Physiotherapy can assist with a variety of physical aches and pains, including those caused by sitting at a computer all day. The average person sits for 13 hours every day. In fact, some experts believe that sitting has evolved into a new bad habit, dubbed “the new smoking.”
Fortunately, most desk-related symptoms can be alleviated with physical therapy, which can also keep your symptoms from worsening. If you feel that your symptoms are becoming more persistent, it may be time to seek the aid of a physiotherapist.
What Is Physiotherapy and What Is It For?
Physiotherapy is the use of physical means, such as fitness, massages, adjustment, and other treatments, rather than medication or surgery, to treat injuries, diseases, and illnesses.
When people hear of the word physiotherapist, they immediately think of back pain, or sports-related injuries. While this is well within the scope of what physiotherapists do, these are not the only issues they treat. Physiotherapists are trained and experienced health professionals who treat people who have physical issues as a result of injury, sickness, illness, or aging.
A physiotherapist’s focus is to enhance a person’s quality of life by using a variety of procedures to relieve pain and restore function, as well as to decrease the impact of any dysfunction in the case of a permanent injury or disease.
How Can Physiotherapy Help Desk Job Body Aches?
People aren’t supposed to sit for lengthy stretches of time. But who can condemn those who are tethered to their desks by being in office jobs? Fortunately, you still have control over this. You have the ability to alleviate the aches and joint pains caused by sitting too much .
Physiotherapy is one of the treatments available for the discomfort caused by prolonged sitting. You have a wide range of therapy options. The treatment plan given to you will depend on the nature and severity of your pain.
Physiotherapists can create a regimen that is tailored to your needs. To reduce aches and pains and muscle atrophy caused by muscular or joint stiffness, they will develop a personalized program that will be quite effective to your unique needs.
1.Strength and Conditioning
Muscle strengthening can be achieved by physical therapy. Abdominal strengthening is typically the greatest treatment for back discomfort.
Abdominal strengthening may help relieve back pressure. Physical therapists may utilize devices or other tools to help in this process.
Stretching has a number of health benefits, including increased flexibility, improved blood flow, increased energy levels, the release of endorphins, and a lower risk of injury.
Physical therapists use a variety of stretching treatments. Ballistic, static, and dynamic are some of the most prevalent. Physical therapy stretching and strengthening will help you a lot, depending on your level of pain and your doctor’s advice.
2.Helps Develop Proper Ergonomics
Physical therapists will not only work on stretching and strengthening, but they will also educate you on good ergonomics.
Ergonomics is the study of people’s productivity in the workplace. It is determined by a person’s work environment, abilities, physical needs, and restrictions.
Ergonomics aids in the reduction of risk factors that could cause harm.
The importance of ergonomics in physical therapy cannot be overstated. Patients who do not have good ergonomics are more likely to return with the same problem.
3.Develop Exercise regimen for neuromuscular re-education
Balance, posture, and coordination can all be improved with neuromuscular re-education exercises and manual therapy techniques. Physical therapists use it as part of their treatment plan. Neuromuscular reeducation exercises can help with more than 90% of soft tissue problems that chiropractors see.
Physical therapy can aid in the restoration of natural and energy-efficient movement patterns in this way. It can also aid in the optimization of joint biomechanics and the reduction of discomfort caused by neuromuscular inadequacies. Physical therapists that specialize in this form of therapy will evaluate you depending on a variety of factors.
Various functional strengthening, balance, stretching, and coordination tasks are included in the workouts. This form of physical therapy can be quite beneficial and may also assist you in better managing your symptoms.
4.Improve Flexibility
Overload causes the majority of low-back ailments. Low-back strain or injury occurs when too much force is applied to the joints, discs, ligaments, and muscles of the lower back. It can occur suddenly or gradually. Low-back and hip stiffness and tightness are frequently the first signs that something is wrong.
Maintaining adequate hip, low-back, and thoracic spine range of motion and flexibility is critical for lowering the load on your low-back caused by sitting or standing behind your desk. Stretching is more beneficial to persons with a “stiff” body type than it is to those who are hypermobile. Strength and stability are more important than flexibility in minimizing the risk of low-back injury in hypermobile workers.
5.Educate you on effective at home regimens
The best part about physiotherapy is that it is a pain-relieving, non-invasive practice. As a result, your therapist can help you learn or develop a successful home regimen that you may incorporate into your everyday activities to improve your quality of life.
They’ve been taught to do more than just stretch your limbs. They can provide you advice on food, exercise, and even simple things like appropriate posture. If you wish to get into a more active way of life to break free from a sedentary existence, your therapist can help you devise a strategy for getting you into a more active lifestyle without putting you in significant risk for injury.
Seek the advise of a professional
The only way to reap the benefits of what physiotherapists can offer is to go out and visit one. They can greatly improve your quality of life and may even help you increase your productivity at work by helping with all the body aches associated with a sedentary life.
If you are suffering from persistent pain, also known as chronic pain, or an accident, physical therapy is a great option. If you’re looking for well trained, certified, and trusted physiotherapists, turn to Westwood Physiotherapy and Wellness. You may contact us at (519) 341-5161 or send us an email at info@westwoodphysiotherapy.ca.
