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.
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ERGONOMICS IN THE HOME OFFICE Staying healthy while working from home.
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 positionmore 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 aminute 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 certainmuscles of your body, including problemareas 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! HAVE YOU THOUGHT ABOUT INVESTING IN A STANDING DESK? Did you know that standing burns between .7 to .15more 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. (continued inside)
With all of usworking fromhome, it can be difficult to find a comfortableworkspace. 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 fromhome, ask yourself, “how do I maintainmy 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
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Ergonomics In the Home Office 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!
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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. No matter how you choose to work from home, ergonomics is an important concept to keep in mind. 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, contact any of our 7 OSR Physical Therapy clinics. We are dedicated to providing you with the tools you need for recovery and relief. To help you with your pain, especially any that you might have obtained recently while staying at home, we are also offering a Free Telehealth Screen. Visit osrphysicaltherapy. com/osr-firststop-assessment to sign up today.
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
Relieve Back Pain In Minutes Try this movement to relieve your back pain.
Success Story
Stretches Your Back
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Forward Bend - Long Sitting Sit with legs straight out and lower back tall. Bend forward keeping lower back tall to feel a stretch in the back of your thighs. This helps with lower back pain. Hold for 20 counts and repeat as needed.
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Are You in Pain? Let Us Help You! Our new online telehealth platform called Doxy.me allows you to access your provider and receive care in the event you aren’t able to access the clinic! We can use this telehealth tool for screening, follow up appointments, wellness check-ins, exercise progression, and even for initial evaluations and treatments! You will still receive the same impeccable quality of care from the comfort and convenience of your own home or office. CLICK HERE to sign up for a FREE Online Telehealth screen with one of our Doctors of Physical Therapy! (osrphysicaltherapy.com/osr-firststop-assessment) Once we have your account set up, you will be able to log into your patient portal. There are no extra fees to use this platform. You can use it on Mac, PC, and any type of tablet and smartphone. See Your Physical Therapist from the Comfor t of Your Own Home with a FREE Telehealth Screen!
THAT'S A WRAP! Way to Go OSR ARMY!
Our teamwas able to deliver 5,444meals to the underserved in our communities through St. Mary's Food Bank, and the help of our amazing patients! Howamazing is that?! Thank youOSRArmy for pitching in andmaking a positive difference in our ArizonaCommunities. SPICY LEMON GARLIC BAKED TILAPIA
• 1/2 tsp Red Chili Powder • Salt to taste • 1/2 tsp Black pepper Freshly Cracked
INGREDIENTS • 4-6 Tilapia Fillets • 1 tbsp Lemon Juice • 3 tbsp Butter • 1 tsp Garlic Minced
• 1 lemon Cut into thin slices • 2 tbsp Fresh Parsley Chopped
DIRECTIONS Wash the tilapia fillets and pat them dry. Arrange the fillets in a baking tray. Mix lemon juice, butter, garlic, red chili powder, salt and black pepper in a bowl. Pour this mixture over the tilapia. Arrange lemon slices in between the fillets. Pre-heat the oven to 180 degrees C (350 Degrees F). Bake the fish for 15-20 minutes. Garnish with fresh parsley. Serve hot.
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BACK PAIN, NO LONGER! OSR Physical Therapy Will Help You Find Relief From The Pain Of Being Stuck At Home.
• Ergonomics in the Home Office • Relieve Back Pain in Minutes • Spicy Lemon Garlic Baked Tilapia • FREE Telehealth Screen! INSIDE:
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