Recovering from RSI with Osteopathy

The human body is meant to move. It’s not meant to move like a machine in a factory – repetitively performing one action. And yet office work, modern technology and many manual jobs force us to move in such a way. Even our leisure time is invaded with some sports, hobbies and instruments encouraging limited, unbalanced, repetitive movement patterns. If we’re unlucky Repetitive Strain Injury (or RSI) can be the result. And it can be debilitatingly painful. So let’s talk about recovering from RSI with osteopathy.

What Is RSI?

Repetitive Strain Injury, also called Occupational Overuse Syndrome, is really a descriptive term for overuse injuries rather than a specific diagnosis. The condition can affect any part of the body although it’s more common today in the wrists and forearms due to our reliance on computers and keyboards at work. Carpal Tunnel Syndrome is a type of RSI, as are bursitis and tendonitis. We have a lot of names for it: tennis elbow, texter’s thumb, housemaid’s knee, trigger’s finger, Rubik’s wrist (when Rubik’s cubes had everyone obsessed). The list goes on. In fact, when the condition was first described back in 1700 by Italian physician Bernardino Ramazzini after observing industrial workers, he noted more than 20 categories of RSI.  It's simple really - repetitively performing one action without rest can cause inflammation and damage to the body’s soft tissues and nerves. Symptoms can include tingling, numbness, shooting pain and burning sensations, excessive weakness and fatigue, and clumsiness.

What to do about it?

Firstly, please don’t ignore the mild, early symptoms. A small annoyance can become chronic pain if left untreated and continually exacerbated.  Now some commonly given advice is to stop doing the activity causing you pain. But as osteopaths we know that’s sometimes not realistic or desirable: a guitarist with a gig coming up can’t just stop practising and a keen tennis player shouldn’t have to give up the sport they love. And we all have to work!

So, what can be done to prevent it?

Ergonomics

Take the time to ensure your work (and play) space is ergonomically sound. Check that your desk, chair and monitor are set at the right height. Similarly, make sure you’re playing with the right sporting equipment for you.

Rest

Take breaks throughout the day and move differently during them. The repetitive nature of typing, playing the piano or swinging a golf club is a problem, but so too is the limited range of motion those actions take you through. Take a moment to stretch and move in an alternative pattern (a few wrist rotations if you’ve been typing for hours for example.)

Posture

Working in a misaligned posture places extra load and aggravation on your body. So sit, stand and move well through whatever activity you’re doing. It’s important to note, that having your environment set-up with ergonomics in mind will help with this, but even the best chair can be slumped in! If you’re really too tired to move well then it’s time for that rest we mentioned earlier.

Treatment

Make an appointment with the osteopaths at Holistic Hands Osteopathy by calling 0439379847 today.  The sooner you make an appointment the sooner we can help you. If you have only niggling pain, but it’s becoming persistent, please take action before it becomes debilitating. If you’ve taken steps to improve your workstation, implement rest breaks and moved mindfully, but find things have not improved in forty-eight hours, we advise you make an appointment as soon as convenient. But don’t despair if you have left it too long and are suffering chronically. It might take a little longer, but we can still help. It’s what we do! 

After an initial consultation to understand your discomfort and its causes, your treatment will most likely include massage, stretching, and possibly the realignment of some affected joints.  Your osteopath will also advise you on exercises and stretches to bring relief.  While a cure is unlikely to be instantaneous, your osteopath is uniquely skilled to assist in recovery from RSI. By promoting blood flow to stiff or painful soft tissues and returning the body to a balanced alignment, your osteopathic treatment enables the body’s own healing mechanisms to work efficiently.  

We look forward to seeing you at the clinic and helping you back to tennis, golf, gardening, guitar-playing, writing, sewing (or working) with less pain.

Osteopathy for Neck Pain

Did you know that approximately 1 in 3 adults experience neck pain at least once a year? It’s not surprising that it is a common reason that our patients come into Holistic Hands Osteopathy seeking osteopathic treatment. Research shows that neck pain is more persistent in people who have experienced back pain. As osteos who regularly treat patients with neck and back pain, we’ll share some simple steps to follow to reduce the risk of strain in your daily life. Read on to find out about the types of neck pain, and how osteopathic treatment could help.

Function of the neck

The neck, or cervical spine, contains the smallest vertebrae in the spinal column. It has several very important functions: to support the head and its range of motion, to allow blood to flow to the brain, and to protect the spinal cord.

What are the common symptoms of neck pain?

Neck pain is usually acute, which means it resolves within a few days or weeks. If it persists for longer than 3 months, it is considered chronic.

The common symptoms of neck pain include:

●     Muscle tightness, stiffness, and a decreased range of motion

●     Persistent aching

●     Pain that worsens when moving

●     Stabbing or sharp pain

●     Pain that radiates to the head, shoulders, and arms

●     Headaches

What are the common causes of neck pain?

Neck aches can be caused by something minor like sleeping in an awkward position or sitting at your desk for too long.

Some common causes of neck pain include:

●     Poor posture

●     Overuse and strain from sitting for long periods at the computer, or straining while holding your smartphone

●     Slouching forward, or straining while driving

●     Tension/stress

●     Osteoarthritis

●     Awkward sleeping position

●     Whiplash caused by vehicle accidents

●     Sports injuries

Less commonly, neck pain can be caused by serious illness or infection. If you have severe pain accompanied by fever, or numbness in your arms or legs, or you have injured your neck in a fall or accident, be sure to seek medical treatment from a doctor promptly.

How to prevent neck pain?

While it can’t always be avoided, there are some simple steps to reduce your risk of experiencing a strain, including:

●     Practice good posture when sitting and standing, especially for prolonged periods of time. If you need help to resolve postural issues, come and see us!

●     Reduce stress/tension by stretching, practicing yoga or meditating regularly.

●     Use a backpack instead of a shoulder bag when carrying a heavier load to distribute the weight evenly.

●     Check the ergonomic setup of your workstation - adjust your chair or screen to make sure the top of your monitor is at eye level. Keep your head straight, and your shoulders tracking directly above your hips.

●     Check your pillow - is it too soft or too firm? When was the last time you replaced it? You may need to try different pillows to find the right fit.

How to treat neck pain at home

You can manage some mild neck aches at home. Some of the treatments we like include:

●     Heat or ice therapy.

●     Modifying activities that aggravate or cause discomfort.

●     Gentle movement and stretching to prevent the area from tightening further.

How can osteopathic treatment help?

As osteos, we commonly treat neck and back aches in the clinic. Whether your symptoms are acute or chronic, osteopathic treatment could help get to the bottom of them. When a patient comes into the clinic with neck pain or discomfort, we will use a range of soft tissue techniques, including massage therapy, joint manipulation, and stretching which may help to increase blood flow to the area, reduce tightness, and restore your range of motion.

If you need help to manage your symptoms, come and see us. We will assess your symptoms and come up with a treatment plan to get you back to your best.