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Improving mental health at work

Improving mental health at work

Stress and Anxiety at work? We can help you!

Experts say that one in four people in the UK will have a mental health issue at some point of their lives. Mental health is about how we think, feel and behave to an event or thought. Daily life, work and the pandemic are the most common triggers of mental health problems. Mental health has become a matter of  worry for employers due to its consequences for the general wellbeing of their staff, but don´t worry!  There are different treatments available to help your employees avoid, reduce and treat stress and anxiety in your own office.

What is mental health?

As I mentioned before, mental health is about how we think, feel and behave to an event or thought. The most common mental health problems are depression and anxiety. These are often a reaction to a difficult (or not, that depends on how you think about it) life events, such as bereavement, physical health problems or money issues. However, the last few decades have shown that work-related issues are the most common causes of stress and anxiety (and mental health problems in general).

What is anxiety and stress?

  • Anxiety is a feeling of worry, fear or unease due to a certain situation such as a job interview, an appointment or a medical procedure. Also, it can be the result of a traumatic event or fear. Anxiety can remain even if the stressor is no longer present.
  • Stress is the way your body responds to an external stimulus such as a deadline, big test or a threatening situation.

Most of us experience stress and anxiety often in our lives. It is totally normal as it helps us to prepare for stressful situations such as job interviews, return to the office during the pandemic and big tests, etc. However, prolonged stress and anxiety can start to interfere with daily living which can have a negative impact on our physical and psychological well-being. For that reason, it is important to treat them as soon as possible.

Stress and anxiety related disorders:

These kinds of disorders can occur due to frequent experiences of stress and anxiety even if the stressor is no longer present. Those are:

  • Panic disorder – causes panic attacks which are events of extreme fear. Some symptoms are: shortness of breath and pounding in the chest.
  • Obsessive-compulsive disorder – causes you to repeat a specific action/actions or have the same thoughts on a regular basis.
  • Generalised anxiety disorder – is when people frequently worry without the ability to control it. Reasons for worry can vary from thinking that something terrible might happen, but not being able to specify a reason at all.
  • Post-traumatic stress disorder – results in remembering a life experience from the past, which was terrifying or gave you a significant distress at the time, and is having a negative impact on your daily living.
  • Social phobia – is the disorder where one is unable to interact with people, in a social setting, due to an intense feeling of anxiety.

What are symptoms of stress and anxiety?

The most common signs and symptoms of stress and anxiety:

  • Headache.
  • Sweating.
  • Fatigue.
  • Shaking.
  • Difficulty concentrating.
  • Feeling of impending doom.
  • Irrational anger.              
  • Restlessness.
  • Panic, particularly in a social setting.
  • Muscle tension.
  • Stomach-ache.
  • Low mood.
  • Insomnia (difficulty sleeping).
  • High breathing rate.
  • High heartbeat rate.
  • Change in appetite.

What do statistics say?

In short, we can say that: 

  • In 2020/21, 822,000 workers suffer from work-related stress, depression or anxiety (new or long-standing). 
  • The Coronavirus pandemic has increased these numbers.
  • In 2020/21 stress, depression or anxiety accounted for 50% of all work-related ill health cases.
  • The most affected areas are: industry, education, human health and social work activities (among others).
  • The most mentioned factors of stress and anxiety are; workload pressures, including tight deadlines and too much responsibility and a lack of managerial support.

How can you help your employees?

You can help your employees by offering different options to relieve stress and anxiety at the workplace, for example chair massage, talk groups (to share their feelings and thoughts), etc. But most important, humanise jobs! Sometimes, we are so focused on numbers, outcomes and profits so much that we forget that we work with people and they have worries, needs and problems as we have. So, take into account their needs and worries. People who feel welcomed and sheltered work better and are more productive.

What treatments do we offer for stress and anxiety?

Here, at the Perea Mobile Health, we offer chair massage. It is a relaxation treatment that you can offer to your employees in your own office without disturbing their daily activities, actually it is the perfect pause from work. This treatment is so beneficial that your employees will return to work feeling better and with a general sensation of well being.

How can chair massage help?

 Chair massage as massage in general is great when it comes to managing stress and anxiety. Regardless of type of massage, the benefits are achieved by:

  •  reducing the muscle tension, 
  • promoting the relaxation,
  • reducing cortisol levels, stress and anxiety hormone,
  •  increasing the release of endorphins which are the ‘feel good’ hormones.

