FAQs

Frequently Asked Questions


John Miller Physiotherapist

Article by John Miller

Tennis Elbow Brace

Your Guide to Pain Relief and Recovery

Tennis Elbow Braces: A Physiotherapist's Guide

OPPO1486 Tennis Elbow Strap
Oppo1486 Tennis/Golf Elbow Strap

What is a Tennis Elbow Brace?

A tennis elbow brace offers vital support to an injured elbow, aiding in the healing process. It works by shifting the forces away from the affected elbow area, alleviating pain, and providing protection.

Does a Tennis Elbow Brace Offer Immediate Pain Relief?

Many individuals experience immediate pain relief with a tennis elbow brace, allowing a return to normal activities. However, if pain persists, it's essential to consult a physiotherapist for a thorough assessment and treatment plan.

How to Use a Tennis Elbow Brace Effectively

For optimal effectiveness, position the brace around the widest part of your forearm, especially during activities that trigger pain. This placement helps reduce pain and strengthen grip for those suffering from tennis or golfers elbow.

Further Reading and Resources

Conclusion

Embracing a tennis elbow brace as part of your recovery regimen can significantly aid in the healing process. Remember, consulting a physiotherapist for tailored advice is crucial for a successful recovery journey.

Tackling Tennis Elbow

Insights from Physiotherapy and Corticosteroid Treatments

Tennis elbow, or lateral epicondylitis, is a condition that causes significant elbow discomfort and affects many individuals. This article, enriched with the latest research, aims to explore the most effective treatment options.

The Reality of Corticosteroid Injections

Recent studies, including one from the Caspian Journal of Internal Medicine, have raised questions about the long-term efficacy of corticosteroid injections for tennis elbow. While these injections offer immediate pain relief, a systematic review and network meta-analysis found that their benefits in pain reduction and functional improvement are generally short-lived, with effectiveness diminishing after the first month.

Physiotherapist treating tennis elbow patient
Effective Physiotherapy Session For Tennis Elbow

Physiotherapy: A Step Ahead

In contrast, physiotherapy, with its focus on elbow joint techniques and specific exercises, shows superior long-term results. Physiotherapy not only reduces symptom recurrence but also decreases the need for additional treatments like non-steroidal anti-inflammatory drugs, as supported by the research.

Related article: JAMA. 2013;309(5):461-469. doi:10.1001/jama.2013.129

The Physiotherapy Approach

Physiotherapy takes a comprehensive approach to treat tennis elbow, focusing on several key aspects:

1. Assessment and Diagnosis

A physiotherapist begins by conducting a thorough assessment of the patient's condition. This involves examining the range of motion of the affected elbow, strength, and any specific activities or movements that trigger pain. Through this assessment, the physiotherapist can pinpoint the exact nature and severity of the condition.

2. Individualised Treatment Plans

One of the strengths of physiotherapy is its ability to tailor treatment plans to the individual needs of the patient. Based on the assessment, the physiotherapist designs a personalised treatment plan that may include a combination of the following:

  • Manual Therapy: Hands-on techniques are used to alleviate pain and improve joint mobility. These techniques may include massage, joint mobilisation, and stretching exercises.
  • Exercise Prescription: Specific exercises are recommended to strengthen the forearm muscles, improve flexibility, and enhance overall joint function. These exercises are carefully selected to avoid exacerbating the condition.
  • Ergonomic Guidance: The physiotherapist provides advice on proper ergonomics and techniques for activities that may have contributed to the development of tennis elbow. This includes recommendations for workspace setup and sports techniques.

3. Pain Management

Physiotherapists employ various modalities to manage pain, including ice and heat therapy, ultrasound, and electrical stimulation. These modalities can help reduce inflammation and alleviate discomfort, facilitating the healing process.

4. Education and Prevention

Patients are educated about their condition and provided with strategies to prevent its recurrence. This includes guidance on modifying activities to reduce strain on the elbow and incorporating proper warm-up and cool-down routines into physical activities.