Nearly 8 million Canadians suffer from chronic pain, which can have a significant influence on a person’s physical and emotional health and their capacity to participate in daily activities. Pain is just one of the many signs you need to see a chiropractor.
Chiropractors are qualified to assist with a variety of health issues related to musculoskeletal alignment. They can also provide you with the support you need to improve your overall wellness. Here are the top 10 reasons to see a chiropractor:
1.Chronic Back or Neck Pain
Back or neck pain is probably the most common reason to see a chiropractor. Chiropractic care can help relieve acute and chronic symptoms while correcting underlying mechanical dysfunctions.
Back discomfort can be caused by a variety of factors, including sleeping in an improper position, scoliosis, sciatica, degenerative disk disease, disc herniation, or just poor posture. Chronic back or neck pain is an unfortunate part of life for many.
To provide a long-term cure, chiropractors use several treatments. Adjustments, massage treatment, and spinal decompression are just a few of the options. A chiropractor can create a personalized treatment plan to help relieve discomfort. They may even be able to devise a treatment that may be a better option than surgery. Also, if you’ve been in a car accident, a chiropractor may be recommended to help you avoid long-term injury.
2.Headaches
A majority of people have experienced headaches at least once in their lives. These headaches can range from minor aches to debilitating migraines. If your headaches are interfering with your everyday life or if you find yourself taking pain relievers every day just to keep them at bay, it may be time to consult a chiropractor to determine if the underlying cause can be treated.
Chronic headaches can be caused by a variety of different factors. A misalignment or pressure on the neck or spine is only one of them.
Chiropractors can help you get rid of headaches by boosting blood flow in your body. Improved blood circulation will aid in increasing the amount of oxygen delivered to your brain. As a result, your headaches may be relieved. You can learn a variety of techniques to improve your general health by chatting with a chiropractor.
3.Hypertension
Hypertension, or high blood pressure, affects a significant number of Canadians. It can cause significant heart problems including stroke and heart diseases, even if it doesn’t have any visible symptoms. To keep their blood pressure under control, most people are prescribed medication. Many studies show, however, that chiropractic adjustments can considerably lower blood pressure levels. Chiropractors concentrate on alleviating stress on the top of the neck, which has been shown to reduce blood pressure and tension.
4.Sleep Troubles
Sleep can be elusive, and some people are lucky if they get a few hours of shut-eye each night with the help of sleeping pills. Even while you sleep, your body works hard and wastes energy, especially if you suffer from back pain. A misaligned spine can put your body under a lot of strain, causing discomfort and slowing down the healing process. Your sleeping position could potentially be contributing to your chronic back or neck pain. If you frequently wake up with an aching body, ask your chiropractor for advice.
Chiropractors employ manipulation therapy to align the vertebrae and promote blood flow in the body, which contributes to better sleep.
5.Recent Accidents
Accidents might result in significant interior injuries that can only be treated by a skilled chiropractor. They can figure out what’s causing your discomfort and create a personalized treatment plan based on your injuries.
Some chiropractors even specialize in treating automobile accident injuries.
They examine the events of the accident and the pain you’re in during your consultation. To acquire a clearer image of your spine, X-ray imaging may be performed. Visiting a chiropractor can help alleviate your discomfort and keep you from having to undergo serious, invasive surgery.
6.Reduced Range Of Motion
Limited range of motion is often caused by an injury to a specific joint or a persistent condition such as osteoarthritis. This is commonly accompanied by stiffness, discomfort, and swelling. If you find yourself to be less flexible than normal, or if perhaps your neck doesn’t turn as much in one way as it does in the other, this can ultimately obstruct your ability to do day-to-day tasks.
A restricted range of motion may signal the need for you to see a chiropractor. To relieve discomfort and enhance the range of motion, the chiropractor will realign your joints and bones.
7.Sedentary Lifestyle
Many people spend extended periods at their desks, especially today when more and more people have been working from home. Sitting in an uncomfortable seat with no back support or bent over a keyboard for long periods of time might cause difficulties. Your back, neck, and shoulders are put under extra strain by poor posture. This pressure will cause the discus and bones to shift over time. You may get a slipped or herniated disc.
A chiropractor will ensure that your spine is properly aligned. Regular alignments can help you avoid future back problems and increase your comfort.
8.Active Lifestyle
As much as a passive lifestyle requires chiropractic treatment, an active lifestyle also requires equal attention. If you live an active lifestyle that includes working out or participating in sports, your body is subjected to a lot of everyday stress. Your spine may become misaligned as a result of this stress.
Pinched nerves and slipped discs can occur as a result of repetitive sports or activities. You may not realize your pain is caused by an alignment issue for a long time. Seeing a chiropractor regularly will keep your body in tip-top shape.
9.Stress
One of the finest aspects of a chiropractic visit is how good it feels. Many patients say they leave the chiropractor feeling looser, more relaxed, and in a better mood than when they first came.
