Christelle van der Merwe Physiotherapy

06/06/2021

Move, move and move!

It's one thing to keep a good posture infront of your computer all day, but if you don't move regularly it is defeating the purpose.

A break should be taken every 30 minutes from the computer to optimise muscle flexibility and function.

It can be as much as standing up while making a phone call, getting a glass of water from the kitchen or rolling your neck/wrists/ankles during an online meeting (while the camera is off!).

Here are some quick and easy exercises to do in between your busy schedule.
It won't steal much of your time, but can potentially save you from a nasty injury later.

16/06/2020

Oh my word so much uncertainty, anxiety and a lack of routine! Throw some stress and a substantial amount of time in front of a screen in the mix and BOOM…! you have a sore neck/back (or both).

Since the 27th of March I have seen several (almost the majority of) people with neck pain, back pain or headaches. I am pedantic about the continuous use of a laptop and always preaching about it to my patients.

It has confirmed to me how vital your posture is in front of the computer screen especially if it is for many hours in one day. Many people have set their desks up to be able to work from home at the moment and are taking far less breaks than what they used to take in the office.

I have nagged my husband since the start of lockdown to collect his chair and computer screen from his office. He use to take an hour every day over lunchtime to exercise.
He is now working 2 hours a day on average longer than usual. He switches from one meeting to the other by the click of a button without getting up from his chair. He gets up for a cup of tea, sits outside for 5 minutes until his phone rings and then he goes straight back to his chair, looking down into his laptop for a few more hours...
Needless to say his neck packed up properly. I haven't seen him in so much pain for a long time. Besides the privilege of having a wife to give him physio treatment, we have also made a few changes which seem to have sorted him out.

Here is my advice:


If you don't have a choice other than using a laptop and/or dining room chair, try to make the following adjustments:

Lift your laptop up and position it on something like a shoebox to ensure your eyes are level with the top third of your screen.
Use a separate keyboard and mouse.

Make sure your chair is offering lower back support and is high enough so that your thighs are slightly at a downward angle. If the chair is not adjustable use some firm cushions to position it right.

Breaks are crucial. Not only for your physical wellbeing, but also for your mental wellbeing. Set firm boundaries for yourself - your health should be of more importance than work. Try to stand up, grab a quick glass of water every 30 minutes just to get off your chair and give your eyes a break from the screen. If you can take a call while you're standing up or walking around.

Now that we are allowed outside it will be great to go for a walk (without a phone) halfway through the day for fresh air and a proper time away from work (and a noisy family if you have!).

Sleeping positions are important too. Best is to sleep on your side ensuring the pillow(s) allow your neck to be in straight line with the rest of your spine and not at an angle.

20/12/2019

28/10/2019

How are you using your laptop?

Laptops are not ergonomically designed to be worked on for long periods of time. More and more people use a laptop for the convenience of flexible working.

The computer users I treat with neck pain are more often than not using a laptop primarily.

Unfortunately your back or neck does not always give you warning signs to change or reposition yourself while you're working. So the pain may only represents itself later in the day, at night, or in the morning when you wake up.

It's worth making the following changes to how you use your laptop:

1. Use a laptop riser. There are multiple types available varying from small and inexpensive to large and more expensive. You can also use something simple like a shoebox to raise your screen. This will allow you to adjust your screen height to the correct level preventing back and neck pain.

2. Get a separate keyboard. This will allow you to have your screen at the correct height without compromising on optimal keyboard level. A wireless keyboard is often a better option as it avoids being restrictive due to cables.

3. Posture – sitting upright while looking straight ahead will reduce the risk of back and neck injuries which arise from prolonged periods of poor posture.

4. Try using the keyboard and its shortcuts more than the tracker pad or mouse. This will reduce the risk of overuse injury to your shoulder and arm.

Apply these tips, you will thank me later!

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Rehabilitation | Spinal Mobilisation | Sport injuries | Dry Needling | Home Visits

17/11/2018

Holidays are coming up!

Here are some helpful hints if you are planning to travel by car or plane:

1. Have a small back pack as your hand luggage:

Heavy bags, especially handbags, put a lot of strain through your neck and can cause neck pain and stiffness. Minimise what you carry around. Tighten the straps of the backpack so it sits firmly against your back and is not hanging low.

2. Use the provided pillow for low back support and take a neck support pillow with you.

If sitting in a slumped position for a long time (such as on a long flight, or car trip), you can get sore. Sitting with the lower back supported so there is a small arch in the lower back ensures the load is even through the spine and the muscles are in a neutral position.

3. Get up, walk and stretch

Prolonged sitting is not good for anyone! Try to get up every 30 minutes to walk around and do some stretches. If you do not have any injuries limiting you, hamstring stretches, back bends, hip flexor stretches are all great to break up the trip and keeps the body moving.

4. Move your body

In your seat do some range of motion exercises such as:
• Pointing and flexing your ankles
• Keeping your nose pointed forwards, take your head straight backwards (chin tucks)
• Hands on your shoulders and circle your elbows
• Hands across your chest and rotate through your spine

TIPS FOR EXPLORING

1. Prepare

Condition your body for the demands of your holiday: if you plan on doing a lot of hiking or walking around, make sure that you prepare appropriately and do “training” in the lead up – all too often I see people come for treatment after doing too much too soon that they have not prepared for.

