Desk and computer set up is VERY important to prevent pain and injuries in the workplace. In the twentieth century, hours of work at a computer are forever increasing and so are problems related to poor ergonomics.

You only need to sit badly for a few minutes to cause pain or an injury. Below is a diagram showing the correct desk and computer set-up. It is important to sit upright with your arms supported and your back as far back in the seat as possible with feet flat on the floor.

Never sit at your desk for too long, try and get up every hour and move around. If you do sit all day, it is important to keep moving especially if you feel like you are getting stiff. Below are some exercises that you can do at your desk to help prevent pain or stiffness.
 

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EXERCISES TO DO AT YOUR DESK

 

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CORRECT DESK SET-UP

Useful tips to prevent running injuries

Because of its high-impact nature, many injuries such as “runner’s knee” (pain in the knee), shin splints, pulled muscles (especially the hamstring), twisted ankles, iliotibial band syndrome (ITB), plantar fasciitis, and Achilles tendonitis are associated with running.

Stress fractures can also occur in runners that train at high volume or intensity.

Physiotherapists recommend the following to minimise injuries:

• Warm up properly
• Focus on proper running form
• Perform strength training exercises
• Eat a well-balanced diet
• Allow time for recovery
• Don’t increase your mileage by more than ten percent per week
• Icing – apply ice to sore muscles or take an ice bath
• Use the REST principles immediately after an injury: REST; ICE; COMPRESSION; ELEVATION

Speak to us for more information on each of the above ways to prevent injuries. If you do find yourself injured do not attempt “to run through the pain” as this could further damage the injury and prolong the recovery. First seek advice from the My-Physio team.

Useful tips to prevent back and neck pain

1. When carrying a heavy object use both arms and hold the object close to you.
2. When sitting, sit well back against a firm-backed chair.
3. Do not slide forward and slump in an armchair.
4. Do not sit in one position for a long time.
5. If reading, typing, knitting, for any length of time, circle your shoulders regularly, sit up straight and try not to stoop forwards.
6. When driving:
   1. Make sure car seat is far enough forward.
   2. Sit up straight.
   3. If your neck is painful, support it with a towel or soft collar.
7. When studying, books must be placed 45 degrees in front of you.
8. Working surfaces must be high enough not to have to stoop or bend neck forwards, but not so high that neck moves beyond the neutral position which is half way between the bent and stretched position.
9. Reading in bed:
   1. Best to lie on side with 2 pillows under neck and head and back supported on a pillow.
   2. If on back, bend knees with pillow on tummy, rest hands and book on pillows.
10. Sleeping:
    1. Firm bed and one good pillow, don’t use feather pillows.
    2. When lying on side use a pillow that allows 90 degrees between neck and shoulder (neutral head position).
    3. If on back, lie horizontally i.e. straight, not with head propped up against head rest.
    4. Never sleep on your tummy because then your head is twisted to one side.

If you need any more advice, please contact us.