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How To Prevent Back Pain Whilst Working From Home

2020 has been an extremely strange year, to say the least.

One thing we’ve seen an explosion in is working from home.

As the pandemic has accelerated all existing technological trends, nothing has accelerated faster than the transition from office working to home working.

Multiple office buildings in Crawley have seen a large percentage of workers on furlough, working semi-permanently from home or even transitioning full time to home working.

In many cases the speed of transition came so fast that millions of people were not adequately set up in their homes to have a computer, keyboard, mouse and paperwork in place.

Therefore many of us are now working in our kitchen, bedroom, or our best attempt makeshift office in a spare room that hasn’t been used in years.

I noticed this in clinic when a higher-than-normal number of client’s attended due to back pain, shoulder pain, neck pain, hip pain that they felt had been a direct result of working at home in a non-ideal set up, causing new muscular tightness and strain on the body they’ve never had before.

Today I want to focus on what you can do specifically if you’re experiencing any type of back pain – whether it be lower, mid or upper back pain – that you also feel may be due to working from home. 

Read More

Do Front Squats Increase The Risk Of Achilles Tendon Injury?

Squats.

We love them as much as we hate them. 

Nonetheless, none of us dare to question their effectiveness for building lower body strength, power and improving performance in almost all sports.

The back squat, where the barbell is placed on the upper back, is the most common form of strength training squat exercise, but some also opt for the ‘front squat’, where the barbell is placed in front of you whilst squatting (using a variety of grip techniques).

Little is known about the front squat, and on the surface it can be easy to assume it’s simple just another position of a barbell squat, but the mechanics are in fact entirely different. As a result of this, the outcomes of the front squat are in fact different to a back squat. 

 

The biomechanical differences between front and back squat

To the human eye, if quickly glancing at the different types of squats, they look very similar. A barbell is placed at approximately shoulder level, horizontally, the feet placement are slightly less than shoulder width with a slight outward flare.

The difference in the biomechanics of each squat does not actually appear until the squat motion begins.

When you have a barbell on your back, and you squat down, you have the ability to lean (slightly) forward without losing balance, because the weight behind you will keep the equilibrium. 

This is not the case with the barbell in front. Leaning forward in this instance will be further aggravated by the weight of the barbell, and there is higher chance of losing balance.

Read More

covid header

Our Covid-19 Promise

We live in truly extraordinary times. 

Covid-19 has shifted the way we do almost everything in our day to day lives.

The way we approach our health is different also.

Many of us are now working from home. Although in many ways this has its benefits, there are also some drawbacks I’m hearing frequently from clients.

Working on our kitchen table, or in our bedroom, with a last-minute purchased home desk and uncomfortable chair is not ideal for our backs, shoulders or neck.

This might present new pain symptoms that were never present before. Yet, there are many things you can do to help alleviate the pain and prevent it getting worse, as working from home becomes the ‘new normal’.

The good news is, as a physiotherapist in Crawley, I am allowed to continue working as usually during this November lockdown. This is based on guidance from government and local authorities, as well as regulatory advice from healthcare providers. This means I am able to offer face-face in person treatment for new and existing patients.

It’s natural to be cautious when visiting any shop or clinic at this time, however quality and safety has always been a fundamental part of my approach as a physio.

With that being said I have put in place a few measures to ensure you can attend your appointment confidently and without worry:

  1. All new patients will undergo a Covid-19 questionnaire screening process, to ensure you are safe to have treatment and do not risk others in the clinic building.
  2. All patients will have regular temperature checks.
  3. A face shield will be worn by myself for the full duration of the appointment.
  4. All major surfaces and the plinth (treatment tablet) will be wiped between each appointment.

When you attend for your appointment please ensure you:

  1. Only enter 5 minutes (maximum) for your appointment to present crowding the waiting room.
  2. Remain outside if there is no suitable space in the waiting room to maintain 2m distance from other customers.
  3. Wear a face covering if possible.
  4. Attend your appointment alone unless you require a chaperone
  5. Use hand sanitiser before and after your appointment.

We are going through challenging times, but don’t let pain stop you from doing your best to conquer the challenges we all are all facing.

If I am able to help in any way with your back pain, neck/shoulder pain, knees or hip pain, or anything else that’s nagging or aching, please do reach out.

