physiotherapist

Gold Coast Physiotherapist & Sitting Spinal Posture

Gold Coast Physiotherapist & Sitting Spinal Posture

Gold Coast Physiotherapist & Sitting Spinal Posture 810 810 Ace Health Centre

How a Gold Coast Physiotherapist Can Help with Spinal Posture When Sitting

Sitting might seem like the most harmless of activities, but when done incorrectly, it can be a significant source of discomfort and long-term health issues, particularly for your spine. Many people on the Gold Coast spend a considerable amount of time sitting, whether it’s at work, during their commute, or while relaxing at home. Unfortunately, poor sitting posture can lead to a range of spinal problems, including chronic back pain, herniated discs, and sciatica. This is where the expertise of a skilled physiotherapist comes into play.

Understanding Spinal Posture

The spine has a natural S-shaped curve that is essential for its function and health. Proper posture helps maintain this curve, reducing stress on the spine and surrounding muscles. When you sit with poor posture, you disrupt this natural alignment, leading to increased pressure on the spine and muscular imbalances. Over time, these issues can escalate into serious conditions requiring medical intervention.

The Role of a Gold Coast Physiotherapist

A physiotherapist specializing in spinal health can offer invaluable assistance in improving your sitting posture. Here’s how:

  1. Comprehensive Assessment
    • Posture Evaluation: A physiotherapist will start by assessing your current posture. This includes observing how you sit, checking for any deviations in your spinal alignment, and identifying any muscle imbalances.
    • Movement Analysis: They will also analyze your movement patterns to understand how your daily activities might be contributing to poor posture and spinal stress.
  2. Education and Awareness
    • Ergonomic Advice: Physiotherapists can provide guidance on setting up your workstation ergonomically. This includes the correct height for your chair and desk, the optimal position for your computer screen, and the best type of chair to support your spine.
    • Posture Training: You will learn about the ideal sitting posture and how to maintain it. This includes keeping your feet flat on the floor, your knees at a right angle, and your back fully supported by the chair.
  3. Customized Exercise Programs
    • Strengthening Exercises: Weak muscles can contribute to poor posture. Physiotherapists can design a personalized exercise program to strengthen your core, back, and shoulder muscles, which are crucial for maintaining good posture.
    • Stretching Routines: Tight muscles can also affect posture. Stretching exercises targeting the hip flexors, hamstrings, and the muscles of the upper back can help improve flexibility and posture.
  4. Manual Therapy
    • Joint Mobilization: If your spine has areas of restricted movement, a physiotherapist can perform manual therapy techniques to improve joint mobility and relieve pain.
    • Soft Tissue Techniques: These include massage and myofascial release to alleviate muscle tension and improve circulation, further supporting spinal health.
  5. Ongoing Support and Adjustment
    • Regular Check-ins: Your physiotherapist will monitor your progress through regular sessions, adjusting your treatment plan as needed to ensure continuous improvement.
    • Habit Formation: Developing good sitting habits takes time. Regular support and feedback from your physiotherapist can help reinforce positive changes and ensure long-term benefits.

Practical Tips for Better Sitting Posture

While working with a physiotherapist, here are some practical tips to help you maintain good sitting posture:

  • Adjust Your Chair: Ensure your chair supports the natural curve of your spine. Use a lumbar roll if necessary.
  • Take Breaks: Stand up and move around every 30 minutes to prevent stiffness and encourage better posture.
  • Use Footrests: If your feet don’t reach the floor, use a footrest to maintain a 90-degree angle at your knees.
  • Position Your Screen: Keep your computer screen at eye level to avoid straining your neck and upper back.

Conclusion

A Gold Coast physiotherapist (Ace Health Centre) can be a vital ally in your quest for better spinal health. By offering personalized care, education, and ongoing support, they can help you transform your sitting habits and alleviate spinal discomfort. Remember, good posture is not just about looking confident; it’s about ensuring the long-term health of your spine. If you’re experiencing discomfort or want to improve your sitting posture, don’t hesitate to seek professional help from a qualified physiotherapist at Ace Health Centre on the Gold Coast. Your spine will thank you! Contact us.

Lumbar Range of Motion 

Lumbar Range of Motion 

Lumbar Range of Motion  1200 600 Ace Health Centre

Lumbar Range of Motion

While some patients might be in a lot of pain and hesitant to move their back, having a patient move to assess the Lumbar Range of Motion is crucial to a physiotherapist. Normal amounts are –

  • Flexion (73-40 degrees) declines noted with age.
  • Lateral flexion (28-14 degrees, L&R) declined with age.
  • The extension (29-6 degrees) declined the greatest at 79% with age.
  • No decline in axial rotational (7%) way across the age spectrum.

The range of motion for the lumbar spine should be symmetrical on either side. When examining a patient’s lumbar range of motion we are not just checking if they have adequate motion, but also to make sure that range is symmetrical. A person’s range will also be dependent of the activities that they partake in. For example, somebody who just does general walking will need less range than a person who plays tennis. Therefore each patient should be assessed as an individual and not just what the textbook says is normal.

What does it Involve?

Firstly, a physiotherapist will take a good history. When diagnosing an injury, taking a complete history is one of the most important parts. Information is taken regarding their pain, pain patterns, mechanism of injury

if it has occurred in the past and if it has, what helped them, what helps to decrease the pain and what makes it worse.

The physio will then move on to the assessment. Your spine is made to move, therefore the therapist will ask the patient to bend and flex into certain key positions. They will be looking at how much movement is available in each spinal joint. They will look at what compensations you may have if one area is not moving as it should. Lastly and most importantly, how the patient feels throughout. This includes when they get pain, how much pain, and the type of pain.

Why a Lumbar Range of Motion needs to be done?

Knowing the type of pain and where the pain is throughout the assessment allows the physiotherapist to determine potential sources or causes of the patient’s pain. From just listening to what the patient says and observing how they move they can differentiate whether the injury is likely disc, bone, joint, neural or muscular in nature.

What next?

Once the history has been taken, and the range of motion assessment is complete, your physio will then develop a diagnosis and a treatment plan. This may include anything from massage, needling, shockwave, exercise, scans and more.

If you have a spine injury contact us today to book in with one of our physios.

Blog is written by our physio Lachlan.