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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Hip Clicking
Clicking or crunching in the hip 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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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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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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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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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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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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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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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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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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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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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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Exercises
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