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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

 

 

    Common Injuries

  • 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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  • 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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  • 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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  • 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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  • 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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  • 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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  • 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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  • 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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  • 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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  • 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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  • 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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  • Release the thoracic spine

About Your Injury

Hover over the specific body parts and find out more

Use your mouse to hover over the dark grey dots and click through to the specific body parts to get advice about your injury.

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