Walking Your Dog
It has been great seeing lots of people out and about lately many walking their dogs in the fantastic parks that we have in the city. I have noticed however, that whilst walking their dogs on a lead many are pulled by the dog, be careful as this pull on one side of your body can cause stresses and strains. It is easy for us to walk with the dog on our more dominant and stronger side of our body but by doing this regularly you are more likely to get an injury. Try alternating with the other side to help strengthen both sides.
With the sun beginning to shine and the days getting longer and warmer many of us are starting to think about tidying up our gardens. Here's some tips on looking after your body whilst looking after your garden.
Before you begin
It's best to warm your body up before you start, simple stretching exercises will help to warm your body up, also a gentle walk to get everything moving and blood pumping will set you up well to begin.
Bending forward to weed is not the best position for your spine to be weeding, we generally move from one side of our bodies meaning that side is working harder than the opposite side. Try using a kneeling stool to protect your knee joints and make sure that you lean forward with a straight spine. Alternatively, try sitting on something like a low stool or sturdy bucket. Always making sure that you keep a straight spine.
Like all activities make sure that you take regular rests, if you are competing the same task for a period of time limit yourself to 30 minutes then take a break and come back to it.
If you need to lift anything from the floor, make sure that it is not too heavy for you, if it is ask someone else to help. When lifting make sure that you bend your knees and lift from your hips, not by your back as this can cause strain to your back.
As well as watering your plants make sure that you keep yourself hydrated. Plenty of water while you work will keep you hydrated.
Enjoy your garden, but make sure that you look after yourself.
For any further advise please do not hesitate to contact me.
Looking after your back at work
I have recently seen more people who work in an office environment and therefore spend long hours sitting at a desk. They often ask me for advice on how they can help their body whilst at work. Here are a few ideas on how to keep active at work and look after your back at work:
Make sure that your work station is at the correct height.
1)Monitor at eye level
2)Adjustable chair with lower back supported, to help keep an upright posture
3)Feet flat on the floor or on a foot rest
4)Elbows tucked into your waist
5)Minimal bend of your wrists.
Make excuses to get up from your desk at 30 minute or so intervals - make a drink, get some water, pop to the toilet, go to the printer.
If you need to contact a colleague go to see them rather than phone or email.
Have walking meetings.
If you are on a phone call try to do this standing or walk away from your desk so that you are not sat at the screen.
If in a presentation meeting try to stand rather than sit.
Cold or Hot treatment?
Following every treatment with a patient I will advice to either use cold or hot and cold hydrotherapy, here’s some information on when to use them.
The purpose of this therapy is to reduce inflammation, pain and swelling in the affected area. Following injury the area becomes inflamed and swollen causing pain. During this phase the tissues become very congested. This form of hydrotherapy is aimed at reducing the inflammation and swelling, relieving some of the pain and helping the healing process.
How it is done:
1.Using a frozen pack from the freezer (e.g. frozen peas) wrapped in a tea-towel or small towel.
2.Apply to the area for TEN minutes.
3.Remove for FIVE minutes.
4.Reapply the cold pack for TEN minutes.
5.Remove for FIVE minutes.
6.Reapply the cold pack for TEN minutes.
This is best to be completed regularly for the first 2-3 days following the injury.
Cold hydrotherapy is really effective with a new injury.
Hot and cold hydrotherapy
The purpose of this therapy is to improve the circulation in the affected area. Following an injury the area becomes inflamed causing pain, once this inflammatory response reduces the area becomes congested. This form of hydrotherapy is aimed at improving the circulation to relieve the congestion, relieve some of the pain and help the healing process.
How it is done:
1.Using a small towel, or the shower (whichever is easier).
2.Use cold water straight from the cold tap and warm water, but not too hot to bear.
3.Soak the towel (or use the shower) first in the warm water and apply to the area for THREE minutes.
4.Remove this pack and soak (or using the shower) in the cold water and apply for ONE minute.
5.Repeat the warm and then cold again. Repeat each THREE times, ALWAYS END WITH COLD.
This hydrotherapy works best after 2/3 days once the swelling has reduced or for long term pain.