by Malkeet | Aug 23, 2022 | Health Tips
Sciatica is a condition that can cause a lot of pain in the lower back and legs. If you are experiencing these symptoms, it is important to understand what sciatica is and how to best treat it. In this blog post, we will discuss 7 things you need to know about sciatica. We will provide information on the causes, symptoms, and treatment options for this condition.
What Is Sciatica?
Sciatica is a condition that can cause pain in the lower back and legs. It is caused by pressure on the sciatic nerve, which runs from the lower back through the buttocks and down the legs.
Sciatica can be caused by a herniated disc, bone spur, or other injuries to the spine. It can also be caused by pregnancy, spinal stenosis, or other conditions that put pressure on the sciatic nerve.
What Are the Symptoms of Sciatica?
Symptoms of sciatica can vary from person to person, but they typically include pain that radiates from the lower back down to the leg, numbness or tingling in the leg, and weakness in the leg or foot. In severe cases, sciatica can make it difficult to move or stand up.
How Is Sciatica Treated?
There are a number of different treatment options for sciatica, depending on the underlying cause. In many cases, simple measures such as rest, ice, and heat can be effective in managing pain and inflammation.
Exercise may also be recommended to help stretch and strengthen the muscles that support the spine. If sciatica is caused by a herniated disc or spinal stenosis, your doctor may recommend injections of corticosteroids or other medications. In some cases, surgery may be necessary to relieve pressure on the sciatic nerve.
No matter what treatment approach is taken, the goal is to relieve pain and improve function. With proper care, most people with sciatica can find relief and resume their normal activities.
7 Things You Need to Know About Sciatica
Now that we’ve covered the basics of sciatica, it’s time to get into detail about some of the important things you should know.
#1 Sciatica Is Not a Medical Diagnosis
There’s a lot of confusion about sciatica. Some people think it’s a medical diagnosis, but it’s not. Sciatica is a symptom of an underlying back problem, typically a herniated disc. When a disc herniates, it puts pressure on the sciatic nerve, which runs from the low back down to the leg.
This can cause pain, numbness, or weakness in the leg. Sciatica can be very painful, and it can make it difficult to walk or stand for long periods of time. If you’re experiencing sciatica, it’s important to see a doctor so that they can diagnose the underlying cause and develop a treatment for sciatica.
There are many effective treatments for sciatica, so don’t suffer needlessly. Seek professional help and get on the road to recovery.
#2 Sciatica Isn’t Typical Back Pain
Though back pain is a common ailment, there are different types that can vary in intensity and cause. For example, regular back pain is often caused by poor posture or muscle strain, whereas sciatica is caused when the sciatic nerve is pinched.
This nerve runs from the lower back down the legs, and so when it is compressed, it can cause shooting pain or numbness in these areas. Sciatica is also often accompanied by other symptoms such as weakness in the legs or difficulty moving.
As a result, it is important to be aware of the different types of back pain in order to seek out the most effective treatment.
#3 Sciatica Doesn’t Feel the Same For Everyone
Sciatica can feel different for different people. Some people describe it as a sharp, shooting pain that radiates down the leg. Others describe it as a dull, throbbing pain that gets worse with sitting or standing. Some people have mild sciatica that goes away on its own, while others have severe sciatica that requires treatment.
#4 Sciatica Can Be Prevented
There are a number of simple strategies that can help to prevent sciatica or ease its symptoms. For example, maintaining good posture, sleeping on a firm mattress, and doing sciatica exercises regularly can all help to reduce pressure on the sciatic nerve.
Additionally, stretching the hamstrings and hips can help to improve flexibility and relieve tension. If sciatica does occur, over-the-counter pain relievers, ice packs, and heat therapy can often provide relief.
In most cases, sciatica will resolve on its own within a few weeks. However, if pain persists for more than six weeks or if there are neurological changes such as weakness or loss of sensation, it is important to see a doctor for further evaluation.
#5 Sciatica Can Be Related to Posture
While sciatica can be caused by a variety of factors, such as spinal stenosis or a herniated disc, poor posture is one of the most common triggers. This is because slouching or sitting for long periods of time can put pressure on the sciatic nerve, which runs from the lower back through the legs.
