Do you find yourself feeling tight or stiff when working from home? Do you have your work station set up appropriately? Here are some tips & tricks to help keep you pain free while working from home!

 

How to set up your work station:

1. Chose a comfortable chair with a backrest.
2. Make sure your desk has enough room underneath it for your legs to easily fit.
3. Ensure that your shoulders are relaxed, upper arms comfortably by your side and wrists in a neutral position (not bent up/down).
4. Your keyboard should be directly in front of you within a comfortable reach and your mouse alongside it.
5. Bring your chair as close to your desk as manageable (adjust the armrest height if in the way).
6. Sit with your back comfortably resting against your back rest.
7. Place both feet flat on the floor, or if they do not reach (if you’re of short stature like me!) place them in a box or stool.
8. The upper third of your screen should be at eye-level and at arms length from you.

 

Other tips to keep any niggles at bay:

1. Try not to overthink your posture - our bodies are built to move and adapt: your next posture is your best posture!
2. Aim to get up from your desk and move at least every thirty minutes.
3. If you can, use a headset when taking calls.
4. Try to incorporate as much movement as you can into your work day:
   

   - Can you take a work call while going for a walk?

   - Can you take a video call standing rather than sitting?

5. Try to keep a routine and structure in your day.
6. Exercise! Not only will it help to keep you physically in check but mentally and emotionally too 😊

 

Keep yourself moving at your desk:

Here are some simple exercises to do at your desk, for times when you do not have the opportunity to get up and move:

 

1. Seated twist - get your upper back moving!

1. Move yourself forward in your chair, away from the backrest, and keep your feet on the floor.
2. Sit up tall and place your arms across your chest (like you are making the letter ‘X’).
3. Inhale and grow as tall as you can through your spine. Exhale and twist to your right.
4. As you breathe in, grow tall again and each time you exhale see can you twist a little further. Aim for about 5 breath cycles.
5. Repeat this to the left side.

**You may feel a tightness or stretch feeling in your upper back. If you feel any pain please stop the exercise immediately.**

 

 

2. Stretch out your shoulders and neck:

 

1. To stretch your right side: sit comfortably and tilt your left ear towards your left shoulder.
2. You should feel a stretch in the right side of your neck or across the top of your shoulder.
3. If you would like to intensify the stretch: sit on your right hand and/or place your left hand onto your head to gently pull a little further.
4. Aim to hold the stretch for 20-30seconds.
5. Repeat on the opposite side.

**You should not feel any pain, if you do please stop the exercise immediately**

 

 

3. Stretch your low back and hips:

1. To stretch your right side:
2. Move yourself forward in your chair, away from the backrest and keep your feet on the floor.
3. Place the outside of your right leg/ankle across your left thigh.
4. Sit up tall and gently lean forward.
5. Hold for 20-30 seconds.
6. Repeat on the opposite side.
7. You should feel a stretch in your right low back or buttock area.

**You should not feel any pain, if you do please stop the exercise immediately**

 

🌟If you find these exercises helpful, you can see detailed videos on a variety of exercises and injuries in our Members' Area, alongside a comprehensive on-demand library of Clinical Pilates Classes. 🌟

 

 

Information based on:

Chartered Physiotherapists in Occupational Health & Ergonomics (2020). A Guide To Working Well and Safely in Your Home Office. Ireland: ISCP.

 

**Please note: The information in this blog post is for general information and not meant to replace a medical or physiotherapy assessment.

 

Are you aware of your ability to balance? Do you incorporate balance practices into your daily or exercise routine? Do you know why is balance important?

 

⭐ Have you ever wondered why the Physio-Led Pilates Classes include exercises in standing, challenging your balance (which everyone just loves😆)? We'll you're about to find out! ⭐

 

What exactly does "balance" mean?

Balance is defined as the maintenance of an even distribution of weight which enables someone to remain upright and steady.

 

When do we need to rely on our ability to balance?

Our ability to balance is continually challenged - even with simple everyday tasks!

 

⚠️ Did you know:⚠️ we rely on our balance to keep us upright when sitting! Most of this comes from our core muscles and trunk control.

 

As we walk, each time we take a step we are balancing on one foot for a short period of time. When we run the time spent on one leg increases dramatically! As you can imagine, if you struggle with balancing on one leg, your body has to work a lot harder when you walk or run and this can make you more susceptible to an injury, particularly from the low back down.

 

 

Your balance is challenged even further when changing levels, e.g. going up or down a step, stepping off a curb or out of the shower/bath. If that’s not already enough, the even greater challenge to balance is standing/walking/running on an unstable surface. These unstable surfaces can be something as simple as a soft surface (e.g. a thick carpet, grass, sand) or an unpaved or cobbled road.

 

So how hard is it really to balance?

How hard does YOUR body have to work when doing a simple balancing task?

