Monthly Archives: December 2012

Tension Headache

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What is a tension headache?
A tension headache is a headache caused by tense muscles in your face, neck, or scalp. It is also sometimes called a muscle-contraction headache. Tension headaches are very common.

How does it occur?
The muscles of your face, neck, and scalp may become tense because of:
anxiety or stress
staying in one position for a long time
injury–for example, from a car accident
depression
Headaches can also be triggered by:

having too little or too much sleep
eating too little or too much
drinking too much alcohol or going through alcohol withdrawal
being somewhere that is too noisy
working hard
some medical conditions
What are the symptoms?

The symptoms may be:
a feeling like a tight band is around your head
an ache or dull and steady pain felt at the temples or affecting the whole head that worsens through the day, sometimes with a sore or stiff neck
trouble concentrating
trouble sleeping
pain that starts or gets worse with stress, tiredness, noise, or glare
Your muscles might twitch or spasm. Sometimes your head may feel like it is throbbing.

How is it diagnosed?
Your healthcare provider will ask about your symptoms and examine you. No single test can confirm that a headache is a tension headache. The diagnosis is based on your symptoms, medical history, and a physical exam.

Your healthcare provider may ask:
When did the headache start?
How bad is it?
Where is the pain located?
What kind of pain is it? Is it sharp, burning, or throbbing?
Do you have other symptoms, such as nerve tingling or weakness?
Do you have a fever?
Do you feel sick or vomit?
Do you have eye pain or vision changes?
Did you have an accident or injury before the pain started?
Did you take any drugs before the pain started?
Have you had other headaches like this one?
What stresses are you having?
What is your family history for headaches?
Sometimes it can be hard for you to know if a headache is a tension headache or a mild migraine headache.

How is it treated?
You can reduce muscle tightness and relieve pain with:
nonprescription pain medicine, such as acetaminophen or ibuprofen
relaxation exercises
warm bath or hot shower
massage
regular physical exercise.
If the pain continues, your healthcare provider might:

Refer you for Osteopathic treatment.
Recommend biofeedback therapy (use of a machine to help you learn to control muscle tension).
Prescribe a stronger pain reliever.
How long will the effects last?

Symptoms usually last a few hours to a day.
Taking pain medicine too often for headaches can cause headaches. These headaches are called rebound headaches or drug-induced headaches. It can create a bad cycle: You have a headache, so you take pain medicine. When the pain medicine wears off it causes another headache, which causes you to take more medicine, which causes another headache.

You are at risk for rebound headaches if you take pain medicine 3 or more days a week. Examples of nonprescription medicines that can cause rebound headaches are aspirin, acetaminophen, and ibuprofen. Some prescribed pain medicines can also cause this problem. Talk to your healthcare provider if you are taking medicine for headaches more often than 2 or 3 times a week.

How can I take care of myself?
Rest in a quiet, dark room until symptoms lessen or go away.
Take a pain reliever such as aspirin, acetaminophen, ibuprofen, or other medicine your healthcare provider recommends or prescribes. Do this as soon as you notice symptoms. Recognizing early warning signs of headache and starting treatment right away is crucial to having less pain.
Check with your healthcare provider before you give any medicine that contains aspirin or salicylates to a child or teen. This includes medicines like baby aspirin, some cold medicines, and Pepto-Bismol. Children and teens who take aspirin are at risk for a serious illness called Reye’s syndrome.
Nonsteroidal anti-inflammatory medicines (NSAIDs), such as ibuprofen, naproxen, and aspirin, may cause stomach bleeding and other problems. These risks increase with age. Read the label and take as directed. Unless recommended by your healthcare provider, do not take for more than 10 days for any reason.
Stretch and massage your neck, shoulders, and back. Put heat, an ice pack, or a cold washcloth on these areas.
See your healthcare provider right away if:
You have much more pain than your usual headaches and it does not go away.
You have repeated vomiting.
You have numbness or tingling in your face, arms, or legs.
Your arms or legs feel weak.
You have trouble seeing, thinking, talking, or walking.
What can be done to help prevent tension headaches?

Try to identify and avoid situations that cause tension or stress. Consider getting counseling to help you reduce the stress in your life.
Take breaks from tasks and learn to use relaxation techniques.
Exercise regularly.
Get enough sleep.
Try not to push yourself too hard.
Eat meals regularly.
Do not smoke.
Do not drink a lot of alcohol.
Keep your sense of humor. This reduces tension.

Massage and Stress

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Stress is a normal physical response to events that make you feel threatened or upset your balance in some way. When you sense danger – whether it’s real or imagined – the body’s defenses kick into high gear in a rapid, automatic process known as the “fight-or-flight” reaction, or the stress response.

