Lockdown Aches and Pains
mike’s top tips 3 for…
LOCKDOWN ACHES AND PAINS
A very high percentage of what I am seeing in clinic at the moment are people suffering with aches and pains related to lockdown. People were generally less active on a day to day basis and overnight a lot of us we forced into working from home and home schooling in not always optimal set ups. I am seeing a lot of very stiff/painful necks, shoulder tendon pain as well as low back and glute injuries due to this. Here are my top tips to help ease these symptoms and a great way to avoid such aches and pains.
Move, move then move some more. Research shows that no matter how good the work station/desk set up is that after about 20mins we all end up in a slouched position with our shoulders rounded and heads sitting forward. Over a prolonged period of time this can cause strain and pain on the musculoskeletal system. In fact, research shows you are far more likely to suffer from pain by being in these static positions for extended periods by being more active. So, if you are going to be at your desk for long periods setting a timer that beeps/vibrates every 20 minutes or so to remind you to move a little and sit back into a more upright position can be a game changer.
Workstation set up. Here we use the 90-degree rule. Can you sit comfortably at your desk with ankles, knees, hips, and elbows at 90 degrees. Arm rest are a must and should be at the same height as your desk. Keypad within easy reach and screen elevated to eye line height.
Understand that sitting for long periods can be quiet physically stressful. So, let’s get some exercise to make ourselves nice and robust. The musculoskeletal system benefits more from slow heavy resistance-based exercise than any other form of exercise. So, get down the gym and lift some weights. If that’s not for you then some home-based exercise will also help. If you would like some advice on a gym-based or home-based exercise plan please get in touch with mike@hovephysio.com
You can also book by calling our reception team on 01273121787 or email Mike with any questions.
