seat cushion

COMMON MISTAKE WHEN USING SEAT CUSHION

(1) The body is not loaded properly

When the body is loaded properly, the back and arms are all in contact with the seat and the feet are on the floor.

(2) No postural support

If a pressure cushion has been stacked on top of an existing standard cushion, or placed on a chair that is too wide, it can reduce the effectiveness of the arms, lateral supports and headrests in holding the person in a good posture.

(3) The chair is already unsuitable

Adding a pressure cushion to a chair that is already unsuitable for the purpose will not solve the problem fully. If the dimensions of the chair are too big and it does not provide postural support, simply adding a pressure cushion will not be an effective solution for the person to benefit from the pressure cushion. https://www.evidence.nhs.uk/search?ps=100&q=pressure+relief+cushions

seat cushion

WHAT TO LOOK FOR WHEN BUYING A SEAT CUSHION

(1) Level of support

Some cushions may just support the back, whereas other cushions support other areas of the body as well, such as the hips or tailbone. Moreover, people may wish to look for cushion seaters that contain durable materials, as nondurable materials may wear away over time, reducing the level of support they offer.

(2) Materials

Some cushion seaters have memory foam filling and cooling gels, which may provide additional support and prevent people from overheating while sitting in their chairs.

(3) Size

It is important to purchase a cushion seater that is the correct size for a person’s chair. People should measure the depth and width of their chairs and use the measurements to inform their choice. https://www.wwl.nhs.uk/media/.leaflets/606430365334d0.62903502.pdf

Chiropractor

WHY DO YOU FEEL SORE AFTER A CHIROPRACTOR SESSION?

When you get an adjustment, your vertebrae are being moved slightly. Your muscles have to adapt to the movement of the bone, so they may end up lengthening or shortening slightly, which can lead to soreness.

The soreness is related to the movement of the bones and not to the pressure utilized by the chiropractor. It can also be due to the release of the tension in your muscles, similar to when you work out and are sore as your muscles repair themselves. As your body gets used to being in proper alignment, the muscles will adjust accordingly and stop being sore.

The more frequently you get adjusted, the faster your body will get used to being adjusted and the longer it will “hold” the adjustment, which will reduce or eliminate the post-adjustment soreness. If you have long-lasting or extreme soreness or continue to be sore after many adjustments, talk to your chiropractor or orthopedic surgeon about exploring other possible causes for this. https://www.nhs.uk/conditions/chiropractic/

Benefit of massage for sciatica, sciatica

SCIATICA & BENEFIT OF MASSAGE FOR SCIATICA

Sciatica is the term used to refer to pain along the sciatic nerve, which extends from lower back, through hips and buttocks, and down each leg.

Sciatica can range in severity from mild to severe. It is often accompanied by other symptoms, including numbness, tingling, or weakness in the affected leg and foot.

BENEFITS OF MASSAGE FOR SCIATICA

Massage’s main benefit is soothing tense muscles. When your muscles are tense, they can put more pressure on your nerves, including your sciatic nerve. Massaging these tense muscles may help to reduce pressure on your sciatic nerve.

Soft tissue massage may also help to increase your pain threshold by stimulating the release of endorphins. Endorphins boost pleasure and relieve pain, causing an increased feeling of well-being. They are also released during exercise.

TYPE OF MASSAGE FOR SCIATICA

There are several types of massage therapy. There isn’t much evidence that one type is more beneficial for sciatica pain than another, so choosing one comes down to personal preference. Here’s a look at some of the most common types.

  • Deep tissue massage

A deep tissue massage is an aggressive form of massage that uses slow strokes and deep finger pressure to release tension from your muscles and connective tissues. A 2014 clinical study https://www.hindawi.com/journals/tswj/2014/287597/ found that a 30-minute session of deep tissue massage five days a week over two weeks was found to effectively treat low back pain, including sciatica.

  • Swedish massage

Swedish massage doesn’t use as much pressure as deep tissue massage. Instead, flowing, kneading movements are used to stimulate nerve endings in your connective tissue and increase blood flow. It also helps to release general tension and promote relaxation.

  • Neuromuscular massage

Neuromuscular massage uses advanced massage techniques that combine deep tissue pressure and friction to release contracted muscles and relieve tension.

  • Myofascial release

Myofascial release is a technique used to relieve pain that stems from your myofascial tissues — the tough membrane that surrounds and supports your muscles. Focused pressure and stretching on the trigger points help to reduce pain and stiffness.

  • Hot stone massage

The hot stone massage is used to promote relaxation and ease tense muscles. Heated stones are placed on specific parts of your body and may be held by the massage therapist while they use Swedish massage techniques. https://www.nhs.uk/conditions/sciatica/

coccydynia, Coccyx, tailbone pain

TAILBONE PAIN

Tailbone pain is the pain that occurs in and around the bone structure at the bottom of the spine (coccyx). Tail bone pain can be caused by trauma to the coccyx during a fall, prolonged sitting on a hard or narrow surface and can be caused by degenerative joint changes.

