You aren't doomed to achy neck, shoulders & back...
JUST because you work at a computer
Having aches & pains working from home or at a computer ISN'T inevitable.
Whether you have a little bit of a neck ache from time to time, tired shoulders, or achy back;
Or you’ve had a sharp pain in your shoulder for months, or can’t fully turn your head,
We want to help you feel better, and show you how to stay better.
How bad is it right now?
Most people don’t start with a neck spasm or stabbing shoulder pain.
It starts small, an ache in the upper back here, a tiredness in the shoulders there.
After weeks, or months, usually during a more stressful or intense time, it will flare up – this is often when we hear from clients, who can’t move their neck or lift their arm.
Even without immediate help, it will often go away again, eventually – but never quite back to perfect, still with a shadow of pain or restriction, and almost always returns.
Some things you should know:
The longer you wait to do something, the more ingrained it becomes and the more work, time and effort it takes to make it better.
The earlier you do something, the faster results you get (and the less effort you need).
This isn’t just about not feeling an ache or a pain – it’s about feeling lighter, freer, and more energised (i.e., even when our clients didn’t feel discomfort, they felt VERY different without the muscle tension).
Even if it goes away on its own, the tension is almost always still there, feeling heavier, restrictive, distracting…
Some of the best solutions are quick and easy and only need a few tweaks – this isn’t about overhauling everything or doing hours of stretches and exercises every day.
Maybe you've already tried...
Maybe you’ve been to physios who gave you a list of exercises as long as your arms, but you either never did them, tried to do them but they were too confusing, or tried to do them and found they just didn’t work for you.
Maybe you’ve had massages that helped for, like a week (or a minute) but you never understood why it was happening in the first place and never felt like you were getting to the bottom of everything.
Maybe you’ve worked with people who helped initially, but after a while it just stopped working.
And maybe you’re kind of like… well, what else is there?
Hi, I'm Katherine
I created No Pain at Work because I wanted to take the work we do in clinic every day, and give it to clients to refer back to over and over again to help them get as close to pain-free as possible.
Since 2010 I’ve worked with hundreds of computer-based clients on their upper body issues, and taken everything I learned and put it into the No Pain at Work course and our signature Creighton Structural Massage sessions.
If you’d like to learn why you get aches, pains & niggles at your desk, how your stress, posture, and breathing are related, and how to manage your upper body issues in only a few minutes a day, we’d love to help you.
Laura, who had both chronic neck & shoulder pain (for 10 years) and knee pain, says this:
“I wasn’t expecting to have my knee fixed, I had gone in with neck pain and they managed to fix both!”
I had recurrent neck stiffness, headaches, pain under my shoulder blades and tight traps for most of my working life – about 10 years. I also had knee pain, which I got whenever I ran further than a couple of kilometres. At that point, I felt like I wouldn’t be able to fix my neck pain without giving up my desk job. I had seen countless massage therapists, osteopaths and physiotherapists which all gave me short term relief but never fixed the underlying problem. For my knee, I’d seen one of the top osteopaths in the City and while he identified the problem, he told me that the best option was to stop running and the pain would go away.
My neck is feeling so much better and I now know how to fix the problem when tension arises without having to resort to massage. People have even commented on how much better my posture is. Following my treatment I’ve taken up running again. So far I’ve run 5 miles pain-free. It’s brought back so much enjoyment to exercise! I wasn’t expecting to have my knee fixed, I had gone in with neck pain and they managed to fix both!
No Pain at Work DIY
No Pain at Work DIY + Massage
Choose from lifetime access to our DIY No Pain at Work online course or get additional support with our extra massage package
No Pain at Work DIY
NPAW DIY is an online course that gives you the tools and information you need to understand:
- why is desk posture so awkward?
- why aren’t the stretches I’m doing working?
- how much time am I actually supposed to be spending on self-care?
- what equipment do I actually need?
- what IS good posture, anyway?
- why is my problem always so much worse when I’m stressed?
- and more.
I’ve taken everything I’ve learned, tested & streamlined over the last decade working with hundreds of computer users, and put it together in easy-to-follow video modules.
At the end of the course, you’ll know how to take care of your specific issues in only a few minutes a day, how to stretch effectively, and the exact stretches and exercises you need to focus on.
Not only that, but you’ll understand the connection between breathing, stress, and muscle tension, and why you can’t get better in your muscles if you’re not addressing all three.
No Pain at Work DIY + Massage Package
If you’d like more support, if your complaint is longer-term or more chronic, or if you simply don’t want to do it on your own, we also have our massage session support as an added extra.
You’ll get lifetime access to No Pain at Work with all the bonuses included, but you’ll also get:
- 2 or 4 x 60-minute sessions where we create a plan to address what’s bothering you
- full initial and final report
Purchasing this option saves you money per massage session.
