Correct posture plays an important part in keeping you free from ailments especially neck and back pains. Most of us today work on the computers and have the tendency to bend in a forward position and thereby the head is not held straight. The neck muscles become weak & stiff due to strain.
There are various ways you should know on how to stretch your neck muscles and thereby decreasing all kinds of neck related pains. Physiotherapy & exercises prescribed for neck muscle stretching is an effective method of relieving muscle pains. You must consult your physiotherapist to ascertain which exercises are appropriate and safe for you. The ligaments require a steady flow of blood to the tissues and this is possible when the muscles and ligaments that are in line with the neck are stretched appropriately. It promotes a continuous and rich blood supply to these parts of the body and makes the muscles stronger.
There are six types of stretches that you can practice, to improve neck mobility, under the supervision of your physiotherapist. The 6 stretches are namely:
- Forward Flexion– This exercise allows the head to bend in front and the chin moves towards the chest. This causes a stretch in the muscles linked to the back of the neck. Retain this position up to 30 seconds or till it is comfortable.
- Backward Extension– Hang your head backwards and you will feel a stretch on the front side of the neck and your joints.
- Rotation to Right– Keep your shoulders straight facing forward and turn your head to the right. You will feel a pull or stretch on the muscles around your neck.
- Rotation to Left– Like the previous exercise, this time do the reverse by turning your head to the left and you will feel the stretch again.
- Lateral Flexion to Right– Keep the shoulders straight and hang your head towards the right shoulder. You will experience a pull along the left side muscles of the neck.
- Lateral Flexion to Left– Repeat the previous exercise by hanging your head towards the left shoulder in the same way and this time you will feel the pull on the right side muscles around the neck.
If these exercises are practiced correctly you can surely have better neck muscle flexibility and resist injuries and pain easily.
Every part of the human body has specific functions to carry out. The eyes give you vision, the ears help you to hear, your legs enable you to walk and the hands help you to do all your work. The hands or the arms are connected to the shoulder wherein the ball at the joint conducts all activities. So if a shoulder is unstable or dislocated, all work will be hampered and carrying on life without treating this problem is extremely painful.
Instability or dislocation of shoulder occurs when the humeral head separates from the glenoid and in most cases the ball loses its position and comes out of the joint and moves towards the anterior position. This results in loose shoulder joints and is a kind of partial dislocation.
Today there are various methods of stabilizing a dislocated or unstable shoulder with the advancement of medical sciences and new methods of treatments. The dislocated shoulder treatment is a systematic process and one has to maintain the time schedule and methods and confirm to all the advice given by the orthopedic consultant & physiotherapist. The dislocated shoulder treatment involves the following system:
- The problem is first diagnosed accurately by the specialized doctors and the method of treatment is then ascertained.
- Before starting the treatment, a thorough test is conducted through MRI and X-ray images and also other physical examination. Prior history of the patient is also taken into account.
- Instabilities and dislocation of the shoulder is initially treated by physiotherapy program designed for such problems where particular exercises are used to strengthen the shoulder muscles to stabilize the shoulder joint.
- If these initial treatments do not work well, then the doctor resorts to other arthroscopic or open surgery treatments and other techniques suitable for the patient.
Dislocated shoulder treatment depends on various factors like intensity of the problem, lifestyle, occupation, age and the normal degree of instability in relation to those factors. In cases of traumatic instability, realignment works instantly to give relief to the patient. Elderly patients are mostly treated non-operatively. People above the age of 60, the rotator cuff may be torn due to dislocation and so MRI is necessary for accurate treatment. If the cuff is torn then repair is a must.
When there is multidirectional dislocation or instability, rehabilitation exercises, prescribed by an Ottawa physiotherapist, are advised as it helps to improve the strength and stability of the joints. In extreme situations, open surgery or arthroscopy is done and the orthopedic surgeon resets the joint through reduction process.
There are many professionally qualified physiotherapists in Ottawa, who can help you treat all kind of nervous disorders and other body illnesses. You can be assured of best treatment approach at these centers, as you will get adapted care and treatment here. These clinics offer various remedial treatments.
