How To Prevent Neck And Shoulder Pain While Sleeping

July 19, 2021 by Focal Physiotherapy Leave a Comment

A restful night of sleep is required in order to feel refreshed and function at your best. Unfortunately, this can sometimes represent more of a dream than a reality. Many people will toss and turn all night due to neck and/or shoulder discomfort.

Left unattended these problems may not resolve themselves over time. Thus, your long-term health can become affected. If you are grappling this neck and shoulder pain from sleep, there are a handful of recommendations which can offer you a much-needed sense of relief. Let’s examine how to prevent neck and shoulder pain while sleeping.

What is the Optimal Sleeping Position?

Research suggests that sleeping on your side or on your back will place the least amount of stress upon your neck in particular. If you find it difficult to lay on your back due to the position of the neck, it is wise to use a flatter pillow to avoid straining the neck. A higher pillow is better when lying on your side to fill the gap between your head and the mattress. Sleeping on your stomach is not recommended, as this position can cause neck pain due to it being stretched in uncomfortable positions for extended periods of time.

Creature Comforts: A Look at Pillows for Neck and Back Pain

Selecting the appropriate pillow can often provide you with surprising amounts of relief. Although feather pillows are quite comfortable, they can flatten and become deformed over time. This is why memory foam represents an excellent alternative. Memory foam is unique in the fact that it will adjust to the natural contours of your shoulders and neck. Therefore, any concentrated points of pressure can be evenly distributed.

While some individuals enjoy stiffer or thicker pillows, these designs can cause the neck muscles to flex in awkward positions during the overnight hours. It is normally best to experiment with a handful of different pillows in order to better appreciate which models provide the greatest sense of relief.

Tackling Pains When Travelling

Are you required to travel frequently? If so, the chances are high that any pain in your neck and shoulders will be exacerbated even further if you have to sleep sitting up. While nothing can replace the comfort of a bed, pillows in the shape of a horseshoe can provide extra support when sleeping in an upright position.

Might the Quality of Your Sleep Play a Role?

A growing body of evidence suggests that sleep itself could possibly determine the extent of your back or neck pain. It is thought that disturbances in normal sleeping patterns can prevent your muscles from becoming fully relaxed. Furthermore, the body performs restorative repairs to the muscles and connective tissues while asleep. It stands to reason that those who regularly experience broken sleep are more likely to report problems with their neck and shoulders.

Knowing how to prevent neck and shoulder pain while sleeping might require a bit of intuition and you may be forced to change a handful of habits. However, the results are well worth the initial effort. If you need help with neck and shoulder pain from sleeping, give us a call on 03 9034 7735 or click to book an appointment online.

Choosing the Best Office Chair for Lower Back Pain and Sciatica

July 2, 2021 by Focal Physiotherapy Leave a Comment

Do you suffer from chronic lower back pain? Have you been recently diagnosed with sciatica? If so, you may find it extremely challenging to sit within an office environment for extended periods of time. Let’s quickly examine sciatica before discussing what to look for in the best computer chair for lower back and hip pain.

What is Sciatica?

The spinal column gives rise to many nerves and one of the largest is known as the sciatic nerve. If impinged, numerous symptoms can occur. These include:

Pain in the lower back and buttocks that may radiate down one or both legs.
Feelings of numbness, weakness and/or tingling.

Sitting stretches the sciatic nerve. This is why choosing the best office chair for lower back pain and sciatica is extremely important.

Characteristics of the Best Office Chair for Lower Back Pain and Sciatica

Any office chair should be able to address your unique ergonomics (the natural characteristics of your skeletal body). In other words, it needs to conform to the dimensions of your body. This is why posture plays a critical role. Perhaps the most important takeaway point is that the chair in question should be adjustable as opposed to remaining in a fixed position. Here are five elements to consider:

The height of a desktop device (such as a computer monitor).
The position of the arms.
The types of support that the chair offers.
The angle of your legs.
Where your feet are placed.
Let us now examine each in a bit more detail.

Ideally, you should be able to adjust the height of the chair so that it accommodates the location of the desktop monitor. Experts agree that the screen must be placed at eye level and no further than 70 centimetres away.

Quality chairs allow your arms to be relaxed and your forearms to remain parallel to the floor. This helps to relax the shoulder girdle while working.

A pictorial representation of the Best Office Chair for Lower Back Pain and Sciatica — Image from https://ergotribe.com/

All ergonomic chairs need to offer ample lower lumbar support, comfortable cushions and backrests that are shaped to the natural contours of your spine. As each individual is naturally different, it could be wise to select a model which is available in numerous sizes.

The height of the chair should be adjustable. Professionals state that your thighs must remain parallel with the floor or angle slightly down at the knee. This will help to prevent additional stress that could be placed upon your spinal erectors (the supporting muscles surrounding your lower spine and the very same area that is often associated with sciatic pain).

Finally, your feet should be planted firmly upon the floor. If this is not possible, a footrest can be employed. Dangling feet will inevitably cause pain and discomfort in the lower back.

