By now you’ve probably had your annual holiday. Or maybe you spent all summer at your desk holding the fort. Either way, you may have picked up an injury on a holiday activity or be suffering from pains from that office chair. Here are methods that will help a fast recovery.

For injuries, remember RICE – Rest, Ice, Compression and Elevation. If you have had a muscle, tendon or ligament injury, follow these steps to keep pain and swelling under control.

• Rest will ensure you don’t damage the area further by tearing more muscle fibres. The first 48 hours are key to this.
• Ice application may help reduce both swelling and pain. Use for the first 48-72 hours.
• Compression applied lightly in the area can also help control swelling by reducing blood flow.
• Elevation will drain the area of fluid that builds up after injury. If possible, try to get the injured area above the level of your torso.

Sitting at work can bring all kinds of problems to bottoms, necks, shoulders and arms.

• It’s estimated that half the jobs in western society are now computer based, which means we are all sitting for long periods in the same position. Ensure you get up and take a short walk every 30 minutes. Even fidgeting or changing position will aid muscle health.
• A computer screen above your eyeline can cause muscular issues in the back of the neck caused by the head being held in a compromised position for long periods. Ensure the top of your screen is at your eyeline or just below.
• Excessive telephone use can cause serious neck issues and may compress nerves emanating from the cervical vertebrae. Try to use a headset. Some actually look cool!
• Shoulder pain is usually caused by arms being extended or unsupported. Use your arm rests to take the weight off your arms. Adjusting the height of your seat will also help. This will reduce pressure on the shoulder muscles.
• Lower back pain can be caused by a lack of lumbar support on your chair. Use a lumbar support cushion that will follow the contours of your lower back.