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BEST SEATING POSITIONS FOR GOOD POSTURE WHEN WORKING ON THE COMPUTER

(1) SUPPORT YOUR BACK
If your office chair doesn’t have lumbar support, grab a small towel and roll it up. A small pillow will also work. When you slide back in your chair after finding your proper posture, place the towel or pillow between the chair and your lower back. This support device should help you maintain good posture. If the towel or pillow is too large, you could be forcing your spine into an awkward position that will be painful quickly.

(2) ADJUST YOUR CHAIR
Move your seat up or down until your legs are parallel with the ground and your knees are even with your hips. Your arms should be parallel to the ground, too.

Your feet should be resting on the floor. If they aren’t, use a stool or footrest to elevate your feet until you are in this position.

(3) PUT YOUR FEET ON THE FLOOR
Your feet should be flat on the floor. If you’re wearing shoes with heels, removing them may be most comfortable.

Don’t sit with your legs crossed. This can reduce blood flow and cause muscle strain.

(4) KEEP YOUR COMPUTER SCREEN AT EYE LEVEL
Adjust the monitor until it’s about an arm’s length away.

The top of your computer’s screen should be no more than 2 inches above your eye level. Computer monitors that are too low or too high can strain your neck and eyes.

(5) USE A HEADSET IF YOU SPEND A LOT OF TIME ON THE PHONE
If you spend a lot of time on a phone and typing or writing at the same time, use a speakerphone. Bending your neck to cradle the phone can cause stiff muscles, pain, and even ligament damage over time.

(6) TAKE REGULAR BREAKS
Sitting for long periods can reduce blood flow and cause muscle fatigue. To prevent that, take frequent breaks.

When you take a break, stand up and walk away from your desk if you can. Get your blood flowing by doing some calf raises and shoulder shrugs. https://www.nhs.uk/live-well/healthy-body/how-to-sit-correctly/

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7 COMMON RISK FACTORS OF DEVELOPING BACK PAIN

(1) Lack of exercise. Weak and unused muscles in your back and abdomen might lead to back pain.

(2) Improper lifting. Using your back instead of your legs when lifting a heavy object can lead to back pain.

(3) Age. Back pain is more common as you get older.

(4) Excess weight. Excess body weight puts extra stress on your back and this might lead to back pain.

(5) Diseases. Some types of arthritis and cancer can contribute to back pain.

(6) Psychological conditions. People prone to depression and anxiety appear to have a greater risk of developing back pain.

(7) Smoking. This may occur because smoking prompts more coughing which can lead to a herniated disc. Smoking can also decrease blood flow to the spine and increase the risk of osteoporosis.

coccyx seat cushion, Uncategorized

BEST GUIDE FOR CHOOSING A COCCYX SEAT CUSHION

Coccyx cushion (also known as coccydynia cushion) help to reduce pressure on your back or tailbone while sitting for extended periods. Before you buy it, make sure that a coccyx seat cushion:

  • is made from a 100% memory foam with no additives,
  • is a U-shaped ergonomic design, this design help reduce the pressure on your inflamed or bruised tailbone,
  • cover is machine washable,
  • base is non-slip, this ensures minimal movements and prevents having to constantly adjust the cushion,
  • built-in handle so that its easy to be carried,
  • price. If you trust the brand, the price probably does not matter. The exception lies with therapeutic cushions designs for a specific purpose (like seat cushions to also provide relief for orthopaedic condition). https://www.nhs.uk/conditions/tailbone-pain-coccydynia/treatment/
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YOUR FIRST APPOINTMENT WITH CHIROPRACTOR

Your chiropractor must clearly explain to you what they found during your examination, how they propose to treat you and the benefits or any significant risks associated with your condition and proposed treatment.

Below are some of the questions you may ask your chiropractor:

  • will the treatment hurts?
  • Can someone come in the treatment room with you?
  • Will you be treated in a private room? Most chiropractor treat patients in a private room. However, some chiropractor use an open plan room with several treatment tables and more than one patient are treated at once.
  • Will x-rays be needed? Your chiropractor should only recommend that an x-ray is taken if there is a valid clinical reason for doing so.
  • What if the treatment doesn’t seem to help?
  • What are the costs? Costs vary depending upon the location and the nature of the clinic.
  • How can you make sure that the treatment is safe? https://www.nhs.uk/conditions/chiropractic/
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MUSCLE STRAIN AND LIGAMENT SPRAIN

A lower back sprain can happen suddenly or can develop slowly over time from repetitive movements.

Strains occur when a muscle is stretched too far and tears, damaging the muscle itself.

Sprains happen when over-stretching and tearing affect ligaments which connect the bones.

In most cases, it does not matter whether the muscle or ligament is damaged because the symptoms and treatment are the same. https://www.nhs.uk/conditions/sprains-and-strains/

Common causes of strains and sprains include:

  • lifting a heavy object or twisting the spine while lifting
  • sudden movements that place too much stress on the low back, such as a fall
  • poor posture over time
  • sports injuries, especially in sports that involve twisting or large forces in impact
Back pain associated with driving long distances, Uncategorized

BACK PAIN ASSOCIATED WITH DRIVING LONG DISTANCE

Driving long distance can cause back pain. If your job involves long hours of driving or if you drive more than 30 minutes to work and more than 30 minutes from work you can develop back pain. Driving exposes your body to different forces that can cause pressure on your back. These forces include sudden break, vibration, acceleration and deceleration. Longer heavy goods drivers are exposed to a lot of vibration and consequently this group of drivers report more back pain.

