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Seated Pilates Tutorial
Below is a link to a seated pilates video that a Specialist Physiotherapist, Kelly Rossborough at Spire Parkway has put together to help the local community stay fit and healthy during these unprecedented times.
Spire Parkways highly trained chartered physiotherapists are here to help, with both inpatient and outpatient services. During the current climate, the physiotherapy team are holding virtual consultations via Zoom, which can be booked via 0121 704 5546.
| Physiotherapy treatments |
| Arthritis and rheumatism |
| Continence problems (male and female) |
| Dizziness and balance disorders |
| Hand injuries and bespoke splinting |
| Joint and muscular pain |
| Muscle, ligament and tendon injuries |
| Occupational therapy |
| Paediatric physiotherapy |
| Pelvic floor conditions |
| Phototherapy for dry skin conditions |
| Sports injuries |
| Sports massage |
| Whiplash and personal injury |
| Work related injuries |
| And much more… |
Byhowbeck
Sprains and Strains
Sprains and Strains
Sprains and strains are common injuries affecting the muscles and ligaments. Most can be treated at home without seeing a GP.
Its likely to be a sprain or strain if:
- you have pain, tenderness or weakness – often around your ankle, foot, wrist, thumb, knee, leg or back
- the injured area is swollen or bruised
- you can’t put weight on the injury or use it normally
you have muscle spasms or cramping – where your muscles painfully tighten on their own
For the first couple of days, follow the 4 steps known as RICE therapy to help bring down swelling and support the injury:
1.Rest– stop any exercise or activities and try not to put any weight on the injury.
2.Ice– apply an ice pack (or a bag of frozen vegetables wrapped in a tea towel) to the injury for up to 20 minutes every 2 to 3 hours.
3.Compression– wrap a bandage around the injury to support it.
4. Elevate– keep it raised on a pillow as much as possible.
To help prevent swelling, try to avoid heat – such as hot baths and heat packs – alcohol and massages for the first couple of days.
When you can move the injured area without pain stopping you, try to keep moving it so the joint or muscle doesn’t become stiff.
After 2 weeks, most sprains and strains will feel better. Avoid strenuous exercise such as running for up to 8 weeks, as there’s a risk of further damage. Severe sprains and strains can take months to get back to normal.
Speak to a pharmacist about the best treatment for you. They might suggest tablets, or a cream or gel you rub on the skin.
Painkillers like paracetamol will ease the pain and ibuprofen will bring down swelling. However, you shouldn’t take ibuprofen for 48 hours after your injury as it may slow down healing.
You can find your nearest pharmacy at NHS Choices.
If you have a sprain or strain that’s taking longer than usual to get better, an appointment with a Physiotherapist might be of benefit.
You don’t need a GP appointment to book physiotherapy. You can book this direct at the reception desk by filling in a form stating what the problem is which will then be triaged by the physio department and they will offer you an appointment if appropriate.
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Neck Pain / Stiff Neck
Neck Pain / Stiff Neck
Neck pain or a stiff neck is a common problem that usually gets better after a few days or weeks. It’s rarely a sign of anything serious.
You can often get a painful or stiff neck if you:
- sleep in an awkward position
- use a computer for a prolonged period of time
- strain a muscle because of bad posture
For most types of general neck pain, the advice is to carry on with your normal daily activities, keep active, and take painkillers to relieve the symptoms.
These steps may help you manage the pain:
- take regular doses of paracetamol, ibuprofen, or a combination of the two, to control pain – ibuprofen gel can be rubbed on to your neck as an alternative to taking tablets (always follow the instructions that come with the medication)
- try holding a hot water bottle or heat pack to your neck – this can help reduce the pain and any muscle spasms, although some people find cold packs offer better relief
- sleep on a low, firm pillow at night – using too many pillows may force your neck to bend unnaturally
- check your posture – bad posture can aggravate the pain, and it may have caused it in the first place
- avoid wearing a neck collar – there’s no evidence to suggest wearing a neck collar will help to heal your neck, and it’s generally better to keep your neck mobile
- avoid driving if you find it difficult to turn your head – this may prevent you being able to view traffic
- if your neck is stiff or twisted, try some neck exercises – gently tense your neck muscles as you tilt your head up and down and from side to side, and as you carefully twist your neck from left to right; these exercises will help strengthen your neck muscles and improve your range of movement.
You should see your GP if:
- the pain or stiffness doesn’t improve after a few days or weeks
- you can’t control the pain using ordinary painkillers
- you’re worried your neck pain could have a more serious cause
Your GP will examine your neck and ask some questions to help identify any underlying condition.
If you’ve had neck pain or stiffness for a month or more, your GP may be able to refer you to a physiotherapist.
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Back pain
Back Pain
Back pain is very common and normally improves within a few weeks or months.
In most cases the pain isn’t caused by anything serious and will usually get better over time.
There are things you can do to help relieve it. But sometimes the pain can last a long time or keep coming back.
To help ease back pain, there are a number of self-care techniques you can try:
- Take paracetamol or ibuprofen for pain relief. If taking ibuprofen, make sure you take it with food. Read the patient information leaflet before taking any medicine.
- Hot or cold compression packs, available from larger pharmacies, can also help with the pain.
- You can make your own cold compression pack by wrapping a bag of frozen food in a towel.
- Place a small firm cushion beneath your knees when you’re sleeping on your side. Or use several firm pillows to prop up your knees when lying on your back.
- It’s important to remain mobile by carrying on with your day-to-day activities, including work, as much as possible.
- Stay positive: studies show that if you keep positive, you’re likely to make a quicker recovery.
- Take care when lifting objects.
If your back pain is no better after at least two weeks of self-care or you develop other symptoms, your back pain gets worse or you need further advice, speak to your pharmacist and they can recommend other treatments and will advise you if you need to contact your GP.
If your back pain is no better after at least two weeks or you develop other symptoms then contact your GP.
- NHS Choices Back Pain Guide – advice on treating and preventing back pain.
- Backache in Pregnancy Information
- BackCare website