Ten Top Tips – back pain

Visit:

http://www.csp.org.uk/publications/10-things-you-need-know-about-your-back

or

www.csp.org.uk/yourback

For top tips on how to manage your back pain.

Posted in Back pain and other common issues | Leave a comment

Schools – Keeping our Children Healthy

There a lots of resources online with good, evidence based advice for how we can keep our children healthy. See below for some useful references.

Healthly Schools London

http://www.healthyschools.london.gov.uk/

See our website for information on ergonomics.

 

 

Posted in General, Occupational Health and Ergonomics | Leave a comment

Couch to 5K – Live Well – NHS

If you feel like trying to be more active this year why not try this couch to 5K plan from the NHS website:

http://www.nhs.uk/LiveWell/c25k/Pages/couch-to-5k.aspx

 

Posted in Sports injuries | Leave a comment

Low Back Pain and Sciatica – New Guidelines

The National Institute for Health and Care Excellence (NICE) has published its update for the clinical assessment and management of non specific low back pain and sciatica in adults.

Some key points:

  • Movement and exercise are at the heart of the non pharmacological recommendations.
  • Manual therapy should be part of a combined approach, and a long with other interventions like cognitive behavioural therapy but include exercise and not be stand alone therapies.
  • Nonsteriodal anti-inflammatory drugs (NSAIDs) should be considered if no gastro-intestinal risks.
  • Weak opioids should only be considered where NSAIDs are contraindicated.
  • Opioids should not routinely offered in acute low back pain and should not be offered in chronic low back pain.

If you suffer from back pain or sciatica and would like to learn more about how to improve your symptoms please contact us for an assessment.

Posted in Back pain and other common issues | Leave a comment

Occupational Health Physiotherapy

Did you know that physiotherapists can help keep your staff healthy and improve productivity?

Musculoskeletal disorders (MSDs) including back pain are one of the biggest causes of sickness absence on any given day.

Early access to physiotherapy ensures:

  • Prompt injury advice and treatment
  • Early return to work or advice on work capabilities
  • Quicker rehabilitation time

Employees are a workplaces most valuable asset. Investment in preventing injuries and helping employees with injuries pays back normally £3 for every £1 invested – that is a pretty good return on investment!

Call us today to see how we can help you.

Posted in Occupational Health and Ergonomics | Leave a comment

Heart Age Calculator

Check out the NHS website for lots of useful health advice. The website has lots if advise about all sorts of health issues and tips for staying healthy. Check out the link below to the heart age calculator.

Heart Age Calculator

Posted in General | Leave a comment

Useful Resources

There are many useful ergonomic tools online including some for manual handling and push/pull forces. Visit the HSE website for further details.

http://www.hse.gov.uk/search/search-results.htm?q=ergonomics#gsc.tab=0&gsc.q=ergonomics&gsc.page=1

Posted in Occupational Health and Ergonomics | Leave a comment

Occupational Health Kent – what we can do for you

What is occupational health?

Traditionally occupational health was a ‘medical’ reactive process diagnosing health effects and illness, promoting good health, reducing risks by controlling exposures and preventing ill health. Today it has to justify itself economically and is a service that looks to protect both the employee and the employer.

Over the last 10 years there has been massive change and growth in occupational health and rehabilitation services. This has been due to new legislation, EU Health & Safety directives, DWP government initiatives, the Equality Act, human rights, the working time directive, age legislation, on-going changes in the structure and charging for NHS services, pension issues and rehabilitation initiatives.

It means occupational health has become far more sophisticated. We can help to reduce risks to the employee and the employer, at the same time providing a service that maintains a level of commercial awareness and seeks to demonstrate a return on investment.

 

 

Posted in Occupational Health and Ergonomics | Leave a comment

DSE Assessment Kent

Display Screen Equipment (DSE) is a device or equipment that has an alphanumeric or graphic display screen, regardless of the display process involved; it includes both conventional display screens and those used in emerging technologies such as laptops, touch-screens and other similar devices.

The Health and Safety (Display Screen Equipment) Regulations 1992 aim to protect the health of people who work with DSE. The Regulations were introduced because DSE has become one of the most common kinds of work equipment.

Call us today to see how our expert DSE assessors can help ensure your staff are working safely.

Posted in Occupational Health and Ergonomics | Leave a comment

Physiotherapy Deal Kent – Road or Trail Running?

Both road and off road/trail running have their own challenges and benefits. So what’s best for your workout?

