- Avoid carrying more than 5% of your body weight
- Distribute weight as equally as possible between both shoulders
No matter what your age or profession, most people carry some sort of bag, whether it be a school backpack, a purse, a diaper bag, shoulder bag or even a lap top carrier. Although this is a convenient way to tote a lot of things around, or even make a fashion statement, most people overlook the fact that these bags may often be the source of serious neck and back pains. These muscle pains are very common and are often linked back to an over loaded or improperly fitted bag.
What happens when you carry an over loaded bag:
When all the weight of your purse or bag is put onto one shoulder, it forces your body to carry an asymmetric load, and this changes your natural posture. Most people tend to wear their purse or bag on their dominant side which enlarges the muscles on that shoulder, particularly the trapezius muscle (a muscle on top of your shoulder). Over time, this can result in one shoulder being higher than the other, putting your whole body out of alignment. All that extra pressure on one side of your body can result in a lot of tension in your neck and shoulder, and in some cases, it can become more serious and cause muscle spasms.
Throws off natural gait and posture:
When you constantly wear a purse or bag on the dominant side of your body, it can throw off your natural gait. The arm on the side carrying the bag is unable to swing properly, forcing the other side to compensate. Holding bags in the crook of your arm or in one hand can build tension, and damage your posture.
Carrying over loaded bags can cause a lot of pain and may even develop into tension headaches. The additional weight and pressure put on the trapezius muscle, can force it to tighten and spasm. When the muscles in the neck and shoulder area spasm, it can cause pain in the back of the head that radiates towards the front of the skull.
Things to avoid:
- Carrying too many items in your purse or shoulder bag.
- Holding bags in the crook of your arm or in one hand.
- Hanging backpacks off of one shoulder, as it strains your neck and puts all of the weight on one side.
Things that can help:
- Pack light and swap shoulders.
- Make sure to regularly empty large bags to prevent carrying around unnecessary items.
- When carrying a big bag, wear the long body strap to balance weight between both sides of the body.
- Keep bag within 5% of your body weight.
- When wearing a backpack, adjust straps so bag sits high and fits snug to your back.
For more information, or if you have any concerns, please contact our clinic to book an appointment and consult with one of our therapists.
Adams, Rebecca. “Why Your Purse Is Giving You Back Pain…and 11 Ways to Fix It”. The Huffington Post. Web, 12/09/13. <www.huffingtonpost.ca/entry/purse-back-pain-n-4397727>
Armstrong, Rebecca. “How to Carry your Bag to Avoid Shoulder Pain”. Myodetox Web, 13/01/17
…adding years to your golfing life, and life to your golfing years!
Believe it or not, golf season is almost here! So it’s time to start thinking about what can be done to help improve your game and get your body fit for golf this year.
The one thing most golf enthusiasts agree on is that they are striving for a better swing. There are those lucky few who are born with natural abilities, but fortunately for the rest of us a great swing is also something that can be developed and cultivated.
Building a strong core, and conditioning your obliques, back and shoulders is one of the best ways to help build golf specific strength and mobility, and optimize your rotational power. A physiotherapist can help you build an exercise program that focuses on strengthening your core.
As it pertains to golf – spine and abdominal fitness not only improves performance and controlled motion, but decreases the risk of injury as golfers execute the repetitively hazardous action of the swing. A warm-up is also very important as we prepare our muscular engines for several hours of activity.
Physiotherapists are frequently involved with numerous clients experiencing stiffness, weakness, and/or pain in their spines, shoulders, elbows, knees and ankles. There are many exercises, manual techniques, and modalities that our therapists use to improve the physical health of these areas of concern. Strength and mobility in these areas is extremely important for a healthy and happy golf season.
Registered massage therapy for golfers may be used as a corrective, preventative and rehabilitative therapy. It helps in the return of soft tissue to a pain-free and improved functional range of motion. Massage can also assist the lymphatic system by eradicating toxins such as lactic acid. This hands on therapy can reduce tightness that may lead or cause postural imbalances, reduce muscle spasm and scar tissue, and create body awareness and a general feeling of well-being.
For more detailed information about treatments contact our clinic.
Back and neck pain are among the most widespread reasons patients seek treatments such as physiotherapy, massage therapy and chiropractic care.
Back pain in particular is one of the most common medical problems, affecting 80% of people at some point during their lives.
Physical therapy for back and neck conditions focuses on the structures that support the spine and its joints including muscles, tendons, and ligaments.
VARY YOUR POSITION: Sitting at computers all day puts increased pressure on your spine. After 30 minutes of sitting make sure you walk around to keep the flow of blood and fluids to your spine. If you work primarily at a desk, make sure your work station is set up properly to encourage optimal posture. Your physiotherapist will prescribe suitable and safe stretches and provide tips on how to correctly position yourself in front of your computer.