.We hope this information is useful. If you need advice or have any questions about our treatments, please contact us. You can find us 3 mins away from Angel station in Islington. We are always happy to help!

 If you like this blog, please share! 

References:

https://www.nature.com/articles/npp200983.pdf 

https://www.apa.org/news/press/releases/stress/2018/stress-gen-z.pdf 

https://www.researchgate.net/profile/Gwen-Jones/publication/250959494_The_Effectiveness_of_Massage_Therapy_Intervention_on_Reducing_Anxiety_in_the_Workplace/links/53fbbb8b0cf2364ccc044195/The-Effectiveness-of-Massage-Therapy-Intervention-on-Reducing-Anxiety-in-the-Workplace.pdf 

https://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.561.6922&rep=rep1&type=pdf 

https://www.hse.gov.uk/statistics/causdis/stress.pdf

https://www.hse.gov.uk/stress/mental-health.htm

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Neck pain at work: causes and treatment

Neck pain at work: causes and treatment

 Sometimes neck pain seems to come on so suddenly (bad movement, posture or whiplash), but in other cases, it could start as a dull pain that just creeps up on you, and it is hard to know what caused it.

It doesn’t matter how it comes on, the fact is that when you have it, you’ll want to know the cause and how to relieve it quickly and effectively to continue with your daily activities.

Background

 The human head weighs approximately 10 or 11 pounds.  that’s  about 8% of your total body weight. It’s only 2 or 3 pounds lighter than a tenpin bowling ball!

That’s quite an object to balance on your neck. However, when you watch a young child first learning to sit upright their heads seem so beautifully balanced. It’s an indication that the bad postural habits you adopt as you grow older can take their toll.

Unfortunately, neck pain is more common in people who spend much of their working day at a desk with a ‘bent-forward’ posture. It is very common too. 

Two out of three people are thought to experience neck pain in their adult lives, and after the age of 45, about 1 in 5 people are thought to have neck pain problems at any given moment.

What are the causes of back pain?

The bones, ligaments, and muscles of your neck support your head and allow it for motion. If there is any abnormality, inflammation or injury, it can cause neck pain or stiffness.

some common causes are:

  • Whiplash as a result of vehicular accidents or other types of bad and involuntary movements.
  • Bad posture at work is a major factor in causing neck pain. 
  • Inadequate support for the neck while sleeping or sleeping with the neck at an awkward position.
  • Emotional and psychological stresses.
  • Non-specific neck pain. When it is hard to know the cause.
  • Falling or sudden impact that pushes the head to the side, such as sports injuries.
  • Turning the head side to side repeatedly during an activity, for example while swimming.
  • “Text neck” poor posture while using your computer (monitor) or looking down at your mobile phone for long periods of time (as we usually do).
  • Experiencing excessive stress or anxiety, which can lead to tension in the neck.
  • Holding the neck in an abnormal position for a long period, such as cradling a phone between the neck and shoulder (again, poor posture).

What are the symptoms?

Neck pain can vary in intensity, for example:

  •  annoying discomfort
  • extremely painful,
  • sharp, and limiting. 

Usually, the movement is more limited (stiffness) and pain is harder when you try to turn your neck to a particular side or direction. This can affect your activities on different levels (work, studies or daily routine). 

How can I avoid or relieve neck pain at work?

 Firstly, consider how you are set up at your office desk. There are a number of things you need to get right, but here are some of the most vital:

  • Make sure your seat is adjusted so that your feet are flat on the floor and your knees are level with your hips. 
  • Also, make sure you have plenty of support for your lower back because poor lower back posture starts a chain reaction to the neck. 
  • Make sure that your mouse is kept close to you, that you are square on to the keyboard and computer terminal.
  • Your screen must be at the right height for your natural eye line.
  •  Stand up and move at regular intervals. There is even an app for that.
  • Stretch your body, especially your neck and shoulders.
  • Try chair massage.

Why is it important to stretch my neck while working?

 Clearly, it is going to be beneficial to stretch the neck itself. The following link illustrates three simple neck stretches

In addition to stretching the neck, you should look to open up the chest by doing pectoral muscle stretches. Also, particularly in times of stress, the trapezius muscles can get very tight. This can put a lot of strain on the neck and create pain. Massage is a great way to relieve that type of tension (try chair massage, it is done in your own office).

How can Chair massage help me to get rid of neck pain?