In addition to causing pain, this pressure can also lead to inflammation and irritation. As a result, improving your posture is one of the best things you can do to reduce your risk of developing sciatica.
#6 Sciatica Isn’t Permanent
When some people start to experience sciatic nerve pain, they start to worry that it’s something they’ll have to deal with forever. Luckily, that isn’t the case. While the pain from Sciatica can be debilitating, it isn’t a permanent condition. In most cases, the pain will eventually go away on its own.
#7 Some People Are More Susceptible to Sciatica
Some people are more at risk to develop sciatica than others. The main reason for this is that they have a genetic predisposition to the condition. This means that their bodies are more likely to develop the condition because of their genes.
Other factors that can increase a person’s susceptibility to sciatica include being overweight, having a sedentary lifestyle, and suffering from a condition that causes inflammation in the spine.
Visit a Physiotherapist in Guelph for Sciatica Pain Relief
Coming up with a solid treatment plan is the best way to help lessen sciatic nerve pain. Physical therapy is one of the best ways to treat sciatica. At Westwood Physiotherapy, we pride ourselves on being one of the top Guelph Physiotherapy Clinics and helping our clients achieve a higher quality of life. Contact us today to learn more.
by Malkeet | Jul 24, 2022 | Health Tips
Regular exercise is essential to our health and wellbeing, but it becomes even more vital in older people. However, some seniors are concerned about exercising, but the health benefits that come with an active lifestyle override the risks. While the healing and recovery period from injuries slow down as you age, engaging in moderate-level exercises is beneficial for people of all ages.
In addition to physiotherapy treatment, seniors who engage in regular exercise are more likely to stay healthy. Studies confirmed that living an active lifestyle can help improve blood pressure, neurocognitive function, and lipid profile, as well as reduce the risk of diabetes, osteoarthritis, and osteoporosis.
Here are other great benefits of exercise in seniors:
Engaging in simple home exercises for seniors can benefit better overall health quality than those with a sedentary lifestyle. Active seniors are less likely to experience chronic health problems and diseases and have better immune and digestive systems.
Maintaining a healthy body weight is crucial for seniors. As we age, the rate of our metabolism slows down. This makes exercise even more vital to losing extra pounds. Adding cardio and strength training workout to your exercise plan not only increases muscle mass but also boosts metabolism rate and burns more calories, promoting weight loss.
Seniors are more at risk of fall injuries because they slowly lose balance. With the diminishing bone strength and density, injuries caused by falling become a more serious concern. Engaging in low-impact exercises can help improve muscle strength and bone health. Before starting exercises for seniors, be sure to get a bone density test to know their risk of osteoporosis.
- Increase Bone Health and Strength
Building healthy bones and maintaining bone strength are crucial, especially when we reach our senior years. Like muscles, regular exercise helps strengthen our bones. Our bone tissues respond well to any force placed upon them. Exercising enables your body to build more bone cells, making it denser and stronger. Bone strengthening exercises are especially important in keeping your spine healthy and strong.
Exercises that Improve Balance, Flexibility, and Strength in Seniors
It is a common misconception that getting older means becoming less mobile. Several studies reported that adults aged 50 and more are sedentary due to fear of falling, experiencing pain while exercising, or believing that they can no longer manage to engage in physical activities.
While some of these concerns are true, staying active is essential for seniors. To ensure their safety and avoid potential injuries, exercise should be supervised by a physiotherapist. When done right, physiotherapy exercises for the elderly can improve your balance, make you feel better, and increase your longevity, promoting a more positive outlook in life.
Let us take a look at some exercises that are ideal for seniors:
Many seniors experience dizziness and instability due to poor vision, hearing loss, and side effects from medications. Poor balance can increase the risk of falling, which can have serious complications. With falls being the major cause of injuries and deaths among seniors, the need to improve balance becomes more critical.
Consider these helpful balance exercises for seniors:
This is one of the most basic exercises that help improve balance in seniors. You will need a sturdy chair for this exercise. Hold the back of the chair with both hands and stand on one foot. Keep the centre of gravity without lifting the other foot high off the floor. Hold the position for a few seconds. Slowly switch your feet and work up the same position (but with the other feet) for up to a minute, if you can. As you start to progress, try to steady yourself using only one hand, and eventually with no hands.
