MarathonPT_How Bad Posture Affects You

Marathon Monthly January 2020 Physical Therapy


According to the Bureau of Labor Statistics, work-related injuries account for over 1.1 million missed days of work. Unplanned days off can be monetarily detrimental, especially if you have a lengthy recovery period ahead of you and physically cannot return. Do I have a work injury? A work injury can be defined as anything that causes you pain or illness in your work environment. While this can sometimes be an obvious injury, such as a harsh fall off a ladder or an automobile accident while in a company vehicle, work injuries can also be more subtle. Sometimes, people may develop injuries without even realizing they are due to their occupation. Repetitivestress injuriesarecommon inoffice-relatedenvironments, typicallydue to improper posture throughout the workday. If you slouch at your computer for prolongedperiodsof timeor tiltyourheaddown to lookatakeyboardor important files, you may experience back, neck, or shoulder pain. With time, your spine may even become affected - our spines all have a natural “S” curve but with continued poor posture in the workplace, it can turn into more of a “C” curve. Tendinitis and carpal tunnel syndrome are also common work-related injuries due to repetitive stress on certain body parts. Tendinitis occurs when the tendons become inflamed by overuse. Carpal tunnel syndrome occurs when the median nerve in the wrist becomes pinched, typically affecting assembly-line workers and desk-job workers. Laboriousworkers,or those requiringday-to-dayheavy lifting,canalsobeaffected by these conditions, as their physically strenuous days put constant strains on the body. Those with physically demanding jobs may also experience chronic pain that can be relieved through physical therapy treatments. How will physical therapy benefit me? The benefits of physical therapy are vast, and it has been proven that those who participate in physical therapy treatments tend to heal much quicker than those who do not. Rehab for work injuries is the best option when seeking fast recovery and optimal results. At Marathon Physical Therapy, we will create a personalized treatment plan for you, based on the specific needs of your condition. We will also provide “work conditioning” to train your body to perform in the correct ways while you’re on the job. For example, if continuous poor posture is the culprit for the lower back pain you’re experiencing, we will help you improve your posture through core

strengthening exercises and stretches. We will also help you implement helpful techniques into your daily work habits to prevent your risk of further injuries, such as: • Keeping a healthy weight. • Breaking up your repetitive tasks. • Scheduling at least 30 minutes of physical activity into your day. • Practicing correct lifting techniques (with your legs, not your back!) • Maintaining proper posture throughout the day. • Listening to your body - take a break if you are painful and seek the help of your physical therapist if it persists. Our goal is to help our patients regain their peak levels of physical function, while simultaneously reducing their risk of future problems. If you are suffering from a work injury, contact our office to schedule an appointment with one of our highly trained physical therapists. We will help you recover and get back to work as quickly as possible! Sources: repetitive-stress-injury recovering-from-work-related-injuries

TOP COMMON WORKPLACE INJURIES 1. Slips, trips and falls 2. Muscle strains 3. Being hit by falling objects 4. Repetitive strain injury

5. Crashes and collisions 6. Cuts and lacerations 7. Inhaling toxic fumes 8. Exposure to loud noise

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What Can I Do About My Poor Posture?

Print sudoku 2. Take stretch breaks. If you are an office worker, it is not secret that most of the day is spent with limited levels of mobility. It is important to make sure that you get up every 30 minutes or so, and take a small walk, at least for a minute or two. This will help in loosening up your muscles and joints, as well as initiating a stronger blood flow. 3. Exercise. Exercise is incredibly important, especially if your job produces several hours of inactivity. When you exercise, you are stretching and strengthening certain muscles of your body, including problem areas such as your neck and back. Taking even a small amount of time to walk or jog around the neighborhood every day can highly improve your overall gait. 4. Set up your office properly. If you work from an office all day, it is important to have a proper ergonomic setup. Make sure that you are at a proper height with your desk chair and computer, so you don’t have to slouch or lean forward. Additionally, make sure your chair has the proper lumbar support needed to help you sit straight while you’re working. These simple steps can help tremendously with your overall posture. How can physical therapy help? If these at-home treatments don’t work, it is important to consult help from a physical therapist. Simply standing up straight is a fight against gravity, and if you have been standing the wrong way for several years, it may be difficult to change it on your own. However, physical therapists are dedicated to getting you on back on                           It can be difficult to correct poor posture, but there are a few steps you can take on your own to try and help: 1. Sit properly. If you are at a desk for extended periods of the day, make sure your stance is okay. Sit upright, place your feet flat on the floor, and try not to cross your legs. Make sure there is a small gap between the back of your knees and the chair. Havingachairwithstrongbacksupportandpadding isalsorecommended for making your upright position more comfortable.

