For many of us, sitting at a desk, computer or even lifting is a daily part of our work routine. What you may not know, is that the routine may be more harmful long-term than you can imagine. Our bodies were made to move throughout a variety of positions during the day. From sitting to walking, to squatting, your body needs frequent movement pattern changes. If you have more of a sedentary job, then the lack of variety in your positions throughout the day can be detrimental to different areas of your body.
Health & Fitness The Newsletter About Your Health And Caring For Your Body
You Can WORK Pain Free How to relieve common aches and pains from the daily grind
• Can You Improve Your Posture While You Are At Work? • How To Strengthen Your Core Muscles In 4 Easy Steps
• Mindful Actions You Can Do At Work To Reduce Stress
• Patient Results
He a l t h & F i t n e s s The Newsletter About Your Health And Caring For Your Body
Can You Improve Your POSTURE While at Work?
For many of us, sitting at a desk, computer or even lifting is a daily part of our work routine. What you may not know, is that the routine may bemore harmful long-term than you can imagine. Our bodies were made to move throughout a variety of positions during the day. From sitting towalking, to squatting, your body needs frequent movement pattern changes. If you have more of a sedentary job, then the lack of variety in your positions throughout the day can be detrimental to different areas of your body. Here are some tips to help you feel your best at work, be more productive and have more energy: 1. Change your positions frequently If you sit at a desk or even stand for prolonged periods, try to accomplish parts of your job in different positions. For example, if you sit at a computer, try to get up every 30 minutes to walk around for 1-2 minutes or do a different task. 2. Try a standing desk Standing is far better than sitting. If your job requires you to sit at a computer for most of the day, consider a standing desk. Being able to stand for 2-3 hours a day, instead of sitting the whole time, can make a big difference in the way that you feel and the health of your spine. There are some good standing desks on the market such as varidesk.com that make it easy to transition
with one foot slightly forward. Alternate this throughout the day. This posture engages your hip and legmuscles more to alternate pressures in the spine. 5. Watch how you bend Many jobs require frequent bending, and in similar manners repetitively throughout the day. Thismay feel fine while you are doing the task, but can lead to repetitive trauma on the spinal muscles and discs. The goal is tomake sure that your back is straight and you use your hips and knees to bend down to the item you are trying to get to. In addition, if you can kneel at times with one foot forward and the other back, this can help you protect your spine further. In physical therapy, not only do we alleviate aches and pains, but we also get your body moving. Part of our process is to educate you on different posture techniques to help you feel your best throughout the day and at work. If you are suffering with back, neck, shoulder, hip or knee pain, give us a call to talk to one of our experts. A simple improvement in the way that you move can make a big difference in the way that you feel.
from sitting to standing. 3. Sit correctly at your desk
When sitting, make sure that you are sitting tall, like a string is pulling through the top of your head. Your computer should be directly in front of you, instead of off to the side. It should also be at the height where the top 1/3rd of the screen is at eye level. Furthermore, make sure your keyboard is at the adequate height, creating about a 90-degree bend or less in your elbows. Armrests can be helpful to alleviate pressure on the shoulders when typing. 4. Vary your foot position If your job requires you to stand for a long time, such as in retail sales, make sure that you stand
Mindful Actions You Can Do To Reduce Stress at Work Mindfulness can be practiced at any time, even while walking, drinking tea, or writing an email. Follow these simple action steps to let go of the illusion of control and instead cultivate resilience on the job . 1. Loosen the grip—Let it Go Emotional stress can manifest as physical tension. To help ease both, practice relaxing your body with this simple exercise: • While sitting at your desk, settle your attention on your hands, and/or on your shoulders. • If you find your grip extremely tight (or your shoulders tense), realize that this will make you feel stress. • Choose to loosen your grip and/or release the tension in your shoulders as much as you can (Breathing helps!). • Take a moment to observe the different sensations you feel when you bring your attention to your body.
Remember, this is something you can do even as you plod through your to-do list! 2. Establish regular meditation Committing to a regular meditation practice—even just 10 minutes a day—can go a long way toward helping you feel calm in the face of work stressors. There are a wide variety of practices to choose from, so experiment to find what works best for you.
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REFER A FRIEND Think NorthEast First!
Do You Have Friends or Family Unable to Do The Following? Move without pain 9 Bend and move freely 9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle
Consult The Surgery Expert
Patient Results
Dr. Faisal Mahmood, a two- time New Jersey Monthly Top Doctor, provides specialized care for patients with neck and back conditions in addition to injuries and arthritis of the shoulder, knee and hip. He works with patients to understand their individual needs and goals, and sees them through surgical and nonsurgical options to help them reach their expectations. ”Every patient is unique and, as such, is treated on a case-by-case basis,” he says.
Faisal Mahmood, MD Orthopedic Surgery
Dr. Mahmood performs minimally invasive, motion-sparing and same-day spine surgery in addition to shoulder, knee and hip arthroscopies and minimally invasive joint replacements. “I pride myself on being able to relate to patients on an individual basis, and spending the time they deserve so that they can better understand their particular medical issues,” he says. ”Through a teamapproach we can collectively work together to formulate a game plan to help address their ailment.” In addition to earning the trust and respect of his patients, Dr. Mahmood’s greatest reward is experiencing the joy of a patient who is pain-free. He is actively involved in community services and outreach programs and also provides his resources to the underserved community at St. Joseph’s Orthopedics Clinic.
