Category Archives: Posture

Safe Lifting Technique

Safe lifting techniques

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Low back injuries are a common injury seen by physiotherapists, often caused by repetitive poor safe lifting techniques, but there are some simple steps you can take to keep your back protected.

 

  1. Use your legs, not your back!

Your back muscles (called extensors) are actually quite small muscles when compared to your thigh muscles or buttock muscles. When your knees are straight and you hinge from your hips and pelvis to lean forwards and pick something up your low back muscles are taking the force and pressure.  When you are standing up straight there are ~100 millimeters of mercury(mm) of pressure on your back, when you lift with bent knees there is ~350mm of pressure on your back, however, when you hinge at your hips and keep your knees straight there is an extra 100mm of pressure on your back. If this pattern is repeated continuously it can lead to injury to muscles, tendons, or even the discs or nerves of your low back.

The safest way to lift objects is to bend your knees with your hips should be pushed out behind you.

 

  1. Keep a neutral spine

It is common for people to bend their knees, push their hips out behind them, but then curve their back to reach down. Unfortunately, this is putting similar pressure on the spine as mentioned above. When picking objects off the ground or lifting in general it is important to keep the spine in a neutral position; this means that the spine is inline, the ribs or low back are not curved or arched. In this position there is even pressure on all the tissues of the spine, reducing any risk of tissue injury such as disc bulges.

 

  1. Knees in line with toes

When squatting down low for an object on the ground it is best practice to keep your heels on the ground, this allows you to activate your hamstrings, calves, and buttock muscles, which as mentioned above are part of the large muscles groups that can provide the most strength in assisting you to lift an object. Also, when you lift your heels off the ground and have all your weight on your forefeet, you increase the pressure to the inferior aspect of the knee cap and can cause inflammation of tissues inside the knee. Even with the heels on the ground, it is still safest for the knees to stay inline with the toes and not move any further forwards, again to prevent excess pressure on the tissues within the knee joint.

 

If you would like any further information or assessment of your lifting technique, please contact Dr7 physiotherapy and podiatry on 9349 1777.

Photo: Getty Images / Sarawut Doungwana / EyeEm

Benefits of Yoga and Meditation

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Possible benefits of yoga and meditation?

Yoga and meditation have been associated with many physical, mental, and emotional benefits. Yoga is primarily a form of exercise used to promote the release and flexibility of muscles within the body. Unlike “traditional” stretches that often focus on one muscle group at a time, such as a triceps stretch or a hamstring stretch, yoga involves stretching muscles within their myofascial chains or groups. An example of this is the well-known Downward Dog Stretch which consists of stretching the hamstrings along with companion muscles within this group that work as a unit, such as the plantar fascia and calf muscles.

Yoga also helps to promote muscle strength, endurance, and bone density through the pressures put through the tissues while positions are sustained for varying lengths of time. Yoga also improves balance and general co-ordination.

There is no restriction on what conditions can be assisted through the practice of yoga and meditation from arthritis, osteoporosis, depression, and general heart and blood pressure health.

 

Physiological benefits of yoga and meditation?

The most significant benefits of yoga are the gradual loosening and lengthening of muscle fibers and connective tissues. This improves joint movement and range of movement of the body; likely providing injury prevention. Moving muscles and joints through their full ranges provide fresh nutrients for all tissues of the body including cartilage and ligaments.  This is especially beneficial for those with joint pain such as low back pain.  Yoga also produces a contraction and relaxation of different muscle groups which improves blood and oxygen flow throughout the body. Improved circulation offers heart health protection, lung capacity improvements, and general artery conditioning.

 

Mental and emotional benefits of yoga and meditation?

Yoga encourages focus on long slow breaths and relaxation of the body which helps to combat the physical effects of anxiety, depression, and stress which are muscle tension and breath-holding. Mental health issues are well-known to benefit from mindfulness:  focusing on the present moment & having a detached awareness of one’s thoughts. Yoga allows the person to focus completely on their movements and breath, allowing over-activation of the mind to subside. It is then possible to transfer these skills into daily life.

Source: Exploring the therapeutic effects of yoga and its ability to increase the quality of life. Catherine Woodyard. International journal of yoga. 2011.

 

Yoga and Meditation at Dr7 Physiotherapy?

Dr7 physiotherapy has an easy-intermediate level remedial exercise group held on Saturdays at 12pm midday and combines elements of Yoga/ Pilates/ Meditation. The class is run by physiotherapist Katie Starke. Email: katie@dr7physioandpod.com.au for more information.

