Tag: spine

How to Stay Comfortable in the Saddle

Back Pain No Comments

Horse-riding is a very common activity among hinterland residents and is a great form of exercise. Back pain is also a common complaint, so, when is horse-riding beneficial and when it is harmful? What exercise should you do to help prevent back pain from riding and reduce your time off the horse.

Riding with a good technique uses most muscles in the body. Sitting on a saddle with a controlled, upright posture requires the core muscles to stabilise the body against the movements of the horse. This type of activity is great for the spine, as long as good posture and core stability are maintained. Problems occur when people are suffering with back pain and have lost their core control before they start riding, or when they are riding with poor posture and control or for longer periods than their fitness allows. Getting a horse to move in certain ways under command requires whole body strength along with core stability.

As physio’s we tend to see more injuries from looking after horses than we do from riding. The manual work required to look after a horse requires lots of lifting, bending and twisting. These repetitive actions are known to be harmful to the spine and often lead to injury. Be aware of your spine when you are cleaning and maintaining your horses. Use your legs more than your spine for lifting and turning and consider a back support if you have had a previous injury.

Most people ride on a weekend basis and may not be physically fit enough to cope with the length of ride and postural control required. Having good cardiovascular fitness is essential, so this type of exercise (eg. Walking, swimming, running, cycling) should be incorporated into your lifestyle. Core stability exercises such as pilates and fitball exercises will ensure that the postural muscles have the endurance required to support the spine during horse-riding. If you are already suffering with back pain, it is essential to have these muscles working well before you return to riding.

Seek advice from a physiotherapist early to avoid chronic back pain or time out of the saddle. Craig and Rebecca Steele operate Hinteractive Physio and can be contacted on 5442 5556.

Taking the Pain out of The Road Trip

Back Pain Headaches Physiotherapy No Comments

Well school holidays are just around the corner and Christmas is less than a month away, so many of us will be packing up the cars and starting the traditional road trip. For many people though, the thought of long car drives makes them cringe, with the memories of back aches and neck stiffness flooding back quickly. But it needn’t be such a painful experience! With some easy tips and a few exercises, you’ll be arriving at your destination full of the Christmas spirit instead of a belly full of paracetamol.

But like most things, preparation is the key. If you have any niggling problems, get them sorted out before you go away. This way, you are starting your trip in good physical condition, rather than having to stop half way for urgent treatment. If you have room in your vehicle, be sure to pack your own pillows. This reduces those “wry” necks when you wake on the first morning of sleeping in a strange bed with a strange pillow. Next step- check your car set-up. Make sure that your seat is adjusted to provide optimum lumbar support and reduced arm straining to reach the steering wheel. Headrests need to be positioned so that they are not pushing the head forward, as this will cause neck pain and stiffness.

Most people, and especially those with back pain, will find that the in-built lumbar support in their car seats is not enough to support the lower back on a long drive. Lumbar rolls (round or d-shaped foam rolls) are a cheap and effective way to support the lower back while driving. They are simply placed in the curve of the lower back between the chair and the spine, and help to hold the natural lumbar curvature of the spine. Place your backside as far back in the chair as it will go, to help reduce “slouching”.

Try and stop every hour or so to reduce muscle and joint fatigue. Simply go for a short walk and try the following stretches.

  1. Place your hands in the hollow in the lower back and gently arch backwards as far as comfortable. Repeat this 5-10 times.
  2. Place one heel on the ground with the toes pulled back. Lean forward, poking the bottom out the back until you feel the stretch in the back of the thigh. Hold 20 seconds and sway sides.
  3. Stretch your neck by looking on a diagonal into your armpit. Hold 20 seconds and swap sides.

Obviously, if you have any specific problems you should consult a therapist before you go, to get more specific exercises for your body. So with regular breaks, not only will you be protecting yourself from driver fatigue, but you will be doing your body a favour.

For more information on back supports or exercises, contact your health professional. Craig and Rebecca Steele own Hinteractive Physio and can be contacted on 5442 5556.

Are Your Kids Finding Studying a Pain?

Back Pain Headaches No Comments

It’s at this time of the year that our high school kids are studying for their most important school exams. Unfortunately for a lot of kids, the long hours spent hunched over the books results in neck pain, back pain and headaches. Sitting puts a lot of strain on the spine, especially when combined with the flexed postures often seen when using a computer or reading for prolonged periods. Despite the need to study, there are ways to minimise the strain on the spine and prevent the pain and headaches from occurring.

Firstly, having a good posture and desk set-up for studying are essential. Make sure that you are sitting with your bottom as far back in the chair as possible and if your lower back is sore, place a small cushion in the curve of your lower back to support it. If your fee cannot touch the ground, get a small stool to place them on. If you have an adjustable chair, ensure that the height of the chair allows you to look at your computer screen without looking up or down too far. When reading textbooks, use a book support or place them on a cushion, bringing them closer to your eyes and requiring less forward bending of the neck and rounding of the shoulders.

Secondly, taking mini breaks every 30-60 minutes allows some relaxation and stretching of the muscles which become tight when studying. Make sure you stand up, walk around and stretch the neck and back muscles. These short breaks will allow you to continue to study for longer with less pain. In addition to mini breaks, ensuring that you get regular exercise is important for numerous factors. Exercise has many positive effects including keeping your muscles strong and flexible, improving your concentration and memory, as well as improving your sleep quality. Despite these positive effects, many people stop exercising when they are studying due to time constraints. As you can see though, a small time sacrifice for exercise will be outweighed by the benefits.

If you are suffering with neck or back pain from studying, get some assistance as soon as possible so that you are not sitting through exams in pain. Seek assistance from your local doctor or qualified health professional.

Rebecca Steele owns Hinteractive Physio a Cooroy based Physiotherapist and can be contacted on 5442 5556.

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