Physiotherapy Clinic in Ville-Saint-Laurent
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5570 Henri-Bourassa Ouest # 230
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Category: Advice

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Schoolbags and Back Injuries
By / Par Physio Proactive August 9, 2018 0 Comments Advice , , ,

Schoolbags and Back Injuries

It’s that time of year again: the threat of heavy schoolbags weighing down your little one is rearing its ugly head. The rise of handheld technology has not stemmed the need for kids to carry bulging backpacks full of heavy textbooks, and the risk of back pain is real and serious.

The Risks

Heavy schoolbags can result in musculoskeletal pain and in some extreme cases, persistent back pain. The damage comes in a variety of forms. Some kids might bend forwards or arch their hips, causing compression of the spine and leading to shoulder, neck and back pain. Those who carry their school bag over just one shoulder can cause strain and an imbalance in their posture, and those carrying bags with narrow straps risk circulatory problems and nerve damage. Girls and younger children are especially at risk due to their smaller size.

Ideal Backpack Use

Current research states a schoolbag should be no more than 10% of a child’s body weight. Doctors and physiotherapists also recommend:

  • Wearing the bag using both shoulder straps to evenly distribute the weight.
  • Standing upright to avoid hunching or rounding of the back.
  • Adjusting straps so that the bag is resting tightly against the middle of the back, not sagging down to the posterior.
  • Placing heavier items, such as text books, at the centre of the back.
  • Consider lightening the load if your child struggles to pick the bag up.

Pick The Right Bag

You can do your part to help your child avoid back pain by helping them to choose a sensible schoolbag. Some simple guidelines to follow are:

  • Pick a lightweight bag.
  • Pick a bag with two wide, padded shoulder straps.
  • Pick a bag with an extra waist belt or hip pads to compensate for those really heavy loads.
  • Choose a bag with multiple compartments, so that weight can be distributed throughout.
  • Consider a bag with a padded back, to increase comfort and avoid being poked through the material.

More than 70% of schoolchildren carry more than the recommended weight; keep your child safe this school year by investing in a practical bag and speaking to them about how to avoid back problems.

Our physiotherapist, Fawzi Charaan explains in a video (in French), how to best choose a schoolbag and how to adjust it to avoid any injury. See the video here!

Questions about schoolbags and back injuries? Schedule an appointment with our team of physiotherapists.

Physio Proactive, 2018.

pelvic foor physiotherapy
By / Par Physio Proactive July 17, 2018 0 Comments Advice, Therapy , , ,

Pelvic floor & Physiotherapy

Pelvic floor physiotherapy is a growing field but for many patients, the concept is shrouded in mystery. So let’s take a closer look at the pelvic floor and who might need physiotherapy for this region.

What is the pelvic floor?

The pelvic floor is the collection of muscles, ligaments, connective tissues and nerves that sit in the lower pelvis and support the organs in closest proximity, such as the bladder. Pelvic floor muscles are important in assisting urinary function and bowel function. For women, the pelvic floor also underpins the uterus and vagina.

What is pelvic floor disorder?

The muscles of the pelvic floor can become weak or damaged for a number of reasons. When these muscles weaken the ‘hammock’ of muscles that support your organs, it drops down, causing one of three main types of disorder:

  1. Urinary incontinence, or lack of bladder control.
  2. Fecal incontinence, or lack of bowel control.
  3. Pelvic organ prolapse.

It is also possible for the muscles of the pelvic floor to over-tighten. This condition, known as hypertonicity, is also a form of pelvic floor dysfunction and can cause urinary and fecal urgency and chronic pelvic pain.

What can physiotherapy do to help?

Physiotherapy can be an important tool in preventing and treating pelvic floor disorders. Not all disorders require the same treatment, so it’s key to know what issue you are specifically experiencing before beginning a new treatment plan. Strengthening exercises, for example, may actually worsen hypertonicity.

For weak pelvic floors, physiotherapy can help lengthen, strengthen and tone the associated muscles. This is not just about doing kegel exercises, but also involves the core, the diaphragm, the muscles in your back and abdominals. Conversely, stretching and loosening can be achieved through physiotherapy to assist with disorders caused by over-tight muscles. A specialized physiotherapist – such as our own Mirvat Bachir, who has a Certification in Pelvic Floor Disorders – will be able to identify the cause of your issue, help you to identify the individual muscles you need to work on, and tailor your treatment according to your needs.

Who are the people at risk?

Childbirth is the main cause of pelvic floor disorder, but by no means the only. Other risk factors include:

  • Obesity
  • Pelvic surgery
  • Radiation treatment
  • Heavy lifting
  • Chronic constipation
  • Digestive diseases
  • Age
  • High impact exercise

Incontinence is not a natural part of aging and some common symptoms of pelvic floor disorders can be wrongly associated with it. If you experience urinary problems, either urgency or incontinence, constipation, pain or pressure in the vagina or rectum, or pelvic muscle spasms, you may have a pelvic floor disorder.

Schedule an appointment with our team of physiotherapists.

Physio Proactive, 2018.

your physiotherapist's advice for moving day
By / Par Physio Proactive June 12, 2018 0 Comments Advice ,

Your physiotherapist’s advice for moving day

For most of us, the constant bending and lifting on moving day is guaranteed to bring aches and pains. To prevent injuries, it is crucial to warm up, take your time and repeat a healthful pattern of movements. Keep reading for your physiotherapist’s advice for moving day.

Warming up

Moving house is a very demanding activity on your body. Every year, a patient surge is seen at physiotherapy clinics around Moving Day. What most people omit from doing is warming up properly before undertaking their moving tasks. Take the time to warm up your muscles before and stretch after doing any physical activity. This will greatly reduce the risk of injury.

Lifting boxes

First off, it is helpful to pack as many small boxes as you can, and distribute the weight evenly. It is much easier to carry 10 boxes of 10 pounds, instead of 5 boxes of 20 pounds. Therefore, plan a larger number of boxes to make the task easier. For heavy appliances, use belts, hooks and straps for moving, or even a cart or hand truck if you can.

In order to adequately lift boxes, it is important to place your feet shoulder-width apart. With your head and feet pointing in the direction of the object, make sure to keep your back straight. In addition, assessing the actual weight of the box is a good preventive step for injuries.

While you’re lifting, use your leg and arm muscles. Go slow and use your abdominal muscles to support your body.  Inhale deeply while going down and exhale once you are up. Make sure you are balanced and hold the box closest to your body. Pivot with your feet and not with your back. Do not turn your upper body while carrying the object: the combination of twisting and bending is harmful to your back.

To place the box down, fold your knees first, then bring yourself down to the ground. Always try to keep the object as close to you as possible.

If you must grab an object at a high reach, remember to use a stepladder and do not try to extend your arms further than they can go. Your hands should never be above your shoulders when lifting heavy objects.

Tips & tricks

Staircases are a place where one can easily get hurt, especially when lugging a load of things. Ensure you are always at least 2 people when carrying heavy or long objects. When bringing these bigger objects down the stairs, make sure the person at the end is stronger and capable of bearing the weight. The person on top ensures the steadiness of the load.

In conclusion, employing a series of good movements and using your arms and legs rather than your back first, will shield your neuromusculoskeletal structure from potential injuries during your next move. Make sure to also stay hydrated and take breaks when needed. At the first sign of pain, do not hesitate to use ice on your inflamed joints (ankle, elbow, knees, etc.) and heat on any muscular stiffness. To enjoy summer at its best, please protect yourself! Your body will thank you.

 

Schedule an appointment with our team of physiotherapists

Physio Proactive, 2018.

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