How Can a Chair Save Your spine?

In a 21st century office, work typically involves a lot of sitting in an office chair (usually in front of a computer).

Did you know that sitting actually puts more stress on your spine than standing?

To avoid developing lower back problems, it's critical to use an office chair that's ergonomically designed. What does ergonomics mean? It is the applied science of equipment design (in the workplace) intended to maximize productivity by reducing an individual's fatigue and discomfort. An ergonomic chair, for example, is one that supports your lower back and helps maintain good posture.

The big question is - How do we identify the ideal ergonomic office chair?

All ergonomic chairs are not built the same. Since every individual is built differently, it is best to look for a chair that can be easily adjusted in terms of chair height, armrest height and back inclination. There are many types of office chairs and no single chair is the best, but a few simple tips can save your joints a lot of discomfort. You are about to avoid the biggest mistakes most individuals make with chair selection. If you have any doubts, always speak with your physical therapist to help you find the right chair for your specific needs.

Five key factors to consider while choosing an ergonomic chair:
• Seat height. This should be adjustable. Depending on your height, this should be between 16 to 21 inches from the floor. When sitting, your feet should be flat on the floor and your thighs horizontal (or parallel) to the floor.

• Seat width and depth. Standard seat width is 17-20 inches. The depth (from the front to the back of the seat) needs to be enough so that you can sit with your back against the backrest with about 2-4 inches between the back of the knees and the seat of the chair. The forward or backward tilt of the seat should be adjustable because the right inclination can significantly reduce the strain on your lower back (call us to learn more)

• Backrest. The ideal backrest should be 12 to 19 inches wide. It should be able to support the natural curve of the spine. The more we sit, the more we tend to slouch. Therefore, proper lumbar support provided by your chair’s backrest is very important to help support your spine.

• Armrests. Office chair armrests should be adjustable. They should allow your arms to rest comfortably and shoulders to be relaxed. The elbows and lower arms should rest lightly, which means the armrests should neither be too high nor too low.

• Swivel. This allows you to easily rotate to reach different areas of your desk without straining your spine.

Picking the right office chair can help you avoid the agony of low back pain or neck pain associated with full-time desk jobs. Too much time at the computer or several hours a day on the phone can also put your spine at risk. To learn more about ergonomics and correct body mechanics, give us a call right away.

Here are some quick tips to help protect your spine while sitting on a chair:
• The backrest should support the curve of your spine and provide good lumbar support.

• The seat should be comfortable and allow your feet to rest flat on the floor or footrest.

• The armrests of your chair should be soft, allow your shoulders to relax and your elbows to stay close to your body.

• The chair should have a five-leg base with casters that allow easy movement along the floor.

Remember to take breaks when sitting for long periods at at time. Follow the 50-10 rule. For every 50 minutes of sitting at your desk, take a 10-minute break. Activities that involve standing or walking are always a good idea. Also, be sure to include some stretching exercises for your muscles. To determine the best stretches for you, talk to one of our physical therapists.

If you experience any discomfort from your current chair, take precautions to prevent serious injury. The following warning signs often result from extensive computer use or prolonged sitting at your desk and should never be ignored:

• Numbness, tingling or weakness in the arm, hands or wrist

• Shoulder pain

• Neck pain

• Headaches

• Low back pain

• Numbness, tingling or weakness in your legs

If you experience any of the symptoms mentioned above, talk to your doctor. As they say, prevention is better than cure and that's where we come in. Contact us today to learn about the most ergonomically designed seating options and protect your spine. We are here to help you determine the best seating options. The right chair can indeed save your spine.

And our winner is...



The winner of our "Be Our Back to Life Star!" contest is Mrs. Réjeanne Scullion, a patient at the Action Sport Physio West Island clinic.

"Alain, thanks to you and your wonderful team, I'm painlessly swinging like a 40 year old! Who says age is a handicap?"

Mrs. Scullion wins a $50 Action Sport Physio gift card.

Contest

Send us a short testimonial with a photo showing an accomplishment or a challenge you took up following your treatments. You could win an Action Sport Physio gift card.

