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21/11/2024

This is one of the means I use to prevent my low back pain. Don’t wait until you start having Low back pain before using ergonomic chair

Tech neck is a word use to describe strain and discomfort in the neck and shoulder region as a result of prolonged use o...
20/11/2024

Tech neck is a word use to describe strain and discomfort in the neck and shoulder region as a result of prolonged use of phone, computer or tablet in improper position..

To alleviate tech neck, try these tips:

1. Take regular breaks to stretch and move
2. Maintain proper posture and alignment
3. Adjust your device's display settings for comfortable viewing
4. Use a supportive pillow or cushion
5. Exercise regularly to strengthen neck and shoulder muscles
6. Consider physical therapy or massage for persistent pain
7. Practice good sleep habits to reduce muscle fatigue
8. Limit screen time and engage in alternative activities

Consider getting back support if you usually sit for long.Chair back support provides several benefits, including:1. _Im...
19/11/2024

Consider getting back support if you usually sit for long.
Chair back support provides several benefits, including:

1. _Improved posture_: Supports the natural curve of the spine, promoting good posture and reducing slouching.
2. _Reduced back pain_: Takes pressure off the back muscles, alleviating pain and discomfort.
4. _Prevention of long-term damage_: Supports the spine and prevents strain on back muscles, reducing the risk of long-term damage.
5. _Relaxation_: Provides a sense of security and stability, allowing you to relax and reduce stress.
6. _Reduced muscle fatigue_: Supports the muscles in your back, reducing fatigue and strain.

18/11/2024

Stretch for side way curvature of the spine.

Wearing wrist support can be beneficial to those suffering from Carpal Tunnel syndrome. It puts the wrist in position th...
18/11/2024

Wearing wrist support can be beneficial to those suffering from Carpal Tunnel syndrome. It puts the wrist in position that will relieve pressures from the median nerve and so reduces pain and other symptoms.
However using excessively can cause wrist stiffness and weakness.

Prolonged sitting has been linked to an increased risk of musculoskeletal pain, particularly in the:1. *Lower back*: Sit...
17/11/2024

Prolonged sitting has been linked to an increased risk of musculoskeletal pain, particularly in the:

1. *Lower back*: Sitting for extended periods can lead to strain on the lower back muscles, causing pain and discomfort.
2. *Neck and shoulders*: Poor posture while sitting can lead to strain on the neck and shoulder muscles, causing pain and stiffness.
3. *Hips and glutes*: Sitting for long periods can lead to tightness and weakness in the hip and gluteal muscles, causing pain and discomfort.
4. *Knees and legs*: Prolonged sitting can lead to poor circulation, causing swelling and pain in the knees and legs.

Stand up and move around every 30-60 minutes to reduce this risk.

Comment below how many hours you sit in a day.

How to stop your back pain from recurring. People keep asking me how to stop their back pain from reoccurring. Below is ...
16/11/2024

How to stop your back pain from recurring. People keep asking me how to stop their back pain from reoccurring.
Below is some tips

Lifestyle Modifications:

1. Maintain a healthy weight
2. Exercise regularly (strengthening and stretching)
3. Improve posture
4. Reduce stress
5. Quit smoking
6. Get enough sleep

Exercises:

1. Strengthen core muscles (abdominals, back muscles)
2. Stretch regularly (hamstrings, hip flexors, lower back)
3. Improve flexibility and range of motion
4. Engage in low-impact activities (walking, cycling, swimming)

Ergonomic Adjustments:

1. Use proper lifting techniques
2. Adjust workspace and chair height
3. Take regular breaks to stretch and move
4. Use supportive pillows and cushions
5. Maintain proper sleeping posture

Additional Tips:

1. Stay hydrated
2. Manage stress through relaxation techniques (meditation, deep breathing)
3. Limit heavy lifting and bending
4. Wear comfortable shoes

Have you heard about DOMS before? DOMS stands for Delayed Onset Muscle Soreness. It's a common condition that occurs whe...
13/07/2024

Have you heard about DOMS before?
DOMS stands for Delayed Onset Muscle Soreness. It's a common condition that occurs when your muscles are subjected to unfamiliar or strenuous exercise, leading to micro-tears in the muscle fibers. This results in pain, stiffness, and soreness, typically 24-48 hours after the exercise.

