Sitting at the desk for prolonged periods of time is one of the most common risk factors for developing musculoskeletal strains and sprains. Neck, shoulder, back and repetitive strain injuries to the forearms and wrist/hands are some of the most common injuries suffered by sedentary based workers.

At Williamstown Osteopathy the majority of patients we see suffer from neck and shoulder pain that could be avoided by making some simple adjustments to their workstations. In article written by colleague Heath Williams, he outlines how you can reduce your risk of work related shoulder and neck pain.

Chair & Seated Posture

Check that your chair swivels and is in good working order. A good ergonomic chair should have an adjustable back rest, adjustable height and in some chairs an adjustable chair base that can tilt and arm rests.

Ensure the lumbar support is sitting in the small of your back and that you are sitting up against the back rest for full support.

Feet should be planted firmly on the ground when sitting on the chair. If the chair is too high, then a foot stool might be required.  Your thighs and arms should be approximately 90 degrees parallel to the ground or on a slight decline when sitting in the chair. Knees sitting higher than the hips and elbows below desk height can lead to various lower back, neck and shoulder strains and sprains.

Desk Set Up

Ensure that all the things that you use regularly at your desk are close to you i.e. keyboard, mouse and phone etc. Equipment that you use frequently that is not easily accessible can lead to increased risk for strains and sprains. Equipment that you use less frequently i.e. printers and scanners etc should sit slightly further away from you in your secondary zone.

Computer Monitor

The computer monitor should sit at a height that allows your vision to be in line with the top 1/3 of the screen. Monitors that are too low encourage us to slouch and adopt postures that can result in neck, shoulder and back pain.

Keyboard & Mouse

The keyboard should sit approximately 10 cm from the edge of the desk with the mouse sitting next to this. It is not uncommon to see people using their mouse some distance away from them, only increasing their risk of wrist, elbow, shoulder, back and neck related strains and sprains.

Typing Posture

Where your elbows and wrists sit and whether you are a finger or touch typist can impact on how you should set up your keyboard. Look out for any winging of the elbow away from the side of your body, wrist hyperextension or deviation and excessive finger flexion when typing. Prolonged postures in these positions can increase your risk of overuse related injuries such as tendonitis.

Phone

Avoid the most common mistake of placing the phone between your shoulder and ear whilst working.  For those who use the phone regularly and/or are required to type or write messages, a hands free phone is suggested.

Other Useful Advice

• Avoid sitting directly under the air conditioner and heater as this impact on yourphysical state at the workstation
• Have regular breaks every 20—30 minutes
• Avoid staring at the screen for prolonged periods to avoid eye strain and regularly look at different objects at various distances to rest the eyes
• Reduce glare on the desk and monitor from outside external light by adjusting blinds or workstation environment
• Adjust the screen settings i.e. font size etc to best suit you
• Request a formal workplace computer assessment if musculoskeletal aches and pains persist
• See your Optometrist if you have having headaches, suffer from eye strain and have not had them reviewed in the last 12 months

See your Osteopath for further assessment, treatment and advice on management and prevention of workplace strains and sprains. Your Osteopath will be able to identify the cause of your pain and provide treatment and management advice to reduce the likelihood of recurrence.

Are you suffering from pain but apprehensive about seeing a manual therapist as you feel it may be a waste of money? Have you have a previous experience where you were financially bound to a treatment plan that yielded minimal results? Was your diagnosis appropriately explained to you so you felt a part of your own recovery?

Often people present to an Osteopath after seeing a myriad of manual therapists and we often hear these complaints. At Williamstown Osteopathy we aim to empower you to make a change and educate you so you can be a part of your healing process.

We encourage people to arrive on time to make the most of their sessions with us and to ask questions to help gain a greater understanding and awareness of their condition and the osteopathic treatment process.

Click here to read this article about how to get the most out of your manual therapy session. 

At Williamstown Osteopathy we are committed to providing mothers with the most up to date support and advice possible, either through hands on osteopathic care in the clinic or by recommending websites that can allow mothers to share their experiences via blogs and recommendations.

That’s why we supporting the Pregnancy, Birth and Beyond website.

The website is an up to date and extensive source of information on pregnancy, birth and parenting. You'll be able to find lots of information on midwifery care, pre-conception care, pregnancy, birth, water birth, homebirth, vaginal birth after caesarean, postnatal care and breastfeeding. Providing a rich resource for families, midwives and other health professionals to explore options and make informed choices. Pregnancy, Birth and Beyond provides private midwifery services, quality childbirth education and lactation consultations.

As a continuation from our last blog regarding mothers presenting to emergency rooms at hospitals with crying babies, this post explores the reasons for excessive crying in babies. 

At Williamstown Osteopathy we see a number of newborns with settling issues due to reflux and constipation. Reflux in babies can be due to a number of reasons and we always advise a consultation with your pediatrician to exclude serious causes. It is possible however that your baby is simply suffering from reflux due to an immature digestive system that allows regurgitation into the oesophagus (foodpipe) or food intolerances. A visit with one of our experienced osteopaths can help you work though this issue and provide you with the right advice to achieve a good nights (or days) sleep. 

Constipation is also an issue in infants that can cause crying or unsettledness. It is commonly overlooked or misdiagnosed as 'colic', but can due to a lack of gastric motility resulting in stasis of faecal material and discomfort. It may also be responsible for a child that is 'windy' or struggles to burp or is unsettled after a feed. These symptoms may be a result of irritation of the lumbar and sacral nerves that supply the bowel. Babies that are breach often experience these issues due to pressure on the lower back during pregnancy and birth. Once again our friendly osteopaths can help you work through these issues but treating the lower back and relaxing babies nervous system.

If you need more information feel free to call the clinic on 9398 8877 or check out this article.