Pain in the...

After 40 odd hours (sometimes very odd:-)  sitting at desks and conference room tables -  necks, backs and shoulders complain. They complain bitterly through big angry knots, aches, pains and sometimes loss of mobility (frozen shoulder, inability to turn your head etc).  It’s not their fault – they’ve been treated poorly and are responding as such.

So what do you do when you wake up Sat morning and your shoulders feel like they’re made of rocks?

Read on for a couple of quick ways to help you get back on track when you are suffering upper back tension and some tips for preventing it happening again.

I’m in agony but I haven’t done anything to injure myself...

Not true I’m afraid. You may have not been lifting weights, painting the ceiling or doing headstands but simply sitting incorrectly at your desk or walking around with your shoulders at your ears isn’t nothing.  Neck and back tension can build up over time and suddenly the simplest movement can cause sudden sharp, shooting pains, difficulty turning head, looking up, down or to one side.

·         Try to isolate where the pain is coming from. It can sometimes feel like it’s your WHOLE BACK/SHOULDER/NECK area. Often it’s one offending part that’s causing complications up along the back and neck area. Once you find out where the pain is stemming from try to apply heat to the area. Hot shower or bath with *essential oil of Rosemary,  a heat patch – available from most chemists or one of those microwaveable cushions are good also. The heat brings fresh blood to the area and helps the body remove waste products like lactic acid* from the area. 

·         Get a good massage or acupuncture. Both massage and acupuncture are extremely beneficial in treating upper back tension.  When you’re already in pain you might not like the idea of having the area worked on but often you will feel immediate relief with more mobility in the hours that follow your treatment.

*Essential oil of Rosemary bath. Rosemary essential oil is widely available – usually under €10 per bottle and is a great essential oil for pain relief and muscular tension. Drop 6-8 drops of the oil in to half a glass of full fat milk (weird I know but it stops the oils from sitting on top of the water) and add to a hot bath. Lie back and relax! Nice alternatives to Rosemary oil are Marjoram or Lavender. Never apply the neat essential oil directly to your skin as this will likely cause irritation.

*Lactic acid is a nasty sticky gloopy waste product produced by the body in response to movement. Usually it’s removed naturally however If it isn’t removed from the area properly it binds muscle fibres together preventing them from working normally. 

I never want to feel like this again....

Akin to Sunday morning hangovers the world over my clients swear they won’t let their backs get in to such a state again. Never will I ever etc. However it’s hard to break routines and despite our best intentions it is very easy to get back in to old habits.  Trying to change lots of habits overnight is too much to ask. It takes 21 days of repetition to create a habit so bear that in mind the next time you are trying to take up/give up something. Try one small change a month and see how you get on.

·         Drink more water! You’ve heard it said a hundred times before but water is essential for virtually every single body function – including getting rid of that nasty lactic acid and waste products from your muscles. Guidelines vary but typically women are recommended to drink approx 2L per day and slightly more for men. If you’re very active then another half litre on top of this is a good idea.   

·         Address your posture. Set a reminder every hour or even once a day to begin to review your posture. Think about it when you are sitting, standing, walking, running or sleeping.  When sitting - shoulders down and back, head straight, stomach muscles slightly engaged, feet flat on the ground, hip width apart. Look at one area at a time and you’ll get there. Strengthening abdominal and back muscles will make this much much easier. Pilates and any core work is great for this

·         Avoid being totally immobile. If you are stuck at a desk don’t stay in the same position all day. Streeeeeeeeeeeeeeeeeeeeeeetch – it feels great and immediately releases endorphins which lift your mood. Rotate your shoulders gently, get your shoulder blades moving (think swimming strokes) and gently drop your neck to one side then the other then forward and look up.  All of these should be done gently avoiding any sudden movements.  If you think your co workers are looking at you funny smile smugly in the knowledge that you will be pain free for another week.

That’s enough to be getting on with for now! Enjoy your week and if you have any questions feel free to mail me at Deirdre@myworklifebalance.ie or visit the Work Life Balance web site

The weekend is here. Time for that living business...

DLRCC coco markets

DLRCC coco markets are on Friday (Dalkey), Sat (Marlay Park) and Sun (People's Park Dun Laoghaire).

