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Back Pain

Sitting on a desk most of the day? You must read this article

 

Although it’s “just a desk job,” working in an office can wreak absolute havoc on our bodies.

If you’re someone who spends all day at a desk in front of your computer, you know exactly what I’m talking about.

Sitting for a desk job seems relaxing but actually, it is not. It is not easy and good for your body to sit continuously for long periods of time. The desk jobs could be more dangerous than what you may think.

According to researchers at Cornell University and the Cleveland Clinic Center for Spine Health,

Hunching over a computer is a leading reason why four in five women end up with crippling back pain at some point in their lives.

 

 

So, let’s take a quick look at few scary health risks of a desk job and then we will talk about how you can stay healthy while working in an office that requires you to perform your duties while sitting on a chair.

  • Muscular Skeletal Disorders
  • Diabetes
  • Cardiovascular Disease
  • Obesity
  • Poor PostureAches and Pains
  • Neck Issues
  • Carpal Tunnel Syndrome

What can we do to counteract this office life we have to live?

Alan Hedge, a design and ergonomics professor at Cornell, recommends you change to positions every eight minutes, and take a two-minute “moving break” at least twice an hour.

The best way to do desk job with relaxed body and mind is to perform yoga. You might be thinking how to spare time for performing exercises in such hectic schedule, but believe me here are some really easy and useful yoga exercises which you can even do at your workplace.

 

1. Wrist and Finger Stretches

Stretch your arms. Place your hands on the table, stretch your hands upward and bend backward with the other hand. Now start rotating your wrist, 5-10 circles inwards and outwards.

 

Working for long on a keyboard, builds up tension in muscles, tendons in fingers, hands, and wrist. So as to relax your hands and provide them proper blood flow, repeat this exercise after every 2 hours.

2. Seated Crescent Moon Pose

In this pose, stretch your arms touching your ears. Join your hands, stretching your fingers bend to right taking 2-3 long breaths. Repeat on the left side for other 2-3 long breaths.

This pose helps to relax your body so that you can return to your seat with a taller spine, a clearer head, and sharper focus.

3. Chair Pigeon Pose

Sitting on a chair for a long and hunching at a computer may cause neck pain. So here’s an easy and relaxing exercise that may help you to prevent this.

While seated in your chair, both feet flat on the floor, cross your right leg over the left at a 90-degree angle, keeping the foot flexed as to not place pressure on the knee. Maintain equal weight distributed between the sitting bones while staying in an upright seated position.

You should feel gentle to moderate stretch on the outermost part of the right thigh. Hold 5 to 10 breaths before switching sides.

4. Sit and Stand Chair Pose

When we are seated all day, it makes your legs stiff and causes pain in the knees.

Begin seated with your knees bent 90 degrees and your feet flat. Press down from your heels, trying not to move the feet in toward your chair or use your arms, and make your way up to standing.

From standing, slowly sit straight back down, refraining from leaning forward and/or from shifting the hips to one side or the other. Repeat 5 to 10 times.

5. Desk Chaturanga

Your desk can support your yoga pushups! Blasting out a few of these strengthening movements throughout the day reminds the muscles around your neck to relax while energizing the arms, which tends to go soft during the majority of the day.

Rest your hands about shoulder width distance on the edge of your sturdy desk, and step your feet back so your torso is a diagonal line to the floor. Your feet firmly placed, inhale as you bend the elbows to a 90-degree angle, hugging the elbows in towards the ribs.

Exhale and press your chest back up to the starting position. Repeat 8 to 12 times.

Yoga gives us relief from countless ailments at the physical level. The practice of the postures strengthens the body and creates a feeling of well-being. From the psychological viewpoint, it sharpens the intellect and aid in concentration; it steadies the emotions and encourages a caring for others.

If you’re working in a position that requires you to sit most of the day, it is high time you talk to our physiotherapists to create an exercise plan for you. 

If you want to book an appointment with one of our physiotherapists, click here to contact us today.

The many myths of back pain

As with anything so common, myths have developed over time about what causes it and how best to deal with it.It’s understandable why these misconceptions arise. Indeed, some would have been the accepted belief in healthcare circles before new evidence emerged to give us fresh insights.

It’s understandable why these misconceptions arise. Indeed, some would have been the accepted belief in healthcare circles before new evidence emerged to give us fresh insights.

So healthcare professionals have sometimes been guilty of perpetuating the myths; both with patients and in the media.

