UltrasoundLumbar spine pain, or pain in the low back, can be caused by a plethora of things. These may be factors to do with injury in the spine, such as degeneration, disc bulges, and scoliosis. Or they may be due to stresses and strains put on the spine, such as prolonged sitting, excessive lifting or bending, poor posture.

Whatever in going on internally to cause your pain, we can take some simple steps to help protect our back. All the ideas below must be pain free – any problems then get in touch and our physios will help adjust things precisely for your injury.

Posture – if you built a building at 45° instead of straight up, you would expect it to have problems. Our backs are no different. Posture is important as structures in the spine are designed to be suited to certain positions. Sitting on your sitting bones instead of rolling back onto your tail bone is important as this helps to better align the bones and discs of the spine. An appropriate lumbar support to help support the curve of your low back is essential. But get the right shape – if you have a very arched back you may need a larger support; if you have a flatter back a smaller support may be better.

In standing many people stand with their weight on their toes and throw their tummy forward, stressing the low back and not using any abdominal muscles to help hold you upright. Instead try standing with your weight two thirds on your heels – not only will your spine be in a better position but your abdominal muscles will work miles better to help support your back.

Keep moving – we were designed to chase lions on the Serengeti, not sit in a chair for 10 hours not moving. Set a postural reminder on your computer in outlook or use one of the many apps that are free to download to your phone. Every half hour get up and stretch and every hour take a small walk around the office. This helps to keep a good blood flow through the discs and muscles of the back.

Core strength – this is the stability and control provided to the muscles and joints of the back. We are a lot of bones and if we don’t have good muscle control to support those bones we are destined for problems. At PhysioLogix we use ultrasound imaging to train you how to correctly get your deep core working. We offer pilates classes and home program to then build good core strength and stability.

Minimise Stress – stress has been shown to be linked to increases in back pain for a number of reasons. One reason is that stress increases your muscle tension. Techniques to reduce stress, regular massage and gentle mobility exercises are all extremely helpful is freeing up a tight and stiff back. At Physiologix, our highly trained massage therapist can help to reduce the muscle tension with a range of techniques, from hands on massage to dry needling. These are just a very few ideas to help reduce and manage your back pain effectively.

Please feel free to contact our staff at Physiologix on (07) 3511 1112 or email us for any help or advice – there is so much that each of us can do to better manage our pain, giving a happier and healthier life overall!

The rotator cuff are a group of four small muscles that wrap around the shoulder joint, ensuring that the ball of the arm bone, the humerus, stays central in the joint, the glenoid. The shoulder joint has to move through a huge range of movement to allow us to place our hand wherever we need to. The joint relies on these rotator cuff muscles to keep the ball in the shoulder socket while we do these movements.

Poor movement patterns and/or poor postural alignment can cause an impinging or squashing of one or more of the rotator cuff tendons, resulting in pain and injury. Stress to the tendons can occur from pressure of the ball of the humerus (the ball at the top of the arm forming the shoulder joint) pushing up into the tendons. This happens with carrying bags by your side. The weight pulls the tendon down over the bone – try instead to carry lighter weights and not too far. Resting with weight on your arm, for example on the window ledge when driving or on your elbows when reading or watching TV has the same affect – avoid putting pressure on the arms.

Sleeping can have a similar effect: When you lie on the arm you squash the tendon and when you lie on your side or back the ball of the shoulder can be pushed into the tendon. Try not to lie on the affected side and if on your back or other side, use a pillow between the arm and body. Hitching your shoulders up in the cold or due to stress pulls the ball of the humerus up into the tendons – wrap up warm at this time of year and take time to relax the shoulders if you are tense.

Tendons also can be aggravated by too much tensile stress. This is using the arm to do tasks that are too heavy and stressful for the tendon. The tendons are particularly at risk when reaching overhead or reaching out away from your side. Take care when doing these tasks or build up slowly with specific exercises. To ensure recovery, a rotator cuff strengthening program is important. But most importantly the bad alignment of the joint due to poor posture and poor movement control must be assessed and corrected. This may be as simple as correcting poor postural positions, changing your desk set up at work, not leaning on your elbows, or changing the position you sleep in. Only then will the impingement stop and complete recovery be ensured.

Our physio’s at PhysioLogix are happy to discuss any questions you may have. Email or call us on (07) 3511 1112

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Physiologix Therapy SolutionsWHERE TO FIND US
(at Gap Health & Racquet Club)
200 Settlement Rd, The Gap