Tips For Proper Work Station Ergonomics

Tips For Proper Work Station Ergonomics

By Doug Lehman, PT

If you have a job that requires primarily a seated position, poor posture can easily contribute to back, shoulder, and neck pain.  Spending lots of time on the computer in any setting can also be a problem if you are not using the correct posture. The good news is that there are a number of helpful tips that can improve your work station ergonomics and help decrease your symptoms of pain. 

Ergonomics are design factors, for the workplace, intended to maximize productivity by minimizing your fatigue and discomfort.  Some companies have an ergonomics department which will assess your work station and order any necessary equipment.  If your company does not have this department, here are some examples of what can be done to best prevent pain:

First of all, your feet should be flat on the floor.  If your chair needs to sit high to reach your work station, you still need somewhere to support your feet.  When buying a new stool is not an option, an old phone book usually works just as well.

Your hips and knees should rest at approximately a 90 degree angle.  As a general rule, your knees should be level with your hips, or slightly below, when seated.

Your elbows should be bent to 90 degrees when working on a keyboard.  You should not have to reach up or down to get to your keyboard.  Your shoulders should be relaxed and not elevated.  Your wrists should not be bent up or down while working.  A wrist support for the keyboard and mouse are useful.

Your chair should have good support for your low back, so be sure to use it!  Sitting on the front edge of the chair for an extended period of time does NOT allow for good back support.  If you do not have good support on your chair, a lumbar roll should be used.  A small pillow or rolled up towel can be just as effective as a professional lumbar roll. 

Remember to change positions often to allow your muscles to work and rest.  Changing positions allows for better posture and blood flow to your tissues.

And finally, your monitor should be at eye level.  An old phone book can again be used to help raise a monitor to the proper level.

With these tips, you are capable of completing an ergonomic assessment to your own work station.  Spending the time now can help reduce current pain or prevent future problems!  If you are experiencing back, shoulder, or neck pain, call us at 623-242-6908 to schedule an evaluation.

Incorporating Proper Body Mechanics

Incorporating Proper Body Mechanics

By Pamela Guevarra,PT, DPT

Often times, patients will ask me if the combination of physical therapy and exercise will be enough to heal their neck or back problems.  Don’t get me wrong, treatment by a physical therapist and a specialized home exercise program contribute heavily and play a significant role in achieving your treatment goals.  But is it enough?  Not entirely.  So then the question becomes, what more will help you achieve your goals and avoid future recurrences?  The answer is proper body mechanics.

Proper body mechanics are certain positions of everyday activities that keep your spine and body properly aligned.  This ultimately prevents symptoms like pain and stiffness in the spine. These positions are further recommended for people without back problems to help prevent stress on the spine, to help conserve energy, and keep you safe.

Our joints do not like staying in stretched positions for elongated periods of time.  For example, think about a time when you felt pain or discomfort in your neck after painting the ceiling.  Or a time when you awoke with stiffness in your neck or back after sleeping on your stomach with your head fully rotated to one position throughout the night.  Maybe your neck started getting tired after sitting at your computer with the neck and trunk flexed.  All of these examples, and others, will cause stress on your spine, which leads to pain and potentially degenerative joint disease.

So let’s talk about ways in which you can help achieve proper body mechanics in your everyday life.  There are sometimes multiple ways of doing certain activities.  Choose the best option for you.  If these options do not work with for you, consult your physical therapist for other options.

Sleeping.

Things to check:

·         Your bed should be firm and not sag.

·         Your pillow should not be too big that your head is bent forward or too small that your head is extended backward.  Thus, you head and neck should align with the spine.

·         While sleeping, the pillow should only support your head and neck and not your upper back.

·         Try to avoid sleeping on your stomach with your head fully rotated to one side.

·         Instead sleep on your side or back or ¾ stomach using a body pillow.

·         It may take some restless nights of sleep to get used to sleeping on your back or side.

Image Courtesy of WebMD

To sleep on your side:

·         Place 1 or 2 pillows between your legs in such a way that the top leg is supported to prevent it from pulling the spine in rotation; OR

·         Sleep on your side with a small rolled towel under the waist to prevent sagging of the spine on the waist area.

