Move to keep aches and pains at bay

Move more to keep the aches and pains at bay

If you are working from home, moving regularly throughout the day will help you avoid the aches and pains – and stress – associated with being sedentary. The Chartered Society of Physiotherapy (CSP) offers some exercises you can build into your working day.

EXPERT physiotherapists at the CSP advise home workers to break up prolonged periods of sitting with short bursts of activity to improve mental health and circulation. This can be small amounts of light walking, moving around the house, cleaning, gardening or going up and down the stairs every 30 minutes.

“Increasing your daily activity and doing some more structured exercise such as a brisk walk outside, yoga or weight training can reduce symptoms of stress, anxiety and depression.”

The CSP suggests a range of simple exercises you can build into your working day:

Chest stretch

Sit forward from the back of your chair. With your thumbs pointing towards the ceiling, open your arms out to the side until you feel a stretch in the front of your chest. Ensure your shoulders are back and down. Aim to switch on the muscles between your shoulder blades by gently drawing them together. You should not feel pain or

Image: wavebreakmedia_micro/Freepik tingling in your arms. Hold the stretch for 20 seconds and repeat three times.

Leg stretch

Stand in front of your desk and place your left hand on it for balance. Standing on your left leg, raise your right heel towards your right buttock. Grab your right foot with your right hand. You should feel a stretch along the front of your thigh. Hold the stretch for 20 seconds, repeat three times and then switch legs.

Sit stretch

Perch on the edge of your seat and stretch your right leg out in front of you. Rest your heel on the floor with your foot pointing up. Lean forward slightly from your hips and look straight ahead. You should feel a gentle stretch but no pain along the back of your right leg. Hold the stretch for 20 seconds, repeat three times and then swap legs.

Wall press

Stand with your feet hip-width apart. Stretch out your arms and rest your palms against

There is no perfect posture, the key is to keep moving. Your best posture is your next posture! You may experience aches and pains as the body is not used to being in a particular position for prolonged periods of time. Take regular breaks for movement, try setting an alarm to remind you to get up and move.

You will also find breaks beneficial for your mental health. If you need to make a phone call, try and get away from your desk. Stand up and walk around the room. www.csp.org.uk Long periods of sitting can lead to pain and increase stress

the wall at shoulder-height and slightly wider than shoulder-width apart. Take a couple of tiny steps back, engage your stomach muscles and slowly bend your arms at the elbows. Keep your back and neck straight and look at the wall in front of you. Lower yourself until you are a couple of inches from the wall, then push yourself back up to your starting position. Make sure you lead with your chest so your arms are doing the work. Do not allow your back to arch. Aim for

Is there a ‘perfect’ posture?

three sets of 10 press-ups.

Move more to keep the aches and pains at bay

Long periods of sitting can lead to pain and increase stress

Image: yanalya/Freepik

Image: javi_indy/Freepik

New public health hub for AHPs

PHYSIOTHERAPY staff can now access an online hub that provides guidance and key documents about the role of allied health professionals (AHPs) in public health.

The UK AHP Public Health Hub contains toolkits, strategies, case studies, evidence and evaluation reports, blogs and comprehensive information about the contributions AHPs make to public health.

The free online resource was developed by the Royal Society for Public Health (RSPH) in collaboration with the Chartered Society of Physiotherapy (CSP) and other AHP professional bodies. www.rsph.org.uk

Easily and instantly record all physical pain events

PAIN and discomfort associated with many differing types of musculoskeletal problems can now be self-recorded at the time of the event, in the context and sequence in which they occur using the new Grasp device (pictured above) and software.

The soft, easily compressible device, which is the size of a small pebble, allows the user to easily and instantly record all physical pain events.

When it is squeezed, Grasp records, with a date and time stamp, the strength, frequency, and duration of the squeeze enabling the user to easily and instantly record all physical pain events.

During a light pain attack the user can squeeze gently for as long as the event lasts, if the attack becomes worse, the user can modulate the squeeze to reflect their own perception of the severity of the attack.

Pain experience data is presented as a series of graphs which can show either a single event or trends over time.

By using the Grasp pain recording platform to reproduce in the pain management space, pain care providers can rapidly and easily scale operations to deal with any Covid-19 related service pressures and provide an overview of the effect of any policy changes or new interventions.

Would you like to take part in a pilot study?

