Posts

Get a Sore Low Back Sitting?

Be Fit 2 Sit Podcast Ep#6 Get a Sore Back when you Sit?

If you ever feel pain, stiffness or soreness in your low back and hips when you sit, you’re not alone.

Yet, there are many simple things you can do to lessen the strain on your back and hips, preventing and minimising discomfort… so you can feel and function at your best!

In Episode #6 of the ‘Be Fit 2 Sit’ Podcast, Physio Kym Siddons shares

  • How a little bit of targeted movement can reduce back and hip pain
  • Simple stretches and exercises to help your back when sitting
  • Ways to setup your desk furniture to reduce load on your back and hips
  • Chair settings to look for that can help your back

Join Kym for 5 days of targeted Desk Exercises in May in the ‘Be Fit 2 Sit’ FREE Challenge, which you can do HERE

https://www.facebook.com/groups/befit2sitchallenge

Healthy Ipad & Laptop advice for students

Healthy Ipad & Laptop advice for students

When your students use electronic devices, their risk of back and neck pain dramatically increases… UNLESS

They are equipped and empowered with the right ergonomic, exercise and posture advice to develop healthy habits!

In fact, increased computer use has been shown to be related to increased incidence of neck and shoulder pain and poor postures in adolescents*

This breaks my heart, because so many of these issues are easily preventable when students are empowered with the right exercises, ergonomic and posture advice.

The GOOD NEWS!

Read more

How to choose a Schoolbag that’s good for your student’s posture and back

Are you getting your kid’s bags packed and ready for the start of the new school year in 2020?

One of the things parents often ask me is if their student’s school bag might be making their posture worse, or causing them strain and pain.

The short asnwer is ‘YES”. There are a number of ways that bags can contribute to poor posture and strain on children’s bodies.

The good news is there are also a number of things we can do to help minimise this strain and improve their posture 🙂

 

Firstly, choose a bag that helps them distribute weight more evenly across their back.

A backpack is obviously ideal, and even better is a backpack that has a waist strap. This can keep the weight of the bag closer to their back (especially helpful when they’re running!) and distribute some weight lower around their hips and pelvis, taking some load off their shoulders.

 

A satchel with an adjustable shoulder strap is the next best choice. The longer strap allows weight of the bag to be distributed across the body on both sides. The strap whould be longer rather than shorter, to keep the weight close to the pelvis. When the weight is dangling down around the legs it’s very hard to walk evenly.

 

Next, talk with your student about how it’s best for them to carry their bag.

It’s all very well to have selected a great looking bag that should, in theory, help their posture and unload their back and shoulders, but the way they carry it on a daily basis is possibly the most important factor.

We’ve all done it- slung our backpack over one shoulder so we end up taking all the weight through one side!

The key to success is their understanding that carrying their bag unevenly makes a BIG difference. Getting into the habit of putting both straps of a backpack on, or slinging a shoulder strap over their head and across their body takes so much strain off their back and shoulders. 

The more often they can remember to wear their bag properly the better- little healthy choices all add up to help them feel less strain and improve their posture.

 

Finally, try to limit their load. 

The lighter the bag the better… so if they need to use textbooks for home study, see if you can source some second hand ones to stop them needing to carry them to and from school.

Lighter tablets and laptops help, as does clearing out the junk in the bottom on their bag regularly 😉

Lots of gentle reminders during the school term and encouragement when you see them doing the right thing will help.

REmember, kids are only human, and the best prompt for making change will happen when their start to feel their symptoms… so if they’re complaining of a sore neck, back or shoulders, that’s your cue to help them problem solve the ‘Why’?

The wrong bag, worn incorrectly and loaded up, can be part of their problem. Other factors could be their device or desk setup,  poor strength and flexibility, or simply spending too long sitting. These are worth asking about, and you’re welcome to reach out and ask me any questions.

If their soreness or tightness persists, even at a low level please seek help for your student- there’s often a quick and easy solution!

If you’d like some exercises for your family members to do at their desk to help lessen pain and improve their posture and productivity just click on the button below.

Here’s to a fantastic year ahead for you and your students in 2020!

Stiff and Sore no more! Grab this Easter Holiday Travel Tip that keeps your back and hips happy while you Sit

Travelling this Easter Break? Does you back groan at you just with the thought of sitting for hour in the car, train or plane?

Do you feel hunched over with stiffness or soreness in your low back and hips from being stuck sitting for ages… then take a bit of unwinding while you straighten up again?

I’ve got some good news for you!

I recorded a video of my favourite way to keep your back and hips from stiffening up while you travel… this tip has saved me many times 🙂

It’s also a great way to keep yourself alert if you’re driving or stuck sitting in a meeting or conference when you can’t move as much as you’d like to.

Read more

Time-saving tips for feeling fabulous, leading an active life and aging gracefully… in celebration of International Women’s Day

March 8th is International Women’s Day, and on this day we celebrate everything awesome and unique about women!

 

One of the most special things about women is that they tend to be ‘nurturers’ of those around them. They’re often carers in the form of mothers, grandmothers, sisters or daughters and supportive friends or colleagues of the many people in their community.

