Trying to have the break before pain starts to build (for example when you’re sitting at the computer screen) …we all know we ‘should’ … don’t we?
Stopping when the going is good is hard. Sometimes, really hard.
I don’t think there’s one way for everyone – but here’s an idea…
I’ve recently been using a kitchen timer to get myself started. To stop the procrastination.
> Timer on for 10-15 mins, then I whizz round and tidy, or then I start pulling together the information to get started (e.g. get all the documents in one place so I can create an invoice, or complete a document).
> Once the timer has gone off – I write down what I’ve done. Little bit of self-congratulation.
> Then decide what the next 10-15mins is going to consist of. More of the same? Something different?
> Repeat as required … Also allowing some fun, relaxing stuff as a reward too!
Here’s the thing …
This kitchen timer is a fabulous way to remind myself to have a movement break too.
To stop even when the going is good.
To stop and change before pain starts.
> All I do is ‘Get up & SCRAM’ when the timer goes off.
Get up! then choose which part of SCRAM I wish to add…
Stretch (up? back? out? wide?)
Change direction (eg sitting becomes gently bending backwards,
arms down at side becomes reaching up or reaching back, jaw clenched becomes jaw wide)
Relax (Breathing? Mindfulness? What works for you?)
Appreciate (e.g. I find one thing to be thankful for)
Move (Walk? Skip? Dance? Jump? Stairs? Star jumps? Burpees? What works for you?)
I’ve recently been on a course on SFBT – Solution Focussed Brief Therapy. It was interesting. It makes initial construct sense to me… So some of my patients, family, colleagues and friends have already been practiced on … and they don’t even know it! It’s a different way for me to ask questions. A different bias to how I understand others. I already knew that not many people like being told what to do – even if they’ve asked for my opinion! True.
The main thing I got from the course is the re-phrasing of key questions so that whoever I’m talking to starts to come up with their own solutions. Less “I tell you what to do”… more “you tell me how you know when it changes.” I ask questions that facilitate you to come up with some of your own answers and strategies.
SFBT is not going to change any of the core physiotherapy diagnostic or treatments that I provide, but it’s already assisting me to understand people even better, so that I know how my skill my be of help or assistance.
Whenever I’m learning something new, it always seems to throw up more questions than answers. I have only found one research study(1) that specifically examines SFBT in musculo-skeletal physiotherapy (back & neck pain). It compares it to one exercise-based treatment intervention. The study shows that the exercise-based intervention (McKenzie) is more costly (due to increased number of appointments), but is also more cost effective. Although it is impossible to generalise results from one limited study, it says to me that there is no evidence to replace exercise-based physiotherapy with SFBT. I can find no information on combined treatment effects of both, as yet.
An article by Reiter(2) discusses how SFBT builds hope & expectancy. He cites Lambert (1992): Hope and expectancy has been reported associated with 15% variability of outcome from psychotherapy. I would now know like to know how SFBT can affect placebo (percieved or actual improvement response) and nocebo (percieved or actual harmful or undesirable reponse) in physiotherapy.
So initial construct validity means I will try SFBT. I will suck-it-and-see in relation to musculo-skeletal physiotherapy, and in home/ family life. However, lack of robust evidence means I will also proceed with empirical caution and enquiry.
Further information on SFBT can be found on the internet – wikipedia gives a good overview.
1. Manca et al (2007) Randomised trial of two physiotherapy interventions for primary care back and neck pain patients: cost effectiveness analysis. Rheumatology 46(9): 1495-1501
2. Reiter (2010) Hope and expectancy in solution-focused breif therapy. Journal of Family Psychotherapy. 21(2): 132-148
Lots of writing Christmas cards giving you a sore hand and arm?
Are you pressing too hard when you write?
Some people find it really helps to use a felt tip pen instead … so that you can’t press hard (don’t smush the pen tip in either!!)
Some neck pains worsen by the type of breath you take. Shallow breaths overuse upper chest & neck muscles. Diaphragmatic breathing is gentle but deep “fill your belly” breathing.
“Diaphragmatic breathing” or “abdominal breathing” or “tummy breathing” is the act of breathing deep into your lungs so that your abdominal area gently swells in a relaxed and smooth manner. Your diaphragm is a muscle. It is a flat disc-like structure that causes you to breath-in when it contracts. Gentle, relaxed, yet deep, breathing using your diaphragm is generally accepted to be the normal and natural way to breathe for a healthy person.
Diaphragmatic breathing is used as a therapy for many conditions and symptoms including chest conditions such as asthma, for hyperventilation, anxiety, stress & relaxation and for stuttering. I use diaphragmatic breathing to treat many musculo-skeletal pains – including neck pains and back pains. Many movement control classes also use diaphragmatic breathing e.g. yoga, tai chi, chi gung, and more.
Although the diaphragm is accepted to be your primary/foremost breathing muscle, many people have never been aware of how they breathe. I teach many, many people how to relax their upper chest and neck muscles when breathing and use their diaphragm instead. I have seen this make a big difference to their pain and symptoms.
Some people have just got themselves into a habit of breathing with their upper chest and neck muscles – possibly after a nasty chest infection, or after a period of stress, or because they often sit slumped and slouched. Other people have been tensing their abdominal area and this tension limits or stops them fully using their diaphragm to breathe. If this is the case, the abdominal tension may well need to be relaxed and released to allow diaphragmatic breathing.
Either way, if you’re not using your diaphragm in a gentle, full relaxed manner you may well be over-using other muscles. This can cause you pain, or this can increase the pain you feel from a different condition.
Is it worth thinking about and considering how you breathe?
I could probably count on one hand the number of times I reach up high in a day.
When I remember, I reach up high to touch the door frame of every door I go through.
I am shorty-short-pants so this is a good stretching task for me, and definitiely a good one to do when I’ve been hunched forward over the computer for any great length of time!
I’ve done it again. I get so busy rushing from place to place, different deadlines. I forget ‘me’. Time is my nemesis! I’ve only just realised, as I’m typing this, that my jaw is so tense. My teeth are clamped shut… I’m going to do the opposite … big wide silent-scream here I come. And another. And a third – this time with ‘surprise’ eyebrows. Laughing at myself now, but by-crikey I’m a heap more relaxed in those muscles.