Month: April 2019

Sitting by day, stiff by night!

Do you spend a lot of your day sitting at a desk or in the car?
Are you suffering with neck pain?
Do you find your upper back stiff and you just can’t get it to go away?
Struggling to lift that weight overhead?

We understand how annoying that can be!

Here are some tips on how to improve your upper back mobility and reduce your symptoms!

Foam Roller stretch!

Spend a few minutes each night opening the thoracic spine using a foam roller. Simple and effective way for reducing your symptoms. Aim for 2-3 minutes working in a variety of different spots.

Regular work breaks!

When working at a desk try to get up often during the day, go for a walk to the printer, grab yourself a glass of water or go and say hi to a friend! Our body is designed to move and likes to be up and about during the day.

Computer screen height!

Ensure that your computer screen is at the right height so you don’t fall into a hunched position. The top of your screen should be at eye level.

Work stretches in sitting!

Rotate your upper body around pulling with your arms and keep your hips forward. Hold for 10 seconds and complete 3 big breaths aim for 3-4 per side.

Bow and arrow stretch!

Lay on side with top knee resting on foam roller. Rotate upper body around and take a deep breathe, come back to starting position and repeat 15-20 x per side.

Any questions about an injury shoot us a message, give us a call on (02) 4751 9127 or book a session online!

Written by Georgia King (Physiotherapist at The Physio Depot)

Are you experiencing regular neck pain that just won’t go away, it’s possible that parts of your daily routine are contributing without you realising!

Here are a few common everyday activities that might be making your neck pain worse!

Your sleeping position

 It’s easy to underestimate the impact your sleeping position has however, spending hours in one position will undoubtedly have an effect on your body. Pillows that are too high or too flat can mean your cervical joints are sitting at the end of their range in too much flexion or extension. Similarly, sleeping on your stomach often means your thoracic spine is locked into extension and your neck is fully rotated. In simpler terms, this means your joints are under more stress than necessary. Ideal sleeping posture allows your spine to maintain it’s natural curve!

Your daily commute

Many of us make sure our work stations are ergonomically set up to reduce stress and strain throughout the day. Few of us take the same consideration when it comes to driving. In fact, the set up of your car can be just as important as your work-desk, particularly if you are driving more than 30 minutes everyday. The correct setup in your car can mean you use less effort to drive and turn your head less often to check traffic. Set up your commuting environment so you’re not looking down at your phone or book for hours each week!

Your downtime

Many of us unwind by watching TV or our laptops at the end of the day. Your position during this time can be something you give little thought to however, looking up to view a screen mounted on a wall or looking down at a small screen or laptop can put pressure on the upper structures of the neck. Take a few minutes to consider what posture you’re sitting in before settling down to binge watch a Netflix series and see if you can either lower the height of your screen or raise it slightly so your neck can be in a more neutral position.

Your exercise routine

 Any activity that requires sustained positions or repetitive neck movements can contribute to neck pain. Cyclists can be stuck in neck extension while looking ahead and breast stroke swimmers can also have excess neck extension. Freestyle swimmers with reduced thoracic or neck rotation can have difficulty achieving rotation when breathing which can cause pain and discomfort over time. Talk to your physio about what you do and how to modify your activities to decrease the stress on your neck!

Any questions about your neck pain shoot us a message or give us a call on (02) 4751 9127.