Fatima Bello
Fatima Bello
1708982163
Kulraj helped me through a pain on my shoulder/neck/bicep after a car collision. He was very professional, kind and accommodating to my busy work schedule. After 8 sessions (8 weeks), I can now use my arm to its full availability thanks to him. Definitely recommend! 👏🏽
Brogan McFarlane
Brogan McFarlane
1708199638
Had a bad back and after a deep tissue massage the issue was resolved and the pain was gone!
Karen Young
Karen Young
1707587798
Short notice booking following chronic back.pain and immobility, got me in short notice, fantastic professional service and after care. Can't recommend enough.Stuart Young
Shiva Reddy
Shiva Reddy
1707587583
P Flynn
P Flynn
1706874691
Went to see Kulraj due to knee pain following torn ligaments. Excersises were very effective an dthe pain cleared quickly. Kulraj was very proffesional and explained what he was doing and why - would not hesitate to go back for other issues. Thank you Kulraj
Joe Carey
Joe Carey
1706873843
I came to Kulraj with an injury that needed sorting. Not only did he fix that, but also identified some underlying issues with my posture and fixed those too!Had me back playing sport quicker than originally thought. Couldn’t recommend him highly enough.
Marcus Chilcott
Marcus Chilcott
1705086998
Nice location, great guy! Really helped me with getting me back in action!
Jocelyn Dore
Jocelyn Dore
1703849199
I have been visiting Kulraj for knee and hip pain, these have improved considerably both with hands on treatment and with exercises. I would definitely recommend this knowledgeable and friendly physiotherapist.
Jane Gosden
Jane Gosden
1703786093
I was referred after an accident at work & was seen by Kulraj. Three sessions sorted out my neck pain. I couldn't believe how much better I felt in a short space of time. Would highly recommend the services of Crawley Physiotherapy!
Wesley Hayes
Wesley Hayes
1703246881
I saw Kulraj for knee and hamstring pain from an injury and he helped me to quickly recover. He is very knowledgeable and friendly. I would recommend highly!
clive skinner
clive skinner
1703178553
Went for help with a shoulder problem, was in tremendous pain and could hardly move my arm to the side at all.With a friendly & professional assessment, was given stretching exercises and massage and was quickly pain free again 👍
Colin Huckle
Colin Huckle
1702406184
Great service from initial consultation and then treatment for a sports injury would highly recommend
Alfie Brown
Alfie Brown
1702327082
Great care and attention to detail, not just with the local problem but other areas that needed correction and improvement. Very flexible and fast communication. Highly recommend and will definitely use again 👍
Chelsea-United
Chelsea-United
1701971161
I had pain on my back-shoulder. One of my colleague recommended him.He is a fantastic physiotherapist. Knowledgeable and talented. He caters to one's specific needs and explains in detail some of the possible causes for the issues. Teaches exercises that need to be done at home. I now feel that I am able to manage my issues with confidence.
Judith Cain
Judith Cain
1701791676
My elderly mother received treatment for prolonged lower back and leg pain. Two months of agony relieved after just one session, this far exceeded our expectations. I really like Kulraj, he is very social and personable but also professional. I would recommend him at any time!
Yogi Patel
Yogi Patel
1699897670
Started my Therapy due to a car accident which I suffered whip-lash would highly recommend for all your physio needs.
Emma Boakes
Emma Boakes
1699013874
I visited Kulraj after being involved in a car accident. He is very knowledgeable and has helped me with my back and hip.
Jackie Picton
Jackie Picton
1698335267
I visited Kulraj regarding a problem with my knee. Kulraj is very knowledgeable and compassionate. He is extremely good at listening and also at understanding the problem. He gave me a good set of exercises to do at the end of each session which, together with the hands on treatment, have helped considerably. I would not hesitate to recommend him.
Clare Grant
Clare Grant
1698149442
Friendly, professional service.Following a RTA Kulraj really helped with my neck and back pain. After a few sessions I could really feel the difference and the terrible headaches I was suffering as a result really improved.Together with treatment in clinic and exercises to follow at home I saw a huge improvement.Would highly recommend.
jason watts
jason watts
1696962002
Excellent advice and treatment, highly recommended. Kulraj was very flexible with appointments and resolved my issue within three weeks.
peter king
peter king
1695647236