  • It is the best option if you want a quick massage that focuses on your neck, shoulders, and back. 
  • A chair massage can also be a way to introduce you to massage if you’ve never had one before.
  •  Chair massage also helps to relieve stress and promote relaxation and could be done at your own office. This type of massage uses light to medium pressure.

What to expect during a chair massage?

During the massage, you’ll remain fully clothed and sit in a specially designed chair. You’ll straddle the chair so that your chest pushes into the back of the chair, allowing the massage therapist to have access to your back.

Undoubtedly, there is a minimum disruption to the working day.

It is a treatment that emphasises on your back, neck, shoulders, arms, and scalp. It is both therapeutic and highly relaxing.

It doesn’t take more than 30 minutes.

A final word

Remember  to check in with your emotions. Ironically, your neck pain could be due to psychological, not physiological factors. We recommend researching basic meditation or mindfulness as a possible remedy.

We hope this information is useful for you. If you have any questions about our treatments, please contact us. You can find us 3 mins away from Angel station in Islington. If you like this blog, please share!

We are always happy to help.

References

https://www.healthline.com/health/neck-pain#treatment

https://www.spine-health.com/conditions/neck-pain/treatment-stiff-neck

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How to treat Carpal tunnel syndrome

How to treat Carpal tunnel syndrome

This story may sound familiar to you: you’re working at your desk, as usual, but this day something feels different. You are trying to ignore (as usual) the tingling or numbness you’ve been feeling in your hand and wrist for some time. You may think:” it’s a cramp”, but suddenly, a sharp stabbing pain shoots from your wrist up your arm. And now, you have no idea what is happening to you. Let me tell you, my friend, that it looks most likely that you have Carpal Tunnel syndrome.

What is Carpal Tunnel syndrome?

As you may notice in the story, Carpal Tunnel Syndrome (CTS) has a nasty habit of creeping up on you very slowly. It often takes people by surprise and can not only be very frustrating, but in some cases, quite devastating.

It is caused by the compression of the median nerve. The median nerve is partially responsible for controlling the sensations and movement in your hands.

The median nerve and several tendons run from your forearm to your hand through a small space in your wrist called the carpal tunnel (hence the name!).

The compression of the nerve comes from a cumulative effect of seemingly insignificant stresses that accumulate over time. At some point, often very suddenly, they cause intense nerve reactions. 

Symptoms

These symptoms often start slowly and come and go. They’re usually worse at night, some of them are:

  • pain in fingers, hand or arm.
  • numbness in your hands and fingers.
  • tingling.
  • weakness in your thumb.
  • unpleasant feeling of pins and needles.
  • difficulty while trying to grip something.

Is Carpal Tunnel Syndrome the same as Repetitive Stress Injury?

Carpal Tunnel Syndrome is an injury that can result from Repetitive Stress Injuries(RSI). In other words, RSI is the cause and Carpal Tunnel Syndrome is the effect.

The first signs that you have it are tingling, and sometimes numbness in the hands and fingers. Sometimes it comes on more quickly and you start to feel pain straight away.

At other times it will manifest as a dull ache in your forearm or hand, or an unpleasant feeling of pins and needles.

How to treat Carpal Tunnel Syndrome at home

  1. Never ignore signs. Don’t treat it as just an inconvenience. Even if the symptoms feel relatively mild, you must be aware that it can escalate very quickly. The sooner you start remedying it the better.

2. Stop the activities that are exacerbating it. Typically this will be either excessive typing or use of your worktop mouse. If It is possible, use your non-dominant hand to control your mouse – it’s tricky at first – but you will get used to it sooner than you think. This will give your dominant hand a much needed rest.

3. Ice the inflamed area. If your symptoms are quite strong, consider icing your wrist for 10 to 15 minutes 1 or 2 times an hour. 

4. Consider taking anti-inflammatories to relieve the pain and swelling.

5. Think about wearing a splint for your wrist at night. This may help  to take pressure off your median nerve.

6. And of course, seek further medical advice if necessary.

How can massage help Carpal Tunnel Syndrome?

Massage helps by:

  •  promoting circulation, 
  • relieving inflammation,
  •  helping to remove metabolic residues,
  •  and soothing the irritated muscles and tendons. 
  • It may not offer a complete cure, but it can be instrumental in the recovery process.

In addition to massage,  you should learn different kinds of  stretches and exercises to strengthen your wrist, hands and arms (we advise you how) to avoid future injuries .

