Working from Home in CV Times

Many of us have struggled to mimic our workplace desk setup at home, which often leads to discomfort – very understandable when considering the hours spent in one, less than ideal position.
Tips for sitting well:
  1. Sit with your backside right to the back of the chair, so that the lower back arch support is supporting your lower back
  2. Have your chair close to the desk, so that you are not reaching for your mouse and keyboard
  3. Keep your chest open, chin tucked, and shoulders relaxed, with elbows by your side (as to not reach forward)
  4. Have your screen at eye level. This can be done with an external monitor added to your laptop, OR your laptop propped up on some books, with an additional keyboard and mouse attached.
  5. Have both feet planted on the ground. If they cannot reach, then place some books under them.
  6. And have REGULAR BREAKS. Every 30 minutes to an hour. Stand up, drink water, and move your body in creative ways! This could be very productive time to get the blood and oxygen to the brain for greater productivity! Consider writing up a break plan, with short exercises you can do each break, tick those boxes!
If you are struggling with postural discomfort from home, we are here to help, providing musculoskeletal relief and advice on home exercises and how to get your set up optimised for comfort!

City Osteopathy has Australia’s FIRST Execise Rehabilitative Osteopath! Congrats Dr Bronwyn La Brooy!

Bronwyn has been awarded as the first Exercise Rehabilitative Osteopath in Australia!  She started with a degree in Exercise and Sport Science before undertaking her Osteopathy studies, and now this degree with ongoing professional development has had recognition by our governing body; Osteopathy Australia.

Not only is she our Pilates manager and resident rehab guru, but what you probably don’t know is that she has over 13 years experience working with complex medical conditions, chronic pain and chronic health complaints; using the base that “exercise as medicine.” Here at City Osteo we have ongoing in-house professional development and Bronwyn is teaching us all the latest in medicine and healthcare so we are all up to date on current rehabilitative research.

This is a massive achievement and a testament to her many years of study and hard work. Soak up her knowledge in a treatment room, as we all realise – treatment doesn’t stop when you leave the table.

Dr Bronwyn La Brooy shares some stretches during the COVID lockdown!

Hi everyone,

I hope you are all well and healthy. I just want to take the time to thank-you all for the support we’ve received at our clinic. We really appreciate it.

I have had a few patients contact me wondering what they can get treated so I thought I would provide a few examples of what we are seeing in the clinic during the current crisis.

Acute pain:

YES! Those that are suffering from any acute injury and therefore restricting them with pain! A lot of these patient don’t need or want to go hospital or GP. Manual therapy helps to improve their function of life.

 

Chronic Pain/ Ongoing Pain:

Those that have constant niggles through out the year – e.g. lower back pain. They may now be having flare ups due to lack of consistent treatment or working from home. These niggles may also be exacerbated by increased exercise! At the start of the crisis we initially delayed these “Maintenance treatments” however many patients need these treatments to support their everyday function.

 

Postural pain:

Many of you are sitting at new desk set-ups whilst working from home. The chair might not be at the correct height or even your laptop, keyboard and mouse. New pains can arise from this and its important to be treated for it so it doesn’t turn into an ongoing chronic problem.

 

But put simply, almost all conditions are acceptable to be treated. The Government have urged us to stay open to take the pressure off the front line health care system. But if you have any queries please, please don’t hesitate to contact me on 0432 592 842

As many of you know I love to give you a few stretches! These can be done from home and don’t take long at all. 

Hold these for 5-10 seconds, both sides, 2-3x:

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*If you don’t make faces in your stretches you’re not doing it right! :)

I hope this helps to clear things up. Please don’t hesitate to call me or text me.

The clinic rooms, beds and all surfaces are constantly cleaned throughout the day and even better – there’s no one in the lifts!!

Stay safe and healthy,

Bronwyn La Brooy

Melbourne Osteopath

City Osteopathy

Personal message from Dr Matthew Franz, Osteopath at City Osteopathy

Hi everyone,
I hope you are all well and healthy. I just want to take the time to thank-you all for the support we’ve received at our clinic. We really appreciate it.
I have had a few patients contact me wondering what they can get treated so I thought I would provide a few examples of what we are seeing in the clinic during the current crisis.
 
Acute pain:
YES! Those that are suffering from any acute injury and therefore restricting them with pain! A lot of these patient don’t need or want to go hospital or GP. Manual therapy helps to improve their function of life.

Chronic Pain/ Ongoing Pain:
Those that have constant niggles through out the year – e.g. lower back pain. They may now be having flare ups due to lack of consistent treatment or working from home. These niggles may also be exacerbated by increased exercise! At the start of the crisis we initially delayed these “Maintenance treatments” however many patients need these treatments to support their everyday function.

