Back Pain • *80% of adults suffer back pain or neck pain at some point in their life. • Act quickly to prevent the pain becoming chronic. • See your GP for advice, and ask about the New Private Physiotherapy service at Parkside Group Practice. • …and follow these tips right now: Back Pain Tips • Avoid all forward bending while your back pain is acute. • That includes leaning over a sink, making the bed, and picking things up from the floor. • Apply 5 minutes of ice wrapped in a tea towel to the site of the pain to reduce inflammation, 3x per day. • Stay mobile if possible, avoid sitting for longer than 30 minutes. Back Pain Exercises ы • Perform this simple exercise while lying on your bed. Bend your knees, and let them slowly drop to each side, and then to the other side, 5x each side. • Perform this exercise 3-5 times per day. • SURREY PHYSIO @ Parkside Group Practice CAN HELP Neck Pain • Always see your GP if you are involved in a car accident. • Act quickly to prevent the pain becoming chronic. • Try to get back to work as soon as you can • …and follow these tips right now: Neck Pain Tips • Raise your computer screen so the middle of the monitor is at eye level. • Avoid holding a telephone to your ear, use a hands-free kit. • Avoid all laptop use as it encourages repetitive forward neck bending and poor posture • Apply 5 minutes of ice (wrapped in a tea towel) 3x per day to reduce inflammation. Neck Pain Exercise • Perform this simple mobilisation exercise to your neck: • Look over one shoulder as far as feels comfortable, and then the opposite shoulder. Move your neck slowly and repeat 5-10x each side, three times per day. • Our Osteopath @ Parkside Group Practice CAN HELP Shoulder Pain • Are you having trouble lifting your arm above your head? • Can you lie in bed on your affected shoulder? • Can you reach your bra strap? • Do you get a catching pain when moving your arm? • If one of more of these questions is true for you it may be a sign that you have a shoulder problem. Shoulder Pain Tips • Do not sleep on your affected side. • Avoid lifting anything heavy above your head. • Use 5 minutes of ice to the tip of your shoulder twice per day. Wrap the ice bag in a tea towel if its too cold. • Follow the exercise on the next page: Shoulder Pain Exercise • The pendulum is one of the best shoulder exercises to help with your rehabilitation. • Lean over a chair or table, and let your arm hang down. Move your arm in gentle circles, one direction then the other, for 1 minute 5x per day. Knee Pain • If you have sustained trauma or impact injury to your knee, see your GP to rule out cartilage or ligament damage. • You may find your knee is swollen, and you have difficulty bending your knee or putting weight thorough it. This is due to inflammation and bleeding possibly from a damaged structure. • Our Physio at Parkside Group Practice can help you. Knee Pain Tips • Avoid walking more than 20 minutes per day until your pain has disappeared. But DO stay mobile around the house or office. • Apply ice, or a pack of frozen peas for 5 minutes, three times per day. Please it over the point of worst pain. • Elevate your knee when sitting to help reduce inflammation. Knee Pain Exercise • A gentle mobilisation to the knee can help reduce inflammation: • Lie on your front (you can also do this sitting), and simply bend your knee backwards. Repeat 10x, twice per day.