5. Progress Monitoring

Throughout the treatment process, the physiotherapist continually monitors the patient's progress and makes adjustments to the treatment plan as needed. This ensures that the patient is on track for a successful recovery.

The Advantages of Physiotherapy

Physiotherapy for tennis elbow offers several significant advantages:

  • Long-Term Relief: Unlike corticosteroid injections, which provide temporary relief, physiotherapy aims for long-term results. By addressing the root causes of the condition and improving joint function, it reduces the risk of recurrence.
  • Non-Invasive: Physiotherapy is a non-invasive and drug-free approach, making it a safe choice for individuals seeking natural and sustainable solutions to their elbow pain.
  • Avoidance of Medications: Physiotherapy often reduces or eliminates the need for non-steroidal anti-inflammatory drugs (NSAIDs) or other medications, minimizing potential side effects.
  • Improved Function: Through targeted exercises and manual therapy, physiotherapy not only relieves pain but also enhances the overall function of the affected elbow, allowing patients to regain their strength and mobility.
  • Comprehensive Care: Physiotherapists provide holistic care, addressing not only the symptoms but also the underlying factors contributing to tennis elbow. This approach ensures a more complete and effective recovery.

In conclusion, if you're experiencing the discomfort of tennis elbow, physiotherapy offers a proven and sustainable solution. By working closely with a skilled physiotherapist, you can regain your elbow's health, strength, and function, allowing you to return to your daily activities with confidence and comfort. Remember, early intervention is key, so don't hesitate to seek professional advice and embark on your journey to recovery.

The Slow Progress of the 'Wait and See' Approach

The 'wait and see' method, less immediate in impact, still showed notable progress. This approach often required supplementary treatments but exhibited lower long-term recurrence rates compared to corticosteroid injections.

Recent Research and Advancements

The study from the Caspian Journal of Internal Medicine also compared other local injection therapies like botulinum toxin (BT) and platelet-rich plasma (PRP) with corticosteroids. It found that while corticosteroids and BT provide short-term pain relief, their effectiveness in improving function and strength was not significantly better than placebo in the long term.

Comparing Treatment Outcomes

This comparative analysis highlights the need for treatments that offer sustainable benefits. Physiotherapy emerges as a more enduring solution compared to corticosteroid injections, which, despite providing rapid relief, fail to deliver lasting benefits.

Tennis Elbow Brace Effectiveness

In addition to physiotherapy and injections, another treatment modality for tennis elbow gaining attention is counterforce bracing. A significant study conducted by Martin Kroslak and colleagues, published in the Journal of Shoulder and Elbow Surgery, explored the efficacy of counterforce bracing compared to placebo bracing.

This rigorous, prospective, randomised, double-blinded, and placebo-controlled clinical trial spanned over five years, involving patients with acute tennis elbow. The findings were enlightening: both counterforce and placebo braces significantly improved pain, elbow function, grip strength, and reduced tenderness at the lateral epicondyle over six months and at a three-year follow-up.

Notably, the counterforce brace was particularly effective in reducing pain frequency and severity in the short term (2-12 weeks) and enhancing overall elbow function at 26 weeks. These results suggest that while counterforce bracing offers considerable short-term benefits in managing tennis elbow symptoms, its role in long-term recovery needs further exploration in conjunction with other treatment strategies.

More info: Tennis Elbow Braces

tennis elbow support
Tennis Elbow Brace

Understanding Tennis Elbow and Related Conditions

Recognising the interconnectedness of tennis elbow with conditions like golfer’s elbow and cervical radiculopathy is essential. An effective treatment plan should consider these related issues for a comprehensive recovery process.

What to Do? Seeking Professional Advice

If you're experiencing elbow-related pain, consulting a physiotherapist is crucial. They can provide a tailored treatment plan, incorporating exercises and manual therapy, suited to your specific condition.