Why all of this matters is that they can cause fear among people with back pain that influences their behaviour.

We know that the best way to tackle back pain is to keep moving, but if fear stops people from doing that recoveries can be hindered, or even reversed.

Let’s bust some of these myths:

‘Moving will make my back pain worse’

We have moved on from the time when total bed rest was believed to be needed, but there remains a fear of twisting, bending and moving in general.

This fear is understandable – it can be very painful – but it is essential to stay on the go. Gradually increase the amount of activity you do, and try to avoid long periods of inactivity.

‘I should avoid exercise – especially weight training’

If you don’t normally lift weights, we’re not suggesting you head out today and get under a 100kg squat.

However, back pain shouldn’t cause you to stop doing exercise or the regular activities you enjoy. Exercise is now accepted as the best way to treat back pain and this includes weight-training, where appropriate.

As with anything, gradually build up your tolerance and confidence but do not fear it.’A scan will show me exactly what is wrong’

‘A scan will show me exactly what is wrong’

This is a fascinating one, and counters the view that technology holds all the answers.
In some cases, a scan will be necessary. But most often it won’t and what’s more, there’s some evidence to show that seeing the results of a scan can actually make a person’s condition worse.

Here’s how:

Even people without back pain can see changes to their spine on a scan or X-ray – evidence of that is not, therefore, an indication that anything is wrong.
But if you do have back pain, and you see changes in a scan, you may become fearful of exercising and doing the other activities that I discussed earlier.

That means having a scan that didn’t actually reveal anything useful caused you to stop doing the very things you need to do to get better.

‘Pain equals damage’

This is one that was always the established view, but recent research has led to greater insight on what causes pain and how best to manage it.

That’s why, as physios, we take a more holistic approach to help patients understand why they are in pain.

There may be physical reasons but there may also psychological or even social factors at play, and it’s important to identify and address those. The key again, as with all of these myths, is to overcome the fear factor to avoid a person’s condition worsening.

Of course, I should point out that this advice is general in nature, will not apply to everyone and anyone who experiences back pain that lasts longer than six weeks is advised to see a physiotherapist.

But if we can begin to knock down these myths, we can start to make inroads on a condition that affects millions of us every day.

What issues can be treated with needle therapy (acupuncture)

Needle therapy or acupuncture is a therapeutic practice that involves stimulating certain focuses on the body, regularly with a needle entering the skin, to mitigate pain or to treat different health conditions.

On November 5, 1997, a board gathered by the National Institutes of Health (NIH) presumed that there is clear confirmation that needle therapy needle treatment is successful for nausea and vomiting from a postoperative condition and in addition chemotherapy, morning sickness, and postoperative dental pain. The 12-part board additionally deduced in their agreement explanation that there are various other pain-related conditions for which needle therapy might be compelling. These conditions incorporate however are not constrained to fibromyalgia (general muscle torment), low back agony, carpal passage disorder, and asthma.

At Square One Physio, we have treated many conditions with acupuncture. Some of the conditions that could be treated with acupuncture are:

Musculoskeletal

Neck pain
Shoulder pain
Tennis elbow
Carpal tunnel
Acute/chronic back pain
Knee pain
Sciatica
Foot pain

Neurological / Nervous System

High blood pressure
Stroke
Epilepsy
Stress disorders
Bell’s Palsy
Hyperthyroidism
Headache
Trigeminal neuralgia
Insomnia

Gynecological

PMS
And many other female health problems
Infertility (female/male)
Menstrual pain

Respiratory

Allergies/hay fever
Asthma
Cough
Common cold
Sore throat

Gastrointestinal

Nausea
Stomach pain
Constipation
Diarrhea
Hiccups

Others

Smoking Cessation
Car accident complications and more

 

At Square One Physio, we have trained practitioners in acupuncture. Click here to book an appointment.

Suffering from Lower Back Pain? Acupuncture can help!

Acupuncture

About 4 out of every 5 Canadians have experienced Lower Back pain at some point of their lives. It is one of the most common reasons for people missing work and seeking medical treatment. Generally, common causes for lower back pain are a sports injury, sprains, back muscle strains or a minor injury. Wrong posture, lifting heavy things incorrectly can also cause lower back pain. With early identification of the problem and taking action accordingly can help lower the consequences significantly.

