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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 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...

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  • Shoulder Impingement Syndrome

    This is often painful through the middle of the range of movement as you take your arm out to the side and then up to above your head. Try this test – stop as soon as you feel pain: stand with your arms out in front of you as if...

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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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  • 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...

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  • Clicking Back

    Clicking or crunching in the back 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 movement...

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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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  • Ankle stability, alignment and strength exercise

    Please click here to read how the foot and ankle works before reading the following. Make sure you have your pain diagnosed properly by a physio, osteo or sports doctor to ensure that this exercise is appropriate.

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  • 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...

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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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  • 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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  • 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...

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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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