Keshri Moonsamy Physiotherapy
Physiotherapists are the healthcare practitioners who focus on returning bodies to full function – the theme of this year’s National Physiotherapy Back Week, from 10-16 September, is More than just back care … from prevention to function.
Keshri Moonsamy Physiotherapy practice is based at Medigate Medical Centre which lies in the heart of Umhlanga, across from Umhlanga Hospital and Gateway Shopping Centre.
Her experience over the many years of treating people with musculoskeletal and other physical problems has enabled Keshri to gain a thorough understanding of each individuals unique problems. She works closely with each patient to develop a treatment plan with realistic goals based on thorough clinical assessment and constant reviews at each consultation.
Keshri is a hands on or manual therapist whose techniques include mobilisation, soft tissue massage, retraining of movement , exercise prescription to achieve optimal recovery.
I believe that early management and intervention will minimise tissue damage and provide quick healing and rapid return to activities of daily living and sport.
A vital key to back pain management is prevention by adhering to an exercise programme, monitored by your physiotherapist and maintaining good posture.
Below are a few tips:
For a healthy and pain-free back, you should really pause regularly throughout the day and do a few stretches and rotations: Start by making sure your posture is correct: visualise yourself as a puppet being suspended from a string that`s attached to the top of your head – the string would keep your chin tucked in, and your ears, shoulders and hips would fall into a straight line, wouldn’t they? That’s a comfortable position for your back.
Exercises For Your Back
Stretch your back by standing up, putting your hands in the back of the waist. Stretch your body up to reach the ceiling and bend a little backwards. Hold for ten seconds and relax.
Now turn your head and shoulders together to look behind you, holding on to the back of your chair so you can turn as far as you can go. Repeat turning the opposite way.
Whatever you do, try to keep your back as straight as possible, dangling on that imaginary string. Remember to use the power of your leg and tummy muscles to lift. And try to get some rest off and on during the day!
Basic Spinal Twist
- Lie on back, arms stretched out to the sides.
- Bend knees and place feet flat on floor.
- Slowly lower knees (keep feet and knees together) to floor to one side as close to the floor as is comfortable.
- Hold the stretch for 15-30 seconds.
- Repeat on opposite side.
Here are a few easy tips from your physiotherapist that will help you to adjust your work space to avoid lower back pain, headaches and other common work-related injuries.
- Take adequate work breaks. Our bodies are not designed to sit for long periods of time and therefore our muscles get tired when we do. Make sure you stand up from your desk and walk around at least every half an hour.
- Make sure that your feet are flat on the floor. If your feet don’t reach the floor, invest in a footrest.
- Clear all obstacles underneath your desk. Any objects left at your feet result in you sitting in an awkward position. Nothing should be obstructing your feet.
- Position your computer monitor correctly. The top most line of your monitor display should be approximately at eye level to avoid straining your neck.
- Have your monitor and keyboard directly in front of you. Your monitor and keyboard should not be to the side of you, but directly in front. Keep the keyboard in close proximity with your shoulders relaxed and your wrists in line with your forearms.
- Adjust you viewing distance. Your monitor should be as far as possible from you while you can still see the screen clearly (generally 45-65cm).
- Get a headset. If you spend more than 50% of your day on the phone or need to type while on the phone, acquiring a headset would be wise.
For any physiotherapy related questions, please feel free to contact Keshri Moonsamy on 031 5846554