This balancing exercise requires masking tape and a few small, soft items for a little obstacle course. If necessary, do not hesitate to ask for help when putting down a strip of tape on the floor and laying a couple of foam blocks or small stuffed animals along with it. Once the obstacle course is done, start the exercise by walking along the taped line and cautiously stepping over the objects. You can also walk around the obstacles in a zigzag pattern. Not only this exercise improves your balance but also prevents the risk of tripping over by making you more alert to the objects on the floor.
- Exercises to Boost Flexibility
The pain caused by osteoarthritis can prevent seniors from moving around. When we become inactive, it makes pain and immobility even worse in the long run. Here are some simple exercises for seniors at home that can help improve mobility, reduce muscle pain, and boost flexibility.
Neck stretches are one of the simplest seated exercises for seniors that help treat neck and upper spine pain. While sitting comfortably on a chair, tip your chin down to your chest. Turn your head gently to one side and hold the position for 15 seconds. Do the same for the opposite side. Repeat the process as many times as you can. Simple neck stretches not only reduce neck pain but also boost mobility. This is extremely essential for seniors who drive to help them look around easily.
Our shoulders can move up, down, forward and back with ease. However, most of our day-to-day activities can cause rounded shoulders. To correct the problem, we tend to press our shoulders too far back. The shoulder rolls exercise helps address rounded shoulders problems.
Stand tall with your arms firmly placed by your sides. Slowly lift your shoulders towards your ears and gently shift them forward, down, back, and up towards the ears. Repeat the same process as many as you can and finally, with your shoulder away from your ears and slightly back. The best way to perform the shoulder roll exercise is in front of a mirror so you can easily adjust your alignment whenever necessary.
Losing strength can be frustrating to many seniors as it reduces their ability to perform basic daily tasks, such as housekeeping, shopping, laundry, and even self-care.
To ensure independence and a long quality of life, try these effective muscle toning exercises:
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- Straight Leg Lifts to the Back
The purpose of this exercise is to strengthen your torso, glutes, and the back of your legs. In a standing position, engage your abdominal muscles or core. Shift your weight to the left leg, while maintaining a long right leg and flexing your right foot. Tilt your torso slightly forward but make sure to keep your head high and avoid bending forward. Repeat this process on your right leg as many as you can. Complete several repetitions with your left foot.
Have a chair in place and back right up to it, pretending that you are going to sit down. Bend your knees and gently lower your body towards the seat. Before you can even touch the surface of the seat, slowly stand again. Bend your hips while engaging your abdominal muscle. Maintaining good posture and lifting your torso helps make the exercise easier. As you progress, add hand weights to make the process more challenging.
While seniors avoid engaging in physical activities or exercise due to pain or limited range of motion, a sedentary lifestyle can only make the pain and mobility issues even worse.
At Westwood Physiotherapy & Wellness, we have a team of professional physiotherapists who can recommend doable exercises that will help you become stronger, more flexible, and better balanced. Give us a call at (519) 341-5161 to book our physiotherapy services in Guelph.
by Malkeet Marahar | Jun 24, 2022 | Health Tips
Your body posture comes instinctively. You never really mind slouching over your laptop or always favouring one side while standing — until your shoulders, neck, and back start to ache. For a while, you may reject the discomfort, but it’s your body’s method of drawing your attention to itself.
Ignoring basic posture advice can ultimately have negative health consequences. Your muscles are overworked as a result of poor posture, and as your immune system attempts to restore those muscles, your general well-being could be compromised.
How Does Posture Affect Your Health
1. Back, Neck, and Shoulder Pain
Poor posture puts more strain on the spine, causing injury to the vertebral discs and muscles, as well as an increased risk of neck, shoulder, and back pain. It can also cause the lumbar muscles to shorten and tighten, contributing to undesirable tightness and lower back pain.
However, make sure you also don’t overcompensate by bringing your shoulders back too much on your own, as this can cause muscle stress and stiffness. Back pain can be induced by “military posture” or when a person tries to stand or sit up ramrod straight, raising his or her chest and overworking the lower back muscles. Your lower back will overstretch if you push out your chest too much.
