Target Therapeutics

What Is Whiplash?

It is estimated that there are more than 100,000 whiplash cases in Canada each year. Most occur from vehicle collisions, but whiplash can also result from sport or work injuries.

The term “Whiplash” refers to the nature of an injury, whereby sudden force is applied to your body, resulting in a rapid forward/backward motion of your head on your neck. There are several soft tissues of the neck and upper spine that can be stretched by this sudden motion, with effects ranging from local pain and stiffness in your neck; through to numbness, tingling, sleep or concentration problems; in addition to some anxiety about driving that can be part of the experience.

Recent studies indicate that most recovery will occur within the first 6 weeks following the injury, although 20-50% of people will continue to experience some ongoing problems that don’t resolve quickly. These issues could include ongoing pain or stiffness that interferes with your daily activity. An evaluation by a Physiotherapist is a great way to determine whether you are likely to recover in a timely manner, or if some formal rehabilitation may be needed to help improve your chances of a smooth recovery.

Do I Need To Wear a Neck Collar?

This question is best left to your Physiotherapist and should be addressed on an individual basis. In general, the current thinking suggests most people don’t require a collar and early movement in a comfortable range helps recovery. However, some people may benefit from occasional collar use for certain tasks, such as prolonged desk work or sleeping. Your Physiotherapist can advise you of the pros and cons of collar use to allow you to make an informed decision.

The Recovery Process

Some mild pain, stiffness, neck tenderness and a little driving anxiety are all normal reactions after a motor vehicle collision. However, if these are severe (for example, pain at rest that you would rate as greater than 6/10) or last more than a week following your injury, you should see a Physiotherapist for an assessment. Talk to your Physiotherapist about any concerns you may have. Expect the therapist to provide you with some education and teach you some exercises, movements or postures to help you recover. Your involvement in the recovery process is essential to increase your chances of a full recovery.

You can help yourself by performing frequent ‘good neck health’ practices. These could include postural awareness, for example: sitting tall, with your head squarely between your shoulders (not jutted forward), and your shoulders held slightly back and relaxed. Position your work surface so that you can maintain this posture. Adjust your seat height and keyboard position where necessary to reduce strain on your neck. Perhaps more important than having a good posture while you sit is changing your position frequently throughout the day. Changes in posture could be as simple as setting a timer that reminds you to look away from the screen and move your neck through a comfortable range.

How Physiotherapy Can Help

Physiotherapists support an active approach to the treatment of neck pain. Once the injury has been assessed to ensure there is no serious injury like a fracture or ligament tear, exercises may be prescribed to help you regain movement, strength, and ability to perform activities that are important to you. In addition, physiotherapists may assist with short-term pain relief through manual therapy, ice and / or heat applications and relaxation techniques. Education about neck pain, what to expect during your recovery, and how you can manage your neck pain are additional components of the physiotherapy rehabilitation program.

It is common for people who have experienced a neck injury to feel occasional pain or stiffness, even several years later. It is therefore wise to make ‘good neck health’ practices a part of your daily routine. While you do not need to constantly sit ‘perfectly’ straight, becoming aware of your postures, especially sustained postures that either increase or decrease your pain, and setting timers to remind you to move every hour or so is an example of such practice. Sleep can sometimes be difficult with neck pain, so finding a mattress and pillow that you find comfortable may be a worthy investment. Many stores will allow you to ‘test drive’ pillows and mattresses, so you may want to take advantage of that, to find one that works for you.

Below are some suggestions for ‘good neck health’ that you may wish to try. If you find any of these cause you discomfort, then stop and consult your Physiotherapist who can perform a formal assessment and offer you a personalized rehabilitation program.

STRETCHING

Gently tuck your chin in towards your chest and rotate your head toward one shoulder until you feel a gentle stretch in the neck muscles on the opposite side of your neck. Hold 10 to 15 counts and then relax. Do 5 – 10 repetitions on each side.
Gently tuck your chin in towards your chest until you feel a gentle stretch in the muscles along the back of your neck. Hold 10 counts and then relax. Do 5 -10 repetitions.

Keeping your mouth closed, slowly tilt your head back until you feel a gentle stretch in the muscles along the front of your neck. You may wish to support your neck by clasping your hands behind your head during this exercise. Hold for 10 counts and then use your hands to help you back to the starting position. Do 5 -10 repetitions.
Keeping your head in line with your shoulders and nose pointing forward, slowly bend your neck to the side until you feel a gentle stretch along the opposite side of your neck. Hold 10 counts and then relax. Do 5 -10 repetitions on each side.