We will also publish the big winner's picture and text in our Action-Reaction newsletter in the fall.

To participate, simply email us your photo and text to info@actionsportphysio.com before July 31st, 2011.

Is Your Handbag Causing You All That Pain?

A new fashion trend is emerging, one that can cause more pain than you may realize – it’s those trendy, oversized bags (purses for women, and handbags for men) that wreak havoc on the human body.

There’s nothing wrong with being trendy. The trouble begins when you start loading up these bags with your laptop, wallet, shoes, cell phone, water bottle, magazine, make-up, and some work-related documents – and carrying all this everywhere.

Before you know it, there’s a nagging pain in the neck or shoulder that may even radiate down the arm. Carrying the extra weight may cause problems in two ways:

1. It pulls on a web of nerves that can cause aching or shooting pain from the neck down the arm.

2. Every time you sling your bag over your shoulder, the upper back muscles that stabilize the shoulder blade struggle to counterbalance that weight; eventually, they get overworked until a small movement like giving someone a hug or reaching for the phone causes sharp pain.

Carrying 10 extra pounds on one side of the body can cause the trunk to tilt sideways to compensate, causing more stress for your lower back. As the stiletto heel is to your foot, the designer handbag is to your upper back.

Your Physical Therapist Can Help You

As your physical therapists, we want the best for your health. Here are some tips that will help you stay injury-free.

1. Posture - This matters more than anything. The ideal stance is shoulders relaxed, back upright with no leaning to either side.

2. Strength - Strengthening the right muscles makes a big difference. Not sure what your muscle imbalances are? We can help. Call our office today to see what your muscle imbalances are and which exercises are ideal to keep painful days away.

3. Strap-Hanging - If your bag has a strap that rides diagonally across your body, use it. That should distribute the weight better, and you don't have the feeling it will slip off, so you're less likely to hike your shoulder. Also, swap sides so you're not always using the same shoulder.

4. Switch It Up - Pack as little into the bag as you can, the bare essentials. Also, try to vary the bags and the weight you carry.

5. Don't Ignore Pain - If your bag is big and heavy, and your posture is far from ideal, you might be on your way to an injury. Frequent neck stiffness, headaches, and pain radiating down the arm may develop. If you notice any of these symptoms, and if ice and rest don't help, leave your bag behind. It's time to head over to our clinic.

Your Best Bag

We recommend that your purse (or handbag) should not exceed 10% of your body weight. So a bag that's more than 5 pounds when empty is a bad start.

If the load is excessive, your head and neck jut forward rather than staying over your shoulders. This can lead to headaches, neck tension, and back pain.

Things to look for in the right purse:

• Avoid long-straps – they cause the purse to bump you at the hip and may slip down the shoulder (causing you to hunch up the shoulder).

• Short-handled bags/purses should be:
• Over the shoulder, tucked under your arm
• Over the forearm, or
• Held in your hand.
• An over-sized bag is dangerous because it invites you to put lots of things in it, which can get pretty heavy.
• Try placing your things in a way that minimizes any twisting of the trunk when you look in your bag to find something.

Skier's Thumb

A lot of us are eagerly looking outside the window every morning as of mid-November just hoping for that first dusting of snow that signals skiing season is finally close. But as you're packing up your poles and heading off to the slopes, it pays to keep in mind that a great skiing season is one without injury.

While we may hear more about lower body injuries when it comes to skiing, injuries to the thumb are approximated to make up 5 -10% of the total (Foye, 2010), and if not properly managed can have devastating consequences. Skier's thumb occurs when the thumb is forced backwards away from the hand, causing damage to the ulnar collateral ligament that connects the bones at the base of the thumb. The ligament can be fully or partially torn, and sometimes may pull a piece of bone off resulting in a small break known as an avulsion fracture. Simply falling on an outstretched hand can cause this type of injury, but it is much more likely to occur from a fall with a ski pole in the hand, which is why it is strongly correlated with skiing.