2. Head and Jaw Pain
Likely, some persons who have stiffness, tension, or pain in their head and jaw are actually suffering from the consequences of poor posture. Bad posture can cause tight neck muscles and disrupt your spine’s natural curvature, resulting in headaches. As you may spend more time bending forward, it increases your chances of clenching your jaw. This is why “jaw clenchers” frequently fail to notice the link between their posture and the pain they’re experiencing. Your face muscles tense as a result of clenching your jaw, causing pressure to radiate throughout your head, face, and neck.
3. Fatigue
While it may seem counterintuitive, you can become exhausted while sitting, especially if you’re doing it improperly. Poor posture causes stress and compression in the wrong parts of your body, and this can drain energy levels fast. Additionally, your body is compensating for the added weight and compression rather than relaxing. Your joints, ligaments, bones, and muscles all show signs of tiredness eventually.
4. Mood Changes
Poor posture could be causing your stress and persistent negative mood. A study from Health Psychology outlines the negative effect of bad posture in personality development. People who sat hunched or slumped showed higher anxiety, lower self-confidence, and poorer dispositions than those who sat up straight. They were also more likely to use negative words than positive words. Not only may poor posture contribute to depression, but excellent posture can also help to combat depression and enhance people’s moods. In another study, people with depression showed improved self-esteem after sitting with good posture.
5. Poor Circulation
Improper circulation in the body can be caused by poor posture. This is particularly true when poor posture is combined with prolonged sitting. Sitting for long periods of time and cutting off your body from healthy blood flow can be harmful to your health. Bad posture’s impact on your cardiovascular system can occasionally be seen on your skin. Poor blood flow is a common cause of varicose veins. Because the walls of the veins of the legs are notoriously thin, these unsightly veins could be one of the long-term effects of bad posture.
6. Breathing Difficulty
It’s possible that respiratory problems, such as unexplained shortness of breath, are caused by poor posture. When you hunch forward, you’re limiting the amount of air you can take in with each breath. Over time, this might cause symptoms including shortness of breath or dizziness. Furthermore, chronic breathing problems caused by this form of restriction can deprive your essential organs like the brain and heart of oxygen.
7. Poor Digestion
It’s probable that your “tummy problems” are caused by bad posture. Unfortunately, not everyone can put the puzzle pieces together to figure out why they are in pain, uncomfortable, or bloated when bad posture is to blame. Many people who suffer from gastrointestinal problems as a result of poor posture spend a lot of time sitting at a desk. The downward pressure from slouching shoulders on the abdomen might compress important organs in the digestive system. The passage of food through your digestive tract might be changed or constrained by poor posture. This can have a significant impact on your ability to digest meals and absorb nutrients. Additionally, your posture could also be the reason for your sluggish metabolism because the constriction has the potential to slow down your body’s ability to metabolize food.
8. Spine Problems
When it comes to incorrect posture, back pain isn’t the only danger. Poor posture can also have a significant impact on spine integrity. Your spine has a natural curve. Hunching your back, bending your neck, or lowering your shoulders alter the shape of your spine over time by distorting spinal curves in your neck, back, and lower back. Changes in your spinal curves can hurt your entire body, causing everything from discomfort to a loss of movement.
9. Nerve Constriction
Poor posture can lead your spine and other bones to change their position over time, pushing your skeletal system to come into contact with your nerves. Nerves that have been “pinched” can produce discomfort not only in the back and neck but also in other places of the body.
Because the nerves in the neck and upper back influence muscle function in the arms, wrists, and hands, poor posture can cause problems in these areas, some resulting in carpal tunnel syndrome. Carpal tunnel syndrome can also be caused by poor wrist position. While it’s crucial to keep an eye on your upper body posture, hand posture, especially while typing, is also an important factor.
10. Impaired Sexual Function
Another side effect of bad posture has something to do with your sexual function. Posture shortens and contracts the pelvic floor muscles, which are major sexual muscles, and as a result, can have a significant impact on men’s and women’s sexual function. When the pelvic floor muscles are stiff and weak, they are unable to exercise their full force and vigour, resulting in poor or absent orgasms. Men could experience reduced stamina and ejaculations, while women may have lower libido and fewer orgasms.
Get Help from a Chiropractor in Guelph
Your posture encompasses more than just how you walk, sit, or stand. Poor posture can have negative consequences for your physical, mental, and emotional health. It’s not easy to correct poor posture on your own. Sometimes, you’ll need professional assistance to get it right. Chiropractic adjustments could help you improve your posture to feel better, healthier, and happier.
