How Can I Remember to Take Breaks From Work?

Sitting at your desk (or anywhere else!) all day is a terrible, awful thing to do to your body.  You should aim to get up at least once an hour, and definitely leave your desk at lunch time.   Short breaks make you more productive as well as healthier so it really is a win-win situation.


Stop skipping breaks at work - here's how

I know this can be a tricky habit to develop but it IS possible and it IS worth it.


Here are some suggestions:


  • Sip water/tea/squash throughout the day so you need to get up and go to the loo.
  • Listen to the radio while you work and have a break when the news comes on every hour.
  • Ask one of your colleagues to remind you when it is break time.
  • Add a break reminder extension to your browser: Timer, Simple Pomodoro, Take a Break, eyeCare (gives you stretches too!)
  • Or on your phone. Android: Break Reminder, Brain Break  iOS: Break Reminder, Stand Up! The Work Break Timer
  • Schedule breaks in your Google calendar.
  • Find some pleasant outdoor space near your work so you actually want to leave the office.
  • Reward yourself every break time with a small treat.


Or try all of the above!


If you do sit at desk for work, here’s how to do it properly.

If you’re suffering with neck, shoulder or back pain, Osteopathy could help! Call me on 020 8520 5268 to book your appointment.

Do I Need a Foot Rest at my Desk?

Foot rests are affordable, easy to use, widely available and therefore very popular.  Do you need one?  Try this simple test to find out.

Do I Need a Foot Rest at my Desk?

– Sit at your desk in your usual chair.

– Raise up your chair until your arms (bent at the elbow) are level with your desk.

– If your feet can rest comfortably on the floor, you do not need a foot rest.  If your feet can’t rest flat on the floor, you should get a foot rest!


It is totally fine to use a ream of paper or an appropriately sized box as a foot rest, but if you’d like a more sturdy solution try one of these:


kensington footrest




Kensington Solemate £48.49 from Viking Direct


office depot footrest




Office Depot Adjustable Footrest £27.99 from Viking Direct




kensington tubular foot rest



Kensington Tubular Footrest £17.99 from Amazon



kensington solesaver footrest  Kensington SoleSaver Footrest £10.95 from Amazon


Just as a note – I don’t get any commission from these links.  I’m posting them to be helpful, not because I’ll make money from it.


For more guidance, read my post on setting up your workstation.

  *If you suffer with neck or back pain I may be able to help! Call 020 8520 5268 to book your appointment *


Stretch your Chest Muscles to Reduce Pain

Do your shoulders curve forwards? Do you spend hours a day leaning over a desk or phone?  This chest stretch is for you!  By stretching the pectoral muscles across the top of your chest you will help your shoulders sit in a more natural position, reducing tension across your neck and back.

Chest stretch for better posture | Osteopathy in East London

1. Sit or stand with good posture.

2. Interlace your fingers behind your back.

3. Slowly lift your hands up behind you until you feel a stretch in your chest, shoulders and arms. Keep your chest out and your chin tucked in.

4. Hold for 10 seconds.

5. Repeat 3 times in total.



Keep breathing normally while you exercise. Do not hold your breath.

Move gently and slowly. Exercises should not hurt.

If an exercise becomes painful, stop immediately and seek advice from your therapist.

Only perform exercisess which have been prescribed or approved by a qualified individual such as your GP, physiotherapist or osteopath.  This information is provided for reference only.

Download a pdf of this stretch ▶


If you suffer with neck pain, Osteopathy may help you! Call me on 020 8520 5268 to find out more or to book an appointment at my East London clinic.

Weekend Reads: February. Walking, Coffee and Designing Work Spaces

The last day of February is here and I really can’t wait for Spring to arrive.  I’m looking forward to lighter evenings and warmer days!

Read on for my monthly round up of health news.
Benefits of walking


1.  Is saturated fat really that bad for you?  “In the 1970s and 80s, there was a big push away from saturated fats in the US and UK as experts cautioned they were bad for the heart.  Scientists writing in the journal Open Heart have now argued this advice lacked the solid scientific trials needed to back it up.”

2. Apparently drinking up to 5 mugs of coffee a day could be good for you!

3.  Exercise could be better for you when you do it outside.  Give the gym a miss and go for a nice walk or run instead

4. I loved this post on designing a good workspace- so much inspiration!

5. What is it like to have arthritis in your 20s?


What I’ve Been Up To

February proved to be quite a fun month!  I took part in a world record attempt at Wilton’s Music Hall, went on a nice walk (12 miles!) from Walthamstow to Alexandra Palace, got excited by the Indietracks line up announcement and saw Ryan Adams at Hammersmith Apollo.


