Working from home tips – don’t slack on these basics!

October 28, 2020 / News

This month marks just over 200 days since workers in the UK were told to abandon their offices and work from home.

Since then, I’ve seen a steady rise in the number of patients suffering from the associated problems working from home can have on our bodies.

Tech neck and back problems

From the perils of tech neck –the poor posture that is associated with hunching over screens. To lower back problems – which, according to current research, more than 80% of the UK population have or will encounter at some point in their lives.

We all know how critical it is to have a good workstation set-up. And most offices were equipped for this. But now many of us are in Tier 2 and we are once again being encouraged to work from home, I wanted to recap on what we should all be doing to avoid and limit the damage that poor ergonomics and posture can have on the human anatomy.

Working from home tips

Invest in a good desk chair – ideally, this doesn’t mean your sofa or dining room chair Special desk chairs have been built with ergonomics in mind. Start by correctly adjusting the height of the chair so you can use your keyboard with your forearms straight and level with the floor. This can help prevent repetitive strain injuries. Plus, your elbows should be by the side of your body so your arm forms an L-shape at the elbow joint.
Check your posture – correct seating reduces the strain on muscles and ligaments. Sit upright and well back in the chair, shoulders in line with your hips and with your chin back. Ensure that your computer screen is at eye level. Or, if you’re standing, stand straight with your shoulders gently back and your chin tucked in.
Take regular breaks from sitting – frequent short breaks are better than fewer long ones. Even if it’s to get up to get a glass of water or a cup of tea. Just make sure that when you return, you are in the correct seated position as mentioned above.
Stay active – exercise is key for our mind and our body and it keeps our muscles flexible and joints mobile. While sitting for prolonged periods simple exercises, such as rolling your shoulders back gently or careful side-to side neck movements will help.
Have a screen break – this means giving your eyes a rest from your computer screen as well as your phone, iPad and TV! Too much screen time can give you a headache.
Stay hydrated – the discs between the vertebrae in the spine have a high water content so drinking plenty of water will ensure they and you stay hydrated.

If you’ve tried these tips but are still suffering from headaches, back niggles or neck and shoulder pain, please don’t hesitate to get in touch.

As an Osteopath with many years’ experience, I’ve helped lots of people with back and neck issues. Here’s a little more about how it works:

Lower back pain

Although its debilitating, Osteopathy can help with lower back pain. The National Institute for Health and Clinical Excellence advises that manual therapy including osteopathy, acupuncture and a structured exercise program should be considered in the management of lower back pain.

At my Bromley and Orpington clinics, I work with electrotherapy, acupuncture and manual therapy in order to relieve pain and restore movement and function into the lower back area.

Treatment may also include manipulation, passive mobilisation of joints and soft tissue massage.

Neck pain

Manipulation, ultrasound, electrotherapy, soft tissue techniques and the spinulator – can all be used to help rid neck woes.

The manipulation of locked joints can free the neck and improve the range of movement in the neck.

According to a study conducted by The International Journal for Osteopathic Medicine, people with chronic or severe neck pain found that after a proper course of osteopathic treatment, they felt significantly less pain in the neck area and reductions were evident regardless of the chronicity of the pain.

Here’s what one kind patient had to say about working with me:

“It has been an absolute pleasure to have been treated by Denise for my back problem. She is very understanding, puts you totally at ease during the treatments (a mixture of hands on and using machinery). I am more than happy to say that for the first time in five weeks, I am pain free.

“I would not hesitate whatsoever in recommending Denise to any prospective patients who are suffering from any ailments in the body – Denise is highly efficient at what she does and I have no complaints.”

If you’ve got aches or pains that you’d like to discuss then please get in touch.

Author: Denise Callaghan

Testimonials

“I highly recommend Denise and her amazing techniques in Acupuncture.

I was finding it hard to locate my ovulation throughout 2018, so after reading reviews on Denise’s web page I had brought a course of Acupuncture to try and level set my cycles and ovulation in hope of trying for a baby in the new year. Denise told me to not even think of babies for at least 3 months whilst we work on cycle regularisation. I went back and told my husband this and our plan.

