Stress Advice

Don't let stress ruin your day. Check out the advice below or read about our workplace presentations and webinars in the services section of this website.

We see injuries that are a result of stress everyday.

Here are some useful pointers to limit the negative impact of stress at work:

 

Physical Stress Skills

  • Keep your body moving regularly to loosen muscles and joints and use up the excess energy generated by the stress response.
  • Incorporate gentle breathing exercises whenever you can: see our exercises section and physio videos to learn more
  • When stressed and tense, shake your limbs to release tension.
  • Get to know some simple stretches and exercises to release tension in your stress areas: particularly of the jaw, neck and shoulders, arms, hands and lower back.
  • Practice humming loudly or silently to calm your mind and nervous system.
  • Get out in nature and seek open horizons, or remember to look up at the sky! This creates a sense of space inside when we feel stuck.

 

Mental Stress Skills

  • Develop positive thinking habits.
  • Exercise regularly.
  • Write down something that went well recently, or three things that you are grateful for.
  • Commit five random acts of kindness.
  • Appreciate the things you have control over and accept those you don’t.
  • Consciously wish the best for others.
  • Sleep (or just rest if sleeping is difficult) and eat well.

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    Common Injuries

  • Clicking Neck

    Clicking or crunching in the neck 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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  • 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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  • Shoulder Blade Pain

    Pain behind the shoulder, behind or around the shoulder blade and/or in your upper back/neck is not strictly speaking a shoulder problem because the pain is probably coming from the back or neck. However, lots of people refer to it as shoulder pain because thats where the discomfort is felt....

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  • 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...

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  • Disc Problems

    Disc injuries cover a whole spectrum of problems including disc degeneration, disc prolapse and a disc bulge, all in varying levels of severity. Minor injuries will feel like a localized ache over the spine; more severe injuries cause intense pain and immobility, with pain, pins and needles, numbness and/or weakness...

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  • Neck Pain/Tightness

    Mild neck pain and/or tightness that comes on slowly is commonly due to the upper back rounding forwards and the chin pointing forwards and upwards, which increases muscle and nerve tension and may cause pins and needles or pain in the arms and hands. Sometimes, breathing becomes restricted due to...

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  • ITB and TFL release

    Please click here to read how the knee works before reading the following.

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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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  • Release the thoracic spine

  • Hip, pelvis, back wiggle exercise video – dancing physio

      Wiggle away your back pain, hip pain or groin pain with this dance or Zumba based physio exercise video. Hope you enjoy watching it as much as I enjoyed making it. Make sure you see a physio to properly diagnose and treat any pain or injury.  Get in touch...

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  • 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

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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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