exercise

Back Pain Relief after Studying at a Desk all day: Interview with Nastassia Pailkoff

We interviewed Nastassia Pailkoff, a Registered Physiotherapist and acupuncture practitioner, about how to stay healthy and mobile while studying at home. Due to COVID-19, many people are studying from home in less than ideal situations. Maintaining physical health, particularly improving flexibility and avoiding painful injuries, such as carpal tunnel syndrome, while working at a desk is important. 

Nastassia 1 284x300 Back Pain Relief after Studying at a Desk all day: Interview with Nastassia Pailkoff

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 Nastassia graduated with a Master of Science in Physical Therapy from Queen’s University and Medical Contemporary Acupuncture Certificate from McMaster University, after completing her Bachelor of Science in Kinesiology at York University. During her studies, she volunteered at the Black Creek Community Centre in a program that worked to manage chronic disease through exercise. Nastassia’s treatment approach is focused primarily on patient education, exercise prescription and correction, and manual therapy. She currently works in the areas of pediatric cerebral palsy, and neuromusculoskeletal pain and movement in adults. She believes rehabilitation should be as personalized as the individual being cared for.

How does working at a desk place stress on the body? What issues often develop from prolonged sitting?

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Sitting in one posture for a prolonged period of time is not optimal for a couple of reasons. First, when staying in that one posture, you are not getting good blood flow to the areas that are tightened. Wherever your flexes and bents are when sitting, will not receive blood flow in the same way as other parts of the body. Blood also does not return to your heart as frequently because your muscles are not pumping. Second, you arestretching your muscle for a long period of time, which means that you are actually taking power and strength away from it. As a result, you will have a higher risk of staining that muscle, causing inflammation, and eventually losing mobility in the joint over time.

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Carpal tunnel syndrome is a common problem that people who work at computers often encounter. What can we do to prevent it?

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The most common cause of carpal tunnel is incorrect keyboard position. When typing, take a look at your wrist to see if your hand is bent up at the wrist or bent down. If your hand is bent up, this usually means that the keyboard is too high. If your hand is bent down, this usually means that the keyboard is too low. You want your wrists to be pretty level with the keyboard. Another thing to consider is arm and elbow placement. This is where having a good desk chair with arm rests is essential. You want arm rests to ensure that your elbows are at roughly the same level as your keyboard to avoid bending your wrists as much as possible. In addition to having a good desk chair, you can also use wrists supports for your keyboard and mouse to give additional support. If you do not have or want to purchase one, you can roll up your towel and use that as a wrist supporter.

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I know that you demonstrate a lot of stretches and exercises on your Instagram page. It’s a bit hard to demonstrate any on a podcast, but what would you say would be your top three that you’d recommend to anyone sitting for long periods of time?

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Definitely check out my Instagram for stretching videos. In the meantime, let’s start with a back stretch. Stand up. Get into a lunge position with a straight back leg and bent front knee. Bring both arms up over your head and reach your chin back. Then, look up, arch your back, and reach to the sky. This exercise sequence helps to relieve tension in your upper back and neck, as well as stretching the muscles at the front of your hip and buttocks. You can do this exercise as a break after prolonged sitting to help your body to relax.

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Nastassia’s Youtube Channel Recommendation for Exercise

Shona Vertue on Youtube

Tom Merrick on Youtube

Lisa’s Book Recommendation

Owls in the Family by Farley Mowat

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Thank you, Nastassia, for sharing the excellent advice with us and our readers! 

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Missed the podcast? Listen here:

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To get more help with your assignments, book a 20 minute discovery session with us and start your journey to reaching your full potential on the page, and in life.


Both the written, visual, audio, and audiovisual content of this post has been created by and is the intellectual property of Lisa Pfau and PFAU Academic Writing. Please do not replicate any of the above content without our consent. However, please do feel free to share this post and its authorship widely.

The Dangers of Studying Too Long at a Desk: Podcast Episode Live!
PFAU 20 panel 1 300x291 The Dangers of Studying Too Long at a Desk: Podcast Episode Live!

We interview, Nastassia Pailkoff, a Registered Physiotherapist and acupuncture practitioner, about how to stay healthy and mobile, particularly improving flexibility and avoiding painful injuries, such as carpal tunnel syndrome, while working at a desk.

HIGHLIGHTS

Health risks of extended sitting

Choosing the right chair/adjusting your own chair

Advice on setting up your workspace for optimal posture

How to prevent carpal tunnel syndrome

How to implement low budget ergonomic solutions in daily lives

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To get more help with academic writing, application coaching, or professional development, book a 20 minute discovery call with us and start your journey to reaching your full potential on the page, and in life.


All the written, visual, audio, and audiovisual content of this post has been created by and is the intellectual property of Lisa Pfau and PFAU Academic Writing. Please do not replicate any of the above content without our consent. However, please do feel free to share this post and its authorship widely.