The stress response is the body’s way of protecting you. When working properly, it helps you sta

y focused, energetic, and alert. In emergency situations, stress can save your life – giving you extra strength to defend yourself, for example, or spurring you to slam on the brakes to avoid an accident.

But beyond a certain point, stress stops being helpful and starts causing major damage to your health, your mood, your productivity, your relationships, and your quality of life.

Stress symptoms may be affecting your health, even though you might not realize it. You may think illness is to blame for that nagging headache, your frequent insomnia or your decreased productivity at work. But stress may actually be the culprit.

Indeed, stress symptoms can affect your body, your thoughts and feelings, and your behavior. Being able to recognize common stress symptoms can give you a jump on managing them. Stress that’s left unchecked can contribute to health problems such as high blood pressure, heart disease, obesity and diabetes.

Hamstring Injuries

Hamstring Injuries

Hamstring injuries are common among athletes who play sports that require powerful accelerations, decelerations or lots of running. The hamstring muscles run down the back of the leg from the pelvis to the bones of the l

ower leg. The three specific muscles that make up the hamstrings are the biceps femoris, semitendinosus and semimembranosus. Together these powerful knee flexors are known as the hamstring muscle group. An injury to any of these muscles can range from minor strains, a pulled muscle or even a total rupture of the muscle.

Symptoms of a Hamstring Injury

A hamstring injury typically causes a sudden, sharp pain in the back of the thigh that may stop you mid-stride. After such an injury, the knee may not extend more than 30 to 40 degrees short of straight without intense pain. Like most sprains and strains hamstring injuries are usually caused by excessive stretching (tearing) of muscle fibers or other soft tissues beyond their limits.

Severity of a Hamstring Injury
Hamstring strains are classified as 1st (mild), 2nd (moderate), or 3rd (severe) degree strains depending on the extend of the muscle injury.

Mild (Grade I) Hamstring Injury
Muscle stiffness, soreness and tightness in the back of the thigh.
Little noticeable swelling.
A normal walking gait and range of motion with some discomfort.
Flexing the knee to bring the heel up

Moderate (Grade II) Hamstring Injury
Gait will be affected-limp may be present .
Muscle pain, sharp twinges and tightness in the back of the thigh.
Noticeable swelling or bruising.
Painful to the touch.
A limited range of motion and pain when flexing the knee.

Severe (Grade III) Hamstring Injury
Pain during rest which becomes severe with movement
Difficulty walking without assistance.
Noticeable swelling and bruising.

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The Ultimate Guide to Good Posture

http://Good Posture

Find More at the Greatist Fitness Blog

Sleeping Positions to Reduce Back Pain

Are you sleeping with the correct sleep posture? If not it could make you more tired and give you back problems!

The average person sleeps 9 hours a day and if you live for approximately 60 years this is an around 197100 hours. Which means we spend around 1/3 of our lives in bed sleeping. So, its very important to make sure you are sleeping in a safe and comfortable position. The position you sleep in can have a major effect on your posture and physical health. “Sleep ergonomics” is our postures and positions during sleep. They either help us rest in safe mechanical positions for joints or if not using the correct posture they stress joints to the point that we wake up with more aches and pains than we fell asleep with. Sleeping position matters. Poor quality sleep is proven to negatively affect health.

Sleeping Positions to Reduce Back Pain

Sleeping in the correct positions can take strain off your back by making simple changes in sleeping posture. The healthiest sleeping position is on your side. If that’s how you sleep, draw your legs up slightly toward your chest and put a pillow between your legs. Some people even use a full-length body pillow to help maintain balance.

Try not to put weight on your arms. This causes circulation problems and a pins-and needles sensation. Instead, try crossing them in a braced position. If you sleep on your back, it is best to place a pillow under your knees to help maintain the normal lower back curvature. You might try placing a small rolled towel under the small of the back for more support.

Be aware that sleeping on your stomach is generally bad for your back unless you have sleep apnea or are extremely overweight. In this position, the cervical spine undergoes considerable strain, which can cause nerve compression, muscular imbalance and muscle pain. If you can’t sleep any other way, reduce the strain on your back by placing a pillow under your pelvis and lower abdomen for support. Also place a pillow under your head if it doesn’t cause back strain. Otherwise, try sleeping without a head pillow.

If you have back and neck problems or any other muscular pain and would like help contact us, we have qualified Osteopath and massage therapists who can provide the best treatment plan to help correct your problem and reduce your pain. Call 6327.8545 to book an appointment. Or visit our website: www.oprc.com.sg

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