Visits to the chiropractor are intended to ease tension. You should leave the clinic feeling calmer after helping them recover through spine realignments and other procedures. Especially when done in tandem with massage therapy, you may feel less stressed. This contributes to a general sense of well-being.
10.Overall Health Development
Your spine is critical to your health. Not only does the bone structure support your upper body, which houses all of your key organs and systems, but it is also a part of your central nervous system.
The way your body interacts with itself and with your brain is through your central nervous system. If your spine is misaligned, it can interfere with your body’s communication process and ability to perform at its best. Even if you aren’t having back discomfort, a chiropractic visit can help you get back in shape and feel better overall.
Can You Go to a Chiropractor for No Reason?
While there are several conditions a chiropractor helps you with, it is okay to see a chiropractor even if you don’t feel anything that may be cause for concern. Even if you aren’t suffering any aches or pains in your body, chiropractic care may provide that valuable preventative care, making it an excellent treatment option.
Come to Westwood Physiotherapy & Wellness, the trusted chiropractor in Guelph! Walk out of the clinic feeling renewed, energized, and most importantly, strong and healthy! Call us at (519) 341-5161 to book an appointment.
Many people worry about the long recovery times that come with surgical operations, so much so that many people put off surgeries when faced with the prospect of a long and arduous recovery ahead. Fortunately, post-surgical rehabilitation can considerably shorten recovery time. Rehabilitation not only helps shorten post-surgery recovery time, but it also teaches you how to take care of yourself and gradually return to your everyday activities.
Physical therapists are trained to assist patients of all ages in regaining strength and mobility post-surgery. Patients are led through particular exercises, stretches, and other activities designed to aid in their recovery. Physical therapists and their assistants utilize treatments that target certain parts of the body, and most importantly, they may customize treatments to improve a patient’s overall health, assuring long-term success.
Who Are Candidates for Post-Surgery Rehabilitation?
Physical therapy can help you recover faster after a variety of surgeries, including:
ACL And Meniscus Repair
Following ACL knee ligament repair and meniscal cartilage injuries, which are common among athletes, physical rehabilitation is necessary. Rehab after ACL reconstruction allows you to build your quadriceps and strengthen your hamstring, helping patients heal faster and lowering the possibility of future injuries.
Back Surgery
Restrictions in the hips, shoulders, and other parts of the spine are common among patients. Physical therapy tailored to the patient’s specific needs may also help with regions where the patient’s movement and flexibility have been hampered by the surgery. Because of the sensitivity of a back or spine surgery, supervised physical therapy is required. Gentle stretches and exercises will be used by your therapist to help you get the blood circulating and gradually move up to everyday activities.
Heart Attack/Bypass Surgery
The period of recovery after bypass surgery depends on the patient. While some people might anticipate a full recovery in less than 12 weeks, others may need to wait longer as their bodies heal from surgery stress. This can be shortened with post-cardiac surgery rehabilitation.
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Supervised physical therapy aids patients in recovering after heart or bypass surgery by gradually reconditioning the heart and other muscles. Exercises for cardiovascular, flexibility, and strength conditioning can all be included in rehabilitation.
Joint Replacement Surgery
You can’t just stay at home and wait for your body to heal after knee, hip, or shoulder replacement surgery. To help the area recover properly and completely, you’ll need to do physical therapy activities to strengthen it.
During your recovery from joint replacement surgery, a physical therapist teaches your body how to move again and helps you regain your prior level of fitness. You can also expect reduced pain and discomfort during the process.
Why Is Rehabilitation Important After Surgery?
To truly reap the benefits of physical therapy after surgery, you should begin a post-surgical rehabilitation program as soon as your doctor says you’re ready and carefully stick to your treatment plans and instructions.
Here are 8 reasons why post-surgical rehabilitation is important:
1.Better Muscle Function
Physical therapy can aid in the treatment of tight and tense muscles. Your physical therapist can offer a variety of stretching techniques to help you improve the way your muscles work, restore muscle strength, and increase endurance. These workouts are guaranteed to be safe and customized to your specific needs.
2.Enhance Mobility
Certain regions or parts of the body may experience movement restrictions as a result of surgery. This is the body’s natural reaction to try to protect the affected area, which can result in muscle/tissue tightness, swelling, spasms, and decreased range of motion.
Through movement, strengthening exercises, myofascial release, and other manual approaches, physical therapy can help patients regain mobility. Additionally, workouts to strengthen the core, back, and pelvic muscles boost stability and improve balance, which can aid recovery following procedures such as knee or hip replacement.
3.Improve Balance and Flexibility
Inactivity weakens muscles, causing them to stiffen and become more susceptible to injury. Normal daily actions such as reaching overhead, climbing stairs, and standing from a seated position can be greatly hampered when muscles are tight and joints are stiff. Before your post-surgical rehabilitation, you may be prone to falls. Gentle stretching exercises are one of the first activities you should do following surgery to keep your susceptible muscles flexible and enhance your balance so you can conduct daily activities without fear of accidents and further injuries.