STRENGTHENING

Tuck your chin and moderately push your head back against your hands or the floor (if lying on your back). Hold for 3-5 counts. Do 10-20 repetitions. Place your hand on the side of your head. Tuck your chin in and push your head to the side, against your hand, matching forces so that neither your head nor hand actually move. Hold 3-5 counts. Do 10-20 repetitions.

If you’re suffering from whiplash and need help to recover and natural pain relief make an appointment with one of the highly trained and experienced Physiotherapists at Target Therapeutics. We’ve been serving the Kitchener Waterloo community faithfully since 2006.

Many workplace injuries due to improper sitting posture at a computer desk can be avoided.

Here is a four-step checklist that you can carry out at your workstation, to make sure you’re comfortable, safe and productive at the office.

STEP 1: Your Chair

• Push your hips as far back as they can go in the chair.
• Adjust the seat height so your feet are flat on the floor and your knees equal  to, or slightly lower than, your hips.
• Adjust the back of the chair to a 100°-110° reclined angle. Make sure your upper and lower back are supported. Use inflatable cushions or small pillows if necessary. If you have an active back mechanism on your chair, use it to make frequent position changes.
• Adjust the armrests (if fitted) so that your shoulders are relaxed. If your armrests are in the way, remove them.

STEP 2: Your Keyboard

• An articulating keyboard tray can provide optimal positioning of input devices. However, it should accommodate the mouse, enable leg clearance, and have an adjustable height and tilt mechanism. The tray should not push you too far away from other work materials, such as your telephone.
• Pull up close to your keyboard.
• Position the keyboard directly in front of your body.
• Determine what section of the keyboard you use most frequently, and readjust the keyboard so that section is centred with your body.
• Adjust the keyboard height so that your shoulders are relaxed, your elbows are in a slightly open position (100° to 110°), and your wrists and hands are straight.
• The tilt of your keyboard is dependent upon your sitting position. Use the keyboard tray mechanism, or keyboard feet, to adjust the tilt. If you sit in a forward or upright position, try tilting your keyboard away from you at a negative angle. If you are reclined, a slight positive tilt will help maintain a straight wrist position.
• Wrist rests can help to maintain neutral postures and pad hard surfaces. However, the wrist rest should only be used to rest the palms of the hands between keystrokes. Resting on the wrist rest while typing is not recommended.
• Avoid using excessively wide wrist rests, or wrist rests that are higher than the space bar of your keyboard.
• Place the pointer as close as possible to the keyboard. Placing it on a slightly inclined surface, or using it on a mouse bridge placed over the 10-keypad, can help to bring it closer.
• If you do not have a fully adjustable keyboard tray, you may need to adjust your workstation height, the height of your chair, or use a seat cushion to get into a comfortable position. Remember to use a footrest if your feet dangle.

STEP 3: Screen, Document, and Telephone

• Incorrect positioning of the screen and source documents can result in awkward postures. Adjust the screen and source documents so that your neck is in a neutral, relaxed position.
• Centre the screen directly in front of you, above your keyboard.
• Position the top of the screen approximately 2-3” above seated eye level. (If you wear bifocals, lower the screen to a comfortable reading level.)
• Sit at least an arm’s length away from the screen and then adjust the distance for your vision.
• Reduce glare by careful positioning of the screen. Position source documents directly in front of you, between the screen and the keyboard, using an in-line copy stand. If there is insufficient space, place source documents on a document holder positioned adjacent to the screen.
• Place screen at right angles to windows
• Adjust curtains or blinds as needed
• Adjust the vertical screen angle and screen controls to minimize glare from overhead lights
• Other techniques to reduce glare include the use of optical glass glare filters, light filters, or secondary task lights
• Place your telephone within easy reach. Telephone stands or arms can help.
• Use a headset and speakerphones to eliminate cradling the handset.

STEP 4: Pauses and Breaks

Once you have correctly set up your computer workstation use good work habits. No matter how perfect the environment, prolonged, static postures will inhibit blood circulation and take a toll on your body.

• Take short 1-2 minute stretch breaks every 20-30 minutes. After each hour of work, take a break or change tasks for at least 5-10 minutes. Always try to get away from your computer during lunch breaks.
• Avoid eye fatigue by resting and refocusing your eyes periodically. Look away from the monitor and focus on something in the distance.
• Rest your eyes by covering them with your palms for 10-15 seconds.
• Use correct posture when working. Keep moving as much as possible.

If you’re sore, tight, or in pain and you think your desk job is the culprit, it can’t hurt to make an appointment with one of the highly trained and experienced Physiotherapists, Chiropractors, or Registered Massage Therapists at Target Therapeutics. We’ve been serving the Kitchener Waterloo community faithfully since 2006.

As humans, we often have to be motivated in some way before we actually take to action on so many tasks.  Life is busy and our “list” of “to do’s” can seem endless and can add considerable stress to our lives.