2. Wear appropriate shoes

While it sounds so simple, nothing ruins a holiday like sore feet and blisters. Wearing shoes with adequate arch support will make your day much more comfortable. Shoes such as flip flops or unstructured, thin sole shoes do not offer the support your foot requires for long periods on your feet.

3. Correct lifting of suitcases

Ideally, you would pack lightly, however this is not always possible. It is important to lift your bag off the carousel etc with good technique and care. Stand square on to the suitcase and do not twist from the spine, but turn your body to turn around. Bend from your knees and
hips when lifting.

HAPPY HOLIDAYS!

23/11/2017

More reason to celebrate loosing 1kg!

26/10/2017

Seated Cat

Sit in your standard driving position, both arms extended to the wheel, with your wrists level at your shoulders. Tighten your core and abdominal muscles by imagining a corset is around your waist. Simultaneously, push your shoulder blades forward as if you are trying to make a letter "C" with the upper part of your body. Slowly exhale, but maintain the tight muscles as you push your back into the seat. Hold this position for 10 to 15 seconds. Release and resume the start position. Perform six to 10 repetitions for two to three sets, resting 45 to 60 seconds between each set.

Sit and Reach

Extend your arms and firmly place your hands on the wheel in the 10 O'clock and 2 O'clock positions. Tighten your abdominal muscles by bringing your belly button into your spine. Gently rotate you torso left and right alternatively while keeping your shoulders and head straight. The only part of your body that should be moving is your torso. Work lower parts of your core by placing your hands at the 9 O'clock and 3 O'clock or the 8 O'clock and 4 O'clock positions. Perform six to 10 repetitions for two to three sets, resting 30 seconds in between each set.

Supine-Pelvic Tilts

Start seated in an upright position with a neutral spine. Tighten your abdominal muscles and push your lower back into the seat while gently exhaling. Maintain this position for two to three seconds. Next, inhale slowly, simultaneously pushing your pelvis forward to create an arch in your lower back. Hips and tailbone should remain against the seat. Hold for two to three seconds. Resume the start position. Perform this exercise for six to 12 repetitions for two to three sets, resting 45 to 60 seconds between each set.

26/10/2017

Here are 3 exercises to do while you drive! Perfect for waiting at a red light or in heavy traffic.

26/10/2017

I belief every single one of us can benefit from PILATES. Take some of the principles you learn into your everyday lives to really reap the effect of it.

(Pilates was developed by Joseph Pilates. He presents his method as the art of controlled movements, which should look and feel like a workout (not a therapy) when properly manifested. If practiced with consistency, Pilates improves flexibility, builds strength and develops control and endurance in the entire body. It puts emphasis on alignment, breathing, developing a strong core, and improving coordination and balance. The core, consisting of the muscles of the abdomen, low back, and hips, is often called the "powerhouse" and is thought to be the key to a person's stability. Pilates' system allows for different exercises to be modified in range of difficulty from beginner to advanced or to any other level, and also in terms of the instructor and practitioner's specific goals and/or limitations. Intensity can be increased over time as the body adapts itself to the exercises)

04/10/2017

Let's talk about pelvic floor.
Pelvic floor muscles make up a large part of the body's core, which is the foundation for all movement, balance, stability and flexibility. These exercises will help a lot if you are suffering from lower back pain. Do them when you wait at a red light or while stirring a pot or whatever! Just do them and do them often!

28/09/2017

Your neck is going to complain if you're sleeping on the wrong pillow for 6-8 hours every day!

19/09/2017

Moms did you know that your feet may be bigger after having babies?!

After my first 2 children were born I returned to running a marathon in the same size shoe that I use to run with. My toes were finished afterwards! Black and bruised with blisters all over. With a bit of investigation I found that my feet were a whole size bigger!

The aptly named pregnancy hormone relaxin, which loosens the joints around your pelvis so your baby can make his way down the birth canal, also loosens the ligaments in your feet, causing the foot bones to spread. Your foot bones aren't actually growing — it's just that the ligaments that hold these 26 bones together aren't as tight as they were before.

I have just bought a new pair of shoes and with a shock realise my feet is ANOTHER half size bigger!!

19/09/2017

RUNNERS ALERT: Tip for lacing your shoes:

14/09/2017

A laptop is not meant to work on for longer than
20-30 minutes. In the UK there is strong legislation against working on it for extended times. There is a good reason for it! Most of the time I see someone with recurring neck pain/tension the culprit is a laptop!
If you have no other choice I recommend you invest in a seperate keyboard and mouse and raise your laptop with a few yellow pages or a box. Be creative and stay safe!

14/09/2017

Do yourself and your colleague a favour today..

05/09/2017

A bit of Christelle wisdom: In my 17 years of practising I can't remember ever having to treat a trail runner with a repetitive strain injury (ITB, Achilles Tendonitis, Piriformis Syndrome etc). If you can: Hit the trails, it is much more forgiving compared to the tar. Otherwise mix things up on the road, don't go for the straight and narrow: A bit of pavement running, alternate left/right side of the road, hills, flats, faster bursts etc. Happy injury free running!