Category: Physio

Physiotherapy articles where our team discusses issues around injuries, rehabilitation, exercises and stretches.

Why Do We Get Injured?

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Why do we get injured?

Injuries, whether they occur at home, in the workplace, or during physical activities, can result from a variety of factors. Addressing these diverse causes requires a comprehensive understanding of the contributing elements. This article delves into the reasons behind injuries, incorporating statistics and detailed insights into injury prevention strategies.

Common Causes of Injuries:

  • Accidents Everywhere: Accidents have a broad reach, occurring in various settings, including homes, workplaces, and during sports or physical activities. According to the World Health Organization (WHO), unintentional injuries account for over 3.9 million deaths globally each year, making them a significant public health concern.
  • Overuse Injuries and Sporting Activities: Overuse injuries, frequently associated with sports and physical activities, result from repetitive motions causing damage to muscles, tendons, or joints. A study recently published in the Journal of Sports Medicine found that overuse injuries account for approximately 50% of all sports-related injuries. Proper equipment, personalised advice from experts, and robust recovery programs, including massage and physiotherapy, play pivotal roles in preventing such injuries.
  • Posture and Body Mechanics: Poor posture and improper body mechanics contribute to increased stress on muscles and joints, leading to long-term injuries. The American Chiropractic Association reports that poor posture is a significant factor in chronic musculoskeletal conditions, affecting a large portion of the population.
  • Ageing and Micro-Level Changes: Aging brings about changes in bones and muscles, rendering them weaker and more susceptible to injuries. Additionally, micro-level changes such as hormonal fluctuations and vitamin deficiencies become pertinent factors. Livewell Health’s health checks, involving blood testing, allergy testing and food intolreance testing and comprehensive assessments, offer insights into these micro-level changes, facilitating proactive injury prevention.
  • Chronic Conditions: Chronic conditions like arthritis and osteoporosis heighten the risk of injuries. Arthritis alone affects a huge portion of the UK population, making them prone to joint-related injuries.
  • Environmental Factors: Environmental factors, including slippery surfaces, poor lighting, and hazardous working conditions, significantly contribute to injury risks. Workplace slips, trips, and falls account for a substantial number of injuries, with over 30% of reported injuries being fall-related.

The Significance of Injury Prevention:

  • Protective Gear and Physical Fitness: Preventing injuries involves adopting proactive measures, such as wearing appropriate protective gear.
  • Timely Medical Attention and Rehabilitation: In the event of an injury, prompt medical attention and adherence to appropriate treatment and rehabilitation protocols are crucial.
  • Preventative measures: Preventative measures also extend past standard medical and rehabilitation avenues which can be things such as Yoga, Pilates, a robust stretching program, strength and conditioning, dynamic exercise program, massage and other complimentary services to keep your body and mind in tip top form.

Conclusion: Understanding the multifaceted nature of injuries is imperative in developing effective prevention strategies. By acknowledging the diverse causes, ranging from accidents and overuse injuries to ageing and environmental factors, individuals and organisations can take informed steps toward injury prevention. Livewell Health’s commitment to health checks, tailored advice, and holistic wellbeing emphasises the importance of proactive measures, ensuring a healthier and more resilient future for individuals and communities alike.

If you want to know more about correct exercise techniques or would like professional advice from one of our personal trainers then please get in touch then we can help there too with our specialist sports massage service. For more information on how these types of massage could help you, contact us on 07939 212 739 or drop us an email at info@livewellhealth.co.uk

Exercises for Sciatica

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Stretching

  1. Back flexion stretch – knees to chest

  • Lie down on your back with your knees bent and feet flat on the floor.
  • Slowly bring one knee towards your chest and hold it with your hands.
  • Keep your other leg flat on the floor.
  • Hold the stretch for 10-30 seconds and then release.
  • Repeat the same with the other leg.

  1. Supine Twist – Knee to chest with rotation

  • Lie down on your back with your knees bent and feet flat on the floor.
  • Bring one knee towards your chest and hold it with your hands.
  • Keeping your shoulders on the ground, gently rotate the knee towards the opposite side of your body.
  • Hold the stretch for 10-30 seconds and then release.
  • Repeat the same with the other leg.

  1. Cat/ Cow Stretch

  • Start on your hands and knees, with your wrists under your shoulders and your knees under your hips.
  • As you inhale, arch your back and lift your tailbone and head towards the ceiling, creating a “cow” shape.
  • As you exhale, round your spine, tucking your chin to your chest, creating a “cat” shape.
  • Repeat this stretch several times, flowing smoothly from one movement to the next.

  1. The Pelvic Tilt

  • Lie on your back with your knees bent and feet flat on the floor.
  • Tighten your abdominal muscles and tilt your pelvis upward so your lower back presses into the floor.
  • Hold this position for 5-10 seconds and then relax.
  • Repeat this exercise 10 times.