Well why don’t you give it a go to find out...try stand on one leg for 30 seconds. You might be thinking pfft that’s easy(!) but give it a go.... you may be quite surprised at the challenge!

If it is relatively simple for you...can you stand on one leg with your eyes closed? This not only assesses your balance but also your proprioception (your joints’ awareness of where they are in space). This is particularly important in preventing ankle injuries when it comes to stepping off a curb or playing sport.

 

⚠️ Did you know:⚠️ for adults over the age of 65, balance exercises are advised at least twice per week to reduce the incidence of falls and injuries.

 

Do balance exercises reduce injuries?

YES! The inclusion of balance exercises into a daily or exercise routine have been shown to reduce falls and injuries occurring.

⭐TIP: If you have osteoporosis it is particularly important to important to work on your balance to reduce the risk of a broken bone occurring from a fall.

Amongst the sporting population, including balance exercises in your regular training have been shown to:

• Reduce risk of ACL tears
• Reduce the risk of overuse knee and ankle injuries
• Reduce the risk of lower limb (hip,knee & ankle) sports injuries
• Reduce the risk of re-injury to the ankle

 

⚠️ Did you know:⚠️ balance exercises are included in professional sports training programmes, including the FIFA-11+ injury prevention programme for footballers!

 

So now you know why balance exercises are included in the Physio-Led Pilates Classes....p.s. I enjoy those exercises just as much as you do 😂

 

⭐TIP: There are simple ways to incorporate balance exercises into everyday life - next time you are brushing your teeth or waiting for the kettle to boil try standing on one leg!

 

 

Based on information from:

Hrysomallis, C. Relationship Between Balance Ability, Training and Sports Injury Risk. Sports Med 37, 547–556 (2007). https://doi.org/10.2165/00007256-200737060-00007.

Sherrington C, Whitney JC, Lord SR, Herbert RD, Cumming RG, Close JC. Effective exercise for the prevention of falls: a systematic review and meta-analysis. J Am Geriatr Soc. 2008 Dec;56(12):2234-43. doi: 10.1111/j.1532-5415.2008.02014.x. PMID: 19093923.

 

Have you ever injured yourself? Did you know what to do?

 

My guess is you’re probably familiar with the age-old acronym of RICE or PRICE - Protect, Rest, Ice, Compression, Elevation. What you may not be so familiar with is the fact that this advice has now COMPLETELY CHANGED!

 

So what should you do now if you suffer a soft tissue injury?

Not to sound too hippy but PEACE & LOVE...yep I’m serious this is the most recent evidence-based advice!

 

For the first 72 hours after sustaining an injury, the following is recommended:

 

This has not changed from previous advice and guidelines. It is important to protect the injured area by giving it relative rest in the early days, by not engaging in activities or movements that evoke pain.

 

2. Elevate

Again, this is not new information and remains from previous advice. Elevation means keeping the injured area higher than your heart (if possible!). This should be done as often as is feasible for the first three days after injury.

 

3. Avoid Anti-Inflammatory Modalities

Inflammation after an injury is a good thing! Inflammation is a normal part of the recovery process and a necessary step towards healing. It is recommended to avoid taking anti-inflammatory medications, using anti-inflammatory rubs or lotions and using ice as they will all slow down the healing process.

 

4. Compression

Applying compression to the area - through the use of tape or elastic bandage - helps to reduce swelling in the first few days after injury.

 

5. Education

This one is really targeted towards healthcare professionals to educate patients that an active recovery is the best approach to dealing with an injury. Passive treatment like electrotherapy (ultrasound, laser, TENS etc), manual therapy (hands-on treatments) and acupuncture are not recommended in the early stages of healing.

 

 

After the first three days of healing the following is recommended:

 

 

1. Load

To promote recovery you will need to gradually load the injured area as you resume normal activities and exercise. Listen to your body and let pain be your guide.

 

2. Optimism

Be optimistic about your ability to recover! Your mind plays a strong role in the healing process - positive expectations are highly correlated with better outcomes.

 

3. Vascularisation

Pain-free cardiovascular exercise should be started from day 3 post-injury. Examples include: swimming, cycling, walking, running, using a crosstrainer etc. This will help to promote blood flow to the injured tissues to facilitate optimal recovery.

 

4. Exercise

There is strong evidence that exercise improves mobility, strength, balance and proprioception (an awareness of a joint in space) after injury. Pain can be used as a guide when progressing exercises. Maintaining activity levels and taking an active approach to recovery is key!

 

 

Did you know?

Treating a soft-tissue injury optimally in the early stages reduces the likelihood that it will persist and become chronic. If you do have a chronic injury or persistent pain this blog post may be of interest to you. 

 

 

Information based on: 

Dubois, B., Esculier , J. (2020). Soft-tissue injuries simply need PEACE and LOVE. British Journal of Sports Medicine; 54, pp. 72-73.

