National Back Week: 1 to 8 September 2019
During this week, physiotherapists aim to promote the prevention of back injury through exercise, proper biomechanics, ergonomics, and posture. This year’s theme for national back week is “brain breaks”. A brain break is a short mental break that is taken in regular intervals, be it in the classroom, at home or the workplace for around five minutes, and works best when some sort of physical activity is involved.
4 easy brain breaks:
• Neck stretches (up & down/side to side)
• Shoulder rolls (forward & back) • Alternating knee raises (touch knees with opposite hand)
• Chair squats
The role of physiotherapy: Physiotherapists use a variety of techniques to help your muscles and joints work to their full potential by using modalities such as electrotherapy, dry needling, spinal mobilisations and exercise programmes – taking into consideration your lifestyle and capabilities.
Some common causes of neck/back pain include:
• Poor posture
• Poor ergonomics
• Physical inactivity
• Muscle spasms, strains and sprains
• Spinal degeneration
• Disc disorders
5 top tips to remember
• Don’t sit for more than 30 mins
• Change your position frequently
• Bend your knees and not your back
• Regular core strengthening • Good ergonomics = good poster = No pain!
Source: Viranna & Bodha Physiotherapists