Simple Physiotherapy Tips on Work Ergonomics

Sitting in correct postures while working at as desk will eliminate a great deal of strain on your neck, back, and muscles in your shoulders, arms, and wrists. You may begin your day sitting in an upright posture with good intentions, but inevitably, as your muscles fatigue, you begin to slouch. After a while you may find your seat starts to slide forward, your shoulders begin to round and your head pokes forward. These subtle changes put considerable strain on your body, over time, can lead to repetitive strain injuries, neck and back pain and symptoms such as headaches.

Ergonomics refers to:

The planning of equipment and tasks to provide maximum comfort and work efficiency.

Ergonomics Guidelines


Chair should have adjustment possibilities and options to accommodate different body types and task requirementsLook for a chair that easily adjusts and re-adjusts, especially if you share a work chair.Chair should have a five-star base and casters that allow for easy roll on a chair mat


Head should be upright, aligned over shoulders.Shoulders should be in a relaxed positionArms should be close to your sides and relaxed on armrestsElbows should be bent at 100 degree angle when using your keyboardFeet should be flat on floor, knees level with hipsArch of your lumbar spine should be supported by the back of the chair


The home row keys should be directly in the center of the trunk of the bodyThe mouse and keyboard should be at the same level and the height should allow forearms and hands to be parallel to the floorKeep the keyboard and mouse close to the body to prevent over reaching and strain to the neck and back



Position monitor 18-24 inches from the faceCenter of the screen should be 20 degrees below eye levelShould be able to view screen without raising or lowering the chinDocuments should be placed on a stand beside the monitor

Work Surface

Should be large enough to accommodate all equipment within easy reachSpace under the work area should allow free leg movementHeight of work surface should allow forearms to clear the table when your arms are crossed

Physiotherapists with knowledge in ergonomics and work related conditions can perform work station assessments. Recommendations will be given regarding posture, workspace layout and correct seating. When proper ergonomics is applied, there is much less risk of strain and discomfort. Talk to your Physiotherapist about work station adjustments to improve work efficiency and lessen the fatigue and stress on your body.

Queen West Physiotherapy and Acupuncture clinic in Brampton Ontario provides various tips and treatments for every clients needs. Healthcare providers from this clinic are very knowledgeable about the treatments needed by patients in order to help them recover from their injuries. This multidisciplinary clinic in Brampton Ontario provides Physiotherapy, Acupuncture, Osteopathic and Massage Therapy in order to tend to any kind of injuries. Please contact us or visit for more detailed information.

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The chiropractors are the professional who provides the treatment for the people who are suffering from spine, neck, and limb pain. The chiropractors have the specialization in the chiropractic field, due to this reason many people will turn to a chiropractor if they are suffering from a sports injury or have been injured in a car accident. In fact, 50 percent of the American population sees a chiropractor each year. If you live in Austin and looking for a good chiropractor, then you can consult with austin tx chiropractors on the web and get the best chiropractor treatment at a very nominal price.

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Bursitis happens when the little sac creates inside joints happen to anger. The fluid-filled sac assists to lubricate and cushion the joint. When it is inflamed, it can injure to travel. Generally bursitis happens in bigger joints, for example, the shoulder, elbow, knees, or hip. It is frequently reasoned by cyclic movement. While bursitis generally goes away in a few weeks with treatment, we can get bursitis one time or numerous periods.Auto Injury Colorado Springs

Without seeing our physical condition care supplier, we generally can’t tell the variation among bursitis and pain reasoned by an arthritis or strain.


Indications of bursitis:

-    Aching or stiffness in the joint

-     Swelling

-    Redness

-    Warm joint area.


Chiropractors frequently care for people with this situation. They described that a number of people have less pain and raised a range of movement. Chiropractors are likely to utilize other treatments as well to the spine and joint treatment, for example, ultrasound therapy, ice manipulate and in care for bursitis.



Treatment for Lateral Epicondylitis (tennis elbow)

Tennis Elbow (Lateral Epicondylitis) is a common cause of elbow pain, which can radiate down the forearm from the outer side of the elbow. Tennis Elbow has the tendency to be caused by prolonged gripping activities. Despite the name, Tennis Elbow doesn’t just affect tennis players.

A Compression Strap (elbow support) can relieve stress and reduce symptoms. Ice Therapy is excellent for relieving the pain of Tennis Elbow. Once the severe elbow pain has settled, progressive strengthening exercises can completely cure Tennis Elbow.

Tennis Elbow is a common causes of elbow pain. It is characterised by pain over the outer side of the elbow, which may radiate down the forearm. Despite the name, Tennis Elbow does not just afflict tennis professionals. In fact, this common elbow problem (it affects about 3 % of the population) is most often seen with work-related activities, although racquet sports players are more prone to the condition and make up approximately 5 % of all sufferers. Tennis Elbow is equally common in men and women, peaking in prevalence between the ages of 30 and 50.

Tennis Elbow usually begins as inflammation of the extensor tendons of the forearm as they connect to the Humerus (upper arm) bone, just above the elbow joint. Typically this inflammation is caused by prolonged gripping activities like hammering, driving screws, weight lifting, playing certain musical instruments, canoeing, digging in the garden, driving and, certainly, racquet sports.

If these activities are continued, then the inflammatory nature of Tennis Elbow can give rise to a chronic tendon problem that is characterised by pain, weakness and degeneration of the tendon. This elbow problem can then be very persistent and much more difficult to treat.