I started my first treatment on the first day of my cycle, returning weekly for further sessions.... I was pregnant before I even reached my next cycle.

I continued Acupuncture throughout my pregnancy for anxiety and to ensure healthy blood flow around the foetus. We now have a beautiful healthy baby girl & I genuinely believe this is all down to Denise, her treatments which helped me along a path that meant so much to me and my husband. Thank you so much Denise.”

CARLY

“I initially went to see Denise as she is a Zita West affiliated acupuncturist and therefore has specific knowledge of how to boost fertility. I had seen other acupuncturists during the years I was trying to get pregnant but noticed straight away that Denise was different. She carefully tailored each treatment in relation to where I was in my monthly cycle and to how I was feeling on each visit. We underwent IVF treatment and saw Denise regularly throughout this, happily the treatment worked on our first attempt. Denise continued to treat me during the entirety of my pregnancy. I experienced back pain which was completely eliminated with her help and I generally felt well during the time I was pregnant with our twins.

I would highly recommend Denise and much appreciate the assistance and support she gave during our fertility journey.”

Clare Christie

“Denise treated me for 3 months before I fell pregnant and then leading up to giving birth.

My fertility history had a been a sad one with one failed miscarriage after another including an ectopic pregnancy and 2 rounds of failed IVF. I went to Denise, knowing she was Zita West affiliated, with the hope of one, preparing my body to fall pregnant again and secondly to help maintain my pregnancy.

After weekly, sometimes twice weekly acupuncture sessions for about 3 months I fell pregnant for the 5th time. The first trimester was a tense time but I firmly believe I wouldn’t be here now with my baby boy if I hadn’t had Denise’s help and support with the acupuncture.

I am now visiting the clinic again for cranial therapy for my son as he was a ventouse delivery. This has helped immensely, he is now a very very happy little boy and I’m a very happy mum!

Many thanks to Denise, you have helped make our world complete!”

Hartly

“I can’t recommend Denise’s practice enough. From getting pregnant when I thought there was no hope…to helping me through the pregnancy and now helping me to cope as a new mother, Denise has been a friend and a trustworthy practitioner.”

Stacey Jacob Harwood

“I had researched accupuncture via the Zita West website and was looking to find an affiliated clinic in the Bromley area to support my egg donation treatment cycle. This was my second attempt and wanted to utilise as many positive methods to support my treatment. I spent many sessions with Denise prior to, during and following my egg donation treatment and she was always informative and supportive. I had not used accupuncture the first time but believe that this made a positive influence second time around as my treatment was successful and I became pregnant. Denise also supported me through the pregnancy with accupuncture sessions and these helped me to relax, focus and deal with any ailments associated with the pregnancy. I gave birth to a lovely boy in March 2012.”

Jemma Smith

“I was recommended by a friend who had seen Denise previously….I was unsure of what to expect but now there is no doubt that my baby is now a different child- so calm and happy. Isla‘s baby was suffering from digestive difficulties.”

Natalie Trent

“I have a lower and upper back pain for many years and I was unable to straighten my upper back now and can stand up straight with no pain and improved movement.”

Michael Thrussell

“I had really bad back problems and arthritis. Since having treatment I am much better.”

Norma Glover

“I had foot problems following a bunion operation and my treatment has made my foot much less painful and increased my ability to dance and exercise again.”

Helen Badger

“I pulled my back at 34 weeks pregnant and was in agony. Acupuncture helped me really quickly to get back on my feet. I would recommend it [and Denise} to anyone.”

Kellie Davis

“Having had chronic back pain, the treatment I have received has been affective and not unpleasant. I would recommend Denise to anyone.”

Richard Grant

“I sustained a bad knee ligament injury whilst skiing. The acupuncture treatment reduced the swelling dramatically. Then future treatment exercise has hastened my recovery. I would not have been so mobile so quickly without my treatment with Denise.”

