By Ajit Lamba Ergonomics, Work From Home

Best Posture When Working From Home

Physiotherapy Professionals Parramatta 12 Ada Street Harris Park NSW 2150: Best Posture When Working From Home

Best Posture When Working From Home

We’ve always hear from our parents (especially grand parents!) and teachers to sit correctly. Even now that we are adults and working at home or in an office, we can even read this many times that it is essential to have a correct sitting posture. But, sometimes, we are unaware of it. Often we experienced low back due to poor sitting posture or sitting prolonged or sitting on incorrect surfaces or chairs.

Good sitting posture is essential for a person to sit comfortably and stay healthy. Poor sitting posture is the cause of most health problems like back pain and even poor digestion. Poor sitting posture often results in strain and inflammation of the muscles which leads to further problems. Proper sitting also facilitates adequate blood circulation and improves overall health.

What is a good sitting posture?

A good sitting posture must allow the spine to keep its natural curvature. While the legs are in their proper position, the back must have a natural inward curve or lordosis, and the head must keep its natural inward curve. And, most importantly, the body must remain relaxed.

Working From Home - Telehealth Services — Working From Home, let’s talk good posture.

Good sitting posture has an overall impact on the spine and general health.

The spine supports the weight of the upper body through its numerous joints, muscles, and ligaments. Poor posture not only affects the way the spine looks, but it can cause problems with the way we move. One of the first areas where poor posture begins to affect the spine is the lumbar spine (Lower back). This part of the spine comprises five lumbar vertebrae that meet at the bottom of the back / pelvis region. The sacrum supports the lower back, and it helps to maintain the proper balance between the weight of the upper body and the lower body.

Another area of the spine is the thoracic spine. This part of the spine is made up of twelve vertebrae and sits in the middle protecting all our organs and allowing space for the ribs to attach. Poor posture affects all parts of the body, not just the back. Having stiffness in the middle back stops us from being able to expand our lungs. Which in turn affects how much oxygen we can get into the system. It is essential to learn how to sit correctly and avoid a bad back from developing.

The third area of the spine where poor sitting posture affects is the cervical spine. This is your neck. Some of the symptoms associated with poor posture include headaches, neck pain, and shoulder pain. Compression of the joints and nerves in the neck can lead to referred pain.

One of the essential functions of the cervical spine is to support the head. When a person has poor sitting posture, it affects your neck. It can lead to pain, inability to breathe correctly, and fatigue.

Back pain can arise due to various reasons, including improper sitting technique. Slouching while sitting causes problems with the posture of the spine, pelvis, and hips. People who sit for long hours in front of the computer face problems with their spinal alignment. Such people should learn proper sitting posture techniques.

How do you deal with sitting at a computer all day?

Right now, some of you might be working from home more than 8 hours a day. This is a lot more than the time you would spend in an office environment. Sitting in front of your computer., followed by sitting to eat dinner or to watch a movie. Someimtes, we can’t avoid slouching or having a poor sitting position. But, remember, it does affect our health, so it is essential that we sit correctly to avoid posture-related conditions.

Ergonomic Setup Tips:

Keep the top of your monitor at eye level and slightly tilted. Arms length away
Your arms relaxed at sides, upper and lower arms making a 90-degree angle. Also, wrists should be straight and fingers relaxed.
You can also add some wrist pads to bring more comfort.
Your lower legs at a 90-degree angle to the ground
Place your hips as far back on the chair as possible.
The feet should be parallel to the floor or resting on a footrest.
Have a straight upper back, shoulders relaxed at sides.
Your chair’s backrest supports the curvature in the lower back.
Get an ergonomic chair that an adjustable height.

Also, you can do the following:

Remember to take a break every 30 minutes.
Get up and move around.
Customize your workspaces for more comfort
Use a standing desk to alternate between sitting and standing
Try an ergonomic mouse and keyboard or more comfort
Use a hands free device for long calls
Keep your most essential things near you and highly reachable.

Contact Us:

Do you need assistance with your work injury claim? Experienced Physiotherapists with essential knowledge. You can call us anytime to have a confidential discussion with our expert Physiotherapists. For more information on how we can further assist you, please call our clinic number on 0479 080 800 or send us an email on [email protected] for further details. Our Physiotherapists are Medicare, NDIS, DVA and Work Cover approved, specialising in injury management and rehabilitation to get you back on track.

Daniel Stone - Sports Injury Physio Parramatta

Daniel Stone – Physiotherapist in Parramatta

Sciatica Treatment

Sciatica is a widely used term that is not properly understood. The term sciatica refers to a nerve which causes pain when compressed. The pain is felt in the area supplied by the sciatic nerve. By assessing for the cause of the pain, appropriate treatment strategies can be determined that will effectively manage and alleviate this nerve pain.

