Coming Out Of Covid

Queensland is doing well in our quest to quash COVID-19. Because of this many facets of our lives are returning to ‘the new normal’.

Many of us will continue to spend some time working from home while gradually transiting to work back in the office. Some businesses are embracing longer term use of working from home practices.

The influx of neck and back pain patients our practice received in the early weeks of working from home highlighted the need for a safe and ergonomically – correct home office set-up.

Our physiotherapists are highly skilled in the field of workplace design and are happy to provide detailed advice regarding:-

  • Selection of appropriate home office chairs and desks including sit-stand desks;
  • Ideal posture for sitting and standing workplace activities;
  • Correct height for computer monitors;
  • Correct placement of monitor, keyboard and mouse to ensure good posture;
  • Exercises and activities to ensure postural variation to reduce pain and stiffness.

Postural variation is incredibly important for our well-being. We are MADE TO MOVE, yet many of our work activities are extremely sedentary. Working from home has, for many people, increased the number of daily sedentary hours. The commute to and from work has been eliminated as has the activity involved in attending meetings and interacting with co-workers in the office situation.

Here are some basic exercises which can be performed at intervals throughout the working day to ensure we maintain spinal flexibility and reduce the likelihood of developing neck and back pain.

Sit up tall. Gently guide your head to the right to feel stretch down the left side of your neck to your shoulder. Hold for 20 seconds.

Left side neck stretch

Next guide your head down as though looking into your right arm pit to feel stretch down the left side of your neck to your shoulder blade. Hold for 20 seconds.

Left side to shoulder blade stretch

Alternate these stretches to do 5 of each.

Now, interlock your fingers and reach forward as though you’re trying to pull your shoulder blades forward around your rib cage. Feel stretch between your shoulder blades. Hold 20 seconds Repeat 5 times.

Shoulder Blade Stretch

After you have completed this stretch repeat exercises one and two to stretch the right side of your neck.
Lastly, stand up from your desk. Place your hands on your hips and arch back to feel a stretch in your low back. Hold the stretch for 2-3 seconds. Repeat 5 times.

Low Back Stretch

This stretching routine can be performed several times a day. Make a conscious effort to get up and move around regularly throughout the day as well as engaging in some structured sport or activity such as walking or cycling.

Please note that this is general advice and should only be followed if it can be performed without pain. Some injury and medical conditions will preclude these activities from being safe and suitable.

Do you

  • suffer from neck or back pain?
  • have queries relating to your workplace set-up?
  • desire to seek further advice on suitable exercise and activity specific to your needs?

If so, please contact Keperra Physiotherapy and Sports Injury Clinic on 3855 1367 for an appointment.


How to find us

We are conveniently located close to train and bus stops, with ample on-site parking and ground level access.

Because we understand you may need to attend outside of work hours, we are open evenings Monday to Friday.


We Proudly Support

We sponsor and proudly support West Arana Hills Rugby League Football Club, Ferny Grove Falcons Junior AFL Club, Arana United Futsal Club, Westside Grovely FC, and Ferny Grove Bowls, Sports and Community Club.

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