It is a little-known fact that Acupuncture is a good technique to deal with lower back pain. Often I receive patients in my clinic suffering from lower back pain looking for methods other than taking pain killers. Based on their medical history and doctor’s recommendation, we offer them acupuncture sessions. Acupuncture is an ancient and traditional Chinese practice which involves inserting hair-like thin needles into the patient’s body on certain points.  If done correctly by an experienced person, the patient does not feel any pain in this technique.

According to traditional Chinese medicine, there is a flow of energy, called Qi, in the body of an individual. This energy flows through certain channels called meridians. Whenever there is an obstruction to this flow, symptoms like pain are felt. By inserting, the needle on certain points along the meridians, the imbalance of energy is corrected. This relieves the patient of the pain or other symptoms that he/she is suffering from.

According to studies, acupuncture helps in speeding up the relay of electromagnetic signals. They also help in releasing endorphins which help in releasing pain. Acupuncture is also said to improve the immune system of the body.

Benefits of Acupuncture-

  • Provides relief from pain
  • Reduces inflammation
  • Improves muscle stiffness
  • Improves range of motion
  • Provides relief from pain such as lower back pain over a long period of time

So if you are suffering from lower back pain and want to get relief from it, please feel free to make an appointment with us and book a session with our experienced acupuncturist. You can call us at 905-232-2202 or can also book an appointment on line here.

Benefits of Pre-natal Massage Therapy

prenatal_massage_therapy_mississaugaThe miracle of life is a stressful time for an expecting mother. There is no denying that a pregnant woman’s body is under a lot of physical and hormonal stress. While pills and extra doctor visits can help with these problems, alternative options do exist. Pre-natal massage therapy is one way to ease the stresses of pregnancy and make life easier with several beneficial effects.

The most common benefit from any form of massage therapy is relief from joint pain and muscle aches. Pre-natal massage targets areas that have increased strain due to body changes during pregnancy, which include the legs, back, hips, and neck. Massaging these areas reduces the aches and pains expectant mothers commonly cope with. The therapy also helps prevent several conditions that can occur such as leg cramps, sciatica, headaches, and more. All of this can keep your body in top condition and make delivery more manageable. While it’s not a high priority, maintaining posture also becomes easier because the muscles are strengthened in the process of reducing pain.

A mother’s blood volume increases dramatically during pregnancy. Pre-natal massage can help improve circulation, one of the reasons massage relieves muscle pain. This also reduces the extra strain placed on the heart during pregnancy and reduces blood pressure. The stimulation results in an improved ability to flush out toxins and deliver necessary nutrients to both mother and child. The immune system is also boosted by the increased blood flow. All of these ensure both mother and child remain healthy and strong.

Pre-natal massage also has less visible mental health benefits. Massage can fix hormone imbalances by triggering the release of serotonin and dopamine and reducing hormones tied to stress. This corrected balance makes it easier to fall asleep and stay asleep and improves overall mood, as well as helping prevent issues like depression or anxiety commonly caused by changing hormones during pregnancy.

Signing up for pre-natal massage therapy may not cure all your problems, but these simple benefits can be a great help when coping with the stresses of pregnancy. It’s an effective therapy option worth considering. Book an appointment today with Square One Physio massage therapists today.

How can orthotics help you get relief from your foot and back pain?

orthotics physiotherapyy

Orthotics are devices used by physiotherapists and orthopedics to help cure a person of various types of foot conditions like Achilles tendonitis, bunions among other type of ailments like back pain, knee pain etc.

These are made of lightweight materials that range from a simple over-the-counter shoe insert to custom made devices which require analysis of body and foot mechanics to create a cast of it.

Who can benefit from Orthotics?

Anyone can benefit from orthotics if they feel the need for additional support while walking or running. It is very helpful for people who want relief from various foot conditions which cause pain, swelling and discomfort.

Below are certain symptoms which suggest you should see a physiotherapist or an orthopedic –

  • Bunions
  • Flat feet
  • Shin splints
  • Frequent ankle sprains
  • Abnormal wear and tear of shoe from one side
  • Pain in knee, heel or lower back

If you are suffering from any of the above, it is advised to see a specialist immediately. The delay would only make the condition worse.

How is Orthotics made?

When a patient visits a physiotherapist, they will create a cast of his feet. The therapist then analyses the cast and sends it to a lab with certain recommendations. The technician in the lab makes the final cast or positive by pouring plaster into it. When the plaster dries, it forms the exact shape of the person’s feet.  Then custom-orthotic is developed against the shape of the cast and the given recommendations to provide ample support to the foot. This is then sent back to the physiotherapist who fits this custom-orthotic to the patient’s feet. This whole process generally takes a few weeks.

