The Expert Witness.de
Our general advice for Clients:
Neck and back pain are common problems that affect most people at some point in their life. It usually feels like an ache, tension or stiffness in your neck or back.
The pain can be triggered by bad posture while sitting or standing, bending awkwardly, or lifting incorrectly.
The symptoms are usually not caused by a serious condition and, in most cases, it gets better within 12 weeks. It can usually be successfully treated by taking painkillers, keeping mobile and to pick up physical activities, i.e. Pilates, Yoga or Balance classes..
There are exercises on this site. Please feel free to use them after reconfirming with your doctor that you are fit enough and do not present any contra indications!
My advice: Thera bands!
It is important that you keep moving and that you keep strong! Studies have shown that you can exercise away pain symptoms. Researchers concluded that as little as a single set of 2-minute Thera-Band exercise can significantly reduce neck and shoulder pain in office workers.
Thera Bands come in different colors (=strength). A set of 3 or 4 different bands cost less than GBP 10.
My advice for the advanced: XCO
More than the Thera Bands XCO dumbells help to build up core stability and strength. These tubes are filled with a free moving loose particles. By dynamically swinging the XCO, the oscillating mass is propelled to the ends of the tube. To counterbalance the impact on the end of the tube, some muscular strength is required, particularly in the deep muscles of the core. The XCO tubes are light (600 grams) and easy to use, either when walking or running, or for specific strengthening. Watch the site of http://xco-trainer.com to find out if this trainig is more appeling to you! You will find further information and exercises.
Advice for the Client with neck pain!
Our advice is to exercise instead of resting. You may have received advice from your physiotherapist to do stretching exercises. This help to make you more flexible but you need some physical imput too in order to lower your pain threshold and work on your core stability. Muscular support is important to cope with your demands in everyday life!
Please find some general exercises for your neck!
Read more about Neck Pain
Helpful exercise links for Clients with neck pain
This link will show you 3 simple exercises to relief tension from your neck. You can consider doing these exercises in combination with a Thera band!
Advice for the Client with lower back pain!
Disclaimer: Please be advised that back pain occurs with a high incidence. If you suffer from the following symptoms, you should see a specialist or your GP to discuss if you are an approriate candidate for exercises or if further investigations are necessary before you start. Symptoms can include:
- fever of 38ºC (100.4ºF) or above
- unexplained weight loss
- swelling in the back
- constant back pain that doesn't ease after lying down
- pain in your chest or high up in your back
- pain down your legs and below the knees
- loss of bladder or bowel control
- inability to pass urine
- numbness around your genitals, buttocks or back passage
- pain that is worse at night
These are known as 'red flag symptoms' and could be a sign of something more serious.
