Toilet Ergonomics: Posture Matters In Places Other Than The Office

Squatty Potty

 

Written by Dr. Emily Melzer, DPT

For centuries, humans have squatted to defecate, but due to 19th century advancements of the sewer system and sanitation, the porcelain throne we sit on today was born. However, in that moment of history, society was unaware of the dysfunction they were setting us all up for.

Real Potty Talk

The dysfunctions I am alluding to are hemorrhoids, constipation and diverticulitis. Not to mention increasing our risk of syncope (fainting), deep vein thrombosis and stroke. You may wonder why simply sitting to defecate would put you at risk for these complications. As you hear quite regularly in regards to the office, there is a certain posture to help you work most efficiently, that is commonly referred to as ergonomics. Ergonomics are important in places other than the office, for instance in your bathroom. Research has sought out and proved the most efficient, effective and proper way to defecate.

And that position is, drum roll…SQUATTING.

The reason squatting is effective when defecating is due to the function of the puborectalis muscle. The puborectalis is responsible for keeping your rectum closed off, increasing the angle between the colon and rectum. Research demonstrates that the angle decreases when obtaining a full squat to defecate, easing the release of contents. This body mechanism reduces the need to strain, in turn eliminating the risk of hemorrhoids, syncope and stroke. It also better allows the release of all content, decreasing the risk of constipation.

Improve Your Toilet Ergonomics

Eliminating the toilet all together seems like a drastic, and let’s face it, unrealistic goal for the United States, but simply adding a small stool underneath our toilet, is a feasible change you can make today. One research study looked at defection while seated, seated with knees raised 60 degrees and a full active squat to 60 degrees. While the full active squat demonstrated the least angle and the quickest time for release of content, the passive squat achieved by placing a stool under the feet was a close second.

I personally have a Squatty Potty in my home, and I can provide consumer feedback of the improvement in efficiency, effectiveness and overall improved bowel health with the addition of this product into my life. I will never be without a squatty potty under the porcelain throne in my home. I may even consider purchasing the travel version (that’s right, there is an inflatable squatty potty!).

Give us a call today and we would love to help you with your mobility and strength to help in this everyday daily activity!

1. Dov S. Comparison of Straining During Defecation in Three Positions – Results and Implications for Human Health. Digestive Diseases and Sciences. 2003; 48: 1201-1205.
2. Sakakibara R, Tsunoyama K, Hosoi H, et al. Influence of Body Position on Defecation in Humans. LUTS, 2010; 2: 16-21.

Why Do Joints Hurt More In The Winter?

WHY DO JOINTS HURT MORE IN THE WINTER?

Young man having a knee injury while jogging outside in sunny winter mountains

MOM’S ARTHRTIC KNEES FORECAST RAIN

Young woman having knee pain

You have probably heard it before: those with arthritis claim they can predict the weather, especially if it is going to rain. I am sure everyone has a self-proclaimed meteorologist in his or her family. Researchers have looked into this phenomenon over the years to determine if weather is to blame for some of the surges in pain in people with arthritis during the winter. While some studies are inconclusive, several suggest a definite relationship between pain and both the change in barometric pressure and ambient temperature.

UNDER PRESSURE (cue Queen)

Barometric pressure is the amount of pressure our atmosphere exerts on us at a given point in time. It is constantly changing and has a big effect on the weather we experience. A drop in pressure is associated with rainfall and colder weather. There is a lot of info and several blogs on the internet that say the decrease in external pressure to our bodies allows the internal pressure to rise and this results in swelling and pain. It seems to make sense but the research doesn’t consistently support this. Some studies find that the increase in barometric pressure results in increased pain. They acknowledge the flaws in their own study but seem to find more flaws in the studies that suggest the opposite. The common denominator is that the change in pressure seems to affect what we feel in our joints that exhibit osteoarthritis.

THE PROOF IS IN THE PUDDING….OR PHYSIOLOGY. 

Cadaver studies1 have found that the hip joint gets a healthy dose of stability from the atmospheric pressure. The change in atmospheric pressure affected the hip joints in the study such that there was a slight loss of joint stability, which caused a very mild (8mm) shift of the joint and could potentially be a reason for pain. Pressure changes external to our bodies have also demonstrated, in the lab, alterations in cellular processing of little pain signaling proteins.

Another reason our less than perfect joints feel more pain around this time of year could be the effect that the cold temperature has on blood vessel dilation/constriction and changing the flow of inflammatory cell production and transport and the overall healing processes.

Also, research2 suggests increases in pain with the colder temperature could be related to a change in viscosity of the joint fluid, which lubricates many of the body’s joints much like oil lubricates a car’s engine. A car takes longer to “warm up” when driven in the Pacific Northwest in January vs Southern California in August.

It is helpful to know that there are reasons for increased pain we may be feeling with the change in climate but it is even more helpful to know what to do about it! As physical therapists, your gurus in movement efficiency and functional wellness, we can work with you physically and provide education that can help ease your pain this winter. Give us a call or schedule an appointment online with us at your convenience.

1 Wingstrand H, Wingstrand A, Krantz P. Intracapsular and atmospheric pressure in the dynamics and stability of the hip: A biomechanical study. Acta Orthop Scand. 1990;61(3):231–5. doi: 10.3109/17453679008993506.

2 Laborde JM, Dando WA, Powers MJ. Influence of weather on osteoarthritis. Soc Sci Med. 1986; 23(6):549-554.

Telemedicine: Case Study

With the advancement of technology coupled with the limitations that physical therapy health care providers are encountering via insurance limitations telemedicine allows patients immediate access, near and far, to get specific health care advice, prescriptions of movement and consultations which could prevent unnecessary diagnostic tests and measures.