Road running

Road and inner city running tends to be more predictable than the trails. You do have to keep an eye out for potholes, cars and other pedestrians but generally you can get into your stride and let the miles fly by. Running on a firm surface such as a road or path allows your body to get into a steady pattern and you tend to land in a very similar way each step, which reduces the risk of injuries associated with awkward missteps.

Exhaust fumes and noise pollution can be a bit unpleasant, so taking to the paved trails the coast is a more pleasant option than running on a generic city road.

Trail running

True trail running gives you the opportunity to get out into the fresh air, away from the hustle and bustle of the city to enjoy nature at its best. There can be a few more obstacles on the trail though. You’ll need to be on the lookout for tree roots, water hazards, sudden unexpected changes in gradient and wildlife.

The verdict

It really depends on personal preference and what you’re hoping to achieve from your run. The majority of elite runners will combine both trail and road running into their annual training and racing plan. That’s because you develop different skills from running on different surfaces, so a mixed program is a great way to continually challenge your body.

 

 

Posted in Sports injuries | Leave a comment

2016 DSE Risk Assessor Training

Our one day comprehensive course will ensure that attendees are competent and efficient in assessing DSE work stations.

Contact us today to see how we can help your organisation support colleagues using DSE equipment.

Posted in Occupational Health and Ergonomics | Leave a comment

DSE training Kent

We offer DSE risk assessor training for managers, health and safety staff or EHS colleagues who which to learn how to undertake DSE assessments for their staff. Our one day training course will equip participants with the knowledge of how to undertake a comprehensive DSE assessment in line with DSE legislation.

Having in house DSE risk assessors ensures that all employees have access to an assessment, helping to solve any issues quickly and thus avoiding the need for potentially costly interventions or staff absence.

If you would like further details please see our website or email sarah@unitedhealthkent.com

Posted in Occupational Health and Ergonomics | Leave a comment

Occupational health should be a key part of care

The Council for Work and Health says that occupational health should be integrated into mainstream healthcare. It calls for partnerships between employers and healthcare providers.

Physiotherapists are critical in supporting people with injuries and helping them to remain at work or helping them to return to work quickly.

We help both small and large businesses locally to help keep their workforce healthy. Contact us to see how we can help you look after your most valuable asset – your employees.

Posted in Occupational Health and Ergonomics | Leave a comment

Deal Physio – Sciatica

Sciatica describes pain felt along the sciatic nerve, which runs from your lower back, down through the buttock, hamstrings and into the lower leg. The sciatic nerve is the longest nerve in the body. The spinal sections it originates from include L4, L5 or S1.

Sciatica is commonly misdiagnosed, which can result is either slow or non-responsive treatment. Leg pain can have various sources. It can be a local leg injury or it may even be referred from your lower back. The main nerve that travels from your lower back to your leg is your sciatic nerve. Irritation or pinching of your sciatic nerve can cause severe leg pain known as sciatica.

Common Causes of Sciatica

Pressure on the sciatic nerve from a herniated disc usually causes sciatica. Otherwise joint inflammation, compression of the nerve from bony arthritic growths or a locked facet joint in the lower spine can commonly cause sciatica.

Injury that irritates or pinching of your sciatic nerve can cause severe leg pain known as sciatica. You’re most likely to get sciatica when you’re 30 to 50 years old. It may happen due to the effects of general wear and tear, plus any sudden pressure on the discs that cushion the vertebrae of your lower (lumbar) spine.

While there are numerous causes of sciatica, the most common are:

  • Lumbar bulging disc
  • Spine degeneration
  • Facet joint injuries

Other sources include:

  • Piriformis syndrome
  • Spinal stenosis
  • Spondylolisthesis
  • Sacroiliac dysfunction

You’re most likely to get sciatica when you’re 30 to 50 years old. It may happen due to the effects of general spine wear and tear or a traumatic injury that sudden pressure on the lumbar discs e.g. lifting, bending or sneezing.

What are Sciatica Symptoms?

Sciatica causes pain that usually begins in the lower back and spreads through the buttock, leg, calf and, occasionally, the foot. The pain can vary between dull, aching or burning sensations and sharp, shooting pains.

Sciatica can also cause tingling, numbness or muscle weakness in the affected leg. It is very important to seek medical attention in these situations as long-term nerve compression can permanently damage the nerve and its function. In these cases your symptoms may become permanent.