Office chairs come in a wide array of sizes, styles and designs. The main point is that any model must be able to adapt to the unique ergonomics of your body. If you need help choosing the best chair for you, give us a call on 03 9034 7735 or click to book an appointment online.

Back Pain In Pregnancy Infographic

June 28, 2021 by Focal Physiotherapy Leave a Comment

Back pain in pregnancy is a common problem, but thankfully with appropriate care most people can get relief. This infographic highlights when most women experience back pain in pregnancy, why it occurs, the warning signs to watch for and the ways to get relief. Give us a call now on 9034 7735 if you’re experiencing back pain with your pregnancy or book online.

Focal Allied Health's back pain in pregnancy infographic

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<!----- Copy and Paste This Code Into Your Post ----> <img src="https://www.focalhealth.com.au/wp-content/uploads/2021/06/back-pain-in-pregnancy-infographic.png" width="540"> <a href="https://www.focalhealth.com.au/low-back-pain/">Back Pain in Pregnancy Infographic by Focal Allied Health</a>

Four Common Causes of Migraine & How to Get Relief

June 26, 2021 by Focal Physiotherapy Leave a Comment

Headaches and migraine can be a huge impediment to your day-to-day activities if they go unchecked, impacting your work and social activities. As a result, many health organisations are investigating ways to alleviate the problem. This article will explain the symptoms of migraines, causes, prevention, as well as the treatment of migraines using physiotherapy.

Symptoms of Migraines

Migraine headaches are recurrent throbbing headaches that can be triggered by things like alcohol, caffeine, smoking, hormonal changes, and stress. It can also occur due to tightening muscles on the upper part of the neck, which can trigger the migraine. Bright lights or intense sounds can also cause migraines leading to a feeling of nausea and blurred vision. Common symptoms of migraines include:

Nausea
Vomiting
Being affected by light (photophobia)
Being affected by noise (phonophobia)
Blurred vision and flashing lights in your vision

Causes and Prevention of migraines

There are a variety of causes that can contribute to having a migraine. Therefore, you need to work on all the triggers to prevent migraines recurring. Some of the many causes of migraines include:

Not eating well

For many people there are specific foods that can trigger migraines. Keeping a food diary can help pinpoint these. Similarly, many foods can increase inflammation in the body. Common ones are animal products, especially red meat. Alternatively, things like Omega 3 fats (e.g. fish oils) can help reduce inflammation.

Sustained postures

Holding your head or neck in one position for too long can stiffen your neck muscles causing migraine. For example, watching TV for a long time can lead to migraines as your head is usually in one position. Also using poor pillows when positioning your head in bed, which can lead to migraines.

Alcohol and Caffeine

You can get migraines after a night out with your friends taking alcohol. Alcohol drinking leaves you dehydrated, which is a major cause of migraines for party-goers. Perhaps rather strangely, not having your normal tea or coffee, if you are used to having it in the morning, can lead to migraines. You know you have caffeine involvement in your migraines if you can’t go a day without it. It’s therefore essential for you to check your caffeine and alcohol intake to stave off migraines.

Neck pain

If you have a history of neck pain, including that resulting from an accident, this may be triggering your migraines.

Treatment of Migraines using Physiotherapy

If there is a joint or muscle component to your migraines, physiotherapy can be an essential part of treatment. Focal Allied Health is on the front line in offering physiotherapy treatment using the following methods:

Postural Ergonomics

Your migraines could be triggered by the way you sit, especially when working. For example, if you work on a computer, poor posture will increase muscle tightness and the pain signals going to your brain potentially increasing your migraines.

Joint movement

If you have problems with the movement in your spinal joints, it can contribute to migraines. Joint mobilisation can help relax the muscles, improve movement in the joints, and reduce the pain signals going into the nervous system, contributing to your recovery.

Muscle therapies

Pain generating points in your muscles can lower the threshold for triggering migraines. We can provide care to reduce muscle tightness and pain.

Get Help

If you’re suffering from migraines, get help now. Call us on 9034 7735 or book online.

Back Exercises to Ease Lower Back Pain and Sciatica

June 24, 2021 by Focal Physiotherapy Leave a Comment

Lower back pain can interfere with your daily activities, especially if you don’t know what to do to get relief. There are several treatments and back exercises to ease lower back pain and sciatica. Most of these can be done at home, however you should get professional advice for your back pain to exclude serious causes. If you experience a worsening of your symptoms be sure to see you doctor or give us a call.

The right low back exercise

If you are trying lower back pain exercises for the first time, make sure you monitor your symptoms as you exercise. This is especially important when you experience pain on your leg (sciatica) or one side of the back. Check for a thing known as centralization, which is a decrease in thigh or leg pain, with an increase in lower back pain. If you experience this during an exercise, you are likely on the right track and the exercise probably suits your situation.

In case you experience partial centralization, fail to centralize or the pain worsens with continued exercise, visit the your doctor or call us to seek more advice. In most cases, we can advise new low back exercises while monitoring your symptoms. As you try the new exercises, keep in mind that pain moving closer to the spine is a positive sign.

