The instant relief people feel upon getting a diagnosis for their pain

This is a well documented psychological and neurobiological phenomenon we regularly see in patients coming to see us.

Here is why a diagnosis brings immediate relief:

A diagnosis confirms the pain is real and gives a sense of validation

The unknown is terrifying; a named reason reduces fear

Pain is a brain output design to protect the body. When the brain is anxious about the cause of pain it often amplifies pain signals. Knowing the cause reduces anxiety. We often see change of movement habits in patients, (pain avoidance) which are often unhelpful to recovery and can give pain further up or down the body too

We will always discuss a diagnosis which will help to move from ‘feeling helpless’ to ‘taking action’. An action plan puts you on the road to recovery sometimes instantly mostly step by step

How can you have shoulder pain coming from the neck?

Pain felt in the shoulder area can sometimes be coming from your neck. This is because the nerves and muscles that arise from your neck pass through your shoulder on their way down the arm. The nerves from your neck (Nerve Roots) also travel down your arm (via the Brachial Plexus). Thus neck pain may extend down your arm.

You may have shoulder pain originating from the shoulder but equally it could be coming from your neck. How can you find out? Physios are specialized in examining this and differentiating between the two.

It is super important to know where your pain is originating from so that you can get the correct treatment and rehab plan, so come and see us if you can’t get rid of that painful shoulder .

The Cycling season is here; how to avoid a sore neck

We see lots of cyclist in the clinic who complain of a sore neck. Many cyclists believe it’s just part of getting on your bike for a long ride. But there is always a reason why you get neck pain or any other aches and pains whilst doing sport or an activity. Most likely this is because of the way you perform the activity. You can end up putting stress on the particular area or tissues. When you come in to see us in the clinic as a cyclist with pain I will always ask for a video of you cycling, taken from behind and the side, so that I can analyse your position and movement. Then we also address any other contributing factors (in the video below you can see a case study where the cyclist also has a stiff low back)

Still working from home or back in the office; top tips for good posture and avoiding aches and pains

1. Get your screen set up right

Make sure the top of the screen you use is at eye level. Raise it onto a flat top printer, books or a laptop holder so you aren’t slouching to read the screen. Sit your bottom right back in your seat so that your lower back is supported by the chair back rest. Your computer screen should be an arm’s length away from you.

2. Protect your shoulders and wrists

Try to use a separate keyboard and mouse when using a laptop. Position your keyboard close enough to keep wrists relaxed and straight and your elbow is bent at about a 90 degree angle

3. Don’t slump on the sofa

Avoid at all costs slumping on the sofa especially with your legs up when using iPads and laptops. This causes a lot of stress on the lower back and neck

4. Home set up for sitting

If you don’t have access to an office chair, adapt a kitchen chair by adding a cushion for height. Roll a towel up to make a lumbar support and place this horizontally in the small of your low back.

5. Support your feet

Supporting your feet helps you stay upright. Put your feet flat on the floor with your knees bent at a 90-100-degree angle.

6. Sharing desks and chairs at work

If you Share a desk with someone much taller or shorter than you, remember to adjust the screen, chair height and if needed bring a cushion to the office to support you back.

7. Listen to your body

Aches and pain are not a signal that you have damaged your body. It is usually just the body’s way of telling you to move from the posture you are in and try another one.

7. Keep moving

Have activity breaks every half hour for 1-2 minutes to avoid tension building up. Set reminders on your phone. Walk around when on the phone and walk up and down the stairs. Do some streches reaching your arms up towards the sky and some side bends.

9. Try standing for a while

Raise your work area using a pile of books on your kitchen work top, ironing board or tall chest of drawers, and stand for a while. We’ve had to ban my husband from working by the kitchen worktop as this was too near the fridge and toaster

10. Take some exercise

Take time away from your desk to take one hour of exercise per day outside where possible. Try not to eat at your desk whilst working.