easily done anywhere you’d like to exercise. You may see lunges done out in the park during boot camps (*shivers*). You may also see them done in the gym; you can be creative and use the different weights and bars to increase the intensity of your lunge routine. We personally like to do the lunge at the comfort of our own home. It’s an easy exercise that your body will thank you for!

The most important factor while doing lunges are to make sure your knees are positioned correctly throughout the movement. This means:

  • Your knees do not move past your toes at the front
  • Your knees do not move rotate inwards
  • You keep your body nice and upright

By making sure you follow the above rules, you reduce the chance of any wear and tear around your knee caps as well as reducing any issues that arise due to improper technique. By having your knees moving in the correct way, your knee caps are able to distribute the force much more evenly around its surface area; this reduces stress building up on only one area of the knee cap.

In addition, by doing the exercise correctly, you will gain the most out of your lunge. Correct technique allows your muscles to function at its most effective; which means you can progress yourself and get stronger quicker!

Make sure you have a chat with one of our physios to get the most out of your routine!

The Proper Squat Technique

Squats are one of the best exercises you can do in the gym (or at home!). This is because it is one of the few exercises that works multiple areas of your body. This makes it an efficient exercise to make you stronger quicker! However, when done incorrectly, squatting can cause a lot of issues to your knees. Improper technique results in imbalanced pressures around your knee cap, which will accelerate wear and tear.

Not only are squats great for your body, but they are easily done anywhere you’d like to exercise. While the gym is a great place, as you can use different bars with weights to challenge yourself. However, you can do squats at home or even at the park! The best exercises are the ones you can do anywhere. This means you won’t skip your exercise day and get the most out of it!

The most important factor while doing squats are to make sure your knees are positioned correctly throughout the movement. This means:

  • Your knees do not move past your toes at the front
  • Your knees do not move rotate inwards

By making sure you do not do the above, you reduce the chance of any wear and tear around your knee cap as well as reducing any issues that arise due to improper technique. By having your knees moving in the correct way, your knee caps are able to distribute the force much more evenly around its surface area; this reduces stress building up on only one area of the knee cap.

In addition, by doing the exercise correctly, you will gain the most out of your squat. Correct technique allows your muscles to function at its most effective; which means you can progress yourself and get stronger quicker!

Wry Neck

Wry neck is the sudden onset of moderate/severe pain in the neck. The pain is usually one sided. This pain is accompanied by muscle spasm which causes you to turn your head away from the painful side.

Cause of Wry neck

The exact cause of wry neck is not known however with diagnostic imaging intervertebral discs (which initially were thought to be the cause) have been ruled out. It is thought that one or more facet joints in the neck is the cause of the symptoms. These joints being put under stress in certain sleeping positions or neck positions. It is as if these joints become “locked”.

Who is at risk of Wry neck

Anyone is at risk of wry neck. It has been found that the most common age group for this condition is 12-30 years old

What to do at home

If you wake with similar symptoms to those described above the following steps can be taken at home to ensure maximum comfort before getting yourself to your nearest physiotherapist.
1 – Take analgesics – Paracetamol or Anti inflammatory drugs (nurofen/voltaren)
2 – Apply a cold pack – Approx 15 min at a time 3-4x daily.
3 – Maintain good posture (Upright, shoulders back and chin tucked in)
4 – Make sure you sleep on a low pillow

Physiotherapy treatment

Physiotherapy treatment includes but is not limited to the following
1 – Soft tissue massage
2 – Mobilisation of the facet joints
3 – Gentle stretching
4 – Postural advice
5 – Ice/heat