As our health care world continues to change I am excited to be part of the telemedicine movement.

In the past month we had a patient encounter that we felt we important to share for a couple reasons:

  • This case specifically highlights the difficulties that normal people go through when dealing with our current medical model and all the practitioners one may encounter.
  • It also highlights how when patient cases are dealt with properly someone can get more effective treatment regardless of whether someone is local or thousands of miles away.
  • With proper resources and communication people can receive physical therapy via telemedicine and it can be very effective

To protect the patient’s confidentiality names have been omitted, substituted with initials.  DW has agreed for me to post this case and she hopes that it will provide some insight to our Telemedicine process and how it has helped her.

A few weeks ago I received a Facebook message from an old college friend asking if I knew anything about a “rare” diagnosis named “idiopathic lumbosacral radiculoplexus neuropathy”.  Turns out his mother, who lives on the other side of the country, had been diagnosed with this over a year ago and was frustrated with her progressive worsening.  I told him that I had seen thousands of patients with idiopathic back pain that also had some sort of radicular symptoms down the extremities.  In layman terms idiopathic means unknown cause, lumbosacral defines the lower back and pelvic tailbone region, radiculoplexus neuropathy basically is an irritation or inflammation of the nerve bundles that exit from the spine.  It is important to note my friend’s mother, until acquiring this diagnosis was a normal active nurse and after dealing with this diagnosis she had now lost the ability to walk independently or perform many of her prior activities of daily living. I received multiple emails from the son and daughter of the patient, which gave me some insight on the patient’s medical history and timeline of diagnostic tests.  Now through these emails I had found out that over the past year DW had been to multiple doctors, multiple specialists, undergone 7 MRIs, 2 X-rays, formal physical therapy and various prescription medications to help her symptoms without any definitive plan or answers to why she had acquired this “idiopathic diagnosis” or more importantly what to do from today moving forward.

After reviewing the medical notes I set up our first Telemedicine appointment, which was just like any normal evaluation we perform here in our clinic.  Per the patient’s request DW had her daughter present on the video conference as to be an assistant just in case DW would need help with any mobility testing and/or we had technologic difficulties. Normal subjective examination was performed, objective testing, and special tests in order to determine an action plan.  In the hour appointment we spoke of DW’s diagnosis, and I came up with a physical therapy assessment of her orthopedic limitations and her functional impairments.  In addition I gave her some mobility exercises to start on that day that she could perform independently and some exercises that her daughter would assist with.

It is important to note here that in just this first appointment DW and her daughter mentioned that they received more from me in the initial evaluation that they had in the past 6 months. How does this happen?! How can one person see that many doctors, specialists and participate in formal physical therapy without some sort of education, evaluation and proper action plan to address this patient’s needs and goals.

Our next appointment was 1 week later however I told DW and her daughter that we were always available via phone, email, or Facebook messenger if they needed to contact us prior to our next appointment.

The next appointment we learned and witnessed some pretty amazing things. She had gained more mobility in her leg than she had in previous months.  She also mentioned feeling more sensation in her leg something that had been absent for quite some time.  Her mobility was starting to return but her strength and endurance for maintaining these new positions was very poor.  At this appointment she was given a progression from her day one exercises and we planned on meeting in another week.  The next goal would be to stand and be able to shift her weight from one leg to the other.

Next appointment was two weeks later and once again more good news. DW was bearing more weight through her legs with less assistance with her arms on the assistive walker she had been using to stand.  Even better news was that DW felt her muscles in her legs working, something she hadn’t felt in months.  Her ability to transfer from chair to wheelchair, wheelchair to bed, bed to sitting and sitting to standing all improved.  Her strength and endurance were slowly improving but more importantly DW had new hope.  She was seeing progress herself.

Now DW and her daughter were given more exercises to perform daily and DW was instructed that returning to a local physical therapist was the next recommended intervention.  Going to a local physical therapist that understood DW’s needs, goals and progression was crucial to her continued recovery.  In order to assure DW’s transition our office called local physical therapists near to DW, explained to the therapists what we had accomplished in just a few visits & recommended our physical therapy assessment and plan of action and collaborated with DW what she would have to do moving forward from here on out.

I’m happy to say that DW had her first physical therapy appointment this week and I received some good feedback from her regarding her first visit.  I plan to follow up with a video conference in the beginning of next year to see how far she has come with her functional mobility and if she is closer to her goal of being able to walk again…

Stay Tuned…

Happy New YearsStay Tuned…Over the last few weeks of 2014 we will be giving gifts of knowledge in regards to health, wellness and pain free functional mobility, we hope that these gifts not only provide components of education but also inspire you to make positive changes towards a better 2015 version of you.  Happy Holidays Everyone!

Understanding Pain

What is pain, where does it come from, and how do I conquer it? These basic questions are essential to your recovery, and this clever video literally “illustrates” the finer points of preventing persistent pain.

There are many things to consider. As you will see, it’s not as simple as popping a pill or hopping on an operating table. One must really look at the issue holistically, as if it were part of a larger picture, and use the latest evidence-based techniques to solve it. That’s what we do at Therapydia Portland.

We’re new to the Portland physical therapy scene, but we’re not rookies. Clinic Director Joshua Zavertnik uses multiple techniques to guide your body to its ultimate goal of healing itself.  But this process is a partnership, and it helps when the patient understands exactly what his or her body is trying to tell them.