4.Improve Blood Circulation
Physical therapy might help you enhance your blood circulation and speed up your recovery. Blood transports oxygen and other nutrients throughout the body, which helps reduce inflammation and speed up healing. Improved circulation not only speeds up recovery but also lowers the risk of a blood clot forming. A massage, for example, can help to increase circulation. Increased blood circulation can be achieved by a variety of basic workouts and simple movements advised by a physical therapist.
5.Minimizes or Eliminates Pain and Inflammation
Pain and swelling after surgery are common side effects of the healing process, and it varies significantly from person to person. Reducing inflammation promotes healing and increases movement, all of which help to alleviate pain. During recovery, exercises and mobility can help to reduce swelling and prevent surgery pain from becoming chronic.
The appropriate type of post-surgical care can help lessen or eliminate the amount of pain you experience following your surgery without the use of opioids. A physical therapist may employ both icing and ultrasound to relieve localized discomfort.
6.Prevent Complications
In all surgeries, even how minimal, you are required to rest while your wounds heal. However, inactivity increases the chance of problems, such as blood clots. These blood clots can break off and travel through the circulatory system to other parts of the body, causing a blockage. If it reaches the heart, it can be fatal.
As a result, doctors frequently advise patients to begin physical therapy activities as soon as possible following surgery. The first few movements you’ll undertake may be as easy as rotating your ankles. These exercises help in blood circulation and the prevention of complications.
7.Reduce Scar Tissue Formation
Scar tissue arises after an injury or surgery, and soft tissue contracts as part of the natural healing process. Scarring can occur everywhere on the body, and excess scar tissue can limit function and movement for months after surgery. To reduce scar tissue and restore normal flexibility, a physical therapist might use a variety of tissue mobilization treatments, such as massage and shockwave therapy.
8.Regain Strength
Physical therapy can help you get back to your previous level of health. Following surgery, patients may have to relearn how to move in specific ways that don’t cause discomfort or cause less pain.
Increased strength and correct range of motion are two of the key aims of physical therapy. The faster you regain strength and stamina, the sooner you can resume your normal routine. After surgery, a physical therapy program can be tailored to target the precise areas of your body that require strengthening.
Post-surgery rehabilitation may be inpatient, outpatient, or a combination of both, depending on your surgery. As you recuperate, your therapist will provide you with post-surgery recovery tips and will even assign you home exercises to complete on your own.
If you’re in Guelph, Ontario, and looking for “post-surgery rehabilitation centres near me,” Westwood Physiotherapy & Wellness is here to help. We also offer physiotherapy, massage therapy, and shockwave therapy to ensure your full recovery. Book an appointment with us now by calling us at (519) 341-5161!
A variety of aches and symptoms accompany aging. Some aches and pains are symptoms of natural aging, while others indicate more significant problems. Joint problems, muscular strains, and damage from slips and falls are all typical complaints among the elderly people.
Most senior citizens can benefit from massage therapy to alleviate common aches and pains, mobility challenges, and even sleep problems. Here’s what you need to know about massage therapy for the elderly.
What Is Massage Therapy and What Does it Do?
Massage therapy is a type of manual treatment that uses pressure to improve the health and performance of muscles, joints, and tendons. Massage therapy is used to treat and manage various health conditions. Because each person has a unique condition that needs different treatments, massage treatment is done on a case-by-case basis.
Massage for the Elderly
Geriatric massage is designed specifically for adults in their later years. Massage therapists must consider a number of factors before starting treatment because the elderly have specific physical conditions compared to the young and middle-aged population.
Before doing massage treatment on an aged patient, a massage therapist should consider the following factors.
Temperature Preferences
Your sensitivity to temperature changes as you get older. It’s critical to communicate your temperature preferences to your massage therapy experts so that they can modify the temperature of the instruments, the environment, and their hands to provide you with the greatest possible experience during your session.
Pain Tolerance
As people get older, their bodies weaken, their bones become brittle, their skin thins, and they become more vulnerable to pain. Massage therapists always take this into account so that they may design a treatment plan that is tailored to their pain tolerance.
Current Medications
While the majority of medications do not require you to adjust your therapy sessions, certain medications do. As a result, massage therapists must inquire about the senior patient’s current prescriptions, as some medications, such as anticoagulants, increase the risk of bruising and internal bleeding.
Level of Physical Activity
When working with an elderly patient, it’s critical for a massage therapist to understand their degree of activity. For some individuals who are not very active, the massage therapist can focus on muscle stretching to enhance blood circulation and joint stiffness. Whereas the massage therapist can focus on the current aches and pains of more active senior people.
Comorbidities
Some illnesses need specific treatment techniques. As a result, it is critical for the elderly to fully disclose their medical conditions to the massage therapist so that they can make appropriate adjustments and change the treatment plan for the senior patient.
Geriatric massage therapy is a non-invasive but effective treatment for a wide range of age-related conditions. Regular massage treatment sessions may improve the elderly’s quality of life.
Benefits of Massage Therapy for the Elderly
Massage therapy helps elderly people in more ways than merely relaxing and alleviating aches and pains. Numerous studies have shown that massage treatment can reduce stress and improve mental health in the elderly. Massage treatment has a plethora of benefits. The following are some of the benefits of massage therapy sessions for older patients.