Kath Jones

“During a period of intense stress I suffered an attack of Bell’s Palsy which I didn’t realize until too late. I was devastated when I noticed that one side of my face had ‘fallen’ I met Denise Callaghan and embarked on a regime of acupuncture and electrotherapy. The impact has been amazing! I am thrilled that the treatment has restored my face to near normal and this has given me the incentive to continue with the treatment; we?re aiming for perfection!!!”

Jo Keyes

“Over the years I have had a number of occasions when I have needed treatment for example a bad back and following injuries such as an injured shoulder following a fall. Denise and acupuncture have never let me down.”

Ann Shepherd

“Prior to discovering acupuncture I had tried various forms of pain relief for osteoarthritis in the hands and feet. I was skeptical at first then felt the benefits and have returned on a regular basis for treatment. Again recently when I damaged the ligaments in my foot Denise has helped with the treatment, which has enabled me to get back to an active lifestyle.”

Lynn Sylvester

“I suffered a severe stroke in 2004 and after the hospital therapy had been exhausted I was unable to walk without the use of a stick as my balance was poor. I also had intermittent sharp pains through my left eye and a pins and needles sensation on my right side. The stroke specialist prescribed a drug to reduce the discomfort but unfortunately it had the effect of a very strong tranquilliser and I was unable to function at all. In 2006 it was suggested that I try acupuncture and I started a course of therapy with Denise Callaghan which improved the eye pain quickly and improved my balance to a stage where I rarely require a stick to walk. The treatment also reduced the intensity of the pins and needles which had been quite distressing, gradually ‘washing’ the sensation down my leg and then later down to my foot. When I had my first consultation with Denise there were no guarantees of success, but I only wish I had started acupuncture two years earlier. It worked for me!”

Mr B Samuels

“Working in the city as a trader is probably one of the most stressful jobs around. When a friend suggested acupuncture, I really thought nothing of it until the stress got so bad I realized it was worth a try. After just one session with Denise I felt an instant difference and as a result was able to carry on with my job and my stress levels dropped considerably. It is definitely worth trying.”

Daniel Hayes

“Following major dentistry I had a lot of pain from an irregular bite. Denise’s cranial osteopathy adjusted the bite and restored comfort. Was I grateful”

Lorna Winton

“I have been consulting Denise for many years. She knows how active I am and has kept me mobile, in spite of various knee and back problems, because of her wonderful needles. I have also recommended her to various other people who have also been delighted. I don’t know what I would do without her. Thank you for everything Denise.”

Madeleine Swift

“After a traumatic birth cranial osteopathy really changed Lucy’s temperament, from an irritable and unsettled baby into a very calm one.”

Sandra West

“I think I can say that I have been a patient of yours for a long time and I had dizziness and headaches, and Cranial osteopathy has helped me a lot in overcoming those problems. The same applies to my son Luca, who use to get a migraine that would last 4 or 5 days, the treatment helped him in not getting the migraines, or if he has them, they do not last long.”

Giovanna Elkouby

“The acupuncture for fertility most certainly worked.. I’m now coming in for cranial as Leah is suffering from sleeplessness and irritability. I have only been in for a couple of treatments so far but I have a lot of faith in Denise’s practice.”

Nicole Laya Yiakomi

“Thanks Denise- My knees are finally back to normal and I can return to playing football. I highly recommend Osteopathy if you are suffering from any sports injuries-both the Osteopathy and Acupuncture has really helped me out!”

Mark Bates

“I was always caught between Osteopathy and Physiotherapy as I didn?t know which was better- after receiving both, I have to say that it was the Osteopathy that got me back on track when I got whiplash after the car accident. Denise and her staff were so supportive and friendly I would definitely come back and send others here.”

Neil Marks

“After receiving a short course of treatment from Denise, my back pain began to get noticeably better and I was able to return to work and normal every day routines in no time! I would highly recommend this treatment to any one that suffers from a bad back, it really helped change my life.”

