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Neck 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.

Overview of Types of Neck Pain and Conditions That Cause or Contribute to Neck Pain

Neck pain is a common problem, complained of by many people from all walks of like. According to the Mayo Clinic, neck pain is classified into two broad categories: acute and chronic. Additionally, neck pain is further classified in regard to the level of pain actually experienced by a particular patient.

Acute Neck Pain

Acute neck pain generally is defined as a condition that lasts for three to six months. In other words, acute neck pain is not persistent. Moreover, acute neck pain ultimately resolves itself without medical or other type of intervention.

Although acute neck pain can resolve on its own over time, intervention through course of treatment like physiotherapy lessen the discomfort associated with acute neck pain. Moreover, physiotherapy many times does reduce the time period within which acute neck pain resolves.

Chronic Neck Pain

Chronic neck pain is a persistent. In other words, it continues indefinitely and will not abate within three to six months.

There are different strategies, procedures and treatments available that lessen the symptoms of chronic neck pain or even eliminate the root cause for the condition. In some cases, people undergo invasive surgeries to address chronic neck pain. On the other hand, many people obtain true and meaningful relief from chronic neck pain through physiotherapy.

Causes of Neck Pain

The reality is that both acute and chronic neck pain can have a variety of underlying causes. In the final analysis, it is crucial for a person suffering from neck pain to seek a consultation with an appropriate professional to ascertain the root cause of the condition. For example, a solid starting point on a course to identify the cause of acute or chronic neck pain is a consultation with an experienced, well trained physiotherapist.


A very common cause of acute and even chronic neck pain is some sort of accident. Motor vehicle collisions many times result in drivers or passengers sustaining an injury that causes neck pain.

Participation in sports and recreational activities are also prime causes of injuries that result in neck pain. Slip and fall accidents are also high on the list of accidents that result in injuries that generate acute and even chronic neck pain.


The fact that disease can be an underlying cause of neck pain underscores the need for a prompt medical consultation. For example, cancer or a tumor can be the actual underlying cause of neck pain in some cases.


Finally, degeneration of ligaments, muscle and joints can be involved in neck pain. Oftentimes, this type of degeneration is a result of the natural aging process.

How Massage Therapy Can Help You Stick to Your New Year’s Resolutions

January is almost over, so this is an optimal time to check in on your New Year’s resolutions. How are you doing? Are you still going strong with that physical fitness regime, or are you starting to flag a little? Do you find yourself saying, “I’ll go tomorrow” instead of planning ahead and making it happen? Are you caught up on your Netflix, but not on your Crossfit workouts? The important thing is not to be too hard on yourself. Change is difficult, and in this column, we’ll share how massage therapy can help you stick to your New Year’s resolutions.

Physical fitness is always a popular New Year’s resolution, but going from zero to 60 can cause a myriad of physical issues. Muscle aches, back pain, repetitive stress injuries from biking or weight lifting can all be unintended results of your new commitment to fitness. Even minor injuries such as straining a muscle or over-extending a joint can put your training on the back burner. Massage is a suburb way to ensure that you can keep up with those training sessions. Muscle strain, discomfort, and minor injuries can all be improved by the proper massage techniques. Massage will make sure you continue to feel good, and if you feel good, you’ll keep getting to the gym.

Massage therapy can also help you reach your New Year’s goals by being a fundamental component of the solution. Resolutions concerned with mindfulness, being a more connected parent or a calmer spouse will all benefit from regular massage appointments. Massage has been proven to decrease anxiety, stress and improve immune functions. All these things will support us in our efforts to stay in our best mental shape and allow us to work on becoming the person we know we can be.

What’s all this hard work for without a little reward? Massage is a terrific reward or motivation for any New Year’s resolution. Whether you’ve vowed to quit smoking, eat better or save money, rewarding yourself with a massage is a healthy motivator. Massage is enjoyable, relaxing and a great way for you to take care of yourself and feel like you’re truly getting a reward. It is also completely guilt-free.

In closing, massage therapy is a terrific compliment to your New Year’s resolutions. Massage can help keep you on track with your physical fitness goals by easing everyday aches and pains related to working out. Massage can be an integral part of achieving your mental health based New Year’s resolutions too. Of course, massage is always a great way to reward and motivate yourself.

Our professional massage therapists at Square One Physio can help you stick with your New Year’s resolutions long past January! Book your massage therapy appointment today.

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:


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

Neurological / Nervous System

High blood pressure
Stress disorders
Bell’s Palsy
Trigeminal neuralgia


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


Allergies/hay fever
Common cold
Sore throat


Stomach pain


Smoking Cessation
Car accident complications and more


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

Correct your Posture: The Impact of Poor Posture on your Overall Health

I see time and time again people who complain about painful necks, painful shoulders, painful backs, and they do not realise that their poor posture is the ultimate contributor to their discomfort. When you consistently sit or stand with poor posture, you end up developing muscle imbalances and muscle weakness. Let me give you an example:

You sit at a desk all day working on the computer and you are constantly slouching. You develop a “forward head posture”. This is where your chest caves in, your upper back hunches over, your shoulders become rounded, and your chin pokes out.

