Attention: Remote professionals, solopreneurs and freelancers
The PACE Methodology: A Proven System for Pain-Free Work
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Ever felt like your desk is out to get you?
You start your day with good intentions—coffee in hand, ready to tackle the to-do list. Fast forward a few hours, and suddenly your neck is stiff, your back aches, and your wrists feel like they’ve been through a typing marathon.
Sound familiar?
I get it.
When I started working from home in 2013, I thought I had it all figured out.
But then, bam! Wrist pain.
It wasn’t just annoying; it was bad. A tingling, burning sensation that made typing unbearable. Grabbing a mug? That hurt too.
Work and home life both took a hit.
The worst part? I thought I was doing everything right.
That’s why I created the PACE Methodology.
A step-by-step system to fix desk-related injuries, combining my expertise as a Physiotherapist and Ergonomist.
It’s not just about stretches (which, let’s be honest, most people forget to do).
It’s about addressing the root cause—your posture, habits, and workstation setup—so pain doesn’t keep coming back.
How P.A.C.E Works
Think of PACE as your work pain fix-it plan, broken into four essential steps:
Why PACE Works (and Why You’ll Love It)
Most desk pain solutions fail because they only focus on one thing; stretches, pain relief, or a better chair.
PACE combines ergonomics + physio + daily movement, so you actually get long-term relief.
And the best part?
It’s designed for remote professionals, solopreneurs and content creators like you. I understand how working from home can wreck your body because I’ve been there.
Ready to Fix Your Work Pain?
You don’t have to suffer through another painful workday. Whether you’re just starting out or already struggling with pain, there’s a PACE step waiting for you.
With the PACE Methodology, you’ll have the tools, expert guidance, and long-term solutions to work comfortably and perform at your best.
P
Posture Analysis
Your posture affects everything—from your energy levels to how much pain you feel by the end of the day. If your workstation isn’t set up correctly, it forces your body into awkward positions, leading to muscle strain, joint pain, and long-term injuries.
Before we fix anything, we need to know what’s wrong. Poor posture? Wrong chair? Screen too low? I’ll find out.
The Solution: Remote Desk Assessment
With Remote Desk Assessment, I analyse your posture, workstation setup, and work habits to identify problem areas. You’ll receive a personalised report with clear recommendations on how to improve your setup for better comfort and productivity.
A
Assess Ergonomics
Small changes can make a big difference. The right chair, desk height, and monitor position can reduce strain and improve your efficiency. Many people try to fix their pain with stretches, but without adjusting your setup, the pain keeps coming back.
Once we know what’s causing the issue, we fix it ergonomically. That means adjusting your desk, chair, screens, keyboard, and even how you sit.
The Solution: The Ultimate Ergonomic Workstation Toolkit
This DIY toolkit gives you step-by-step guidance on setting up your workstation correctly. It includes ergonomic guidelines, workspace hacks, checklists and guidebook to help you select set up your home workstation ergonomically.
C
Corrective Physiotherapy
Here’s where most people go wrong. They pop a painkiller or do a few stretches and hope for the best.
Painkillers and stretching alone won’t fix a work-related injury. If pain has already set in, you need a structured rehab plan. If your pain lingers, it’s a sign of an underlying issue that needs a targeted rehab approach. Without proper treatment, discomfort can escalate, affecting both your work and home life.
I know this firsthand because I developed wrist pain when I started working from home in 2013.
The Solution: ErgoPhysio Rehab
This 1:1 virtual rehab programme combines physiotherapy with ergonomic expertise, where I personally guide you through a bespoke physio plan, adjusting it as you improve.
E
Establish Daily Habits
Pain relief is one thing, but what about staying pain-free? That’s where daily movement, microbreaks, and good posture habits come in.
Even with the perfect setup, your body needs movement. Sitting too long can lead to stiffness, fatigue, and poor circulation. Traditional offices rarely offer the flexibility to move around, but working from home gives you the opportunity to switch up your workspace and incorporate micro-movements into your day.
The Solution: DailyDex Newsletter
DailyDex is your daily dose of exercises and ergonomic tips, delivered straight to your inbox. These bite-sized, actionable insights help you build habits that keep you comfortable and pain-free.