To sleep on your back

·         This is the safest method if you have night pain.

·         Place a pillow under your knees placing the low back in a neutral position; OR

·         Place a small rolled towel under your lower back helping it maintain its curve.

Sitting

Things to remember:

·         For long periods of sitting, try to stand up at least once an hour to relieve your spine.

·         Ensure that when seated, your hips are higher than your knees.

·         In most cars, the driver’s sit with their knees higher than the lower back, which causes a lot of stress on your spine, especially during long drives for people with neck or lower back problems. 

Here are some tips to assist your seated posture:

·         Fold a pillow lengthwise or roll a large towel and place it on the back half of the seat so when you sit on the chair, your hips are higher than your knees. This places your pelvis in a neutral position which in turn helps correct your posture.

·         If it is not possible to place a rolled towel or a folded pillow on the seat, sit astride a chair and place feet under the chair. An alternative if you need to study or have to work over a desk is to sit at the edge of the chair and then bend your knees and put your feet under the chair.

Standing

Things to remember:

·         Avoid standing in one position for a long time. It relieves the stress not only on your spine, but it also helps with the circulation on your legs.

Prolonged Standing

What to do:

·         For prolonged standing, place your foot up on a stool and alternate your legs if possible.

·         In front of your sink, you can open the bottom cabinet and place your foot in there.

Lifting and carrying

Things to remember:

·         Check the distance to transfer the object so you can plan accordingly.

·         Assess the weight of the object so you can decide if you need to use 1 or 2 arms/hands to lift an object or if you need assistance.

·       Remember to widen your base of support by separating your legs, making sure you bend at your hips, not your trunk.

·         Objects should be as close to your body as possible.

For Lifting Smaller Objects

There are two ways to lift an object:

·    When picking up small objects from the floor or lower areas, remember the golfer’s lift: place one foot in front of the other, while holding on to something for balance and support, and kick the back leg up while reaching.  This will keep the spine in a neutral position.

·         To pick up a heavy item, squat, placing yourself close to the item, keeping your back straight and lift with your legs.  Do not lift and twist your body in a bent position.  If possible, stagger your stance - positioning one foot in front of the other before you lift - so you can easily take your first step.

Household Chores

Vacuum and mopping

·         Walk with the vacuum or mop, keeping them close to your body to avoid reaching and protect your back.

Cleaning high areas

·         When cleaning something high like a tall window or trying to retrieve an item from a high shelf, avoid reaching up.  Find and use a step stool to raise yourself high and be safe.

Practice and repetition are keys to incorporating proper body mechanics into everyday home and work activities.  The mix of treatment by a physical therapist, a specialized home exercise program by your physical therapist, and proper body mechanics will help you achieve your goals in physical therapy.  While the treatment and exercises will work to improve your flexibility, range of motion and strength, proper body mechanics will make all of this easier. 

As always, consult a licensed physical therapist at AZOPT if you begin to have problems with your neck or back.  We will help you with the appropriate body mechanics that you will need in your everyday and work activities based on your specific condition.

Protecting Your Child’s Back from Their Own Backpacks

Protecting Your Child’s Back from Their Own Backpacks

By Tyler Guymon, DPT

It is the time of year again when we trade our kid’s swimming suits and flip flops for uniforms and backpacks.  The beginning of the school year brings with it an increase in back pain by school-aged children.  Unfortunately, many of our children suffer from this back pain by improperly wearing their backpacks as they return to the rigorous grind of school.

Here are a few beneficial safety tips for wearing a backpack as the wear and tear of the school year presses forward:

Wear both straps

Use of one strap causes one side of the body to bear the weight of the backpack. By wearing two shoulder straps, the weight of the backpack is better distributed.

Wear the backpack over the strongest mid-back muscles

Pay close attention to the way the backpack is positioned on the back.  It should rest evenly in the middle of the back.  Shoulder straps should be adjusted to allow your child to put on and take off the backpack without difficulty and allow free movement of the arms.  Straps should not be too loose, and the backpack should not extend below the lower back.