Finally,  once your recovery is almost complete,  be sure to understand good posture and the correct techniques for using a mouse and keyboard, to prevent any further damage in the future.

We hope this information is useful for you. If you have any questions about our treatments, please contact us. You can find us 3 mins away from Angel station in Islington. If you like this blog, please share!

We are always happy to help!

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Toxins-How to detox your body

Toxins-How to detox your body

Feeling tired at work? Maybe it´s time to detox your body

This is the time of the year when most of us have to return to workplace. But after resting for some days, do you still feel tired? During Christmas and New Year most of us drink and eat too much, neglecting our eating habits. As a result, you may feel tired, so a detox may be an excellent alternative for your body. A detox would help you eliminate all these excesses that you committed during Holidays. Also, you will help your body to eliminate accumulated toxins and feel better and renovated. Next, you will find some tips to detox your body.

Tips to detox your body

Detoxing your body in the correct way requires dedication. You can find harmful toxins in food, drinks or different products you intake or use every day, so it’s important to eliminate them from your life. On the other hand, as you eliminate these unwanted products, you can replace them with food and product that are really good for your health.

Avoid products with toxins

 Some of them are:

  • alcohol
  • milk
  • processed meat
  • cigarettes
  • refined sugars
  • fast food
  • saturated fats
  • personal care and products with too much chemicals.

All of these things bring harmful toxins into your bodies, but if we eradicate them from your life, over time the toxins within your body will decrease.

Add more fibre & Vitamin C to your diet

Fibre helps to push out from your body toxins. Toxins tend to stick to your colon and intestines. Increasing fibre in your diet, toxins will stop building up and can be removed.

Vitamin C can help to detox your liver, as it helps to increase the number of antioxidants that are naturally found in the body. Antioxidants help your body reduce damage caused by free radicals. This may lower the risk of diseases.

Drink more water

Water is vital for your daily functions, regardless of whether you are currently detoxing or not. However, when you decide to start a detoxing process, you are advised to increase your water intake from 2 litres to 3 litres. Water allows your body to remove waste products from your blood.

Move frequently

Exercise reduces inflammation and helps your body to detox properly. 

Sleep well

Sleeping well allows your brain to:

  • relax
  • reorganize
  • recharge
  • reduce stress and anxiety
  • eliminate toxins

Take care of your eating habits

When detoxing (and in general), it is important to consider eating natural and healthy products. So, next time you go to the supermarket think and more important read before buying a product, take your time to consider if that product is good for you. Some products that you should consider include in your diet are:

  • Herbs such as Dandelion or Milk Thistle. These herbs can help to provide your body with an extra boost of vitamins and nutrients, which help you remain healthy by removing harmful toxins.
  • Prebiotics. They keep your digestive system healthy and improve your immune health. Examples of food rich in prebiotics are: tomatoes, bananas, garlic, onions, asparagus, etc.

We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us 3 mins away from Angel station in Islington. We are always happy to help. If you like this blog, please share!

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How to improve mental and physical health of your employees

How to improve mental and physical health of your employees

Chair massage: the perfect option to improve the general wellbeing of your employees.

It’s Christmas season plus a new Coronavirus variant (Omicron), so obviously, stress and anxiety are the protagonists of the season. Your employees may feel exhausted, confused or overwhelmed, but one of the solutions to their problems can be just a few steps away from their work stations. This solution is a regular chair massage! Many people see massages as a luxury or as a treat, something you only “allow” once per year. Stiffness and pains in muscles and joints due to stress are one of the most common reasons people book our in office chair massage service. Don´t look at it as a luxury, think about it as a treatment for your employees.

In addition, you should know that having regular chair massages is important for the mental health of your employees. Many people are not aware of how massage can help them at emotional levels. Having massages regularly has a positive influence on the physical and mental health of your employees. If you don’t have the luxury of going to a clinic for some reason, you can check out our chair massage packages.

Professional massage therapists are great listeners and they can help your employees to relax body and mind. In other words,  massage means to be kind with themselves and is a good investment for their mind and body health. On the other hand, you shouldn’t feel guilty to include massages in your budget and having them regularly. On the contrary, as chair massage promotes the general wellbeing of your employees, they will also have better outcomes for the company. So, don’t think about chair massage as an expense, think about it as an investment.

 What are the benefits of chair massages?

You may think massage is just for relaxing and comfort, but they are also therapeutic. Regular massages help to improve good health and wellness, but most importantly, they can help you change mental states, improving the performance of your employees.