Extremely beneficial healing approach! Success Story: - Dr. Jeffrey S. “NorthEast Spine and Sports Medicine has greatly impacted the quality of my health and lifestyle. My neuropathy has dissipated greatly. I am able to walk much greater distances due to the decline in back pain. The staff and doctors are extremely courteous and compassionate. The synergistic approach they take towards healing has proven to be extremely beneficial. I highly recommend NorthEast Spine and Sports Medicine.”
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Mind Exercise: Sudoku
Traditional Crepes Recipe
INGREDIENTS
• 2 eggs • 1 cup milk • 2/3 cup all-purpose flour • 1 pinch salt • 1 1/2 teaspoons vegetable oil
Directions In a blender combine eggs, milk, flour, salt and oil. Process until smooth. Cover and refrigerate 1 hour. Heat a skillet over medium- high heat and brush with oil. Pour 1/4 cup of crepe batter into pan, tilting to completely coat the surface of the pan. Cook 2 to 5 minutes, turning once, until golden. Repeat with remaining batter. Garnish with fresh fruit of your choice.
The rules of the game are simple: each of the nine blocks has to contain all the numbers 1-9 within its squares. Each number can only appear once in a row, column or box.
You Have The Right To Choose Your Provider Whether you want to come in because you’ve suffered a recent injury or you want to improve your physical health, tell your doctor about NorthEast Spine and Sports Medicine. Get started feeling better today! See our medical professionals for: • Recent injury • Nagging aches and pains • Shoulder, wrist or elbow pain • Joint pain and movement problems • Walking or balance difficulties
728 Bennetts Mills Road Jackson, NJ 08527 Phone: 732-415-1401 Fax: 732-415-1403
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4057 Asbury Avenue Tinton Falls, NJ 07753 Phone: 732-653-1000 Fax: 848-217-7463
How To Strengthen Your Core Muscles in 4 Easy Steps
Have you ever had that sagging feeling at the end of a long day? You know, when your belly seems to protrude way out and your back aches. The main reason for this is your lack of core strength. Your core is made up of a variety of muscles that support your trunk and spine. These include your abdominal, erector spinae, multifidi, pelvic, and hip muscles. A healthy, strong and flexible core is the key to having great posture, a slim stomach, relieving back pain, and feeling energetic.
Here are 4 easy ways to boost your core strength (Consult a specialist if you are unsure of performing any of the following exercises)
4. Alternate arms and legs I f you have back pain, consult your physical therapist before trying this. Perform this exercise by lifting your right leg up slightly, then your left arm. You will feel this contracting the muscles in your spine. Now gently lower and repeat on the other side. Try 10 repetitions, then over the course of a week, work your way up to 2 sets of 15 repetitions. Remember not to go into any pain with this exercise and you only need to raise your arm and legs up 2-3 inches off the floor.
1. Engage your
transverse abdominis T he transverse abdominis is a deep muscle that wraps around the lower section of your abdomen, much like a belt. The ability to actively engage this muscle helps to put your spine into better alignment. Begin to work this muscle, by lying on your backwith your hands on your lower abdomen. Focus on relaxing all other muscles, except for drawing your lower abdominals in towards your belly button. Hold these contractions gently, but firmly for 10 seconds, then repeat 10 times. Once you get the hang of contracting your transverse abdominis lying down, begin to contract it in sitting, then standing. This is a great exercise to do any time of day. This exercise is a must for any mom, as the abdominals become stretched out during pregnancy.
2. Strengthen your hip abductors
The hip abductors are on the outside of your hips and consist mainly of your gluteus medius and minimus. These muscles are easy to exercise standing up. Simply hold onto a firm surface and lift your leg out to the side for 10-15 repetitions. Feel the muscles working on the outside of the hip. Do at least 2-3 sets of 10-15 repetitions each side. 3. Mini-squats with squeezes When you do dynamic exercises you are able to work a wide variety of muscle groups together. Put a ball, such as a soccer or volleyball between your knees. If you don’t have a ball, place a rolled up pillow. Gently squeeze the ball between your knees and practice the tightening of your transverse abdominis as described above. Now, holding onto a steady surface, squat down slightly and try to feel your thighs, stomach and back working together to lower you down and push you up. Start out with 2 sets of 10 reps, then work your way up over a week to 3 sets of 15.
The key to a healthy spine The stronger and better coordinated your core muscles, the healthier your back can become. Having a strong core is critical to alleviating neck pain or back pain. Common conditions such as sciatica, spinal stenosis, herniated discs and low back pain, can be significantly helped by improving core strength. Our physical therapists are the unique medical specialists trained in analyzing your movement and strength. We teach you how to properly activate your coremuscles for long-term maximum spine health. If your core feels weak, or if you are having back or neck discomfort, call us today to speak with one of our specialists. Your spine will be glad you did!
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