Physiotherapists at Pro Care Physiotherapy are highly trained professionals and follow a systematic process while administering the medical care. This is usually done with the aid of mechanical tools or by using hands. Usually, they focus on specific areas of the body like muscles, ligaments, tendons, joints and other related organs.
There are different therapists who use various ways to treat their patients and often massage the affected areas with the help of elbows, hands, fingers and forearm.
A Physiotherapist is very vast in the treatment of chronic back pain. Remember: one method cannot work for all patients with this pain. Speak with your doctor or physio about the type of exercises you should do in order to strengthen your back muscles. These muscles will support your spinal cord. Moreover, strong muscles will surely enhance your posture. As a result, your body will get healthier, reducing your back pain.
Some of the more usual causes are likely to be undertaking physical activity in which the body is not used to, such as bad sitting posture, lifting of overly heavy objects and slouching.
Physiotherapists in Ottawa usually suggest natural treatments for treating a condition. They will not ask you to take medicines in most cases. However, it is up to your doctor; if your doctor prescribes some medicine to use in combination with physiotherapy treatments, then you can do so. Some of the recommended tips to alleviate chronic back pain are:
Tip 1: Knee Sway
Knee Sway relieves tight vertical spinal column muscles that are tired and weak. It adds instant relief and acts to quickly take away radiating lower back ache.
Lie on your back. Knees bend and feet wide on the floor. Keep knees about hip width or imagine you have a big basketball between your knees. Inhale to prepare, exhale slowly and turn both knees to one side without collapsing your knees together. Always remember to engage your abdominals when moving both knees from one side to the other. Repeat 5-10 times.
Tip 2: Pelvic Tilt
Pelvic tilt is one of the best Pilates exercises that is used to assess your core strength especially if you have chronic lower back pain. It is a functional move. The ability to perform pelvic tilt means your lumbar spine is able to articulate and move. This mobility plays an important role in your recovery.
To perform the exercise, lie on your back. Bend your knees with feet flat on the floor. Inhale to prepare and exhale by slowly pressing the small of your back firmly into the floor and lift hips up slightly. Start by lifting only to the level you can. Draw your bellybutton down to your spine as you exhale during the lift. Avoid lifting pelvis higher than your middle back as tension will build up in the back of the neck. Repeat 5-10 times.
Tip 3: Massage for Muscle Relief
Massaging the lower back can help to reduce any inflammation and swelling. And as the muscles relax, circulation is increased and pain often lessens.
If these tips are combined, together with proper exercises recommended by your physiotherapist, your back pain should be gone and your back should be returned to its old self.
Tip 4: Swan Prep
This exercise alleviates chronic lower back pain by strengthening your back extensors. Such muscles are usually overstretched and weak in people with back pain.
To start, lie on your tummy on the floor, face down. Put your palms at chest level, near your armpits, under your shoulders. Your elbows are bent. Keep the back of your neck long with your nose floating off the floor. Inhale to prepare, exhale slowly and lift your bellybutton up and away from the floor. Keep the abdominals lifted as you press your palms into the floor. Exhale as you lift the chest slightly off the floor with the back of the neck long and face looking down. Avoid lifting chin up and looking forward. Face should always be looking down. Repeat 5-10 times.
If you have decided it is time to get in shape your enthusiasm might get in the way of your plans. It is very common for people returning to an active lifestyle to sustain an injury that can quickly dampen their plans to stay active. Here are some reasons, you should be certain to stretch before and after your exercise, from your local Ottawa physiotherapists:
Prime your Body
You need additional blood and oxygen during a workout. When you perform the proper stretches you allow your body to ease into the workout and begin to provide the additional oxygen, blood and nutrients your muscles need to stay limber. As well it warms up your muscles in preparation of activity which will assist in avoiding injury. Also, it is not enough to just stand and do some stationary stretches. It requires dynamic stretching and a slow buildup of activity to prime your muscles and heart for the workout ahead.