How can massage help your mental health symptoms?

  • Aid to balance emotions
  • Help to relieve symptoms of anxiety
  • Massages clearly reduce the level of stress hormones giving you an amazing sensation of wellbeing.
  • Assist to relieve symptoms of depression.
  • Help with insomnia.

How do stress hormones work in the body?

This season makes your employees more anxious, stressed or depressed. As a result, their bodies pump even more quantities of cortisol adrenaline and norepinephrine (stress hormones) fueling their stress levels and causing them to rise. Massages reduce these hormones by releasing endorphins. 

When they receive a massage their bodies and minds relax and relieve muscle tension too. Most importantly massage can help improve mental health.

Massages are a temporary relief (but not the cure). 

How can insomnia affect the physical health of my employees?

Part of having a good night’s rest is having that relaxing sensation and off course not being stressed. All of us need to have a good quality sleep to function properly and for our wellbeing in general. Experts confirm that insufficient sleep is associated with a number of chronic diseases, some examples are: obesity, cardiovascular diseases, diabetes and depression.

How can massages help my employees with my insomnia?

Massages help their bodies produce serotonin, this is essential for the production of melatonin. But what is it? Melatonin is a hormone that is produced by the pineal gland in the brain. It helps control their inner clock allowing their body function properly during the day and sleep properly at night. Proper rest means better performance, for instance, better outcomes for the company.

For many people, the melatonin levels start to go up about two hours before going to sleep, but for those who can’t, they should have other options. Some people use melatonin pills or seek doctor’s advice. On the other hand, having massages is a natural way to increase the melatonin levels of your employees. In addition, it is the perfect free alternative for people who struggle with this condition.

In conclusion, massage isn’t a luxury or a treat, it can be beneficial to treat pain injuries or just to help your employees with their stress and anxiety. If your staff is suffering from stress, anxiety or sleeping issues, consider that massage therapy is a natural alternative to deal with their mental health symptoms. Click here for other effective ways to improve mental health.

We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us 3 mins away from Angel station in Islington. We are always happy to help. If you like this blog, please share!

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Safety measures for in-person Christmas celebrations

Safety measures for in-person Christmas celebrations

In-person Christmas celebrations vs. Covid-19: Safety measures

 “The new normal Christmas” is just a few weeks away and this year most companies would like to have in-person Christmas celebrations. However, before planning office parties, We need to think about how we can tackle this season with coronavirus cases rising again and with the new variant Omicron spreading fast.

Scientifics and doctors say: “there aren’t chances of a new lockdown”. However, it looks uncertain because even though the Omicron variant is mild, it spreads faster than the other variants. Remember that winter is the perfect environment for viruses to replicate. So, continue with your office Christmas plans, but always paying attention to new restrictions and cautions. 

Safety measures you can take into account for your office Christmas celebration

Covid-19 as other viruses is spread from person to person through small droplets, aerosols and direct contact. Being close to people increases the risk of transmission.

Scientists say: “caution remains crucial, even if you are fully vaccinated”. In-person Christmas party risks can be low if managed properly. For that reason, keep these tips in mind:

  1. Outdoor celebrations are safer than indoors.
  2. Avoid crowded, poorly ventilated spaces.
  3. If you are sick or have symptoms, don’t host or attend meetings, or parties.
  4. Vaccines greatly reduce the likelihood of severe illness and death, but not transmission or fall ill.
  5. Never stop boosting your immune system. 
  6. Singing, shouting and physical activity increases the risk of transmission through small droplets and aerosols. Be careful during these activities. Take some steps apart from people to reduce risk.
  7. Limit the number of people even in open spaces (the more people involved, the higher the risk of transmission).
  8. Do not forget to use face masks in public transportation, shops and close spaces.
  9. Think about the vulnerability of your colleagues. You can test yourself and attend  if it is negative.
  10. Make indoor spaces safe by ventilate them.
  11. Use sanitiser and face mask.
  12. Make space between members.
  13. Wash your hands as much as you can.

