Do you ever find that sitting at your desk all day can be really taxing on your body? Below are some stretches you can do whilst at your desk to help reduce pain and discomfort. Why not get the whole office involved!
Carrying a bag around on a daily basis is essential for most, particularly as a convenient means to hold many items. Whether it be your gym bag, computer bag, briefcase, tote, or handbag, these necessities may be contributing to your physical pain.
Even your wallet can be causing you pain!
When carrying your bad for long periods of time, move your bag from shoulder to shoulder. This will avoid one shoulder having to strain itself the entire time. Depending on the bag you are using, you may be able to sit the strap diagonally across your body, which would also be ideal to avoid straining one shoulder over the other.
Avoid Thin Straps
A thicker strap distributes the weight of the bag evenly over your shoulder. Thin straps or 'chain' handles are likely to dig in to your shoulder, causing pain and irritation.
Using a smaller bag limits the amount of objects you can fit. This is more desirable than carrying a larger bag, which can fit more, resulting in a much heavier bag. You may even consider using a clutch which will allow minimal objects. Just be mindful that you should alternate hands used to carry it.
Consider Other Bag Styles
Different decorations or fabrics can add to the weight of your bag. Consider shopping around for a bag that feels lighter in weight. It's also important to consider the placement of inner compartments. If they are distributed evenly around the bag, this will avoid one heavy load.
Consider A Backpack
A backpack, or a bag with evenly distributed straps, is always preferable to avoid straining one side of your body. In saying that, it is also important that backpacks are worn appropriately. Using both straps, keep the back of the backpack against your back. When packing your backpack, heavier items should be placed so that they are closest to your back when wearing your bag. Don't let the backpack fall loose, so it ends up hanging toward your bottom.
These tips are also important to consider with your children's schoolbags. Click here to discover more about the effects your child may be experiencing as a result of a heavy or inappropriately worn schoolbag. You may also find some useful information for yourself.
Empty Your Bag Regularly
Clean out your bag on a regular basis, and only leave items in your bag that you need for the day, as opposed to carrying around extra items that do nothing but add to the weight of your bag. If you require many items or heavy items, and cleaning out your bag doesn't help, perhaps consider investing in a carry bag with wheels.
When carrying a bag, never use the crook of your arms! If you're resting your bag strap over your shoulder, do not ever raise your shoulder to accommodate slipping straps. You may wish to consider using your hands to hold your bag, being sure to alternate between hands regularly.
As mentioned earlier, aches and pains from carrying around a bag can be felt throughout the body in various ways.
In addition to the solutions provided above, visiting your Myotherapist can also help alleviate some of the unpleasant symptoms experienced with carting around your belongings all day.
Term one of the school year is done and dusted. One thing you may have noticed, is an increase in complaints from your children since the commencement of term one, specifically related to aches and pains, or sore shoulders and back. What you may not have realised is, these complaints could be related to those nasty heavy school backpacks your children are lugging around.
We have found this helpful infographic (below) which described the impact of carrying around those hefty school bags, on your kids' young bodies.
Make the most of these school holidays and spend the time investing in a new backpack with extra back support for your children. A new bag will allow your kids some relief from their aches, which will give them the opportunity to focus on their school work for the rest of the year to come.
If your child continues to suffer and a new backpack does not work, schedule an appointment with your Myotherapist for treatment and advice. You can book now by clicking here.
Whether you are pregnant yourself, or you know of someone who is, you will understand that while these women are creating new life, aches and pains coincide with their changing body shape.
This is why many women in this situation need, and hopefully seek out myotherapy treatment.
What may not have been known is, that Myotherapy is more than suitable to assist women who are pregnant. There is no need to search far and wide for the specialised 'pregnancy massage'.
Using specialised body cushions and techniques, your Myotherapist will provide you with a safe and comfortable treatment session, after which you will discover many benefits.
To learn more about body cushions, techniques and benefits of Myotherapy, click here.
Allow yourself some relief from the stress pregnancy places on your body. Book your Myotherapy appointment today by clicking here.
Often when we injure ourselves, we use the terms 'sprain' and 'strain' interchangeably. The reality is, that these two terms describe two different types of injuries.
The table below provides you with a brief explanation of the differences between a sprain and a strain. We've also found a video (below) that you might be interested in watching for further information.
Although sprains and strains vary in many ways, they actually have one thing in common - their pain management technique. Both sprains and strains can be treated using the R.I.C.E. technique:
Now you know a little more about sprains and strains. From here onwards you can use these terms correctly (and tell others who are not!).