Conclusion

In summary, while corticosteroid injections and other local therapies like botulinum toxin provide temporary relief, physiotherapy stands out as the more effective, long-term treatment for tennis elbow. A combination of targeted exercises and professional guidance is recommended for sustainable management and recovery.

John Miller Physiotherapist

Article by John Miller

Addressing Growing Pains for Adolescents

A Guide to Understanding and Relief During Growth Spurts

Introduction

Growing pains are a prevalent concern among adolescents in Australia. Often dismissed as a normal part of growing up, these pains can actually be addressed effectively with proper care.

Growing pains, first identified in 1823 by French physician Marcel Duchamp, are the leading cause of musculoskeletal pain in early childhood. Despite extensive research, their exact cause remains elusive. Over the years, numerous theories have emerged to explain this common condition. (Pavone et al 2019)

Identifying Growing Pains

Growing pains typically occur during rapid bone growth phases in adolescence. They often arise from inadequate muscle lengthening, leading to increased musculoskeletal tension and discomfort.

growing pains
Growing Pains

The Role of Physiotherapy

Physiotherapists play a crucial role in assessing and treating growing pains. They use tailored techniques to improve muscle flexibility and reduce tension. Treatment varies depending on each child's unique needs.

Lifestyle Adjustments

Adolescents can manage growing pains with lifestyle changes like regular stretching, maintaining good posture, and a balanced diet.

Anticipating Positive Outcomes

Most growing pains alleviate within days to weeks with appropriate treatment. Untreated pains, however, can persist much longer.

What to Do?

Parents should consult a physiotherapist if their child experiences persistent or severe growing pains. Treatment plans are personalised, focusing on exercises and stretches suitable for each individual.

Conclusion

Understanding and addressing growing pains involves recognising their causes, seeking tailored physiotherapy care, and making lifestyle adjustments. This approach helps adolescents and their parents navigate this developmental phase more comfortably.

Related Articles

  1. Kids Leg Pain: Understanding & Managing Youth Injuries This page provides insights into common sources of leg discomfort in children, including growing pains.
  2. Effective Management Of Kids Sports Injuries Explore how sports activities relate to growing pains and tips for prevention.
  3. Managing Kids Back Pain: Prevention & Treatment Tips Offers information on the causes of back pain in children and adolescents, which can sometimes be confused with growing pains.
  4. Kids Arm Pain - Preventing & Managing Although focused on arm pain, this article can provide a broader understanding of pains in children and adolescents, complementing knowledge on growing pains.
  5. Avulsion Fracture Recovery: A Physio's Guide Discusses recovery from avulsion fractures, a condition that can be related to the intense physical activity of children experiencing growing pains.
  6. Juvenile Osteochondritis Dissecans Offers detailed information on a specific condition that affects children and adolescents, relevant for understanding joint health in relation to growing pains.
  7. Ankle Strapping: Complete Guide To Injury Prevention Provides advice on preventing ankle injuries, which could be beneficial for children active in sports and potentially experiencing growing pains.
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John Miller Physiotherapist

Article by John Miller

Does Warming Up Unlock Performance?

warming up
Warming Up

Starting your fitness routine with a thorough warm-up is crucial. It enhances flexibility, betters performance, and reduces the likelihood of injuries. Far from being an optional extra, it's a fundamental aspect of any effective exercise regimen.

Stretching: An Approach to Injury Prevention

Research from the British Medical Journal highlights the selective benefits of stretching. It's not a catch-all for injury prevention but it plays a significant role in warding off soft tissue injuries common in both elite sports and recreational activities. A strategic warm-up can notably decrease the risk of sustaining muscle, ligament, and tendon injuries.

The Joy of Exercise: Minimising Post-Workout Soreness

One of the unsung benefits of warming up is its ability to reduce post-exercise soreness. This reduction in discomfort contributes to a more enjoyable and consistent exercise routine, encouraging long-term fitness and health.

Dynamics of an Effective Warm-Up

Effective warming up is a dynamic process. It's about progressively preparing your body for the session ahead. A graduated series of exercises that mimic the upcoming activity can significantly minimise injury risks and elevate your readiness for peak performance.