How to boost your immune system

Your immune system is in charge of defending you against disease-causing microorganisms (germs, viruses, etc.). But sometimes it fails. For that reason, it is important to boost it. There are some tips to boost your immune system:

  • Don´t smoke.
  • Increase the intake of vitamin C.
  • Eat a diet high in fruits and vegetables.
  • Try regular chair massage and other relaxing treatments (MLD or other massage styles), they not only boost your immune system but reduce stress, depression, improves your mood and general well-being.
  • Exercise.
  • Keep a healthy weight.
  • Drink alcohol only in moderation.
  • Sleep well.
  • Avoid infection: wash your hands frequently and cook meat thoroughly.
  • Reduce stress levels.
  • Keep current with all recommended vaccines. Vaccines prime your immune system to fight off infections before they take hold in your body.

Enjoy holidays and be safe. 

We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us 3 mins away from Angel station in Islington. We are always happy to help. If you like this blog, please share!

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Benefits of regular chair massage for your employees

Benefits of regular chair massage for your employees

Avoid absenteeism!

Regular chair massage comes with a host of potential benefits for your employees, but many people only have massages sporadically, especially if they spend all the time at the office.

Work stress is one of the most common causes of muscular tension. After muscular tension comes pain. Muscular tension and pain are two of the main causes of staff absenteeism. The most common complaints at the office are: neck, shoulders and back pain. So, why don’t you avoid staff absenteeism due these issues by preventing them with regular chair massage?

But few people consider receiving treatments on a regular basis. For that reason, you can think in advance and give your employees the care they need. You won’t regret it!

After starting regular chair massage sessions you will notice all the benefits it brings to your employees and business. In this blog, we take a closer look at the benefits of factoring in a treatment on a regular basis.

 Regular chair massage has numerous health benefits

Massage is about more than just pampering your employees or avoiding injuries. Although, of course, it can suffice very well in either of those instances.

Let’s take, for example, the fact that massage can help to boost their immune and endocrine systems. This isn’t just hocus pocus or wishful thinking but is backed up by scientific evidence.

In this large-scale study it was apparent that hands-on intervention can have significant benefits. Of particular interest was the fact that massage can positively change the number of lymphocytes in the body. These, in turn, have an important role in defending the body from disease. As a result, there will be less absenteeism.

Another area in which regular massage can help your employees is in improving the quality of their sleep. The chemistry of sleep is relevant in relation to massage because it directly influences the body’s production of serotonin, which is essential for the production of melatonin. Melatonin, in turn, plays an important role in helping to regulate sleep.

And increasingly, it is becoming apparent that sleep deprivation can have an adverse effect on health. So anything that can promote regular and deep sleep has to be beneficial.

There are also believed to be positive mental health benefits associated with massage. In the Journal of Clinical Psychiatry, massage therapy was believed to help to ease depression.

In addition, massage can help to reduce stress and anxiety and elevate overall mood. This is partly due to the increase in the feel-good hormone dopamine that plays an important role in learning, memory,  and positive emotions. When employees feel good, they have better outcomes for themselves and for the company.

Other benefits of regular chair massage are:

  • Relieves muscle pain 
  • Relieves headaches
  • Increases circulation
  • Lowers blood pressure
  • Increases flexibility and mobility
  • Enhances overall health and wellbeing
  • Your employees feel valued and pampered

A company-paid chair massage leaves employees and guests feeling energized, rejuvenated, valued and relaxed. Massage positively affects the body, mind and the sense of well-being and happiness of your employees.

Of course, it is an investment. But it is an investment into one of the most important things, which is the health and general well-being of your employees.

We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us 3 mins away from Angel station in Islington. We are always happy to help.

If you like this blog, please share!

 

 

 

 

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Back pain in the office: causes and how to get relief

Back pain in the office: causes and how to get relief

3 tips to get back pain relief in the office

Back pain is one of the most common presentations to GP practices and it’s not always possible to identify its cause, but most comes from joints or soft tissues. Pain of mechanical origin is usually aggravated by some movement and relieved by another. In some cases it takes some weeks to get back pain relief. However you can help your body to heal faster just changing some working routines. In this article, we show you the most common causes of back pain and how to relieve it in your own office.

Causes of back pain at work

There is a huge list of causes for back pain. Also, it is more common after 30-40. However, at the office it could take place at any time due to some factors such as: 

  • Weak muscles in back and abdomen or muscle imbalance, due to lack of exercise.
  • Bad lifting techniques. Lifting or moving heavy objects can cause you an injury because you are exerting too much force in your back.
  • Incorrect posture at desk. Be careful with your DSE, chair support and posture while sitting.
  • Repetitive movements, especially when you have to twist or rotate your spine.
  • Inactive desk job. Being sat the entire day is bad for you, even if you feel comfortable in your chair. Inaction can lead you to back pain or spine injuries.
  • Stress and anxiety a triggers of back pain at the office.
  • Trauma or falls.

