September Update

How to avoid Neck and Back pain while studying

Your posture is by far the most influential factor when it comes to neck and back pain, and this is particularly true in the lead up to and during exam periods. As the end of year exams approach, we see an increase in students coming in complaining of neck and back pain. Hours hunched over books and screens can take their toll!

Why moving is so important!

If you are sitting down in one position for too long the muscles start to fatigue and can cause aches and pains. The simplest solution is to change positions as often as you can. As a rule of thumb we tell our patients to stand up every 30 minutes. Below are a 3 hand hints to keep in mind to help prevent neck pain while studying or working longs hours!

1. Posture is key

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.

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!

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.

While physiotherapy is a significant way to ease pain and allow students to get back on track, prevention is the most powerful way to ensure that students perform to their full potential during exam time.

Celebrating Women’s Health Week

Women’s Health Week is all about you and putting your health first. This September, Women’s Health Week (5th – 11th) is a great reminder to take time out to check in on your health and to keep making positive changes that can last a lifetime.

At Graceville Physiotherapy our team is committed to making sure every woman leads an active, healthy and pain-free life, no matter her age or stage in life. The following are some handy tips that may help!

• Keep active! …. It’s never too late to become more physically active. Beginning or resuming exercise at any age will benefit your health. Regular physical activity can help to ease back, muscle and joint pain, promotes better sleep, increases energy levels and lowers the risk of developing a number of significant conditions and diseases.
• Enjoy the activity you do – this will help you to keep doing it for longer.
• Start by doing small amounts of activity, then increase your time and pace gradually as you become fitter.
• This is the perfect month to make time for you and your health. Remember to book your regular medical chekups and screenings!