BY: Sunny Jaspal
Acupuncture / Blog / Conditions
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Back pain? Stiff neck? Painful shoulders? These problems seem to be affecting many people now, and it is no surprise. As many attempt to work from home due to coronavirus your desk set-up may be less than perfect. A combination of poor posture, incorrect desk set-up and insufficient breaks all lead to pain.
You can read about the correct ergonomics for desk work in a blog I wrote about acupuncture, massage and posture for neck, shoulder and back pain. If you work from a laptop and do not have a laptop riser, why not use a stack of books to raise your screen up to eye level? If you can, invest in an external keyboard and mouse if using a laptop. A height adjustable chair is also important.
There are two acupuncture points which I find vital for neck and back pain, and both can be massaged by using a tennis ball, or other hard ball. GB20 Fengchi and GB21 Jianjing:
GB20 Fengchi is located below the occipital bone, in the depression between the sternocleidomastoid muscle and trapezius muscle.
GB21 Jianjing is located at the highest and most tender point of the shoulder, between the spine and tip of the shoulder.
To use acupressure on these points, lean back against a wall with a tennis ball between you and the wall (see image at top). Push gently, release and repeat. To access GB21 start by standing side on and leaning into a wall and tennis ball. Then roll the ball down the back by turning 45 degrees. You can apply static pressure or roll on the ball, but do not roll on the spine.
Yoga postures I often recommend for back pain are Cat Pose and Cow Pose. If you’re used to yoga, you can flow from one into the other and repeat as many times as you like, articulating through each vertebra as you transition.
I hope these tips will help you to manage any pain you are experiencing. Do you want more advice on this issue? I am currently offering online appointments via Zoom. Contact me to find out more.
BY: Sunny Jaspal
Acupuncture / Blog / Conditions / Massge
Comments: No Comments
One of the most common complaints people seek treatment for is back pain, shoulder pain and neck pain. In fact more sick days are taken due to back, neck and shoulder pain that any other ailment. So why do so many of us suffer with these conditions and what can we do to manage and prevent them?
Many of the people I treat are office workers, often sitting for long hours and working with computers. Poor posture, poor office ergonomics and working without breaks is a recipe for pain. This type of injury is often classed as a repetitive strain injury (or RSI) and may also include the hand, wrist, forearm and elbow. These problems may arise in any situation (not just at a desk) where incorrect posture is maintained.
Back pain, shoulder pain and neck pain can also be caused by stress. Stress makes us feel tense, so in turn we tense our bodies, which leads to pain.
Tips for Easing Pain
Maintain correct sitting posture when working at your computer.
Ensure the top of your screen is at eye level so you head is in a neutral position. If you work at a laptop then consider using a laptop riser.
Elbows should have a 90 degree bend so that the tops of your arms are relaxed by your side, with your keyboard and mouse within easy and comfortable reach. Laptop users consider using an external keyboard.
Feet should be flat on the floor (use a footrest if they do not reach) and knees and hips should have a 90 degree bend.
Sit upright in a relaxed posture, using cushions to support your lower back if needed.
Take regular breaks – use this as an excuse to keep yourself hydrated.
Manage stress by creating a calm working environment.
How can acupuncture and massage help?
Using specialist massage techniques and specific acupuncture points, tension in the tissues is released and pain is effectively reduced. Both acupuncture and massage help to calm the mind, making them great tools for stress management. In addition, advice is given to target the root of the pain such as stretches, hot and cold therapy and meditation.
Want to find out more?