The orthotic made through this process provides support, stability, cushioning and alignment to the patient’s feet, ankles and lower body. This, in turn, enables the patient to become pain-free.

So, if you are experiencing foot pain or any of the above symptoms, feel free to visit our clinic for an expert opinion. We have a great team of experienced physiotherapists which would analyse your foot mechanics and help you get relief from your pain. You can either call us at 905-232-2202 to make an appointment or fill an online form here.

Good office ergonomics can help prevent back and neck pain

If you work in an office on a 8-hour shift sitting in front of a computer craning your neck to see the monitor, hunching your shoulders to reach your keyboard and slouching in our chair, then most likely you must be suffering from neck or back pain. This leads to bad posture and crooked spine which add to the problem. You can easily prevent these by keeping a few things in mind.

Modifying our office ergonomics can go a long way in alleviating you from the perils of neck or back pain. Let’s begin with your work desk

Work-Desk ergonomics

It involves the position of your work desk, your chair, keyboard and the computer screen.

  • The desk height should ideally be upto the height of your elbows while sitting in your chair.
  • If the desk height is too low or too high, it will lead to hunching of your shoulders or stretching your arms which lead to incorrect posture of your spine.
  • Ideally your desk should provide you with plenty of leg room
  • The position of your keyboard should be such that your shoulders are relaxed and elbows at approximately 90 degree angle.
  • The monitor should be placed at about an arm’s length from you. If its too near, you will have to crane your neck; if its too far, you will have to lean forward resulting in incorrect posture.
  • The top of the monitor should be at eye level and perpendicular to your line of sight.
office ergonomics for back pain

image courtesy- fitfluential.com

Related- Suffering from lower back pain? Physiotherapy can help.

 

Desk Chair

Your desk chair plays a very crucial part in helping you avoid back and neck pain.

  • Adjust the height of your chair so that your feet rests firmly on the ground with knees not touching the edge of the seat.
  • Position your backrest to provide support to the back in the lumbar region. You can also keep a rolled pillow there for extra support.
  • The armrests should be in a comfortable position to support your arms freely without causing them to hunch.

Apart from these tips, you should sit on your seat no longer than 30 minutes at a stretch. Take a small break to stretch out your legs and back. Following these simple tips during your work day will ensure you pain free living.

At SquareOne Physio, we have a team of experienced physiotherapists who specialize in back and neck pain. If you are suffering from acute pain, feel free to make an appointment for consultation. You can call at 905-232-2202 or make an online appointment here.

Suffering from Lower Back Pain? Acupuncture can help!

Acupuncture

About 4 out of every 5 Canadians have experienced Lower Back pain at some point of their lives. It is one of the most common reasons for people missing work and seeking medical treatment. Generally, common causes for lower back pain are a sports injury, sprains, back muscle strains or a minor injury. Wrong posture, lifting heavy things incorrectly can also cause lower back pain. With early identification of the problem and taking action accordingly can help lower the consequences significantly.

It is a little-known fact that Acupuncture is a good technique to deal with lower back pain. Often I receive patients in my clinic suffering from lower back pain looking for methods other than taking pain killers. Based on their medical history and doctor’s recommendation, we offer them acupuncture sessions. Acupuncture is an ancient and traditional Chinese practice which involves inserting hair-like thin needles into the patient’s body on certain points.  If done correctly by an experienced person, the patient does not feel any pain in this technique.

According to traditional Chinese medicine, there is a flow of energy, called Qi, in the body of an individual. This energy flows through certain channels called meridians. Whenever there is an obstruction to this flow, symptoms like pain are felt. By inserting, the needle on certain points along the meridians, the imbalance of energy is corrected. This relieves the patient of the pain or other symptoms that he/she is suffering from.

According to studies, acupuncture helps in speeding up the relay of electromagnetic signals. They also help in releasing endorphins which help in releasing pain. Acupuncture is also said to improve the immune system of the body.

Benefits of Acupuncture-

  • Provides relief from pain
  • Reduces inflammation
  • Improves muscle stiffness
  • Improves range of motion
  • Provides relief from pain such as lower back pain over a long period of time

So if you are suffering from lower back pain and want to get relief from it, please feel free to make an appointment with us and book a session with our experienced acupuncturist. You can call us at 905-232-2202 or can also book an appointment on line here.

Postnatal massage and its benefits

wellness-285587_1920

What is a postnatal massage?