 

Why is physical activity so important?

 

 

Physical inactivity is the fourth leading global risk factor for mortality, after high blood pressure, smoking and high blood glucose levels. Overall, physical inactivity is the cause of 3.2 million deaths worldwide!

 

Being physically active has an array of health benefits:

• Reduces the risk of heart disease and stroke
• Improves cognitive (brain) health
• Helps with weight management
• Improves bone health
• Reduces the risk of falls
• Improves sleep
• Reduces the risk of dementia
• Improves your ability to do daily activities
• Reduces the risk of certain cancers and type 2 diabetes
• Improves psychological health

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How physically active do we need to be?

 

We should aim to be physically active everyday - any activity is better than none!

 

Adults of all ages should aim for at least:

• Muscle strengthening exercises on at least 2 days per week.

• 150-300 minutes moderate intensity exercise per week.
• E.g. walking, dancing, cycling, hiking etc.
• You should be able to talk but not sing!

• 75-150 minutes of vigorous intensity exercise per week.
• E.g. jogging/running, cycling up hill, swimming, aerobics etc.
• You will find it difficult to talk at this level!
   

Adults > 65 years of age & those living with chronic conditions should include:

• Exercises incorporating balance and strengthening components at least 3 days per week.
• E.g. pilates, tai chi, yoga, etc.

 

Most importantly: some exercise is better than none!

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Cut down on time spent sitting!

 

Unfortunately modern lifestyle has us sitting much more than we used to. We have all heard the term “sitting is the new smoking” - but is it really?

In a study carried out in 2010, sitting for prolonged periods during the day was found to be associated with:

• 112% increase risk of diabetes
• 147% increase of a cardiovascular event occurring

 

Research shows that these effects cannot be eliminated by just meeting physical activity guidelines, sedentary behaviour must also be cut down.

 

Take home message: Keep active & reduce your time spent sitting!

 

 

Sources:

Ding, D., Mutrie, N., Bauman, A., Pratt, M., Hallal, P.R. and Powell, K.E. (2020). Physical activity guidelines 2020: comprehensive and inclusive recommendations to activate populations. The Lancet, 396(10265), pp.1780-1782.

National Centre for Chronic Disease Prevention and Health Promotion: Division of Nutrition, Physical Activity and Obesity: Benefits of Physical Activity (updated 2020).

Owen, N., Healy, G. N., Matthews, C. E., & Dunstan, D. W. (2010). Too much sitting: the population health science of sedentary behavior. Exercise and sport sciences reviews, 38(3), 105–113.

Wilmot, E.G., Edwardson, C.L., Achana, F.A. et al. Sedentary time in adults and the association with diabetes, cardiovascular disease and death: systematic review and meta-analysis. Diabetologia 55, 2895–2905 (2012).

 

There are different types of arthritis, in this blog post I am specifically relating to osteoarthritis, the most common form of arthritis which primarily affects the hip and knee joints.

 

Osteoarthritis typically causes:

• Pain
• Stiffness
• Reduced movement of the joint
• Reduced function which may affect day-to-day activities.

 

The National Institute for Healthcare & Excellence advise that osteoarthritis can be diagnosed clinically without an X-ray if the individual:

• is over 45,
• has activity-related joint pain and
• Has no morning joint-related stiffness.

 

Structural changes on X-rays do not always correlate with the severity of pain the individual feels; for example, minimal changes on a scan may be associated with severe pain or the individual may experience very mild pain yet display modest changes on an x-ray.

 

Myths:

The most common myth about arthritis is that it is a normal process of ageing and gets worse as you get older - this is not true!

 

Treatment:

There are effective strategies that can improve pain and function for those with arthritis. The National Institute of Healthcare & Excellence advises all treatment plans for arthritis must include exercise. It is recommended for all ages and all pain levels. The exercises should include:

• Local muscle strengthening (e.g. pilates, weighted exercises)
• Aerobic exercise (e.g. walking, swimming, cycling)
• Stretching (e.g. pilates, yoga, home exercise programme)

 

Recent Cochrane systematic reviews (the highest level of evidence) found that exercise reduces pain and improves function in individuals with hip and knee arthritis.

 

Take home message: Exercise is the core recommendation for the management of arthritis.

 

Information based on:

 

Fransen, M., McConnell, S., Hernandez‐Molina, G., Reichenbach, S. (2014). Exercise for osteoarthritis of the hip. Cochrane Database of Systematic Reviews, Issue 4. Art. No.: CD007912.

Fransen, M., McConnell, S., Harmer, AR., Van der Esch, M., Simic, M., Bennell, KL. (2015). Exercise for osteoarthritis of the knee. Cochrane Database of Systematic Reviews, Issue 1. Art. No.: CD004376.

National Institute for Health and Care Excellence (2014, reviewed 2017). Osteoarthritis: care and management. Clinical Guideline CG177.