Having recently entered the British market, Grasp Health UK will undertake a limited number of pilot studies of around 20 patients per pilot. It will provide the Grasp devices and software free of charge for the duration of the pilot including all training, support and any updates. Further information can be found on the website. https://grasp.global

Government wants to inspire a cycling and walking revolution

THE government has detailed how it will spend £2 billion on increasing the numbers of people walking and cycling for travel.

The plans will involve transforming infrastructure through building thousands of miles of protected cycle routes in towns and cities and improving the National Cycle Network.

To encourage people to take up cycling, cycle training will be made available for every child and adult who wants it, accessible through schools, local authorities or direct from cycle training schemes.

Hangars

So that more people can make cycling part of their commute or daily routine, more cycle racks will be installed at transport hubs, town and city centres and public buildings, and funding will go towards new bike hangars and on-street storage for people who don’t have space to keep a bike at home.

The investment will also see bikes made available through the NHS, with GPs prescribing cycling to people in poor health and making bikes available at local surgeries, including e-bikes.

Air quality

Launching the scheme, Prime Minister Boris Johnson said: “From helping people get fit and healthy and lowering their risk of illness, to improving air quality and cutting congestion, cycling and walking have a huge role to play in tackling some of the biggest health and environmental challenges that we face.” Make cycling part of your commute or daily routine

Image: Freepik

Virtual help with activity planning and motivation

AS a quarter of adults living with a long-term health condition report being afraid to leave the house with coronavirus (Covid-19) restrictions eased, Sport England’s We Are Undefeatable campaign returns with a new advert.

The campaign seeks to encourage people with long-term health conditions to keep active as a means of maintaining good health and wellbeing and, in some cases, managing symptoms. A quarter of those with long-term health conditions say they won’t return to communal sport and leisure centres until there’s a vaccine.

The new advert shows the ups and downs of managing a condition and getting active in these unusual times – a library of customisable mini-workouts, called 5in5, and My Daily Undefeatable, a virtual assistant tool in Facebook Messenger that helps with activity planning and motivation.

This Morning’s resident NHS GP Dr Zoe Williams has also been enlisted to help people living with a health condition to adjust to life, mentally and physically, as lockdown restrictions ease.

The doctor will also oversee the virtual

40% of volunteers are apprehensive about returning

Government wants to inspire a cycling and walking revolution

Maintain routines and build new skills online

coming together of a walking football team and a dance group to get active online under the guidance of two coaches. The team members, made up of people living with long-term health conditions, will meet with their coaches online to learn a routine and build new skills.

Walking football

England’s walking football manager Stuart Langworthy will be coaching the team, with sessions provided for a range of abilities and fitness levels.

He said: “Whether you are already part of a team but don’t feel comfortable about returning just yet, or you simply want to find a new way to get active with a group of like-minded people, these sessions will be a great way to have fun and keep moving in your own space.”

“We hope that the sessions will not only help people stay active and motivated, but also ensure that people don’t feel alone with their condition and can help forge connections with other people who may be feeling the same way.

“We will aim to use the social media to build a good team spirit as well as providing activities suitable for each member.”

The ‘5in5’ concept is a customisable mini-workout to help people living with health conditions explore what may work for them. Users can choose five individual exercises from the library, which you do for one minute at a time. The library will include four categories to choose from depending how you feel – warming up, stress-busting, mood-boosting, and exercises with accessories.

A virtual assistant tool, hosted on Facebook messenger, will check-in with people to see how they’re feeling, physically and emotionally, as well as how they’re keeping active. Users can answer questions about what motivates them to keep moving, and then schedule reminders to check-in on a daily or weekly basis.

Dance

The dance squad will be led by independent dance teacher Katie Mason – a specialist in dance classes for people with restricted mobility, health conditions and/or limited space at home – with the football and dance programmes running for an initial period of 10 weeks, ahead of an intended broadening to more teams and disciplines.