Increased Blood Flow
An elderly patient with weak circulation may experience discomfort as a result of fluids collecting in their lower extremities. The kneading and pressure on the muscles used in massage therapy can help to transfer blood to congested areas, improving circulation. The massage therapist may use the following massage treatment techniques to increase blood circulation:
Leg Massage – To activate the lymphatic system, the massage therapist will begin rubbing from the feet up. To relieve discomfort and increase circulation, the massage therapist concentrates on the congested areas of the lower limbs.
Deep Muscle or Tissue Massage – Deep muscle massages can aid in the removal of toxins, which benefits the immune system. Aside from that, it aids in the treatment of long-term musculoskeletal disorders and improves blood circulation.
Improved Balance
The ability of the body to detect its position and movement is known as proprioception. The older patient’s sense of balance improves as a result of enhanced blood circulation and proprioception, lowering the likelihood of dangerous falls and slips.
Softening of Hard Muscles
Muscles that are hard or tight can be caused by a variety of factors, including inactivity, poor posture, and accidents. By boosting circulation and kneading the tight muscles, massage treatment sessions can help soften them.
Feeling of Connection, Psychological Benefits
Some older persons, particularly those receiving elderly home care services, may feel isolated as they contact fewer people including, in some cases, their family. Regular massage treatment sessions might assist to alleviate feelings of loneliness. The majority of massage therapists form strong bonds with their clients. This is advantageous since it can provide the emotional and mental assistance that the elderly require.
Nervous System Stimulation
Massage therapies work by stimulating the nervous system’s peripheral nerves. Massage therapy helps to keep the central nervous system and the autonomic nervous system in balance. Massage treatment sessions might assist the patient in getting some relaxation and allowing the healing process to begin.
Improved Sleep
Massage therapy can aid in the release of serotonin, which can lead to feelings of relaxation. Massage treatment sessions on a regular basis can also help relax and soften rigid muscles, resulting in improved physical conditions and a better night’s sleep.
Arthritic Pain Relief
Massage therapy can give the elderly the feeling of relief from arthritic pain by improving blood circulation and reducing inflammation in the joints.
You may have heard of massage treatment and physiotherapy and mistakenly believe they are the same thing, and that you can request either. This isn’t the case at all. While both can help manage and reduce pain, massage therapy is more focused on instant relaxation. Physiotherapy, on the other hand, focuses on muscle and joint recovery. Always do your homework ahead of time to ensure that you’re getting the best therapy for you or your loved one.
Westwood Physiotherapy and Wellness in Guelph provides massage therapy and physiotherapy for individuals looking to improve their overall health. Book an appointment with us today, call 519-341-5161 or email info@westwoodphysiotherapy.ca.
Due to the COVID-19 pandemic, many people have been forced to bring their work home. According to Statistics Canada, 40% of Canadians are currently in a work-from-home setup. Businesses are also expecting that remote work will likely become the norm even after the pandemic is over. These actions, however, have prompted alarms about the increasing occurrence of working-from-home-related injuries.
High-risk occupations, such as factory or construction labour, are not the only sources of injury. Unbeknownst to many, office employment can also be harmful to the body. Extended hours of sitting and a more sedentary lifestyle have resulted in individuals experiencing a variety of mental and physical issues.
If you work from home, here are a few tips to help you stay safe and pain-free.
Causes of Work from Home Injuries
Even before the pandemic, there has already been a significant appeal towards working from home. Many people find working from home a more convenient choice than going to the workplace. Unfortunately, it also has its disadvantages. Particularly, injuries at home can be more serious than those sustained at a different location. This is more likely true if your home office setup has any of the following:
Unsuitable Work Location
Location plays a significant part in how safe and comfortable the working from home experience will be. The layout of our rooms can be a cause of home injuries. Not everyone has the luxury to have a separate home office. The majority of homeworkers will have to work in their living room, bedroom, kitchen, or even bathroom. Not only is this distracting, but it also increases your chances of encountering hazards while working from home with slips and falls in the bathroom as particularly worrisome.
Non-Ergonomic Environment
Overstraining any aspect of your body, whether it’s a combination of muscles and tendons, your immune system, or even your mental health, can be harmful. Unfortunately, the potential long-term repercussions of poor posture are sometimes overlooked.
Ergonomics focuses on how to create or arrange environments, goods, and systems so that they are appropriate for use and contribute to a healthier and more comfortable working environment. Although you may not have the nicest table, chair, or ventilation, what matters is that they are well-designed and positioned so that your workspace is not congested and unsafe to use.
Sedentary Lifestyle
Working in the comforts of your home can promote longer periods of inactivity. Unfortunately, this lack of physical mobility might result in injuries that are not obvious to the human eye. You won’t see them straight away because they don’t have any visible cuts or wounds. Sedentary behaviour and physical inactivity have all been linked to back pain, hypertension, and depression.
Common Work from Home Injuries
These are some of the most common injuries sustained at home:
Back and Neck Pain
Many home offices are made up of whatever was available. Neck and back injuries from working from home can be caused by poor ergonomics. People are often surprised when told that their bedroom or couch seating arrangement is contributing to their discomfort. Your bed may sure be comfortable, but when you’re slouching over your laptop or lying down while typing, it is taxing on the body.
