Hello,
TGIF!!!! Yes I am always very excited About Fridays!!! So earlier today I was doing one of my routine readings that I get to do anytime I have the luxury of holding my phone (I bet I have that luxury almost every time...lmao). And I stumbled on this write up by one of the best brains (a Physiotherapist) based in the US, and it resonanced deep.
Over the years, when a new patient comes into the treatment room, the very first thing he/she wants me to see is his/her Xray/MRI results; so that we can catch and crucify the culprits ca
using them pain. So you can imagine my joy when I came across this article. It's a great tool to educate my patients and I thought you, my readers, should benefit too.
I hope you'll learn a thing or two and also spread the love.
Be the first to get subsequent posts by subscribing through email, you can also follow the blog and social media accounts where we can further relate.
will be up soon.
Here is the link: How to Interpret Your Lumbar MRI Results | PHYSIO ANSWERS
Till next time,
Adesola Adebowale, PT
08051225450, 08063378827
...hands-on care to keep you moving
Physiotherapy Blog
This blog aims to show you how Physiotherapy can help you achieve optimal health through MOVEMENT- the greatest painkiller in the world.
Friday 15 April 2016
Friday 1 April 2016
What Has Posture got to do with it: Sit up and Listen
When I was
in Junior high school, I really wanted to be an accountant for a very funny
reason- yes, because I felt I will have to work in a bank and be entitle to the
money in my care…lol but fast forward to my first year in senior high school, I
found myself in the sciences (story for another day). Several decades after, I
am a PHYSIOTHERAPIST!!!! Do I love my job? Of course yes!!! But another peck to
my job is that I dont have to sit all day like an accountant does (covers
face).
I will be highlighting various methods to prevent the common complications (neck pain, back pain and other musculoskeletal conditions) associated with prolonged and improper sitting postures. These methods include education on proper sitting technique, simple exercises that can be performed in the workplace, and the correct ergonomic workstation setup that can prevent or alleviate the majority of musculoskeletal ailments common for those who sit for long periods at a desk or computer.
While you are seated, make sure you are
doing all you can to ensure good health of your spine.
1.
Check your posture.
Sit as close as possible to your desk, with your upper arms parallel to your spine and your hands rested on the work surface.
Sit as close as possible to your desk, with your upper arms parallel to your spine and your hands rested on the work surface.
At this point,
examine whether your elbows are at a 90-degree angle. If they are not, adjust
your office chair higher or lower as necessary.
Also make sure that
your legs are bent at the knees at a 90 degree angle. Try to maintain this
ideal sitting posture as much as possible, and if you find yourself slacking,
give yourself a break by getting up and stretching.
2.
Don’t sit too high.
By the end of the day, the average person’s ankles swell from 6 to 8 percent. Patients with back, leg, or circulation problems can experience swelling from 10 to 15 percent. Sitting in a chair that is too high can increase the odds for ankle swelling.
By the end of the day, the average person’s ankles swell from 6 to 8 percent. Patients with back, leg, or circulation problems can experience swelling from 10 to 15 percent. Sitting in a chair that is too high can increase the odds for ankle swelling.
A seat height ranging
from 16 to 21 inches off the ground is suitable for most workers. To test
whether or not your chair is too high, slide your finger underneath your thigh
at the front end of the chair. If it’s easy to do, your chair is likely at a
good height. If there is less than a finger’s width of space between your thigh
and chair, your chair is likely too high.
3.
Boost your feet in
certain situations.
If you have to lift your feet off the ground because of a chair or a desk that is too high and cannot be adjusted, consider using a footstool to prop and rest your feet as opposed to leaving them hanging all day long.
If you have to lift your feet off the ground because of a chair or a desk that is too high and cannot be adjusted, consider using a footstool to prop and rest your feet as opposed to leaving them hanging all day long.
Using a footstool
will reduce pressure on the feet, which decreases foot pain at the end of the
day.
4.
Raise your work
surface if needed.
If you are unusually tall and there is more than a finger width between your thigh and chair, consider raising the height of your work surface/desk.
If you are unusually tall and there is more than a finger width between your thigh and chair, consider raising the height of your work surface/desk.
Raising your desk
will then allow you to raise your chair to a more suitable height that will
reduce strain on your back.
5.
Check the depth of
your seat.
The depth of your seat may not be something you think about, but having the correct seat depth can make a difference in your back pain.
The depth of your seat may not be something you think about, but having the correct seat depth can make a difference in your back pain.
Seat depth refers to
the length between the back edge and front edge of your seat.
To check for proper
seat depth, first sit all the way back in your chair. Check the room between
the front edge of your chair and your calves by making a fist and bringing it
to the edge of the chair and pushing it on the calf.
If you can fit your
full fist between the front edge of the chair and your calf, you likely have
enough space for circulation. If not, your chair is likely too deep.
Moving the chair’s
backrest forward, inserting a cushion, pillow, or rolled-up towel to support
your lower back, or purchasing a new office chair are some possible solutions
to this problem.
6.
Support your back.
Ideally, your work
chair should do a couple of things: provide back support angling just past 90
degrees or up to 90 degrees, and include cushioning that pushes your back
forward when sitting back in the chair.
Low back support is
essential in preventing slouching and minimizing the load on your back. With
this in mind, the backrest of an ideal ergonomic office chair is typically
between 12 and 19 inches wide.
7.
Watch your posture.
A lot of times, workers have chairs with great back support but don’t take advantage of these features because they sit on the edge of the chair.
A lot of times, workers have chairs with great back support but don’t take advantage of these features because they sit on the edge of the chair.
