• Sit tall, reach for the ceiling
• Take one hand down back, with the palm flat
• Use other hand to gently pull elbow in to increase the stretch.

• Interlink hands behind back
• Draw shoulder blades down and back
• Lift hands away from the body to to feel the stretch at the front of the chest.

• Stand with feet hip-width apart
• Reach up, clasp wrist
• Breathe in, as you breathe out lean sideways.

• Stretch every hour - move in opposite direction to your work positions
• Stretch 2-3 times each side
• Move gently into stretch and hold for 10-15 seconds
• Breathe out slowly with each stretch, let go gently
• Make sure you only feel the stretch in the highlighted area
• After static work any action is good – swing arms, move hips, ‘wriggle’
• Aim to do all stretches at least daily to maintain flexibility.

• Stand with knees slightly bent, then straighten one leg out in front of you, toe up
• Tighten abdominals and bend forwards gently
• To stretch more put front foot on raised surface.

• Stand tall on one leg
• Pull opposite knee up towards chest keeping an upright position.

• Using support, stand on one leg
• Keep knees side-by-side, bring heel towards your buttock
• Try to keep your back straight.

• Lean into a wall with one foot in front of the other (shoulder width apart)
• Lean onto front leg, heels on the ground, back knee straight.

• Lean into a wall with one foot in front of the other (toes forwards)
• Lean onto front leg, heels on the ground, bend back knee.

• Stand with feet hip-width apart, leaning on a stable surface
• Curve backwards to stretch back into extension.

• Stand with feet hip-width apart, shoulders relaxed
• Bend knees, head up, bottom out
• Aim to keep knees over your toes
• Hold 3 -5 seconds, repeat 10 times.

• Report all discomfort, pain or injury (eg. aching, tingling, stiffness, twinges) as early as possible to your manager

• Talk to your supervisor about the availability of alternative duties, such as:

• Healthy foods provide energy to function and nutrients to help you stay well
• Eat plenty of fruit and vegetables every day
• Drink water regularly throughout the day
• Drink more if high temperature and/or heavy activity means you sweat a lot

• Take lunch breaks away from your work area. Your digestion works best when you are relaxed.

• Dehydration can make you fatigued, affect judgement, cause cramps, heat stress or heatstroke. Even low levels can cause problems
• Drink water regularly throughout the day. 1.5 to 2 litres is usual, but your fluid needs will vary depending upon your activity levels, temperature, humidity etc
• If you're sweating a lot you need replace extra fluids regularly
• Avoid overloading on coffee, tea and fizzy drinks they may make you lose water
• Urine should be 'light straw' coloured.

• Try to get 8 hours sleep per night. Sleep debt stresses your body and your mind
• Wind down in the evening and relax for half an hour before bed. Reducing stress helps you sleep better
• Exercise during the day
• Healthy foods provide energy to function and sleep well
• Avoid caffeine for at least 5 hours before sleep
• Alcohol reduces sleep quality. If you drink in the evening, do so in moderation
• Make sure you have a very dark room and comfortable bed.

• Find positive ways to deal with stress at work and home
• Face up to the big issues, e.g. family/relationship, financial and health. Get professional help/counselling if you need it
• Stay positive. Managing a stressful situation well can make you feel good
• If your work is stressful, tell your boss
• Healthy food, plenty of sleep and exercise are vital
• Alcohol and tobacco reduce your ability to cope with stress
• Allow yourself time to relax and recover from stress. Schedule fun times!

• Healthy foods provide energy to function and sleep well. Eat 5 servings of fruit and vegetables daily
• Alcohol negatively influences quality of sleep, wait till days off to drink alcohol
• Caffeine is a stimulant and only good for short term use
• If you're tired, only sleep can improve your concentration
• Avoid caffeine for at least three hours before trying to sleep.

• Wear comfortable low heel shoes
• Use an upright or slightly reclined chair
• Mix time spent sitting with standing and walking
• Make sure your work surface is a comfortable height

• Seek advice and guidance from an appropriately qualified health professional regarding specifics of back-care e.g. a Physiotherapist.

• For sleeping use a firm mattress or try a pillow underneath your knees
• Having the correct mattress (ie. firmness) is an individual thing – people with broader shoulders and hips may need a less-than-firm mattress so that spinal contours are well supported, especially in a side lying position.

THINGS TO AVOID: Extended bed rest, limiting movement because it causes pain, worrying about pain, staying off work.

FIRST TWO DAYS - USE R.I.C.E.D.
REST: To limit further damage, avoid moving the injured part as much as possible.
ICE: Put ice in a damp towel and place on the injured part for 20 minutes. Do this every two hours for the first 48 hours after injury.
COMPRESSION: Bandage the injured part between ice treatments.
ELEVATION: Keep the injured part raised as much as possible.
DIAGNOSIS: If pain or swelling isn't significantly less after 48 hrs seek professional medical help.

FIRST THREE DAYS - AVOID H.A.R.M.

HEAT: Avoid hot baths and showers, saunas, hot water bottles, heat packs and liniments.
ALCOHOL: Alcohol increases bleeding and swelling at the injury site and delays healing.
RUNNING: Don't exercise the injured part for 72 hours unless approved by a medical professional.
MASSAGE: Massaging an injury in the first 72 hours can slow down recovery.

SEEK MEDICAL ADVICE IF YOU HAVE:

• Severe, unremitting night-time pain
• Severe burning pain with associated pins and needles
• Significant loss of weight over a period of weeks to months
• Significant trauma (e.g. fall from a height, motor vehicle accident, crush, etc.)
• Feeling systematically unwell – e.g. with fevers, night sweats, flu-like symptoms.

SEEK MEDICAL ADVICE IF YOU HAVE:

• Obvious swelling or lump/s
• Redness – especially around joint/s
• Several different joints being affected at the same time
• Skin rash associated with joint pains
• Significant visible bruising in the affected area
• Paralysis or significant loss of function of the limb or part of the limb.