One or more of the following sensations may occur because of Sciatica:

  • Pain in the rear or leg that is worse when sitting
  • Burning or tingling down the leg
  • Weakness, numbness or difficulty moving the leg or foot
  • A constant pain on one side of the rear calf
  • A shooting pain that makes it difficult to stand up.

Sciatica Treatment

Pain Relief & Protection

Managing your pain. Pain is the main reason that you seek treatment for sciatica. In truth, it was actually the final symptom that you developed and should be the first symptom to improve.

Managing your inflammation. Inflammation is a normal part of your healing process post-injury. But, excessive inflammation can be the main cause of your sciatica.

Please contact your physiotherapist or doctor for their professional opinion.

Restoring Normal Flexibility, Posture & Strength

As your pain and inflammation settles, your physiotherapist will turn their attention to restoring your normal back joint range of motion and resting muscle tension, lower limb muscle flexibility and posture.

Your physiotherapist will assess your muscle recruitment pattern and prescribe the best exercises for you specific to your needs.

Restoring Full Function & Dynamic Control

The next stage of your rehabilitation is aimed at safely returning you to your desired activities. Everyone has different demands will determine what specific treatment goals you need to achieve. Your physiotherapist is the best person to guide your rehabilitation.

Preventing a Recurrence

Sciatica does have a tendency to return. The main reason it is thought to recur is due to insufficient rehabilitation.

Fine tuning your back mobility and core control and learning self-management techniques will ultimately help you to achieve your goal of safely returning to your previous sporting or leisure activities without sciatica.

Call us today to see how we can help you.

Posted in Back pain and other common issues | Leave a comment

In house Physio Kent

The HSE highlights the benefits of having onsite physiotherapy services at work.

http://www.hse.gov.uk/msd/experience/phisiotherapy.htm

Call us today to see how we can help you to reduce sickness absence.

 

Posted in Occupational Health and Ergonomics | Leave a comment

Posture problems and fixes

Over time, poor posture can damage your spine, shoulders, hips, and knees. Poor postures can lean to structural flaws that lead to back and joint pain, reduced flexibility and compromised muscles.

1 Forward head posture

The problem: Poor strength in the deep neck flexor muscles.

The fix: Sit or stand up tall, flatten the face and then retract your head backwards. Hold for a count of five; do this 10 times a day.

2 Rounded shoulders

The problem: Weakness in the middle and lower parts of your trapezius (the large muscle that spans your shoulders and back).

The fix: Lie face down on the floor, with each arm at a 90-degree angle in the high-five position. Without changing your elbow angle, raise both arms by pulling your shoulders back and squeezing your shoulder blades together. Hold for five seconds. That’s one rep; do two or three sets of 12 reps daily.

3 Anterior pelvic tilt

The problem: Tight hip flexors.

The fix: Kneel on your left knee, with your right foot on the floor in front of you, knee bent. Press forward until you feel the stretch in your left hip. Hold for a count of 30 seconds. That’s one repetition; do three on each side.

4 Elevated shoulders

The problem: The muscle under your chest (running from your ribs to your shoulder blades) is weak.

The fix: Sit upright in a chair with your hands next to your hips, palms down on the seat, arms straight. Without moving your arms, push down on the chair until your hips lift up off the seat and your torso rises. Hold for five seconds. That’s one repetition; do two or three sets of 12 reps daily.

5 Pigeon toes

The problem: Weak glutes (butt muscles).

The fix: Lie on one side with your knees bent 90 degrees and your heels together. Keeping your hips still, raise your top knee upward, separating your knees like a clamshell. Pause for five seconds, then lower your knee to the starting position. That’s one rep. Perform two or three sets of 12 reps on each side daily.

6 Duck feet

The problem: Your oblique muscles and hip flexors are weak.

The fix: Get into a pushup position with your feet resting on a stability ball. Without rounding your lower back, tuck your knees under your torso, using your feet to roll the ball toward your body, then back to the starting position. That’s one rep. Do two or three sets of six to 12 reps daily.

 

Posted in Back pain and other common issues, General | Leave a comment

Computer Ergonomics

What can I do to help myself?

Make full use of the equipment provided, and adjust it to get the best from it and to avoid potential health problems.  The Health and Safety Executive provide the following tips:

Getting Comfortable:

Adjust your chair and VDU to find the most comfortable position for your work. As a broad guide, your forearms should be approximately horizontal and your eyes the same height as the top of the VDU.

