N E W S L E T T E R
You Don’t Have to Suffer with Pain Discovering Proper Ergonomics for Your Home Office
INSIDE : • You Don’t Have to Suffer with Pain • Relieve Pain In Minutes
• Have You Been Properly Fit For Your Peloton?
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CARLSON THERAPY NETWORK P h y s i c a l T h e r a p y a n d W e l l n e s s
N E W S L E T T E R
Discovering Proper Ergonomics for Your Home Office
MAKING THE MOST OF YOUR WORK-FROM-HOME DAYS Proper ergonomics are essential for pain-free work at the office or at home. Check the height of your desk chair to ensure that you are sitting up straight with your feet flat on the floor. Your chair should also have enough lumbar support to promote proper sitting posture. You should be sitting on your sit bones, not your tailbone. There should be a small gap between the back of your knees and the chair. Your elbows should be bent and arms close to your side while typing. Your wrists should be relaxed and resting on a forearm support pad (or small towel roll) at the base of the keyboard. The mouse should be next to your keyboard and you should be able to use it with your arm near your side. Your monitor should be at eye level and a vertical document holder should be next to the monitor.
With more people working from home, the therapists at Carlson ProCare are seeing more patients with neck and back pain due to poor home office ergonomics. It is important to make sure that your workstation is set up correctly to avoid developing aches and pains. When working from home, pay attention to how you sit at your desk. Do you catch yourself slouching or crossing your legs? Do those last couple hours of the workday leave you achy and ready to call it quits? Poor posture is often to blame for desk-related aches and pains, especially in the neck and back. Fortunately, these problems can be addressed with changes to the position of your chair, monitor, and keyboard.
It is also important to make sure that you get up every 30 minutes or so and walk around, even if it is just for a minute or two. This will keep your muscle and joints from getting stiff and will promote improved circulation. We also recommend getting at least 30 minutes of cardiovascular exercise most days of the week. Exercising before or after work is a great way to improve your energy levels and overall well being.
For more information on home workstation ergonomics or additional tips to address aches and pains, contact Carlson ProCare today.
Have You Been Properly Fit For Your Peloton? Indoor cycling has been growing in popularity for a number of years. It has rapidly become more popular during the COVID-19 epidemic, due to the need for social distancing and the necessary closing of gyms and spin studios. One of the most popular brands of home spin bikes is the Peloton. CTN Bethel is happy to have physical therapist and certified bike fitter, Andrea Myers, available for Peloton fits in our office. Andrea is a former professional cyclist and a BikePT certified bike fitter who has over 7 years of fit experience. A bike fit with Andrea includes: • A full body physical therapy assessment • Adjustment of cycling cleats
• Adjustment of saddle and handlebar position • Written measurements to take home and apply to your Peloton • Exercise recommendations for any issues identified in assessment The cost of a Peloton fit is $200 for a 1 hour fit session. Call our office at 203-778-0720 to schedule your Peloton fit appointment today!
If you are experiencing pain while riding your Peloton, it could be a sign that it is not set up correctly for your body. Common fit-related pains include knee pain, lower back pain, neck pain, hand or foot numbness, or saddle discomfort. Small adjustments to the position of the saddle, handlebars, or cleats can make a big difference in how you feel on the bike.
Potential bike fit-related causes of pain include:
Anterior knee pain
• Saddle too low or forward • Cleat too far back • Saddle too high or back • Handlebar reach too long • Handlebar drop too great • Handlebars wrong size (width) • Reach too long • Drop too great • Improper cleat position • Saddle too high or low • Incorrect orthotics or shoe fit
Low back pain
Foot pain or numbness
Hand or finger numbness • Reach too long • Drop too great Saddle sores • All of the above
• Wrong size/shape saddle
Relieve Pain In Minutes Try this movement if you are experiencing pain.
REPEAT TRUNK FLEXION TO FLOOR Sit in a chair with hands-on thighs. Let your trunk drop toward the floor, using your arms to control the movement. Let your arms dangle to the floor. Now use your arms to push yourself up. Repeat 3 times.
LUMBAR EXTENSION Stand with good posture, feet shoulder-width apart. Position your hands on the backs of your hips. Lean back, as far as you comfortably can. Hold for 10 seconds and repeat 5 times.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
CALL US TODAY IF YOU ARE EXPERIENCING HEAD OR NECK PAIN
Exercises copyright of
The best way to keep your body healthy is to stay moving and reduce inflammation. Being sedentary and making poor diet choices has the potential to hurt your immune system and make you a target for sickness and disease. 9 WAYS TO KEEP YOUR BODY HEALTHY AND STRONG 9 ways TO KEEP YOUR BODY HEALTHY AND STRONG
Who Do You Know That Needs Our Help? � Move without pain � Bend and move freely � Balance confidently & securely � Sit for long periods � Walk for long distances � Live active and healthy
1. Wash your hands. 2. Decide to get up and get moving.
3. Eat nutrition-rich food. 4. Drink plenty of water. 5. Don’t smoke. 6. Get a good amount of rest. 7. Stretch. 8. Take frequent breaks for breathing exercises. Inhale and exhale deeply. 9. Continue your home exercise program 2-3 times per week. In order to be healthy, there needs to be a large emphasis on movement. When your body is flexible, strong, well-balanced, and fueled by a nutritious diet, it is able to fight infection and reduce the impact of viruses. We are dedicated to helping you live the best life you can. If you cannot make it to your physical therapy appointments, continue your exercises at home. We care for you and remember you are part of our physical therapy family.
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