Neck Pain and Osteopathy- how we may be able to help!
Neck pain is a common issue that affects many people at some point in their lives. It can range from minor discomfort to severe pain that interferes with daily activities. Understanding the causes and knowing how to address them effectively is crucial for long-term relief and overall health. This blog will explore the common causes of neck pain and how osteopathic treatment can help.
Common Causes of Neck Pain
Muscle Strain: Poor posture, especially from sitting at a desk or looking down at a smartphone for prolonged periods, can strain neck muscles.
Injuries: Sudden movements or accidents, like whiplash from a car accident, can cause neck injuries.
Herniated Disc: Discs that act as cushions between the vertebrae can herniate and press on nerves, causing pain.
Arthritis: Conditions like osteoarthritis can lead to the degeneration of neck joints.
Poor Ergonomics: Incorrect sleeping positions or the use of unsuitable pillows can contribute to neck pain.
Stress: Emotional stress can lead to muscle tension in the neck and shoulders.
How Osteopathy Can Help
Osteopathy is a holistic approach to healthcare that focuses on the musculoskeletal system. Osteopaths use a range of hands-on techniques to diagnose, treat, and prevent health problems.
1. Comprehensive Assessment
Osteopathic treatment begins with a thorough assessment. An osteopath will evaluate your posture, mobility, and any areas of discomfort. This helps in identifying the factors contributing to your neck pain.
2. Manual Therapy
Osteopaths use various manual techniques, such as:
Soft Tissue Manipulation: To relax tight muscles and improve circulation.
Spinal Manipulation: Gentle adjustments to restore normal movement and function.
Stretching Exercises: To enhance flexibility and reduce muscle tension.
3. Postural Advice
Your osteopath will provide guidance on improving posture, whether it's for sitting at a desk, using electronic devices, or sleeping. Proper posture helps in preventing further strain on your neck muscles.
4. Exercise and Rehabilitation
Osteopaths often prescribe specific exercises to strengthen the neck and surrounding muscles. These exercises are tailored to your condition and help in maintaining long-term relief.
5. Lifestyle Modifications
Addressing lifestyle factors such as stress management, ergonomic adjustments, and physical activity can be crucial. Osteopaths offer advice on making these changes to support your overall well-being.
Benefits of Osteopathic Treatment for Neck Pain
Non-Invasive: Osteopathy uses non-invasive techniques, making it a safe option for many patients.
Holistic Approach: It considers the whole body, not just the symptoms, ensuring comprehensive care.
Personalized Treatment: Each treatment plan is tailored to the individual's specific needs.
Long-Term Relief: Osteopathy aims at addressing the underlying factors contributing to pain, providing long-term relief rather than just temporary solutions.
Conclusion
Neck pain can significantly impact your quality of life, but effective treatment is available. Osteopathy offers a holistic and personalized approach to managing neck pain, addressing both the symptoms and the contributing factors. If you’re struggling with neck pain, consider visiting an osteopath to explore how this gentle yet effective treatment can help you find relief and improve your overall health.
MB 2024
Physical Activity and Exercise- guidelines and benefits
Physical Activity and Sedentary Behaviour
Many of us are in jobs that are predominantly sedentary, and physical activity often decreases as the result of long working hours. Exercise has many benefits which we will touch on, before going through the recommended activity guidelines. Some simple ways to increase daily movement will be listed at the end.
Benefits of Regular Exercise
· Increased blood flow through the body
· Breaks up sedentary periods
· Decreases the risk of type 2 diabetes and cardiovascular disease
· Help to manage weight gain or assist with weight loss
· Help to manage physical (muscle and bone strength) and mental wellbeing
Physical Activity Guidelines
The current adult (18-64 years) guidelines for physical activity and sedentary behaviour are curated to encourage good physical and mental health. They recommend the following:
· 2.5-5 hours of moderate intensity exercise a week, OR
· 1.25-2.5 hours of vigorous intensity exercise a week
· Muscle strengthening activities at least 2 days a week
Moderate intensity exercise includes brisk walking, golf, mowing the lawn, swimming.
Vigorous intensity exercise includes jogging, cycling, soccer, netball.
Muscle strengthening can include: weight-lifting, household chores and gardening, squats and lunges, push-ups, etc.
Sedentary Behaviour
Time spent sitting or lying down is recommended to be minimised or broken up as often as reasonably possible.
For children there are additional guidelines for limiting daily screentime.
Incidental Exercise
Exercise and activity that occurs during activities of daily living. Examples include walking from the car to destination, using the stairs, cleaning the house, mowing the lawn.
Easy Ways to Increase Daily Activity
1. Take the stairs instead of an elevator (if reasonable) or take the stairs part of the way up to the floor you need to get to.
2. Park further away from the shops or work to walk a couple of extra minutes.
3. Get off the bus a stop or two early.
4. Go for a walk during your lunch break.
5. Walk around the house or the block while taking a phone call or during a work meeting.
To access the physical activity and sedentary behaviour guidelines and find out more, visit the Department of Health and Aged Care (https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians
July 2024 BC
Ergonomic Desk Setup
Desk work has changed and taken on many forms in the last few years, including a typical office desk job, hot-desking, and work-from-home/remote work. Having some knowledge about how to ergonomically set-up a desk and chair is very important for musculoskeletal health.
Common Musculoskeletal Conditions in Desk Workers
1. Headaches – can have many causes but most commonly from tension in the shoulders and/or neck, and sometimes eyestrain.
2. Neck Pain – from leaning forward, looking down or prolonged periods looking to the side at a monitor.
3. Shoulder Pain – usually aggravated by mouse and keyboard use or hunched shoulders from incorrect chair/desk height.
4. Postural Strain (Upper Crossed Syndrome) – commonly from leaning forward and looking down at laptop, overusing postural muscles usually associated with muscle weakness.
Chair Set Up
Height
Alter the height of your chair so your elbows comfortably rest on the desk or working surface. This goes for both seated and standing desks.
Seat Pan
Some chairs also enable the seat pan to be adjusted. It should be tilted forward so your knees are slightly lower than the hips. There should be 2-4 fingers width between the seat edge and the back of your knees.
Feet
Depending on the height of your chair your feet should either: rest flat on the floor or sit on a footrest so that your feet do not hang freely.
You should sit snugly into the desk as not to reach or lean forward onto your desk.
Desk Set Up
Laptop
It is recommended to sit your laptop on a stand to elevate the screen. Alternatively rest part of the laptop on a book to acquire a similar result.
When using in conjunction to a monitor, the laptop should sit below the monitor to easily look up and down between the two.
Monitor(s)
The top third of the monitor screen should sit at your eye height. A solo monitor can be directly in front of you. If using two equally, arrange side by side meeting directly in front of you. If using one monitor more than the other, sit the lesser used one to the side as to not strain your neck looking at the primary monitor.
Keyboard and Mouse
Keyboards should sit within forearm distance to comfortably type without being cramped or reaching forward.
A mouse should be on a mousepad and at a similar distance. Having a Bluetooth mouse is recommended when you use a laptop with a trackpad.
Break Times
1. Meal breaks – Take meal breaks and refill water bottles or your glass. Filling up water can double as a movement break!
2. Movement breaks – Take a short movement break every hour to break up seated periods. Try a lap around the office, the house or take a minute to roll your shoulders and look around the room.
3. Eyestrain breaks – Occasionally focus your eyes on a wall or structure at a different distance to your computer screen to allow them to adjust and rest.
It is important to note that implementing all these things can be difficult and potentially expensive. But by introducing a couple of these tips you can improve ergonomics and decrease the risk of pain from prolonged desk work.
August2024 BC