Cervicogenic headaches - the nerves in the upper neck run through your suboccipital muscles. When these muscles get tight, they can compress your suboccipital nerves which can cause headaches 😔 😢
Keep your neck happy with treatment OR simply try adjusting your work posture! 🖥
Here we go with Day 1 of my top tips and wise words of wisdom. Headaches...very topical for this time year and I'm sure a few sore heads yesterday too! There are many different types...Migraine, Cluster,Tension,Sinus,Jaw, high blood pressure and neck related to name but a few. As physiotherapists we can often help in particular with the neck, jaw and tension related headaches. Whether it's helping to release tense muscles, loosening up stiff joints in the neck and upper back or helping to rehabilitate the "deep core" muscles that support the head on the neck it is important that a clear diagnosis is made first. Poor posture often plays a part and those people sat at PC's for several hours per day or even people now reading this post on their phones will be putting prolonged stress and strain on the muscles and joints of the neck that can cause tension type headaches. Be proactive and try to not let it go to this point. My blog tomorrow at www.physio206.co.uk will offer more in depth information and advice on things that you can do to help. Let's face it who needs another headache in life!
I always advise my desk-based patients to angle their desk chair 15deg down as it allows the pelvis to be a neural position while sitting and much less strain for your low back. I've just been into @flyingtigeruk and seen they have these chair pads on sale for £6, so if you can't angle your chair this is a great fix. For further desk set up info or advice book an assessment or contact me directly. #ergonomics#desksetup#deskbased#lowbackpain#exeter#advice#osteopath#osteopathyworks
Do you spend all day sitting over a computer 💻 or phone 📞? Over time this posture can lead to tightness , stiffness to the neck and referred pain 🙇🏻♀️🙇🏼
Over time this can cause cervical neck impingement compromising the blood and nerve supply to the head as a result of forward head 🗣carriage. In some cases the postural neck muscles can become overly tight (Scalenes muscle of the neck can compress ↕️the subclavian artery) resulting in thoracic outlet this relates to symptoms of pain in the shoulders , neck and numbness to the fingers.
Chin tucks are effective exercise to support postural alignment:
Exercise Tips: for Forward head posture
✅ relaxing the shoulders , sitting up straight
✅ looking forward and chin parallel to floor
✅ pull your head back as far as you can
✅ hold up to 3-5 seconds and Repeat! This exercise promotes strengthening of the muscles that are weak #mysportsinjury
Carpel tunnel syndrome 💻🤔 is the compression of the median nerve which passes though the wrist and hand 🤚🏻 During prolonged or repetitive type movements 👩🏽💻we compress 💢and irritate the tendons including the median nerve passing through the flexor retinaculum,👋🏻this is thick fibrous band covering the carpal bones of the wrist. Muscles become tight causing nerve entrapment symptoms include numbness and tingling towards the thumb , index and mid finger; this is most commonly seen across desk based workers using the mouse 🖱and keyboard ⌨️🎹🎼 including gym goers who excessively compress the wrist whilst lifting weight 🏋🏻🤸🏼♀️
So you have either spent nearly 5 days hunched over a desk or 5 days (and nights) hunched over a baby...give that neck a roll, push your shoulder blades together, open your chest, circle your arms and grab a big glass of 🍷. Well done you made it to the weekend. 🎉
Why are desk based workers prone to stiff necks and low back pain? This is entirely due to a process called stagnation. Being at a desk for a long period of time is a given. But this act of being stationary in one place means we are not using our muscles therefore a lack of movement. Moving around acts as a pumping mechanism therefore, if we don't move around less O2 is being sent around the body and more CO2. This in turn causes an acid build up in these muscles called lactic acid and as an end result causes pain.
Also note the areas in red. These are points of increased stress. At a desk, we often hunch forward which causes our shoulders to roll in. This not only has a musculoskeletal effect on the body in terms of pulling of the neck muscles and stress on the back but also affects your lung capacity as you are making the front of your chest a lot narrower. This compression force on the lungs will also mean less O2 is being produced so inadequate amounts are being sent to the body. This can also be accountable for headaches, a sense of irritability or confusion as well as generalised muscle pain due to deprivation of O2. Where there is a depletion in O2 levels and immobility this leads to a poor blood supply around the body and especially in the legs known as venous insufficiency. This becomes a problematic issue that can predispose you to a blood clot in your veins known as a DVT and requires immediate attention. So take regular breaks and walk about in the office after every 20mins. (Image taken from Osteopathy & Good Health News, 2014)
👋🏼💁🏼 Carpel Tunnel Syndrome correlates to the median nerve causing irritation to the index , middle finger and half of ring finger symptoms include numbness weakness and tingling along the palm aspect of the hand, Thoracic Outlet syndrome relates to the ulnar nerve characterised by nerve sensation at half of the ring finger and little finger with the Radial nerve at the thumb aspect of the hand. Rehabilitation will help to self educate you with the correct exercises 💁🏼♂️to target these specific nerves alongside specialist injury advice, book your free consultation now! 👥💻⌨️
Brilliant stretches we advise for our patients who spend their day at a desk! Sitting at your desk all day can really take its toll on your body leading to aches and pains and in the long term can have a detrimental effect on your health. Doing these simple exercises at your desk can help to relieve and prevent the aches and pains you may experience. We also advise our patients who are desk based to always take the stairs instead of the elevator, to sit on an exercise ball instead of a chair, to get your desk ergonomically assessed and to get up and walk around every 30 minutes! #osteopathy#healthcare#patientcentredapproach#painrelief#cobham#deskbased#exercises#stretch
Rounded shoulders? There are often a number of factors contributing to this postural pattern, but there tends to always be a degree of pec tightness. Chronic shortening of the pectorals in some cases can compress nerves and vascular structures as they exit the neck and enter the arm, leading to symptoms such as pins and needles in the fingers (often misdiagnosed as carpal tunnel). Pec tightness is something that I struggle with, and here are two exercises I like to give patients to help open up their shoulders - enjoy 😊