Tailored Warm-Up for Tailored Needs

The personalisation of your warm-up routine can't be overstated. Each sport and activity demands specific preparations, and this is where professional input from a physiotherapist becomes invaluable. A targeted warm-up plan can enhance the efficacy of your routine and ensure it's perfectly aligned with your physical requirements.

Conclusion: The Essential Prelude to Peak Performance

In conclusion, warming up is not just a preliminary step; it's an essential prelude to any physical activity. It sets the tone for a safer, more efficient workout or sporting session, ensuring that your body is primed and ready to take on the challenges ahead. By adopting a comprehensive warm-up routine, you're investing in your body's ability to perform optimally and recover swiftly. Remember, the time spent warming up is never wasted; it's an investment in your health, performance, and longevity in your chosen physical pursuits. So, embrace the warm-up as an integral part of your exercise ritual, and step into your workouts with confidence and the assurance that you are well-prepared to perform at your best.

Decoding Chest Pain

Understanding Chest Pain: Is It Your Spine or a Heart Attack?

Introduction

Chest pain can be a confusing and worrying experience. It's crucial to know whether the pain is due to spine-related issues or something more serious like a heart attack. This article, written from a physiotherapist's perspective, aims to shed light on the different causes of chest pain and guide you on what to do next.

Deciphering Spine-Related Chest Pain

When your chest wall pain is linked to spine issues, it often presents differently than heart-related pain. For example, pain caused by spinal problems usually feels more localised and can worsen with certain movements or postures.

Common signs include sharp, stabbing sensations that radiate through the thoracic wall, often intensified by actions like coughing, sneezing, or sudden movements. Additionally, a dull, persistent ache between the shoulder blades could indicate muscle strain from poor posture or prolonged sitting. These symptoms are key indicators that your pain might be spine-related.

Explore how to distinguish spine-related chest pain from heart attack symptoms.
Chest Pain: Is It Your Spine Or A Heart Attack?

Heart Attack Symptoms

Heart attack symptoms are more systemic and urgent. They include persistent chest discomfort often described as pressure, squeezing, or fullness. This discomfort might spread to other upper body parts like arms, back, neck, jaw, or stomach.

Other signs include shortness of breath, cold sweat, nausea, and dizziness. These symptoms require immediate medical attention, and if you suspect a heart attack, calling emergency services (000 in Australia) is vital.

The Role of Physiotherapy in Chest Pain

Once a heart attack is ruled out, consulting a physiotherapist becomes an important step. A skilled physiotherapist can evaluate your spinal and rib joints, muscles, and provide targeted treatment. Techniques like manual therapy, specific exercises, and posture correction can significantly relieve thoracic spine and rib pain caused by spine-related issues.

Respiratory issues such as pneumonia may also cause chest tightness and shortness of breath, so sometimes you may even need the assistance of a respiratory physiotherapist to improve your lung functions  and chest symptoms.

Related articles:

Benefits of Physiotherapy for Chest Pain

Physiotherapy offers numerous benefits for individuals experiencing chest and upper back pain, especially when it's related to the spine. It provides a non-invasive, drug-free approach to pain relief. Physiotherapists use a variety of techniques like manual therapy, therapeutic exercises, and soft tissue mobilisation to alleviate pain. These methods help in improving joint mobility, reducing inflammation, and enhancing muscle function.

Furthermore, physiotherapy can address the underlying causes of pain, such as poor posture or muscle imbalances, reducing the likelihood of recurring pain. Patients often experience improved flexibility, strength, and an overall better quality of life.

Individual demonstrating correct posture to alleviate chest pain.
Proper Posture: A Key To Reducing Chest Pain.

Improving Posture and Its Benefits

Improving posture is a critical aspect of managing spine-related chest pain. Poor posture can lead to muscle strain and imbalances, which often contribute to thoracic pain. Physiotherapists can provide guidance on proper posture techniques, both at rest and during activities.

