Workplace Ergonomics

Tips to Improve Workplace Ergonomics

Ergonomics and Workplace injuries  I   Tips to improve workplace ergonomics  I  Ergonomic principles for Office desk, space, height, movement, sitting posture, repetitive movements, friction and access

Ergonomics at workplace has become very important as maximum part of the day is spent at workplace.

Posture while sitting, standing or working can make all the difference to your physical wellbeing giving rise to back pain, neck pain, shoulder and finger issues. Injuries that result from poor ergonomics are some of the most common and frequent kinds of injuries, and they are found in all kinds of workplaces and occupations.

Read More

ergonomics in office

Ergonomics: Does it matter in your workplace

Ergonomics

Playing a big role in corporate health & wellness

Our physiotherapists who deal with people suffering from musculoskeletal (MSK) issues i.e. pain in joints, muscles, soft tissues & bones report that the most commonly reported pain is that of back and neck. What is worth noticing here, is an increasing incidence of back & neck pain among younger adults, age group 20s to 40s. Dr. Carol Johnson (PT) at ReLiva Chembur notes, “This occurrence is obvious. We areto blame ourselves for it – for we continue to ignore Ergonomics at work.”

Read More

Plantar Fasciitis Heel Pain

Plantar Fasciitis? Its a pain in the Heel

Plantar Fasciitis

Things you must know about Heel Pain

Heel pain is a common foot condition. One may experience intense pain while you place weight on your heel. The pain usually builds up gradually and gets worse over time. Walking usually improves the pain, but it often gets bad again after walking or standing for a long time.

This type of pain could be due to the overuse of a tissue known as Plantar Fascia. Plantar Fascia is a broad, thick band of tissue that runs from under the heel to the front of the foot, helping to maintain the arch of the foot. In Plantar Fasciitis, the pain is felt under the heel and usually on the inside, and sometimes along the arch, mostly on walking and running.plantar fasciitis treatment

Things You Must Know About Plantar Fasciitis

  • People who run or jog regularly, and older adults who are 40-60 years of age, are the two main groups affected by heel pain.
  • Overweight individuals are also more at risk.
  • Correct diagnosis is important: Heel pain could be caused due to different reasons. Let a qualified doctor diagnose the correct reason.
  • Rest your heel: This may not be easy. But avoiding walking long distances and standing for long periods will surely help.
  • Pain relief: Techniques such as icing, massage, ultrasound or electrical muscle stimulation can help to reduce the pain.
  • Stretching the calf muscles and the plantar fascia and strengthening of the intrinsic foot muscles can improve the foot mechanics and relieve the stress on the fascia.
  • Foot mobilizations and supportive taping is also known to have worked well.
  • Use of well fitting, appropriate shoes/orthotics: Use of well fitting, appropriate shoes/orthotics.

Read more about Plantar Fasciitis 

buttock pain wallet

Buttock Pain? Is your heavy wallet to blame

Buttock Pain

Is your heavy wallet to blame?

Do you experience a sharp pain right at the centre of your buttock; especially when you sit? Do you get a sharp shooting pain radiating down your legs?

Well, this could be because of your big fat wallet. When it comes to wallet, size matters !

Carrying a big wallet in your back pocket can cause a major trouble to your back & buttocks. Your wallet may be a one stop locale for keeping your cards, cash, bills & coins. But sitting with heavy wallets in your back pocket can put a lot of stress on your buttocks, back and hip. The problem starts when your nerve in the buttock, known as SCIATIC NERVE gets pinched between your wallet & buttock. It causes pain in your hip and/or buttock. It can also cause pain all the way from your buttock down your leg.

Read More

office stretch for pain relief

5 minute Office Exercises: Back, Neck pain

Make time for Office stretches and improve your productivity.

Taking the time to stretch throughout the day anywhere – in office or at home, can have numerous health benefits. Stretching can improve flexibility and is an important activity to warm up or cool down after exercise. Stretching can also be a fun and healthy break from your computer screen during the work day. These stretches along with correct sitting posture at workplace, also helps you to keep all those pain in the back and neck away.

This Office Stretch Sheet provides you with 6 simple and effective stretches that you can complete whilst sitting at your work station. The newly developed Standing Stretch Sheet is perfect to do before a lunchtime walk, and for those who have standing roles.

Try The Banana,  The Emu,  Reach for the Sky, The Rock, The Twister and The Yes & No today.

We recommend you repeat each stretch twice, and hold each time for 20 seconds.

Print a copy and pin it up next to your workstation to remind you and your colleagues – Have you stretched today?