Also, the average adult sits for 9 hours every day. Weight gain and muscle loss might occur if you move less. Simultaneously, it develops or exacerbates existing muscle and joint discomfort.
Burnout or Fatigue
It is hard to have a healthy work-life balance if you work and live in the same area. It’s easy to get lost in time and work for longer hours when there are no obvious boundaries between business and personal life. This can be exhausting for the mind and body. Burnout is more than just feeling drained from too much work. High blood pressure, heart disease, obesity, a weaker immune system, anxiety, depression, cognitive decline, and even death have all been linked to true burnout.
Carpal Tunnel Syndrome
Carpal Tunnel Syndrome is a fairly common condition that produces discomfort, numbness, and tingling in the hands, arms, and even the shoulder. When a wrist is held in the wrong position for an extended period, such as when typing on a computer, the strain on the nerve occurs.
It’s a common occurrence primarily because many people working in offices spend a lot of time on computers, which puts a lot of strain on the wrists. Now, people are at a higher risk of getting the syndrome since home setups aren’t often as ergonomically good as those in offices,
Cuts and Burns
People at home often have to attend to multiple house chores and work demands all at the same time. Cuts and burns occur especially when one is rushing from one responsibility to the next. This home hazard can be exacerbated by a heavy workload, high cognitive demands, job stress, and other environmental conditions.
Depression and Anxiety
Working from home does not appeal to everyone. Many workers are suffering from increased stress and worry, as well as other issues. There are the challenges of combining work and home responsibilities, as well as zoom fatigue and the loss of in-person interaction with colleagues or accessing information. Distractions at home, such as sharing makeshift workstations with spouses, children, or pets, can also exacerbate stress.
Eye Strain
Those who do not take breaks from their computer screens are more likely to have eye strain. When you stare at a computer monitor for an extended period of time, your eyes have to work harder. Digital eye strain is characterized by headaches, blurred vision, dry eyes, and neck and shoulder pain as a result of this behaviour. Others may experience migraines as a result of excessive screen time and incorrect monitor distance.
Slip and Falls
Slips and falls are the most prevalent sort of work injury, whether in an office or on a construction site, and the dangers are still present at home. Individuals can harm themselves on the job by tripping over rugs, pets, spills that haven’t been cleaned up, and other objects such as trash cans. People can also trip and fall down the steps, resulting in injuries ranging from minor bruising and sprains to more serious injuries such as fractured bones, neck injuries, and concussions.
Tendonitis
Tendonitis is a condition in which a tendon, the thick cord that connects a bone to a muscle, is irritated or inflamed. It usually develops as a result of repeated, slight impact on an affected area. Tendonitis can also be caused by improper posture at home or work, as well as a failure to properly warm up your body before exercising. Slouching, sitting for lengthy periods, extending your wrists, and relying on a laptop screen all place physical strain on your body, which can lead to the condition.
Tips to Avoid Work-Related Injuries While Working from Home
Protect your health and prevent injuries by following these health and safety tips while working from home:
Set up an ergonomic workstation
You must ensure that their work environment is pleasant. If possible, try recreating your office workspace at home to stay productive. To avoid stretching or straining, frequently used things should be stored within reach. Always work on a desk or table. Working from bed can harm your back, negatively impact your posture, and reduce your productivity. Choose a space in your home that works for you and stick to it. Sitting at your table, even in a tiny apartment, is preferable to slouching on the floor or the couch.
For computer users:
Use an office chair with plenty of padding and back support.
Monitors should be placed 20 to 30 inches away from your face. A key tip is to ensure that the top third of the screen should be at your eye level.
Sit with your back and shoulders straight.
Follow the 20/20/20 Rule: Every 20 minutes, simply stare at an object 20 feet away for at least 20 seconds
Get up, stretch and stay active
It’s not healthy to sit at a desk for eight hours a day at work, and it’s not healthy at home. You should pay attention, especially to your neck, shoulders, back, and feet. Exercise helps you react better and faster by strengthening your muscles and body. It can help you keep strong on your feet and avoid falls, but only do it in moderation at home to avoid mishaps. It is suggested to set an alarm to remind you to take regular breaks. Simple back pain exercises while working from home performed throughout the day will help you keep calm and avoid overexertion injuries.
Avoid prolonged standing for computer work
Standing desks are popular today, and many people believe that standing is a better option for their bodies. While it’s true that being sedentary all day isn’t healthy, standing to work consumes more energy than sitting. As a result, it places more pressure on the circulatory system, legs, and feet. Standing for long periods of time can also cause varicose veins. You can, of course, stand and wander around to make or receive phone calls. Stand, stretch, and walk around for a minute or two every 20 to 30 minutes to increase circulation and relax muscles. But avoid working while standing for hours on end.
Pay attention to your surroundings
Nothing causes more injuries than complacency. When work becomes a routine, it’s easy to forget to worry about safety. This is especially true at home Familiarity with your surroundings may lead you to overlook some safety risks. You factor in distractions like pets, children, or partners who also work from home, it can be chaos.