Sip wild and wonderful teas or savour deliciously ripe Brie. Relish irresistible sausages or new spring lamb or simply delight in tempting aromas and the wholesome happy feeling with a trip to the CoCo Markets. Farmers and other food producers bring their fresh fruit, vegetables, meat, eggs, flowers, ethnic fare and sweet and savoury treats each week to the CoCo Markets.

With three weekly markets, the CoCo Markets represents the largest group of municipal markets in the country and are a notfor- profit initiative by Dún Laoghaire Rathdown County Council. Whether food is a passion or just a flirtation, food lovers visit the markets each week to collect tasty treats, store cupboard necessities or simply wander around with a raw juice and a falafel in hand to peruse the colourful tapestry of farmers fare, crafts and cooking.

Renowned as one of the "happiest sites on the planet" and a "Southside table magnificent to behold" by the latest Bridgestone Guide and enveloped by a medley of international aromas, the heady market day atmosphere and community spirit is inimitable.

http://www.dlrcoco.ie/aboutus/councildepartments/environmentcultureandcommunity/findit/markets/

Friday Night

Entitled 33/45 @ The Bernard Shaw:

As a reaction against the proliferation of laptop djing, Dublin's All City Records are starting a vinyl-only night in the city.
Entitled 33/45 the night kicks off this Friday at 9pm and will take place on the first Friday of each month.

The Bernard Shaw, 8pm - Admission free.

http://m.bodytonicmusic.com//events/scribble/2011/jan/19/scribble-all-city-presents/

Saturday

If you're not lucky to be going to one of the many many gigs happening in town on Sat night and feel like a chilled out day in town take a stroll past Leinster House (try to keep fist shaking to a minimum) and continue on down to the National Gallery or Natural History museum both of which are free admission.

http://www.nationalgallery.ie/

http://www.museum.ie/en/homepage.aspx

In Rathmines 'The festival under the clock' Festival is on from 11am til late and features a variety of artists and acts all of which are free.

http://festivalundertheclock.webs.com/festivalprogramme.htm

Sunday

When you're finished stuffing yourself at the Coco markets why not head in to The Grand Social for their Saucy Sunday which features 7 live (free!) acts every Sunday.

This week features:

Dave Morrisey, Ian Doyle, FutureScope, A cappela Gospel Quartet, Lisa McLaughlin and Wyverne Lingo.

Have a great weekend!

Dee

Work Life Balance

http://www.myworklifebalance.ie/

First National Stroke Week

This week is Ireland’s first national stroke week initiated by The Irish Heart Foundation.

1 in 5 people are likely to suffer stroke at some point in their lives. While most stroke victims are over 65, stroke can strike at any time.

It is important to be able to spot the early warning signs and act as quickly as possible. Time is of the essence when attending to stroke victims.

Act FAST

A simple test can help you recognise if someone has had a stroke:

·         Facial weakness - can the person smile? Has their mouth or eye drooped?

·         Arm weakness - can the person raise both arms?

·         Speech problems - can the person speak clearly and understand what you say?

·         Time to call 999 for an ambulance if you spot any one of these signs.

Stroke symptoms include:

• Numbness, weakness, or paralysis on one side of the body

• Slurred speech, difficulty thinking of words or understanding other people

• Confusion

• Sudden blurred vision or sight loss

• Being unsteady on your feet

• Severe headache

What is stroke?

A stroke happens when blood flow to a part of the brain is interrupted because a blood vessel in the brain is blocked or bursts open.

If blood flow is stopped for longer than a few seconds, the brain cannot get blood and oxygen. Brain cells can die, causing permanent damage.

A transient ischemic stroke may also occur whereby blood supply is cut off briefly, sometimes for a few minutes. The person may not be aware that they have had a stroke however a TIA (transient ischemic attack) is a warning that there is a risk of full blown stroke or more TIA’s.

Stroke can result in death, paralysis, difficulties communicating, loss of intellectual or thinking ability, loss of vision and emotional changes.

Many people believe stress to be a factor in strokes however this is not the case. Risk factors do include high blood pressure, heavy drinking, recreational drug use, smoking, diabetes and high cholesterol. Age, race and family history all have a role to play but for the most part you can reduce the risk of stroke through managing your health correctly.