Don’t start any regular lower back pain and sciatica home treatment without consulting your physiotherapist. Check with the doctor to see if the exercise suits you and is safe. We can help you treat your low back pain by advising on the best exercises for specific conditions.

Exercises for lower back pain and sciatica

If you suffer lower back pain or sciatica, try these exercises and monitor the symptoms. However, consult your physiotherapist first before you start on any of them.

Lumbar flexion

Lumbar flexion is a simple exercise that involves lying on your back with your knees bent and bringing the knees towards your chest in slow motion. Grasp below the knees with your hands to open holes on every side of the spine giving room to your nerves.

Stretch your back with a gentle pull of the knees while holding the position for one or two seconds. Slowly release your stretch and repeat while monitoring changes to your symptoms.

Prone Lying, Press Ups and Prone Props

In cases of sudden acute lower back pain, try some emergency exercises first. Lie flat on your belly for some minutes, then crutch your elbows for few minutes while watching for centralization. After some minutes, do few press-ups while keeping your back and hips relaxed with your arms pressing the upper body up. Press up far enough to restore the regular forward curve in the lower back. Be persistent and go further each time as you repeat at least ten times.

Back Exercises to Ease Lower Back Pain and Sciatica — Prone push up extensions are sometimes referred to as McKenzie exercises.

If you notice there is no full centralization with press-ups, consult your physiotherapist before proceeding to other exercises.

Knee to chest

The purpose of this exercise is to reduce nerve compression in the lower back, which helps alleviate low back pain. Start by lying on your back, then with either your left or right knee, use your hands to pull the bent knee close to your chest. Hold for some seconds before repeating with the opposite knee. Next, with your hands, gently pull both knees close to your chest, hold for ten seconds and repeat.

All Fours Opposite Arm and Leg Extensions

This exercise strengthens and stabilizes the low back as well as abdominal muscles. Start by aligning yourself on all fours, then contract abdominal muscles to keep your back straight and flat. Raise your leg behind you while straightening it out and hold for three to five seconds. Repeat with the other leg about ten times, then add arm extension as you alternate your legs. Repeat up to ten times.

Further care

Strengthening your low back is a gradual process so don’t expect it to be cured overnight! Rehabilitation takes time and needs to be spread over several levels. The Back Exercises to Ease Lower Back Pain and Sciatica described here are the first step to help with short term pain relief. Give us a call to get advice on developing a comprehensive rehabilitation plan.

Avoid These 3 Common Footy Injuries!

March 16, 2021 by Focal Physiotherapy Leave a Comment

At this time of year many people will be starting to train for the upcoming football (AFL) season. If you’re carrying any niggling injuries, now is the time to get them seem to before they become major injuries during the year!

At Focal Allied Health we’re experts in dealing with football related sporting injuries. So give us a call now on 03 9034 7735 and book your appointment, to make sure you’re as fit as you can be for this year’s season.

So what are some of the more common football injuries?

Hamstring Strains

The most common injury in AFL is hamstring strains. This is true across all sports that require movements like kicking, and rapid acceleration and general agility. Depending on how severe the injury is, hamstring strains are graded as either first, second or third degree strains. Consequently the grade that injury will determine the treatment you need and the rate of your recovery.

Hamstring injuries can be due to many causes. These can include:

Inadequate warmup
Fatigue
Overexertion
Tight muscles
Muscle strength imbalances
Impacts and other traumas

It’s important to try to prevent hamstring injuries before they occur, because once you have injured the muscle it’s easily re-injured. At Focal Allied health we can create you a personalised strengthening and stretching program to correct any muscle imbalance as you may have and reduce your chances of injury.

In that case of a hamstring strain, immediately apply rest, ice, compression and elevation to minimise any swelling. Ice should be applied 15 minutes on, then 15 minutes off for several hours after injury. Be sure to get professional advice on the best route to recovery.

Knee Injuries

Knee injuries are common in Aussie rules football due to the dynamic nature of the game. Things like meniscus tears, ACL sprains, patellofemoral pain syndrome, patella tendonitis and iliotibial band syndrome are all common problems. There’s also that awful condition known as the “terrible triad” which includes injury to the anterior cruciate ligament, medial collateral ligaments, and the medial meniscus at the same time.

Similar to hamstring injuries, the injuries can be due to muscle imbalances, as well as overuse and microtrauma, and Direct trauma such as collisions with other players. If you suffer a knee injury be sure to get prompt attention to make sure it doesn’t become a chronic condition.

Osteitis Pubis

Osteitis pubis is the third common condition in Aussie rules football. The pubic symphysis forms the front joint between the two pelvic bones, and is subjected to lots of strain during repeated movements of kicking and running. The resultant information is known as osteitis pubis.

Dysfunction in the sacroiliac joints at the back of the pelvis, or muscle imbalances made pre-dispose players to this problem. Unfortunately it can take several years to resolve, so preventative approach is definitely recommended.

So if you’re suffering from any of these conditions, or just have some niggling problems you want to get sorted before the season starts, give us a call on 03 9034 7735 to book your appointment now, or book online by clicking here.

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