Westwood Physiotherapy and Wellness offers chiropractic treatment to help you maintain your well-being and quality of life. Call us at 519 341 5161 to book an appointment.
by Malkeet Marahar | May 12, 2022 | Health Tips
There is a reason why professional athletes get their own physical therapists. Injuries are a common occurrence in any sport. Accidents do happen, no matter how hard players strive to avoid them. Many athletes have been unable to practice, participate in games, or even finish their careers due to sports injuries. A few physiotherapy sessions may be all you need to relieve pain, improve their overall health and fitness, and avoid recurrent injuries.
Sports physiotherapy treats musculoskeletal problems induced by sport and exercise. A physiotherapist can incorporate other approaches such as massage, acupuncture, and mobilization techniques to aid rehabilitation. In addition, they will provide exercises to help improve function and limit the risk of future injuries.
Importance of Rehabilitation in Sports Injuries
Sports and physical therapy go hand-in-hand. Here are some of the health benefits of physical therapy for athletes:
- Accelerates Recovery from Injury
Physical therapy’s major purpose is to rehabilitate individuals who have had surgery or have been injured. When you first start physical therapy, a licensed rehabilitation physical therapist will conduct a movement test to assess your physical abilities and limitations to ensure optimal mechanics during particular tasks. The screening includes several motions that test your mobility, stability, balance, and strength.
Your physical therapist will develop a treatment plan to address your unique condition after a comprehensive physical assessment. During your sports injury rehabilitation, they will concentrate on specific weak regions to improve the functionality and assist recovery.
- Eliminates Pain
Serious injuries can have long-term consequences for athletes, even after they have recovered from surgery. The best way to regain your strength and relearn your body’s limits is by working through the discomfort in a controlled environment. Having a team of therapists that engage in a variety of treatment approaches to help you recover may be part of your physical therapy. If you’re in a lot of pain, tell your physical therapists about it so they can help you the best they can.
- Relieves Muscle Soreness
People of any age and fitness level experience delayed onset muscular soreness. It frequently affects individuals who are just beginning an exercise regimen or trying out new exercises. Its symptoms might be exacerbated by overtraining, stress, or inadequate nutrition.
A deep tissue massage can help you if you are struggling with this condition. This massage can help you recover faster by improving muscular function. After a few regular sessions of physical therapy for sports injuries, you will be able to work out considerably harder and for longer periods.
- Increases Strength
Physical therapy aims to return you to your pre-injury state while also equipping you with the tools you’ll need to avoid recurrence. To deliver the strongest force, your muscles work together in a chain reaction. If one or more of these areas is weaker than the others, your body may strive to compensate, resulting in harm. The muscles around your injury will be weakened as a result of rest or possibly casts and braces and will require rehabilitative conditioning.
Rebuilding strong muscles is part of working with your physical therapist to regain the full ability of the affected area. This is accomplished by focusing on your goals and areas that require improvement through a therapy plan that best supports you.
Flexibility is essential for runners, swimmers, football players, gymnasts, and other athletes. However, not everyone’s muscles and joints are flexible. Muscle function can be affected by even minor injuries. A physiotherapist might suggest stretching and strengthening exercises to help with your problems. This results in an increased range of motion and flexibility. It can help you become a better athlete and reduce your chance of injury in the long run.
- Prevents Injuries
Physiotherapy is much more than just pain management and injury treatment. It’s also about avoiding injuries from occurring. Physiotherapists usually advise athletes to perform exercises that will help them become more flexible and increase their range of motion. This enhanced flexibility aids players in avoiding injuries in the future. Furthermore, physiotherapy treats the whole person rather than just the injured area. A qualified therapist can give you tips on how to exercise safely and avoid getting hurt.
- Boosts Performance
This type of therapy can help you gain an advantage over your competitors. It aids in the improvement of movement patterns, the correction of muscular imbalances, and the improvement of mobility. Some physiotherapy activities improve operational fitness and movement control. Others help you maintain joint flexibility while strengthening your core and back muscles. As a result, you’ll be more successful in your chosen sport.
