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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:​

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.

 

 

 

 

Work advice poster

 

 

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    Common Injuries

  • 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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  • 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...

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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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  • 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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  • 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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  • 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

  • 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.

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  • Foot and ankle exercises

    There are a variety of exercises that are great for your feet and ankles including: 1) Foot self-massage exercise 2) Eccentric calf strengthening 3) Foot muscles strengthening 4) Concentric calf strength and ankle instability exercise

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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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  • 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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About Your Injury

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Use your mouse to hover over the dark grey dots and click through to the specific body parts to get advice about your injury.

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