Skier's thumb typically presents with pain at the base of the thumb which worsens with any movement, swelling and possibly bruising in the area, difficulty using the thumb to grasp and soreness if you touch along the inner side of the thumb. If you incur some of these symptoms, skip the wait at the doctor's office and book an emergency appointment with a physiotherapist. By asking you specific questions about what happened at the time of injury and by observing the area and performing specific tests, your physio can confirm a diagnosis and help you make a plan for treatment.

If there is any possibility of a break, you will be sent to have X-rays taken. If the physiotherapist suspects that the ligament is fully torn

then you will be advised to see an orthopedic doctor to send you for more testing in the form of an MRI or ultrasound to get an exact picture of the damage. In cases where there is a complicated break or the ligament is fully torn, surgery is essential to repair the lesion. If the ligament is damaged but still attached (a partial rupture), or if there is a small piece of broken bone that has not moved out of place, it can be treated conservatively, that is, without surgery. In these cases you will be immobilized in a brace for around 4 weeks. Your physio will provide treatment to speed up the healing, decrease the pain, help you with your mobility and strength, and finally make sure you are fully recovered before returning to skiing to prevent the injury from recurring. Don't be fooled; the thumb may be a small area but it is essential to have it in top shape for many of your activities, not limited to skiing. Studies have shown that injuries requiring surgery that do not get it may result in permanent disability of the joint (Heim, 1999), so don't risk ignoring your symptoms.

It is great to know what to do in case of an injury, but knowing how to prevent it can save you a lot of trouble. Skiers should be trained to drop their poles before they land from a fall. This simple act will significantly decrease your chance of suffering from skier's thumb. Furthermore, you are safest using poles with finger grooves, without any restraining devices such as a wrist strap.

Finally, if you are returning to sport after a thumb injury, a taping of the joint or a protective brace could mean the difference between hitting the slopes all season long…or being stuck waiting until next year.

Best of luck this season!

Heather Little, physiotherapist, Action Sport Physio West Island

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Sources
Foye, P. Skier's Thumb. eMedicine [online]. Revised Aug 31, 2010. (Cited Dec 8, 2010).

Heim, D. The skier's thumb. Acta Orthopaedica Belgica. Dec 1999; 65(4):440-6.

Fall Prevention 101

As we get older, the chances of suffering from a fall increase. The severity of a fall can range widely. Some falls can cause minor disability, while others can have more serious consequences. Chances are that someone you know may be at risk for a fall.

It is estimated that 1 in 3 seniors above age 65, and nearly 1 in 2 seniors over age 80, will fall at least once a year, leading to disability. This is not something that should be taken lightly.

Here's the good news. Once you identify your (or your loved one's) risk of falls, there are steps you can take to prevent falls.
Here are a few tips to help you identify whether you or your loved one is at risk for a serious fall.

1. Are you taking multiple medications? Some medications, when mixed, can have side effects like nausea that could increase your risk of falling. If you’re not sure, talk to your doctor.

2. Do you have trouble walking? If you regularly experience dizziness, shortness of breath, joint pain, or any other difficulties when you walk, talk to your doctor.

3. Are you exercising regularly? Regular exercise can help strengthen your muscles and improve your balance and coordination so you won’t feel as unsteady on your feet. If you’re afraid of falling while you exercise, your doctor can refer you to one of our physical therapists, who can supervise your exercises.

4. Are you wearing the right shoes? Walking in shoes that don’t fit properly can increase your risk of falling. Avoiding shoes in favor of stockings is dangerous, too, so try to wear proper-fitting shoes with non-skid soles as much as possible.

5. Is your home full of fall hazards?

• Area rugs might add color to your home and uneven carpets may seem inconspicuous, but they can be a hazard. Make sure they have some sort of slip-resistant backing to them, even if you just use double-sided tape to secure them to the floor.
• Remove clutter from walkways.
• Tape down electrical and phone cards so you don’t trip over them.
• Use non-slip mats in your bath and/or shower.
  

Shed Some Light

It’s easy to trip over objects that you can’t see, so make sure that your home is well-lit.

