Physiotherapy Clinic in Ville-Saint-Laurent

4 ergonomic tips for teleworking without injury

Since COVID-19, a lot of business are choosing to telework to prevent the virus. With a new working environnement, a bad posture in front of a computer all day can be very harmful in the long run. Unfortunately, it is not uncommon for our clients to report having difficulty working because they feel that their work environment does not support their recovery.

Pain due to bad working posture can go from neck pain, to tendonitis or capsulitis in the shoulder, back pain or hand numbness. To help you heal or simply to avoid injury, here are four ergonomic tips to help you get your workstation in order.

1. Your seat

First of all, we believe that adjusting your seat is the basis of good posture. Make sure your thighs are parallel to the floor when you sit down and your feet are on the floor. You should not feel uncomfortable pressure under your thighs.

The depth of the seat is a point often forgotten, but very important. In fact, adequate depth of your seat is when it supports the thigh over its entire length without trapping the back of the knee. Check that there is no pressure on the back of the knees when your feet are well supported and your back is leaned into the back of your chair. If you feel discomfort behind your knees, it means your seat is too deep.

As for the back of your chair, it is supposed to help you keep the natural curvature of your back at the lumbar level. In fact, make sure that the height of it is positioned to support the hollow part of the back. It is also suggested to tilt the back of your chair slightly so that the weight of your upper body is partially supported to lighten the work of your back muscles.

As for the armrests, these are not mandatory if your elbows stay as close to the body as possible and your shoulders remain relaxed. However, if your armrests are well adjusted, they can still offer support to your arms and shoulders. Adjust them so that, once supported, your arms are parallel to your body and your shoulders are relaxed. Keep in mind that your armrests should not stop you from getting closer to your work surface.

2. The keyboard

In order to determine if your keyboard is in the right position, first you must make sure that when you are in your working position, your forearms are roughly parallel to the floor and your elbows are close to your body. As mentioned earlier, your shoulders and neck should be relaxed. If you cannot adjust the height of your keyboard, it is necessary to change the height of your chair to respect the aforementioned position of your forearms. Also, your wrists should stay straight; think of them as the extension of your forearms.

3. The screen

First of all, it is important that your screen is placed in front of you and not to the left or right of your field of vision. This could cause you to have eyestrain in addition to neck, shoulder and back pain. The height at which the screen should be varies and depends on your personal comfort. However, we suggest as a benchmark that your eyes be at the same level as the top of the glass part of the screen. Regarding the distance at which the screen should be, we suggest the approximate measure of one arm. On the other hand, the distance can vary according to the one of each individual.

4. Your office supplies

Place the items you use most often near your arms. For example, your phone should be easily accessible when you are sitting in front of your computer. Also, make sure there are no loose objects under your desk that encourage an unnatural posture. Do not hesitate to keep your work environment as organized as possible in order to adapt it to your needs.

We hope that these tips will help make your return to work easier this fall. Do not hesitate to contact us to make an appointment if you have questions!

Benefits of massage therapy

Our clinic now offers a service of massage therapy with Tony Huynh a massage therapist and kinesiologist. This treatment approach was considered as an alternative approach for a long time but is now growing in demand since a couple years. We are really proud of adding massage therapy to our service offer since we know that this practice could be beneficial for a lot of people. This form of therapy involves hands-on techniques that are extremely beneficial. Here are 5 benefits of massage therapy:

1. It is relaxing and can help reduce stress

It is proven that when the body is tense and under stress, it automatically produces cortisol, the stress hormone. Cortisol can contribute to a lot of health problems as weight gain, insomnia, digestive problems and headaches. Massage therapy is a good option to decrease the cortisol level in your body because it helps the body to enter a recovery mode that lead to a lasting feeling of relaxation, an improved mood and a reduced stress level.

 

2. It reduces muscle pain

If you are a person that suffers from a lot of muscle pain, massage therapy could be the solution for you. In fact, massage increases and improves circulation which lead to an elimination of tense muscles, an increase of your flexibility and it provides relaxation to your tense muscles as well as your body as a whole.

 

3. It improves sleep

Massage encourages a restful sleep since it fully relaxes your body. It also helps those who can’t otherwise comfortably rest. A massage loosens your muscles and reduces your stress level, which leads your mind quiet enough to slip into a deep sleep. Moreover, you will find yourself more rested and energized in the morning.

 

4. It helps with anxiety and depression

There are many reasons why the way the body relaxation response from a massage could be beneficial for people suffering with anxiety and depression. A human touch in a safe and professional context can be really therapeutically for some people. Moreover, a massage can actually increase serotonin and dopamine, hormones that are known to increase the feeling of happiness and decrease feelings of anxiety and depression.

 

5. It helps to increase your immune system

It is proven that people that experience high levels of stress are more vulnerable to illness and injury. Stress is usually combined with sleep deprivation and poor nutrition, which impact directly the immune system. Massage helps stimulating the lymphatic system that is connected with the body’s defense system. A regular massage session will not only help you reduce your stress level but also boost your immune system.

 

These 5 benefits of massage therapy are only the beginning. Don’t hesitate to contact us if you need more information about our new services or if you want to make an appointment with Tony Huynh a massage therapist and kinesiologist.

How To Prevent Pain When Moving House

Everyone knows that moving house is a hectic, stressful experience. But it’s also potentially dangerous. Back injuries, muscle strains, harm to fingers and toes, and even hernias are all common but avoidable afflictions when moving. Stay safe and avoid pain when you move by following these simple rules:

 

1. Give Yourself Plenty of Time

A rushed move is far more likely to result in avoidable accidents as you scramble to get everything done. Similarly, trying to do too much on one day is far more likely to cause a muscle fatigue that could be leading to an injury. Pace yourself – try packing a little each day, rather than attempting to do everything at once.

 

2. Plan Ahead

Try to arrange it so your move is as easy as possible. For example, moving during the winter is more dangerous, as the risk of slipping is greater. Asking for help from friends and family in advance will help you avoid becoming over-stretched and rushed. And keeping pets and children out of the way will reduce the chances of them or you having an accident.

 

3. Pack Sensibly

It’s tempting when moving to fill every box to the brim and maximize packing efficiency, but consider your own lifting capacity before doing this. A full box may be too heavy for you to carry without causing a back injury. A general rule for box weight should restricted around 10-15% of your body weight. It’s also important to use proper packing materials to wrap dangerous or sharp objects, such as kitchen knives, so you don’t inadvertently hurt yourself.

 

4. Use Proper Equipment and Clothing

The equipment you use during your move can help reduce the risk of pain and injury. Wherever possible, take advantage of moving dollies, furniture pads and straps. Closed-toe, flat shoes, thick gloves, and comfortable fitted clothing all also help to keep your body safe by preventing trips and protecting your extremities.

 

5. Tidy the Clutter

It’s normal for a house to be in disarray as you prepare for your move, but tripping – especially when carrying boxes or furniture – can cause real harm. Keep pathways clear at all times, both inside and outside, and always watch where you’re going.

 

6. Take Care of Yourself

It’s important to take care of yourself throughout the moving process. This includes getting plenty of sleep, hydrating, eating, taking breaks, warming-up before any heavy lifting to keep muscles warm, and using proper lifting techniques. When carrying anything heavy, bend your knees and lift with your legs. Move slowly and steadily, putting the object down the moment you feel tired to avoid back strain. Know your own body’s limits, and stop if you have to.

 

Moving is difficult enough without adding physical pain to the mix, so bear these tips in mind to keep yourself and your family as safe as possible.

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