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.
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Patello-Femoral Joint Pain (knee cap pain)
Patello-femoral pain syndrome is sometimes referred to as Anterior knee Pain. Anterior is the medical word for the front of, which is why the term anterior knee pain in itself is not a diagnosis. It is in fact an umbrella term that covers a number of diagnoses, one of which...
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Carpal Tunnel Syndrome
We often find that this is over diagnosed and that often the arm and hand pain (and weakness) is actually being caused by a tendinopathy that is fully treatable with physiotherapy. However, true carpal tunnel syndrome is caused by irritation of the median nerve that runs though the wrist joint...
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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...
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Headaches and ‘Migraines’
The nerves and blood vessels that exit through the neck supply the head, so headaches can be caused by neck problems. We see many patients whose long standing headaches or migraines we have successfully treated with hands on treatment of the neck and corrective exercises for the neck and shoulders.
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Patella Tendinopathy (pain front of knee below knee cap)
Please read how the knee works before reading the following. It can occur in any propulsive, impact based sports or as a result of a change in loading to the tendon. The patella (knee cap) tendon extends from the bottom of the knee cap and inserts into the tibial tuberosity...
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Clicking Knees
Most people fear that the clicking is caused by bone hitting bone. However, thankfully nowadays this is rare. If you have clicking in the knees, it is likely that for many years you have been suffering severe pain and weight bearing has been very restricted. If this is you, please...
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Common Injuries
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How to find pelvic neutral
Please click here to learn how the back works before reading the following. Do not do the following if you have any back pain- you must see a Physiotherapist or Osteopath for a full assessment, diagnosis and guidance through the exercise. Please click on the link to learn how to...
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Train deep core muscles
The following exercise should be performed under the guidance of your Physiotherapist or Osteopath to ensure you are doing it correctly and prevent aggravation of your condition. Please click here to learn how the back works before reading the following.
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Hip and groin: biomechanical optimisation, exercises, post-op rehab
The following advice is designed for you to work through with your physiotherapist so it is important that you DO NOT try and do it alone. Hence why there is some juicy physiotherapy lingo in there!
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Correct your neck posture
Please read how the neck works before reading the following. The effect of gravity on the head is that it moves down and forwards, away from the body. As a result of the head being lowered it then has to be rotated upwards in order to look straight forwards not...
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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...
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Sitting posture
Sitting posture at work, at home or in the car is a major cause or cure of pain in the back, shoulders, neck, arms and knees. Please scroll down to the bottom for specific advice on how to adjust your posture in the car to avoid or reduce pain. Sitting...
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Exercises
Related News
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What exercises are good for back pain – Telegraph
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Tendon problems – why yours is not getting better
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