The Physio Diary

Introduction Sit down for a minute – then think about how many times you have already sat down today. You sit to eat. You sit at work. You sit in the car. You sit while scrolling through your phone. You sit to watch TV. Sometimes, we even sit for hours without even realising it. But have we ever stopped to ask: “How am I sitting?” It's Not Just About Posture When we talk about sitting, we often hear: “Sit straight!” While how we sit matters, sitting itself is not the enemy. The bigger issue is staying in one position for too long. This because even a “good” sitting position can become uncomfortable when we stay in it for hours without moving. Our bodies were made to move, not remain in one position all day. What Can We Do? Let's start by becoming more aware of how long we're sitting. If you've been sitting for a while, get up. Walk around. Stretch. Change your position. If you're working at a desk, adjust your chair and workspace so that you can sit comf...

Introduction After everything we do during the day, our bodies deserve a good night's rest. But here is a question: How do you actually sleep? On your back? On your side? On your stomach? Curled up like a question mark? We all have our favourite sleeping positions, but have we ever stopped to think about how they affect our bodies? Your Sleeping Position Matters There is not one sleeping position that is perfect for everyone. What feels comfortable for one person may leave another person waking up with a stiff neck, aching back or uncomfortable shoulders. Sometimes, the problem is not simply how we sleep, but how long we stay in one position and whether that position puts unnecessary strain on certain parts of the body. For example, sleeping on our stomach can place our neck in a rotated position for a long period, and strain our back. Sleeping in an awkward position can leave us waking up wondering: “What did I do to myself in my sleep?”  What Can We Do? First, pay att...

Introduction Let's talk about that bag we carry everywhere. To work. To school. To church. To appointments. Even for a quick outing that was supposed to take 30 minutes.  What is inside yours? Laptop. Charger. Books. Water bottle. Makeup. Perfume. Snacks. Somehow, things we have not used in months are still living comfortably inside. But have you ever stopped to think about what that bag is asking your body to carry every day? It's Not Just About the Bag Carrying a bag is not automatically a problem. The issue can come from how much we carry, how we carry it and how long we carry it. A heavy bag carried for long periods can put extra stress on our shoulders, neck and back. We must understand that when we constantly carry it on one side, our body has to adjust to that uneven load. So, no, we are not saying: “Throw your bag away!” We are simply saying, pay attention to it. What Can We Do? Start by checking what's actually inside your bag. Do you really need everyt...

Introduction Think about your day. From the moment we get out of bed, our feet and ankles are already working. We walk to the bathroom. We move around the house. We go to work or school. We climb stairs. We run errands. We stand for long periods. Between all these movements, we hardly think about our feet and ankles until they start hurting. Your Feet and Ankles Do A LOT Your feet are your body's connection to the ground, while your ankles help your feet move and support you as you walk, stand and change direction. Every step you take involves them. They help you stand, walk, balance and move from one place to another. As a result of the work they do, the way you treat them matters. Your footwear (especially ladies who wear heels): how long you stand, how much you walk and even the surfaces you walk on can affect how your feet and ankles feel. Sometimes, that tired or uncomfortable feeling after a long day is simply your body saying, “I've been working!” What Can Yo...

Introduction Do you know that house chores can also be considered as exercises? Sweeping. Mopping. Washing. Cooking. Doing laundry. Cleaning. Carrying things around the house. You probably don't put on your workout clothes before doing any of these. But guess what? Your body is still moving. Your Everyday Movement Counts Understand this: When you are sweeping, you are standing, walking and repeatedly moving your arms. When you are mopping, you are reaching, pushing and pulling. When you are doing laundry, you are bending, lifting and carrying. When you are cleaning, you are moving between different positions and using different parts of your body. These may not look like a traditional workout, but they involve physical activity; and that matters. Sometimes, we think being physically active only means going to the gym, running or following a structured exercise programme. But movement happens in many forms throughout the day. Your everyday activities count too. Do You Th...

Introduction How much have you moved today? You woke up, picked up your phone…sat down to eat, got into a car or bus, sat at work or school for hours, came back home and sat again. Then you wonder: “Why is my body aching? I didn't even do anything!” That's exactly the point. You don't have to do something strenuous for your body to need movement. The Problem Your body was made to move. Walking, bending, stretching, reaching, turning and even changing positions are all part of everyday movement. But our everyday lives have made it very easy to stay still for long periods. We sit to work. We sit to study. We sit in traffic. We sit to watch TV. We sit while scrolling. At this point, some of us deserve an award for how creatively we can remain seated. Understand that sitting is not bad. Resting is not bad either. The problem is staying in one position for too long without giving your body a chance to move. Perhaps you are saying “But I exercise!” Yes, exercise is im...