What  can I do to get relief of back pain at the office?

 

  1. Sit correctly.

It minimises the stress and strain on your back, muscles and joints. Also, it allows good circulation. Having a relaxed posture allows you to breathe normally.

To help facilitate this there are certain things you should aim to do.

  • Aim to keep your feet flat on the floor
  • Have your chair at a height that allows your thighs to be parallel to the floor
  • In addition, let the arms rest flat with wrists straight (not cocked at an angle)
  • Ensure the top of the screen is at eye-level to keep the head in a balanced position
  • Crucially, make sure the base of the spine is properly supported.

2. Move and stretch

Being at the office, it´s not an excuse for inactivity. On our previous blog, we explain you how important is to be active in the office.

Bellow, we describe some movements you can do in your own office floor to avoid and also get relief of back pain.

Pelvic tilts – Lie on your back. Knees in a bent position. Pull your belly button in towards your spine. Tilt the pelvis forward and hold for 5 seconds. This can be repeated a few times in a row to help mobilize the lower spine.

 

.Knee rolls – Lying on your back. Bending the knees so the knees are off the ground. Keeping as much of the back on the floor as possible. Rotate the knees toward the floor on one side. Then gently swing the knees over to the other side. And repeat this movement a handful of times.

 

3.Chair massage.

Chair massage is the type of massage which is performed with you being in a seated position on a special massage chair. We perform the massage over the clothing and does not require oil. During the massage, our therapist  applies pressure to the most affected areas of your back. Chair massage has a lot of health benefits. It helps to alleviate tension, ache and pain accumulated in the back, neck and shoulders; improves circulation; relieves stress; helps to reduce anxiety; and improves sleep. So why don´t you try it?

A final word

After that, if your condition doesn’t improve in a few days, it’s advisable to see one of our msk specialists, who can assess your problem and take you through all the steps of treatment care, from acute injury to releasing chronic tightness, mobilise/manipulate restricted areas and will advise you about regular maintenance to prevent re-occurrence.

We hope this information is useful for you. If you have any questions about our treatments, please contact us. You can find us 3 mins away from Angel station in Islington. If you like this blog, please share!

We are always happy to help.

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Importance of movement in the office

Importance of movement in the office

Benefits of movement in the office: why should I move?

Does regular movement help with posture in office?

Regular movement throughout the day is associated with better posture while sitting at a desk at work. It has been observed that those who move regularly, once every hour for 2-5 min, tend to sit back in a good posture. It is believed that this occurs because of better self-awareness after movement as spending several hours just sitting at a desk working people tend to totally forget about the posture and focus purely on the task.

What is considered moving regularly at the office?

Any type of movement that would involve you moving your neck, arms, back and legs. It can be as simple as going to have a glass of water or a loo break. If you have a set of exercises prescribed by your physician, this is a time to do them. If your routine takes 10 – 15 min, split it. Complete a whole set of one exercise every hour, hence, before you even leave your workplace, you would have completed your prescribed routine as well as having been active while still at work.

Moreover, if at all possible, try to arrange a standing desk so that you would be able to sit and stand throughout your day at the office. When setting up a standing desk, ensure that your screen is approximately at your eye level. Having your screen too high or too low will still have a negative impact on your neck and shoulders even though you will be standing.

How can regular movement sharpen your mind?

Moving regularly improves the circulation, hence, increasing the blood flow into the brain. Enhanced blood flow carries more fresh oxygen and nutrients to the brain which are very important for your brain function. This helps you to maintain your focus for longer. Also, moving regularly takes your mind off of work for a brief moment. This may help to come up with creative ideas or solutions to a problem, if there is one. 

Can regular movement reduce neck and shoulder pain?

This very much depends on why you are experiencing neck and shoulder pain in the first place. For example, if you have been diagnosed with a bulging disk, spinal stenosis, spondylosis, which is spine arthritis, or any other condition, regular movement can help to manage your symptoms. If, however, you have not been diagnosed with any of the above, the chances of regular movement reducing neck and shoulder pain are significantly higher. If you do not have any pain or ache in your shoulders, then moving regularly can significantly reduce the risk of you developing it in the first place.

Can regular movement ‘reset’ your mind?