Common Injuries That Can Benefit From Physiotherapy
Athletes who participate in physical and contact sports, whether they are amateurs or professionals, are more vulnerable to injury. Fortunately, physiotherapy can help even the most severe conditions.
- Strains
A strain injury occurs when a muscle or tendon is overstretched. One of the ways strains occur is when you suddenly discover you’ve “pulled a muscle.” A muscle can be harmed if it is mistreated, tired, or overused. The injury’s severity ranges from minor to severe.
A strain injury has the following signs and symptoms:
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- Redness, swelling, or bruising
- Pain
- Muscle or tendon weakness
- Muscle spasms
- Muscle function loss
- Sprains
The most frequent sprain injury is twisted ankles, which occur when people fall or twist unexpectedly. The ligament is overstretched as a result of the rapid impact.
The following are signs and symptoms of a sprain injury:
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- Pain
- Swelling
- Bruising
- Immobility
- Knee injuries
Knee injuries can either be acute (such as from a rugby tackle, a tumble, or landing awkwardly while playing volleyball) or chronic (such as from prolonged running with bad foot biomechanics or osteoarthritis). Whatever the injury, it usually results in knee discomfort, loss of range of motion, joint stiffness, weakness, and possibly knee instability or clicking, restricting your ability to perform everyday activities.
Physical treatment for knee pain entails a comprehensive evaluation and assessment of the complete lower leg, from hip to foot. Your physical therapist can analyze your knee discomfort and recommend the appropriate exercises to help you reduce pain and increase overall mobility. You could be back running post-ACL surgery in no time.
- Plantar Fasciitis
Plantar fasciitis is frequently observed in sports injury clinics due to poor biomechanics and inappropriate footwear. Without the right arch support, athletes who have flat feet can acquire this problem over time. Plantar fasciitis is common in people who are overweight or who spend a lot of time on their feet.
Your physiotherapist can assist you in releasing the underlying fascia to relieve discomfort and restore correct foot and ankle function.
- Back pain
Back discomfort can be caused by repeated motions, trauma, or problems with the intervertebral discs. Poor sports technique can contribute to these and other problems, as well as acute and chronic lower back pain.
You can regain normal function and pain alleviation by performing the appropriate exercises, stretches, and mobilizations. Having a physiotherapy facility nearby assists you to avoid future injuries while also boosting your athletic abilities.
Physical therapy helps a player regain strength and mobility following an injury by using a variety of exercises, stretches, and specific procedures. It can also assist them in managing discomfort and avoiding future injury.
You don’t have to be a professional athlete to benefit from physiotherapy. Visit a physiotherapist in Guelph through Westwood Physiotherapy and Wellness. Book an appointment by calling us at (519) 341-5161!
by Malkeet Marahar | Mar 31, 2022 | Health Tips
Every day, millions of people suffer from back or neck pain. In Canada alone, 4 out of 5 adults would have experienced back pain at least once in their lives. And it’s not only the discomfort; living with this ailment can have a negative impact on your whole quality of life. It could cause you to miss work or school, hinder you from performing even basic, normal activities, and keep you from enjoying simple hobbies.
The importance of spine health is crucial to maintaining a happy and active life. Maintaining its strength and mobility will lower your chances of developing back pain later. Fortunately, it can be relatively simple. The overall health of your spine can be greatly improved by adopting some good habits and practicing better body mechanics. Here are a few important tips for a healthy spine:
- Stay Fit and Active
Maintaining a healthy spine requires sticking to a solid exercise routine. Besides, exercise can help you recover from a back injury.
You don’t have to be a professional athlete or a fitness expert to perform some exercises, although it is highly recommended that you seek advice from a certified specialist to customize a program to your specific needs.
Every day, set aside some time for activities and aim to strengthen your back, hamstrings, and abdominal muscles. These basic workouts will aid in the circulation of nutrients into your tissues, the healing of injuries, and, most importantly, the maintenance of your bones and muscles.
Especially now that most people are working from home, maintaining a good posture could be the last thing on their minds. Many people slouch when they sit or walk, and they are frequently unaware of their poor posture.
The spine curves naturally, so it is important that you support this arch; otherwise, your spinal nerves could be damaged. It’s difficult to be constantly aware of how you sit or stand. To keep a healthy posture of the spine, take a few minutes to stretch or stroll. You can also set an alarm or write a note somewhere visible to remind you that it’s time to check your posture.