Also called coccydynia or coccygodynia, tail bone pain, usually goes away on its own within a few weeks or months. To lessen tailbone pain in the meantime, it might help to:

  • Lean forward while sitting down.
  • Apply heat in the affected area.
  • Take over-the-counter pain relievers.
  • Sit on a U-shaped pillow cushion to relieve the pressure on the tailbone.
the memory seat cushion above is available on the following link: https://www.amazon.co.uk/Products-Innova-Orthopedic-Cushion-Removable/dp/B07Q6RVPXB/ref=sr_1_18_sspa?dchild=1&keywords=coccyx+seat+cushion&qid=1633445179&sr=8-18-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEzMFQ5TzJNTVBDTTlTJmVuY3J5cHRlZElkPUEwNzUzMzgxMlM1RjY5RFM1QjBTSyZlbmNyeXB0ZWRBZElkPUEwODE4MjExMUFSQlVPREE0MEg0UyZ3aWRnZXROYW1lPXNwX210ZiZhY3Rpb249Y2xpY2tSZWRpcmVjdCZkb05vdExvZ0NsaWNrPXRydWU=

If your tail bone pain doesn’t improve (chronic coccydynia), consult your doctor who might recommend magnetic resonance imaging (MRI) to find out if you have a fracture, degenerative changes or, in rare cases, a tumour.

Possible treatments for chronic tail bone pain might include:

  • Physical therapy. A physical therapist might show you how to do pelvic floor relaxation techniques, such as breathing deeply and completely relaxing your pelvic floor.
  • Manipulation. Messaging the muscles attached to the tailbone might help ease the pain.
  • Medication. An injection of a local anaesthetic into the tail bone can relieve pain for few weeks.
  • Surgery. During a procedure known as coccygectomy, the coccyx is surgically removed. This option is only recommended when all other treatments have failed. https://www.nhs.uk/conditions/tailbone-pain-coccydynia/
back pain

WHAT CAUSE UPPER AND MIDDLE BACK PAIN? HOW TO TREAT MILD UPPER AND MIDDLE BACK PAIN?

WHAT CAUSE UPPER AND MIDDLE BACK PAIN?

Upper and middle back pain may be caused by:

  • Overuse of, or injury to, the muscles, ligaments and discs that make up the thoracic spine.
  • Poor posture. Slumping or slouching when you sit or stand, especially when using a computer for a long time.
  • Pressure on the spinal nerves from problems such as a herniated disc.
  • Osteoarthritis from the breakdown of the protective cartilage that cushions your facet joints in the spine.
  • A fracture of one of the vertebrae.

HOW TO TREAT MILD UPPER AND MIDDLE BACK PAIN?

(1) Exercises and stretches
Stretching and an active lifestyle help reduce back pain and speed the recovery process following an injury.

As upper back pain is related to large muscles in the shoulder area, exercise to stretch and strengthen the muscles of your back, shoulders, and stomach are largely recommended. These muscles help support your spine. Exercise will also strengthen the muscle groups that support your mid-back to help relieve back muscle pain. Both specific exercises and stretches for this region together with general exercise, such as swimming, walking, cycling, are recommended.

Regular yoga or Pilates sessions can also help relieve back muscle pain as they incorporate a number of positions and moves that use the upper and middle back muscles.

(2) Manual therapy and physical therapy
Manual therapy includes massage or spinal manipulation. It helps reduce muscle tension and pain in the back and improve blood flow.

(3) Practice good posture

Poor posture puts stress on your back and can cause upper and middle back pain. Try to stand or sit tall, keeping your back as straight as possible and balance your weight evenly on both feet. Don’t slump or slouch. When sitting, keep your shoulders rolled back and be sure to adopt suitable positions when using computers and driving. If you spend a lot of time at a computer, at home and work, make sure the screen is at eye level, never below and not too far away so that you have to reach to it. If you spend a long time in the car raise the steering wheel and sit closer to it. https://www.nhs.uk/conditions/back-pain/

back pain

BACK PAIN

Pain affecting the back often restrict movement. The pain usually lasts for only a week or so but can recur in some people.

Back pain is usually caused by minor damage to the ligaments and muscles in the back because muscles and ligaments supports most of the body’s weight from movements such as bending, twisting and stretching. Less commonly, lower back pain may result from an underlying disorder such as prolapsed intervertebral disc in the spine.

Investigations for back pain, such as x-rays, CT scan or MRI sometimes reveal abnormalities such as disc prolapse that may require surgical treatment.

In most cases, back pain can be treated with over-the-counter painkillers, nonsteroidal anti-inflammatory drugs or muscle-relaxant drugs. Other treatments include acupuncture, spinal injection, exercise or spinal manipulation. https://www.nhs.uk/conditions/back-pain/

neck pain

FOUR EASY STRETCHES FOR NECK & SHOULDER PAIN

(A) Flexion Stretch

  • keeping the shoulder back, bring the chin toward the chest by bending the head straight forward. A slight stretch will be felt in the back of the neck.
  • Hold for 15 to 30 seconds.

(B) Lateral Flexion Stretch

  • Start in an upright, standing position.
  • Keeping the shoulders even, bring one ear toward the shoulder by bending the head to one side. A slight stretch will be felt in the side of the neck.
  • Hold for 15 to 30 seconds then repeat on the other side. 

(C) Levator Scapula Stretch

  • Stand straight, raise the right hand and elbow, and place it on a nearby wall or door.
  • While keeping everything else still, rotate the head to the left about 45 degrees which is about halfway toward the shoulder.
  • Tilt the chin down to the left collarbone until a good stretch is felt on the back right side of the neck.
  • Hold for 30 to 60 seconds or as tolerated, repeat on the other side.

(D) Corner Stretch

  • Face the corner of a room or a doorway.
  • Position both feet together, about 2 feet away from the corner.
  • Place a forearm on each wall with the elbows slightly below shoulder height.
  • Lean forward until a good stretch is felt across the chest and shoulders. If any pain is felt, the stretch can be reduced or stopped altogether.
  • Hold the stretch 30 to 60 seconds and repeat 3 to 5 minutes.