Make sure you have enough work space to take whatever documents or other equipment you need.

Try different arrangements of keyboard, screen, mouse and documents to find the best arrangement for you. A document holder may help you avoid awkward neck and eye movements.

Arrange your desk and VDU to avoid glare, or bright reflections on the screen. This will be easiest if neither you nor the screen is directly facing windows or bright lights. Adjust curtains or blinds to prevent unwanted light.

Make sure there is space under your desk to move your legs freely. Move any obstacles such as boxes or equipment.

Avoid excess pressure from the edge of your seat on the backs of your legs and knees. A footrest may be helpful, particularly for smaller users.

Keying in:

Adjust your keyboard to get a good keying position. A space in front of the keyboard is sometimes helpful for resting the hands and wrists when not keying.

Try to keep your wrists straight when keying. Keep a soft touch on the keys and don’t overstretch your fingers. Good keyboard technique is important.

Using a mouse:

Position the mouse within easy reach, so it can be used with the wrist straight. Sit upright and close to the desk, so you don’t have to work with your mouse arm stretched. Move the keyboard out of the way if it is not being used.

Support your forearm on the desk, and don’t grip the mouse too tightly.

Rest your fingers lightly on the buttons and do not press them hard.

Reading the screen:

Adjust the brightness and contrast controls on the screen to suit lighting conditions in the room.

Make sure the screen surface is clean.

In setting up software, choose options giving text that is large enough to read easily on your screen, when you are sitting in a normal, comfortable working position. Select colours that are easy on the eye (avoid red text on a blue background, or vice-versa).

Individual characters on the screen should be sharply focused and should not flicker or move. If they do, the VDU may need servicing or adjustment.

Posture and breaks

Don’t sit in the same position for long periods. Make sure you change your posture as often as practicable. Some movement is desirable, but avoid repeated stretching to reach things you need (if this happens a lot, rearrange your workstation)

Most jobs provide opportunities to take a break from the screen, e.g. to do filing or photocopying. Make use of them. If there are no such natural breaks in your job, your employer should plan for you to have rest breaks. Frequent short breaks are better than fewer long ones.

 

Posted in Occupational Health and Ergonomics | Leave a comment

Did you know…

A company can claim tax relief for up to £500 per employee, per year for any health related interventions including physiotherapy.

This makes such interventions very cost effective.

With musculoskeletal disorders accounting for 49% of sickness absence physiotherapists are perfectly placed to support employers manage these cases.

Contact us to find out how we could help you keep your staff fit for work.

 

 

Posted in Occupational Health and Ergonomics | Leave a comment

DSE Assessments – When do you need to do them?

When are assessments required?

Whenever:

  • You have been allocated a new workstation
  • The workstation is relocated
  • New hardware is introduced
  • New furniture is introduced
  • Working practices are altered or new software is introduced
  • Significant changes are made to the lighting
  • The workstation is to be used by a different operator
  • At regular intervals e.g. Every 2 years
Posted in Occupational Health and Ergonomics | Leave a comment

10 tips for new runners

Get the right trainers – for you

Schedule a professional running shoe fit so you get the right shoe for you.

Set a goal

Entering a race or having a goal helps to define your training. A race date can give you a deadline and helps provide motivation and commitment.

Find the Right Training Plan – For You

Find a plan that is compatible with your current fitness level. Don’t start above your head.

Start slow

Start by running very slowly or even walk first before running. Keep a pace where you can hold a conversation for at least three months as you develop your running base. Take walk breaks as needed.

Make Running Friends

Running friends will help support your new sport and lifestyle and may help encourage you to train. Meeting up with others for runs makes you accountable too.

Run at Least Three Days a Week

Training plans that are three or four days a week allow you recovery time between runs while still providing enough training stimulus to promote health and fitness benefits.

Cross-Train

Enhance your running by cross-training two days a week. Focus on muscular strength and flexibility activities like weight training, yoga or Pilates rather than aerobic cross-training activities.

Eat Well

Change your diet to support your newfound sport and healthy lifestyle. Eating healthy will help fuel your runs, repair your body, make you feel better and improve your performance.

Hydrate

Increase your water intake when training to ensure you are keeping well hydrated.

Follow the 10 – 20 % rule

Increase mileage or time gradually. Sticking to the 10 to 20% increase rule helps you avoid doing too much, too soon, and too fast. A slow, gradual build reduces the risk of injury.

 

Posted in Sports injuries | Leave a comment