 

5minute ReLiva office stretching exercises while Sitting at your desk in office

 

Related Reading:

Ergonomics Programme for Corporate Employees

Working long on Computer : Carpal Tunnel Syndrome

Ergonomics: Does it matter in your workplace

Neck Pain : Managing at Home

Physiotherapy, a sustainable solution for workplace Health & Wellness

 

posture in pregnancy

Posture in Pregnancy: Do’s & Don’ts

Last Updated on 30 Nov, 2018

Posture is the position in which you hold your body while standing, sitting, or lying down. Good posture during pregnancy involves training your body to stand, walk, sit, and lie in positions where the least strain is placed on your back.

Read More

pregnancy aches and pains

Pregnancy related Common Aches & Pains

Pregnancy causes many changes in the body – Physical, chemical as well as emotional. These changes are generally influenced by sudden and dramatic increase in hormone levels, especially Oestrogen, Progesterone and Relaxin.  Physical changes due to weight-gain can put a considerable strain on your musculo-skeletal system. The increase in weight along with the hormone named Relaxin, puts enormous stress on our joints, ligaments and other tissues of the body. In addition, repetitive daily activities and being in one position for too long can further aggravate pain.

Read More

high heels cause pain

High Heels: To Wear or Not to Wear?

There will hardly be a woman who would not love to wear high heels (having put rationale aside) and appear as a long legged, stylish lady! And there are a lot of them who cannot forego the attraction, despite the discomfort that high heeled shoes bring with them!

Here are few facts related to High heel shoes

Read More

Carpal Tunnel Syndrome

Carpal Tunnel Syndrome

Home Treatment  I  Physiotherapy treatment  I Understanding  I  Prevention  I  Symptoms  I Causes

Carpal tunnel syndrome is a type of repetitive stress injury characterized by pain, paralysis, or weakness in the wrist area. It is caused by compression of a nerve that passes through the carpal tunnel in the wrist

CTS is a common condition that occurs in 2.7% of the general population. Studies report that It is more common in women than men, and the average age of people with CTS is 40–50 years.

At an early stage, Carpal tunnel syndrome may cause you more inconvenience than pain owing to trouble in movement and use of your wrist. You could ease these early symptoms yourself.

Here are five ways you can treat your carpal tunnel syndrome at home:

  1. Discontinue the repetitive movement that is causing pain
  2. Heat/cold packs
  3. Wear a wrist splint to support your wrist in a neutral position. Splinting works the best when done within three months of having pain.
  4. Sleep with your hand in a neutral position on or alongside the bed.
  5. Shaking or massage the wrist to relieve burning sensation at night.

 

 

 

When is the time to see doctor for Carpal Tunnel Syndrome?

carpal tunnel syndrome

Early diagnosis and treatment is important in order to avoid any kind of permanent damage to the wrist nerve. If these home treatments don’t ease your pain in one or two weeks, it might be time to see a doctor. Physiotherapy is often recommended as part of your treatment plan to reduce the pain, swelling and help in stretching the muscles and retinaculum around and strengthening them.

Generally, surgery is only an option for severe cases of CTS and if the other treatments have failed for a period of at least six months.

 

How will physiotherapy help in the treatment of Carpal Tunnel Syndrome?

A good physiotherapy program would include:

  • Carpal bone mobilization and flexor retinaculum stretching to open the carpal tunnel
  • Nerve and tendon gliding exercises to ensure full unrestricted nerve motion is available.
  • Muscle and soft tissue extensibility.
  • Comprehensive upper limb, wrist and hand ROM strengthening and endurance exercises.
  • Grip and pinch, thumb and forearm muscle strengthening in later phases.

ReLiva physiotherapist will help you with:

  • Quickly relieve pain and swelling
  • Nerve gliding exercises
  • Loosen stiff muscles and ligaments
  • Strengthen your wrist and hand muscles
  • Improve your everyday living

In line with ReLiva’s 3 step Recovery Process, we also spend time in educating you about your condition, home exercises and dos and dont's, so that you can continue to remain healthy at your home even after the treatment is complete.

How can CTS be prevented?

As they say, prevention is better than cure. One can take care of the following things to prevent onset of CTS:

 

  • The positions of wrist while working.
  • Take frequent breaks from repetitive activities.
  • Stretch your wrists / arms periodically between activities.
  • A therapist may be helpful in reviewing ergonomic tips or performing a work place evaluation.

 

 

What Are the Symptoms of Carpal Tunnel Syndrome (CTS)?

Carpal Tunnel Syndrome (CTS) is usually associated with complaints in the hand, wrist and forearm, of:

  • numbness
  • tingling
  • pain, especially at night
  • decreased grip strength

A lot of patients report this as pins and needles in the hand / wrist and forearm. A person with CTS may also experience clumsiness in handling objects, usually caused by decreased grip strength.

What is Carpel Tunnel Syndrome?

Our wrist is made up of eight small bones. A ligament (also called retinaculum) lies across the front of the wrist. Between this ligament and the carpal bones is a space called the carpal tunnel. This carpel tunnel is a cramped up space, crowded with the muscle tendons attaching the forearm and the fingers and a median nerve.

