The R.I.C.E procedure should be followed in the 24-48 hours immediately after a sporting injury.  Your recovery time following injury can be greatly reduced by following this advice.  When a muscle, tendon or ligament is damaged blood vessels are torn, blood and fluid accumulate in your tissues and swelling occurs.  Increased pressure due to swelling deprives the surrounding tissues of nutrients and can cause further cell death.  The R.I.C.E...

Soft tissue inury either due to a traumatic event or repetitive strain causes spasm and pain.  Muscles, tendons and ligaments consist largely of a protein called collagen which under normal circumstances is elastic.  When tension is applied collagen stretches, with a return to normal length with the removal of tension.  If collagen containing tissues i.e. muscles tendons and ligaments are overstretched tearing occurs damaging blood vessels. ...

Tips for making yourself more comfortable Posture Good low back support is essential.  Place a rolled up towel, pillow or purpose made support in the small of your back.  There are a range of products for sciatica, lumbar spine, full body, neck or bottom support that can help keep your natural “S” shaped curve of the spine. Ensure you don’t sit on a purse, phone or anything that may disrupt your posture. Sit close to the steering wheel...

Sitting Standing Carrying Lifting Pushing and Pulling Sitting Alignment.  Maintain an upright posture with the head vertically in line with the shoulders and hip.  It is essential to sit in an upright chair to achieve this posture. Low back support is essential for achieving and maintaining an upright posture as described above.  If your chair doesn’t provide adequate support a purpose made support can be used that slides over the back...

Do I need a new bed? Test out your new bed What to look for Types of mattress Types of base Do I need a new bed? The first question is do I really need a new bed, if the answer to any of the below questions is yes you may well need a new bed. Is the bed more than 8 years old?  A beds characteristics may reduce by up to 70% over a ten year period Are you not sleeping as well as you used to? Do you sleep better when you are away from home? Do...

Mutual Responsibility Workstation set-up Take breaks Mutual responsibility Your employer has a responsibility to ensure that your body is not put under undue physical stress at work.  These rules apply to those working from home as well as at the office and to temporary staff.  Employers are liable to prosecution if certain standards are not met. Employees also have the responsibility to take care of their own backs.  They should receive...