Each team’s progress, along with helpful tips and advice, will also be shared on the We Are Undefeatable social media channels so people can try it for themselves at home. https://weareundefeatable.co.uk

Training to help sports volunteers return with confidence A £250,000 investment is being made to “With our recent Return to Work survey Its content will cover topics such as risk help the sport and physical activity sector indicating that 40% have some degree of management, social distancing, cleaning reopen. apprehension about returning, it is vital and use of equipment and coronavirus

The ReActivate training initiative has we give them the support they need to specific procedures, as well as health and been created by Sport England and the return with confidence and create a safe wellness support for all staff still on furlough. Chartered Institute for the Management of environment for the public.” Upon course completion, participants Sport and Physical Activity (CIMSPA). ReActivate will take the form of a free, will receive a CIMSPA “Covid-Safe” training

“The sport and physical activity workforce online training platform. It will be delivered certificate. ReActivate will be free to use and volunteers are going to play a vital role by a consortium of partners, each with for 12 months, for anyone working or in keeping the nation fit and healthy as we extensive experience in online training volunteering in the sport and physical emerge from this crisis,” said CIMSPA chief and the physical activity sector and led by activity sector in England. executive officer Tara Dillon. Future Active Workforce CIC. www.sportengland.org

Are you or a loved one recovering from coronavirus?

Image: Freepik

Lack of energy, weak muscles and stiff joints are common symptoms. Although it’s important to rest, small periods of physical activity will help rebuild strength and fitness THE risks faced by healthcare workers treating patients with viruses which can be transmitted through the air are highlighted by new research 1 published by the Institution of Occupational Safety and Health (IOSH).

Researchers from University Hospitals of Leicester NHS Trust in the UK and Turku University of Applied Sciences in Finland examined these risks and how different forms of ventilation can protect those treating patients. Under different ventilation, distance and PPE settings, laboratory experiments were carried out using a breathing thermal manikin as the patient and computer simulation to assess contaminated and supply airflow. RECOVERY from coronavirus, much like its symptoms, differs from person to person. Someone on the path to recovery may worry they’re not getting better as quickly as they’d like and question whether the way they’re feeling is normal.

Regardless of whether someone was admitted to hospital or stayed at home during their illness, the body goes through a lot and it can take time before people start to feel like themselves again.

Some will find they have been left with symptoms that are slow to get better. Others have reported recurring symptoms. Some of the more common symptoms that people have been left with are: feeling tired a lot of the time, often with a lack of energy; weak muscles and stiff joints, which can make balance and walking difficult; feeling breathless, especially when active; a lingering, troublesome cough; loss of weight and muscle mass leading to a general

Better environmental control can protect staff from viruses

weakness; losing interest in food and feeling

It found that if the healthcare worker is leaning over a patient lying on a bed in an isolation room – for example, to check blood pressure, pulse rate of temperature – the air the patient breathes out flows directly towards them. In a room with mixing ventilation, this means their exposure level rises by up to six times, significantly increasing their chance of infection.

Image: wavebreakmedia_micro/Freepik

Well-positioned room ventilation design will reduce risk

Downward ventilation

One form of ventilation, called local downward ventilation, can reduce this exposure to one third of the exposure found with a general mixing ventilation, researchers found. However, consideration has to be given into how this is designed and where it is placed to minimise discomfort for patients, for example from draughts such a system creates.

The report adds that the position of the exhaust plays a role in healthcare worker protection, in addition to supply air distribution. In this study, the most effective exhaust positions were in the wall behind the patient bed or in the lighting panel above and behind the patient.

Dr Julian Tang, Consultant Virologist at the University Hospitals of Leicester NHS Trust, said: “We have to try to improve the amount of clean air in the environment compared to the amount of contaminated air.

“Obviously it’s difficult to modify existing isolation rooms to these new findings and some existing facilities will be easier to modify than others, but if you know what the optimal ventilation design and strategy is, you can work towards it.” www.iosh.com

Are you or a loved one recovering from coronavirus?

unmotivated to eat; difficulty chewing and swallowing; finding it hard to get off to sleep and stay asleep; finding it hard to think clearly and feeling forgetful at times.

As coronavirus is still relatively new, people will be unsure of what they can do to help speed up their recovery. Age UK has drawn up a list of things people can be doing to help get back to their normal selves.

Nutrition

Eating and drinking regularly throughout the day is important to help keep strength up and aid recovery. Being well nourished and hydrated will help the body fight the illness.

If someone’s appetite is small they should try to eat six small snacks throughout the day. Eating something is better than nothing so have anything which takes your fancy – you might have a milky coffee or hot chocolate, a small piece of cake, small

It’s important to stay hydrated so try to have eight drinks throughout the day finger foods and small pieces of ripe fruit to freshen your mouth. It’s important to stay hydrated so try to have eight drinks throughout the day.