Health and Academic Performance: Podcast Episode Live!
PFAU 19 final Dec 18 1 1024x205 Health and Academic Performance: Podcast Episode Live!

We discuss the connection between health and academic performance with Dr. Kevin Preston, a Chinese medicine doctor and holistic wellness expert.

HIGHLIGHTS

Benefits of meditation during COVID-19

Practical health advice for students

Lessons from Chinese medicine

How the school environment affects health

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To get more help with your assignments, book a 20 minute consultation with us and start your journey to reaching your full potential on the page, and in life.


Both the written, visual, audio, and audiovisual content of this post has been created by and is the intellectual property of Lisa Pfau and PFAU Academic Writing. Please do not replicate any of the above content without our consent. However, please do feel free to share this post and its authorship widely.

Exercise has a Positive Impact on Stress Relief by Lisa Pfau & Patricia Huang

PFAU 19 FINAL 01 Exercise has a Positive Impact on Stress Relief by Lisa Pfau & Patricia Huang

We all know that feeling of relief after running around outside after a ball as a child. The sweat is dripping down our brow, we’re catching your breath, feeling light and free as if you have accomplished something. Well, you have. You have pumped your body full of endorphins and released it of cortisol and adrenaline. This process prevents you from becoming that kid who acts out in class or talks back to your parents. The whole point of recess is to let kids blow off steam. So, we know this about small children, yet once we become young adults, we seem to forget this it. It’s no wonder we’re all so stressed out!

 

Stress has been linked to heart disease, asthma, obesity, headaches, diabetes, Alzheimer’s, depression & anxiety, gastrointestinal issues, premature aging, and even premature death. According to Harvard, movement has a positive impact on both your physical and mental health; when you feel good, you perform well at work or in school. Stanford University has found a positive correlation between a positive attitude towards studying and academic outcomes. In other words, when your body and mind are in good shape and you feel positive about your studies you are more likely to study well than when your body and mind are riddled with stress.

 

The problem is not that we don’t know the benefits of exercise; but rather, that work, life, and school take time away from a much needed recess. Here are a few tips on how to integrate exercise into a busy lifestyle:

 

Walk Don’t Drive: The Washington Post reveals that individuals who live in neighborhoods that require them to drive are significantly more like to be obese than those who take public transit, bike, or walk. All those seemingly negligible jaunts on foot to the bus stop, running errands, or meeting a friend are start to add up. You may not realize it, but a 10 minute walk to the subway stop on each end adds up to 40 minutes of walking by the end of the day. That is A LOT more movement than getting into your car, driving to class, and walking from the parking lot to your next lecture. Walking saves your money and inches on your waist, so why not give it a try?

 

Make Exercise Social: One of the reasons that I enjoy group exercises classes or intramural sports is that I get chance to meet new people and socialize. Going to exercise becomes more focused on looking forward to seeing friends than burning calories. If you do not like classes, you can always ask a friend to become your gym, jogging, or walking buddy. By making exercise social, you are getting both the benefits of exercise, as well as connecting with people. Killing two birds with one stone.

 

Do Something that you Like:

Instead of getting into the latest fad, why not just choose an exercise that you enjoy? Something as simple as taking the dog for a walk each evening gets you moving and those endorphins pumping. Or, maybe you like playing a sport, like badminton? You can find lots of intramural options and drop-in classes at  your local campus  (U of T, York, or Ryerson), or free games at local community centres. Oxford Research demonstrated that enjoyment of an activity is a major motivating factor in starting and continuing physical activity. It’s a lot more fun to do something because you like it than because ‘it’s supposed to be good for you’?!

 

Invest in a Locker:  The biggest improvement I made to my workout protocol was to invest in a locker at the gym that I attend.  The locker totally eliminates the excuse that you forgot your gym clothes or shoes or water bottle or whatever. It also makes going to the gym that much more convenient. I don’t have to carry everything along with me, and at the end of the session, I can leave all the heavy gear like shoes and shampoo in my locker so I can truly relax after the work out.

 

Cultivate a Positive Body Image:  Going to the gym because you want to lose weight is a valuable goal; however, it can make you focus more on appearance that the overall physical and mental benefits of exercise. Olmsted and MacFarlane seem to suggest that high sensitivity to body appearance doesn’t correlate to high instances of exercise, but actually has the opposite effect. A focus on appearance can result in frustration once you hit a roadblock and are not getting the results that you hoped for. I find that I’m more likely to exercise when I focus on the fun, stress relief, and benefits to how my body feels; rather than, how it looks. I can’t escape aging, but I can make it a lot more pleasant by keeping active and making time for wellness.

 

Even though your regular gym session may be the first thing to go out the window as things get busy and finals approach, it is probably the last thing you should give up. A short session is better than no session. It will clear your head, improve your mood, and help you to manage the stress of finals.

 

**All blog content is original created by Lisa Pfau and Patricia Huang. Please respect our intellectual property rights and do not copy any of this content without our prior permission.  However, please do feel free to share widely.