Lifestyle, Physio's Personal Tips, Physiotherapy, Stability, Work

Avoiding a Pain in the Neck

The link between neck pain and technology use.

laptop-postureNeck pain is becoming more prevalent in recent times and much of it is linked to the poor postures we adopt when using technology.

On average, we spend 15 hours a week in front of a screen (almost 1 month of the year), and up to 50 hours a week if it is required for work. When using technology, our eyes need to be in an optimal position to focus on the screen. For most of us, it is easiest to poke our chin out to get closer to the screen.

For each inch that your head sits forward of its normal position, the head adds 4.5kg of force onto the small and fragile structures within your neck.  All of this added pressure can cause neck pain, shoulder pain, arm pain and headaches from the muscles in your neck having to work harder and the added pressure placed on the discs, nerves and vertebrae.

ForwardHdEv

If you are someone who spends a lot of your hours in front of the screen, behind the wheel or on the couch, there are some strategies that you can adopt to ease the pressure on your poor neck!

Activation of your Deep Neck Flexors

Your deep neck flexors are muscles in front of the spine responsible for neck stability (similar to the role of the deep abdominals in your lumbar spine) and supporting the head directly over the spine.  When your neck is over your spine, the pressure on other parts of your neck and body will be reduced.

Activating them can be difficult if you are doing so for the first time, so follow these simple steps:

Step 1 – Lie down on your back with a pillow underneath your head and neck, legs bent up and muscles relaxed.

Feeling Neck FlexorsStep 2 – Tuck your chin in so it feels as though it is lightly blocking your windpipe and push the back of your skull into the pillow.  Do NOT activate the muscles at the front of your neck.  Place your fingers on these muscles if necessary to stop them from activating.

Step 3 – Hold this position for 5 seconds before relaxing.  Repeat 10 times before having a rest, then complete 1-4 more sets of 10 until fatigued.

Chin Retraction

Chin Retraction – make a double chin, hold for 5 secs, then relax

Constant awareness of your neck position

When in the car, use the head rest and tuck your chin in.  When at your desk or when using technology, make sure you are not protruding your chin to see the screen.  And, when you are sitting on the couch make sure your head is in a good position and is supported appropriately.

Set up your environment correctly

Move the items in your environment (screen, mouse, keyboard, chair) so that you can maintain a good posture and still work efficiently.   Laptops and tablets force poor posture as looking down at the screen and typing so close prevents good posture. Purchasing a wireless keyboard to use with your tablet to separate hands and screen, increase the font size on your smartphone, correct the angle of your screen on your laptop and position pillows properly when sitting on the couch to provide low back support..

Ergonomics1

Take regular breaks

Increasing the amount of time that the structures in your neck are under pressure will increase the likelihood of developing pain.  Scheduling regular breaks will allow your neck to have a rest and to relieve the strain.

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If you do suffer from neck pain due to poor posture, these strategies will help you.  Poor posture, however, is not the only cause of neck pain and if pain persists we do recommend consulting your physiotherapist for a full assessment.

Post by Mitchell Sandvoss (B. Physiotherapy)

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abdominals, back, Core stability, Daily Exercises, Gymn Dangers, Hips, Improving Movement, Injuries, Physio's Personal Tips, Physiotherapy, Pilates, Stability

How stable is your core?? Here’s how to check!

personaltrainerOften, people spend hours doing “core training” in the gym such as sit-ups, planks and the like only to find that they still experience symptoms of instability such as low back pain during training or, they get injured regularly doing exercise. The problem? This kind of “core training” addresses the strength of your abdominal and oblique muscles which are responsible for providing movement but does not train the deeper, stabilising muscles that are responsible for maintaining good alignment of the spine.

Here is a little exercise to introduce the feeling and the essence of stability in you torso. The true “core”:

1. Lie on your back, knees up, feet flat on the ground.

2. Breath, and feel how your ribs move and the shape of your spine changes.

3. Place your index fingers on the bones at the top of your pelvis at the front.

4. Feel what happens when you lift one foot from the floor REALLY SLOWLY!!! No jumping it up!!!

5. Try again and try to not allow any movement in your pelvis or lumbar spine.

Did you hold your breath? Did your pelvis roll toward the side you lifted? Did your back arch away from the floor? Did you get a “ping” of back  pain?

If YES was an answer to any of these questions you have room for improvement in you core stabilisation.

Practicing this exercise is actually a great way to begin the reactivation of your deeper, stabilising muscles.  Breathing as you move and load the spine is essential to prevent rigidity. Our bodies are designed to be fluid and coordinated when moving and breath holding can stifle this and cause us to become to stiff when moving! If you don’t breath while you do anything you won’t do it for very long!!

Mullumbimby-Pilates

For detailed explanation of core stability refer to our previous blog “What is core stability?”. You can find it here: https://northernbeachesphysio.com/2014/03/28/what-is-core-stability/.

Also, watch this video of one of physiotherapists, Angus, walking through the above exercise and explaining how to activate your core!

abdominals, Balance, Core stability, Daily Exercises, Hips, Injuries, Lifestyle, Physio's Personal Tips, Physiotherapy, Skiing, Sports, Stability

Skiing injury prevention program!

If you are a budding skier then you have probably experienced the frustration of getting injured early in a skiing holiday and missing out on enjoying the rest of your time at the snow. After all that expense, the last thing you need is to be injured!!

The following series of informational videos provides a step by step exercise program designed to improve your skiing specific strength, power and stability. Most importantly, the following exercises will not only help to prevent injury, but will maximise your performance on skis!

Please enjoy the following exercises and always practice caution when learning something new! We’d love to hear how you managed with the program so please, comment below!

 

 

 

 

 

Post by Catherine Stephens (B.App.Sc – Physiotherapy)

Alarm Clock
Daily Exercises, Gluteal, Improving Movement, Injuries, Lifestyle, Physio's Personal Tips, Physiotherapy

Morning stretches!

Stretches in the morning:

Spinal stiffness and pain is a common complaint. This can be caused by inflammation, arthritis or muscular tightness as well as injuries such as bulging discs.

The impact of spinal symptoms can easily be reduced by doing a regular morning stretching session.

Generally, I advise my patients to wait 20-30 minutes after rising from bed before they commence spinal stretching. This is to allow the discs to compress slightly after they have been expanding during sleep. This reduces the risk of injury to the discs.

Following is a list of great exercises to do in the morning to get your spine moving!

Knees to chest rocking: bring the knees to the chest and tuck up in a gentle rocking motion 10 times.

CurlRock

Sciatic nerve stretches: using a long belt stretch the leg as shown by gently moving the ankle forward and back, keeping the leg straight.

HamstringAnim2

Piriformis and gluteal stretches: place the ankle of one leg on the knee of the other and lift both legs up toward you as shown, hold for 20-30 seconds as you pull the stretching leg toward the opposite shoulder and push into the ankle with the opposite knee.

GluteStretch

Open book stretch: lying on your side as shown, breathe in as you take your top arm across your body, allowing your head and shoulders to turn with it. Hold the stretch and breathe out. Repeat 10 times both sides.

Thoracic Open Book stretch