Lighten the load

Keep the load at 10-15% or less of your child's bodyweight.  Carry only those items that are required for the day.  Organize the contents of the backpack by placing the heaviest items closest to the back.  Some students even have two sets of books, which allow them to not carry heavy books to and from school.

Children come in all shapes and sizes, and some have physical limitations that require special adaptations.  A physical therapist can help you choose a proper backpack and fit it specifically to your child. 

Additionally, a physical therapist can help improve posture problems, correct muscle imbalances, and treat pain that can result from improper backpack use.  Physical therapists can also design individualized fitness programs to help children get strong and stay strong—and carry their own loads!

Call us at 623.242.6908 if you would like to schedule an appointment with a licensed physical therapy.  Please feel free to leave me your questions or comments in the section below.

Check out this video, provided by MoveForwardPT.com:

Fight Obesity with AZOPT

Fight Obesity with AZOPT

Obesity is an epidemic in the United States.  Adults and children who are obese tend to have an increase in doctors’ visits with complaints of:

• Joint pain
• Headaches
• Foot pain
• Low back pain
• Greater risk for sleep apnea
• Constant fatigue
• Depression
• Unwillingness to perform physical activity

At AZOPT, obese and overweight patients will receive:

• Musculoskeletal evaluation of pain associated with joints, back, feet, and headaches
• Posture assessment
• Strength and endurance testing in a Pain-FREE zone
• Activities through manual therapy, stretching, and strengthening
• Exercise modifications that help meet fitness goals
• Individualized home exercise program
• Introduction to other community activities

Why AZOPT?

People who are obese do not become this way overnight.  It takes months or years of sedentary activity and poor eating habits to cause the obesity problems.  The transition to a healthy lifestyle is VERY difficult.  People who are overweight have honest issues with joint pain, fatigue, headaches, and consistent tiredness.  They are in constant pain when they move, so they simply don't move, creating an even more sedentary lifestyle and increase weight.  AZOPT can help break this cycle.  

AZOPT therapists will:

• Address the pain through manual therapy and therapeutic exercise
• Allow for safe and effective exercises to help the patient feel good when they move
• Adapt and progress the exercise program as these various pains are addressed
• Provide professional guidance while monitoring the exercise program

Through physical therapy, patients will develop the proper foundation for movement in a positive environment through safe and effective leadership.  

For more information or to schedule an appointment, call AZOPT at (623) 242-6908.

Using Physical Therapy to Help Relieve Pain and Ailments Following a Pregnancy

Using Physical Therapy to Help Relieve Pain and Ailments Following a Pregnancy:

How my Own Personal Experiences Guide my Perspective

By Pamela G.Guevarra, PT, DPT

My husband and I waited patiently for years to have a baby.  When our doctor told us we were pregnant with twins, like most families of multiples, we were surprised, yet felt extremely blessed.  However, I had a difficult pregnancy.  A herniated disc in my cervical (neck) spine, which existed prior to my pregnancy, worsened.  The pain I felt in my ribs from the extreme amount of pressure is something I cannot soon forget.  I had carpal tunnel syndrome that started on one wrist and eventually both.  Not to mention the pain in my lower back, which actually increased after my pregnancy, creating a radiating numbness on my right thigh, lower leg, and foot.

While physical therapy treats a wide range of physical ailments and conditions for men and women of all ages, many women are not aware of the benefits of physical therapy following their pregnancy.  During a pregnancy, women and physicians often utilize physical therapy to help relieve ailments and symptoms.  However, most women experience residual, or even new, ailments or symptoms after their pregnancy, yet many never even seek professional assistance.

Following the delivery of my twins, I became very ill.  My primary care physician explained I had an infection, my entire body was inflamed, and I was not recovering fast enough following my C-section.  Yet I still had to care for my newborn, premature twins.  I was so ill that I was not allowed to exercise.  I was so weak that standing up took time.  Sleepless nights led to constant fatigue.  I felt and looked like a frail, old lady stooped over from severe weakness.  After two months, I started to feel better, but was still experience neck pain, a stiff thoracic spine (upper back), pain and stiffness in my lower back, and numbness in my right leg and foot.  It is not normal to have symptoms like lower back pain and leg numbness.