By correcting posture, individuals can relieve undue stress on their spine and muscles, thus reducing pain and preventing further injuries. Good posture also promotes better breathing and circulation, enhancing overall health. Regular posture exercises and ergonomic advice from a physiotherapist can lead to long-term relief and improved spinal health.

Recent Research and Developments

Recent advancements in physiotherapy have shown promising results in treating spine-related chest pain. Studies indicate that targeted spinal manipulation and therapeutic exercises can reduce pain and improve mobility. Incorporating these new methods can enhance treatment effectiveness and patient comfort.

Conclusion

Recognising the symptoms and understanding the cause of your chest pain is crucial. Whether it's spine-related or a potential heart attack, getting the correct diagnosis and treatment is key to your health and well-being.

What to Do?

If you're experiencing chest pain, consult your doctor or physiotherapist. For immediate concerns or symptoms resembling a heart attack, don’t hesitate to call 000. For spine-related issues, seek the professional advice of a physiotherapist who can provide tailored treatment and guidance.

Related Articles

  • Thoracic & Chest Pain: Readers can find a thorough investigation into the causes of thoracic and chest pain, emphasising the need for prompt treatment of potentially serious conditions like cardiac issues or malignancy.
  • Thoracic Facet Joint Pain: This article provides insights into common causes of upper back pain and injury, particularly focusing on conditions affecting the thoracic spine.
  • Rib Stress Fracture: Offers an understanding of how injuries like rib stress fractures can contribute to chest and upper back pain, highlighting the role of posture in managing such conditions.
  • Posture Exercises: Essential for anyone seeking to improve their posture. Good posture can significantly reduce spine-related chest pain.
  • Side Strain: Discusses the management of upper back pain and injuries, with a focus on muscle-related injuries such as side strains and their treatment.
  • Scheuermann's Disease: A Comprehensive Overview: Provides insights into bone-related injuries that can cause upper back pain, including conditions like Scheuermann's Disease.

Article by M. Hewitt, M. Batch

Improving Posture

Enhancing Your Postural Health

Introduction

Posture profoundly impacts our daily lives, shaping our appearance, health, and functionality. This comprehensive guide delves into the importance of good posture, the risks of poor posture, and practical strategies for postural improvement, tailored for a general audience from a physiotherapist's perspective.

improving posture
Improving Posture

Why Good Posture Matters

  • Enhancing Strength and Flexibility: Proper posture distributes weight evenly, bolstering muscle strength and flexibility, enabling more efficient movement.
  • Minimising Pain and Discomfort: Good posture can alleviate common issues like headaches, neck, shoulder, and lower back pain.
  • Boosting Energy and Mood: An upright posture enhances circulation and oxygen flow, elevating energy levels and mood.
  • Influencing Perception: Good posture conveys confidence and professionalism, positively impacting how others perceive you.

Risks of Poor Posture

  • Neck Issues: Incorrect neck posture can lead to headaches and neck pain.
  • Thoracic Complications: A hunched back may cause breathing difficulties, upper back pain, and a hunched appearance.
  • Lumbar Concerns: Poor lower back posture can lead to lower back pain, sciatica, and increased spinal injury risk.

Understanding Ideal Posture

  • Neck Alignment: The neck should form a gentle backward “C” shape, aligning ears over shoulders.
  • Thoracic Curve: The spine's middle curve should be a shallow forward “C” shape.
  • Lumbar Positioning: The lower spine should maintain a gentle backward “C” shape.

Posture Assessment

A simple wall test can give a basic posture assessment, but remember, posture varies between individuals.

The Dynamic Nature of Posture

Flexibility is as crucial as stability. Regular movement is key to avoiding muscle fatigue and maintaining spinal health.

Posture Beyond the Spine

  • Shoulders: Correcting forward-leaning shoulders can alleviate joint and nerve strain.
  • Feet: Foot posture impacts overall body alignment. Maintaining natural foot arches is essential.

