dutoitphysiotherapy
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Sitting at the Desk

  • Sit close to your desk with chin horizontal and shoulders relaxed;
  • Keep the back straight and put rolled towel behind if necessary;
  • Upper arm vertical and lower arms horizontal;
  • The hip and trunk angle must be around 90º;
  • Keep feet flat on the floor;
  • Don’t sit at the desk too long, move around and do pause exercises.

How to Prevent Neck Pain

  • Always keep the neck in a neutral position when watching television, driving a car or sitting at the desk;
  • Keep the shoulders in relaxed position with whatever you doing;
  • Sleep on good mattress with correct pillow to keep the neck in neutral position; 
  • Never clutch the phone between your ear and shoulder    
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Incorrect Technique
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Correct Technique

How to Prevent Back Pain

  • Do strengthening exercises for abdominal and back muscles;
  • When lifting heavy objects keep the back straight and use legs for lifting;
  • Carry heavy objects with both arms close to the body;
  • Sit up straight with seat forward when driving a car.  A pillow can be put behind the back;
  • Preferably sleep on your back, with a pillow under the knees or between the knees when lying on the side. 
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How to prevent tempero-mandibular (jaw) pain

  • Keep your face and neck warm if the temples and jaws are sensitive to cold;
  • Always try to relax jaw muscles;
  • Avoid strain on jaw muscles by not chewing gum, pizza or biltong;
  • Use bite plate if prescribed;
  • Massage temple and jaw muscles regularly;
  • Use hot packs if necessary. 
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Rules of Exercise

  • It should be done regularly;
  • Start mildly;
  • An exercise should not cause pain;
  • Increase intensity gradually;
  • Listen to your body;
  • After injury apply the RICE principle during first 48 hours – Rest, Ice, Compression and Elevation    

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