track to a pain free, and risk free life. They will evaluate your posture and gait to determine the best treatments necessary for you, and then they will create a treatment plan unique for your needs. They can improve your posture, eliminate your pain, and get you back to doing the activities you love to do. If you are experiencing pain, and you think it may be a result of your posture, give us a call today. We will help you get back to a comfortable posture with just a few sessions.



Exercise Essential Strengthens Back




PRONE ON ELBOWS Lying face down, slowly raise up and prop yourself up on your elbows. Look forward, and hold for ten seconds. Repeat 8 times.











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Patient Success Story

REFER A FRIEND Do You Have Friends or Family Unable to Do The Following? 9 Move without pain 9 Bend and move freely WHO DO YOU KNOW THAT NEEDS OUR HELP?

“My experience at Marathon PT has been excellent! Dr. Negin Jalayer operates a very professional service with a skilled diverse staff that provides exceptional care. After having received pain management epidural injections, I still experienced significant pain.The prescribed phyisical therapy treatment focused on the areas and symptoms that I had.The staff was able to locate and prescribe specific exercises and movement routines that modified the pain intensity. Each treatment has been extremely helpful in getting me back to my normal active routines. I would highly recommend Marathon Physical Therapy for their professional practice service delivery and exceptionally personalized treatment by and exemplary staff.” - Arthur K. “Each Treatment Has Been Extremely Helpful In Getting Me Back To My Normal Active Routines.”

9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle

Healthy Recipe Slow Cooker Coconut Ginger Chicken

INGREDIENTS • 4 cloves garlic peeled • 30 grams ginger, roughly chopped • 1 small sweet onion peeled, quartered • 1 Tbsp olive oil • 2 Tbsp butter • 2.5 lbs boneless, skinless chicken thighs cut into four • 2 cans coconut milk not shaken • 2 Tbsp cornstarch • 1 can baby corn cobs • 1 cup peas or frozen vegetables • Spice Blend

• 1/2 tsp ground pepper • 1 tsp ground cumin • 1 tsp ground coriander • 1 1/2 tsp ground tumeric • 1 tsp salt • 2 tsp curry powder (optional)

DIRECTIONS Combinespices togetherandsetaside. Ina foodprocessor,pulsegarlic,gingerandonion until it forms a paste. In a skillet, heat olive oil and melt butter. Add pureed aromatics andstirwell.Cook fora fewminutes, thenaddspiceblend.Cook for2-3minutes,stirring constantly.Movearomatics toonesideof theskilletandaddchickenpieces.Cookchicken slightlyonallsidesand thoroughlycoat itwith thespices.Transfer theskillet ingredients into a slow cooker. Remove the cream from the top of the coconut milk using a soup spoon and set aside. Pour the remaining coconut milk over the chicken until it barely covers it. Drain the corn cobs and chop in half. Add to the slow-cooker. Cook on low for 4 hours. Whisk cornstarch with coconut cream (previously set aside) until smooth and add to the chicken, stirring well. Add frozen peas or other vegetables of your choice. Cook for another 1/2 hour or until the chicken is cooked and the vegetables are hot.