As your head moves forwards, the front neck muscles (your deep neck flexors) elongate whilst the muscles at the back of the neck shorten. This leads to your neck muscles at the back (your extensor muscles) having to work extremely hard to keep your head supported as it gets heavier with every inch it moves forwards. These muscles become over active as they try to support the head’s weight, causing spasms and pain!

Heavy Head

The positive side to this is that the pain can improve with correct guidance by your physiotherapist to strengthen specific muscles. If you are finding that the pain in your neck is causing you grief, think about improving your posture!

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-

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.

Physiotherapy and Cervical Spondylosis (Cervical Osteoarthritis)

Cervical spondylosis is a condition of the bones, discs and vertebrae in the neck. This condition is common in people above 50 years of age. It is generally caused due to wear and tear of the discs with aging which lose their fluid and become stiffer. It is the most common cause of neck pain in elderly people.

Here’s a great video explaining the cervical spondylosis-

What are the causes of Cervical Spondylosis?

Cervical Spondylosis and PhysiotherapyThe main cause of this condition is aging. As a person age, there is a lot of wear and tear that happen to the bones, muscles and cartilages in the body. In the neck, the vertebrae dics become less elastic and provide less cushion and support. The bones and ligaments get thicker and put pressure on the spinal canal.

Other factors could be a previous injury to the neck or poor posture. Poor posture plus aging is the biggest contributor to this condition.

Being overweight and leading an inactive lifestyle also are a factor to this condition.

Symptoms of Cervical Spondylosis

Generally there are no significant symptoms in this condition. They can develop gradually or occur suddenly. Some of the symptoms are-

  • Neck pain and stiffness. The pain might increase while standing, sitting, sneezing, coughing
  • Headache generally in the back of the head
  • Numbness and pain in the shoulder and arms
  • Inability to fully turn the head or neck
  • Grinding noise is sometimes felt while moving the neck

Cervical spondylosis is generally most severe in the mornings. It does improve with rest but flares up again at night.

How can Physiotherapy help?

If you are suffering from Cervical pain, you should get in touch with your physiotherapist immediately. Physiotherapy can not only help relieve the pain but also ensure prevent its recurrence. Normally when a patient suffering from the condition walks into my clinic, we begin with assessing how severe the condition is and what is the range of motion of the neck. Our treatment involves the following processes-

  • Relief from pain
  • Support to the neck
  • Restore full range of motion of the neck
  • Posture correction
  • Strengthen neck muscles
  • Preventing future recurrence

If you are suffering from neck pain and have the above symptoms, please feel free to make an appointment with us and let our team of experienced Physiotherapists take a look at you. The key to quick recovery from Cervical Spondylosis is early diagnosis. You can call us at 905-232-2202 or can also  book an appointment online here.

Cervical Spine Pain: Identifying the Cause and Implementing Proper Treatment

Cervical vertebrae lateralAn Overview of Cervical Spine Pain: Identifying the Cause and Implementing Proper Treatment
In basic terms, the cervical spine area in the human body is that at a person’s neck. The cervical spine includes discs that provide a natural cushion for the vertebrae that comprise the cervical spine — indeed, the entire spine.

A variety of diseases, conditions and problems can cause pain to radiate or originate from the cervical spine area. These include everything from the aging process itself to trauma or injury to a serious disease. In some cases, a combination of underlying factors jointly contribute to cervical spine pain.

Properly Identifying Pain Associated with the Cervical Spine

cervical shoulder painA common cliché involves something or another being a pain in the neck. Although pain associated with the cervical spine can express itself in a person’s neck itself, there are many instances in which pain associated with a cervical spine issues manifests elsewhere. Pain and discomfort associated with a cervical spine issue, disease or condition can also manifest itself in a person’s shoulders and arms. In addition, a cervical spine issue may not necessarily cause pain, but rather numbness in the neck, shoulders or along the arms.

Treatment of Cervical Spine Pain

Individuals in the United States suffering from pain caused by a cervical spine issue or problem oftentimes resort to medications, including prescription drugs. In addition, they also tend to access more invasive treatments that may be necessary in many cases.

The reality is that physiotherapy, including massage, can prove to be highly effective at addressing pain and other symptoms associated with a cervical spine issue. Indeed, a consistent course of professional physiotherapy oftentimes provides long term and consistent relief from pain for a person afflicted with a cervical spine issue.

A physiotherapist is able to develop a comprehensive treatment regimen for a person afflicted with a condition in the cervical spine that is causing pain. Each patient is provided with a unique course of therapy and treatment specific to that individual’s unique needs, goals and objectives.

When a person is afflicted with pain in the neck, shoulders or arms (or suffers from numbness, particularly on a persistent basis), taking a proactive stance is crucial. By taking a proactive approach to pain management, a person is able to obtain relief from that pain more quickly. In addition, a proactive consultation with a professional like a physiotherapist is a vital step to ensure that a serious disease is not the underlying cause of the cervical spine problem.