How to decrease BACK/NECK PAIN at work

Two easy ways to decrease back/neck pain at work are to improve your posture and to change positions more often.  So for those of you who sit at work most of the day, here are some legitimate excuses for getting away from your desk at least once every hour.

1. To go to the bathroom.
2. To get your morning coffee.
3. To refill your water bottle.
4. To get some fresh air.
5. To stand up and stretch (stand up and lean backwards at least 1-2 times).
6. To ask a coworker a question (instead of an email).
7. To walk around the building (it may be better not to do this every hour if you want to keep your job).
8. To rally up your lunch crew.
9. To simply rest your brain and eyes for a moment.
10. To talk on your cell phone briefly or to send a text (pending work regulations, of course).

If you have to sit most of the day at work, be sure to use low back support in your chair. If your work chair is not ergonomic, take the initiative to find or request a new one. Your back will thank you.

Maintain a HEALTHY WEIGHT for future Pain Prevention

You may not experience pain right now, but you will as you age. Don't you remember growing up and hearing your parents or grandparents say it hurts to grow older? "My back hurts...I'm just getting old." But do you have to hurt as you grow older? Maybe. But what steps can you take to decrease the chance of arthritis pain later in life? Here is a list of tips for maintaining a HEALTHY WEIGHT (no matter how old you are).

1. If you are going to snack, snack on healthier foods!
2. Drink more water!
3. Drink less sugar-filled, calorie-filled drinks!
4. Be more active!
5. Start exercising (you can even start with 5-10 minutes of walking)!
6. Decrease your fried food intake!
7. Replace red meat with white meat or fish at least 1x/week.
8. Stand up more. It burns more calories than sitting.
9. Eat more fruits and veggies!
10. Think of ways to decrease your volume of food consumption!

Please share any success stories or additional tips that have worked for you!

Fall prevention for PAIN PREVENTION

Falls should be prevented at all costs for those who want to prevent pain. This is true at any age. So here are some common risk areas for falls.

1.  Wet floors (bathroom, kitchen, restaurants, stores).
2.  Walking in the dark (walking to bathroom in the middle of the night, walking outside in unlit areas)
3.  Walking in the rain, ice or snow.
4.  Walking too fast or being in a rush.
5.  Doing multiple tasks at once (carrying something while reaching for something else and turning at the same time)
6.  Stairs.
7.  Doorways.
8.  Curbs.
9.  Changing ground surfaces (from sidewalk to grass or tile to carpet, etc.)
10. Obstacles/objects on the floor in your home.
11. Getting in/out of bathtub or shower.
12. Sitting down/standing up carelessly.
13. Walking/running on uneven surfaces.

So start thinking about SAFETY and FALL PREVENTION today! Your body will thank you.

Foot Pain from PLANTAR FASCIITIS

If you already have plantar fasciitis, here are some things you can do to help treat it. These things can also be done regularly to help prevent plantar fasciitis (foot pain in the arch and/or heel from inflammation of the plantar fascia).

1. Wear proper shoewear, especially when doing excessive walking, running or exercising.
2. Stretch your plantar fascia and calf frequently, especially before/after exercise.
3. Use ice or an ice pack for 5-10 minutes at least 1-2x/day.
4. Massage the arch/heel of your foot with deep pressure for 10-20 minutes at least 1x/day.
5. Avoid the activities that aggravate your pain (excessive walking/standing activities).
6. Move your ankles around a lot, especially upwards (toes up toward your nose). Do this when you are sitting or lying down, right before you stand up.
7. If you notice pain just starting, prevent it from getting worse by increasing the amount you do numbers 1-6.

Daily tasks that cause LOW BACK PAIN

These are some specific types of injuries that cause low back pain.

1. Falls. Falling can cause numerous injuries, from broken bones to torn muscles/tendons to internal bleeding and worse. So do whatever it takes to prevent falling.
2. Lifts. Lifting wrong is a major cause of low back pain. The heavier the object you are lifting, the higher the risk for injury. So be sure to lift the right way, whether you are lifting a 5-lb. or a 50-lb. object.
3. Housework. Doing housework can easily cause low back pain if you do it incorrectly. So be sure to check your body mechanics with every part of your housework.
4. Yardwork. Similar to housework, yardwork also needs to be performed with caution and with intentionally good technique. This is especially true when working with heavier equipment or with strenuous outdoor tasks.
5. Exercise. Exercise is so important for improved health, and I recommend it to all my patients. However, I have also treated many patients who injured their backs from exercising. So be sure to learn the proper exercise techniques. Then check your technique every time you do the exercise.
6. Sports. Some sports injuries are pure, unavoidable accidents. But many are preventable, with proper warm-ups, stretching, staying warm (ex: baseball), shoewear (ex: running), slowly working up to higher levels, and/or sports-specific strengthening.

Over the next few days I will talk more about these areas in greater detail. Stay tuned! You do not have to live with low back pain if you take the necessary steps to prevent it!

Lumbar Support for BACK PAIN

There is one simple and easy way to sit with improved posture, no matter what chair you are sitting in: to use a lumbar support or lumbar roll. Here are a variety of things you could use for back support. Just place them behind your low back, no matter where you are sitting. You could buy a lumbar roll, but here are some things you probably have around the house that will be just as effective.

1. Roll up a medium-sized bath towel.
2. Fold or roll up a small blanket.
3. Fold up a tablecloth or sheet.
4. Find a small, decorative pillow.
5. If you are in public and do not have a pillow, roll up your sweater or jacket.
6. For women--try using your purse.

