Exercise 1 Exercise 1

Tight muscles down the back of the leg (hamstring muscles) can cause knee and back problems. 

Carryout this stretch to improve hamstring flexibility.

Exercise 2 Exercise 2

Sitting and leaning forward increases disc pressure by 90% compared to standing. 

To prevent back problems avoid this working posture.

According to Nachemson and Elfstrom 1966

Exercise 3 Exercise 3

When you have back pain the muscles that hold the joints of the spine in place get smaller and weaker.  Do this exercise to strengthen your back in order to prevent re-injury.

Stretch out opposite arm and leg and hold for 5 – 8 seconds without wobbling.   Keep pelvis level.

Exercise 4 Exercise 4

Avoid injuring your back during lifting.

Always test the weight before you lift.  Keep the item close to the body, bend the knees and hips to keep the back straight.

Exercise 5 Exercise 5

If you sit for long periods at work your hip muscles can become tight and cause hip and back pain.  Do this stretch to prevent tight hip muscles.

Bend knee onto chest keep straight leg on the floor.

Exercise 6 Exercise 6

Sitting hunched over a computer or work bench can lead to tight chest muscles and result in upper back pain. 

Do this stretch to improve your posture.
Stretch hands open keep arms into the side of the body

Exercise 7 Exercise 7

If you are working at a computer make sure that your chair is adjusted to the correct height. Sit with arms relaxed by your side and measure elbow height to the floor; this should be the same as middle key row height (desk + ¼ inch) to the floor. If the chair is too low it can cause neck and arm problems.

Exercise 8 Exercise 8

To avoid hand, arm and neck problems when using a hand held computer (Blackberry). Limit the use of the mobile device to 2 hours maximum spread through out the day.

Set up email software so it is managed effectively. Respond only to urgent emails whilst out of the office and have a 50 word limit.

Use a separate keyboard if longer emails or reports are sent on a mobile device. Hold hand held devices with a relaxed hand – as you would a book, avoiding bending the neck excessively.

Learn to switch it off!

Exercise 9 Exercise 9

Never work for more than 1 hour continuously from a laptop computer, it can lead to neck and arm problems. Use a separate key board and mouse and raise the screen to approximately eye level if longer laptop use is required.

Exercise 10  

Repetitive forceful work with the wrist bent up or down at the end of the range of movement can result in elbow pain. Keep the wrist as straight as possible during repetitive work.

Exercise 11 Exercise 11

Twisting is bad for the back always move your feet to avoid twisting.



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