Tennis Elbow is very easy to diagnose. There is pain when the Lateral Epicondyle (outermost aspect of the elbow) is touched, and also if the elbow is straight and the hand is moved forward and back at the wrist. The elbow pain is made worse by gripping activities and, sometimes, simple things like turning a door handle can cause intense pain.

Ice Packs are a cheap and effective treatment for Tennis Elbow, applied for ten minutes every couple of hours (never apply ice directly to the skin).  Aside from anti inflammatory treatments, it is important that the patient reduces the strain on the painful area, otherwise the treatments can simply mask the pain while the condition becomes worse. Ideally the patient should rest from aggravating activities to allow the inflammation to subside. If it’s not possible to rest completely then a Compression Strap (tennis elbow support) is very effective at reducing the stress on the painful area, whilst allowing the user to continue with activities.

Once the severe elbow pain has subsided rehabilitation can begin. A progressive strengthening program using Resistance Bands has been shown to be the best long term approach to Tennis Elbow.

In some cases of Tennis Elbow, conservative treatment can prove ineffective. This usually occurs in very longstanding cases, where the pain has existed for more than six months. In these cases, the inflammatory nature of the condition gives way to a chronic degeneration of the tendons of the extensor muscles.

Tennis elbow is caused by gripping activities, and gripping either too hard or for too long can bring on the pain. Be sure the item that you are gripping, whether it’s a tennis racquet, a hammer, or a canoe paddle, is the correct size for your hand. If it is too small it will cause you to grip too hard, make sure you take regular breaks and stretch the muscles.

A Compression Strap (elbow support) works by reducing the strain on the painful area by preventing the wrist muscles from contracting fully during sporting and work activities.

The success of rehabilitation of tennis elbow is dependent upon first controlling the inflammation at the insertion of the extensor tendons into the Humerus bone, on the outside of the elbow joint.

 Queen West Physiotherapy and Acupuncture clinic in Brampton Ontario provides various tips and treatments for every clients needs. Healthcare providers from this clinic are very knowledgeable about the treatments needed by patients in order to help them recover from their injuries. This multidisciplinary clinic in Brampton Ontario provides Physiotherapy, Acupuncture, Osteopathic and Massage Therapy in order to tend to any kind of injuries. Please contact us or visit for more detailed information.

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I think that the time has come for me to visit a chiropractor for the first time. I am really excited that I will do it and I look forward to experiencing the benefits of chiropractic care. What do you think about this type of care? Would you like to go to the office of a skilled chiropractor? If you are interested, there is a website that will actually tell you everything you should know about the services of the best Chiropractor Beacon Hill has to offer. Thanks to this professional, you can get rid of pain once and for all.

How can people Benefit from using Custom Made Orthotics?

Shoe inserts from a drug store or shoe store are not to be confused with custom made foot orthotics. Most people have tried over the counter shoe inserts at some time in their life, and they ended up being disappointed. That’s because there’s no such thing as an “average foot”, so a one-size-fits-all solution for foot pain doesn’t exist.

Every person with a foot problem can benefit from wearing orthotics. It is estimated that over 70% of the population suffer from rolling inwards of the foot and fallen arches (‘excess pronation’) which is the major contributing factor to foot problems. As we get older this problem often worsens. Those over 50: As we get older, the muscles and ligaments in the foot become weaker, as do the bones due to calcium reduction. In addition, the fatty padding under the foot thins out, which means less protection and cushioning for the bones, in particular the heel bone. Fallen arches combined with thinning fat tissue are a recipe for foot problems. Heel Spurs are the most common foot complaints for those over the age of 50.

People who are on their feet all day: Factory workers, nurses, teachers, people in retail and many other industries are required to stand on their feet for hours each day. Hard, unforgiving surfaces like concrete and asphalt take their toll after prolonged standing even for young and healthy people! Most common complaints are tired, aching feet and legs as well as lower back pain. Women who are required to wear dress shoes with heels (mostly in retail) often suffer from pain under the ball of foot and/or aching legs.

Runners and athletes also suffer from foot pain because they put so much strain on their muscles and bones and ground reaction forces are much higher (up to 4 times the body weight), biomechanical injuries are more rule than exception. Orthotics play a major role in preventing sports injuries such as Achilles Tendonitis, shin splints and problems in and around the knee joint. Plus, running pain-free enables any athlete to perform better. High-heel wearers: Most women know that high heels are not good for their feet, however many women do wear them.

Common symptoms occurring from wearing high heels are pain in the back of the legs, ball of foot pain, pain under the arch and the heel. Vionic Slimfit orthotics are specifically designed to reduce discomfort associated by heeled shoes and sandals. Pregnant /overweight people: Excess weight worsens the effects of excess pronation and its related pains. Proper alignment and support are crucial for those carrying additional weight, which creates additional forces on the feet, ankles, knees and back.

Orthotics are made from more durable materials than over the counter shoe inserts, and they last for years, not months. Orthotics are custom designed specifically for your foot to improve your running, walking, and balance by supporting the arch, cradling the heel and rotating your foot into a “neutral” position. This support and proper pronation helps the foot function at its maximum level. When your foot is balanced and supported correctly, you’re less prone to ankle or foot injury, knee pain, hip pain, and back pain as well. After all, your entire body is riding on your feet.

For athletes, foot orthotics can help reduce foot stress and fatigue, and may also increase agility. By balancing the foot, shock absorption will improve, diminishing before reaching your limbs.

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