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Injury Time Out with Capilano Rehab: Work Ergonomics

| July 13, 2015 | Reply

Neck painAches and Pains in Your Neck and Shoulders?

Life can chip away at our posture and we are most times not even aware of it.  It’s not just sitting at my desk typing, or doing paper work that is the sole culprit for my extremely poor posture.  Things like making meals, doing dishes, driving, or riding my bike are everyday things that require me to be reaching away from my body.  This causes your shoulders to rotate forward leading to tighter pectoral muscles and lax trapezius, deltoid and rhomboid muscles.  Over time this poor posture can lead to headaches, decreased neck range of motion and pain as well as pain between your shoulder blades.  These gradual postural changes accumulate over time and lead to chronic problems.  

You Can Usually Help Yourself

It is important to take short breaks throughout your day to do a few quick stretches, re-adjust your posture so your shoulders are not so rounded forward.  I personally do a few quick stretches as a proof read an article I wrote, or while I am reading emails I get through the day.  Your stretch breaks do not have to take you away from being productive.  Take a look at your work station at your office.  How far do you have to reach for your mouse or phone?  Are your shoulders hiked up so your arms can be at a 90 degree bend when you type?  A few simple adjustments to your work space, and some massage therapy early on can help to prevent your posture from leading to a worse problem. 

Capilano Rehab Centre Can Also Help You

Sometimes our own efforts do not help.  Fear not!!  Capilano has a variety of treatment approaches that can help ease your discomfort and get you back to pain-free living.  In addition to hands on treatment, our professional staff, including physiotherapists can prescribe you home exercises and/or those to do in our fully equipped gym to help stretch that stiff upper back and those over tight muscles, and also some exercises that can help tighten those lax muscles. Additionally, Capilano offers other state of the art therapies: 

  • Evo-Blue Radial Shockwave Therapy.  This new applicator lets us target a greater surface area to help relax muscles that lead to tension headaches, as well as shoulder problems that can be attributed to poor posture like shoulder tendonitis. 
  • Intra-Muscular Stimulation (IMS) is an effective way to help deal with overly tight muscles.  IMS uses ultra-thin filament needles to reach deep muscle spasms and knots.  When the needle enters the tight muscle it causes it to contract more, in return causing to relax more. 
  • Graston Technique Therapy is great way to help break up tight muscles and scar tissue that build up over time. 

Call Capilano Rehab Centre today at 780-466-1104 to book an appointment, and let us help you wake up to pain-free living!


Category: Graston Technique Therapy, Healthy Living, Intra-Muscular Stimulation (IMS), Postural Strain, Radial Shockwave Therapy

About the Author ()

I am Capilano Rehab Centre’s Community Care Coordinator. I have been with Capilano Rehab for 9 years primarily as a Physio Assistant, but also as a Receptionist. I have a Physical Education Degree from the University of Alberta, which I will eventually use when my two young children are grown up. In the mean time I am enjoying helping people in the Community through my role as Community Care Coordinator and bringing awareness to how a Physiotherapist can help you get back to the activities you love the most!

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