Physical activity

Although it’s important to rest, small periods of physical activity will help to rebuild strength and fitness.

Start off with small things, such as going to make a drink, or getting in and out of a chair a couple of times. Doing a little bit each day is important, as is listening to your body and making sure not to overdo things.

Taking time to rest between each task is good, and if someone experiences fatigue one day, they should have a rest and try again the next.

Don’t be disheartened

Feelings of frustration are natural if someone feels unable to do the things they could before, or about the length of time they’ve been unwell, but try not to be disheartened. Even if recovery isn’t as quick as expected, it’s important to stay positive and motivated. Comparing recovery to someone else’s isn’t helpful, as the process will be different for everyone. It is often helpful to take some time to think about what is important and set achievable goals to help get there.

Discussing experiences

It can help to share experiences with friends and family or maybe a self-help group, where others have experienced similar feelings. This can be a good way to help process and come to terms with it.

Relaxation techniques and mindfulness can help manage difficult and unhelpful thoughts and emotions. If more help is needed, speaking to a GP is good idea. GPs understand how upsetting having coronavirus can be and how poorly it makes people feel. www.ageuk.org.uk

Under starter’s orders for the VIRTUAL Marathon

This year’s Virgin Money London Marathon will be a virtual event for BackCare runners and thousands of other entrants who are determined to achieve their personal goals after so many gruelling months of training.

Participants can run the 26 miles on their choice of course

ANDY GARRATT, 52, Tunbridge Wells

“I started running four years ago at my local park run to help improve my asthma. I gradually started to run a little bit further until I found myself last year running 10k to get fit for a skiing holiday. After running a half marathon last year, my wife, who is a chiropractor, told me BackCare were looking for people to run the London Marathon for them, so I thought this would be a great opportunity to raise money for a charity that aims to prevent back pain.” https://uk.virginmoneygiving. com/AndyGarratt

Andy Garratt Jane Morgan

JANE MORGAN, 48, Quedgeley, Gloucester

“I started running approximately nine years ago. I thought it would be a case of trying the couch to 5k and getting bored of it by week three but I managed to stick it out and have now completed a few half marathons, 10ks and numerous 5ks. I am a run leader/coach and love nothing more than seeing others achieve their goals. My husband has scoliosis and kyphosis of the spine and this causes considerable pain at times for him. Understanding back pain and ways of easing it will be very important to his future.” https://uk.virginmoneygiving. com/JaneMorgan27 Nicola Brammer

NICOLA BRAMMER, 45, Burston, Stafford

“I am running for BackCare because two years ago my back pain was so bad I couldn’t walk, let alone run. Improved back health has helped me to love life and running instead of dreading sitting or standing. So many of us suffer from the misery of back pain at some point in our lives.” https://uk.virginmoneygiving. com/NicolaBrammer

PAUL ROBERTS, 56, Amersham

“Like many people I’ve had issues with my back over the years. However, last year I injured it which laid me up for weeks. Since then I’ve had to make a few lifestyle changes THOUGH only the elite races for men, women and wheelchair athletes will take place in London’s St James’s Park, everyone with a place in the event has the chance to run the 26.2-mile marathon distance from home or anywhere in the world on the course of their choice.

All finishers will receive the coveted finisher medal and New Balance finisher T-shirt. In addition, all runners and charities will also be able to defer their place to a future London Marathon – in 2021, 2022 or 2023.

Any runner that was accepted to run in the 2020 event can take part in the Virtual 40th Event on 4 October and still have their place deferred.

(PLEASE NOTE: Our list of runners is correct at time of going to press. Updates will be available online.)

Paul Roberts

and work on my fitness and stretching. I’m not a life-long runner, I started with the couch to 5k in 2011 and have been ramping up the miles over the years. This will be my first full marathon.” https://uk.virginmoneygiving. com/PaulRoberts109

RICHARD POTTER, 38, Tiverton

“I have suffered with degenerative disc disorder for the past 15-16 years and simply

wouldn’t be able to function day to day without regular exercise – especially running which I have been doing for the best part of 10 years and has made a huge difference to the back pain and my general mental health.” https://uk.virginmoneygiving. com/richard.potter1