Be aware of your surroundings. It is best if you could set aside a time each week to assess your work environment. Clean your floors regularly. Remove any cords, carpets, or anything that could cause a tripping hazard. If you have kids, limit toys inside the playroom if you have one, or be sure to have a storage bin to keep them after use.
Get adequate sleep
Sleep deprivation has been linked to a variety of mishaps, ranging from car accidents to equipment accidents. Sometimes, avoiding hazards and injuries is as simple as keeping yourself well-rested and getting plenty of sleep.
Eat a balanced diet
Eating a balanced and nutrient-dense diet helps you maintain a healthy body weight, reduce stress on your muscles and joints, and provide you with the critical vitamins and minerals you need to be strong, healthy, and ready to combat sickness. Eating healthy foods can also sometimes be enough to beat pain and discomfort. Several studies have found a link between diet and general well-being, including spinal health. Nutritious foods can help you relieve back pain without the use of painkillers.
Avoid multitasking
Multitasking may make sense at times, but it reduces overall productivity and increases the risk of accidents. You may feel compelled to work and do chores simultaneously, but it is better if you can just concentrate on one task at a time so you can give it your whole focus and operate more efficiently and safely. You could cut your finger on a glass while doing the dishes if you’re preoccupied with a zoom call. If you’re distracted, you won’t be able to work as efficiently, and all of your tasks will be incomplete.
Reduce stress
Working from home during a pandemic is stressful no matter what the circumstances are. Yet, staying stress-free as much as you can allow you to focus better on the tasks at hand and can help you avoid accidents by boosting your mental clarity. At the very least, meditate once a day, even if it’s only for 3 to 5 minutes at a time. Make time for yourself to stop working for the day and stick to it. Take a break and get massage therapy. Working from home all of the time doesn’t imply you should be working all of the time.
When it comes to work-from-home injuries, self-care is still the best way to avoid them. Focusing on your career is important, but it should not come at the expense of your health.
If you work from home in Canada and are experiencing back pains, sprains, and strains, reach out to Westwood Physiotherapy and Wellness. We offer personalized and comprehensive physiotherapy in Guelph. Book an appointment today by calling us at (519) 241-5161.
Stress is now an integral part of modern day-to-day life. When unmanaged, stress can take a toll on your physical and mental health, resulting in severe health issues. Managing your stress can effectively break its hold on you, allowing you to live a happier, healthier, and more productive life.
Causes of Modern Life Stress
Stress triggers can differ from person to person. Some of the most common stressors include financial problems, work issues, relationship conflicts, and poor health.
Financial Problems – With today’s society putting so much emphasis on what you have, money is probably the most common source of stress in our lives. Rent, debts, and the inability to provide for yourself or your family can put a person in a tremendous amount of stress.
Health Conditions – Being diagnosed with an illness can put a person under a lot of stress. Even if you yourself are healthy, finding out that someone close to you is coping with a health issue can also increase your stress levels.
Relationship Conflicts – Conflict between you and your spouse, parent, child, or friend can be a major source of stress. The situation becomes even more stressful if you live together. Even if you are not involved, conflicts within the family can also be difficult to deal with.
Work Issues – Long hours, tight deadlines, heavy workload, workplace conflict, and job insecurity can also subject you to high levels of stress. Dealing with various work-related issues do not only affect the well-being of employees but decrease the productivity of the organization as well.
How Stress Affect Your Body
Stress causes your body to think that it is under attack. This triggers the brain to generate stress hormones (cortisol) which heighten your senses and activate the muscles so you can react quickly to what the brain perceives as an immediate danger. The accumulated stress of everyday life can affect your thoughts and behaviours and even cause irreversible damage on your health. This includes:
Difficulty Controlling Your Emotions – Stress can easily make people lose control. Neuroscientists found out in a 2013 study that even mild levels of stress can impair a person’s ability to control their emotions.
Promote Disease – If you are prone to certain diseases, chronic stress can increase your vulnerability to illnesses like cancer, respiratory problems, cirrhosis of the liver, and mental problems.
Damage Teeth and Gums – Some people react to stressful situations through nail-biting and grinding their teeth. Unconsciously grinding your teeth can cause lasting damage to your jaw and wear the enamel of your teeth. Also, a 2012 study linked stress to gum disease.
Trigger Heart Disease – Chronic stress can cause serious damage to your heart muscles. Stress hormones trigger an increase in heart rate and constriction of blood vessels, causing the heart to pump harder and elevate the blood pressure.
Obesity – Some people, when exposed to stressful conditions, unconsciously eat too much. Chronically stressed people are more likely to consume 40% more food than usual.
Premature Ageing – Long-term stress can make you look older than your age. Stress hormones can telomeres (end structure of chromosomes) and prevent new cells from growing. This results in the formation of fine facial lines, weak muscles, poor eyesight, and other inevitable signs of ageing.
Weaken Immune System – Stress can reduce your immune system’s ability to combat antigens, making you more susceptible to infections. When stress hormone levels spike up, it suppresses the immune system.