Make a conscious
effort to press your bottom against the back of the chair, and avoid slumping
or slouching, which places extra stress on the lumbar discs and other
structures of the lower back.
8.
Watch the height of
your screen.
Once your chair has been adjusted to the height of the table, your legs have gotten comfortable and your back is supported, close your eyes and take a deep breath.
Once your chair has been adjusted to the height of the table, your legs have gotten comfortable and your back is supported, close your eyes and take a deep breath.
Casually look forward
with your eyes closed, and then open your eyes, which should be aimed at the
center of your computer screen. Adjust the screen so it is level with your
gaze.
If you need to raise
your laptop, consider using a stack of books or even a small box, which has
helped me reduce the likelihood of neck strain at work.
9.
Adjust your armrest.
Armrests play an important role in reducing neck and shoulder strain and diminishing the likelihood of slouching forward in your chair.
Armrests play an important role in reducing neck and shoulder strain and diminishing the likelihood of slouching forward in your chair.
Adjust the armrest to
the point where your arms are slightly lifted at the shoulders. Doing so will
allow the armrest to support just the elbow and take weight off the shoulders.
Perhaps after making
all these changes, you ultimately decide that you do need a new office chair. Parameters such as the seat’s
height, width, depth, materials, armrests, back rest, lumbar support, and
swivel should be considered.
In my next post, I
will talk about simple exercises you can do to prevent/ alleviate neck/ back
pain caused by prolonged or improper sitting posture.
Do you find yourself
having neck/ back pain often? Do you think it might be due to an improper
posture? Have you found ways to alleviate your back or neck pain in the office?
I will love to hear
your thoughts and comments.
Please do follow the blog and share with others.
Till next time,
Adesola Adebowale, PT
+2348051225450, +2348063378827
askthephysiotherapist@gmail.com
Sunday 20 March 2016
DEMYSTIFYING THE MYTH: PHYSIOTHERAPY
Some of the
common questions/ comments I get when I introduce myself as a Physiotherapist
or someone finds out I practise as a physiotherapist are; “ Oh!!! Its you
people that set people’s bone”, “you see I have been looking for someone that
will do massage for my grandma”, “you must be very rich because you should be
working with the football players”. These and many more are some of the
statements we hear from most educated, not- so- educated, elites amongst
others.
My aim with
this write- up is to help demystify some of the myths surrounding Physiotherapy
as a profession- conditions we see, requirements necessary to qualify as a
Physiotherapist etc.
Physiotherapy
is a regulated profession and to qualify to be a Physiotherapist; one must have
gone through a thorough Bachelors degree from any of the recognized
universities even though a country like USA has since shifted focus from
bachelors to doctorate degree as their first degree.
Hence, not
every tom, dick and harry qualify to be a Physiotherapist, even No PHYSICIAN OR
ANY OTHER MEDICAL TEAM MEMBER QUALIFY TO DO THE JOB OF A PHYSIO; albeit we work together with other
health professionals as a multidisciplinary team.
·
Myth: Physiotherapy is painful.
- Fact: I have had patients who came in for physio sessions, and were literally shaken/ unsure if they will be able to bear the pain they assume will accompany their sessions.
The truth is temporary soreness may occur with treatment, and this is
largely normal because a very significant portion of your physio session
consists of exercises. It is expected that this soreness should reduce/
disappear in no time. Our sole aim with Physio is to reduce a patients’ pain,
maximize movement and optimize function.
·
Myth: Physiotherapy Is for certain
clinical conditions caused by Injuries
- Fact: On the contrary, as Physios we evaluate, diagnose and plan treatment programs for various conditions from low back pain, osteoarthritis etc.
·
Myth: Physiotherapists are masseurs
- Fact: We use manual therapy (which include some form of tissue mobilization- which the layman might call “massage”), exercises, modalties such as heat, cold in the management of the conditions we see. Hence use of “massage” is just a fraction of the different techniques we use in treating our patients/ clients.
·
Myth: I can do physiotherapy myself.
- Fact: The goal of physical therapy is to educate the patient on successful self-care. To accomplish this, however, the expert care and guidance of a licensed physical therapist is required. Your physical therapist's specialized education and clinical expertise, combined with the latest available evidence and treatment techniques, are critical to evaluating and diagnosing your condition and developing an individualized plan of care.
·
Myth: Surgery is my only option.
- Fact: In many cases, physical therapy has been shown to be as effective as surgery in treating a wide range of conditions—from rotator cuff tears and degenerative disk disease to meniscal tears and some forms of knee osteoarthritis. The study found that people who recently have seen a physical therapist know this to be true, with 79% believing that physical therapy can be a viable alternative to surgery.
·
Myth: Any health care professional can perform
physical therapy.
- Fact: Although the survey found that 42% of consumers are aware that physical therapy can be performed only by a licensed physical therapist, 37% still believe that other health care professionals can provide physical therapy. While physical therapists and other health care professionals may perform some treatments that seem similar, physical therapy can be provided only by licensed physical therapists.
·
Myth:
Physiotherapy is for bone- setting
- Fact: When there is need for bone reduction (bone- setting) as a result of fracture, dislocation etc; the person is first being evaluated and managed by Orthopaedic surgeons through the use of POP, different kinds of surgeries depending on type of injury. Physios usually come in after the reduction has taken place to help prevent common complications that occur with bone(s) reduction like stiffness, muscle weakness, reduction in muscle size etc
PS: Some texts gotten from apta.org
Please do share this blog on your social media accounts and
with person(s) you think might benefit from the content.
I will love to hear from you.
Thanks for reading,
Adesola Adebowale, PT
askthephysiotherapist@gmail.com
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