We live in an age of immediate gratification, usually at the touch of a button. It has to be quick, effective and more often than not, the cheaper the better.

News flash! The human body does not work that way. We cannot download a software update to remove all bugs and fix the problems.

The human body takes time to heal, there is usually no quick fix, no app to provide a cure. In fact, given how we are abusing our bodies with poor diets, too much or too little or too much exercise, and stress, it is now taking even longer for bodies to heal.

Here are some guidelines to help you with your desk at chair set up at work and at home.

It's worth trying to get this right, or near enough, to avoid neck and back pain.

However, no matter how good your ergonomics, it is still very important to get up from sitting and move about regularly!

This article is inspired by a recent PhysioEdge podcast interview with Prof. Chad Cooke of Duke University on the topic of manual therapy in clinical practice.

As a physiotherapist with 20 years experience who regularly uses manual therapy as a treatment technique, here are some of my comments and insights on manual therapy from a clinicians perspective.

Manual therapy can be considered a range of hands-on techniques which may include joint mobilisations, manipulations as well as techniques targeting the soft tissues. Mostly, manual therapy is applied to the client, but some manual therapy, such as the very effective mobilisation with movement technique, is performed with the clients' active participation. Clinically I find techniques which combine passive and active techniques most effective, when applied correctly and at the right time, in restoring movement and function to an affected joint or joints.

Right-sided low back pain seems to be more common than left-sided low back pain according to a recent clinical audit.

Back pain may develop relatively quickly, perhaps after lifting or moving something and is often due to tissue strain with associated sensitivity and restricted movement.

Knowing what to do, and what not to do can help you recover quicker with a reduced risk of recurrent right-sided low back pain recurring in the future.

Regular exercise is essential for many reasons, but unless approached in the right way, can be counterproductive and in some cases, harmful.

High-risk sports can put our bodies at risk of injury, which defeats the whole purpose of the exercise. You may not be playing rugby, boxing or mountain biking at high speed, so this may not sound relevant to you.

However, one of the most popular forms of regular exercise is considered a high-risk sport – running. The problem isn't running as such; it's running the wrong way.

Regular readers of our blogs and who follow us on Facebook may have worked out that the theme for the latter half of this month is headaches.

Following on from last weeks more general overview of the different types of headaches, this weeks article will focus on the common muscular tension-type headache.

Headaches are very common, the 'scourge of modern society' so they have been described. My perception is that many suffer in silence, perhaps reluctant to admit to suffering from headaches as a sign of vulnerability, or feeling they are something which should just be put up with.

There are various types of headaches, each with its own cause and characteristics.

Sometimes more than one type of headache can occur at the same time, which can make an accurate diagnosis difficult.

It is essential that headaches are properly diagnosed. Especially if experiencing a new type of headache, which comes on quickly, may be associated with other symptoms, and is not settling within a reasonable period of time.

More gradual onset headaches, which are less severe and may fluctuate in intensity, could be less serious but still need to be assessed and treated early.

Beware of relying only on painkillers. Research has shown that over time painkillers can become less effective and might even start causing headaches, the so-called ‘re-bound headache’. If in doubt, get it checked out.

The Japanese call the practice of forest bathing shinrin-yoku, which means ‘forest shower’.

Forest bathing, which is becoming another popular method of managing stress in our hectic lives, is all about immersing yourself in the sights, sounds, smells and textures of a woodland ecosystem.

Scientific studies have shown that walking in a very natural environment has additional positive effects on both mental and physical health. It is said to lower blood pressure, boost the immune system and even help ease anxiety, depression and trauma. Forest bathing can also help aid more restful sleep, increase positivity and reduce stress, anger and fatigue. It’s a great way to unplug and unwind and the end of a busy day.

Finally, we are seeing a bit more sunshine as this summer slowly reveals itself.

Interestingly, research has shown that moderate unprotected skin exposure, even in very warm sunny climates does not increase the risk of skin cancer and in fact, conveys many health benefits.

Enhanced Vitamin D synthesis is one of them.

Supplements are fine, and perhaps necessary in some cases of more severe vitamin deficiency. However, exposure to natural light and sunshine can result in the natural synthesis of up to 10,000 IU of Vitamin D...far more than a typical supplement provides.

Simon and I have been practising for almost 20 years each, almost exclusively in a private practice setting, treating all types of pain and just about every musculoskeletal injury.

It's safe to say that between us, we have accumulated a significant amount of experience, which, together with our academic qualifications, makes us pretty good at what we do. We have helped thousands of clients out of pain over the years, and continue to do so week by week.

That said, we only have two hands and a certain amount of time each week that we can allocate to looking after our clients as well as ensuring the clinic runs optimally. Our family commitments mean working late into the evenings in the clinic is no longer possible for us.

To ensure longevity in the physiotherapy profession, and to try and avoid the dreaded and common 'burnout', to which so many private practice owners have succumbed, we have to manage ourselves carefully, so we can continue to be of use to you and our community for years to come.

So we need help, and thankfully we have it in the great team of physiotherapists we have to support us in our efforts.