Physiotherapy Techniques for Stress Management
When we are under stress, the amount of adrenaline produced by the body increases. Unused adrenalin can gradually build up in the system, causing muscle tension, high blood pressure, and sleep pattern disturbance.
Physiotherapy for stress relief is a type of non-invasive treatment recommended to people in the form of a relaxation program. Think of it as a safe and effective stress management approach that guarantees patients positive results.
Here are the top 3 physiotherapy techniques that help manage and relieve stress effectively:
Massage – Stress can trigger painful neck, back, shoulders, and head. It causes tightness and pain on the nerves and muscles of these body parts. However, massage can help release tension by applying controlled pressure to these areas to manipulate the muscle and boost blood flow. Swedish and shiatsu are the most popular forms of massage used to treat muscle imbalance and soreness and provide relaxation. Manipulating and stimulating your muscles and tissues can effectively reduce tension and enhance flexibility. Getting regular massage sessions benefits both your physical and mental health.
Acupuncture – This ancient Chinese medicine focuses on restoring the body’s energy balance called Qi. The treatment method involves the use of specialized fine needles that are pierced into your skin at specific areas of your body, stimulating the flow of energy, eliminating pain, and improving the function of your organs. While it also promotes relaxation and rejuvenation, acupuncture can also help reduce chronic and stress-related pain, including back pain, muscle spasms, and headaches.
Chiropractic Care – Another effective and safe way to relieve uncomfortable symptoms of chronic stress is through chiropractic care. Spinal adjustments help restore the body’s natural balance and energy and reduce muscle tension, making you feel less stressed after the treatment.
Proper Posture Techniques – Sitting for hours in the office can be stressful and harm your bodily systems, resulting in musculoskeletal issues, cardiovascular problems, and obesity. A physiotherapist will teach you about the proper body postures on how to sit and stand up and move throughout the day.
Exercise – Exercise is not only a time-proven stress-reliever but also works effectively in alleviating sore joints and muscles and improving your posture. A physiotherapist can assess your daily routine and habits to create an exercise plan designed to relieve stress symptoms, reduce tension, and promote relaxation, as well as recommend some lifestyle changes to reduce the frequency of stress. Physiotherapy exercise for back pain is designed to stretch and strengthen specific back muscles that are prone to fatigue due to prolonged sitting and standing at work. Combining it with breathing technique can maximize the result of the treatment. The physiotherapist will also guide you through the process of exercise and stretching drills you can do at home or work.
Breathing Techniques – Breathing techniques can help improve our breathing pattern and promote “rest and digest” aspects of the autonomic nervous system and reduce the “fight and flight” response. This helps minimize the overall stress in your body. Knowing how to breathe properly when exposed to stressful situations can help create more balance within the nervous system and controls the production of stress hormones.
How Physiotherapy Combats Stress
Keep in mind that your body and mind are interconnected with each other. Your physical well-being can directly impact your mental well-being. Physiotherapy incorporates stress relief activities that help you find a sense of balance in mind and body.
Here is how seeking physiotherapy treatment helps relieve and manage stress:
Boost Confidence – Exercise can pump up the production level of your brain’s feel-good hormone known as endorphins, which reduces the effect of stress and improves your mood. Make it a regular habit to engage in physical activities, such as walking, jogging, yoga, and biking.
Alleviate Depression – If you suspect stress has taken a toll on your mental health, seeking physiotherapy can help. It works by targeting the physical symptoms of depression and improving your mood. The physiotherapist will develop a structured physical therapy exercise program designed to stimulate your nervous system and act as a therapy to reduce stress-related depression. It eliminates the need to take antidepressant drugs. Physiotherapy exercises are safe and have no unpleasant side-effects, and reduces the risk of falling into relapse.
Improve Quality of Life – Physiotherapy treatments are extremely effective in relieving stress and improving your physical and mental condition. These benefits help boost your self-worth and self-esteem, promoting your general well-being.
Promote Better Sleep – Stress can prevent you from getting a restful sleep every night. However, a relaxing massage therapy and acupuncture can help improve sleep quality. If you have trouble getting enough sleep every night, a physiotherapist can provide solutions to your concerns.
Lower Cortisol Level – Performing a diaphragmatic breathing daily can help lower the level of cortisol in your system. It promotes relaxation and better concentration. Find a physiotherapist to learn more about the different breathing techniques.
Proper body care, dealing with your emotions in a healthy way, and training your mind can help you deal with stress effectively. Visiting a physiotherapy clinic near you and discussing your health concerns with a physiotherapist can help restore your body and mind to a state of balance. Health is wealth. Do not delay treatment.
Westwood Physiotherapy & Wellness has a team of warm and friendly physiotherapists who are happy and willing to assist you in managing your stress symptoms in the most effective way. Learn how we can help you fight stress-related problems and guide you in moving towards the best quality of life.
Give us a call today at (519) 341-5161 to book a physiotherapy appointment in our Guelph physio clinic. You can also email us at info@westwoodphysiotherapy.com or fill in our contact form to send us your message or queries.
