8 tips to help prevent back, neck and shoulder pain when carrying out everyday tasks around the home and garden
1. Chatting on the telephone. How often have you carried on doing tasks around the house while catching up with a friend with the phone jammed between your chin and your shoulder? Try to avoid neck and shoulder pain by using headphones – then you can put your phone in your pocket and carry on chatting to your heart’s content.
2. Sweeping/vacuuming/mopping. Keep pain away doing these tasks by avoiding stooping over the handle. Try not to bend over – put one step forward and bend slightly at the knee, allowing the upper body to stay upright as you transfer your weight back and forth between your feet.
3. Ironing. Many people iron everyday with the ironing board at the wrong height without thinking about it. You’ll have it at the correct height if you have your arms straight with your hands flat on the ironing board and your back straight.
4. Pruning. When reaching up and repeatedly using secateurs, try and keep your elbows below shoulder height. This puts less strain on the shoulders.
5. Picking up things off the floor. Try to prevent back pain when repetitively bending by using a squatting technique with your back straight. Push up through your legs to return to standing, whilst keeping the load close to you.
6. Sitting at your laptop. Laptops were not designed by physios! You can’t avoid straining your spine when using them. There’s even a name for it now – HOLS – Hunched Over Laptop Syndrome. Consider investing in a laptop stand (to position the top of the screen at eye level) and a separate keyboard and mouse. Avoid using your laptop in bed or on the sofa as it puts you in the worst possible posture!
7. Washing up. If the sink isn’t at the right height, then lots of washing up can start to affect the neck. But we’re not about to tell you to get the builders in to alter your kitchen! Try to do the washing up in small batches, doing something else in between. If the sink is too low, try using a washing up bowl on the draining board.
8. Weeding the garden. Many of us crouch over in a bent position to weed, again incurring back pain. Try to sit, either on a stool or an upturned bucket, keep your legs apart, use one hand to lean on your knee and keep your back straight and long.
The Royal Hospital Chelsea
Consultants, GPs and Hospital Managers joined the Chelsea team for a tour of the Royal Hospital Chelsea, including the State Apartments, which are not usually open to the public. Their tour was given by the inimitable Paddy, Chief Tour Guide and resident at the Hospital.Everyone was thoroughly entertained by not only the history, but also the amusing anecdotes provided by Paddy. Networking followed over champagne and delicious canapés.
The Chelsea clinic now also offers workstation assessments, cycle assessments and massage – see special offers.
The Hospital of St John and St Elizabeth
Neurological Outpatient Service and The Hospice
The neuro-outpatient therapy service at The Hospital of St John and St
Elizabeth is now available three days a week on a Monday, Tuesday and Thursday. Our Specialist Neuro Physiotherapists are experienced in treating neurological conditions such as MS, Parkinsons or patients who have suffered a stroke. Outpatient therapy can help improve and maintain functional day-to-day tasks.
From April, we are taking over the management of the therapy services at St John’s Hospice, an independent charity which is located within the Hospital. We will have both a new occupational therapist and physiotherapist looking after the patients there.
Highgate Private Hospital
Our newest clinic at Highgate Private Hospital is growing rapidly. As well as offering inpatient services, our outpatient clinic is now open five days a week: Monday to Thursday 8am – 7pm, and Friday 8am – 6pm. The team now comprises Victoria Frosdick, Lucie Bond, Chris Pinches, Sean Seymour-Cole and Natasha Price.
Exciting times ahead for Farringdon! More physio, more classes, more massage and … more to follow!
April Charity of the Month: the Bob Champion Cancer Trust
Vicky Frosdick, Specialist Orthopaedic Physio, was fortunate to gain a last minute place to run the Virgin Money London Marathon on behalf of the Bob Champion Cancer Trust.Those of you of a certain age (!) will remember that Bob Champion defied all the odds in beating cancer, and together with his horse Aldaniti (who was also nursed back to health following a terrible leg injury), to win the Grand National in 1981. It is still regarded as one of sport’s most heartwarming stories and inspired the film “Champions”.
The charity has raised over £13m for research into prostate cancer and Vicky would be over the moon if you could help her to exceed her £1,000 target: www.justgiving.com/Victoria-Frosdick
March’s charity of the month was the National Osteoporosis Society
We were supporting our friend Bertie Dixon, who is also running the London Marathon.
As is Emily Spiro, physio at The Hospital of St John and St Elizabeth, for the British Lung Foundation.
At the time of going to print, the marathon is still ahead of us, so we wish all of the runners lots of luck!
Congratulations to Paul Jones who ran the Brighton Marathon on 6th April in a very impressive 3 hours 27 minutes!
Emma has joined the Chancery Lane physiotherapy team as a Specialist Musculoskeletal Physiotherapist. She previously worked at the Royal National Orthopaedic Hospital, Stanmore where she treated a range of complex musculoskeletal conditions.
Based at Chancery Lane and St John’s Wood, Paul is a Specialist Musculoskeletal Physio. He joins us from Guy’s and St Thomas’ Hospital where he was the Clinical Lead of Lower Limb Rehabilitation, looking after patients with ACL reconstructions, knee replacements and other conditions.
Jasper has joined our Barnet clinic as administrative assistant. He has worked with the Springdene Group in various departments for four years now, so knows the company very well, and is a fantastic support to the team there.
Previously a professional ballet dancer for 12 years performing at the Royal Opera House and abroad, Emily took a change of career and is now a massage therapist, specialising in Swedish therapeutic and deep tissue massage at our Royal Hospital Chelsea clinic. She also manages the administration for the clinic.
Scott has also joined the ever growing Chelsea clinic as a physio, having spent five years with the NHS and a further seven in private practice. Another sportsman, Scott used to run and cycle competitively but more recently has slowed the pace with yoga and Pilates.
… back Harriet Rogan and Elaine Byrne following maternity leave. They will both be based at The Hospital of St John and St Elizabeth on
… to Hayley Dalton, who married Lee Walpole in February. We wish them both a long and happy future together.
Congratulations again to Hayley, who somehow managed to find the time to complete her Masters in Advanced Neuromusculoskeletal Physiotherapy as well. She attended her graduation ceremony at the University of Hertfordshire in March.
Book three massages at the Royal Hospital Chelsea and get one for free
Central Health Physiotherapy was founded in 1992 by Chartered Physiotherapist Natasha Price. Known initially as Chancery Lane Physiotherapy, the company changed its name in 2005 as services expanded.
Central Health Physiotherapy has grown to become a multi-faceted operation with the aim of providing health and wellness services to individuals and corporations. The company constantly appraises advances in the field of medical science to return, maintain and build people’s health and fitness.
CHP now operates from three London locations: Chancery Lane which remains the Head Office, the Platinum Centre within the Wellington Hospital in St John’s Wood and The Royal Hospital Chelsea.
Whilst musculoskeletal physiotherapy remains core to Central Health Physiotherapy, the company offers a full range of health and wellness services including women's health,neuro, paediatric and vestibular physio, ergonomics, Pilates classes, personal training, occupational therapy, podiatry, nutrition, acupuncture and massage. We also have specialist hydrotherapists at the clinics at the Royal Hospital Chelsea which has a large hydrotherapy pool.
With over 40 practitioners, Central Health Physiotherapy is one of the largest employers of its kind. All the therapists are chartered and registered with The Health and Care Professionals Council.