I visited Kulraj at Crawley Osteopath after my son who also attends there suggested he might be able to help with my back pain. After a free consultation to understand what I had done Kulraj was able to get me up & running again after only a couple of treatments. I find Kulraj’s approach is very professional and he makes you feel very relaxed. The method of treatment he gave me was different from other osteopaths I have been to. The set of exercises he gave me helped me feel much better in only a short time. I have no hesitation in recommending Kulraj.
Chloe Adamou
Chloe Adamou
1694709659
Kulraj has been brilliant with my wrist injury. Very knowledgable and passionate about his work.
Shaz Cannonz
Shaz Cannonz
1694682752
Was looking for a local physio to deal with knee issues and pain. Kulraj was incredibly thorough in his assessment. His approach was a little different to other physios I’ve worked with but I feel like his method was far more effective and got me back to better movement & pain free much faster. He’s also been addressing my hip/knee alignment issues which has had flow on benefits for my back and hips. On top of that really lovely to work with. Highly recommended.
Ed Stimpson
Ed Stimpson
1692733170
Very pleased with the treatment I receive from Crawley Physiotherapy Clinic. Kulraj is very knowledgeable and has provided me with an effective rehab plan.
Kim Dean
Kim Dean
1691265053
Kulraj was very helpful, kind and knowledgeable when I tore my calf muscle and followed up by sending me some exercises to help in the future, thank you
Mike Kerezins
Mike Kerezins
1691061239
Was a bit sceptical of trying physiotherapy, however, after the spasm in my trapezius that I’ve managed to do at the gym, I started to look for one. I was recommended to visit Kulraj. After only 2 sessions the issue is almost gone (possibly would be gone gone if I would be more consistent with the suggested exercises)Very friendly, and straight to the point. I sure know where to call next time if I happen to have an issue. Thanks!
Robert McIntosh
Robert McIntosh
1678274090
Tavistock is a excellent place for physiotherapy, kulraj sorted my many different football injurys, would definitely recommend.
Lewis best
Lewis best
1677893839
I had an ongoing gym related back injury, Kulraj had it rehabbed in under 3 weeks. Excellent service.
Adrienne Kettlewell
Adrienne Kettlewell
1675960379
Highly recommend. Kulraj is very knowledgeable, professional and compassionate. He took his time understanding and listening to my issues. I have been suffering long term with lower back issues, not being able to exercise, sit or even lie down comfortably and within x3 sessions he managed to eliminate the pain I was suffering. He also showed me different ways to stretch my back which are now a part of my daily routine. Everything was explained in detail. Lovely, clean working environment.
Doug Bown
Doug Bown
1675702108
Great physio getting my hamstring sorted out, and very helpful with any questions i have asked about other injuries iv experienced to
Steven Critchley
Steven Critchley
1675434894
Highly recommend... he has helped me with my hamstring and joints... easy to talk and felt really comfortable and knows exactly what he is talking about ...can't praise him enough
Simon Button
Simon Button
1673466793
I visited the Tavistock Clinic after an issue with my shoulder.Kulraj was excellent, he spent time discussing the problem and after only two sessions completely sorted out the issue.I have since been back to see Kulraj, who has helped me greatly with advice & further physio, aimed at preventing any issues returning.With his expertise & professionalism I couldn’t recommend him highly enough.
Oliver Goldfinch
Oliver Goldfinch
1670909965
Very happy I came here as Kulraj has been excellent throughout my recovery after a serious fracture. Definitely recommend.
lynne trussell
lynne trussell
1667772732
Having had tennis elbow for several weeks I went to Tavistock Clinic and even after one treatment I started to get better. Would thoroughly recommend.
Jim Norman
Jim Norman
1667487771
Went to see Kulraj with bad back. Very professionally resolved problem. Would thoroughly recommend.
catalin simion
catalin simion
1666341039
I have been experiencing very bad knee pain and after I went for a few sessions of physio I felt a huge improvment. Kulraj he is a truly proffesional and a very welcoming person.I would strongly recommend Tavistock Clinic.
Kai Everington
Kai Everington
1666216600
Couldn’t have asked for a better physio experience. I went in with a knee injury, and Kulraj listened and put me at ease at once. Since then, the sessions and home exercises have returned me to fitness really quickly. Perfect.