The symptoms of “sciatica” will be felt along the course of the nerve, commonly the lower back, buttocks, the outside or behind the thigh or leg, and also possibly the outside border of foot and heel. As nerve pain, it can ache, burn, tingle, or feel like an electric jolt. It can also be linked with changes in sensation such as numbness and tingling, and/or weakness of the muscles supplied by the affected nerve.

The symptoms of “sciatica” usually have their cause in the lower back when there is irritation of the nerve roots where they travel between the lumbar vertebrae. Most commonly this occurs on one side of spine therefore usually, and thankfully, affecting only one leg.

You can go to your GP for a diagnosis. Which is often followed by pain killers for pain relief and a scan such as CT or MRI which may confirm your diagnosis. Problem is, pain killers will only temporarily mask your pain. Once the effect of the medication wears off, the pain returns. Similarly, scans can confirm the diagnosis, but it doesn’t help resolve your symptoms.

Scans may be beneficial in diagnosis the problem, but should not be done as a first point of call.

The best first approach to treating sciatica is a Physiotherapy assessment. Through careful history taking and physical examination, your physiotherapist will determine the unique behavior of your “pinched” nerve. Only with a clear understanding of your nerve pain can an effective physiotherapy treatment plan be developed. Some people think of physiotherapy as consisting of only exercise, where others understand physiotherapy as manual therapy, electrical stimulation or acupuncture. These are all common physiotherapy tools, which can be very helpful in relieving sciatica. In particular, low back traction can be a very effective at relieving irritation of the involved nerves and is valuable a part of the management of sciatica.

What is important to know when one experiences the fear-provoking symptoms of nerve pain, is that it is very manageable and treatable. See your physiotherapist and learn how to take control of your symptoms. For more information on lumbar traction and other physiotherapy treatment methods, please contact us. We want to help you achieve your Best Health and put our knowledge in motion for you.

Contact Us:

Experienced Physiotherapists with essential knowledge. You can call us anytime to have a confidential discussion with our expert Physiotherapists. For more information on how we can further assist you, please call our clinic number on 0479 080 800 or send us an email on [email protected] for further details. Our Physiotherapists are Medicare, NDIS, DVA and Work Cover approved, specialising in injury management and rehabilitation to get you back on track.

Ajit Singh Lamba: Physiotherapist in Parramatta

Exercises and Stretches for Shoulder Pain

Shoulder pain can be caused due to many reasons. Sometimes it is caused by sports injuries, dislocations, fractures and other injuries which call for emergency medical treatment and professional Physiotherapy rehabilitation. At other times it’s because of slumping over an office desk or poor posture or the lack of movement.

What ever the reason, regardless of the pain, sleeping, sitting, and walking can become uncomfortable. Here are some shoulder stretches for you to try:

Across Chest Stretch

This simple and easy stretch might seem like it’s too easy to take seriously. But after 10 repeats, you might realise that its effectiveness is what you’re looking for when it comes to relieving shoulder pain.

All it involves is bringing your right arm across your chest by guiding it at the elbow with your left hand, placing it in the crook of your left elbow, and holding it there for a minute. Repeat the action on the other side, and do a further 2 to 4 repeats on each side.

Neck Stretches

Stand with your feet directly below your hips and let your arms hang by your sides. Keep looking forward while you tip your head to the right as though trying to touch your shoulder with your right ear, and continue to stretch down till you can feel it on the left side in both the shoulder and neck.

Do the same in the opposite direction, dropping the left ear to the left shoulder until you feel the stretch on the right side. Hold your head at the most extreme point for about 10 seconds and repeat three times on each side.

Shoulder rolls

Take a similar hip-wide stance to stretch your shoulders. Letting your arms hang loose at the side, inhale and lift your shoulders towards your ears before moving them backwards and squeezing the shoulder blades together. On the exhale, drop your shoulders and move your elbows forward to stretch the back of the shoulders. Repeat 10 times.

Chest expansion

Hold an exercise band, towel or strap behind your back while standing, broaden your chest and move your shoulder blades towards each other. Lift your chin as if to look at the ceiling and hold this pose for 10 to 15 seconds. Repeat 3 to 5 times.

Chair Twist

To stretch your neck and shoulders sit on a chair and keep your hips facing forward and your ankles directly below the knees. Twist your upper body to the right and bring the left hand to your right thigh. Hold that position for 30 seconds before repeating it on the other side. Go for 3 to 5 repeats on each side.

Shoulder Circles

A good exercise for warming up shoulder joints and increasing flexibility in your shoulders, its one you should try to fit into your daily schedule twice or three times a day. Stand with your left hand on the back of a chair or table, allowing your right hand to hang down like a pendulum. Move the right hand in clockwise circles 5 times and do 5 more anti-clockwise, each time beginning with a small circle and gradually increasing its size, before doing the same with the left hand.

