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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“Sonjay and his staff are an excellent group.”
• 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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EXCELLCARE Phys i ca l The r apy
www.excellcare.net
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