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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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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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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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 Back
Clicking or crunching in the back 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 movement...
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Shoulder Impingement Syndrome
This is often painful through the middle of the range of movement as you take your arm out to the side and then up to above your head. Try this test – stop as soon as you feel pain: stand with your arms out in front of you as if...
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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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Common Injuries
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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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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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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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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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Shoulder exercises
There are a variety of exercises that are great for your shoulders including: 1) Train shoulder posture 2) Train your scapular stabilizers 3) Train serratus anterior muscle 4) Stretch the lats (latissimus dorsi) muscles 5) Train the rotator cuff muscles
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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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Exercises
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