  1. Sitting pigeon pose

  • Start in a seated position with your legs extended straight out in front of you.
  • Bend your right knee, bringing your right foot to the outside of your left knee.
  • Slowly lower your right knee to the ground on the outside of your left leg, keeping your left leg extended straight behind you.
  • Hold this stretch for 10-30 seconds and then release.
  • Repeat the same with the other leg.

  1. Figure 4 stretch

  • Lie on your back with your knees bent and feet flat on the floor.
  • Cross your right ankle over your left knee.
  • Gently pull your left knee towards your chest, keeping your right ankle on top of your left knee.
  • Hold this stretch for 10-30 seconds and then release.
  • Repeat the same with the other leg.

  1. Standing hamstring stretch

  • Stand with your feet hip-width apart.
  • Bend forward at the waist and reach towards your toes, keeping your knees straight.
  • Hold this stretch for 10-30 seconds and then release.
  • Repeat this stretch several times.

Strengthening

  1. Forearm Plank

  • Start by positioning yourself on your forearms and knees, with your elbows under your shoulders.
  • Straighten your legs behind you and balance on your toes, keeping your body in a straight line from head to heels.
  • Hold this position for 10-30 seconds, keeping your abdominal muscles tight and your hips level.
  • Repeat this exercise several times.

  1. Bird Dog

  • Start on your hands and knees, with your wrists under your shoulders and your knees under your hips.
  • Reach forward with your right arm and back with your left leg, keeping your spine in a neutral position.
  • Hold this position for a few seconds, then return to the starting position and repeat with the other arm and leg.
  • Repeat this exercise several times.

  1. Dead Bug

  • Lie on your back with your arms extended towards the ceiling and your legs raised towards the sky.
  • Lower your right arm and left leg towards the floor, keeping your lower back pressed into the ground.
  • Return to the starting position and repeat with the other arm and leg.
  • Repeat this exercise several times.

  1. Knees Side to Side

  • Start in a seated position with your knees bent and feet flat on the floor.
  • Slowly move your knees from side to side, keeping your feet together.
  • Repeat this exercise 10-15 times.

It’s important to consult with a doctor or physical therapist to determine if these exercises are appropriate for your specific condition, and to ensure proper technique to avoid further injury.

If you want to know more about correct technique or would like professional advice from one of our personal trainers then please get in touch then we can help too with our specialist sports massage service. For more information on how these types of massage could help you, contact us on 07939 212 739 or drop us an email at info@livewellhealth.co.uk

Is bad posture the cause of your back pain?

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Is bad posture the cause of your back pain?

Poor posture can be a contributing factor to back pain in some cases.

Maintaining good posture is essential because it helps distribute the body’s weight evenly and reduces the amount of stress on the spine. Poor posture, such as slouching or sitting in a hunched position, can put extra pressure on the muscles, ligaments, and discs in the back, leading to pain and discomfort.

Other factors such as injury, underlying medical conditions, and lifestyle habits can also contribute to back pain. It’s important to speak with a healthcare professional to determine the underlying cause of your back pain and develop a plan for treatment and prevention.

Is bad posture the cause of your back pain

Exercises that can help with back pain

Several exercises can help with back pain, but you must consult a healthcare professional or a qualified physical therapist before starting any exercise program to ensure that you perform the exercises correctly and are safe for your specific condition. Here are some exercises that may be helpful for back pain:

  1. Cat-cow stretch: Get on your hands and knees and alternate between arching your back up towards the ceiling (the “cat” position) and rounding your spine downwards (the “cow” position). This can help stretch and mobilize the spine.
  2. Pelvic tilt: Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and press your lower back into the floor. Hold for a few seconds, and then release. This exercise can help strengthen the abdominal muscles and stabilize the lower back.
  3. Bird dog: Start on your hands and knees and extend your right arm forward and your left leg back at the same time. Hold for a few seconds, and then return to the starting position. Repeat on the other side. This exercise can help strengthen the core and improve balance.
  4. Wall sits: Stand with your back against a wall and slide down until your knees are bent at a 90-degree angle. Hold for a few seconds, and then slowly stand up. This exercise can help strengthen the muscles in the lower back and legs.
  5. Bridge: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling and hold for a few seconds before slowly lowering back down. This exercise can help strengthen the glutes and hamstrings, supporting the lower back.

Remember to start slowly and gradually increase the intensity and duration of your exercises as your back pain improves. More stretches & exercises can also be found on our Back Stretches and Exercsises page.

If you want to know more about the correct techniques or would like professional advice from one of our personal trainers then please get in touch. . For more information on how these types of techniques could help you, contact us on 07939 212 739 or drop us an email at info@livewellhealth.co.uk

 

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