For further information on strokes and a full list of events around the country this week please visit www.stroke.ie

Work Life Balance - Can you really afford to go without?

Stress, anxiety and musculoskeletal disorders are the leading causes in absenteeism today yet these are for the most part preventable. So why are Irish businesses literally working themselves in to the ground?

In an attempt to create a lean, efficient corporate machine, bonuses, perks and benefits have been axed left right and centre. In the midst of all this corporate wellness has found itself unfairly labelled a luxury rather than a fundamental part of healthy business.  In addition to the lack of focus on employee health, the factors that negatively affect individual health (stress, anxiety, rapid change and additional workloads) have metastasised and grown exponentially.

Arthritis Ireland claim; The health of Ireland’s workforce is undermining our competitiveness.

Musculoskeletal Disorders (MSDs) cause 50% of absences from work and costs the Irish economy €750 million annually. Early intervention and diagnosis could help keep workers fit for work for longer.

The human cost of work stress and strain has featured heavily in the media in light of the deaths at Foxconn and France Télécom last year.  Penalties for non compliance and breach of EU health and safety guidelines pertaining to stress are at the discretion of each country. In the case of France Télécom this could be severe and end in massive fines and jail time for the parties involved not to mention the amount of bad feeling and bad press associated

with the story.  The state prosecution service in Besançon said that it was investigating France Télécom on suspicion of ''manslaughter through lack of care, inattention, negligence and failing to respect a duty of prudence''.

These are extreme case of course but what's to prevent a similar situation unfolding here? With blatant disregard for mental health and stress in workplaces by both employee and employer, it seems like only a matter of time.

So when the budget is nominal, minimal or non-existent what can be done in the face of rising absenteeism, presenteeism and low morale?

The ideal Work Life Balance plan has the support of the CEO, directors and decision makers; has appropriate funding when possible; a clear HR policy on Work Life Balance; comprehensive plans to deal with physical, emotional and mental wellbeing of

staff; constant re-evaluation taking in to account any changes in the business or organisation; and SMART objectives and benchmarking.

There are ways to improve Work Life Balance rapidly and at low or zero cost: Employee engagement is one of the key factors in improving staff morale. Involving a cross section of employees in discussion and brainstorming can shed new light on how simple alterations and implementations can make big changes to how people feel about their workplace. 

Employee funded services are also an option. Work Life Balance offers a range of services including on site massage, fitness as well as stress and time management which can all be funded by employees, employers and can be fully or partially subsidised. For full details please visit www.myworklifebalance.ie

A complimentary consultation on Work life Balance is also available. Take the time to create a Work Life Balance strategy. Can your company really afford not to?

On Site Massage - Priceless...

Corporate on site massage has become more popular over the last ten years with many employers contracting a therapist full time. During boom times this was often fully subsidised however employee funded schemes are becoming more commonplace.

For those who aren't quite sure what it's about. On site massage is typically a short seated massage done over clothing and addressing problem areas such as shoulders, arms, hands, neck and head. These areas are prone to strain and tension in desk bound employees.

On site massage is an inexpensive employee perk with massive return on investment.  It has been shown to reduce the risk of repetitive strain injury (carpal tunnel syndrome etc), relieve muscular aches and pains as well as improving mood. Moreover the treatment has been proven to lower blood pressure, anxiety and has been recommended in the treatment of depression. 

For the company it equates to fewer sick days, fewer instances of litigation (stress related claims), an improved work environment and most importantly for the bottom line - a marked increase in productivity.

On site massage is a small but key part of any work life balance plan. The benefits are clear and well documented. The only question remaining - is it offered in your workplace?

Work Life Balance offers both partially/fully subsidised schemes as well as employee funded visits.

For bookings and further information please contact info@myworklifebalance.ie or visit http://www.myworklifebalance.ie/

Suicide: "You can't bring that word in here..."

Amnesty International has spoken out about the resistance encountered when running suicide prevention workshops in companies around the country. With over 40 hours spent at work each week – employers are in prime position to spot signs of depression and anxiety in their staff but still mental health taboos prevent appropriate action.