Listening to: Ryan Adams – Gimme Something Good

What have you done this month?

Healthy App Review: Sleep Bot

Every month I’m testing a health and fitness app so you don’t have to.  This month I’ve been testing SleepBot, a super duper sleep app.  SleepBot is a sleep tracker, movement and sound recorder and smart sleep cycle alarm.

SleepBot App review

App Name: SleepBot

Platform: Android (Google Play), iOS (iTunes)

Cost: Free on Android and iOS

Size: Varies with device

Tested on: Google Nexus 5 running Android 5.0 (Lollipop)

What they say:

“Find out what’s really happening in that missing third of your life…   We’ve spent months developing a beautiful, intuitive sleep cycle tracker and dependable optimal alarm that lets you customize your sleep tracking. Record your movements and sounds during the night and wake up better each morning during light sleep.”

SleepBot App review

What I say:

There are a huge number of features on this app, and you can use as many or as little as you like.  It is certainly a comprehensive package to help you understand and manage your sleep pattern.

I tried the sound and movement tracker for a couple of nights and it didn’t pick up anything interesting.  I suppose that just shows I have uninterrupted sleep!  I don’t really like having my phone in my room at night  so decided I was best of not bothering with that feature.  If you wake up in the night or often feel tired in the morning you should try it!

The sleep tracker is very useful if you update it daily.  You just tell the app when you are going to sleep and when you wake up.  It will count up your sleeping hours and show you how much sleep debt or surplus you’ve accumulated over the week or month.  This sounds blindingly obvious but actually I found it very handy.  It is easy to forget when you’ve lost an hour of sleep a few nights a week and wonder why you are so tired.  Using the app really helped me maintain a regular sleep pattern.

I also enjoyed the smart alarm.  Based on when you go to sleep the app will estimate your deep and light sleep cycles.  It’ll set off your alarm during a light sleep stage, when it should be easier to wake up!

SleepBot App review



+ Helps you make sure you get enough sleep.

+ Helps you identify any disturbances to your sleep.

+ Smart alarm may make it easier to wake up.

+ You might record some amusing sleep talking.



– You need to have your phone on your bed to use the sound and movement recorders.

– It has so many features that it can be a bit overwhelming.

– Sound recordings take up space on your phone if you decide to save them.



The bottom line: 

Free and useful – definitely worth it if you’re feeling tired and struggling to get out of bed in the morning. Download it from Google Play  or iTunes.

4 Essential Features of any Office Chair

Buying an office chair can be a confusing task.  There’s a bewildering range of chairs on the market, each with a variety of different features and at wildly different prices. To make matters worse, everyone seems to have an opinion about what makes a ‘good’ chair.  So where do you begin?

Four Essential features to look for in your Office Chair

I’d always look for these 4 features in an office chair:


1. Sturdy padding on the seat

A thin or cheap layer of foam on the seat will quickly wear out, leading to a lot of pressure on your thighs and buttocks.


2. An adjustable back

We’re all different shapes and sizes so it is impossible for one chair to fit everyone.  The back rest of your chair should tilt forwards and backwards.  Fix it in a position so it meets the small of your back.  If the back moves up and down, position it so it supports the small of your back.  Many will have special lumbar support padding to do this.


3. Adjustable height

Your chair needs to be high enough so your bent elbows are level with your desk.  Most desks in the UK are a standard height so this shouldn’t be a problem, but strangely some chairs are quite low. Folding chairs are usually the worst offenders!  If you have adjusted the height of your chair and your feet don’t touch the ground, you need a foot rest.


4. Removable or adjustable arms

Most people don’t need arms on their chair, but they can help you get up if you have low back pain.  Your chair needs to fit under your desk so that your forearms can rest easily on the desk while you’re sitting upright.  If the chair arms get in the way, take them off or find a different chair.


The Golden Rule

Never, ever forget that no chair can fix your posture or back pain.  It doesn’t matter how much you spend, how fancy your chair is or how carefully it is set up – only actively working on your posture will really make a difference.  A chair can offer a good base for you to sit on, but if you’re lacking core strength and have poor posture your problems will persist.  Setting up your work station correctly is important, but you should also take breaks throughout the day, and work with an Osteopath or Pilates instructor to strengthen your back.


If you’re suffering with pain at work, Osteopathy may help.  Call me on 020 8520 5268 to book an appointment at my East London Clinic.

p.s. You may also like this post: How to Set up your Desk in 9 Easy Steps