Enhancing Your Posture

  • Education: Learn about proper posture and its key components.
  • Strength and Flexibility: Strengthen core, back, and shoulder muscles; practice regular stretching.
  • Awareness and Adjustment: Regularly monitor and adjust your posture throughout the day.
  • Professional Guidance: Seek advice from a physiotherapist for severe posture issues or chronic pain.

Conclusion

Improving posture is an ongoing process that enhances your quality of life. Start your journey today and reap the long-term benefits of better health and comfort.

What to Do?

If you're experiencing posture-related issues or want to learn more about improving your posture, please consult a physiotherapist.

Related Articles

John Miller Physiotherapist

Article by John Miller

What is Good Posture?

A Physiotherapist's Guide

Understanding Good Posture

Good posture is not just standing tall; it's a vital habit that greatly benefits your joints, muscles, bones, blood circulation, and importantly, your self-esteem. As a physiotherapist, I emphasise the importance of how you hold your body. Your posture results directly from your habitual postures, whether they're beneficial or detrimental.

The Battle Against Gravity

In standing or sitting positions, gravity constantly affects your spine, back, and neck. The encouraging news is, you can train your body to adopt healthier postures, minimising strain on your muscles and ligaments.

Dynamic Posture: The Key to Muscle Health

We naturally shift between postures to prevent muscle fatigue and abnormal tissue strain. It's crucial to remember that no single posture should be maintained all day. The best posture is your next posture, promoting movement and variability.

The Benefits of Good Posture

  • Reduces Muscle Fatigue: Correct posture keeps your muscles engaged properly, preventing fatigue.
  • Aligns Joints and Bones: This alignment encourages efficient muscle use and minimises joint stress.
  • Prevents Pain: Good posture is essential in avoiding backache, neck pain, and muscular discomfort.
  • Boosts Confidence: A proper posture enhances your appearance and confidence levels.

Transitioning to Good Posture

Initially, changing your posture might lead to temporary discomfort as your body adapts. However, your body will soon adjust, resulting in increased comfort and strength in your healthier posture.

Read more: Posture Correction Tips

good posturestanding posture
Good Posture Advice

Improving Your Standing Posture

  1. Stand Tall: Imagine a balloon tied to the top of your head, pulling you upwards.
  2. Alignment Checks: Ensure your ears align with your shoulders, and keep your chin tucked in.
  3. Shoulder and Back Alignment: Keep your shoulders back and your back straight.
  4. Core Engagement: Gently engage your core muscles, avoiding pelvis tilting.
  5. Foot Positioning: Maintain a neutral arch in your feet, with your weight centred and feet shoulder-width apart.
  6. Movement: When standing for extended periods, shift your weight or rock from front to back foot to reduce strain.

Quick Posture Check

Stand against a wall with your shoulders, bottom, and the back of your head touching the wall. If your face tilts upwards, your posture needs adjusting.

When to Seek Professional Help

If maintaining a regular upright posture is challenging or causes discomfort, it's important to consult a physiotherapist. We can assess any joint, ligament, or muscle issues and provide customised exercises to improve muscle endurance and strength. In some cases, posture braces or taping might be recommended.

Latest Research Insights

Recent studies highlight the significance of dynamic postures and regular movement breaks in preventing musculoskeletal disorders. Incorporating these practices can significantly enhance your posture and overall health.

Conclusion: Embrace a Healthier You

Good posture is more than just standing up straight; it's about embracing a lifestyle change that fosters physical and mental well-being. Regular posture exercises, mindfulness about your body alignment, and professional guidance from a physiotherapist can make a substantial difference. Remember, a small change in your posture can lead to a significant improvement in your quality of life.

Seek Professional Advice

For personalised advice and a posture improvement plan tailored to your needs, don't hesitate to contact a physiotherapist. We're here to help you achieve and maintain good posture, ensuring your long-term health and well-being.

John Miller Physiotherapist

Article by John Miller

What is the Best Standing Posture?