After Exercising
Stretching following exercising is important as well. Unlike your pre-exercise dynamic stretching, following your workout or activity it is best to use static stretches. If you have done an intense work out that really has your heart pumping then it is best to first walk around a bit to allow your body to slow down. Once you have started breathing evenly you can begin static stretches to end your workout.
Proper Stretching
Don’t confuse the no pain no gain anthem of the workout enthusiast as the guide for your stretching. Ottawa physiotherapists always advise their patients to stretch, but not to push themselves too hard as a stretch should never hurt or be pushed beyond a general range of motion. Instead you should feel a bit of comfortable pull. You can hold the stretch for about 60 seconds or until you feel the pulling sensation ease. If you are stretching and it hurts, stop.
Even if you are not active taking stretching breaks throughout the day will help keep you limber. According to Ottawa physiotherapists, simply doing a bit of a toe touch from a sitting position at your desk, standing and reaching for the sky and doing a gentle reach behind your back from side to side can keep blood circulation moving and stop your muscles from tensing up. Neck and shoulder rolls are also excellent stretches to do intermittently throughout the day. When possible you should also get up and walk around for even a few minutes to keep blood flowing.
A car accident can be a life changing event leading to chronic pain that can often show up weeks after the incident. If you have been in a car accident a physiotherapist can assist you with any number of symptoms you might be experiencing and help get you mobile and comfortable again. Here is how an Ottawa physiotherapist can help you recover from a car accident:
Spine and Neck Injuries
It is very common for people who have been in a car accident to suffer from upper spine and neck injuries. These injuries are a result of joints and muscles being subjected to the forces applied when the car and body are in motion. You may suffer from a mild feeling of stiffness as well as pain that might not occur until 7-10 days following the accident. An Ottawa physiotherapy clinic can assist by offering treatment for the symptoms you might suffer following your car accident including:
- Joint pain
- Muscle pain
- Headaches
- Arm pain
- Leg pain
- Shoulder pain
Proper Attention
It is important you seek assistance as soon as you feel stiffness or pain as the symptoms can worsen and last or recur from 6-18 months. Proper treatment will diminish your pain and stiffness more quickly & promote proper healing. The pain and other symptoms can worsen if left unchecked.
Continuous or Worsening Pain
Without a visit to an Ottawa physiotherapy clinic there is a good chance you can see disruption to your normal lifestyle as well as a diminished range of motion or mobility. A physiotherapist will show you the proper exercises to keep you active and on the mend.
Whiplash
Whiplash is one of the most common injuries following a car accident. An Ottawa physiotherapy clinic can provide you with the attention you need to help ease the pain and stiffness. Many people simply purchase a neck collar and take anti-inflammatories or muscle relaxants to ease their pain. However a physiotherapist will work with you and offer instruction on a number of routines to assist in the actual healing process. From stretches and ultrasound to massage and range of motion exercises you will receive a treatment plan to ease your pain & gain back your mobility.
An Ottawa physiotherapy clinic has the care you need to mend, following a car accident.
Millions of people suffer from back pain every day. For some it is a mild pain and twinges that can occur with certain movements and for others the pain is chronic and even debilitating. If you suffer from back pain the sooner you seek help, the better your life will become & the faster it would be to treat the back problem. Here are some of the ways Ottawa massage therapists can ease your back pain:
- Healthy blood flow and circulation is required to promote healing. Massage increases circulation and can aid by providing nutrition to the muscles and tissue in your back
- Massage therapy will relax muscles which in turn will improve flexibility and reduce pain
- Endorphins are Mother Nature’s pain killer and during massage therapy your endorphin levels are increased. It acts as a natural pain reliever which is an excellent natural alternative to medications commonly used for chronic back pain
- The inflammation associated with back pain can lead to spasms. Massage can act as a natural anti-spasmodic and reduce inflammation. This in turn can increase range of motion which allows the muscles to receive more stretching instead of being tense
- Ottawa massage therapists offer therapeutic massage that can reduce the pain caused by osteoarthritis. Again, the increase of circulation will reduce the stress and tension in muscles
Massage Studies
Many people do not believe therapeutic massage is a legitimate medical treatment. However recent studies have proven that massage does aid those suffering from back pain. Those who received massage sessions as part of their back pain management reported greater average improvements in pain and functioning when compared to those who did not receive massage therapy. Only 4 percent under usual care said their pain was gone or much improved whereas 36 percent to 39 percent of the massage patients said their pain was either almost completely or completely gone.
