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.
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!
Ask yourself these questions:
Did you know the muscles that move the TMJ are the same muscles you use to chew food (muscles of mastication), the masseter, medial pterygoid, lateral pterygoid and the temporalis muscles? Your Myotherapist will address these muscles when you visit Inner Outer Health.
How do I locate the TMJ?
You can find this joint yourself by placing a couple of fingers in front of your ear, and open and close your mouth. You can also placing your index finger in your ear. When you do this action you will feel the TMJ move form under your fingers.
What is TMJ dysfunction/ TMJ Syndrome?
The best ways to describe this is to view the YouTube video below.
Generally speaking, pain or restriction around the jaw (joint or muscles) that occurs over an extended period of time can be termed dysfunctional.
Over time, the disc of the TMJ can wear and become very thin, or changes may occur to the disc due to dysfunction, which may create impaired movement of the joint. When there is dysfunction present, if it is not treated early on it could lead to disc degeneration and TMJ Syndrome.
TMJ dysfunction can be classed into three different categories:
Any one or more of these categories may be present at once. Most people have fairly mild cases of the disorder, whereas others may have persistent and chronic issues with their TMJ. Disc displacement is not uncommon.
Symptoms of TMJ Dysfunction
Symptoms of TMJ can be very diverse, however the most common symptoms include:
Causes of TMJ dysfunction
There are many possible causes for TMJ dysfunction, including neurological, muscular, vascular, problems with the joint itself or hysterical conversion . Other causes could include:
How to treat TMJ Syndrome
Often, jaw problems can resolve in several weeks to months. The TMJ.org site states that “less is best” when it comes to TMJ treatment
If you have recently experienced TMJ pain and/or dysfunction, you may find relief with some or all of the following recommendations. Treatment for TMJ Syndrome / TMJ Dysfunction / TMJ Disorder can include:
The following recommendations are ways that you can self-treat your TMJ disorder.
At Inner Outer Health, we offer Myotherapy which can help in the treatment of TMJ dysfunction by working through trigger points (knots) in the muscles around the jaw, neck, shoulders, and back and other techniques. Your Myotherapist can also give you specific exercises and stretches to do at home for your own self-treatment in between your sessions.
If you or someone you know is suffering from TMJ dysfunction, please share this information with them.
Headaches are not just a pain in the neck for many of us, but they are an increasingly common health problem in Australia. Even 18 years ago in 1995, having a headache was the illness or condition most commonly reported by individuals according to the Australian Bureau of Statistics survey. Almost 15% of the Australian population reported taking medication to treat their headaches and the age group that was most likely to report having a headache was between 25-44 years. Headaches are described in a variety of ways and occur for a variety of reasons.
The most commonly described headaches are tension headaches, migraines, cluster headaches and sinus headaches.
Tension Headaches are frequently caused by muscle contractions or spasms over the neck and head, and can be precipitated by emotional or physical stress, by worries or anxiety such as pressure at work or a family argument. People describe tension headaches as a tight band of pressure around their head as a weigh on top of their head or shoulders. The pain tends to worsen during the late afternoon and evening.
Migraines are a severe, throbbing headache which often affects only one side. Migraines can be triggered by certain foods, sounds or emotions. People who suffer from migraines often experience nausea, vomiting, and sensitivity to light and noise at the same time. One of the distinguishing features of a migraine is that the person experiences a warning sign known as an “aura” sometimes up to an hour before the onset of the headache itself. The aura manifests as flashing lights or tingling and/or numbness down one side of the body.
Cluster headaches are not the same as migraines. They occur in bouts or clusters lasting for 10 minutes up to 3 hours and can occur again several times within a 24 hour period. A cluster headache can cause severe pain behind one eye or one half of the head, with accompanying redness and watering of the eye and sometimes blockage of the nostril on that side.
Sinus headaches are caused by an increased production of mucus within the sinuses or in more serious cases, the increase in mucus causes blockage of the drainage system of the sinuses. The sinus headache produces a severe feeling of pressure building up over the face and eye. Ear aches sometimes go hand in hand with sinus headaches.
Common Causes of Headaches
There are many possible causes of headaches. As pain receptors are located in the head or neck, when something stimulates these receptors headaches can occur. Possible triggers of the pain receptors can include:
Treatment of Headaches
Your Myotherapist may use a variety of options to treat your headaches depending on the cause and type. Some of the treatment options include:
If you are experiencing headaches or any of the symptoms described here, we can help you, so please contact us to make a booking.
Stretching will enable your body to perform better at day-to-day activities because the muscles are tough, strong and supple for everyday ease of function. By incorporating stretching as a part of your daily routine, you will start feeling better in your body and feel more flexible in your daily movement.
Why do muscles tighten up?
There are many reasons why muscles contract and get shorter, stiff and tight. Some common reasons include:
Benefits of Stretching
As we age, our muscles naturally become shorter and tighter, limiting our overall flexibility. This limitation in movement can create pain, and make you more susceptible to injuries. Did you know regular stretching can:
What stretches should I do?
Your Myotherapist can help you know which are the best stretches for your body. Depending on your imbalances, specific muscle stretches may be required.
When you come in for a session at inner outer health, we will be able to tailor a stretching program for you that is practical and functional, to be incorporated into your daily lifestyle. We may end up giving you one or several stretches specific to your problem/area of pain.
Here are a couple of common areas that we suggest stretching daily:
Chest Stretch (pecs):
Lena Yammine and the dedicated team are the authors of the Inner Outer Health Blog.
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