Coccydinia

Coccydinia

Coccydnia is a condition involving inflammation around the coccyx that causes pain at the very bottom of the spine. This condition is also referred to as tailbone pain, coccyx pain and coccygeal pain.

What is the Cause?

This condition is usually caused by trauma to the Coccyx such as a fall or childbirth. It is much more common in females than males largely due to it’s link to childbirth. This is also due to the fact that females more commonly have an anteriorly tilted pelvis making their coccyx stick out more. This means that females are much more likely to put pressure on their coccyx whilst sitting.

Coccydinia can develop after a partial dislocation of the Sacrococcygeal Synchondrosis, which is the connective tissue that connects the Sacrum and Coccyx. This causes trauma to the surrounding muscles and ligaments leading to the inflammation, which is responsible for much of the pain and discomfort experienced.

Signs & Symptoms

  • Persistent pain at the bottom of the spine
  • Pain when sitting
  • Pain going from sitting to standing

What Can We Do About It?

Clients that are suffering from Coccydnia are advised to avoid putting pressure on the Coccyx until the pain starts to subside. Using a donut pillow or gel cushion can be useful whilst sitting for long periods of time.

Other treatments such as deep tissue therapy and gentle mobilisation of the Coccyx have been shown to yield great results and can be performed by the therapist’s at Elite Spinal Physiotherapy.

The Standing Desk

The Standing Desk

The standing desk seems to the latest new craze to avoid work related back problems. But do you know how to get the most out of your standing desk?

Yes the standing desk is a great way to avoid the sustained flexion we experience when sitting, but standing in one position for long periods can also have negative effects on our posture and musculoskeletal system. The best option is to alternate between sitting and standing positions throughout the day. One study found that a ratio of 2:1 sitting versus standing is optimal for body posture and for best productivity results.

It is key to remember the correct set up for both a standing and a sitting desk. Whether it is sitting or standing the correct desk height and computer screen position is crucial.

As a guide, the desk should be positioned so the elbows are at approximately a 90 degree angle. It has been found that the screens optimal position is 20-10 inches from the face, with the top of the screen at eye level. So as you don’t tilt your head forwards or backwards, the screen itself should have a 10-20 degree tilt back

When either sitting or standing, regular breaks are required. The spine loves movement! Staying in any one position for long periods will cause the spine to become stiff and the surrounding muscles to either shorten or lengthen away from their optimal position. Some people will naturally change positions regularly. For those who don’t, an app on your smart phone or installing reminder software on your computer may be a better option.

So remember

  • Vary sitting and standing throughout the day
  • Correct desk set up is crucial
  • Regular breaks are necessary to decrease occurrence of poor posture and musculoskeletal abnormalities

Sacroiliac Joint Dysfunction

Sacroiliac Joint Dysfunction

Sacroiliac Joint Dysfunction is a term given to the abnormal movement of the sacroiliac joints. It involves either hyper mobility (decreased movement) or hypo mobility (increased movement) of the joints. It can also involve inflammation of the joints, which is referred to as sacrolitis.

What is the Cause?

This condition is caused by anything that causes the ligaments surrounding the sacro iliac joint to become either too loose (hyper mobile) or too tight (hypo mobile). Some conditions that can cause this are:

  • Pregnancy
  • Osteoarthritis
  • Damage to the ligaments
  • Issues with the near by joints

Signs and Symptoms:

  • Back Pain
  • Buttock Pain
  • Radiating pain
  • Increased pain when standing on one leg

What Can We Do About It?

The first thing that needs to be done when suffering sacroiliac joint dysfunction is for the physiotherapist to do a thorough assessment to determine what is causing the dysfunction of the sacroiliac joint. Once the cause is determined the Physiotherapist at Elite Spinal Physiotherapy can perform the appropriate treatment. This will generally involve improving spinal alignment, soft tissue therapy and a tailored exercise program.

Degenerative Disc Disease

Degenerative Disc Disease

Degenerative disc disease refers to the process of degeneration of an intervertebral disc. Your intervertebral discs are the fluid filled sacks, which lie in between each vertebrae and act as the shock absorbers for your spine. They are made up of two parts: Inner nucleus pulposes and outer annulus fibrosis.The annulus fibrosis is made up of dense fibrocartilage rings and encases the nucleus. The outer ring of the annulus is innervated, meaning there is a nerve supply and can be painful when damaged. The nucleus is the inner part of the disc, which is jelly like in consistence. It changes shape as it adapts to the different loads placed on the disc. A healthy disc is fluid filled. Breakdown of a disc begins when it becomes dehydrated or loses part of its fluid content. This can initiate a cascade of events, which leads to eventual breakdown, and degeneration of the spinal complex.

Disc degeneration can lead to: 

Disc degeneration is a normal part of the ageing process. It is important to note that you can have disc breakdown with the absence of pain. The good news is there is lots you can do yourself to rehydrate your discs and slow the degenerative process down. 

What is the Cause?

Disc degeneration is a normal part of the ageing process however there are certain things that can accelerate the degenerative process.

Risk factors include:

  • Sedentary lifestyle
  • Overweight
  • Poor core stability
  • Repetitive heavy manual labor 

Signs and Symptoms

  • Persistent pain at the bottom of the spine
  • Pain when sitting
  • Pain going from sitting to standing 

What Can We Do About It?

Your physiotherapist will first identify the abnormalities in movement of your spine and will then determine the cause of this.

Core stability training will form a large part of your rehabilitation and prevention of further episodes of back pain.

Movement is the key to rehydrating discs and encouraging repair. Your physiotherapist will provide you with an individualised exercise program to help enable the healing process.

5 top tips to relieve headaches

1. Increase your water uptake

Dehydration is one of the main causes of headaches. Drink at least 2 litres of water over 2-3 hours.

2. Increase your thoracic mobility 

When your thoracic (upper back) is stiff your head sits further forward. This makes the muscles that run up to the base of the skull work harder than they should and become tight and sore. Doing thoracic mobility exercises is very helpful. See exercises below.

3. Meditate for 5 minutes 

This will help your muscles relax and increase the oxygen levels in the blood as long as you take some nice deep breaths while you are meditating.

4. Take a 20 min break from electronic devices

Over use of electronic devices such as computers, iPhones, etc for extended periods of time can aggravate your neck and strain your eyes. If you already have a headache take a 20 min break where possible. If you start to feel your eyes strain look away and focus on something in the distance for 20 seconds every 20 minutes. This will stop your eyes fatiguing.

5. Get your neck assessed by a physiotherapist 

Dysfunction in the first three cervical vertebrae can cause headaches, dizziness and nausea. These are called cervicogenic headaches. Having these vertebrae gently realigned and your thoracic spine mobilised by your physio will help immensely.

Thoracic Mobility Exercises

Bow and Arrow:

  • Lie on your side with your knees bent up
  • Place your head on a pillow or a rolled up towel
  • Bring your top arm back like you are about to shoot a bow and arrow
  • Keep your hips still
  • Repeat 10 each side

Thoracic Extension

  • Lie over either a foam roller or a rolled up towel
  • Allow your thoracic (upper back) to extend gently until you feel gentle stretch
  • Hold there for 1-3 minutes