Why Your Back and Neck Are Sore Workshop at Aro-ha & Align Pilates Seminar

In Queenstown, people are feeling great now that spring is here. As a Holistic Physiotherapist, I've noticed a big change in my patients. They have more energy and are more motivated. Even those with small niggles they have ignored all winter are coming to me for help to feel better and move better. It's incredible to see this positive change in my patients and the people at recent events. Here's a quick summary of two spring gatherings I was inspired to speak at, and what you missed.

1. Negative Self Talk & Storytelling - What happens when we change one story we tell about ourselves at Align Pilates

Emma, owner of Align Pilates, asked me to speak at her Spring Equinox event which celebrates the renewal of springtime. I was so thrilled to share this science-based talk about how mindset drives ability. I shared two specific stories about my patients (names and details changed for privacy) to share that the stories we tell ourselves can change our abilities, relationships and thoughts.

For example, isn’t it strange how we’re so quick to believe our negative self-talk? And this talk becomes a story we believe is real and true?

eg. You eat a whole bag of chips, so you’re worthless.

Now only one part of this story is true: The chip-eating. But we find it hard to distinguish between what’s a true story, and what our brain has created.

Below is 1 slide from the seminar to show that this negative storytelling/self-talk isn’t real at all. It’s just a story our brain has created for us.

We ended the workshop with an activity. The audience had to picture their future lives without repeating negative stories to themselves.

Could you imagine your life without negative self-talk? It’d be pretty great right?

2. Why Your Back and Neck Get Sore (& No It’s Not Your Fault) at Aro-Ha Wellness Retreat

Last Saturday I taught a community workshop at the notorious luxury wellness retreat Aro-ha. Blending science with holistic strategies, we discussed the anatomy and physiology of the spine and common reasons why spinal pain is so common. And yep, you guessed it: It’s not your fault! Spinal pain is an unfortunate feature of modern life.

The key takeaway was that spinal pain doesn’t have to be scary and complicated. And there is no quick fix. We all need to work on our spinal health. But there are a few key things we can do to create real change.

Below are the 4 main points I repeated throughout the workshop, and into the movement class.

How will you enhance your health this spring?

Now’s the time to set a challenge for yourself. It can be small, like ‘take 5 deep breaths when I get to my desk every morning’ or big ‘run 5kms 3 times a week.’ But use the energy of spring to kickstart your health goal whatever it is.

Want help with your wellness?

Join my community and you’ll get my quarterly health and wellness tips and tricks, plus you’ll hear about any of my upcoming events.

Happy Spring!

How to sit well and protect your spine when you work from home

If you’re working from home, you may be struggling with neck and back pain at your computer you never experienced before. These aches usually stem from your working situation, particularly where and how you sit. I’ve noticed a huge surge in my patients asking about back pain since people began working from home two years ago, but luckily there’s an easy fix. Here’s how to sit well when you work from home to minimize spinal soreness.

How to combat back and neck pain from sitting at a desk

If you’re still working from home, you may still be in a temporary space. You may not even have a dedicated home office, and that’s OK. It does mean though, that you’re probably working from the couch or dining table. This means you’re adopting odd postures which often lead to headaches and back pain. 

Check out my video below where I show you some handy movements to help ease back pain at your desk.

Common issues my patients experience when working from home:

• Lower back pain when sitting

• Neck pain and increased headache incidence

If you’ve noticed these issues have started since working from home, they’re probably due to spinal positioning.

Low Back Pain caused by working from home

When the lumbar spine isn’t supported, you’ll end up feeling sore. It’s all about your spinal structures: If you’re sitting in a curved or ‘kyphotic’ lumbar position, your spinal discs can become irritated which manifests as soreness when sitting. 

Neck Pain and Headaches

Neck pain at work is usually caused by a poked chin position. When we sit for long periods with our chins poked forwards, the joints in the cervical spine can become stiff. This can lead to headaches that radiate into the temples and forehead, and sometimes symptoms down the arms.

