Our Physios
Contact Us
Contact nr: 060 679 0787 or
071 768 2629
Physical Address:
64 Michelle Ave, Randhart
(Archimedix corner)
Tips and Advice
Do I need to use heat, ice or both?
- For acute injuries, (usually red and swollen) use the PRICE regime:
P - Protection
R - Rest
I - Ice (10 minutes on, 10 minutes off)
C - Compression
E – Elevation
- For chronic pain:
Heat should be applied over the area. A hot water bottle or microwave bag (for sale at the practice) can be used for approximately 20min.
Warm up before exercise:
Dynamic (active) warm up is superior to static stretching.
Dynamic warm up raises the body temperature and prepares the heart, lungs, joints and muscles for activity.
Static stretches can be done after exercise when the muscles are warm, but not beforehand when the muscles are still tight and cold.
Over stretching cold muscles can cause injuries.
Back Care:
- Sleeping position
1. Side lying
2. One pillow supporting the neck. (Pillow height should fill the gap between the ear and the tip of the shoulder so that the head and neck is neutral)
3. One pillow between the knees.
- Lifting or carrying objects.
1. Don’t overload your spine, walk a few times with small loads instead of one heavy load.
2. Bend your knees and hips when picking up objects, not your back.
3. Never twist and bend at the same time.
4. Lift and carry objects close to your body.
Incorrect Correct
- Good posture
1. Avoid standing with a skew pelvis (Avoid shifting the body weight to one leg)
2. Avoid sustained positions. Take frequent breaks to move and change position.
3. Avoid slouching
4. Have a back friendly desk set up:
- Computer screen needs to be level with your eyebrows.
- The Shoulders relaxed.
- Elbows approximately 90°
- Forearms rested on armrests.
- Wrists in line with forearms.
- Keyboard and mouse at a comfortable distance to avoid
reaching forward.
- Back against backrest.
- Hips slightly higher than knees.
- Both feet touching floor.
Family Physiotherapy © Copyright. 2014.