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Marathon Physical Therapy Tel: (516) 487-9810 Fax: (516) 773-7315

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Page1:TreatmentoftheInjuredWorker.GettingYou BackontheJob! Page2:WhatCanIDoAboutMyPoorPosture? •ExerciseEssential •SudokuPuzzle Page3:Healthy Recipe •PatientSuccessStory •WhoDoYouKnowThatNeedsOurHelp? Page4:Poor Posture Causes Aches & Pains! INSIDE

POOR POSTURE CAUSES ACHES & PAINS! Do you suffer from daily or recurrent aches and pains? If so, your posture may be the culprit. Just think about the number of hours a day we spend staring at a computer screen, hunched over our desks, or staring at our phones. That creates a lot of stress on the neck and back, especially if you are slouched, titled forward, or looking down for prolonged periods of time. How does poor posture affect me? Changes to your posture can negatively affect your body, and you may find yourself experiencing some of the following symptoms: • If your posture contains a forward head tilt– This forward-head posture creates a strain on the neck, which can result in neck pain, shoulder pain, arm pain, chronic headaches, and lower back pain. Tilting your head forward for long periods of time shortens the muscles in the back of the neck, and can result in soreness throughout multiple parts of your body. • If your posture contains slouching of the mid-back – If you slouch the middle of your back, you can drive your head forward and alter the way your ribs naturally align. By doing this, you may experience pain in the slouched region of the mid-back, in addition to pain in the neck. If this is your average standing posture, it is important to seek physical therapy treatment right away – over time, standing like this day after day may cause internal issues, as it creates pressure on your lungs, heart, and digestive system. • If your posture includes sitting for long periods of time – When you sit for prolonged periods of time, the muscles in your hips and legs will stiffen.

When these muscles become stiff, they tighten and will pull on the lower back, causing pain. The joints also lose their range of motion, which can cause soreness or achiness in the hips, legs, and back, and can create issues with your gait. The way in which you walk can also have an effect on your posture. When you have improper posture, your center of gravity changes. This can cause your balance to decline, which can cause pain when walking, thus creating a vicious cycle of overcompensation and pain.The most common symptom of poor posture is lower back pain, although pain can be present in other parts of the body, as well. The back muscles constantly contract to keep you upright, and they overcompensate when you slouch or hunch over. Over a period of time, constant poor posture can create an unusual amount of wear and tear on the lower back, which can increase the risk of arthritis in the spine. For more information on how to gain relief from back pain, contact Marathon Physical Therapy today!

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Marathon Physical Therapy



Sit up tall in your chair with your arms relaxed by your sides. Pinch your shoulder blades together and stick your chest out. This helps to un-round your shoulders. Hold each pinch for 5 seconds. Do 30 times.

Calf Stretch (picture on left): Place the bottom of one foot up the side of your desk as shown in the picture. Stand tall. Hold this position for 30 seconds. Switch legs. Do 3 stretches for each leg. Hamstring Stretch (picture on right): Hold onto the side of your desk for support and balance. Bring one leg forward into

a staggered stance. Lift the toes of your front leg up. Slowly lean your chest forward toward your front leg and until you feel a good stretch in the back of your leg and thigh (Front

While holding onto the side of your desk for support and balance, lunge one leg forward as shown in the picture. Keep your back leg straight and your shoulders back. Lean forward until you feel a stretch in the front of your thigh (Back Leg). Hold for 30 seconds. Switch legs. Do 3 stretches for each leg. HIP FLEXOR STRETCH

leg). Hold for 30 seconds. Switch legs. Do 3 stretches for each leg.


Sit up tall in your chair. Lengthen your neck by tucking your chin in and back. Imagine as if someone was pulling your ponytail from behind or that you are trying to create a double chin. Hold each chin tuck for 5 seconds and do 30 times.

Hope this helps, Negin


Care enough to share how physical therapy helped you. Who do you know that could benefit from therapy? If you know someone suffering with aches and pains give the gift of health. Refer them to Marathon Physical Therapy today. Pass along this newsletter or have them call us directly for a Free Physical Therapy Consultation. Send them our way, they will thank you and so will we.


556B MIDDLE NECK RD GREAT NECK, NY 11023 (516) 487-9810

Marathon Physical Therapy

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