Office Work Advice
Most of our patients sit for most of the day which we all know our body’s are simply not designed to do.
However, there are ways of reducing your chances of pain and injury at work. We have a poster below that sums up how to adjust your workstation and in addition to this lots of information and advice within this website on common injuries and now to avoid them including back pain, knee pain, shoulder pain, hip and groin pain, foot and ankle pain, neck pain, headaches, elbow pain and wrist and hand pain.
We also have stretching exercises and advice pages, pregnancy advice and lots of other useful exercises including:
- Sitting posture for back pain, hip pain, shoulder and neck pain and headaches;
- How to find pelvic neutral for low back pain, hip pain etc.;
- Training deep core muscles for any back pain, hip pain, knee pain, sports performance;
- Correct neck posture for neck pain, shoulder pain and headaches;
- Mobilising the thoracic spine or upper back exercises for low back, mid back, neck and shoulder pain;
- Leg alignment, hip strengthening, knee cap tracking exercise for hip pain, back pain and knee pain;
- ITB and TFL release for hip and knee pain;
- Proprioception and balance for ankle, foot, hip, knee and back injuries and sports performance;
- Foot and ankle exercises including correction of flat foot, over-pronation and Achilles tendinopathy exercises;
- Shoulder exercises.
We provide work station assessments and office based presentations and workshops – please check out the relevant pages on this website or contact us today for more information.
-
Stiff Thoracic Spine
The thoracic spine – middle and upper part of the back - is the stiffest part of the spine due to the ribs attaching here, but it commonly becomes too stiff as a result of poor postures. Please click here to learn correct sitting posture. Thoracic spine stiffness puts more...
Read More -
Clicking ankles or feet
Clicking or crunching in the ankles or feet can be caused by a number of things. Most people fear that the clicking is caused by bone hitting bone. However, thankfully nowadays this is rare. If you have this, it is likely that for many years you have been suffering severe...
Read More -
Achilles tendinopathy (previously called tendinitis) in runners
Achilles tendon pain in runners is very common and can be due to a number of causes including Achilles tendinopathy, previously known as Achilles tendinitis. In this video physiotherapist, Lucy Macdonald, explains why you are getting your Achilles pain and things you should and should not be doing to...
Read More -
Tennis Elbow
This is an irritation of the tendon that runs over the bony bit of the elbow. The pain comes on slowly often after the aggravating activity at first. As it becomes more severe the pain then starts to be experienced during the aggravating activity. The aggravating activities include tennis, squash...
Read More -
Clicking Shoulder
Clicking or crunching in the shoulder can be caused by a number of things. Most people fear that the clicking is caused by bone hitting bone. However, thankfully nowadays this is rare. If you have this, it is likely that for many years you have been suffering severe pain and...
Read More -
Facet Joint Problems
Facet joint pain is normally localized: centrally over your spine or to one side. It may feel like a "catching pain" during certain movements like bending backwards, or turning. It is associated with poor posture, repetitive strain (e.g. horse riding) or injury (e.g. snowboarding falls)The common factors that contribute to...
Read More
Common Injuries
-
Elbow exercises
To treat elbow problems properly the stability of the shoulder and neck often needs to be addressed, because if the shoulder is moving inefficiently more strain is exerted on the elbow. Treatment should therefore never focus purely on the elbow itself. However, the following exercise is a valuable exercise in...
Read More -
Stretching
A note on static stretching v dynamic stretching I bet you can't remember the last time you saw elite athletes doing a static stretches pitch-, track- or court side pre-performance. That is because research now shows that static stretching is not advisable before exercise. This is because it slows...
Read More -
Train shoulder posture
Please click here to read how the shoulder works before reading the following. It is essential to reposition the shoulder joint correctly, which you must do under the guidance of a physiotherapist to make sure you dont do more damage. The most common incorrect position is the shoulderblade being held...
Read More -
Shoulder exercises
There are a variety of exercises that are great for your shoulders including: 1) Train shoulder posture 2) Train your scapular stabilizers 3) Train serratus anterior muscle 4) Stretch the lats (latissimus dorsi) muscles 5) Train the rotator cuff muscles
Read More -
Release the thoracic spine
-
Breathing and relaxation training
Many spinal, hip and shoulder problems can be helped by retraining breathing habits and releasing the structures involved in breathing, such as the diaphragm and thoracic spine.
Read More
Exercises
Related News
-
Affordable Group Membership Package: Don’t allow productivity to suffer due...
How many people in your workforce have missed workdays...
Read More -
Can you lift your testicles? Training the pelvic floor for...
As a physiotherapist I use that first sentence surprisingly frequently....
Read More -
Video: how to prevent back, shoulder and groin pain sitting...
How to prevent back, shoulder and groin pain when...
Read More -
7 ways to bring mindfulness into your life and enjoy...
The power of switching off Turn on, tune in,...
Read More