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Working from Home? Exercises to keep you pain free.

Blog · March 2, 2021

Within the last year, an increasing number of people around the world have a made shift to remote work in response to the COVID-19 pandemic. As working from home may be an entirely new experience for most, there has surely been a trial-and-error period in creating the most efficient and effective work station. This includes finding a set up that encourages the most optimal posture for you to avoid unnecessary aches and pains.
In a Statistics Canada survey from 2003, it was reported that in the previous year, around 2.3 million Canadians ages 20 years old and above suffered from repetitive strain injuries. Repetitive strain injuries of course include those developed from improper ergonomics. The encouraging thing to know is that there are a few simple changes that one can make to their habits and home work station in order to avoid such injuries. Here are some tips to follow in order to do so.

  1. Sit on firm but comfortable chair.
    It may be tempting to set yourself up to work from bed in a long sitting position or a recliner chair in the living room. Over time, these positions will likely cause undo strain on your lower back. Sitting on a supportive chair with a back rest is a much better option. Chair is too short for your work table? Use cushions to act as risers. Chair is too tall? Place books
    or a stool under your feet so they can be resting securely. A towel as a lumbar roll can also be another great addition to your seating arrangement.
  2. Be sure to be sitting with proper upright posture.
    What does proper posture at the desk look like? Sit upright with your feet resting on the ground and your buttocks to the back of your seat
    where it meets the back rest. Your shins should be perpendicular to the floor while your forearms with hands on the keyboard should be parallel to the floor. Make sure your shoulders are relaxed. The top of your screen should hit your eye level. Keep your chin tucked gently with
    your shoulder blades together and down. To ensure neutral wrist position, adding a small towel roll under the wrist crease as you utilize
    your keyboard can be helpful. Sitting far enough away from your screen to avoid eye straining and abnormal posturing is also important.
  3. Stay active! Exercise is key in avoiding repetitive strain symptoms.
    Short but frequent breaks can make a significant difference to your work day. It is encouraged that you break to change positions every 20-30 minutes (set an alarm if need be). A combination of stretching and strength-based work can also be helpful in addressing your
    posture. Below is a list of some examples of each which can be replicated at home with minimal to no equipment. Remember, the appropriate exercise for everyone differs and that these are general recommendations
Pec stretch in the door frame.
  • Raise your arm out to the side until it is at shoulder height and rest it on the door frame.
  • The elbow should be bent at 90 degrees.
  • Turn the body away from where the arm is placed in the door frame until you feel a strong
  • but comfortable stretch in the chest region.
  • Hold for 20-30 sec. and repeat 2-3 reps.
Brugger’s relief position.
  • Sit at the edge of your chair with your feet approximately hip width apart and turned out slightly.
  • Rotate the arms so the palms are facing out and spread the fingers
  • Pull your shoulders down so that your shoulders are brought away from your ears and gently squeeze your shoulder blades together.
  • Keep the chin tucked.
  • Hold for 15 sec. and repeat 2-3 reps.
Side lying thoracic rotations.
  • Lie on one side with your arms held out in front of you one on top of the other.
  • Keep a pillow between the knees to stabilize the low back.
  • Bring your top arm up and around to create a rotational movement in the mid back region.
  • Repeat 10 repetitions each side.
Back to wall chin tucks + Ts.
  • Stand in an athletic stance with your back to the wall.
  • Gently bring your chin back as if to make a double chin.
  • Hold your arms out in front of you holding the ends of a resistance band in each hand.
  • Squeeze your shoulder blades together and pull your arms apart to make the letter T.
  • Hold 3-5 sec and repeat 2 sets of 10 repetitions.
Inner row
  • Secure an exercise band in the doorway or around a stair banister.
  • Hold the ends of the bands in each hand.
  • You can be in sitting or standing.
  • Begin with your elbows extended.
  • Draw your elbows back to meet your side squeezing your shoulder blades together and
  • down against the resistance of the band.
  • Hold 3-5 sec and repeat 2 sets of 10 repetitions.
Bent over Ys, Ts and Is (use soup cans).
  • Use a light weight – 2-3 lbs or soup cans if you don’t have free weights.
  • Hinge at the hips to come into a bent over position with an athletic stance. You can also perform this using a swiss ball as in the image included.
  • Start with the arms hanging down in front of you holding your weight.
  • Bring the arms up to create a Y position – come back to the start position – repeat the same coming into a T and I position always returning to the start position in between.
  • Hold each position 3-5 sec and repeat 2 sets of 5 repetitions.
Core strengthening variations.
  • There are many ways to engage the core.
  • In the image included is core activation with a heel slide.
  • Lie on the back with the knees bent.
  • Draw your belly button towards your spine and tilt your pelvis under.
  • Remember to maintain consistent breathing throughout.
  • Keeping the core active, alternate sliding your heels out creating a long lever with the legs.
  • Do not rotate through your trunk.
  • Repeat 2 sets of 10 repetitions.

