Do you have a Pelvic Tilt?

Have a look at your posture in the mirror. What do you see?
Do you have a pronounced lower back arch? Do your tummy and bottom stick out a little bit? This posture indicates an anterior pelvic tilt, meaning your pelvis tips forward more than it should.
As in the above picture, everybody’s pelvis will naturally tilt slightly forward, but when the angle of the pelvis tips sharply forward, it is out of position.
To give yourself a better idea of the depth of your pelvic tilt, find the pointy bone at the front of your hip, and the corresponding pointy bone on your back.

Look side-on in the mirror. If you have an anterior pelvic tilt, the front bone will be significantly lower than the back.
So why is this a problem?
Well, if your pelvis is in the wrong position, it can put everything else out of position too! As well as your lower back and hips, it can cause pain and tightness in your upper back, neck and throughout the rest of your body.

An anterior pelvic tilt is often the result of sitting too much, sitting incorrectly, or most often from a combination of the two.
Excessive sitting causes an imbalance in the muscles controlling the pelvis. While some of these muscles become weak and inhibited, others become tight and overactive.
To fix an anterior pelvic tilt, you will need to stretch the tight/overactive muscles (hip flexors, tensor fascia lata, quadriceps, lower back erectors and thoracolumbar fascia), and strengthen and activate the weak/inhibited muscles (gluteal group, hamstring, abdominals and oblique’s).

Do you have carpal tunnel syndrome?

You may first notice it as tingling or pins and needles in your thumb, index, middle and ring fingers. Your hand may feel weaker than usual, and you may even drop objects.

Perhaps you’re woken at night with pain in your hand that’s relieved by shaking, hanging or massaging the hand. The pain may even involve your arm and shoulder, and you can experience darting pains from the wrist.

These are all common symptoms of carpal tunnel syndrome.

The Carpal Tunnel Ligament

 What’s a carpal tunnel?

The carpal tunnel is a space in the wrist surrounded by wrist bones and by a rigid ligament that links the bones together. The median nerve runs through the narrow carpal tunnel. If any swelling occurs, the large median nerve can easily be compressed, causing symptoms of CTS.

Swelling in the wrist can occur during pregnancy, with medical conditions including diabetes, rheumatoid arthritis and thyroid imbalance, and as a result of repetitive hand movements common in many occupations. The tendons in the carpal tunnel can become irritated and inflamed by awkward postures, strong gripping, mechanical stress on the palm, vibration, or repetitive hand movements.

What about keyboard work?

A possible link between CTS and keyboard or computer use is now considered doubtful, with most reviews finding no consistent evidence to support that extensive computer use is a risk factor.

However, keyboards can cause any pain or strain in the hand and wrist, and symptoms can come from elsewhere along the median nerve. Its not to say that computer keyboard use doesn’t cause disorders of the arm, but is doesn’t cause carpal tunnel syndrome.

How to treat CTS.

You can’t work through carpal tunnel syndrome.

Despite pain and stiffness being initially mild, they can increase until your hand hurts all the time, and you can suffer permanent damage if the cause is not addressed.

Treatment includes rest, anti-inflammatory drugs, cold packs or a splint. Certain medications can also help to reduce the swelling.

If symptoms are severe, surgery may be necessary, but should not be the first choice of treatment.

Source: safetyandhealthmagazine

How Much Water Should You Drink?

Water is essential to the human body, and makes up between 50 and 75 per cent of our bodies. We need

water for most of our metabolic processes, and as we cannot store water, we require a fresh supply every day.

Adult women require approximately 2.1 litres (8 cups) of water a day,

while men require a bit more at 2.6 litres (10 cups) a day.

Though your life style, the weather, medical conditions and physical activity can all effect the amount

of water your body needs to function at peak condition.

Benefits of drinking water:

Meeting your daily water requirements promotes cell growth and kidney health, aids in digestion, helps regulate body

temperature, cushions your joints and gives your skin a healthy glow. Quenching your thirst through drinking water can also

reduce your desire for other less healthy drinks such as soft drink or fruit juice, which both contain lots of sugar. Many people

drink their daily calories, so replacing these with water can also contribute to a healthy diet and weight loss.

How can you increase your water intake?

  • Carrying a drink bottle with you can remind you to drink water more regularly.
  • You can track your water intake by filling up your water bottles at the start of each day, and trying to drink the daily amount.
  • Try to develop the habit of sipping water frequently throughout the day.

Source: Betterhealth.vic.gov.au