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Shoulder 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.

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.

All About Spine Disc Problems and Back Pain

Spinal disc problems is one of the least understood issue due to the fact that medical professionals do not agree on the causes of the pain and also because of the plethora of terms used to describe different kinds of spinal disc problems. In this article we would try to demystify and help you understand spine disc better.

What is a Spinal Disc?

Spinal discs are round in diameter and flat on the top and bottom, and are attached securely to the vertebrae above and below them. The discs are somewhat pliant, providing shock absorption for the spine. Because of the many stresses sustained by the spine and changes due to aging, the disc is prone to injury, which in turn can lead to lower back pain, leg pain, and other symptoms such as numbness and weakness.spinal disc
Root cause of disc problems: Disc Pain and Nerve Root Pain
While there are dozens of terms used to describe disc problems, there really are only two main categories of disc problems: disc pain (degenerative disc disease) and pinched nerve (herniated disc).

Degenerative Disc Disease or Disc Pain

When a patient has a symptomatic degenerated disc (one that causes low back pain and/or leg pain), it is the disc space itself that is painful and the source of pain. This type of pain is typically called axial or referred pain. This condition can occur as part of the aging process in which the discs in the spine start to dry out, thereby losing some of their flexibility and shock absorption. As part of this process, the inner portion of the disc shrinks, providing less cushioning between the boney vertebrae in the spine, and the outer part of the disc can suffer small tears, all of which can cause pain.

Herniated Disc or Pinched Nerve

Lower back pinched nerve

When a patient has a symptomatic herniated disc, the disc itself is not painful, but rather the material that is leaking out of the inside of the disc is pinching or irritating a nearby nerve. This type of pathology produces pain called radicular pain (e.g., nerve root pain) leading to pain that may radiate to other parts of the body, such as from the low back down the leg or from the neck down the arm. Leg pain from a pinched nerve is usually described as sciatica.

The pain and other symptoms, such as numbness, tingling, or weakness, typically travels along the path of the nerve, so that a disc that herniates in the lower part of the spine causes pain along the sciatic nerve through the back of the leg, and a disc that herniates in the cervical spine causes pain that radiates through the arm.

Regardless of what the disc problem is called – a slipped disc, bulging disc, degenerated disc, etc. – it is most important for the patient to understand if the pain is being caused within the disc itself, or if it is pain along the nerve root.

An accurate diagnosis of the cause of the patient’s pain is needed to determine the appropriate treatment options.

If you or someone you know if dealing with disc pain or problem, book an appointment with us today. Our physiotherapists will asses your situation and recommend you a treatment plan that helps you get freedom from pain.

Rotator cuff injury and Physiotherapy

Shoulder Pain Treatment MississaugaThe rotator cuff is a group of muscles and tendons that join the arm bone to the shoulder bone and allows the shoulder to move and keeps it stable. Repetitive overhead motions can wear down the rotator cuff muscles and are thus a common cause of injury. It is quite common in sports like baseball and tennis, but the chances of these increase with age as well.
Injury to these tendons may result in:-

  • Rotator cuff tendinitis, which is irritation and swelling of these tendons
  • A rotator cuff tear, which occurs when one of the tendons is torn due to overuse or injury

These injuries often lead to pain, weakness and stiffness of the shoulder.

Guidelines to help recover from injury

Squareone Physio suggests that after a rotator cuff injury, one should follow the “RICE” methodology aid recovery-

  • Rest
  • Ice
  • Compression
  • Elevation

The combination of these help reduce the swelling and pain. Once the swelling has subsided and moving the arm is less painful, following exercises help in the healing process and help prevent “frozen shoulder” or range of motion loss.

Please Note: These exercises are for informational purpose only. If you are injured, please consult your physiotherapist before doing any of these exercises.

Doorway Stretch

  • Warm up your muscles by standing in an open doorway and spreading your arms out to the side.
  • Grip the sides of the doorway with each hand at or below shoulder height, and lean forward through the doorway until you feel a light stretch.
  • Keep a straight back as you lean and shift your weight onto your toes. You should feel a stretch in the front of your shoulder. Do not overstretch.

