RESEARCH INTO REFLEXOLOGY BBC PROGRAMME

Did you see the programme last night about Reflexology? I watched with fascination as a scientist tried to find out and understand the theory behind the practice of reflexology. I have worked alongside reflexologists in the past and have been told by several of the 'freeing up energy pathways' and 'influencing nerves' by massage of the foot but never really understood it from an anatomical view point.

I think the programme served to show that although anecdotal evidence suggests that reflexology can be helpful, from an anatomical point of view it cannot be proven how. However it did prove that touch has an important effect on positively influencing how people feel, which as a physiotherapist who does a lot of hands-on treatment, is good to see proven.

HOW TO LIMIT ACHES AND PAINS AT YOUR WORKSTATION

After what seems to have been quite a bit of interest last week on my handy back care hints, I thought I'd highlight a couple of key things that might help you if you're suffering from aches and pains whilst sitting at your desk.

I regularly carry out Display Screen Equipment (DSE) workstation assessments and frequently find similar problems.

I'll start with the chair. Does the curve of your low back feel well supported by your chair? If not it may be that the height of the back of the chair may need raising or lowering to achieve this. Another thing to consider is how upright the chair back is - slumping or lying back in your chair is not good!!

Next your screen height - is the top of your screen level with your eyes? If you currently spend most of your time using a laptop it really is worth having either a separate screen or keyboard which will improve posture and reduce neck bend.

Another important fact about the screen is that you shouldn't rotate either your head or body to look at it - if you are, try to move it to a place on your desk that means that you can sit directly in front of it without rotating.

Next, the keyboard and mouse - can you reach them both whilst keeping your elbows by your side? Are your elbows at a 90 degree angle? If not, bring both the keyboard and mouse closer towards you to achieve this angle. This is often helpful in reducing aches and pains in shoulders and arms.

Finally, take regular breaks from prolonged actvities such as sitting and wherever possible try and vary your tasks throughout the day.

Please note that these pointers do not make up a full workstation assessment they are just a couple of things to look at. If, despite these suggestions you are still suffering, you may need some physiotherapy treatment. If however, you don't suffer with problems until you come to sit at your desk - perhaps it would be more appropriate to get someone to look at the specifics of your workstation.

If you are interested in finding out more about workstation assessments in general have a look at this and if you have a question about your own that you'd like advice about do email me .

BACK PAIN - HANDY HINTS TO HELP REDUCE/MANAGE IT

This week I have been asked to do a number of workstation assessments and also given a back care talk so it seemed a good time to share some of the things I've found and a couple of handy hints to help reduce/limit back ache. Please remember however that this advice is very general and may not be specific to your problem - for specific advice and exercises I would strong suggest you see a physiotherapist.

Working through the day's activities....
1. remember to roll out of bed don't just pull up on your 'washboard' - think of a car starting in the morning - it takes a bit of time to warm up and this is a good way to prepare you body for the day
2. think about how you're sitting in the car - is your back well supported? how far back have you positioned your car seat - if you're practically horizontal this is not a great position!! trying bringing the seat more upright - closer to a 90-100 degree angle at your hips
3. if you do a lot of lifting/carrying keep the load close to your body and bend your knee to pick it up if it's low. If you're carrying shopping - split the load into two bags and distribute the weight evenly or even better put everything into a back pack and use both shoulder straps to carry
4. daily activities about the home such as hoovering, ironing, washing up, etc can bring about pain - try to break regularly from a static posture and do something else - varying tasks and trying to maintain your low back curve can really help to reduce this kind of ache. When washing up - try opening cupboard door of the unit the sink is is and rest one foot up on the low shelf - it can just help to bring you into a less flexed posture
5. if you go to the gym or play a sport - consider how you are using the equipment - make sure your core is working well and you have enough length and strength in your upper and lower limbs to allow for the movement you require. If you're not sure how strong or flexible your muscles are - ask a gym member of staff or email me and I'll be happy to answer any questions link
6. thinking about footwear is also key - if you wear high heels a lot - remember to stretch out your calves regularly, if you tend to wear shoes that don't offer much support into the arch of your foot they may not be helping your back either - a pair with more support could be the answer
Having been good all day at your desk with your sitting posture etc - don't go home and slump in front of the tv! Try keeping your low back curve as much as possible - perhaps use a pillow to support the curve - keep your feet on the floor and don't sit for hours at a time!
Getting up from sitting and moving regularly whether at work, in the car or sitting at home can really help to reduce problems with our backs.
The next thing to think about is your bed - making sure it is the most supportive and comfortable for you is essential - don't assume that because it is 'orthopaedic' for example that it must be the right one for you - it may be - but try lying on a number of different mattresses and compare the different levels of support and comfort - you may be surprised. Key things to look for are that your back curves should not disappear into a dip in the mattress nor should you feel like you're resting on the top as if lying on the floor.
Hope these suggestions are helpful.