The median nerve gives sensation to the thumb, index and middle fingers, and half of the ring finger. It also controls the movement of the small muscles at the base of the thumb.

Any tension in this canal due to various reasons can compress the median nerve giving rise to the symptoms. This is known as Carpal tunnel syndrome (CTS).

The main symptoms are pain, burning sensation, numbness and tingling in the thumb, index finger, middle finger, and the thumb side of the ring finger. Pain may extend up the arm. Weak grip strength may occur and after a long period of time the muscles at the base of the thumb may waste away.

Typically, burning, acing, tingling sensations in the hand are present in the night. It is relieved by shaking or massaging the wrist.

What causes Carpal Tunnel Syndrome?

As stated above, the symptoms occurring in carpel tunnel is due to the nerve compression leading to inflammation. This in turn produces pain, swelling and at times obstructed blood flow. Causes of carpal tunnel syndrome are:

  • Congenital: the carpal tunnel is simply smaller in some people than in others
  • Obesity
  • Rheumatoid
  • Repetitive movements: repeated use of vibrating hand tools; poor positioning of the wrists while using keyboards, mouse; repeated movements at the wrist such as playing piano, typing
  • Development of a cyst or tumor in the canal
  • Diabetes 
  • Thyroid dysfunction
  • Fluid retention from pregnancy or menopause
  • High blood pressure (high BP)
  • Fractures or trauma to the wrist

Something you may not know about CTS:

Women are three times more likely to have CTS than men. It may be that the wrist bones are naturally smaller in most women, creating a tighter space through which the nerve passes. Women also deal with strong hormonal changes during pregnancy and menopause that makes them more likely to suffer from CTS.

 

How is CTS treated?

Treatment of carpal tunnel syndrome should begin as early as possible, under a doctor's direction.  Underlying causes such as diabetes or arthritis should be treated first.

Overall the treatment for CTS will include some or all of the following:

A. Non- surgical treatment

  1. Care at home(see above for things to do at home)
  2. Splinting: Initial treatment is usually a splint worn at night.
  3. Avoiding daytime activities that may provoke symptoms. Some people with slight discomfort may wish to take frequent breaks from tasks, to rest the hand.  If the wrist is red, warm and swollen, applying cool packs can help.
  4. Medicines: In special circumstances, your doctor may prescribe you some medication to ease the pain and swelling associated with carpal tunnel syndrome.
  5. Physiotherapy: Physiotherapy is often recommended as part of your treatment plan to reduce the pain, swelling and help in stretching the muscles and retinaculum around and strengthening them. Physiotherapy at Reliva involves three main components -:
  1. Passive treatments,
  2. Active treatments and
  3. Education and self management.

B. Surgery:

Generally, surgery involves severing a ligament around the wrist to reduce pressure on the median nerve. You may choose to have one of the following:

a. Open Release surgery

b. Endoscopic surgery: This may allow somewhat faster functional recovery and less post-operative discomfort than traditional open release surgery but it may also have a higher risk of complications and the need for additional surgery. Your surgeon is best equipped to decide.

Following surgery, the ligaments usually grow back together and allow more space than before.  Although symptoms may be relieved immediately after surgery, full recovery from carpal tunnel surgery can take months.  Almost always there is a decrease in grip strength, which improves over time.

How is CTS treated during Pregnancy?

CTS is common in pregnancy. If you have tingling, numb and painful hands during pregnancy, it's likely to be caused by carpal tunnel syndrome (CTS). It happens when there is a build-up of fluid (oedema) in the tissues in your wrist.

A lot of pain medications are not safe during pregnancy, hence it may be best to consult a prenatal pain specialist like those at FabMoms or a physiotherapist to find relief from the symptoms.

 

What will happen if carpal tunnel syndrome is not treated?

If left untreated, carpal tunnel syndrome can lead to weakness and lack of coordination in your fingers and

thumb.

Pain may radiate up the arm all the way to the shoulder. Over time, if untreated, carpal tunnel syndrome can cause the muscles on the thumb side of your hand to waste away (atrophy). Even with surgical treatment, strength and sensation may never be completely restored.

How long does it take to recover from carpal tunnel syndrome?

Early diagnosis and compliance of treatment suggestions (see above) may mean early relief from pain. However, numbness may take longer to be relieved, even up to 3 months. ReLiva physiotherapist will also spend time in educating you about your condition, home exercises and dos and dont's, so that you can continue to maintain your recovery and avoid recurrence of CTS.

Surgery won't help if carpal tunnel syndrome is the wrong diagnosis. When the carpal tunnel syndrome has become severe, relief may not be complete. There may be some pain in the palm around the incisions that can last up to a few months.

Can Carpal tunnel happen all of a sudden?