How to sit well when you work from home

You can create your own ideal workspace at home even if you don’t have a home office. Forget what you’re sitting on, and create an ideal position with things around the house. The gal below has invested in a portable table to elevate her screen, making her makeshift office on her couch more ergonomic. Clever right?

5 Ways to Sit Better When You Work From Home

1. Slide your buttocks to the back of your chair

2. Keep your feet flat on the floor

Use textbooks or large boxes as a footstool if needed. This stops your hip flexors from over-activating and your lower back from rounding.

3. Support your lower back with a pillow/lumbar roll

Your lower back should be gently swayed (lordotic) when you sit. If you’re on the couch or a dining chair, use a small cushion to support your back. A rolled-up towel or store-bought lumbar roll also works well.

4. Ensure your shoulders are relaxed and elbows are just below your keyboard

If you’re having to lift your shoulders to type, sit on a cushion or book to elevate your seat.  If you’re working from the couch, you may need to lift your laptop up onto a pillow to keep your elbows below the keyboard. The photo above shows a great example of how you can lift your laptop to the right height.

5. Bring your keyboard closer to you

This stops your shoulders from rounding and your chin poking forwards. You may need to invest in a wireless keyboard to achieve this position. 

It’s easy to have good posture when you have an idea of your postural goals. Whether you’re working from your home office, couch, or dining table, protect your spine by using the simple tips above.

Have questions about sitting well? Email me at: caitlin@aprivewellness.com or on social media @aprivewellness.

This article is for general information purposes only and does not constitute professional advice. Caitlin Reid and Aprivé Wellness assume no responsibility or liability for any injury, loss or damage incurred as a result of any use or reliance upon the information and material contained within this article.

World Food Programme Pilates Fundraiser with Physio Caitlin

Join me, Physio Caitlin, for a fun Pilates and posture class! We'll relieve those aches and pains and all proceeds go to the UN World Food Program.

WHO CAN COME: Everyone! All levels welcome, no Pilates experience required

WHERE: Nadi Wellness Centre, Queenstown (or join me on Instagram Live)

COST: By Donation - Please be generous. World hunger has worsened with the European war.

BRING: Yourself & your donation. If you don't have cash, you can donate via my Paypal account and join in-person or via Instagram live. I will be filming my Paypal as payments come through for transparency.

Donate

Please RSVP - On the Facebook Events page: https://www.facebook.com/events/1056592934965549

ABOUT THE UN WORLD FOOD PROGRAM: The World Food Programme is the world’s largest humanitarian organization, saving lives in emergencies and using food assistance to build a pathway to peace, stability and prosperity for people recovering from conflict, disasters and the impact of climate change. www.wfp.org

The Best Health and Wellness Products - Pregnancy Wellness

The world of wellness can feel confusing! So I’ve started a new blog series with my top picks of the best health and wellness products and practices that really work. I’m not paid to promote any of these products, and if I mention any products I’ve been gifted, it’s because I truly believe in them!

This month’s theme is pre natal wellness products and practices. Here are my top picks of things that impact body, mind and health during pregnancy.(always get clearance from your medical professional before altering your diet or exercising when pregnant)

Prenatal Wellness Products & Practices

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Prenatal Wellness Products & Practices 〰️

1. Prenatal Exercise Apps: Universal Practice and EMP

   As a Physiotherapist, I’m a huge believer in empower pregnant women to move and feel good in a safe way. So I love apps that use trained professionals who understand the biomechanical, hormonal and emotional changes pregnant women are experiencing, and tailor programs for them. Try my Prenatal Youtube video further down this post.

   I personally used the Universal Practice app which was created by the Melbourne-based physio & Pilates clinic with the same name. The workouts are hard enough to feel tired, but they’re doable on those days you’re feeling exhausted in the last trimester. 15 minutes seems manageable, right?