Maintaining excellent posture is a successful habit that proud and confident individuals embrace. It benefits your muscles, joints, bones, blood circulation, and self-esteem. Having a great standing posture not only looks and feels fantastic but also promotes overall health.

Supporting muscles and ligaments experience minimal strain when you maintain good posture. Your posture refers to how you hold your body in space, directly reflecting your everyday postural habits. You have the choice to adopt excellent or poor posture. When standing or sitting, the constant compressive weight of gravity acts as your worst enemy, affecting your spinal, back, or neck posture.

Improving your postural habits is relatively easy, but it requires consistent practice. Researchers suggest it takes approximately 10,000 attempts to learn a new pattern, whether a good or bad habit. So start your journey towards a new and improved version of yourself today with a proud and perfect posture.

Please refer to the FAQs below if you have any questions about posture improvement products.

Back Tone 4000 Correct Posture Trainer-Side-View

Posture Improvement Products & FAQs

What is Your Best Posture?

Your best posture emerges with each new position you assume! In the era of hunters and gatherers, humans instinctively transitioned between postures to prevent muscle fatigue and excessive strain on tissues. However, in today's specialised occupations and fixed postures, we often remain static for extended periods, resulting in postural fatigue and eventual posture failure.

Benefits of Good Posture

Good posture:

  • Prevents postural muscle fatigue.
  • Correctly aligns your joints and bones while promoting efficient muscle activity.
  • Helps minimise joint stress.
  • Avoids overloading passive ligaments.
  • Prevents back aches, neck aches, and muscular pain.
  • Contributes to enhanced self-esteem!

Your ideal standing posture should be comfortable, easily achievable, and maintainable. Your best posture should feel natural and require minimal energy. Adopting better postural habits may initially result in some muscular aches and pains during the transitional phase of changing your posture habits. During this period, you may experience temporary joint or muscle discomfort as your joints realign, ligaments stretch, and postural muscles engage. The good news is that your body will quickly adapt and feel more comfortable and robust in your new, improved posture if you consistently maintain good posture.

The upside is that not only will you be less likely to experience pain, but you will also exude confidence and feel fantastic!

How to Improve Your Standing Posture:

To improve your standing posture, follow these steps:

  1. Stand tall whenever you think about it. The muscles used to stand taller are the ones that contribute to better posture.
  2. Consider having a tall neck, like a ballerina or a model, while keeping your chin tucked in. Avoid tilting your head forward, backward, or sideways.
  3. Ensure that your earlobes align with the middle of your shoulders.
  4. Keep your shoulders pulled back, your knees straight, and your back upright.
  5. Allow your arms to hang down the sides of your body naturally.
  6. Gently engage your core stomach muscles. Avoid tilting your pelvis forward.
  7. Avoid locking your knees.
  8. Make sure your foot arches are in a neutral position, not flat.
  9. Stand with your weight evenly distributed over the centre of your feet.
  10. Position your feet slightly apart, about shoulder-width.
  11. If standing for an extended period, shift your weight from one foot to the other. Alternatively, you can adopt a walk-stand and rock from your front to your back foot.

How to Quickly Check Your Standing Posture

To quickly check your standing posture, follow these steps:

  1. Stand against a wall, ensuring your shoulders and bottom touch the wall.
  2. Lightly touch the back of your head to the wall. Suppose you experience pain or strain while doing this. In that case, it may indicate restrictions in certain spinal joints, tight ligaments, or muscle tightness.
  3. For a thorough assessment and improvement of these issues, consult a physiotherapist.
  4. A physiotherapist can quickly assess problems and provide specific advice tailored to your posture.
  5. They may recommend joint mobilisations, stretches, massages, and strengthening exercises to address these concerns.
  6. Seek guidance from your physiotherapist for personalised advice and strategies to improve your posture.

Posture Fatigue?

Are you having trouble maintaining your normal upright posture? You are likely experiencing a decrease in muscle endurance or strength. You can quickly improve postural muscle fatigue by engaging in repetitive contractions and taking regular posture breaks. These habits will strengthen and enhance your endurance in the postural muscles.