Common symptoms that women experience after giving birth include pain in their back, pelvis, neck, legs, and/or arms along with weakness, stiffness, and headaches.  These symptoms, as well as other musculoskeletal conditions, can be intensified during or after birth, and may last for months to a year after delivery.  During pregnancy, the body's ligaments (tissues that connect bones together) become lax from a hormone called relaxin, which is released to allow the body to adapt with the growth of the baby.  This hormone predisposes pregnant women to injuries or can aggravate already existing conditions.  In addition, other reasons why women have musculoskeletal problems after pregnancy include postural changes, symptoms before and/or during pregnancy, a complicated vaginal delivery, C-section, a complication or illness after delivery, and giving birth to multiples.

Throughout a pregnancy, women experience an altered posture to compensate for the baby bump.  Nine months of pregnancy is more than enough time to stress joints and cause women to continue this altered posture after pregnancy.  An altered posture places unnecessary force on the body’s joints causing increased pain and decreased comfort while caring for the child and performing daily activities.  Another cause of symptoms arises from a complicated vaginal delivery.  A lengthy labor adds stress on top of stress to the pelvic floor muscles, leading to pain in the pelvis and incontinence issues. 

Women who choose to have a C-section, or require one following a lengthy labor, may experience weakness in the abdominal and pelvic muscles causing trunk weakness and low back pain.  A C-Section is now the recommended delivery option for women pregnant with twins (triplets, etc.) because it is safer for the babies and the mother.  However, not all women/couples are aware that a C-section is a major abdominal surgery; risks that are not adequately discussed in a birthing class.  The negative result of a C-section can cause emotional changes to some mothers who feel their body has failed in addition to the weakness and pain.

Physical therapy can treat these musculoskeletal conditions and reduce any residual symptoms.  Unfortunately, very few women seek the assistance of a licensed physical therapist because they assume nothing will help or they ignore their symptoms.  Most moms place themselves second, third, or even last after the demands of their family, their job, and other responsibilities despite the pain that they experience.  However, for a woman to give 100% to the demands of her role as a homemaker, mother, and/or a full-time employee, a woman must take care of her body and remove any and all obstacles or ailments preventing her from physically functioning at 100%.

A licensed physical therapist will be able to evaluate and treat the symptoms by addressing the specific problems individually and setting future health goals.  Treatments may include pain relief with manual therapy and modalities like cold pack, hot pack, and electrical stimulation.  Physical therapy will work to strengthen specific muscle groups, improve stability in specific muscle groups, increase endurance levels to avoid fatigue, improve posture through manual therapy and exercises, and relieve joint stiffness with manual therapy and stretching. 

I am a physical therapist, but I definitely needed another physical therapist to help me get back in shape for my husband, my twins, and to be able to return to work.  I was treated for my neck, my lower back, and thoracic spine.  Manual therapy loosened my spine to correct my posture and relieve pain and stiffness.  A home-exercise program was designed to improve my strength (especially in my core) flexibility, and endurance level.  Despite my daily demands, I had to create the time to complete these exercises at home, not only for my family, but for myself.

While every woman’s symptoms and speed of recovery are different, a licensed physical therapist will be able to frequently modify the treatment plan based on goals and improvement.  Some women, especially those who have an infection or other complication(s) during and after delivery, may need to see their physician prior to seeing a physical therapist.  New mothers must take special care of their bodies after giving birth to help regain energy and strength.  The better a woman takes care of herself, the more she will be able to provide the best care for her child.

Questions or comments?  Leave Pamela a comment below or contact AZOPT at (623) 242-6908 to find out how you can benefit from physical therapy.  Pamela will respond directly to your questions/comments within 24 hours.

Pregnancy and Back Pain: What You Can Do To Help

Pregnancy and Back Pain: What You Can Do To Help

By: Tyler Guymon, DPT

I am very blessed to be the father of four beautiful children.  But, as most people know, I would not have accomplished this great achievement without my wonderful wife.  Confidently I will say that while my wife would not change anything about our kids or what they have added to our family, she would happily change how she felt during the nine months prior to each of their births.  