- Keep a Healthy Weight
Without a doubt, correct nutrition and diet boost your general health. Food for spine health is often rich in calcium as well as other nutrients and vitamins to build your bones and avoid spinal disorders like osteoporosis and osteoarthritis. Also, consume meals high in antioxidants and anti-inflammatory compounds.
To relieve pressure on your spine, attempt to maintain healthy body weight. This also lowers your chances of suffering a back injury.
There are several advantages to walking. It will not only offer you time to relax or meditate, but it will also help you maintain a healthy spine. Walking might help you maintain your balance by strengthening your core muscles. It can also help you to become more flexible in your spine, enhance your balance, and strengthen your bone structure.
Before beginning a walking program, make sure you seek permission from your doctor, especially if you feel discomfort. You don’t need to start with a long stroll; a few short walks around the park or from your home to the office each day is enough.
- Get a Good Night’s Sleep
It should come as no surprise that getting enough sleep is critical to your overall health. Your body recuperates while you are asleep.
To care for your healthy spine while in bed, make sure your pillow supports the arch of your neck and back when you’re lying down. Also, sleeping on your stomach places more strain on your spine. Sleep on your side or back instead.
The flexibility and mobility of the soft tissues of your joints are regulated by hydration. Dehydration is particularly damaging to the spinal discs, which causes them to shrink. When the discs lose fluid, become brittle, and slip out of place, herniated or slipped discs occur. Herniated discs are the most common cause of sciatica, which can cause discomfort in your back and legs. As these tissues deteriorate, the protective padding of your spine is removed, compromising your structural health.
- Practice Mindfulness and Meditation
Back discomfort can be relieved by taking time each day to relax and meditate, according to research. This exercise also does not require much resources. You only need a calm place and at least 10 minutes to yourself. Some people prefer a dark room, while others prefer natural lighting. Some people prefer walking meditations, while others prefer to sit stationary. Simply make sure you are free and comfortable in order for it to be effective.
- Work with Caution and Care
Lower back discomfort is a prevalent cause of work-related disability. Most of the time, the job takes precedence over health. While working, you may be asked to lift objects on a regular basis. If you work in an office, you may be required to sit for the majority of the day.
If you have to sit for lengthy periods of time at work, ergonomically orient your desk and chair to support your spine. Using a stand-up desk or sitting on an exercise ball are two other choices. You can also keep yourself active by walking from work to home.
- Get a Chiropractic and Massage Therapy
Massage has been demonstrated to be an effective treatment for back pain in many studies. It speeds up the recuperation of painful muscles and boosts endorphin levels. Chiropractic treatment, for instance, emphasizes the integral link between your spine and health. The proper manipulation and alignment of the spine can help to relieve pain and assist the body’s natural healing abilities.
A visit to a licensed chiropractor or massage therapist may be beneficial to your body’s relaxation.
Keep Your Back Healthy!
If you want to maintain a healthy spine with chiropractic treatment, Westwood Physiotherapy & Wellness is the place to go. Our chiropractor in Guelph is here to provide you with the high-quality health and wellness care you deserve. To schedule an appointment, send us an email or contact us at (519) 341-5161.
by Malkeet Marahar | Feb 15, 2022 | Health Tips
Physiotherapy can assist with a variety of physical aches and pains, including those caused by sitting at a computer all day. The average person sits for 13 hours every day. In fact, some experts believe that sitting has evolved into a new bad habit, dubbed “the new smoking.”
Fortunately, most desk-related symptoms can be alleviated with physical therapy, which can also keep your symptoms from worsening. If you feel that your symptoms are becoming more persistent, it may be time to seek the aid of a physiotherapist.
What Is Physiotherapy and What Is It For?
Physiotherapy is the use of physical means, such as fitness, massages, adjustment, and other treatments, rather than medication or surgery, to treat injuries, diseases, and illnesses.
When people hear of the word physiotherapist, they immediately think of back pain, or sports-related injuries. While this is well within the scope of what physiotherapists do, these are not the only issues they treat. Physiotherapists are trained and experienced health professionals who treat people who have physical issues as a result of injury, sickness, illness, or aging.