Motor Vehicle Accident (MVA) Dr7 Physiotherapy and Podiatry

Motor Vehicle Accident

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Have you sustained an injury as a result of a motor vehicle accident(MVA)?
Do you want relief from your symptoms?

The pain and suffering resulting from a motor vehicle accident can become frustrating and inconvenient. Our Physiotherapists at Dr7 are registered health professionals with a wealth of knowledge to help you become pain-free and functional.

We welcome all patients referred for a motor vehicle-related injury.

Who is ICWA?

ICWA, known as the Insurance Commission of Western Australia is a corporation owned by the Western Australian government. They provide funding to those who are injured as a result of a motor vehicle accident. Vehicle registration fees provide ‘compulsory third party insurance’. This allows ICWA to provide compensation for injured parties when they involve in a motor vehicle accident.

Who is entitled to Motor Vehicle Accident claim?

Any of the following individuals who have sustained an injury or medical condition as a consequence of a motor vehicle accident can apply for an MVA compensation claim:
• Driver
• Passenger
• Pedestrian
• Cyclist

Eligibility for funding, reimbursement, or compensation is decided by ICWA. ICWA will investigate your claim and establish who was at fault. Liability must be accepted by ICWA for your claim to be accepted.

How do I make a Motor Vehicle Accident claim?

If you have sustained an injury or illness directly related to a motor vehicle injury follow these basic recommendations:
1. Seek medical attention
2. Report the crash to the police via the Online Crash Reporting Facility (https://www.crashreport.com.au/ocrf/) – this will provide you with a crash reference number
3. Call the insurance commission on (09) 9264 333 to investigate whether they require any additional information or forms to be lodged
4. Consult with your GP and request a referral to your allied health professional (e.g. Physiotherapist)

If you are considering a Motor Vehicle Accident claim and require more advice we recommend seeking legal advice.

How do I get referred to Physiotherapy?

When attending Physiotherapy services under a Motor Vehicle Accident claim it is important that you present with the correct documentation.

Before presenting to Physiotherapy you will need the following information:
• A Doctors referral stating the following:
o Name of practice and practitioner you intend on seeing
o Date of accident
o Injured areas to be managed
o Modalities of treatment (e.g. Physiotherapy, hydrotherapy, exercise rehabilitation)
• Claim number (if provided)
• Confirmation that you were not at fault by ICWA

If liability has not yet been determined we may kindly request that you pay the fees upfront and seek reimbursement once your claim has been accepted.

If you are unsure what information you need to provide, we recommended speaking to our friendly receptionist on (08) 9349 1777 for more information today!

Role of Physiotherapy

The Physiotherapists at Dr7 Physiotherapy and Podiatry have over 25 years of experience managing motor vehicle accident injuries and claims. We make it our priority to provide world-class treatment whilst proving a safe and emphatic environment for your rehabilitation.

We are able to provide the following modalities of treatment/management:
• Hands-on Physiotherapy treatment
• Supervised hydrotherapy
• Supervised exercise rehabilitation in a gym setting
• Education and advice
• Exercise programs

Our goals as Physiotherapists:
• Conduct thorough assessments to identify injuries and functional impairments
• Provide Physiotherapy treatment services to help the patient achieve their goals, reduce symptoms and elevate function
• Monitor progress of rehabilitation
• Liaise and collaborate with the patient’s health team to achieve optimal results
• Advocate for the injured patient within the management process

What can you claim?

• Ambulance services
• Hospital services
• Nursing services
• Medical services
• Scanning
• Medication
• Equipment & medical aids
• Rehabilitation & therapy services
• Household support services
• Travel
• Compensation for inability to work
• Pain and suffering

MVA Dr7 Physio

Who pays for Physiotherapy intervention and treatment?

ICWA will cover your medical expenses including Physiotherapy, hydrotherapy, and exercise rehabilitation if:
• Liability is accepted
• Treatment is necessary & reasonable
• Your injuries are directly related to the motor vehicle accident

In order to provide funding for your medical expenses ICWA requires medical evidence from your health professional team. In some circumstances ICWA may request prior approval for medical needs.

It is your responsibility to ensure you are covered. If you are unsure, we encourage you to speak to your ICWA case manager or seek legal advice.

MVA Contract

When will my claim be finalised?

Your claim can be finalised once ICWA receives a medical report confirming your recovery or stabilisation from a medical condition or injury. The time frame for this varies depending on the extent of your illness/injury/s.