Unfortunately, 50 to 70 percent of pregnant women experience back pain throughout their pregnancy.  While the reason for back pain varies from person to person, the majority of back pain concerns can be traced to one or more of the following factors:

• Increases in hormones
• Change’s to the body’s center of gravity
• Weight gain
• Poor posture
• Added stress

Over the last 40 years, the average age of women when they conceive their first child has risen from 21.4 to 25 years of age.  Furthermore, with women juggling the demands of pursuing a higher education and a competitive workforce, more and more women are conceiving their first child after the age of 35.  As a result, many women becoming pregnant are less physically active in their daily lives.  This decreased activity, along with the increasing national prevalence of a sedentary lifestyle, leaves an alarming number of women less prepared for the strenuous journey of carrying and delivering a baby.

You may be surprised to learn that the previously mentioned factors that cause back pain can be address by a physical therapist through a personalized program.  Through a detailed evaluation and a review of systems, a physical therapist will develop a plan of care that addresses:

• Back pain
• Decreased flexibility
• Muscle weakness
• Poor posture
• Nerve irritation/involvement
• Problems with joint alignment

Although it would be difficult to prescribe a generic exercise/stretching program that is appropriate for every woman, here are a few exercises that I feel would benefit all pregnant woman experiencing back pain:

Wall Push-Ups

Start your pregnancy exercises with wall push-ups, which work the pectoral muscles in the front of your chest and the triceps muscles in the back of your upper arm.

• Standing and facing a wall, lean forward and place your hands on the wall at shoulder height, slightly wider than shoulder-width apart.
• Keep your knees comfortably apart.  
• Slowly bend your elbows and lower your chest until your chin reaches the wall. 
• Remember to keep your back straight. 
• Then return to the starting position. 
• Gradually work up to 15 repetitions.

Squats With a Fitness Ball

Squatting during labor — even for short amounts of time — help open your pelvic outlet and allows more room for your baby to descend.  Practicing squats now will make it easier to squat during labor. Try squats with a fitness ball.

• Stand up straight with a fitness ball behind your back and against the wall, your feet about shoulder-width apart. 
• Be sure to have feet far enough from the wall that your knees do not pass the toes at the bottom of your squat.
• Slide down the wall until your knees reach a 90-degree angle, being careful to keep your heels flat on the floor. 
• Maintain upright posture - do not lean back over ball or bend forward as you descend.
• If you can't bend your knees to a 90-degree angle, simply go as low as you can — then return to the starting position. 
• Gradually work up to 10 repetitions.

Leg lifts

To strengthen your back and abdominal muscles, try leg lifts. 

• Start on your hands and knees, keeping your arms straight and your hands directly beneath your shoulders.
• Lift your right knee, straightening your leg behind you — ending with the raised leg parallel to the floor.
• Maintain level hips - do not roll to the side, and be sure to tighten
  your stomach.
• Repeat on the other side. 
• Gradually work up to 10 repetitions on both sides.

Side planks

The side plank challenges your stability and works the muscles along the side of your body.

• Lie on your left side and raise yourself onto your left forearm. 
• Place your left shoulder directly above your left elbow, keeping your shoulders, hips and knees in alignment.
• Again, do not roll to the side or lean back/forward
• Rest your right arm along the side of your body. 
• Hold for several seconds, and then lower yourself to the floor. 
• Gradually work up to 10 repetitions. 
• Repeat on the other side.

Step ups

To do a step-up, you'll need a small step stool — or you can stand in front of the stairs. 

• Position yourself near a wall or railing for extra balance or support, if needed. 
• Pushing primarily through your lead foot, lift your body up onto the step. 
• Then step backward to the starting position. 
• Alternate your lead foot each time you step up.
• Remember to keep your back straight and plant your foot entirely on the step. 
• Do as many repetitions as you can, depending on your fitness level. 
• Stop when you're fatigued or your form begins to suffer.

If you are new to exercise and fitness, or just don't know what to do, please first check with your doctor or a licensed physical therapist prior to starting an exercise program to reduce the risk of injury or increased pain.  

Call AZOPT at (623) 242-6908 to schedule an evaluation today if you feel you can benefit from a licensed physical therapist through your pregnancy.