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:
- Sitting posture for back pain, hip pain, shoulder and neck pain and headaches;
- How to find pelvic neutral for low back pain, hip pain etc.;
- Training deep core muscles for any back pain, hip pain, knee pain, sports performance;
- Correct neck posture for neck pain, shoulder pain and headaches;
- Mobilising the thoracic spine or upper back exercises for low back, mid back, neck and shoulder pain;
- Leg alignment, hip strengthening, knee cap tracking exercise for hip pain, back pain and knee pain;
- ITB and TFL release for hip and knee pain;
- Proprioception and balance for ankle, foot, hip, knee and back injuries and sports performance;
- Foot and ankle exercises including correction of flat foot, over-pronation and Achilles tendinopathy exercises;
- Shoulder exercises.
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.
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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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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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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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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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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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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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Common Injuries
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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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Sitting posture
Sitting posture at work, at home or in the car is a major cause or cure of pain in the back, shoulders, neck, arms and knees. Please scroll down to the bottom for specific advice on how to adjust your posture in the car to avoid or reduce pain. Sitting...
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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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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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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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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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Exercises
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