Jane Dunn

“I have been suffering from pain in my right forearm for longer than I can remember and just thought that it would be something I had to just put up with. I met Denise and booked in to try acupuncture, in 2 sessions Denise managed to cure me from my pain – I was worried about the pain of needles (I cannot stand them!) but it was painless and did the job, so if I’m ever in the situation where I have the pain again, I won’t be hanging around before calling Denise.”

Nathan Kelsey

“I trust you are well. I just wanted to drop you a short note to say that baby Finn was born at Kings College Hospital on 29th March, weighing 3.9kg. He is a great baby and I feel very blessed to have him. I can’t tell you how grateful I am for your help and support. I love being a mum and so glad I came to see you.”

CORNELIA STANFORD

“I deeply appreciate all the amazing work you do, Denise, especially the help you have given to Lisa, which enabled her to walk, again, without the aid of a walking stick. Thank-you so much!”

CECILE ABLE

“Touch wood I continue along this path but I wanted to get in touch to let you know how much your work is appreciated. A huge thank you for all you have done for me and I will certainly keep in touch and you will be my first call for any issues in the future.”

DANIELLE HYNAM

“After suffering with migraines for over twenty years and having all the conventional treatments with little success, I finally found Denise. In a relatively short space of time, with regular treatments I have noticed a vast improvement: with my migraines being less frequent and shorter lasting. It is a work in progress but not one I am willing to give up on.”

RAE VROOLJAK

“I have recently been seeing Denise for problems with my back and can honestly say that I am starting to feel much better. She has worked extensively on my back with her hands and an assortment of specialist equipment.

Denise was able to see my young daughter at short notice and quickly diagnosed ligament damage. My daughter is currently undergoing treatment and is improving rapidly.

I am very happy with all of the treatments so far and I would have no hesitation in recommending Denise to anyone who needs help.”

MICHAEL BIGGS

“I hate needles. But I hate pills more; so when I was introduced to Denise I thought I’d approach her as I was having more than minor pains in my wrist and elbows; mostly due to using a computer, iphone and ipad! Denise assured me that she could treat me without needles and she was right! After only one session I was cured and I haven’t had a problem since. Not only did Denise treat me, but she also advised me on how to prevent the pain coming back in the future.

Now I always tell my friends that when they think they need a pill, they actually need Denise. Everyone should have Denise Callaghan in their lives! A very happy and now loyal customer.”

STEPH LEE

“It is important for someone like myself, who relies a great deal on personal referrals that if I refer someone to an osteopath that I am confident that they will look after them and enhance their wellbeing. That is precisely the roll that Denise was able to do when I sent my father to her in an attempt to improve his arthritis suffering.

I would not hesitate in recommending her to other friends and family.”

Trevor French

“As a qualified solicitor based in Catford, I feel that I am qualified to give this testimonial.

For a long time I was troubled with a very painful wrist, which was mostly from overuse of a computer. At times my wrist was so painful that I could not bear any weight on it at all and getting dressed was becoming a struggle.

After just a few visits with Denise the change was remarkable! As a very active scout leader I was greatly inhibited by the pain but through electrotherapy and manipulation I was back putting up tents, sailing and running games. I have not been troubled with pain since.

I would thoroughly recommend Denise to anyone; she is highly knowledgeable and experienced in her field having undergone a remarkable list of training. Her calm nature makes you feel immediately at ease and I even looked forward to my appointments.”

Kirstie Edmondson

“Recently an old shoulder problem resulted in considerable pain and lack of mobility. Previous experience of this problem had resulted in the need for hospital treatment so when this injury reoccurred recently, it was a cause of some concern.

Fortunately, I had the opportunity to discuss the problem with Denise Callaghan, who has practiced Osteopathy and acupuncture for over 25 years. A visit to Denise’s practice was arranged and after a number of visits, I am delighted to say that I haven’t experienced such freedom of movement with this shoulder for many years.

A visit to Denise’s practice is a relaxing experience and her friendly staff reflects the professionalism and care that Denise brings to her work.

So, My thanks to Denise and her team and I would unreservedly advise anyone suffering similar ailments that really help is at hand. Denise’s business card is one I shall never throw away.”

Paul Grant