Warren King
Warren King
1662894430
After having an ongoing shoulder issue which I had for over a year, I decided to visit the Tavistock Clinic due to the very good reviews.I was not disappointed. Kulraj was quick to root cause my problem, with physio at the clinic and at home exercises; I was back being 100% in a short space of time.The treatment I received was excellent, Kulraj is very professional, friendly and by far the best physiotherapist I've seen. I wouldn't hesitate going back if needed.
Rianna Davies
Rianna Davies
1662409375
I went to the Tavistock Clinic after having upper back and neck pain. Kulraj was really helpful and gave me exercises to compete at home as well as hands on treatment. This has really helped ease the pain and is a massive improvement since I first came to the clinic. Kulraj is really friendly and I would recommend him to anyone considering physio.
Robin Moss
Robin Moss
1660930083
I had an excellent experience st the Tavistock Clinic, I enquired online and recieved an immediate response and an invite to a free diagnostic session. A program of physio and home exercises was prescribed which really helped with the pain from a sports injury. Kulraj was very friendly and helpful throughout and I will definitely be going back if anything else happens (hopefully not though)
Matt Larkins
Matt Larkins
1660927074
I have been visiting the Tavistock clinic now for several months following pain in my upper back and neck. Kulraj has been excellent from the start. The initial consultation was detailed and reassuring and Kulraj took time to explain a course of treatment and follow up exercises to help me. Following regular deep tissue massage sessions with Kulraj the pain in my back and neck has been resolved and my neck mobility has improved massively! Excellent work thank you!
Ash Moush
Ash Moush
1660885807
It was my first time going to a physio. I had awful back pains for so long(years) and after just 2 sessions I felt amazing. I continued a few more sessions - once every 2 weeks & I can confirm I hardly have any pain in my back anymore. Would recommend this place to everyone for sure! 10/10
Philip Kelly
Philip Kelly
1660834508
Kulraj was excellent. Released my knees and I'm no longer in pain having had pain for over a year - still currently waiting for the NHS to book me in. Would highly recommend to anyone.
Lucy Hobson
Lucy Hobson
1659957557
Highly recommend Kuleaj, he really ensures that your health plan is tailored best to your personal recovery.He also communicates with you throughout your sessions, on where you are, how your feeling and what you need to do moving forward.It also helps that you are able to have a conversation with him throughout your 30mins, makes the time pass by quickly!If your considering on going to Tavistock clinic for your treatment, I personally would recommend it to anyone!
Matt H
Matt H
1659049989
Robert Legg
Robert Legg
1658164610
Having had issues with my knee from years of abuse playing cricket and ignoring the problem, I finally decided to do something about it. After 5 sessions with Kulraj my knee if almost back to where it was before the problems came about. Cannot recommend him enough.
Safwat Chowdhury
Safwat Chowdhury
1657567967
Having had back issues for the last 10 years, I’ve been to several physios, osteopaths and chiropractors. I can honestly say the experience I’ve had with Kulraj has been second to none. He is an expert of his craft and worked wonders within 2 sessions, fixing an issue that had been bothering me for weeks. I would not hesitate in recommending him and he will certainly have my custom for life
Sam Camden
Sam Camden
1656356223
I booked an appointment with the Tavistock Clinic as I was experiencing persistent knee pain whilst cycling in preparation for an endurance event. Looking at my own physiology, Kulraj diagnosed the likely cause of my pain, and put forward a plan of action involving a combination of sports massage and home exercises. Over the course of several weeks, the pain reduced to the extent where I am now able to cycle 100+ km with only very minor (and continuing to decrease) discomfort. Kulraj is also a very personable bloke and it was always a pleasure to see him! Would recommend.
Brajesh Chandra
Brajesh Chandra
1655144854
Kulraj has really helped treat some of my muscel problems, many times in the past weeks and months. Highly recommended.
Jeff Casey
Jeff Casey
1654844856
I can't rate this guy high enough, absolutely brilliant, thanks kwal for fixing my shoulder, I was in agony when I first went there and he eased my pain very quickly and now after a few sessions my shoulder is feeling great 👍
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