 

And women often feel their greatest sense of satisfaction and worth in giving of themselves to others- they’re time, their listening ear, their advice, their hospitality and their heart.

 

In our increasingly busy world, however, this selfless commitment to giving and putting other’s needs before their own can take its toll.

 

Yes, as women we tend to wear many hats and, sadly, the ‘hat of self-care’ is usually donned the least.

 

The sad reality is that I speak to many women daily who aren’t feeling great about themselves. They find it hard to see, let alone celebrate their amazing qualities amidst their struggle.

 

They’re often worried about their weight, worried about how stiff and sore they feel, how exhausted and sluggish they feel, worried about the increasing hunch of their shoulders, worried about their health and the little time they have to devote to taking care of themselves.

 

Does that resonate with you?

 

Well, I want to encourage you today!

Firstly, I assure you that you are doing a great job.

 

And secondly, I want to remind you that you can’t help others unless you fit your own oxygen mask first…

 

While it certainly is tough to prioritise your own physical and mental health when you’ve got deadlines at work, family and social commitments, household chores to get done and hungry kids or pets hounding you…

 

I’d like you to stop for a second and take a deep breath, then exhale, and read on.

 

If I told you that you could skyrocket your physical and mental health in just 2 minutes, would you want to know how?

Read more

An Ergonomically Friendly Desk Tidy-up + Awesome Desk Exercise for you!

This week we had some fun on social media…
It was ‘Clean Up Australia Day’ for Businesses on Monday, so I set us all a little challenge!

We went through the simple things we can all do every day to help keep our nation and our office safe (and beautiful) by picking up rubbish and things lying around. 

AND I showed you how to give your own workspace an ‘Ergonomically Friendly Clean-up’ to inspire you to get you in the tidying mood!
Read more

Exercising when you’re Stiff, Sore, Unsure or Injured: Rule No 4

If we wait til we’re feeling 100% to get started doing any sort of exercise- whether it’s a few exercises at home, a workout in the gym or any kind of cardio activity- that day may never come!

 

So, over the past few weeks we’ve been looking at ways we can keep ouselves in ‘ship shape’, moving towards our health and fitness goals, even if we’re feeling really stiff & sore, unsire or injured…

Or all of the above!

 

The good news is that over the past 20+ years, I’ve led thousands of people through this process and I’ve been sharing my 4 top tips, or ‘Rules’ to help you work out:

What you should and shouldn’t do, how far you should push and what to do next.

Those we covered in ‘Rules 1, 2 and 3’.

 

If you haven’t read them or watched the videos that dive into the specifics, make sure you catchup on the most important stuff you need to know (below)

Rule 1 Don’t Push into Pain (or at least not much more pain)

Rule 2 Stop just Short of Fatigue

Rule 3  Taking note of How you Feel After Exercising

 

We’re onto our last Rule today, so without further ado…

Read more

Exercising when you’re stiff, sore or injured: Rule No 2

This month I’m sharing my guidelines with you about Exercising when you’re sore, stiff or have an existing condition or injury…

For many of us, that might feel like a lot of the time?

A lot of people have aches and pains or a long term condition that make them unsure about how to move, what to safely do and how much to do.

Are you among them?

Or maybe you have an ‘acute’ (i.e. recent) injury that’s put you out of action for a bit.

In both cases, rest assured that the more you can keep your body moving, the better your long term outcomes will be!

You just need to some guidance as to what type of activity and how much will be best for you.

Last week I shared the first part in my series that outlines 4 Rules to bear in mind for Exercising when you’re Stiff, Sore or Injured.

And this week I’ll share Rule no 2…

Read more

4 Rules for Exercising when you’re stiff, sore or injured: Rule No 1

It’s always so hard to tell people that they can’t do a particular activity because of their pain, problem or injury…

 

And most of us health professionals, who understand the huge benefits to staying active and mobile are very hesitant to say ‘stop’ exercising altogether!

 

Keeping active is of great benefit to your body’s healing systems– in reducing inflammation, reducing your pain perception, reducing your risk of your symptoms or the injury becoming chronic (i.e. long term) and maintaining your cardiovascular health.

 

In most cases, there’s usually a safe way of modifying what you can do, so you can stay as active as possible!

 

You just need to keep in mind some boundaries I give my patients so they can exercise with confidence that they’re doing more good than harm.

 

These parameters help you monitor how any exercise is affecting the injured area, the other parts of your body and your body’s response and reaction systems.

 

In this post I’m going to share the first thing to consider when exercising while you’ve got soreness, even pain, stiffness or an injury.

Read more

Sore Back At Work? Try These Simple Steps

It’s National ‘Safe work month’ this October, so create some healthier work habits that your back will thank you for with some ‘physio approved’ advice.

On any given day in Australia, one quarter of our population is suffering some degree of back pain, and nearly 80 per cent of adults in Australia will experience back pain at some time during their lives.

Are you among them?

Research by the University of Sydney found that one third of all work related disability, world-wide, was from low back pain linked to workplace factors.

So I’ve teamed up with the Workscore’s Wellhub team to bring you some simple steps to combat back pain while you work!

If you sit at a desk a lot, you really must move often. Moving for 2 minutes every half hour is the gold standard. But that doesn’t mean you have to get up from your desk!

Read more