Worrying statistics were released recently indicating a rise in suicide in Ireland. Last year there was an increase of 100 cases from the previous year with some suicide prevention help lines reporting numbers of callers had doubled in 12 months.

There has been huge upheaval in recent times – job changes, redundancies, wage cuts, increased pressures and strained relationships are commonplace yet mental health issues associated with such levels of change; depression and suicide still seem to be unmentionable in the workplace.

A recent study by DCU showed that half of all people surveyed did not want anyone at all to know that they had a mental health problem. 43% surveyed also felt that they had been treated unfairly in retaining their job once their problems came to light.

 The charity Aware recommends reaching out and availing of the supports and help that is offered.   Attempting to cope with depression or anxiety can be tough without trying to keep colleagues and employers in the dark. It’s difficult, painful and should be completely unnecessary.

Ireland attitude towards mental illness has historically been appalling.  We once held the world record for institutionalising its citizens with a huge proportion of the population in psychiatric institutions.  Times and treatments have moved on but attitudes are very slow to change on the subject of mental health.

Educating staff and front line managers is essential in creating and maintaining a healthy work environment.  Learning to spot early warning signs could be the difference between life and death.  Watch for extreme behavioural changes. – An extravert becoming increasingly quiet and vice versa, a colleague who never drank, drinking heavily etc. 

Employee Assistance Programmes are not expensive yet many companies still go without, despite the possible ramifications. Very basic employee assistance should incorporate phone based crisis support with professionals trained to give advice and deal with issues, concerns and worries. 

Until a dialogue is opened up about mental health in the workplace the taboo will remain. Education and frank discussion is essential to bring about necessary change.

If you are suffering from depression or anxiety speak to your GP and a trusted friend/colleague.  Don’t suffer in silence. For more information visit Aware at www.aware.ie.

For further advice on setting up an effective EAP in your workplace contact info@myworklifebalance.ie

Paternity Leave - a lot to be desired

Under EU proposals last year, Ireland could soon be forced to readdress current legislation regarding paternity leave. Irish representatives at the council of the European Parliament along with a majority of other countries objected strongly.

Why? On the basis that employers could not afford such a change in the current economic climate.

The UK seem to be embracing the guidelines and plans are set to be introduced in April which will allow mothers to transfer any of their maternity leave to their partner. Currently this leave is unpaid but there has been much discussion regarding a proposed 10 month paid paternity leave.

So will Irish employers be forced to follow suit? Currently women are entitled to 26 weeks leave with benefit and an additional 16 weeks unpaid.  Many employers do allow new dads unpaid or annual leave but there is absolutely no obligation on the employer. Some companies do allow ‘special leave’ when their child is born however this is on average 2 working days.

Culturally changes to paternity leave legislation have been met with mixed reactions. When Canadian law changed some time ago allowing lengthy periods of paid paternity leave, there was little or no uptake. Studies showed that socially it was still unacceptable for a man to stay at home even if it was financially the best solution for the couple.  There was also the fear of being at a disadvantage when it came to returning to the workplace.  This is in complete contrast with Scandinavian countries where it is viewed negatively if an employee refuses to take due leave. So how would it fit in with modern Irish society?

Officially no study has been done so far with regards to the kind of uptake to expect however it is estimated that it would cost €300m to implement here. Provisional numbers in the UK show that almost half of all working fathers plan to avail of the new legislation after April.

The Equality Authority has spoken out in favour of the move. They believe that legislation has not been kept up to date with the changing gender roles in modern Ireland.  The Irish Small and Medium Enterprise Association pointed out however that if someone is on leave you must pay them while also paying for a replacement. At a time when small businesses can ill afford additional costs, this kind of proposal may bankrupt them. In Ireland it would be up to the legislators to decide if it would be the employer or the government to foot the bill for paternity benefit.  There is worry that the additional financial implications of any changes may be the straw that breaks the back of small to medium enterprise in Ireland.

Changes to employment equality legislation have always been slow and historically met with significant fear and resistance however there may be no choice in that matter soon.  Given the huge opposition the by  the majority in the European Parliament, the issue is likely to be shelved for a little while but with our neighbours in the UK introducing benefits far beyond the EU recommendations it’s likely to become a familiar topic in the weeks to come.