Black Friday Sale - ends Monday
Save £100 on any NPAW package using code NPAWBF
No Pain at Work DIY Online Courseonline course lifetime access
Bingeable modules on better posture, how to breathe, and effective stretching
Stretches & exercises to reduce muscle tension and make posture easier
Self-assessment formula - only do 2-3 exercises / stretches at any one time
Bonus FB support group
4 Guided visualisations
No Pain at Work DIY + 4 Massagesonline course + massage
Everything in NPAW DIY
4* x 60 min sessions over 4 months
Support developing your home plan
No Pain at Work DIY + 2 Massagesonline course + massage
Everything in NPAW DIY
2* x 60 min sessions over 2 months
Support developing your home plan
Sarah, who suffered with a chronic neck pain & spasm, says:
I had been suffering with a reoccurring neck problem, which would leave me in a lot of pain and fairly immobile. I spent a long time thinking it was a trapped nerve. However, after seeing LSM, I found out it was a muscle problem and even after just one session the pain eased and I was able to move my head! I took a course of sessions over about two months and haven’t looked back, they were also able to show me how I could improve the muscle strength in my neck/back in order to help prevent any reoccurrence. I would highly recommend LSM to anyone suffering from muscular tension and pain.
Is this for you?
No Pain at Work DIY is for you if:
You believe getting older DOESN’T have to mean feeling more stiff and achy
You believe working in front of a computer should NOT doom you to upper body pain
You don’t want to spend hours on self care that you don’t really understand how it’s affecting your body
You want to understand why you get specific niggles or aches in your body
You can find 1-2 hours every weekend to go through the course (specifically for NPAW DIY)
You’d love to be able to manage your stress better in the process
The massage package is for you if:
You’d like additional support to really throw everything at it
You want to have personalised bodywork sessions that assess your imbalances and target muscle tension that is bothering you
You prefer to work with someone with 1:1 support vs doing it on your own
Now is the perfect time for you to really reconnect to your body and be in touch with how it feels and how you can take better care of it
What happens after you sign up:
You’ll get immediate access to the entire course.
You’ll receive a welcome email with tips on how to make the most of the course, and after that every Friday an email suggesting which modules to look at. There’s a 14 day money-back guarantee, so if you don’t love it in those 14 days, you can cancel and get a full refund
You get lifetime access and all future updates.
If you’ve chosen the + massages option, you can then book your first session with the therapist, location & time that works for you:
Your welcome email will include details of how to book with us, or you can call us at 020 8185 7364 or email us for help. The 14 day refund applies here as well, as long as you haven’t already used any of your massage sessions.
During your massage sessions, your therapist will give suggestions as to which stretches or exercises to work on from the module.
After you sign up, you get a weekly email for 6 weeks that arrives on Friday afternoon. This email tells you which module and exercise videos to watch over the weekend, to get one or two self-care practices for the next week.
The course is structured to build on itself, so it makes the most sense to follow the emails. However, you do get everything at once, so if you feel you need something specific you don’t have to wait for it.
Following the emails, you would need about 30-60 minutes (spread out in 10-15 minute intervals) across the weekend. Many people save the login on their phone and watch a video here or there while going about their day.
During the week, there are 2 self-care exercises, usually one stretch and one strengthening. Each video gives you advice about how to fit it into your day easily, so on a daily basis during the week it should only need 5-10 minutes/day maximum, spread throughout the day.
Once you finish, there’s a self-assessment to do periodically (weekly or monthly) that takes about 15 minutes, that helps you choose the most important 2-3 self care exercises to focus on, so that would be about 5-10 minutes/day spread through the day.
There’s a private facebook group for students of the group that you can choose to be part of. There are also monthly Q&A’s on zoom so I can see you and assess your posture/set up for any questions you have.
For this Black Friday promotion, we have 2 Q&A’s each month for December and January, on Sundays at 8 pm (details are in the welcome page of the course).
If you get the +massage option, you’ll also get personalised support from your massage therapist who can answer questions and go through things with you.
No. The ergonomic bonus does tell you ‘ideal’ products for your setup, but also gives a number of substitutes using things you can usually find around your home, or workarounds.
The only other things the course recommends you have are things like rubber bands, post its, and the ability to set up a timer or reminder for yourself.
This course has been designed to be safe for most people to use, and we can’t give you advice on whether it’s safe for you without assessing you individually and knowing what your medical condition is.
The only people we would say it definitely isn’t for is if you have severe hypermobility or Ehler’s Danlos Syndrome – unless you get the + massage package where we can advise you on specific adjustments/things you need to be aware of while doing the course.
Usually things like high blood pressure, diabetes, etc are okay to go with this course but again, without knowing you personally we can’t say for sure. We recommend that you consult with your own healthcare practitioner before undergoing any type of exercise or stretching programme.
No problem! We’re happy to answer ANY question you have – feel free to email us at email@example.com or use the contact us page above.