• Use 100-watt bulbs whenever possible (make sure that you don’t exceed the wattage rating on your lamps and other lighting fixtures to avoid a fire hazard).
• Place a lamp next to your bed that you can switch on if you need to wake up at night.
• Install night-lights in your bathroom and hallways.
• Make sure your stairways are lit as well, and turn on the lights before going up or down stairs.
• Keep flashlights in easily accessible places in case you lose power.

Balance Exercises Help Decrease Risk

Your physical therapist can teach you the appropriate balance exercises, which can help prevent falls by increasing your stability. Here are a few you may want to try. For best results, please consult your doctor and physical therapist before your start any exercise routine.

• Standing on one leg:

• Stand next to a chair or desk and hold onto it with both hands
• Maintain your balance on one leg for 5-10 seconds
• Rest and repeat 5 times 
• Perform with opposite leg

• Walking heel-to-toe:

• Stand by a wall or in a hallway
• Position your heel just in front of the toes of the opposite foot each time you take a step
• Your heel and toes should touch or almost touch with each step
• Walk 10 feet with as little support from the wall as possible

A WORD OF CAUTION:

If you (or a loved one) feel unsteady on your feet, see one of our skilled physical therapists for reducing your (or your loved one's) risk of falls. Our therapists can also recommend balance exercises that are just right for you, based on your current physical condition. Call us today to learn what we can do for you. Our therapists are standing by to assist you.

Call today to see how we can help you be more mobile and be more independent with your daily activities.

10 Golden Rules to Avoid Running Injuries

1. Keep it simple

Be careful not to over treat and complexity of an injury. Avoid repetitive treatments that offer no progress. Avoid surgery. Orthotics should not be your primary option. Be sure to use simple, flat running shoes.

2. The body adapts!

The body adapts as long as the given stress is no greater that its capacity to adapt. The majority of overuse injuries come from a surcharge on the anatomical structures (bones, cartilage, tendon, muscle...). Therefore, every new stimulus must be integrated progressively (volume, intensity, difference in height, surface, new shoes).

3. Efficiency is in the rhythm!

It is preferable to increase the number of steps to over 170 steps/min in order to minimize impact, loss of energy and the risk of injury while maximizing stride efficiency. Quality training (intervals, threshold, etc...) should be located anywhere between 180 and 185 steps/min.

4. The Kenyan surface

Flat surfaces (road, track, treadmill) cause regularity of movement in every stride, which means a repetition of biomechanical weaknesses. Cross-country is the best surface because it is a firm and irregular surface offering a wide variety of movements in the lower limbs.

5. Warming up: The secret of the pros

In order to prepare for training, you must: increase the temperature with progressive jogging for 15 to 20 minutes and progressive ballistic stretching (educational and progressive tempos).

6. Stretching: yes and no!

Pre-training static stretching should only be practiced IF muscular restrictions affect the biomechanics enough to create pathology or a deterioration of mechanical efficiency.

7. Naturally strong

Barefoot running or walking as often as possible is a good way to solidify the support structures responsible for natural absorption... and prevent a number of injuries. The body can also be solidified with a stabilisation, strengthening and proprioception program.

8. Variety of activities, variety of movements, variety of stress...

Complete rest is rarely the best treatment when injured. A change in activity is recommended as soon as possible, i.e. painless cardio.

9. We are what we eat / a healthy spirit in a healthy body

The foods we eat are the constituents of our bodies. Quality, variety and balance are the key words when talking about an athlete’s nutrition. Pleasure, positive attitude and good living habits have a direct influence on the body and its injuries, through complex physiological systems (hormones, nervous system, etc.).

10. Keep yourself well surrounded

Whether you are an elite athlete or an occasional jogger, your medical well-being must be assured by a competent, specialized and understanding health professional. For these precise reasons, a runner must never accept final recommendations from health professionals (Physio, Chiro, MD) who are not runners themselves.


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Adapted by Éric Boucher, these tips are derived from the Prevention of Running Injuries seminar by Blaise Dubois, consulting physiotherapist with Track and Field Canada.