A postnatal massage is a full body massage given to a new mother to help her recover post delivery. After the delivery, a mother’s body goes through a lot of changes. During the first few weeks, the internal scars begin to heal at the site within the uterus where the placenta was attached. This is a gradual process which often results in a mother experiencing mild to severe cramps. Body aches, fatigue and anxiety are common from running around taking care of the baby and adjusting to the new life after the birth.

This is where the postnatal massage help which are given by experienced masseuses for about 40 days post childbirth. It covers your entire body starting from your feet and all the way up to your head. Massage helps you to relax, reduces stress and improves breastfeeding along with other health benefits.

What are the benefits of postnatal massage?

Postnatal massage is a great traditional practice that has been known to be effective for quicker recovery and better health for new mums. There are various benefits attached to this-

Healing from internal wounds

Childbirth can be taxing on a mother’s body. Massage helps in recovering from the sore spots and muscle tensions. It also helps recover from the after effects of a C-section, however, during the initial sessions, the experienced masseuse avoids putting much pressure on the abdomen area. Massage helps in regulating fluid flow in the body. It enhances the lymph circulation and eliminates excessive fluids and waste products.

Increases flow of blood and oxygen to the muscles and eliminate the toxins in the body.

Helps relax

Massage helps release endorphins, body’s natural pain killers and also feel good hormones in the body. It lowers the stress hormones and helps fight anxiety and depression better. According to a study, more than 60% of new mother experience from temporary depression post birth and about 10-15% from serious depression.  A good massage of the lower legs, feet, arms, shoulder and back followed by a head massage have a great soothing effect. An experienced masseuse helps the mother to relax and cope better with the transition to motherhood.

Improves sleep

A new mother undergoes a lot of fatigue post birth and taking care of her new child. The fatigue is more pronounced during the early days of motherhood when she is still adjusting to the changes in her life. The fatigue affects the sleeping habits of the mother. Massage plays a very important role in easing fatigue and thus aiding in better sleep.

Enhances breastfeeding

Massage helps in releasing oxytocin in the body which helps regulate prolactin levels, a lactation hormone. Gentle massage of the chest muscles helps open the blocked ducts, loosen clumps or hardened areas, increases circulation and milk production. Also, it helps relieve breast pain and improves newborn suckling.

When to start with the postnatal massage?

Generally one should begin with the massage session when she feels comfortable. However, it is advised to consult your doctor before you begin. If you had a C-section which is a major surgery, it is advised to let your wounds heal before you begin. It should generally take about a week or two, but your doctor is the one whose advice you should heed to before beginning.

At Squareone Physio, we have an experienced team of therapists who specialize in postnatal massage. If you are a new mother who have just given birth and needs help with massage, please call us on 905-232-2202 to book an appointment or you can also book it online here.

Lower back pain: How can Physiotherapy help

About 4 out of every 5 Canadians have experienced Lower Back pain at some point of their lives. It is one of the most common reasons for people missing work and seeing a doctor or a physiotherapist. With early identification of the problem and taking action accordingly can help lower the consequences significantly. Please watch the adjoining video which explains the most common reasons behind Lower Back Pain.

There could be many causes of pain from something as wrong posture; lifting heavy things incorrectly, back muscle or ligament pain or an accident. If treated in time, one can completely recover from it and prevent it from happening in the future. Otherwise, the condition can worsen further and may require a surgery.

How can Physiotherapy help with Lower Back Pain?

lower back painA physiotherapist plays a very important role in the management of and recovery from the lower back pain. Physiotherapy not only focuses on pain relief but also prevention of future occurrences of pain and injuries as well as return to full body function.
Early access to physiotherapy helps cut down significantly the health care cost related to back pain. It helps reduce the cost by less amount of medication usage, visits to a physician, use of advanced imaging and lower number of surgical procedures if required.
According to a survey, physiotherapy helps reduce the number of sick day’s compensation for lower back pain by 43.9 days per person over a three year period due to a faster rate of return to work within the first year.
At Squareone Physio, every day we get patients suffering from back pain ranging from mild to acute and chronic pain. In a typical case, we begin by assessment of the pain followed by diagnosis, exercise prescriptions, back pain education and modalities. We help our patients by creating individualised programs focusing on self-management and health maintenance resulting in positive lifelong lifestyle changes.
It is very important to act early in case of back pain. If you are suffering from one, call us at 905-232-2202 and book an appointment with our experienced team of physiotherapists. You can also book an appointment online.
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