   I only used the EMP app during my postnatal recovery, but I know their prenatal vids are great as I’ve watched them too. It’s created by a Women’s Physiotherapist Lyz Evans and Women’s Health trained personal trainer Kimmy Smith, so they really know their stuff. Best of all they cater to those women experiencing pelvic girdle pain and all the other great symptoms you can encounter during pregnancy.

A pic from the EMP app

In-Person Pregnancy Pilates Where Possible

The apps I mentioned above are amazing to do workouts at home a few days a week, but I found an in-person pregnancy Pilates class amazing. The trained physio can answer questions, you can meet other Mums, and you can get moving while being supervised. This is great for those days when you feel like you just want to go to bed and sleep, as your body always feels better afterwards. One day I felt so tired, but I just did the gentle movements and my ribs, middle back and neck felt a million per cent after the class. I did mine with Celia at Elevate in Nelson, NZ. Look for a class taught by a qualified Women’s/Pelvic Physiotherapist.

2. Pregnancy Supplements

Classic Elevit was my go-to for prenatal vitamins until you’re able to stop taking the folic acid, which is when I started taking the other supplements my midwife recommended.

I found prenatal iron supplements made my digestion so sluggish and uncomfortable, so I found a better alternative: Solgar gentle iron. This is a good one if you’re vegan too.

3. Prenatal Nutrition

There are endless books you can read about prenatal nutrition, but I just kept it really simple and tried to eat really well, plus added a few hacks. I didn’t get any morning sickness so if you do, this recipe may not work for you!

Kiwi to help with stuck digestion

Having a huge bowling ball in your abdomen can make you feel constipated and awful, which is bad for your pelvic floor and adds to the discomfort of pregnancy. So! Instead of taking a laxative as I wanted to keep things as natural as possible, I found kiwi was the answer. You can add a skinned, sliced kiwi to morning smoothies, or buy Kiwi crush frozen puree and add it to water for a quick morning fix. Avoid kiwi juices unless you can get 100% kiwi, as most of them contain mostly apple juice with a bit of kiwi which won’t have the same ‘movement’ effect.

Smoothies helped me get my fruit and veg

Pregnant or not, I find smoothies the easiest way to get a huge dose of fruit and veggies. My favourite recipe is and was:

• 1 x peeled and sliced kiwi (or a sachet or kiwicrush)

• 1 x peeled frozen banana (to use up those yucky black bananas)

• 1 x tbsp. plain, unsweetened yoghurt

• 1 x handful baby spinach or 2 leaves silverbeet with stem removed

• 1/2 cup frozen berries

• 1 tsp chia seeds

• 1 tsp psyllium husks

4. Prenatal Mental Health

Being pregnant and contemplating your new life with a baby can be incredibly daunting. Despite this huge upcoming change, most of the focus in antenatal groups is around postnatal mental health, but anxiety and feeling low can hit just as hard during pregnancy. Luckily, there are good mental health services in Australia and New Zealand (and hopefully in your country) called peri-natal anxiety and depression services. Peri-natal covers both pre and post natal, so you can get help when you’re pregnant and after you give birth.

In Australia, the service is called PANDA, and in NZ it’s PADA.

I definitely had my moments of feeling anxious. I sought help and saw a great counsellor I found through the perinatal network. It really helped to talk to someone with experience in this specific area and one session made all the difference for me!

Pregnancy Meditation apps

I also did a free trial of the Headspace pregnancy series during my pregnancy. I preferred to do my own unguided meditation as that’s what I’m used to, but I think this offering from Headspace would suit those new to meditation or looking for guidance. We know the huge benefits meditation and breathing can have on mindset, so I definitely think adding some meditation into your prenatal regime is a great idea where you can.

