Below are a 3 hand hints to keep in mind to help prevent neck pain while studying or working longs hours!
Tip 1 – Posture is key
Avoid studying while resting on your stomach on a couch or bed because this position can easily throw off your alignment.
Sitting upright is best. Try not to lean forward or backward. Make sure your lower back is supported, use a cushion when the support is not strong or comfortable enough. Ideally position your feet flat on the floor and adjust the chair height so that your hips and knees are on the same level Your hips should be as far back in the chair as possible.
Arrange your laptop or tablet and other study materials so everything is at eye level and within easy reach.
Tip 2 – Take regular breaks
Short periods of standing and walking throughout the day are beneficial. A good rule of thumb is to get up and walk around every 30 minutes. Place a post it note or an alarm on your phone to remind you to take a break and stretch!
Tip 3 – Stretching can help
Sitting back extensions – Sit straight with your feet together. Put the palms of your hands into the small of your back. Lean back over your hands, feeling your lower back stretch out.
Neck rotations – Keep your head upright.Gently turn your head from side to side. As you turn your head, try to move it past your shoulder. You should feel the muscles on the outside of your neck gradually stretching.
Shoulder extension – Stand up and stretch your arms out behind you. Clasp your hands together and gently lift your arms. You should feel the pressure in your shoulders ease off.
How to avoid neck and back pain while studying
As end of year exams approach, we are slowly seeing more and more university and school students coming in complaining of neck and back pain. Hours hunched over books and screens can take their toll. This can be easily avoided! Muscles like to contract and they also like to relax. If you are sitting down in one position for too long the muscles start to fatigue and can cause aches and pains.
We Are Now OPEN 7 DAYS
Yes we are open on SUNDAYS!!!
Convenient Online Bookings or Call (07) 3278 1186. Health fund rebates avail.
We have early and late appointments available Monday to Friday
If you are finding it hard to get into the clinic to see one of our Physiotherapist we can come to you! Mobile physio is available.
Get Relief from Jaw Pain with our TMJ Specialist
Do you have clicking, crunching, popping or pain in your jaw? Here our Physiotherapist Meredith Pfohl explains a little more about why people can experience some of these uncomfortable symptoms and how physiotherapy may help.
The temporomandibular joint (TMJ) is the joint between your lower jaw bone and your skull, typically referred to as your jaw joint.
Some people experience pain and/or clicking in this joint with activities such as talking, chewing or opening their mouth, or even just at rest. Many things can contribute to this pain, such as jaw clenching or teeth grinding, accidents and trauma, dental work or congenital conditions that affect the soft tissues.
Physiotherapy can assist in the treatment and management of TMJ dysfunction in many ways. Your physiotherapist will assess your jaw function to determine which aspects (muscles, joints, disc, oral habits etc.) are contributing to you pain or dysfunction, and develop a treatment plan to address these issues.
We will also work with your dental team to ensure optimal team management is achieved.
We answer some frequently asked questions about Massage Therapy
Here at Graceville Physio our experienced Remedial massage Therapists Jeannette Weavers and Mick Dikanovic offer a range of massage treatments. We offer massage appointments on Monday – Tuesday – Wednesday – Thursday – Saturdays.
Below are a few of our most frequently asked questions about our massage services.
Are there different types of Massage treatments available at Graceville Physio?
Yes … we offer remedial, deep tissue, sports massages, relaxation, pregnancy massages and trigger point therapy. Our therapists can also incorporate dry needling, cupping and blading into treatments if required.
How is Remedial Massage different to a Relaxation Massage?
A Relaxation massage focuses on helping you de-stress from the pressures of daily life. The massage techniques used are gentle in nature and designed to help soothe and relax your body. Long, smooth flowing strokes are characteristic of this type of massage. These massages are great for deep relaxation and stress relief.
Remedial and deep tissue massages are designed to go deep into the musculoskeletal system and bring the body back into alignment. If you’re experiencing tension, pain or injury in your body, remedial massage may be a better option for your needs.
How often should I have a massage?
If you are under stress – weekly
If you are recovering from an injury and massage has been recommended as a part of your recovery – weekly/fortnightly
If you have a heavy training schedule (ie preparing for a sporting event) – weekly
If you sit at a desk for over 40 hours per week – fortnightly or monthly
I’m really specific about pressure, how can I ensure the massage is right for me
During the massage our massage therapists will be in constant communication with you regarding pressure ie firm or softer. We want you get the best outcome. Getting the right pressure and style of massage to suit you is our priority, don’t hesitate to speak up.
Can I be massaged while pregnant?
Yes you can.If you would prefer to have additional certainty then please speak to your doctor and get clearance from them.
We have pregnancy pillows that allow you to comfortably side lye down whilst being massaged. Please note that each pregnancy massage is tailored towards your individual needs and how you are feeling on the day.
What are your fees and can I claim through my Health Fund?
We charge $99 for a 1 hour massage. We also offer 30 minute massages for $60. We have a ‘6 massage package and get a 7th massage free’ offer available at $594.
We can process most health funds rebates on the spot. It is recommended to check with your health fund to see if you are covered.