Health & Fitness The Newsletter About Your Health And Caring For Your Body
HOW TO STRENGTHEN YOUR CORE MUSCLES IN 4 EASY STEPS | RELIEVE BACK PAIN IN 60 SECONDS | PRACTICE NEWS WORK PAIN FREE “5 Easy Tips For A More Productive Work Shift!”
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 different positions. For example, 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 that you feel and the health of 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.
manners repetitively throughout the day.This may feelfinewhileyouaredoing the task,butcan 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 with one foot forward and the other back, this can help you protect your spine further. In physical therapy, not only do we alleviate aches and pains, but we also get your body moving. Part of our process is to educate you on different posture techniques to help you feel your best throughout the day and at work, because a simple improvement in the way that you move can make a big difference in the way that you feel. If you are suffering with back, neck, shoulder, hip or knee pain, give us a call to talk to one of our experts at 956-428-8951.
3. Sit correctly at your desk. When sitting, make sure that you are sitting tall, like astring ispulling through the topofyourhead.Your computer should be directly in front of you, instead of off to the side. It should also be at the height where the top one-third of the screen is at eye level. Furthermore, make sure your keyboard is at the adequate height, creating about a 90-degree bend or less in your elbows. Armrests can be helpful to alleviate pressure on the shoulders when typing. 4. Vary your foot position. If your job requires you to stand for a long time, such as in retail sales, make sure that you stand with one foot slightly forward. 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
PATIENT SUCCESS SPOTLIGHTS I am walking with crutches and driving myself around! “Since my first day at Back to Action, the staff has been great! I received a thorough review of my injury and the therapist designed a treatment plan specifically for my limitations and my restrictions. I was put on an extensive therapy program and now three months later, I am off my wheelchair and have moved to weight bearing exercises. I am walking with crutches and driving myself around. The staff was encouraging, professional and caring. I truly recommend Back to Acton for all therapy needs.” - Leopoldo V. Above standard compared to other places in town! “After 6 sessions of physical therapy at Back to Action for bilateral knee pain, I can say that I enjoyed the sessions and that everyone associated with the therapy was very professional and helpful. Not only did my knee pain improve, but everyone’s
Look inside to learn more about our programs and say good-bye to aches and pain and return to a pain-free, active lifestyle! www.back-to-action.com attention and care was above standard compared to other places in town. Everyone was alert, watchful, ready on time and assured the exercises were being performed correctly. Doreen was excellent with advice and explanation of my findings. I want to thank all the staff for their attention and assistance.” - L. de la Garza
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