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How to avoid aches and pains while working from home

1/4/2021

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This last year has seen many challenges, not just avoiding COVID-19, but for many, it has meant working from home, which in itself often has inherent problems. Here at the clinic, we have treated many patients with muscle and joint problems due to people not having ideal workspaces, causing them to develop stiffness in their upper backs and chest.

Often when people are working from home, there can be several issues causing them discomfort, from not having their desk and chair set up correctly as they would have if working in the office. Possibly less space, and in many cases more distractions - for example if there are little people around as was the case in lockdown 1.

Similarly, many of us have had to get used to a plethora of zoom type meetings. All of this makes us more sedentary. Working at computers, and looking at screens for long periods, causes tension not just in our lower backs but in our upper bodies too. Although upper back stiffness, is often a talking point, the pectoral muscles, along the front of the arms and joints on the front of the chest are often forgotten about.

These muscles often shorten and the rib movement at the front becomes stiffer, as does our upper spine. Also, the opening out of our shoulders at the front becomes reduced too. This generally means that we notice aches and pains in the front of the chest and shoulders, not just in the upper back.

To help avoid any of these symptoms there are a few simple tips that might make life more comfortable:
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  • Make some space - clear as much clutter away from your workspace as you can
  • Keep well hydrated - drink plenty of fluid, particularly water
  • Take frequent breaks - to ensure that you move around and get some movement into your body as a whole, even if it means you listen to some favourite songs and do a jig in the kitchen!
  • Check-in with co-workers and friends to help your mental health.
  • Make sure you are sitting as comfortably as you can – check out this video on finding your sitting bones
  • Lastly, some stretches for your upper back and chest, let them have a little movement, it’ll pay dividends.
We also thought this month we would demonstrate three simple exercises to help those muscles in the front of the chest. For many of you working from home, we’ve taken the opportunity to use a couple of floor positions, as you wouldn’t be able to do these in the office, or maybe you would!

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Exercise #1
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Rolled up towel or bed throw longitudinally. Ensure your head is supported with a small pillow and your knees are bent, and place your spine lengthwise along the rolled-up towel/ throw. Place your palms together with outstretched arms then open them out to the sides. Hold for 10 seconds or longer if you wish, then return to your starting position and repeat. Feel that opening out of your chest, it should feel good. Repeat as often as you like and preferably 2-3 times per day if you can.

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Exercise #2
Chest openers. Lie on your side with your head supported by a pillow, knees bent up to 90 degrees and stacked on top of each other to support you. Place your palms together with your arms outstretched. Then slowly move your uppermost arm/hand upwards, rotating your upper body to open out the front of your chest, taking your arm as far back as it can comfortably go.

For some of you that might be the floor on the opposite side and your shoulder on that opposite side might also reach the floor. HOWEVER, not everyone is that flexible so, only go as far as you are comfortably able. If you need to place a pillow under the shoulder on the opposite side before you start that is also fine. 

​For many, when performing this exercise, it will also mean that your upper knee might move away from the lower one. That’s OK, just stay within your comfort zone. It is a slow movement. Hold that endpoint for 10 seconds or more, then return slowly to the starting position. Repeat several times and feel that lovely stretch. DON’T FORGET TO REPEAT ON THE OTHER SIDE.

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Exercise #3
Pectoral stretch standing. This is the muscle at the front of the chest. Stand close to a door frame or alcove. Place your forearm against the door frame/alcove. Place your foot on the opposite side a short distance in front of the other. Turn your body outwards, away from the door frame/alcove and feel that stretch across the front of your chest.

Hold this for 10 seconds or longer if you so wish, then return to your starting position and repeat. DON’T FORGET TO DO THE OTHER SIDE.

You can also vary the part of the pectoral muscle that you are stretching by changing the angle of your forearm. The higher you place your forearm, with your elbow slightly higher than your shoulder - this stretches the lower fibres of the pectorals. The middle position with your elbow almost parallel with your shoulder – this stretches the middle fibres and the lower your elbow, i.e lower than your shoulder – this stretches the upper fibres of your pectoral muscles.

So give these a try and see how you get on. Next month we will show you some exercises for the upper back, so keep a lookout.

Disclaimer
These are generalised exercises and may not suit everybody. None of these stretches should cause you any pain. If
they do then stop them immediately and contact your practitioner for specific advice.

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​NATIONAL OBESITY AWARENESS WEEK – 11-17 January 2021

1/4/2021

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Obesity is one of the biggest health crises of today. Nearly two-thirds of adults in England are overweight or living with obesity – and 1 in 3 children leave primary school overweight or obese, with obesity-related illnesses costing the NHS £6 billion a year. Obesity increases the risk of developing a whole host of diseases.

Obese people are:
  • at increased risk of certain cancers, including being 3 times more likely to develop colon cancer
  • more than 2.5 times more likely to develop high blood pressure - a risk factor for heart disease
  • 5 times more likely to develop type 2 diabetes

Being overweight also puts people at greater risk of serious illness or death from COVID-19, with the risk growing substantially as body mass index (BMI) increases. Nearly 8% of critically ill patients with COVID-19 in intensive care units have been morbidly obese, compared with 2.9% of the general population.

Take control of your future by losing weight, getting active and adopting a healthier lifestyle.

EAT MORE HEALTHY
Eating a healthy, balanced diet is an important part of maintaining good health and weight, and can help you feel your best. This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight. Most people in the UK eat and drink too many calories, too much saturated fat, sugar and salt, and not enough fruit, vegetables, oily fish or fibre.

The NHS Eatwell Guide shows the proportions of the main food groups that form a healthy, balanced diet:
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  • at at least 5 portions of a variety of fruit and vegetables every day
  • base meals on potatoes, bread, rice, pasta and other starchy carbohydrates, choosing wholegrain versions where possible
  • have some dairy or dairy alternatives (such as soy drinks); choosing lower fat and lower sugar options
  • eat some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish every week, 1 of which should be oily)
  • choose unsaturated oils and spreads and eat in small amounts
  • drink 6 to 8 cups/glasses of fluid a day
  • If consuming foods and drinks high in fat, salt or sugar have these less often and in small amounts.

GET ACTIVE
No matter how much you do, physical activity is perfect for your body and mind and will help you to lose and maintain a healthy weight. Adults should try to be active every day. Even a daily brisk walk can boost your fitness levels, improve your mood and well being and make everyday activities easier. To keep fit and healthy, try and get at least 150 minutes of moderate physical activity a week, or around 20 to 30 minutes a day.

7 simple tips to get more active
  1. Get into a good habit and aim to get up and move every 30 minutes during the day. Try stretching during TV ad breaks or walk around the kitchen or up and down the stairs while the kettle’s boiling.
  2. Always take a lunch break and leave your desk - venture outside to get some fresh air and unwind at the same time.
  3. Try standing when you can instead of sitting, even for short periods of time throughout the day will add up and improve your strength.
  4. Take up an active hobby like gardening or DIY, it can be great for your mind as well as your body.
  5. Track your progress - hitting your daily target will feel great! Using tracking apps can help, but even just a checklist on a piece of paper will do.
  6. Do something active with friends and family like grabbing a quick coffee and taking a walk around the park.
  7. Strength-building activities from carrying heavy shopping bags to visiting the gym or taking a yoga class – all will keep muscles, joints and bones strong. Aim to do this at least twice a week.

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​To find out if you’re a healthy weight for your height, work out your body mass index (BMI).

You can easily check your BMI by using the NHS BMI calculator.

Take action now and start losing weight. Why not download the NHS weight loss guide – a free 12-week diet and exercise plan.

It’s available as an app on the App Store and on Google Play or as a printable PDF

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