Excellcare_Ergonomics in The Home Office

With all of us working from home, it can be difficult to find a comfortable workspace. However, it is important to make sure that the ergonomics in your office are functioning properly, in order to avoid developing unwanted aches and pains. When working from home, ask yourself, “how do I maintain my posture throughout the day?” Do you catch yourself slouching frequently? Do those last couple hours of the workday leave you achy and ready to call it quits? If you are experiencing aches and pains, especially in your neck or back, poor posture is probably to blame. Fortunately, posture can be improved with some ergonomic changes.

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ERGONOMICS IN THE HOME OFFICE

• Home Office Posture Care • Feel Better In Minutes • Special Offer

• Ergonomics In The Home Office • What About A Standing Desk? • Patient Success Spotlight

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HEALTH & WELLNESS The Newsletter About Your Health And Caring For Your Body

E X C E L L C A R E P H Y S I C A L T H E R A P Y

EXCELLCARE Phys i ca l The r apy

E XC E L L CAR E P H Y S I C A L T H E R A P Y

EXCELLCARE P H Y S I C A L T H E R A P Y

WE ARE OPEN & SEEING PATIENTS IN OUR CLINIC!

ERGONOMICS IN THE HOME OFFICE

With all of us working from home, it can be difficult to find a comfortable workspace. However, it is important to make sure that the ergonomics in your office are functioning properly, in order to avoid developing unwanted aches and pains. When working from home, ask yourself, “how do I maintain my posture throughout the day?” Do you catch yourself slouching frequently? Do those last couple hours of the workday leave you achy and ready to call it quits? If you are experiencing aches and pains, especially in your neck or back, poor posture is probably to blame. Fortunately, posture can be improved with some ergonomic changes. Making the most of your work-from-home days: If you work from your home 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.

If you are at a desk for extended periods of the day, it is important to make sure your back posture 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. Having a chair with strong back support and padding is also recommended for making your upright position more comfortable. In addition to making the most of your home office, it is also important to make sure you are taking care of your body. When working from home, it is no 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. Exercise is incredibly important in general, especially if your job involves 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 after working from home can highly improve your posture and gait – in addition to helping you get you out of the house for some time!

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WHAT ABOUT A STANDING DESK?

Did you know that standing burns between .7 to .15 more calories per minute than sitting does? It may not seem like a lot, but by simply standing for longer periods of time, you can easily burn more calories throughout the day. Sedentary lifestyles, especially the ones that many of us are experiencing right now, can increase your risk of heart disease, obesity, or other serious health issues. However, investing in a standing desk or alternate seating option at work can help in greatly decreasing these risks and making your home office more ergonomically friendly! Using a standing desk as opposed to a traditional sitting desk has been proven to lower one’s chances of developing cardiovascular disease, diabetes, and obesity. Nevertheless, standing desks are not for everyone, especially those with joint or vascular conditions. You may be asking, “doesn’t standing all day long have its own implications?” The short answer is – yes. Anything without moderation can have its pitfalls. Standing can boost your energy levels, concentration, and even your mood, but if you have a traditional 9-5 job, chances are that level of productivity will dissipate after a while. Standing for too long can cause you to run out of energy quicker and can take a toll on your physical comfort. Many medical professionals recommend adjustable desks for your home workplace environment, so you can spend a large amount of your day standing or stretching, with the opportunity to rest when you become tired. Studies suggest whether you choose a standing or adjustable desk for your workday, integrative support can be beneficial in easing yourself

into the new setting. In fact, those who participated in some sort of integrative support program for their standing or adjustable desk stood for an average of 50 minutes longer each day than those who did not. At the end of the day, make sure you’re comfortable. Nomatter how you choose towork fromhome, ergonomics is an important concept to keep inmind. Ergonomic laptop desks and chairs can promote proper posture and decrease the risk for back problems, while workplace design can make an impact on your overall happiness, productivity, and well-being. Don’t let the daily stresses of working from home take a toll on your physical health! There are several steps you can take to improve your posture, strength, energy, and overall wellbeing throughout the workday. For more information, call us today at (773) 779-1111 or visit our website at www.excellcare.net.

Telehealth: Connect with your physical therapist from the safety of your home.

Feel Better InMinutes Try this movement to relieve back pain.

Good stretch if you sit at a computer all day Prayer Stretch While in a crawl position, slowly lower your buttocks towards your feet until a stretch is felt along your back and or buttocks. Hold for 20 seconds and repeat as needed.

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Telehealth Still in need of therapy but don’t want to come into the clinic? We can still see you through telehealth visits! You can connect face to face with your primary therapist and go through a treatment session in our secure portal. Go to our website to schedule a virtual session. https://excellcare.net/telehealth/

Take charge of your back pain by calling us or by visiting our website at www.excellcare.net. We can help get your life back.

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HOME OFFICE POSTURE CARE

Proper posture when you are working can save you a pain in your neck! With many people working from home during these changing times, it is important to ensure that your desk space is set up properly. We see many people at Excellcare who also need changes to their office work-space setup to promote proper posture. How does adjusting your sitting posture affect your neck? If you adjust your hips and Lumbar spine in a chair, the effects ripple up the chain. For instance, if somebody is sitting in a slouched posture with the hips tilted so that they are sitting on the tailbone, the Lumbar spine is more flexed, and their shoulders are rounded. This encourages the head to protrude forward, which places stress at the cervical spine. If one sits with their tailbone in contact with the back (and not bottom) of the chair, with a small towel roll behind their Lumbar spine for support of the lordosis curve, then the shoulders are back, and the head is positioned with the ears in line with the shoulders. So, changing your posture from the bottom does affect all the way up to your neck. What are key things to check in my office setup? Make sure that you can with your feet on the ground, knees bent comfortably to 90 degrees, tailbone is in contact with the back of the chair with a small rolled up towel supporting the Lumbar spine. You want your monitor to be

at eye level so that you don’t have to look up or down at it. You also want to ensure that your keyboard is placed so that your elbows are comfortably bent at about 90 degrees as you type. How long can I sit for? We recommend that you get up at least every hour. If you have the option to work from a standing desk for part of the day, that does encourage extension and relieve flexion based forces on your neck and spine. What should I do if I feel neck pain when I work? Note the things that provoke the pain. For instance, does it hurt more when you look down or when you turn your head a certain way? Laura Novak, PT, DPT, Cert. MDT is certified in the McKenzie Method, which has good, fast outcomes with patients with neck pain. We are happy to schedule you with a telehealth session or a free screen in the clinic so that we can evaluate how we can help you!

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Patient Success Spotlight

40 % OFF Deep Tissue Laser Therapy Valid now through 06/30/20

Did you know Deep Tissue Laser Therapy can quickly relieve pain associated with:

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• Sprains & Strains • Low Back Pain • Disc Issues • Shoulder & Knee Pain • Neck Pain

• Plantar Fasciitis • Tennis Elbow • Soft Tissue Injuries • Carpal Tunnel • And Much More...

“I was referred to Excellcare Physical Therapy & Rehab by my doctor due to the swelling and pain that I was having in my left foot that I broke. Sonjay and his staff are an excellent group. They have done a great job so far on bringing my foot back to life. They make you feel at home during your office visits and welcome. I’m on my second session and once I’m through with therapy I hope to be 100%. I would recommend anyone one that reads this post to stop by and visit Excellcare Physical Therapy facility for the treatment. You will be impressed.” -P.C.

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