When we finish work, its time to relax; cooking, playing computer games, watching television, reading etc. It's your time, but some people find that they are in pain, and this makes it difficult to relax and enjoy that time.

It can be the case that people observe good ergonomics whilst at work, but subject themselves to awkward and uncomfortable practices when they get home.

Common problem areas:

• Playing computer games
• Working on a laptop computer
• Working on an unsuitable table
• Back pain whilst preparing food/ironing etc.
• Head or neck pain after sleeping
• Neck or back pain watching television
• Continued pain from work

Video games can be a great escape - they are engaging and very often players can sit for several hours whilst time disappears. However, you may be feeling aches and pains during or after play. Have a look at how you're sitting and what you are sitting on when you play:

• Is it supportive?
• Are you pushing your head forward?
• Do you ever get pain or tingling in your arms, hands or fingers?
• Do you have good posture or are you adopting a 'C' curved spine?

Sitting still in a poor posture for long periods of time puts stress on discs, muscles and tendons. If gaming takes a majority of your free time,
how about investing in a more complete set up. For the computer get a better chair or desk, invest in an arm support. For console games,
you could try a new chair, or try improving your posture with a backrest. Stretch more, move more and take more breaks, especially if you
have a sedentary job.

You’ve been sitting down all day; you then go home and just finish of that report for tomorrow. Where are you working? On your knee, coffee table or dining room table. Think for a minute - you’ve been sitting down all day, perhaps at a workstation that is uncomfortable, now you are going to spend an hour or so stooped over your laptop.

Whilst you are there think about your posture, do you have a natural spinal position or are you bending down to look at the screen? Are your arms supported or are your shoulders doing all the work? Are your hands in a cramped position on the keyboard?

How much better you would feel if you could do this work without feeling like you are doing another full day's work? Invest in a small desk or workstation, and chair. Put your laptop on monitor blocks or notebook stand, plug in an external keyboard and mouse (you might require a ‘Y’ port). This will allow you to view the monitor at the correct height, level with your eyes when seated comfortably.

You may have a dedicated desk for work at home but does it allow you to complete your task without discomfort. It is very common for people to work on dining tables, old tables not suitable for computer use, home made worktops, etc. These do not always allow you to maintain the best posture for writing or computing. An adjustable desk or small workstation could be the answer ( see desks).

Both these tasks can involve standing for long periods. Using a chair that encourages you to rotate your pelvis forward will encourage a healthy lumbar spine and make is easier and more natural to keep this 'S' curve. Try a stand up chair - they not only encourage good posture but also take some of the weight off your legs.

There could be many things contributing to this pain ( see Conditions section). One reason could be your pillow. If they are too flat, conventional pillows do not support your cervical spine. If they are too high whilst sleeping on your back, they will push your chin towards your chest and raise the back of your head stretching the tendons and muscles. Sleeping on your side will result in the same pressure on the side of the neck. There are many pillows on the market which claim to be orthopaedic but which do not support your head correctly whilst side sleeping. The S Pillow is designed to allow you to sleep on your side or back with your neck fully supported and your head in line with your spine. It is full sized standard pillow. We also offer the popular alternatives to the S Pillow in our Sleep Pillow Range.

Few sofas are designed to encourage good spine posture. Most only allow you to adopt a 'C' curve instead of a more natural 'S' curve, supporting your lumbar spine and pelvis. This 'C' curve puts uneven pressure on discs, throwing your spine out of its natural position and pushing your head forward. Try supporting your lumbar spine with a backrest, your neck with a half moon pillow or a new more supportive Stokke Chair.

If when you get home and the pain from work doesn’t ease life can be very difficult. Involve your employer - they can only help you if they know you are experiencing pain. Seek advice or treatment from a physiotherapist or osteopath. Ask your therapist about using a tens machine for natural pain reduction. Do some gentle exercise, go for a 20 minute walk after work, some of us sit still all day and then go home and do the same. Try one of our books that will help you to cope with back pain and give you exercises and tips.

"Make your environment fit you, not you fit your environment."

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