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Ealing Physiotherapy Newsletter 

 

 

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Issue: 9 Right-click here to download pictures. To help protect your privacy, Outlook prevented automatic download of this picture from the Internet. TopOctober 2010
In This Issue
For Sale
Alternative Practitioners
How to help yourself to good posture
Avoid back pain when breast feeding
Good posture in the gym

For Sale 

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contact us to order

Wheatbags for neck or back

Discounted price still held at £16.00

Spiky Balls  - £6.50
Hot/Cold Packs - £6.50
Foam Rollers - £21.00
Lumbar Rolls - £12.99 

Please contact our reception here: 

Gift Vouchers
 For Sale
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Massage
 020 8847 1887

 click here to enquire

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Alternative Practitioners at Ealing Physiotherapy

 
Kim Chan
Acupuncture and Shiatsu
07947361021

Jo Simons
Reflexology
07798924636 
 
 Dipika Joshi
Nutrition
07961 174217

Kim, Jo and Dipika make their own appointments on the above numbers 
Pilates classes can also help improve your posture

We recommend Katja Heger 
ring her for more information
07776120696
or
Join Our List
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Hello,     


Once again, a very warm welcome to our newsletter. 

Last week we supported the BackCare Awareness Week, the charity that aims to reduce the impact of Back Pain on society, by holding an open morning where people were welcome to come to the clinic for free advice.  Speaking to the many people who took advantage of this, I was reminded just how much bad posture can affect so many people's lives. Most of this issue is devoted to highlighting what can be done about improving posture and, in turn, reducing aches and pain. 

I am again very grateful to all of you who have referred family, friends and colleagues who have a need of our expert services.  It has been a true pleasure to look after them.
 
Kind regards,
                                                
Christina Carlsen 


Poor posture - how to help yourself!
Chartered Physiotherapist, Helen says:

Our bodies respond to the positions we put them in, over time our joints and muscles will adapt.  This means some muscles become long and weak and others become short and tight.

Our bodies move optimally when we sit, stand and move about with good posture.

Ideally our spine should be 'S' shaped: meaning a slight inward curve in your neck and low back.  When we slouch our spine becomes 'C' shaped and this may lead to the following:

    *  Back Pain
          * Neck Pain
               * Headaches
                    * Jaw Pain
                         *Shoulder Pain

  
 To sit correctly?

Sit with your hips approximately 10 cm higher than your knees.
Put your hands on your hips and tip the pelvis back and forth, you should feel your lower back moving.
Find the point inbetween the two positions then you should be 'on' your sitting bones.
Next think of a helium balloon attached to your head, slowly lenthening your spine.
Open out your chest as if someone is gently pulling on your collar bone.
Gently lengthen your shoulder blades towards the middle of your back.
Slowly draw your chin in, keeping your eyes forward.
Now slowly pull your belly button in towards your back.

   ***   KEEP BREATHING !! ***

Hold for 10 seconds and relax.
Repeat four times and often through your day !! 

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Just right!
 Back to Top
Poor posture - at work!
Chartered Physiotherapist, Christina says:

Sitting in front of a computer with poor posture easily leads to pain in the arms, neck and back.  It is really very difficult to identify the ideal posture by yourself - that's why so many of us sit so badly!
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How not to do it!!
 

I have done workstation assessments for many years and I am passionate about helping people sit better, by adjusting their chair and other equipment, getting new equipment in or often simply by helping the person change their posture to stop the strain.

If you need help, please call me on 020 8847 1887 to have a chat or email me christina@ealingphysio.co.uk

For tips on how to choose an office chair please click here

                
Posture, Breastfeeding and Back Pain

Many new mothers experience upper back, shoulder and neck pain during the time they are breast feeding.  Bottle feeding presents its own very special challenges.Right-click here to download pictures. To help protect your privacy, Outlook prevented automatic download of this picture from the Internet. mother and baby

You are looking after your baby but it is important to look after yourself as well.

Unsuitable feeding positions sustained over a prolonged period of time combined with exhaustion due to broken sleep and stress readily leads to back pain.

 
The good news?
 
It can be easily avoided.   Click here for the full article
   
We can help too 020 8847 1887 or visit our website   
Driving and Posture
Driving can cause or aggravate an existing back or neck problem, particularly after driving long distances. This can be prevented by maintaining good posture whilst driving.

 

So how should we sit and what car seat is really good?

Well, as we are all differently shaped no particular car seat can be good for everyone.

 

The following guide lines will help you to sit well:

  • Back rest no more than 30 degrees reclined or you will strain your neck and shoulders. Sitting too reclined is a common mistake!
  • Lean forwards as you sit down and shuffle your bottom all the way back to the backrest to sit upright.
  • Adjust your lumbar support to fit and support the small of your back.
  • Adjust the headrest to support your head. If too far away it will not help prevent whiplash in case of an accident.
  • There should be space between the seat and the back of your knee to avoid pressure behind your knees - short people in particular can have this problem.
  • Seat close enough to easily depress the pedals fully.
  • Seat high enough to allow good pedal control and allow good vision together with clearance from the roof.
  • Adjust steering wheel and check for clearance for thighs/knees when using pedals.

For more information click here for further details from CSP (Chartered Society of Physiotherapists).

 

Christina is very happy to assess your car and driving posture as part of your treatment or on its own  020 8847 1887 or contact us 
 Maintain good posture in the gym
Chartered Physiotherapist, Greg says:
 

Correct posture and technique in the gym is extremely important, gym exercises and weights shouldn't be done without correct instruction and /or correct monitoring by a physio, trainer or coach.

 

Excellent overall body exercises like squats and dead lifts are only excellent if done with sensible weights and perfect technique - any lazy habits or trying to lift a weight that's too heavy will almost invariably result in injury. Right-click here to download pictures. To help protect your privacy, Outlook prevented automatic download of this picture from the Internet. Exercise in the Gym

 

The same principle applies to cardiovascular exercises like rowing, exercise bike, treadmill and the cross trainer too - if you're not moving correctly, you're beginning the process that will end in injury, and no-one likes being in pain!

                   
 

For any more information please ring 020 8847 1887 or contact us
   
Ealing Physiotherapy Ltd | 228 South Ealing Road | Ealing | London | W5 4EX | null
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