Doorway Shoulder Stretch

Make sure no-one’s about to enter or leave the room before adopting a stance in the doorway to strengthen your shoulders and open your chest. With your right arm at a 90 degree angle, crook your elbow at the same angle so you can rest your forearm on the door frame. Step your right foot forward(and later with the left) while pressing your palm into the frame and leaning slightly forward to engage your core. Hold the position for about 30 seconds and repeat on both sides two or three times.

Side-lying Thoracic Rotation

To improve mobility in the thoracic spine, lumbar spine and shoulders, try this stretch: Lie on your right side on a mat, bend the knees slightly, and stretch the right arm out straight ahead. Face your right hand while you place your left hand on top of it and keep looking at it while you raise the left hand straight up and arc it to the floor behind you without moving the knees or hips. Bring the left hand back to the right and repeat the arch-like swing several times before rolling over to face left and give the right arm the chance to swing.

Ragdoll Pose

A yoga pose, the Ragdoll helps release tension in the shoulders. To do it, stand with your feet hip wide and slightly bent knees. Fold slowly forward as though trying to touch your toes, while keeping your stomach against your knees to protect your lower back. Place each hand on the opposite elbow and point the top of your head at the floor, allowing it to hang free for a minute before returning to an upright position.

Cross-Body Arm Swings

To warm the shoulder joint and increase movement, stand with your feet at hip width, inhale, and lift your arms out straight before moving them to extend sideways, and squeeze the shoulder blades together before bringing them slowly back together on the exhale. Cross the right arm under the left and keep both straight. Inhale and swing the arms back out to the sides, again squeezing the shoulder blades together before bring them back together again on the exhale. This time cross the left arm under the right, while keeping both arms straight. Repeat 10 times.

If you haven’t seen a Physiotherapist about your shoulder pain, get in touch with us today.

Contact Us:

Experienced Physiotherapists with essential knowledge. You can call us anytime to have a confidential discussion with our expert Physiotherapists. For more information on how we can further assist you, please call our clinic number on 0479 080 800 or send us an email on [email protected] for further details. Our Physiotherapists are Medicare, NDIS, DVA and Work Cover approved, specialising in injury management and rehabilitation to get you back on track.

Ajit Singh Lamba – Physiotherapist in Parramatta

WorkCover Rehabilitation Program

Work Injury Rehabilitation Program Parramatta

WorkCover supports injured workers and promotes workplace health and safety across NSW. Injuries at work can occur suddenly, such as a slip or fall, or slowly over time with repetitive strain on an area of the body. If you are injured at work, make a claim through your employer, and the Workers Compensation Board. Once you have been issued with a claim number, we can start your Physiotherapy assessment and treatment in our Parramatta clinic. There are no out of pocket costs associated with your treatment as long as your claim has been approved. Don’t worry about the nitty gritty, we will take care of all the approvals. Our main concern is getting you back at your pre injury levels and back to work.

Workplace injuries are a common problem. We offer programs that provide workplace injury rehabilitation, work site assessments, and prevention ergonomic assessments and advice.

What are the benefits of Physiotherapy for your work injury?

We focus on an active injury approach to restoring function and return to work. Whether your workplace injury has occurred from an accident or from overuse, you will find us programs helpful to:

Relieve Your Pain
Strengthen & Flexibility
Improve Your Functional Abilities
Coordinate Your Return To Work
Provide Ergonomic Advice
Provide Workplace Injury Prevention

Who are we?

We are an experienced team of health professionals who are passionate about getting you back to your pre injury duties. This includes:

Providing you with evidence based Physiotherapy treatment
Using an active exercise based approach
Hands on therapy where required

How are we different?

We look at the bigger picture and work closely with local Parramatta based doctors and specialists who can provide you with the correct guidance regarding your injury
We also work closely with Exercise Physiologists and Psychologists to ensure all aspects of your health are being looked after

Work Injury Process:

work injury treatment parramatta — Work Injury Treatment Parramatta

Contact Us:

Do you need assistance with your work injury claim? Experienced Physiotherapists with essential knowledge. You can call us anytime to have a confidential discussion with our expert Physiotherapists. For more information on how we can further assist you, please call our clinic number on 0479 080 800 or send us an email on [email protected] for further details. Our Physiotherapists are Medicare, NDIS, DVA and Work Cover approved, specialising in injury management and rehabilitation to get you back on track.

Whiplash Pain Relief

Whiplash Pain Relief After Sustaining a Motor Vehicle Accident

Physiotherapy can help you with but is not limited to:

Full physical examination
Initial assessment report
Advice on the rehabilitation process and expected time frame for return to driving and your previous level of function
Regular physiotherapy reports to other Allied Health Specialties
Education on motor vehicle accident legal process
Provision of a supervised gym rehabilitation program to facilitate your recovery based on your issues

Physiotherapy Treatments for Whiplash:

In the past, people who had suffered whiplash were advised to rest and wear a soft cervical collar to support and protect the neck by keeping it immobile. This is no longer an advisable treatment. More recently, research has shown that you’re more likely to have an earlier and more complete recovery if you stay active and continue to exercise sensibly. Physiotherapy is extremely important component of your whiplash recovery.