In most cases, one can sense pain in the wrist which grows to include numbness and tingling at night. This can continue to aggravate over a prolonged period of time. In the case of acute CTS, symptoms may be sudden and severe. The may appear over a matter of hours rather than weeks or months and may be triggered by specific causes ( see causes of CTS above). Whether acute or chronic, pain associated with carpal tunnel syndrome may even spread up the arm to the shoulder.

Occupations with High Risks of Carpal Tunnel Syndrome:

Statistically it is reported that profession has a large role in incidence of CTS. Here are few occupations with High risk (greatest risk to lowest):

  • Cooks and other cafeteria workers
  • Installers and repairers of electrical power lines
  • Construction and maintenance personnel (including painters)
  • Painters, construction and maintenance
  • Highway workers
  • Metal workers, and mechanics
  • Housekeepers and maids
  • Industrial machine mechanics

Last Updated on 6 August, 2018

This post is based on the inputs from Dr Carol Johnson (PT). Dr Carol is an expert with musculoskeletal issues pertaining to office ergonomics, sports injury and women’s health.

 

Related Reading:

All about DeQuervains Syndrome

Ergonomics Programme for Corporate Employees

5 minute Office Stretch exercises: Back, Neck pain

Ergonomics: Does it matter in your workplace

Neck Pain : Managing at Home

Physiotherapy, a sustainable solution for workplace Health & Wellness

 

workplace health and wellness

Physiotherapy, a sustainable solution for workplace Health & Wellness

Author: Subodh Gupta
As India grows increasingly important in the World economy, more and more Indians are getting into white collared jobs. Information Technology or IT/ITES sector, alone forms the largest employer in the organized private sector of our country. And when over 50 % of these IT professionals in India report musculoskeletal problems like back pain, neck pain etc, one cannot ignore the mounting size of the issue.

A high prevalence of musculoskeletal (orthopedic) problems has been seen amongst IT workforce. Studies have found that over 50% of the IT professionals in India report these issues. Office for National Statistics in UK has found that back, neck and muscle pain accounted for more absences than any other ailment.

Read More

exercise

No time for exercise? 10 tips to get moving

Running to office? Got to get kids ready for school! Got to meet the deadline. House guests are coming and there is still so much to be shopped. The list goes on and on and what inevitably happens is no time left for exercise. This is not just your story but of the most of the people around. If you are still struggling to find time for exercise, read on to discover some quick and easy tips to get moving.

“Building physical activity back into our daily lives is one of the great public health challenges of this century,” said Russell Pate, Ph.D., professor in the Department of Exercise at the University of South Carolina. “Our bodies were designed to be physically active, and they don’t do well with long-term exposure to sedentary living.  Lack of physical activity is a major risk factor for cardiovascular disease.”

Follow these simple trips to add some more action to your everyday life.

  1. Play with your child. Whether you do it at home or go outdoors, just pick up that ball or the bat or both and get into some action with your child. This will not just get your muscles moving but give you a great chance to bond with your child too.
  2. Walk the dog. Take the chance to walk your dog than to let someone else do it. This is your chance to get some fresh air and also get a quick 10-15 minute walk. The brisker you walk, the better the exercise for your dog too.
  3. Ditch the elevator. Start using the staircase instead of the lift specially to climb up, Start with getting off one floor below your destination to climb up the last staircase and gradually start getting off two floors below and improve it thereon.
  4. Don’t let the weather spoil your walk. If it is raining or it is too cold outside, just drive to your nearest mall with your sport shoes on. Walk around the mall, window shopping ( or not), climb the stairs and finish your daily walk.
  5. Carry your sports shoes on holidays. Walking around in a holiday not only lets you enjoy the weather and locale better but also lets you use your muscles.
  6. Pursue an outdoor hobby. Whether it is cricket, football, badminton, cycling, tennis or just frisbie; make sure you indulge in it every once in a week. The fun will takeaway the dread from physical activity.
  7. Park the farthest. Do not fret if you get a parking slot away from the building entrance. Infact try to consciously park your car away and just walk it to the entry.
  8. Walk the talk. While on a phone call, get up and stroll around the room. While the no time for exmind is occupied in the conversation, the muscles would get a decent stretch and movement.
  9. Goto them. Instead of calling your executives to your desk, take the chance to get up and goto them every once in a while. While they will warm up to your gesture, you will have moved your muscles a bit more.
  10. Lug the bag. The shopping bag may have become heavy but that gives you a chance to add weight to your walking. Ditch the trolley to your car/home and carry the bags yourself.

So if you still think you have not time for exercise, these simple tips will help you sneak in some exercise in your existing schedule. As they say, those who do not find time for exercise – have to find time for illness. Don’t let anything prevent you from taking care of your own self.

Ask for a callback
close slider

Name Contact Email Message: I authorize ReLiva representative to contact me. I understand that this will override the DND status on my mobile number.