We do recommend, however, that in the event of any injury, that you seek opinion and treatment advice from a health practitioner, such as your local Myotherapist.
Don't forget, we enjoy reading your thoughts and comments! We welcome ideas and opinions, so please comment below.
But don't give up hope! There are a number of strategies to look out for to determine if you have poor posture, and many helpful tips on how to correct it.
To make it easier for you, we have compiled a detailed, easy to refer to guide with all the information you need to know.
Click here to find out more about what you can do to help your posture, which leads into many other natural health benefits.
So why not do the same with your body? Your body cannot be replaced, but can certainly be maintained and improved for optimal wellbeing and health. Regular maintenance with your Myotherapist can give you better quality of life and long term pain relief. If left untreated for long enough, you'll be burdened with significant pain, restriction, loss of muscle tone, stiffness, sleepless nights, and eventually increased costs associated with a poorly maintained body. This can be avoided by having regular treatments with your Myotherapist which is not a luxury but a necessity of LIFE.
Your Myotherapist can decrease the pressure in your muscles and loosen those stiff joints that can cause debilitating pain such as arthritis and many more.
Why not not call your body mechanic (myotherapist) now for a service and reap in ALL the benefits today.
Now that spring/summer is in full swing, most of us want to be out enjoying the sunshine. For most people, the easiest way to do this is in the garden. While surrounding yourself with nature and nurturing the plants that grow around you can be relaxing and relieve stress, it can also come with the pain of the physical demand.
Below are some common ways that gardening can affect your body and cause you pain.
Overuse of the elbow joint causes small tears in the soft tissue, particularly where the tendon attaches to the bone. A tendon is a band of tissue that connects the muscle to the bone. Tears or inflammation of a tendon is referred to as tendinitis, and this can be experienced as an ache or pain the inner or outer elbow (referred to as elbow pain).
Do you suffer Elbow pain?
Tennis elbow and golfer’s elbow are the two main injuries resulting in elbow pain, with tennis elbow being the most common. In fact, about 1 in 3% of people suffer from tennis or golfer’s elbow.
Symptoms of elbow pain include :
Tennis elbow is a term used to describe a condition where the outside of the elbow becomes painful by overuse of the arm, forearm, and hand muscles. When these muscles are used repeatedly, small tears may develop in the tendon. This eventually leads to discomfort or pain where the tendon is attached to the bone.
Middle aged people are more likely to get Tennis Elbow
Anyone can develop tennis elbow – you do not have to play tennis to get it. The term is named tennis elbow as the repetitive use of the elbow joint resemble the movement used when swinging a tennis racquet.
According to the virtual medical centre, middle-aged adults aged between 40 and 60 are more susceptible to tennis elbow, although it can affect anyone at any age.
Onset tends to be gradual
Some tips to prevent elbow injuries before they happen includes:
If symptoms persist consult your doctor or natural therapist (e.g., myotherapist)
Golfer’s elbow is a term used to describe pain and tenderness on the inner part of the elbow. Overusing the muscles in the forearm that allow you to grip, rotate your arm, and flex your wrist can form tears in the tendons, which cause pain and inflammation.
Golfers Elbow effects the inside of the elbow
Similarly to tennis elbow, anyone can get golfer’s elbow – not just those who play golf. It is named golfer’s elbow as the tendon involved in this injury is strained when motioning as if you were swinging a golf club.
Golfer’s elbow is most common in adults above the age of 35, although it can affect anyone at any age.
Do you suffer from knee pain? Did you know knee pain does not only affect sporting people but the aging population as well.
There can be multiple causes of knee pain. Some of these include:-
Due to the shock absorbing nature of the knee, everyday wear and tear can take its toll on the joint. Not to mention the functionality of the knee makes it nearly impossible to immobilise and keep still.
Your knee is designed to absorb the pressure from gravity and your body to move the leg. Under this enormous pressure, the structures of the knee can be compromised. As you would know, it does not take much to dislocate or injure a knee enough and cause copious amounts of pain.
If this is sounds familiar to you or you know someone that does Myotherapy may be your solution.
As our society advances, so does our understanding of health care and the human body. It is for this reason that many people have now turned to a more holistic and preventative approach to their health, such as Myotherapy. Rather than taking medication that will only help once your health is already compromised. Myotherapy can be used to prevent injuries to the body, and aid the body to recover on its own.