DOMS is caused by:

1. Muscle damage
2. Inflammation
3. Enzyme release
4. Muscle spasms

Symptoms:

- Pain and stiffness in the affected muscles
- Reduced range of motion
- Swelling and tenderness
- Muscle cramps

Treatment:

- Rest and recovery
- Stretching and foam rolling
- Warm or cold therapy
- Massage
- Over-the-counter pain relievers (e.g., ibuprofen or acetaminophen)

Prevention:

- Gradual progression in exercise intensity and duration
- Proper warm-up and cool-down routines
- Incorporating strength training and flexibility exercises
- Adequate rest and recovery time

Remember, DOMS is a normal part of the exercise process, especially when trying new activities or increasing intensity. With proper care and prevention, you can reduce the severity and duration of DOMS.

How often do you walk?.. New landmark study published in The Lancet shows that an individualized walking program combine...
20/06/2024

How often do you walk?.. New landmark study published in The Lancet shows that an individualized walking program combined with reassurance and education significantly reduces recurrence of low back pain. The intervention was even delivered online for many and the average daily walking time was around 30 minutes. Besides reducing low back pain recurrence by 28%, participants who walked regularly and were reassured sought 43% less healthcare. Congratulations to Tash Pocovi, Mark Hancock, Simon French Chris Maher Christine Lin and Team..

Plantar fibroma and plantar fasciitis are two conditions that affect the plantar surface of the foot, but they have dist...
20/06/2024

Plantar fibroma and plantar fasciitis are two conditions that affect the plantar surface of the foot, but they have distinct characteristics. Here's a differential diagnosis:

_Similarities:_

- Both conditions cause pain on the bottom of the foot
- Pain may be exacerbated by weight-bearing activities or prolonged standing

_Differences:_

- _Location of pain:_
- Plantar fibroma: Pain is typically localized to a specific area, usually near the heel or arch, due to a benign fibrous tumor.
- Plantar fasciitis: Pain is more diffuse, affecting the entire plantar surface, especially the heel and medial arch.
- _Nature of pain:_
- Plantar fibroma: Sharp, stabbing, or burning pain, often tender to the touch.
- Plantar fasciitis: Aching, stiff, or sore pain, worsened by activities that stretch the plantar fascia.
- _Physical examination:_
- Plantar fibroma: Palpable mass or nodule, firm and tender to the touch.
- Plantar fasciitis: Tenderness along the plantar fascia, especially at the calcaneal insertion.
COMMENT BELOW IF YOU HAVE EXPERIENCE ANY OF THIS CONDITIONS

Similarities:*- Both conditions can cause hip or groin pain- Pain may radiate to the thigh or knee- Limited mobility and...
19/06/2024

Similarities:*

- Both conditions can cause hip or groin pain
- Pain may radiate to the thigh or knee
- Limited mobility and stiffness in the hip joint

*Differences:*

- *Location of pain:*
- GTPS: Pain is typically localized to the lateral aspect of the hip (outer thigh), over the greater trochanter.
- HOA: Pain is usually deeper and more medial (inner thigh), radiating to the groin or knee.
- *Nature of pain:*
- GTPS: Sharp, stabbing, or burning pain, often exacerbated by lying on the affected side or climbing stairs.
- HOA: Aching, stiff, or sore pain, worsened by weight-bearing activities or prolonged walking.
- *Physical examination:*
- GTPS: Tenderness over the greater trochanter, pain with external rotation and abduction of the hip.
- HOA: Limited range of motion, crepitus (grating sensation), and pain with passive movement.
HOA: patients finds it difficult putting on shoes or socks.

Have you had this before and what did you do?.Olecranon bursitis is inflammation in the olecranon bursa, which is the fl...
30/05/2024

Have you had this before and what did you do?.

Olecranon bursitis is inflammation in the olecranon bursa, which is the fluid-filled sac that cushions the elbow joint . The bursa is located immediately posterior to the olecranon bone of the elbow and is meant to allow the bony prominence of the olecranon to move smoothly over the skin . It is usually caused by overuse from work or activities like sports

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