A physiotherapist’s focus is to enhance a person’s quality of life by using a variety of procedures to relieve pain and restore function, as well as to decrease the impact of any dysfunction in the case of a permanent injury or disease.
How Can Physiotherapy Help Desk Job Body Aches?
People aren’t supposed to sit for lengthy stretches of time. But who can condemn those who are tethered to their desks by being in office jobs? Fortunately, you still have control over this. You have the ability to alleviate the aches and joint pains caused by sitting too much .
Physiotherapy is one of the treatments available for the discomfort caused by prolonged sitting. You have a wide range of therapy options. The treatment plan given to you will depend on the nature and severity of your pain.
Physiotherapists can create a regimen that is tailored to your needs. To reduce aches and pains and muscle atrophy caused by muscular or joint stiffness, they will develop a personalized program that will be quite effective to your unique needs.
1.Strength and Conditioning
Muscle strengthening can be achieved by physical therapy. Abdominal strengthening is typically the greatest treatment for back discomfort.
Abdominal strengthening may help relieve back pressure. Physical therapists may utilize devices or other tools to help in this process.
Stretching has a number of health benefits, including increased flexibility, improved blood flow, increased energy levels, the release of endorphins, and a lower risk of injury.
Physical therapists use a variety of stretching treatments. Ballistic, static, and dynamic are some of the most prevalent. Physical therapy stretching and strengthening will help you a lot, depending on your level of pain and your doctor’s advice.
2.Helps Develop Proper Ergonomics
Physical therapists will not only work on stretching and strengthening, but they will also educate you on good ergonomics.
Ergonomics is the study of people’s productivity in the workplace. It is determined by a person’s work environment, abilities, physical needs, and restrictions.
Ergonomics aids in the reduction of risk factors that could cause harm.
The importance of ergonomics in physical therapy cannot be overstated. Patients who do not have good ergonomics are more likely to return with the same problem.
3.Develop Exercise regimen for neuromuscular re-education
Balance, posture, and coordination can all be improved with neuromuscular re-education exercises and manual therapy techniques. Physical therapists use it as part of their treatment plan. Neuromuscular reeducation exercises can help with more than 90% of soft tissue problems that chiropractors see.
Physical therapy can aid in the restoration of natural and energy-efficient movement patterns in this way. It can also aid in the optimization of joint biomechanics and the reduction of discomfort caused by neuromuscular inadequacies. Physical therapists that specialize in this form of therapy will evaluate you depending on a variety of factors.
Various functional strengthening, balance, stretching, and coordination tasks are included in the workouts. This form of physical therapy can be quite beneficial and may also assist you in better managing your symptoms.
4.Improve Flexibility
Overload causes the majority of low-back ailments. Low-back strain or injury occurs when too much force is applied to the joints, discs, ligaments, and muscles of the lower back. It can occur suddenly or gradually. Low-back and hip stiffness and tightness are frequently the first signs that something is wrong.
Maintaining adequate hip, low-back, and thoracic spine range of motion and flexibility is critical for lowering the load on your low-back caused by sitting or standing behind your desk. Stretching is more beneficial to persons with a “stiff” body type than it is to those who are hypermobile. Strength and stability are more important than flexibility in minimizing the risk of low-back injury in hypermobile workers.
5.Educate you on effective at home regimens
The best part about physiotherapy is that it is a pain-relieving, non-invasive practice. As a result, your therapist can help you learn or develop a successful home regimen that you may incorporate into your everyday activities to improve your quality of life.
They’ve been taught to do more than just stretch your limbs. They can provide you advice on food, exercise, and even simple things like appropriate posture. If you wish to get into a more active way of life to break free from a sedentary existence, your therapist can help you devise a strategy for getting you into a more active lifestyle without putting you in significant risk for injury.
Seek the advise of a professional
The only way to reap the benefits of what physiotherapists can offer is to go out and visit one. They can greatly improve your quality of life and may even help you increase your productivity at work by helping with all the body aches associated with a sedentary life.
If you are suffering from persistent pain, also known as chronic pain, or an accident, physical therapy is a great option. If you’re looking for well trained, certified, and trusted physiotherapists, turn to Westwood Physiotherapy and Wellness. You may contact us at (519) 341-5161 or send us an email at info@westwoodphysiotherapy.ca.