 

Postural pain:
Many of you are sitting at new desk set-ups whilst working from home. The chair might not be at the correct height or even your laptop, keyboard and mouse. New pains can arise from this and its important to be treated for it so it doesn’t turn into an ongoing chronic problem.

 

But put simply, almost all conditions are acceptable to be treated. The Government have urged us to stay open to take the pressure off the front line health care system.
 
As many of you know I love to give you a few stretches! These can be done from home and don’t take long at all.
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COVID 19, start running!

Has Covid-19 started your transition into running?!

This has to be one of my most favourite things to come out of this period. Luckily with the beautiful weather March and April have delivered, it’s never been easier to chuck on some runners and go out and give the dreaded beast a go! – Especially if your gym has recently closed down, or you want to challenge yourself a new way that’s outside your comfort zone.

Whilst it does seem “easy” to put some runners on, there are a few things we need to do to help make sure that you don’t injure yourself!

I’m going to completely running – nerd you out now!

The first main thing is to set and keep a routine. As I’m sure almost everyone has had a shift in their lives, be it work, family, or now becoming a teacher for your kids, but trying to keep a routine in all forms of life is so highly important. Especially in running (or exercise), and it can very easily be the first thing to disappear.  For me, I like to set a weekly goal to be out 3 times a week, and if I cant do that for whatever reason, its to not feel guilty about not doing it, but to get back into the routine the following week.

For those that have spoken to me about running, one of the main things we talk about is to always start slow! (distance and time wise). It can feel very easy to feel fantastic and whip out a 5km + with no training, quite fast, but then going up and down stairs and seats will be your nemesis for a few days! This is the EASIEST way to bring on an injury. Too fast too soon! If you’re a beginner – a couch to 5km program is great, or if you prefer, the Nike Run club app has guided running by some incredible athletes – (the guys that paced Kipchoge to his sub 2hr marathon running were two Melbourne boys that feature on this app, and some world champ females as well). Basically these apps/programs get you out moving 2-3 times a week as well, and alternates running/walking/intervals to suit your fitness level. Your own PT in your ear/spreadsheet (again, I’m a bit nerdy!)

And thirdly, smile! That’s probably the biggest thing I’ve noticed on my runs in general. It’s what keeps us as a special community. Even if the smile turns into a grimace based on your work effort! It’s never been more important in this time to feel connected, and will make you forget about your aching legs or heavy chest for a few moments!

Good luck, give me a call if I can help in any way :)

Dr Bronwyn La Brooy

Melbourne Osteopath, City Osteopathy

PS – foam roll, spikey ball, charge your watch and you’re all set!

Set up to work from home!

Home Office Set Up – An Osteopaths Perspective…..

Recent times has encouraged those who can work from home to do so. Working from home can be challenging, so setting up a space that is ideal to work in is essential and can help reduce the risk of common aches and pains.

Where possible the following should be considered when setting up your workstation at home.

1. ENVIRONMENT

Creating a separate space at home dedicated to work is important. This can help with productivity and reduce distractions that may come with working in a different environment.

A dedicated space or room in your house for working hours that has; natural light, fresh air/good ventilation and limited outside noises and distractions are great spaces to set up your workstation.

 

2. DESK & CHAIR

Choose a chair that has a high back, good back support and adjustable chair height. Your chair height should be adjusted so your feet are sitting flat on the floor or on a footrest and your knees at 90 degrees.

Please ask us for any advice regarding chairs, we can recommend one that suits you.  Call us on 9663 5450 or email your osteopath.

You can use a rolled up towel or small cushion behind your lower back to provide support if your chair at home doesn’t have lower back support or you can’t get a new one.

Your knees should be able to fit under the desk with space between the two. If your desk is too high you can always lift your chair and use a footrest to allow your feet to be supported.

3. MONITOR & SCREEN

Your monitor should be directly in front of you at eye level. If you use a laptop you can prop up your screen with books or boxes for example to adjust the height. We recommend you get a larger screen than a laptop if you can, it means you don’t lean forwards to see, and its more relaxing for your eyes.

4. KEYBOARD & MOUSE

If you have access to a separate keyboard and mouse this is ideal to use. Have them within easy reach so your arms are close to your body, resting comfortably on your desk and elbows approximately at 90 degrees. Consider getting a vertical mouse, these are a lot more ergonomic, they reduce tension in your arms and shoulders. We can recommend a few, please just ask.