Treat Whiplash at home:

Applying a warm pack or ice pack to the sore area for 5-10 minutes for the first couple of days after the injury
Taking pain relief or anti-inflammatory medication
Using a pillow to support your neck while sitting or lying in bed
Avoiding sleeping on your stomach
Taking regular breaks if you spend a lot of time sitting at a desk
Maintain gentle physical activity

What is whiplash?

Whiplash is an injury to the muscles, tendons, ligaments and other soft tissues of the neck. It’s caused by a sudden and vigorous movement of the head – sideways, backwards or forwards beyond its usual range of movement. With specialized physio treatment for whiplash, you can resume your regular lifestyle sooner.

What causes whiplash?

Whiplash injuries are most commonly caused by motor vehicle accidents, where the head is suddenly jolted backwards and forwards in a whip-like movement. Other causes include:

A fall where the head is jolted or jarred
A sudden blow to the head from contact sports
Being hit on the head by something heavy

Common symptoms of whiplash:

Common symptoms of a whiplash injury are stiffness or soreness in the upper back, headache, loss of neck movement and pain in the neck. Some people may also feel dizzy, experience blurred vision, ringing in the ears and pain when swallowing. Whiplash symptoms may not appear until several days after the injury.

Common questions we often hear from our patients at our Parramatta clinic:

I’VE RECENTLY BEEN IN A CAR ACCIDENT – DO I HAVE WHIPLASH?

Around one-third of people involved in a car accident will feel no whiplash symptoms, one-third will develop some symptoms that clear up in a few weeks, and one-third will develop severe symptoms which may persist for some time.

If you’ve recently been in a motor vehicle accident and have symptoms including pins and needles or numbness, difficulty speaking or swallowing, gait problems or fainting spells, you should see your GP immediately to discuss your symptoms.

Contact our team of whiplash experts:

If you are unsure about anything, you can call us anytime to have a confidential discussion with our expert Physiotherapists.

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Workplace Accidents

Work injury Treatment

Book an appointment

By Ajit Lamba Physiotherapy, Sports

Sports Injury Rehabilitation

Whether you are at a beginner, professional or recreational level of sports, we all love participating in sports for fun and good health. However, as soon as you receive an injury because of your sport, you can no longer participate until it’s healed.

Without appropriate treatment, injuries can take a long time to heal, not heal at all or become complex and chronic problems requiring multiple un-necessary visits to the GP’s or specialists. Especially when you have to start getting scans and MRI’s done.

Physiotherapists are experts in treating injured sports players. Whether you’re a golfer, cricketer or swimmer, we welcome the opportunity to assit you.

Common sports injuries that require Physiotherapy treatment:

Some of the most common sports injuries are also those that most require treatment from Physiotherapy. Injuries that can benefit from physical therapy include:

Sprains — A sprain refers to a ligament that has been torn or stretched, resulting in pain and loss of mobility.

Strains — A strain is like a sprain, but it is the tearing or stretching of a muscle instead of the ligament.

Knee injuries — Your knees work hard in many sports activities. Injuries to the ligaments or meniscus are common in athletes.

Shin splints — These are microtears in the muscles and bone along your shin that develop from overactivity.

Tennis elbow — Similar to golfer’s elbow or pitcher’s elbow, this injury refers to pain and inflammation in the tendons of the forearm near your elbow.
Shoulder injuries: Rotator cuff involvement
Post fracture rehabilitation: This can only begin once clearance from an Orthopedic specialist has been received

What’s involved in sports injury treatment?

No matter what your sport or your injury is, if you’re ready to feel better again and get back in the game, you should seek rehabilitative treatment from a Physiotherapist. Physiotherapists are licensed health care professionals with years of training and experience.

They’re also experts in the musculoskeletal system. This allows Physiotherapy specialists to identify the source of your pain. It also helps them develop treatments focused on regaining the strength and flexibility of the muscles and ligaments around the injured area to encourage your recovery. Some of the treatment options your Physiotherapist could use for your injury include:

Soft tissue release
Deep tissue massage
Stretching – Static and Dynamic
PNF style stretching
Muscle strengthening exercises
Sports specific training drills
ACL Rehab Programs

Contact Us:

Do you need assistance with your sports injury? Book an appointment with Daniel Stone. Experienced Physiotherapist who loves to play and treat sports injuries! For more information on how we can further assist you, please call our clinic number on 0479 080 800 or send us an email on [email protected] for further details.

Daniel Stone – Physiotherapist in Parramatta

Month: August 2021