Nebraska: Work Pain Free

Nebraska Orthopaedic Newsletter

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 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 frequentmovementpattern changes. If you have more of a sedentary job, then the lack of variety inyourpositionsthroughout 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 differentpositions.Forexample, 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 thatyou feeland thehealthof your spine. There are some good standing desks on the market such as varidesk.com that make it easy to transition from sitting to standing. 3. Sit correctly at your desk When sitting, make sure that you aresittingtall, likeastring ispulling through the top of your head. Your computershouldbedirectly infront of you, instead of off to the side. Itshouldalsobeattheheightwhere thetop1/3rdofthescreen isateye level.Furthermore,makesureyour keyboard isat theadequateheight, creatingabouta90-degreebendor less in your elbows. Armrests can be helpful to alleviate pressure on the shoulders when typing. 4. Vary your foot position Ifyour jobrequiresyoutostandfor a long time, such as in retail sales, makesure thatyoustandwithone footslightlyforward.Alternate this throughout the day. This posture engages your hip and leg muscles

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. This may feel fine while you are doing the task, but can lead to repetitive trauma on the spinal muscles and discs. The goal is to make 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 withonefootforwardandtheother back,thiscanhelpyouprotectyour spine further. Inphysical therapy,notonlydowe alleviate aches and pains, but we also get your body moving. Part of our process is to educate you on different posture techniques to helpyou feelyourbest throughout the day and at work. Ifyouaresufferingwithback,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 theway thatyou feel.

402-620-4605 CALL TODAY! www.NEOrthoPT.com anxious to discontinue. Now I am back to my regular routine with very little discomfort and no meds!” - Joy Orthopaedic with so much lower back pain. I couldn’t work more than a couple hours per day and was taking prescriptions that I was “Now I am back to my regular routine with very little discomfort Patient Success Story and no meds!” “I came to Nebraska

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