Prevention and Recovery Tips….

Avoiding headaches:

Taking the following simple steps can help prevent the onset and recurrence of headaches.

• Always sit and stand "Tall": chest lifted, shoulders relaxed, chin tucked in, and neck feeling strong and straight but relaxed.
• Sleep on an appropriate sized pillow for your body size. Avoid sleeping on your stomach.
• Never work for long periods with your head down. Stretch and move often.
• Keep your neck flexible and strong with appropriate exercises. Talk to your physiotherapist.
• Avoid carrying tension in your shoulders or neck.

Remember to breathe deeply throughout the day, most women tend to lightly chest breathe and some people even hold onto their breath for short moments without even realising it, especially in times of intense focus or stress.

10 Tips for Backcare

• Take regular 'mini' breaks from any static postures.
• Use a small lumbar support if sitting or driving.
• Avoid slouching at the computer or desk.
• Leave footrests down on recliner chairs.
• Frequently get out of the chair and walk about.
• Stand and walk tall to maintain good postural muscle control.
• Regular daily walks or swimming can help.
• Losing weight will reduce strain on your back.
• Keep moving, even during bouts of back pain.
• Avoid sleeping on your stomach.

“Knock Knees”

Do you or your child have “Knock Knees”?

It can be caused by:-

• Muscle weakness around the hip
• Poor foot/ankle control
• Tight muscles
• Stiff lower back
• Poor standing posture
• Poor core muscle strength

Left untreated, this can predispose you to early arthritis of the hips or knees (possibly resulting in a joint replacement). Increased risk of low back pain and foot/ankle pain, and reduced balance.  Early assessment and treatment addressing the underlying cause can be effective in preventing or minimising development of these conditions later in life.

If we can answer any of your questions or queries, please do call. We are happy to help you.  

Phone 02 6651 1745