Seeking guidance from a physiotherapist will ensure you receive tailored advice and assistance to achieve the best posture for your needs. A professional physiotherapist can prescribe the most suitable postural exercises based on your current stage. They may also consider temporary recommendations such as a posture brace or applying posture taping to aid you in transitioning to and maintaining the optimal posture.

More Posture Info

John Miller Physiotherapist

Article by John Miller

Discover the Best Sleeping Positions for Back and Neck Health

Introduction

Sleep plays a pivotal role in our overall health, especially for our back and neck. In this article, we'll explore the best sleeping positions from a physiotherapist's perspective, aiming to achieve a pain-free and restful night's sleep.

best sleeping positions
What's The Best Sleeping Positions For You?

What Are Your Body's Needs?

The way you sleep can significantly impact your back and neck health. Choosing positions that support the natural curvature of your spine is essential.

Best Sleeping Positions for Back and Neck Health

  1. On Your Back with Knee Support: Lying on your back with a pillow under your knees helps maintain your lower back's curve. This position evenly distributes weight and minimises pressure points.
  2. Side Sleeping with Knee Flexion: Sleeping on your side with your knees slightly bent keeps your spine elongated and reduces strain on your back.

Positions to Avoid

  • The Foetal Position: While comfortable for some, drawing knees up to the chest can over-round your spine, leading to discomfort. Interestingly, this posture is often the most comfortable as our spine ages and becomes stenotic.
  • Stomach Sleeping: This can cause neck strain due to your need to breath with your neck in full rotation. You are also at risk of lower back pain, due to sustained hyperextension, especially on a sagging mattress.

Choosing the Right Mattress and Pillow

Select a firm mattress to support your spine. If needed, a board underneath can provide additional support. Your pillow should maintain the natural curve of your neck, avoiding strain.

Rising from Bed Safely

When getting out of bed, roll onto your side and use your arms to push yourself up. This method protects your back and neck from strain.

Improving Sleep Quality

Proper alignment during sleep can reduce neck and back pain, pinched nerves, and improve sleep quality. Remember, the goal is to maintain the natural alignment of your spine.

Conclusion

Adopting the right sleeping position is a simple yet effective way to care for your back and neck. Experiment with these positions and consult your physiotherapist for personalised advice.

What to Do?

If you're experiencing persistent pain or discomfort, it's crucial to seek professional advice from your physiotherapist. They can provide tailored recommendations based on your specific needs and conditions. Visit PhysioWorks for specific advice regarding your best sleeping positions. information.

More Posture Info

John Miller Physiotherapist

Article by John Miller

Tired of Those Clicking Joints?

Discover the Path to Being Click-Free!

Clicking Joints
Clicking Joints: How To Be Click-Free

Why Do Joints Click?

Clicking joints can be alarming. This sound typically occurs when tendons glide over bone ridges, but it's often harmless. Misalignment or ligament issues can also cause this. Incorporating alignment and muscle stabilisation exercises can mitigate these sounds.

The Impact of Compression on Joints

Joints under compression may produce sounds like grinding. Physiotherapy, focused on enhancing joint alignment and muscle strength, can alleviate this. In cases of severe osteoarthritis, it's crucial to seek professional advice to prevent deterioration.

Gas Buildup in Joints

Sometimes, the clicking is due to gas buildup within the joints, released upon stretching or compression. It's common in individuals who frequently crack their knuckles or other joints. Gentle stretching and strength exercises can help manage this.

The Risks of Excessive Joint Manipulation

Over-manipulating or "cracking" joints can stretch ligaments and lead to looser or hypermobile joints, exacerbating clicking joints and potentially accelerating degenerative arthritis. It's advisable to follow physiotherapist-recommended exercises and stretches.

Conclusion and What to Do

Persistent joint clicking should not be ignored. Consult a physiotherapist for tailored exercises and advice. They can guide you towards a click-free life with appropriate exercises and treatments.

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