Do I need a lawyer?

In most cases a lawyer is not necessary. You do however have the right to appoint a lawyer to assist you with your claim. We are happy to make a recommendation for legal representation if you require it.
We recommend that you refer to the ICWA information booklet for further information or clarification
https://www.icwa.wa.gov.au/__data/assets/pdf_file/0008/6020/A-GUIDE-FOR-PEOPLE-INJURED-IN-A-MOTOR-VEHICLE-CRASH-WEB-FINAL-30317.pdf

What costs are involved?

If your claim has been approved and liability has been accepted there are no gap-fees or out-of-pocket expenses for the patient directly. This needs to be confirmed with ICWA and that they have accepted liability for your claim.

Working From Home

Working from Home

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With a shift in the way we function in our current world, Australia has seen a rapid rise in the number of people working from home. When setting up your new work environment there are some crucial elements that need to be considered to avoid injuries and allow for optimal productivity.

Here at Dr7 Physiotherapy & Podiatry Yokine we are here to help!
Read on to find out more about setting up your workstation in your humble abode.

 

Elements to Consider in your Work Space

 

Your Environment

When choosing a space to set up your workstation, ensure the area has enough lighting. A well-lit area is essential when reading documents and typing on your keyboard. Be careful that your computer isn’t positioned to reflect any glare. You can avoid this by facing your computer 90° away from the windows. Lastly consider trip hazards. Be sure to clear any obstacles around your legs that may cause you to adopt awkward positions or be at risk for a fall.

Your Equipment

Consider 3 zones when setting up your workstation.
1. Primary zone: Position items that are most frequently use comfortably within your reach with your elbows relaced in sitting position. [e.g. keyboard, mouse, notebook, pen]
2. Secondary zone: Position items that are occasionally used within an extended arms reach and your back comfortably against the back of your chair. [e.g. telephone, documents, coffee cup]
3. Non-working zone: Position items that won’t be moved. [e.g. monitor, pot plants, personal belongings]

The picture below gives you a visual representation of your workstations zones!

Tm blog 2

Yourself

Positioning yourself in relation to your workstation is essential. Minor changes can make a big difference. Follow these suggestions to ensure your body posture is correct:

• Head/neck: Your eye gaze should be at the top 1/3 or top 3 cm of your monitor. Keep your chin tucked in and avoid a forward poking chin.
• Torso/trunk: Ensure your back is against the support of the chair. There should be no gap between your back and your chair. A lumbar support or a small rolled-up towel can be effective in proving support to your lower back.
• Hips: Make sure your bottom is seated at the very back of the chair. Adopt an angle of 90-120° at you hips with a slight recline of your computer chair.
• Knees/feet: When seated, your knees should be shoulder-width apart and be at a 90-120° angle with your feet flat on the floor. If you feet are unable to reach the floor, prop them up with a foot support or some old textbooks. Keep your
• Elbows: Elbows should rest at a 90-120° angle in line with your desk. When using your equipment be sure that your elbows refrain from moving more than 10-15cm away from your torso. Pull your chair close to your desk to avoid poor postures.
• Wrists: Avoid planting your wrist on the surface of your desk as this puts pressure on your tendons and nerves. Avoid excessive wrist extension when using your mouse and keyboard and ensure your wrists are place higher than your keyboard. Wrist pads are not recommended however if you are using one make sure it is rested against your keyboard and is cushioning your palms.

Let’s break down these suggestions:
• Eye gaze top 1/3 of monitor
• Chin tucked in to neck
• Back and bottom against back of chair
• Opt to use a lumbar support or small rolled-up towel
• Adopt a 90-120° bend at you hips
• Knees shoulder-width apart
• Adopt 90-120° bend at your knees
• Feet flat on floor or support
• Elbows should rest at 90-120°
• Tuck chair close into desk
• Refrain from moving elbow 10-15cm away from the torso
• Avoid excessive wrist extension
• Do not rest your wrist against desk surface or wrist pad

Check out the picture below for optimal positioning!

Hot Tip
At Dr7 Physiotherapy & Podiatry Joondanna we recommend a standing break or stretch every 20-30 minutes for 2-3 minutes. This will help promote circulation, avoid poor postures, and improve productivity!

If you are noticing any aches and pains reflected by your working situation get in contact with one of our experienced Physiotherapists today on (08) 9349 1777.

Happy working from home everyone!