Activities To Do With A 4 1/2 Month Old 10 Things Physio’s Wish You Would And Would Not Do

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10 Things Physio’s Wish You Would And Would Not Do

Physio’s are kind and caring people who help patients get better. Physiotherapy we have put together a list of our top 10 things that we would really love you to know that will help you get better faster or prevent injuries from happening in the first place.

1. Home Exercise Program or practice

Physiotherapy is not all hands on treatment that you receive during your hospital stay with us. 99% of the time we will write you a home exercise that needs to be done at home every day. Much of a patient’s success will come from doing homework and receiving advice from a physical therapist. People can spend 1-2 hours with us at the clinic but it’s what they do on the weekend that makes the biggest difference.

2. Don’t live with your pain before it’s too late

As a general rule, the longer you are in pain, the harder it is to get rid of it. Therefore, “pain lasting more than 2-3 days should be seen by a physiotherapist as soon as possible”. The problem with being out of pain for weeks or months is that you will start to move differently and use the wrong strategies. This can change the body pattern in the brain making you more set in your dysfunctional ways and can also lead to injury in other areas.

3. Film or video your workouts

One of the reasons for not doing a good workout at home is “I don’t remember how to do it”. OK, fair call, we all have a lot on our plate and trying to remember new exercises and correct techniques can be a bit difficult. With today’s technology every phone has a camera or camera, which means there is no exception. Ask your physical therapist to film you doing the exercise so you can watch it again when you get home and need to do your program.

4. Keep your body active

Participating in exercise and physical activity is important to your health and well-being. In today’s life, where you spend a lot of time sitting, you need to break this sedentary time to avoid injuries associated with long hours and without weight. The benefits of exercise are well known, but many people still neglect to fit 30 minutes of exercise into their day. Exercise is one of the best preventive measures you can take against disease and should not be ignored regardless of your age.

5. Be aware of your body

With the increase in desk workers we will see an increase in postural pain related to the back and neck. This is often associated with poor desk setup, long sitting hours (8 hours/day), poor awareness of body position or progressive changes over time. Many postural conditions cannot be avoided by using good posture, using a standing desk, checking your office setup and breaking up your breaks with exercise.

This is not all about desk staff! Manual workers also need to watch how they lift and move every day to avoid injury. We often see businesses with bad habits that are mostly due to bad habits and long-term work processes.

6. Control your weight

Being overweight or obese puts more stress on the joints of the body. This can lead to osteoarthritis, bone wear, reduced aerobic capacity and many other health concerns. For many people in this group their back or knee pain will be reduced by losing 10-15Kg, although sometimes the ultimate goal will be to lose 20-30Kg. Some people find it very difficult to lose weight because of lack of motivation, lack of time, lack of knowledge etc. You are more likely to achieve your weight loss goals if you seek the support of family and friends and ask the right doctors. for instructions.

7. Don’t search for your cause on the internet

It can be tempting to Google your pain or injury in an attempt to diagnose what is going on .. However, after asking a few questions this self-diagnosis fits the bill Google. In some cases people are correct but in other cases they are not, causing anxiety and fear associated with pain. The best idea is to visit your physiotherapist and get it checked out. Then you can ask and ask about where you can read more about your injury.

8. Stretch/exercise

Measuring your physical activity, exercise and stretching is very important for maintaining the long-term relationship between the muscles. Muscles can become tight and shortened which can reduce mobility and lead to injury. For example, tight hamstrings or hip flexors or muscles can cause back pain. We recommend taking 10-15 minutes every few days to do some stretching of the muscles.

9. Invest in good sports equipment and shoes

If you are going to participate in sports and physical activities, you should buy the right protective equipment specifically for your sport and needs. You only have one body and most of it is irreplaceable. Shoes are another important consideration.

10. Keep moving if your back hurts

If you have back pain, please walk. This is old school thinking but there is more evidence today that holding the phone will provide better results. If you are very sick (can’t move, very sick) then you need to go to the hospital. However, if you are still able to walk but have some pain then you should see your physiotherapist ASAP. It is recommended that back pain patients should not sit for more than 20-30 minutes at a time, hold a cell phone, use a fire ball for treatment as needed.

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