STAY FLEXIBLE: Optimal spinal health means having flexibility in all directions. If your thorax (upper-mid back and ribcage) has limited rotation movement, more load and stress can be transferred to your low back, neck or other body parts. Check your rotations by sitting in a chair with your arms crossed across your stomach; you should be able to run equally to the right and left and see behind you easily. If you have an asymmetry between the right and left directions, or reduced motion, your physiotherapist can assess the reason why, mobilize your spinal joint, and give you exercises to maintain your thoracic mobility – essential for a healthy low back and neck.
CHECK YOUR CORE: You need to have optimal control of your deep spinal muscles (core). If you’ve had an episode and are experiencing neck or back pain, your therapist will provide a thorough examination of your spine, provide manual therapy and other treatment techniques to help you regain any lost mobility and relieve your pain. They will instruct you on how to achieve ideal postural alignment and prescribe exercises that will support your spine.
CORRECT YOUR POSTURE: Be aware of habitual postures and positions (such as always sitting on one side of the couch, slouching with your feet on the coffee table, carrying your bag/purse always over the same shoulder, sitting cross legged, or with one foot underneath your bum, and leaning usually on the same elbow et.) Habitually poor postures may indicate weaknesses in certain muscle groups or stiffness with the body. Your therapist can assess reasons why you may adopt these positions and how to correct them.
Here are some Ergonomic tips to help keep your back & neck healthy!
- Chest out, chin in, stomach tight with standing, walking, lifting and bending
- Standing: Keep one foot in front of and more elevated than the other
- Sitting: Use lumbar support – and sit up straight.
- Sleeping: while lying on side: keep the bottom leg straight; top leg can be bent or rested on a pillow
- Bending: use a ½ kneeling position when putting dishes in dishwasher, getting laundry out of washer and/or putting items into trunk/cart etc.
- Lifting: Keep the object being lifted close to you; get down under it
If you are suffering from neck or back pain, schedule a visit with one of our therapists to assist in your recovery. Early attention to mobility issues, injury prevention, and injury treatment will help ensure long term physical health.
After an injury your body sends proteins in the blood to act as messengers to help regulate the healing. The proteins involved in this process are derived from cells called ‘platelets’. When you have an injured area, the platelets are activated and gather at the injury site to release beneficial proteins called “growth factors”.
Platelet Rich Plasma or PRP injection is where a small amount of your own blood is taken, then put through a separation process to create the highest concentration of platelets or growth factors. These growth factors are then injected into your specific injured area to aid and enhance healing.
The entire injection process takes less than 30 minutes. The increased levels of growth factors have the potential to improve signaling and recruitment of cells. This concentration of platelets (growth factors) can be 5-10 times greater than usual.
Since this injection is using your body’s natural properties, side effects are rare. Some insurance companies cover this procedure. Contact your insurance provider for coverage information on your plan.
Famous athletes such as; Tiger Woods and tennis star Rafael Nadal have received PRP injections for various problems such as sprained knees and chronic tendon injuries. Some athletes have credited PRP with their expedited return to competition.
Ask your clinician if PRP may be a healing option for you.
We can refer you to a Doctor for consultation.
Winter Safety Tips
As the temperature drops, the number of slips and falls rise. Winter’s wet and icy conditions are dangerous and it’s important to take the right precautions. Slips and falls during the winter months cause hundreds and thousands of injuries each year in Canada. While it is a threat to children, the adults and elderly have a much longer, harder fall – and are more likely to break things. A simple break or muscle sprain can cause a lot of pain and suffering, and for the elderly it can be life threatening. So in order to ward off any time in the hospital or emergency room take note of these slip and fall prevention tips:
- Wear the right shoes.We see plenty of broken or sprained ankles from women walking in heels on a warm summer day, so in the winter heels would probably be your worst option. Men are not off the hook here either. Men’s dress shoes typically have flat bottoms with no tread. You might as well be walking on sleds. The right footwear should, and is, your best defense against slipping and falling. Try to find something with rubber bottoms with a good thick tread that will grip the snow and ice better.
- Walk like a penguin.When walking on snow and ice take shorter slower steps. You want as much surface area of your feet to be in contact with the ground as possible. If you come across a patch of solid ice, shuffling your feet can be your best option as it will give you the most stability.
- Know how to fall.When carrying a briefcase, lunch bag, or your children you are just asking for trouble. If you were to fall this now eliminates one or both arms from helping absorb the impact. Most deaths from falling on ice occur when the person hits their head on the ice. This also means keep your hands out of your pockets and gloves on. While you may injure your arms or shoulders you will protect your head.
- Be cautious everywhere. Walk near something you can hold on to like handrails or a fence. Grab sturdy objects when possible… and your friend or child IS NOT a sturdy object. You will likely pull them down with you. When getting out of a car, hold on to the door until you find out just how icy it is. Test the ground before you hop right out.
Even if you follow all these tips and precautions we still cannot guarantee that you won’t have an encounter with the ground sometime this winter. But the better you prepare the less likely you are to slip and fall.
For those of you with balance issues already, your job is harder still. If you have not yet had physiotherapy to help you with your balance issues, or if you’d like a therapist to assess your balance concerns, please call us to book an evaluation.
If you have already taken a hard fall, let one of our Physiotherapists help you recover and get you back on solid ground.