Below are 8 tips to help prevent or alleviate back pain:

(1) Plan your journey. Knowing how long your journey will be, will help you to take regular breaks before the back pain begins.

(2) Take regular breaks and move around.

(3) Do back stretches before you begin a journey, during your journey take breaks and do stretches when safe and possible and after the journey do stretches.

(4) Being comfortably seated is very important when driving. Ensure your seat is adjusted so it is comfortable for you. Seat on top of a specially designed memory foam seat cushion to help relieve the pressure on your back. This cushion is available on amazon on the following website: https://www.amazon.co.uk/Products-Innova-Orthopedic-Cushion-Removable/dp/B07Q6RVPXB/ref=sr_1_5?dchild=1&keywords=products+innova+coccyx+cushion&qid=1595463124&sr=8-5

(5) If possible, on long journeys, try to share the driving with another person.

(6) Try to maintain a good driving posture, this is easier to do if you adjust your seat and you seat on top of a specially designed memory foam seat cushion.

(7) When getting in and out of your vehicle, do not twist your back but rather rotate your whole body.

(8) When loading and unloading items from your vehicle, use proper lifting technique when lifting a load.

image of orthopaedic seat cushion on car seat
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HIP DYSPLASIA

This is the medical term for the hip socket that does not fully cover the ball portion of the upper thigh bone. This allows the hip to become partially or completely dislocated. Most people with hip dysplasia are born with this condition. https://www.evidence.nhs.uk/search?ps=50&q=hip+dysplasia

Milder cases of hip dysplasia might not start causing symptoms until a person is a teenager or young adult.

RISK FACTORS

Hip dysplasia tends to run in families and is more common in girls. The risk of hip dysplasia is also higher in babies born in the breech position and in babies who are swaddled tightly with the hips and knees straight.

COMPLICATIONS

Later in life hip dysplasia can damage the soft cartilage (labrum) that rims the socket portion of the hip joint. This is called the labral tear. Hip dysplasia can also make the joint more likely to develop osteoarthritis. This occurs because of higher contact pressures over a smaller surface of the socket.

TREATMENT

Hip dysplasia treatment depends on the age of the affected person and the extent of the hip damage. Infants are usually treated with a soft brace that holds the ball portion of the joint firmly in its socket for several months. This helps the socket mould to the shape of the ball.

If the brace does not work well, especially in babies older than 6 months, the orthopaedic doctor may move the bones into the proper position and then hold them there for several months with a full-body cast. Sometimes surgery is needed to fit the joint together properly.

If dysplasia is more severe, the position of the hip socket can also be corrected. In operation called periacetabular osteotomy, the socket is cut free from the pelvis and then repositioned so that it matches up better with the ball.

Acetabular osteotomy is commonly used as a surgical treatment for hip dysplasia in adolescents.

Hip replacement surgery might be an option for older people whose dysplasia has severely damaged their hips over time, resulting in debilitating arthritis. Patients with developmental dysplasia of the hip have a high incidence of sciatic nerve injury after total hip arthroplasty. A high incidence of sciatic nerve injury may be related to the over-lengthening of the lower-limb in total hip arthroplasty and the complexity and difficulty in performing the surgery. https://www.nhs.uk/conditions/developmental-dysplasia-of-the-hip/

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TYPES OF LOW IMPACT EXERCISES

Cycling

Cycling is an aerobic exercises that works on lower body and cardiovascular system.

Swimming

Swimming works the whole body. It’s a great way to tone up and get trim. Swimming can also help you lose weight if you swim at a steady and continuous pace throughout your session.

 Nordic walking

Nordic walking is the full-body exercise that’s easy on the joints and suitable for all ages and fitness levels. It’s a suitable activity for people with joint conditions or those who may be carrying some extra body weight.

Trim Trails

Trim trails are outdoor exercise areas equipped with machines specially designed to provide gentle exercise for different parts of the body, such as hips, legs and torso.

Yoga

Yoga can improve both your physical and your general well-being through a series of postures and breathing exercises. Regular yoga practice helps develop strength, balance and flexibility.

Dancing

One of the best thing about dancing is that, while you’re having fun moving to music, you are getting all the health benefits of a good workout.

Tai chi

This ancient Chinese art promotes mental and physical well-being. Movements are generally slow and controlled. This means you won’t improve your cardiovascular fitness or get a calorie-burning workout, but it dies improves strength, flexibility and balance.

Green Gyms

Green Gyms improves your health and the environment at the same time with the outdoor alternative to the gym.

Bowls

Although not the most energetic of games, bowl is good for posture, flexibility, balance and hand-eye co-ordination.

Aqua aerobics

Water aerobics is a low-impact activity. It requires a basic swimming ability as it’s mostly done in water that is around waist high.

Aqua aerobics workouts use a variety of techniques taken from studio aerobics, including walking or running backwards and forwards, jumping jacks, various arm movements and moves from cross-country skiing. https://www.nhs.uk/live-well/exercise/free-fitness-ideas/