Side-Lying external rotation

  • Lie down on your side opposite to you injured arm
  • Bend the elbow of your injured arm to 90 degrees and rest the elbow on your side. Your forearm should rest across your abdomen.
  • Hold a light dumbbell and, keeping your elbow against your side, slowly raise the dumbbell toward the ceiling. Stop rotating your arm if you feel strain.
  • Hold the dumbbell up for a few seconds before returning to the start position with your arm down.
  • Repeat three sets of 10 up to three times a day. Increase reps to 20 when 10 becomes easy.

Reverse Fly

  • Stand with your feet shoulder-width apart and your knees slightly bent. Keep your back straight and bend forward slightly at the waist.
  • With a light weight in each hand, extend your arms and raise them away from your body (do not lock your elbow). Squeeze your shoulder blades together as you do so. Do not raise your arms above shoulder height.
  • Return to start and repeat three sets of 10.

High-to-low rows

  • Attach a resistance band to something sturdy at or above shoulder height. Be sure it is securely held so it doesn’t come lose when you pull on it.
  • Get down on one knee so the knee opposite your injured arm is raised. Your body and lowered knee should be aligned. Rest your other hand on your raised knee.
  • Holding the band securely with your arm outstretched, pull your elbow toward your body. Keep your back straight and squeeze your shoulder blades together and down as you pull. Your body should not move or twist with your arm.
  • Return to start and repeat three sets of 10.

Lawnmower pull

  • Stand with your feet shoulder-width apart. Place one end of a resistance band under the foot opposite your injured arm. Hold the other end with the injured arm, so the band goes diagonally across your body.
  • Keeping your other hand on your hip, bend slightly at the waist (do not lock your knees) so the hand holding the band is parallel to the opposite knee.
  • As if starting a lawn mower in slow motion, straighten upright while pulling your elbow across the body to your outside ribs. Keep your shoulders relaxed and squeeze your shoulder blades together as you stand.
  • Repeat three sets of 10.

While these exercises help recover from a minor injury, we strongly recommend that you consult a doctor or a physiotherapist in case of a major shoulder injury as it needs more attention.
For more information on shoulder pain or other types of injuries and recovery steps, please subscribe to our newsletter. You can also follow us on social media for latest news and injury prevention techniques.

Physiotherapy as an Effective Treatment for Shoulder Arthritis

Shoulder Pain Treatment MississaugaOne of the most painful and debilitating types of arthritis is that which impacts the shoulder. The reality is that a considerable number of individuals who are afflicted with shoulder arthritis end up being partially or even significantly debilitated as a result. In a remarkably large number of instances, the pain associated with shoulder arthritis is so profound and persistent that it impacts a person around the clock.

Causes of Shoulder Arthritis

Another important fact associated with shoulder arthritis is that it is not a particularly common type of arthritis. (Nevertheless, when a person ends up with this type of arthritis, the inflammation, pain and ultimate level of debilitation can be significant.)

In the vast majority of cases, the development of shoulder arthritis can be traced back to an injury or traumatic event at that location of the body, typically many years earlier.

Physiotherapy as an Effective Treatment for Shoulder Arthritis

In this day and age, a person diagnosed with shoulder arthritis has alternative treatment options available. In today’s world, a person with shoulder arthritis is not left to suffer or to undergo some sort of highly invasive procedure. Rather, when a diagnosis of shoulder arthritis is made, an individual needs to look to physiotherapy as an effective, non-invasive means of addressing the condition.

Physiotherapy is demonstrated effective at lessening the symptoms associated with shoulder arthritis. This includes reducing inflammation and lessening the level of pain associated with the condition. In addition, physiotherapy works to improve and enhance an individual’s range of movement in the aftermath of a diagnosis of shoulder arthritis.

Physiotherapy designed to address shoulder arthritis includes a comprehensive array of professionally directed treatments and exercises. These include stretching and strength training exercises.

Maximum results are achieved when a person diagnosed with shoulder arthritis begins a course of physiotherapy promptly. As is the case with some many different types of diseases, ailments and conditions, the earlier a reliable course of treatment commences, the better the results of the patient in both the short and the long term.

As an aside, because shoulder arthritis typically results from a previous traumatic injury, seeking physiotherapy after such an injury is advisable. By addressing the aftermath of a traumatic injury to the shoulder, a person is in a better position of potentially avoiding the development of shoulder arthritis at a later juncture in life.

If you are having shoulder arthritis or shoulder pain, talk to our specialists today. Our experienced and registered physiotherapists will help you get freedom from pain.