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Be Pain Free and Productive at Work: Physio Advice and Exercise Videos



Don’t let pain and stress affect your productivity. Here is our expert Physiotherapy and Osteopathy advice on how to sit and reduce stress as well as exercises and stretches you can do at work.  


DIY Work Station Assessment


Your Chair


Your chair should be tilted slightly back, not bolt upright and the bottom of your spine and pelvis supported into a concave shape. Your thighs should be sloping down slightly with a small space between the back of your knees and your chair. Your feet should be flat on the floor or on a block.


Your Desk


Your legs should be tucked under your desk, your keyboard close to the edge of your desk and your mouse as centred as possible so your arms are at the side of your body. Desk height should enable your elbows to be 90 (insert degrees symbol).


Your Screen


With the screen at eye level and close enough to the body you should want to lean back into your chair. Keep your chin tucked in and use a centred sloped board for documents.


Stress reduction and resilience


Get Moving

Move your legs and arms while sitting at your desk, stand up and walk on the spot when you are on the phone, walk around the office or up and down the stairs, get outside and look up and, if you can, incorporate regular exercise into your weekly routine. The more you move the better you will feel.


Mind Tricks

Every day write down three good things about your day, commit three random acts of kindness, consciously wish the best for others, appreciate the things you have control over and accept those you don’t.


Eat, Sleep and Rest

Eat well and sleep. If sleep doesn’t come easily then just rest.


Exercises and stretches.

Simply insert the video number into the search tool above or go to the videos section of this website. 


Chair Twists: Video 67.


Sitting in an upright position turn your body to reach around and grab the sides of the back of the chair. Keep your feet on the floor and pull yourself gently around to slowly rotate your back. Make sure it is completely pain free. Do the same in the other direction. Repeat x 10.


Pelvic tilts in sitting: Video 46.


Shuffle forwards to give yourself space. Create a concavity in your lower back by tipping your pelvis forwards and then flatten and round your back the other way by tucking your tail bone under. Repeat x 10.


Breathing techniques: Video 78.


Put your hand just above your belly button. Think about gently drawing the air into this area as you breathe in and then fully empty the air from this region as you breathe out. Focus on breathing out more than in. Use normal breaths, not deep breaths. Repeat x 10. When you get home lie on a foam roller and do the same.



I hope you have found this useful, please get in touch if you have any comments or queries. For more on our corporate services including in house workshops and work station assessments or to book now email info@octopusclinic.com or call 02075838288.


… and don’t forget to share with anyone you know who works in an office.


Thanks! Lucy


Lucy Macdonald

Chartered Physiotherapist


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