As mentioned above, moving regularly throughout the day can help you to sharpen and refresh your mind and thoughts which can have a positive impact on your overall productivity.

Can moving regularly reduce the risk of cardiovascular compromise?

In short, yes, it can. Regular movement increases blood flow to your whole body. It also increases the heart rate which helps it to become stronger. Strong heart and unrestricted blood flow will help to maintain the health of the arteries and veins and reduce the risk of cardiovascular events such as cardiac arrest or stroke.

How can moving regularly reduce stress?

Regular movement throughout the day promotes the endorphin release. Endorphins are chemicals which are released from your brain. They help to reduce the perception of pain and gives you the feeling of well-being. Having regular short breaks might not result in significant endorphin release as the body experiences during a longer exercise session, however, it may still have a positive impact on your physical and psychological health if done regularly.

We hope this information is useful for you. If you have any questions about our treatments, please contact us. You can find us 3 mins away from Angel station in Islington. If you like this blog, please share!

We are always happy to help.

References:

file:///C:/Users/modes/Desktop/ijerph-18-05589.pdf 

http://shura.shu.ac.uk/11023/3/Copeland%20Sedentary%20office.pdf 

https://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.989.6534&rep=rep1&type=pdf 

https://www.diva-portal.org/smash/get/diva2:659502/FULLTEXT01.pdf 

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yaneth-pereaImportance of movement in the office
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Keeping your employees happy with chair massage!

Keeping your employees happy with chair massage!

What is a chair massage?

Chair massage is the type of massage which is performed with you being in a seated position on a special massage chair. The chairs are usually designed for you to get into a position similar to the one of foetus where your knees and hips are bent and you are comfortably resting on the chair with your back, neck and shoulders exposed to the therapist. We perform the massage over the clothing and does not require oil. During the massage, a therapist is applying pressure to the most affected areas of your back.

Does chair massage help to increase creativity and productivity of the employees?

Just as a regular table massage, chair massage has very similar health benefits. It helps to alleviate tension, ache and pain accumulated in the back, neck and shoulders; improves circulation; relieves stress; helps to reduce anxiety; and improves sleep. All these benefits can have a positive impact on employees psychological and physical health which generally, can make them happier as a person. Hence, if an employee is feeling happy and looked after, it may have a positive influence on one’s creativity and productivity which is beneficial for the company and for the employee, as then, an employee is more likely to achieve the set targets and potentially get a raise or a promotion as well as have a larger contribution to the overall performance of the company.

Does chair massage enhance the analytical abilities of an employee?

In short, yes it can. Benefits of chair massage listed above allows employees to feel more relaxed which can result in a worker having a clearer mind. If one’s mind is clear and a person is feeling relaxed, one can enhance the focus on a presented problem which might help with finding solutions.

Can this type of massage impact the number of sick days?

Pampering your employees with a regular chair massage can reduce the overall number of sick days taken per annum. This could be a result of employees feeling appreciated and looked after in the workplace.

Can chair massage impact the staff turnover?

Happy employee is the employee who is more likely to stay in the company longer. As discussed earlier, looking after your workers will make them feel appreciated. This combined with the health benefits of massage has a good chance in reducing the staff turnover rates which places less strain on the recruitment team and saves the precious time you need to train each new employee.

Can chair massage influence attendance during COVID-19 pandemic?

Setting up regular chair massage sessions in the office might increase employees’ confidence and drive to go and work from the office as they will be aware that attending will result in them being taken care of. This might not necessarily apply to every employee as some of us have been affected by the pandemic more than others. 

Can chair massage increase the quality of service?

If an employee is happy and feels that he or she is being looked after well, it can improve the quality of service. This can have a major impact on companies’ clients as people tend to stay with a company that delivers better customer service.

Can chair massage have an impact on the relationship between the colleagues?

As mentioned above, chair massage can help to reduce anxiety and stress. Hence, people who are less stressed or anxious generally are being kinder and more polite to one another. This may strengthen the relationship between the team, increasing the overall productivity of the team.

A final word

We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us 3 mins away from Angel station in Islington. We are always happy to help. If you like this blog, please share!

References:

file:///C:/Users/modes/Desktop/HandAugust2019CJON.pdf 

file:///C:/Users/modes/Desktop/The_Impact_of_Communication_Effectivenes20161224-19392-boh0vd-with-cover-page-v2.pdf 

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yaneth-pereaKeeping your employees happy with chair massage!
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