Myotherapy can be used to treat a wide range of disorders including:
A lot of the time, people are only aware of a problem with their body once they are already in pain. Regular myotherapy visits can help reduce the cause of muscle pain, tension and even injuries before they become problematic.
By targeting trigger points in the body your myotherapist can release pain and tension.
Trigger points are generalised as the irritability in muscles and their associated fascia. Trigger points are activated directly by overloading the muscle, overworking, fatigue and direct trauma. Myofascial trigger points can create different types of pain. It could be knife-like or stabbing, dull and achy, burning, numb or even tingly.
Trigger point pain can include headaches that are often diagnosed as tension, sinus or migraine, neck pain that radiates into the arm and forearm and into the lower back, thigh and leg.
Not only can a myotherapist treat you during a consultation, they can also teach you and show you many techniques to promote wellbeing and allow you to help yourself and strengthen your own body against illness and injury.
Click here to book and see for yourself.
Treatment for Lower Back Pain Often pain medication is the first option people think about when treating back pain to get quick relief. This may be fine for short term, however until the cause is addressed and treated, the symptoms will continue to appear.
There are many different options for treating back pain, and depending on the cause, a combination of different therapies may be required. Since everybody is different, what works for one person may not work for the next, so it is important to find what works for you.
Trigger Points in Lower Back
Myotherapy is extremely helpful in reducing pain and tension through the body, as when muscles are tight, they can affect posture, and therefore tension throughout the whole body. Tightness through the psoas, quads, rectus abdominus, gluts and diaphragm tend to be muscles that are neglected in treating lower back pain. Working through these soft tissues with your Myotherapy can bring about great results, even after one session.
Risk factors for developing lower back pain
There are certain factors that can increase your risk of developing back pain, or aggravate it once you have it, including:
Self Care for Lower Back Pain If you are suffering lower back pain, these are some of the things that your myotherapist can recommend to you to help, it if you can’t see a Health Professional straight away.
Call your doctor if:
Preventing Lower Back Pain
It is good to take note of what you have been doing (or not doing!) that affects your back pain. Some ways to prevent lower back pain include:
Lower back pain does not have to take over your life. In many cases, there are ways to get the help and support you need, if you choose to find it. If you are suffering from lower back pain, why not try Myotherapy and see for yourself how it can help you. You can make a booking online or you can call us on 9440 9453.
If you are experiencing lower back pain, you are not alone…
Did you know that 80% of people over the age of 35 experience lower back pain at some point in their lives? And 1 in 4 people will be suffering from it right now…
There is also a link between chronic pain and depression, and they commonly occur together. Depression is often associated with decreased function due to chronic pain, as people are unable to do the many things they would normally have been able to do without pain.
Back pain can refer to both upper and lower back pain. Upper back pain affects the mechanics of the lower back, so sometimes they will co-exist. This blog will focus on lower back pain.
What is Lower Back Pain?
Acute Back Pain vs Chronic Back Pain
Lower back pain can be experienced as pain or tension around the lower back area (lumbar spine) and can affect the spine, joints, ligaments and muscles as well as nerves.
Commonly, the muscles that are responsible for creating pain in the lower back area, include:
Fascia connects via Myofascial Lines or “Fascial Trains”, whereby muscle fibres that run the same direction connect via the fascia. Looking at the picture of the Superficial Back Line (one of 12 different Myofascial Lines”), you can see that fascia connects your head to your toes – literally! Fascial line tightness can contract not only the fascia covering the muscle, but can contract a whole line of fascia, creating overall tightness throughout the body, which creates musculoskeletal imbalances.
The thoracolumbar fascia is a diamond shape of connective tissue that is located directly over the lumbar spine area. It forms the attachment of the Latissimus Dorsi Gluteal muscles, and the Transverse abdominus muscle (core). This area can also become tight and contract, creating postural imbalances.
It’s sometimes hard to know exactly what causes back pain. It’s usually thought to be related to a muscle strain or mechanical dysfunction in one of the structures in your back, rather than just a nerve problem.
For many people with back pain, there isn’t any one specific underlying problem or condition that can be identified as the cause of the pain. Lower back pain can have many causes including:
Symptoms of Lower Back Pain
Symptoms of lower back pain can depend on the cause. Some common symptoms include:
If you are experiencing these symptoms, book in to see our Myotherapist today who can start treating you for your lower back pain.
In “Part 2″ our next blog will cover treatment options, self care and prevention of lower back pain, so stay tuned!
Lena Yammine and the dedicated team are the authors of the Inner Outer Health Blog.
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