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Richa ShahRicha Shah
23:53 27 Mar 23
Beacon Hill Physio/Rehab is an excellent facility with excellent staff. They really take into consideration your needs and abilities before coming up with an action plan. In my case, Jane (Physiotherapist) did an amazing job with understanding what my situation was and she came up with strategies and an action plan to help me reach my goals. Lina (Massage Therapist) is amazing at what she does as well. She took the time to get to know my needs and made sure I was comfortable throughout the appointments. Furthermore, the assistant physiotherapists also take the time to get to know you and your needs. Front desk staff are wonderful to work with too. I have noticed improvements in my range of motion and couldn't have done it without the team at Beacon Hill Physio/Rehab! Thank you! ♡
Noreen AnwarNoreen Anwar
02:02 15 Mar 23
I have been searching for a massage therapist for years and I must say Alyssa has been simply amazing along with all others ! The best part about Alyssa is she knows exactly what areas to work on without you even having to tell her . She gets right in and gets your blood flow moving leaving you so relaxed for days. I have trouble sleeping at night due to an accident and she certainly makes me sleep for the 90 mins I am there . I personally go there twice a week as I cannot get enough of her amazing massages . She is so approachable very knowledgeable , makes you feel so comfortable and answers any questions you have in a second. I would love to clone her if I could! I would highly recommend her and this clinic as they have everything you need right at your doorstep! I am certainly their #1 fan and will continue to go here for as long as I can!
maria khanmaria khan
21:19 18 Feb 23
I highly recommend this place. I love the way Lina takes care of me. She's absolutely amazing and impressively honest with her profession. She knows the the pressure points and I always feel relaxed after her massage therapy.
Makenzie A MorganMakenzie A Morgan
04:49 09 Dec 22
An exceptional office. Jane is thoughtful, attentive and extremely responsive to my physical needs. My body feels more relaxed, and I know that I am on the right track to full healing and rehabilitation. I couldn't recommend another office more. Make the appointment!
Shakira MohamedShakira Mohamed
19:02 03 Dec 22
I highly reccomend this place. Jane and everyone else listens to you. She's always assessing my condition to ensure I'm receiving the best treatment. The staff are super friendly. I feel like I'm in an environment that generally cares about my well being. They always ask for consent when working on your body. Super friendly and knowledgeable and willing to answer questions. As someone who has had a traumatic experience somewhere else, this clinic has been a dream to me. They never try to push me to do things that could hurt me. I feel comfortable going to this place.
Rizwan MohamedRizwan Mohamed
16:27 14 Oct 22
I walked into the office without an appointment and was greeted with fantastic customer service. Physiotherapist Jane was able to see my for an assessment and continued my treatment program. All of the therapists and staff are very knowledgeable and friendly. I highly recommend Beacon Hill.
Shilpa PrabhakaraShilpa Prabhakara
09:44 04 Oct 22
I came to Beacon just by reading the reviews, and I must say i am more than happy with my experience. Jane Emblem and her team are treating me for my knee injury, and they have been doing a great job. They have not just worked on my mobility specific to my injury but aslo, helping me strengthen the muscles around the injury.The team is responsive and friendly. I would absolutely recommend them!
Tinka NanofskiTinka Nanofski
13:22 21 Sep 22
Following my hip surgery I needed a Physiotherapist that would do hands-on physio. I heard about Beacon Hill Physiotherapy and decided to give it a try. My time so far spent with Phil from Beacon Hill super exceeds my expectations far more than I imagined. Phil is hands-on works the muscles and I have seen major improvement not only in my mobility but also my pain tolerance. I would highly recommend anyone to Beacon Hill if they require any type of physiotherapy. Thank you Phil.2nd Review - Phil's team is amazing and thank you to everyone that is involved in my physiotherapy for always making me feel more than 100% better. I would recommend Beacon Hill Physiotherapy and Rehabilitation for all of your physio and rehab needs.
Dhilan BekahDhilan Bekah
16:09 15 Jul 22
My experience at Beacon Hill Physiotherapy has been amazing. I had been dealing with lower back issues for almost a year on and off, re-aggravated after any kind of sport or intense training. Phil and Jane were very friendly and welcoming from the onset, and they quickly managed to pinpoint the source of my problems (SI joint and a weak posterior chain). After a few weeks of treatment, the pain and stiffness subsided tremendously, and I have been able to continue my training to my desired level with almost full mobility and no pain. They are very well-informed and it is apparent that they care about patient recovery first and foremost. I will definitely be returning to this clinic for any periodic maintenance or re-aggravation. Thank you Phil, Jane and the rest of the team!
Jeremy RobertsJeremy Roberts
18:44 20 Jun 22
I was referred here by my family doctor and I am really happy with my experience. Jane Emblem and her team treated me, and they did a great job assessing my situation and putting together a plan specific to my injury. The team is friendly and engaging, but most importantly focused on patient recovery. I would absolutely recommend them!
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