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

  • 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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  • 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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  • Achilles tendinopathy (previously called tendinitis) in runners

      Achilles tendon pain in runners is very common and can be due to a number of causes including Achilles tendinopathy, previously known as Achilles tendinitis. In this video physiotherapist, Lucy Macdonald, explains why you are getting your Achilles pain and things you should and should not be doing to...

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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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  • 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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  • 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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  • 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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  • 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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  • Resisted Static Hip Flexion in Sitting

    [sg_popup id="1" event="onload"][/sg_popup]   Hip flexor muscle exercise and tendon loading can be brilliant for hip flexor tendon pain but must only be done under the guidance of your Physiotherapist. Please email reception@octopusclinic.com to book now. https://youtu.be/f9wYTHV2g7s

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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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  • 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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About Your Injury

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