5. Activewear for Pregnancy

As a Physiotherapist and Pilates instructor, I’m always in activewear, so I tried all the best options so you don’t have to. Here are my top picks:

• Best maternity leggings for comfort: Active Truth

• Best pregnancy leggings that double as going out pants: Pea in a Pod Maternity Ponte Pants

• Best pregnancy leggings if you like shine: SRC (These have a thick band on the waist which dug into my ribs at the end, but the fabric is very comfy. I do think Active truth are a better buy)

• Best online store for different maternity activewear: The Iconic

• Best maternity jeans (not activewear but important!) Ripe

I found using stomach Tubigrip over my leggings in the third trimester during hill walks really helped ease that feeling of heaviness too. Your midwife can provide some free, just ask for it at your next appointment!

Here’s a prenatal workout I did in my third trimester wearing my Active Truth leggings

6. Prenatal Podcasts & Reading - Birth Stories

If you’re pregnant and feeling nervous about birth, that’s completely normal! We all do as I’ve mentioned. I wasn’t too big on listening to other people’s stories as I wanted to focus on my own, but lots of women I know love the Australian Birth Stories podcast as a source of real birth stories you can listen to.

I also read a birth stories book which helped me feel more comfortable about birth, and interestingly I went into labour the night after reading it for hours (3 days before my due date) I can’t help but wonder if relaxing about the process helped get things moving!

Other Prenatal Wellness Things I loved

Pregnancy massage from an accredited professional - Makes you feel amazing!

So there you have it! My products and practices for prenatal wellbeing.

What prenatal wellbeing products and practices have you tried?

Goal Setting Template - It's Not Too Late to Set Goals For The Rest of 2021

Click on the image below to get your free copy of a goal-setting style that’s 75% more effective than general goal setting. Cool right?

Pregnancy Workout Plan Tips

Pregnancy workouts come in every shape and size, so I put together my top 5 tips I have found have helped me during my pregnancy. They cover everything from strength to posture and are handy additions to any pregnancy workout. As a physiotherapist, I’ve worked with plenty of women during their pregnancies, but going through it has given me so much more insight into how it actually feels to work out while pregnant. Some days it’s really hard to get motivated, but even 5 minutes can help you feel good. Plus, on days when I’ve been really exhausted, a quick workout has helped give me energy!

Note: Always check with your health practitioner that exercise is safe for you during pregnancy.

Benefits of Exercise During Pregnancy

As a physiotherapist, what I recommend needs to have an evidence-base. So let’s take a look at the handy benefits of pregnancy workouts. Other than being great for your general well being, staying fit while pregnant is also proven to:

• Improve your muscular strength and endurance

• Improve your cardiovascular function and physical fitness

• Decrease your risk of pregnancy related complications such as pregnancy-induced hypertension and pre-eclampsia

• Reduce your incidence of back and pelvic pain

• Reduce your fatigue, stress, anxiety and depression

• Decrease excessive gestational weight gain and post-partum weight retention

• Reduce the incidence of delivery complications in women who are active during pregnancy

• Prevent and management of urinary incontinence

Gone are the days when women were told not to exercise during pregnancy (unless there are medical reasons of course) Luckily, now we’re encouraged to stay moving and active to help boost maternal and your baby’s health. Let’s face it though, squeezing into your pre-pregnancy tights doesn’t work. Luckily I’ve found the comfiest options for you!

Best Activewear for Pregnancy

Thanks to Active Truth Maternity, I was able to trial their Mama 7/8th Length Pregnancy Tights in grey and black, plus matching crops. As a physio, I work in active wear full time, and after 15 weeks I was finding the waistbands of my pre-pregnancy tights too uncomfortable on my tummy. So Active Truth came to the rescue and I wore their tights almost everyday.

See more on the @activetruthmaternity Instagram: www.instagram.com/activetruthmaternity

I love that they don’t fall down, they have a really comfy and long tummy band for comfort, they fit really well, and they’re thick so you don’t need to worry about awkward see-through moments doing child’s pose. The crops are great too, especially in the last trimester when I’ve been told not to wear underwire to protect milk ducts! The only downside to the active truth tights is they’re not very breathable, but like most active wear, this just means you shouldn’t wear then 24/7, and wear natural fibres like cotton in your downtime.

