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

  • 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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  • 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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  • 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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  • 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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  • 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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  • Cervical disc injury

    Cervical disc problems include degeneration, disc bulges or disc prolapses.If the discs in the neck become damaged they can bulge out and irritate or pinch the nerves coming out of the neck or the spinal cord itself. This clearly has serious implications, however can often be treated successfully with physiotherapy...

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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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  • 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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  • 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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  • 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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  • 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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  • 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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About Your Injury

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