Sarah Millington

SARAH MILLINGTON, 39, Worfield, Bridgnorth

“After suffering back problems since I was 18, then a replacement disc in 2017 and spinal fusion in 2018, I decided to prove my consultant wrong that I couldn’t run. I completed VLM in 2019 and in 2020 want to raise money to ensure other people don’t have to resort to surgery to be able to run.” https://uk.virginmoneygiving. com/Sarah4uk

Amanda Waters

AMANDA WATERS, 49, Wokingham

“I am not your typical runner; the other side of 40, slightly chubby and often mistake gym for gin! I had debilitating back pain during my first pregnancy that I thought would go once I had the baby. It didn’t, it stayed with me for over 10 years. I tried many treatments with some giving short-term relief. I ended up having spinal fusion surgery in 2012. The recovery sparked my interest in other treatments and a six-year journey to retrain as a chiropractor. I am now a fully-fledged chiropractor and living life to the full. I consider myself lucky as I no longer have back pain. However, I see people every day who are in pain and hear how it is affecting their everyday life. I can only help a finite number of people each week; by raising funds for BackCare I can help many more.” https://uk.virginmoneygiving. com/AmandaJWaters

Vida Spiller

VIDA SPILLER, 42, Aylesbury

“I still struggle with pain, my husband goes through it daily and my mum had terrible problems with her back. As a child seeing her in such pain and ending up in hospitals so often made me feel sad and helpless. I want to raise money to help people with such horrible pain.” https://uk.virginmoneygiving. com/VidaSpiller1

Michelle Carr

MICHELLE CARR

“I got into running around five years ago and quickly became hooked. Exercise, in particular running, has really eased my physical pain and improved my mental wellbeing. I consider it an essential part of my daily routine and feel proud to call myself a runner. My mother has also suffered back pain all her life.” https://uk.virginmoneygiving. com/MichelleCarr7

Zoe Hughes “I’ve chosen to run for BackCare this year as I am one of the many people who has to do literally that ... ‘care’ for my ‘back’. Having been run over by a taxi 13 years ago and spending over a year living on Fentanyl and Oramorph, I now live on running as it keeps my back supple and pain-free.” https://uk.virginmoneygiving. com/ZoeHughes11

Hamedah Shkokani

HAMEDAH SHKOKANI, 32, Borehamwood

“When I was 15 I was diagnosed with scoliosis (curvature of the spine) and at 16 I had major surgery to correct this. Now I live a normal life and exercise is a big part of that. Scoliosis can often cause back pain and so running for a charity which is relatable makes it even more rewarding.” https://uk.virginmoneygiving. com/HamedahShkokani Kate Lancefield

KATE LANCEFIELD, 39, Hawkinge, Folkestone

“I have suffered with back pain for about 12 years. I have found running has helped so much, keeping me active and helping manage the pain. I am excited about running the Virtual London Marathon and looking forward to fundraising for this amazing charity.” https://uk.virginmoneygiving. com/KateLancefield

ROSEMARY COPSEY

“I’m raising money for back pain in recognition of all health care workers, nurses and carers working hard in our hospitals, nursing homes and communities, including my sister who is now sadly a wheelchair user following an accident. I’m a health care worker myself and suffer from back pain. There are many people out there who have damaged their backs working in the health sector or looking after loved ones. Each and every penny will help.” https://uk.virginmoneygiving. com/RosemaryCopsey

JONATHAN CROCKER

“Time to get running and jump from ‘unable to walk’ to ‘four hours of running’ in just under five months.” https://uk.virginmoneygiving. com/crockerrun2020

JODIE GROVER

“It seems bad backs run in the family with both mum and I suffering. I am running this time as a tribute to my mum. She had real problems with her back that caused her a lot of discomfort but it never really stopped her.” https://uk.virginmoneygiving.

com/JodieGrover1 Mary Hockenhull

MARY HOCKENHULL

“I’ve suffered for a number of years now – on and off – with a variety of unwelcome back and shoulder issues. Despite this, I am very lucky that none of these issues/injuries has stopped me from running for any significant length of time, and so I wanted to raise money for a charity close to my heart that helps raise awareness.” https://uk.virginmoneygiving. com/MaryHockenhull

www.virginmoneylondon marathon.com www.backcare.org.uk

For further information and free posters, email info@backcare.org.uk

BackCare, Monkey Puzzle House, 69-71 Windmill Road, Sunbury-on-Thames TW16 7DT. +44 (0)208 977 5474 Registered Charity No: 256751