If you’ve been living with back pain whether it is mild or extreme, Ottawa massage therapists can help ease your pain and assist in improving your quality of life. You should contact an Ottawa massage therapist, even if you’re experiencing mild back pain, because minor back aches can develop into a more serious chronic problem if left untreated.
From lunches and bottles of water to heavy books and binders, if the weight of your child’s backpack is not fitted and distributed properly it can lead to many issues including spinal misalignments. Here is a guide to fitting your child’s backpack from the physiotherapists Ottawa uses to resolve their pain:
The Fit
Don’t get too caught up on the right princess or super hero on the backpack. Instead the backpack has to fit your child properly. Don’t try to accommodate what your child has to carry either. Instead make sure the backpack is not oversized. The shoulder straps have to be comfortable on the shoulders and their arms have to be able to move normally. The bottom of the backpack should not be at their bum, but instead at the natural contour of the back about two inches above the bum.
Materials
Look for lightweight materials, like canvas. This is a small detail but it will actually help reduce the weight. A well-made backpack will have a number of pockets and this will allow for the weight to be more evenly distributed. Large items like text books and binders should be closest to your child’s back.
Padding
Comfort requires padding on the back of the backpack to stop text books and binders from digging into your child’s spine while they walk. As well look for contoured, padded shoulder and chest straps that are adjustable. This way it will help balance the weight. Shoulder straps should be two inches in width.
Carrying
The backpack should always be worn with both straps on the shoulders or your child will experience muscle fatigue and even be at risk of their spin being misaligned.
Safety
If the backpack has extra-long strands either clip them or make sure they are tucked in. This can be dangerous especially on school buses or even around garage doors and other machinery. Look for backpacks with a few reflective strips in case your child is out at night.
Nice to Haves
You can look for a waist belt to help keep the weight of the backpack to the legs as well as keep the backpack from sagging. Compression straps on the sides can help keep the backpack balanced and everything inside stabilized.
The physiotherapists Ottawa patients trust, want to see children free from back aches before they even reach high school. Proper fitting will help.
Shoulder pain can make even the most menial tasks difficult. Here are three common shoulder injuries that should be treated with Ottawa massage therapy before your pain becomes chronic:
Dislocated or Separated Shoulder
Your shoulder can be knocked out of place while playing sports, lifting or even by walking into a doorway forcefully. When you experience a dislocation or separation of the shoulder it can be extremely painful and make it impossible to use your arm. A dislocated shoulder knocks your shoulder ball out from its socket. It can easily be relocated at the emergency room, however it will leave you with damaged ligaments and tendons. Often the pain must be managed with the use of a sling and Ottawa massage therapy can aid in the repair of scar tissue caused by the dislocation. A separated shoulder affects the ligaments that attach the collar bone to the shoulder. With a separation, a sling and massage therapy can also help avoid your shoulder from ceasing up.
Rotator Cuff Tears
Your rotator cuff basically holds & stabilizes your shoulder in place. A rotator cuff tear is very common in adults and can actually occur simply by the wear and tear of age but can also be due to injury. You can experience a partial tear that does not completely sever the tendon or a full tear that will split the soft tissue into two pieces. It is also commonly known as a full-thickness tear. It can be quite painful and can also make it difficult to conduct simple tasks such as brushing or washing your hair. There are also two types of tears: Degenerative, caused by age, and acute, which can result due to heavy lifting, a fall or impact to the shoulder.
