By way of introduction I am Mike Hodgson the Lead Physiotherapist with NAHT Wellness and Protect, working with the Nurse and expanding Wellness Team.
Now I am no historian but there seems to be two new date lines in 2020, namely “Before Covid” and the more commonly heard, “During Lockdown”. Certainly, the latter applies to the way sufferers of Musculo-skeletal pains described the onset of their problems when seeking help from the Ask The Physiotherapy service, namely it “started during lockdown”.
Ask Mike was launched just prior to “lockdown” offering advice, support and an e-mailable exercise regime (complete with picture / text and video) to the teaching Staff and School employees on a range of Musculo-skeletal conditions.) In the absence of any “face to face” clinics being available at that time due to COVID closure, this has proved extremely well received with many positive feedback comments.
6 weeks into the new Ask Mike service, Mandy the Lead Nurse, asked me had I noticed any patterns of referral behaviour as result of Covid-19. I replied there had been 2 noticeable types of referrals.
Firstly was a very definite pattern of Neck or Back pain from Home working “during lockdown” in less than ideal postural positions, which varied from working on kitchen tables, to perched with Lap tops on Knees, and even iPads balanced on window ledges, creating increased pain in necks, mid and lower backs.
Secondly was what I termed the “Joe Wickes’ effect”. Namely people using “during lockdown” as a chance to increase fitness by trying to keep up with a 30 something fitness instructor when possibly not quite ready for that intensity of exercising and resulting in injuries to muscles and joints!
Now there’s not a lot I can do about the millionaire, super fit force of nature that is Joe, but I can offer advice that might alleviate the Pain of Home working!
Poor posture and the lack of a good working station massively increases the pressure in the spinal discs (up to 300 psi or 10 times that of a car tyre) and causes an over stretch of the supporting soft tissues of the spine, resulting in pain. If one spent 7-9 hours a day bending your finger back it would eventually hurt, the same applies to a poorly supported spine.
Also bear in mind the Head is a heavy object, weighing around 5 kg (11lbs). If you were holding a similar weight at arm’s length the muscles would soon tire and become painful, compared to if the weight was held to your chest. The same applies to the poor relatively weak neck muscles if the head is hung forwards away from the body so keeping it in line reduces stretch and therefore pain markedly.
Tips for Good Posture:
- Find a chair with good back (lumbar) support to prevent slouching
- Ensure the chair fits right under the desk and if there are arms in the way, apply surgery (remove them!)
- Avoid perching on edge of the chair
- With your elbows tucked by side you should be able to reach the mouse and keyboard.
- Use a wireless mouse
- Use a lap top raiser to elevate the Lap top screen, prevent “peering into it” or separate keyboard with a raised screen.
- Take regular breaks from sitting
- Perform simple Chair based exercises
- Use the Ask the Physio if additional help required.
Further support, online exercise programmes and personalised support with Ask Mike is available with NAHT Wellness and Protect Policies. Click here to learn more.
Mike Hodgson MSP, MCSP, Grad Dip Phys – NAHT Wellness and Protect Lead Physiotherapist
Hodgson Physiotherapy Services Ltd has been offering High Quality Physiotherapy to Patients in the Wakefield area since 1997. Mike Hodgson qualified in 1991 at Bradford Hospitals School of Physiotherapy with 2 Distinctions as a Graduate Diploma in Physiotherapy (Grad Dip Phys)
This entitles him to be registered as a State Registered Physiotherapist (S.R.P) through the Health and Care Professions Council (HCPC) and this allows him to practice within the NHS and as a Private Practitioner. To remain a practising Physiotherapist Mike maintains a regular program of continued professional development and can be called upon by the HCPC at any time to prove his continued competence to practice.
Mike’s HCPC Number; PH43653
Mike is also a Member of the Chartered Society of Physiotherapy. This is the governing body of all Physiotherapists and this gives both full Insurance cover and assures the patients that they are being treated by a fully qualified Physiotherapist. Mike has been working in private practice for 25 years in the Wakefield area, as well as working for 5 years at Pinderfields and part time at Dewsbury Hospital until 2007.