Due to the ongoing lock-down, the amount of Home-working has soared.  We have received multiple enquiries from patients asking for helnot only on working from home, but also what to do about reducing pain when at home. 

I went live on Facebook on the 6th April to offer some suitable advice to help you. Take a look at the video for some work from home hints and tips.

Also please also follow us on Facebook for regular updates; help; advice and support.

5 Tips For Healthy Home Working

Advice for Home-working is often limited to desk set up. Here are some other areas which are really important to consider as well: 

Desk/working set up: 

  • Use a mix of sitting and standing 
  • When sitting feet, make sure your feet are on the ground
  • Work for ½ hour periods, taking regular breaks 

Stretching: 

  • Aim to stretch twice at least twice a day, for instance:
  • Beginning and end of day 
  • During work breaks 

Nutrition: 

  • It is incredibly important to drink enough water – roughly 2.5 litres for women and 3.5 litres for men 
  • During isolation, try cook from scratch and eat as a family – use the time 

Exercise:

  • Take regular exercise for optimal function of your 
  • Cardiovascular and musculoskeletal systems, but also; 
  • Neurological brain and lung function 

Relaxation:

  • Be kind; do not expect too much of yourself. Pick a time of day to relax 

Top tips for pain relief 

We have received countless enquiries over the last week for general advice about pain relief. The advice we can give is most appropriate for muscular complaints, which we estimate is relevant in about 75% of cases. Here are three steps to reduce muscular pain: 

Heat:

  • In the first instance, it is a priority to reduce inflammation caused by tissue damage and muscular hyper-contracture (tightness) 
  • Use heat in the form of a hot water bottle; heat pad. Please be cautious when using heat 
  • Place heat on the affected area for around 10 minutes, then remove for ten minutes. Repeat again – in a cycle of 40 minutes 

Anti-inflammatories and movement:

  • As Osteopaths we are not allowed to advice on medication, so this information must be qualified by a pharmacist or GP 
  • Use Ibuprofen gel – massage into the affected area, following dosage on the packaging 
  • Oral anti-inflammatories can also be used  
  • Anti inflammatory; general movement 
  • During this time, ensuring that general mobility is restored is absolutely key. Just use small movement and be gentle when moving 

Restore full range of movement: 

  • At this stage the inflammation should have sufficiently reduced, s that some movement is possible 
  • It is now important to ensure that full range of movement and mobility is restored using specific movements 
  • For a list of these, please send us a message so that we can give you that guidance on professional advice 

We will be regularly updating and adding to this advice so please like our Facebook page to keep up to date.

Ed Cossart

Ed Cossart

Ed is the Clinic Director and an Osteopath. He gained a first-class applied masters degree in osteopathy from the world-renowned European School of Osteopathy.