So! Check out the GIFS below with my favourite antenatal workout moves in my Active Truth Maternity tights!

1. Pregnancy Core Exercise: The Hover

This handy exercise works your core without stretching it, helping create stability through your torso, pelvis and engaging your pelvic floor. Plus, it’s great for postural muscle strength you’ll need for constant lifting, breastfeeding and carrying your little one. Here’s how:

• Kneel on hands and knees, shoulders over hands, knees under hips

• Press the ground away so your head lifts up and away from the ground

• Keep your eye gaze straight down between your hands (don’t look up)

• Engage your core, lift your pelvic floor then float the knees one inch off the ground

  5 x 10 second holds

  Tip: Look down at your bump and if you see a ‘tenting’ or Toblerone shape down the centre of your tummy, your abs are working too hard. This means your abs aren’t ready for this exercise.

2. Watch Your Posture

Posture matters during pregnancy, as back and neck pain can worsen if you’re not sitting and standing well. With extra weight pulling your lower back into a sway position, plus your heavier chest pulling your downwards, kneeling in poor posture for your workout can get sore. Don’t let gravity win! Engage your deep postural muscles like your transversus and shoulder girdle muscles and lift up and away from the ground when you’re in kneeling. Strong postural muscles can help:

• Decrease back and neck pain during pregnancy

• Decrease back and neck pain after birth

• Decrease your risk of developing neck soreness and headaches during breastfeeding and lifting.

In the gif below, I demonstrate what ‘not to do’ by collapsing towards the ground. Prevent this by pressing that ground away!

3. Glute Exercises During Pregnancy

The clam is one of my favourite glute exercises during pregnancy. It’s a Pilates exercise that works the glute max and medius to help with pelvic stability; an important part of pregnancy when your pelvis is so much more mobile! Here’s how:

• Lie on your side and cradle the head on the arm

• Roll far forward so your top elbow is on the ground and your top hip rolls forward

• Tuck the top toe behind the bottom knee and open the top knee without rolling your hip backwards

• Lift your waist up from underneath. Pretend you’re making room for a little mouse to pass through.

  2 x 20

4. Squats During Pregnancy

Squats can feel tough when you’re in your third trimester when your bump gets big. I’m 34 weeks pregnant in this gif. and my belly really does get in the way. So I turned my hips out slightly and added a band to help activate my glutes. Remember to keep shoulders soft, knees bending over toes (no knock knees) and tuck your tailbone under instead of sticking your bottom out. This helps the glutes ‘switch on.’

See how many you can do in 1 minute!

5. Side Planks During Pregnancy

If you’re feeling strong and well, and you’ve done side planks before pregnancy, you can try side planks during pregnancy. They’re a great way to improve shoulder strength, glute strength and core. If you’re feeling really strong, you can lift the top leg. Here’s how:

• Ensure your bottom elbow is right underneath the lower shoulder

• Extend the top arm to help you feel like you’re lifting up more

• Keep the top hip forwards

• Don’t let yourself collapse onto the bottom arm, press the ground away through the elbow and lift up up up!

  3 x 10s hold each side

Pelvic Floor Exercises During Pregnancy

Don’t forget these handy exercises to increase the strength, endurance and activation of these special muscles. From fast lifts to long holds, change up the way you engage your pelvic floor. If you’re not sure if you’re doing it right, see a pelvic floor physio. They’re amazing at what they can check and teach you!

Pregnancy Exercises at Home

Pregnancy workouts at home might be the easiest way to help you stay well during pregnancy. Whether you’re exhausted during your first trimester and struggling for motivation, or you’re in your third trimester and juggling work with the exhaustion of late pregnancy, or in lockdown or quarantine, at-home workouts are easily accessible. Even 10 minutes count! Research shows working out when you’re exhausted can boost energy levels actually helping you feel brighter.

Try My Full 40 Minute Prenatal Pilates Workout Below