Tendonitis and Bursitis
Conditions ending in” itis” are caused by inflammation. Tendonitis affects the tendons and bursitis affects the bursae, the fluid filled sacks located between muscle, bones and tendons that help to cushion pressure. Tendonitis is caused by “micro” injuries that continue to harm the area over time. With bursitis it can result from micro injuries but can also be caused by trauma. Ottawa massage therapy can aid in easing pain and maintaining range of motion.
A shoulder injury can lead to more debilitating conditions including frozen shoulder that will completely interfere with range of motion. Ottawa massage therapy will help avoid further damage as well as manage pain.
Ottawa physiotherapists assist overweight patients in managing weight related pain every day. When you are overweight you are placing a burden on your body. You have more weight to support which in turn will place stress and strain on your back and joints, as well as make it more and more difficult to move. Just like carrying a large suitcase or box for a distance can be difficult, carrying extra weight on your body everyday places the same stress and strain on your back and joints whether you are walking, sitting or standing. Here are just a few of the ways weight can make it harder on your body:
Back Pain
Extra weight can place stress on your spine. Whether you are obese or just ten pounds overweight, it can affect the curvature of your spine as well as your body’s overall alignment. This in turn can place uneven stress on your back which makes it difficult for the back to offer proper support. All of these factors work together to place strain on your spine which can lead to inflammation and pain, often in the lower back area. Extra belly fat, especially in women, can be a major cause of lower back pain.
Knee Pain
Your extra weight is like having to carry a large piece of luggage wherever you go and the heavier your weight, the heavier that added burden. Each additional pound of weight you carry actually places four additional pounds of pressure on your knees. Even modest weight gain can drastically affect the pressure you are placing on your knees with each step you take.
Joint Issues
As with your knees all of your joints are placed under more strain as you gain weight. Your hips can be particularly painful with the addition of more and more weight which can drastically affect your ability to remain mobile.
Slower Movement
The more weight you are carrying the more difficult it can become to move about. Larger arms and legs can become cumbersome and many people with weight issues also experience severe chaffing and discomfort when they walk. Because of this discomfort you may move more slowly or not move at all to avoid pain.
Ottawa physiotherapists can work with you to help you become more active in order to assist you in maintaining a healthier weight. This will in turn help you to avoid chronic weight related pain.
Text neck is an actual condition that has developed with the advancement of technology such as smart phones and other hand held devices. As people have become connected to their devices almost 24/7 more and more people are developing neck issues. Walking, sitting and standing while hunched over reading and typing texts has made this complaint more and more common at Ottawa physiotherapy clinics from patients of all ages. Here are some tips to help you prevent text neck:
Head Weight
It might seem that your head weighs what it weighs. However the more you hunch, the heavier the positioning makes your head. A person who is standing upright has the average head weight of 12 pounds to support on their neck. However the more curved your neck is, in a hunched position, the more heavy the weight your neck must support resulting in weights that can vary from as much as 20 to 30 additional pounds. That’s a lot of weight and pressure on your neck. To test your curvature stand against the wall and see how far your head is from the wall. The back of your head should be no further than two inches away or you need to make a conscious effort to straighten your posture.
Break Away
For some, suggesting you put down your phone might seem impossible. However it is very important to try to give yourself a break from this unnatural position. Try looking at your phone less often in order to provide your neck relief from the tensional strain of looking at your device be it phone, laptop or tablet.
Eye Level
Position your device at eye level, instead of an arm’s length away. This will place less strain on your eyes and your neck.
Correct your Posture
Be more self-aware and take note of your posture. When you feel yourself slouching sit or stand up straight and lift that device up to eye level. Keep your chin in, head up, shoulders straight and closer to your spine and lift that chest.
Stretch
Stretch your neck often by doing some head rolls, also take time to roll your shoulders and open up your chest and shoulders back for a nice break.
Ottawa physiotherapy can help keep your neck aligned, show you proper posture and teach you some exercises and stretches that will help prevent the pain and discomfort of text neck.
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