The important thing to remember is to use lumbar support consistently. This includes in the car, in your recliner, in waiting rooms, at lunch, when reading, when watching TV, when on your computer, at work, and any other time you have to sit, especially for long periods of time.

Slumped posture may not cause you back pain right now, but it will in the future. So make a choice today to start new posture habits! Your back will thank you.

Healthier Ways to Watch Football

This is dedicated to my husband.

Do you like to watch football? If so, here are some ideas for you. If you don't watch it, share these tips with someone you know.

1. Lie on your tummy for a few minutes while watching.
2. Do ab crunches while watching.
3. Do push-ups on the commercial breaks.
4. Have a push-ups competition with your buddies on commercial breaks.
5. Use your stationary bike or treadmill while watching.
6. If you don't have a stationary bike, lie on your back and bicycle with your legs for an ab workout.
7. Check your back position right now (if you are watching football as you are on your laptop) and see if you can improve it.
8. Munch on something that is tasty and nutritious (grapes, chicken tacos, trail mix, etc.).
9. Choose the light or lower calorie version of your favorite gameday drink.

Enjoy your team! Be thankful for your health! And enjoy a healthier football weekend!

Neck pain prevention for a multi-computer work station

If you work at a desk where you have to read multiple computer monitors, here are some posture/body mechanics tips!

1. Get a chair that can easily raise up and down (the more it can go up the better). Be sure when you have to look up to raise the height of the chair so that you can look more straight forward. Or if you have to, maybe stand sometimes, when you have to read the higher monitors.

2. Get a chair that rolls easily, so that you can roll side to side when reading monitors that are farther away from the middle.

3. Get a wireless keyboard so that you can have it on your lap when you have to scoot toward the sides of the desk.

4. Get several wireless mice and position them on different parts of the table.

5. Stand up or walk around at least 1-2x every hour.

6. Consider a keyboard slideout mechanism (at least one for the center part of the desk) and maybe even 2-3 of them for when you scoot to different parts of the desk.

7. Keep your neck in a neutral position. Try not to strain your neck forward. Keep your ears lined up with your shoulders.

8. Make sure your shoulders are in a relaxed position while you are sitting/typing. You should not have your shoulders shrugged up when sitting at the compter.

9. Use a lumbar roll for low back support (or roll up a towel and place it behind your low back) when sitting to help your posture (from the bottom up).

I am happy to welcome comments/questions!

Low Back Pain with laundry

Home chores, if done incorrectly, can cause major low back pain. I personally know many people who have injured their backs in this way. So what are some specific housework activities that you should check your body mechanics for? Today let's focus on laundry! Even if you do not do the laundry, these are still tips you can use with other activities.

When loading the washing machine, keep your back straight! Pick up the entire basket (via squatting, not bending) and hold it in front of you at waist height, while loading the clothes. You can use one leg to help hold the basket between your body and the front of the washer. Another option is to do your squats for the day and squat down several times (without bending your back forward) to pick up the clothes out of the basket. Another option is to carefully lift the entire basket and pour all the clothes into the washer. Just remember to keep your back straight as you lift and lower the basket.

When taking wet clothes out of the washer, lift one leg back behind you as you lean forward and try to keep the straight position of your spine as you reach down. This is the same technique golfers use when picking up a golf ball. Then stand upright with feet spread apart. Squat with your back straight and toss the clothes into the dryer. Be extra careful not to twist your back during the transfer of clothes from washer to dryer.

To remove clothes from the dryer, either squat, kneel or sit on a step stool in order to keep your back straight. Don't forget to keep your back straight as you lift the full laundry basket (via a squat). And do not twist your back to turn with the basket. Just take small steps whenever you need to turn.

Can you think of housework activities that you have been doing wrong?

Preventing Shoulder Pain Part 2

Here are some simple exercises that you can do to prevent shoulder pain and keep your shoulders mobile and strong.

1. Roll your shoulders in backwards circles. This is most easily done in the standing position with your arms down at your sides. Repeat 10 times.
2. Squeeze your shoulder blades backwards and together. Hold the position for 5-10 seconds. Repeat 5-10 times.
3. With your thumbs pointed upward, reach up in front of you until your arms are stretched overhead. Hold the position for 3 seconds. Repeat 3 times.

Be sure to do all of these in a slow and controlled way, in order to minimize risk for injury during the exercise. If you already do shoulder exercises, be sure to check your technique. I go to a gym regularly, and I often see people performing exercises incorrectly, which increases their risk for pain and injury. If you hurt yourself, you will limit your ability to work out in the future, so prevention is the key!

Preventing Shoulder Pain 101

Good news! The best way to prevent shoulder pain is to use proper body mechanics. This is something you have likely heard about for the back, but it is just as important for your the rest of your body. So here are a few tips on how to protect your shoulders and prevent shoulder pain/injury.

1. Before you raise your arms up overhead, turn your thumbs upward.

2. Before you raise your arms overhead, sit/stand up tall.

3. Avoid lifting heavy objects higher than shoulder height (use a step stool if needed).

4. Be careful not to twist your shoulders when you are holding something heavy (especially with one hand).

5. Your shoulders are in their most stable position when your arms are down, with your elbows close to your waist. This is the position they should be in if you are lifting or carrying something heavy.

6. Avoid repetitive overhead lifting of heavy objects (this can be a big problem at work, if your work station is not ergonomic).

7. In general, practice good posture, which aligns your spine, shoulder blades and shoulders. When sitting or standing upright, your shoulders should be be resting in a vertical line below your ears.

8. If an activity starts causing you shoulder pain, stop it immediately. Then modify how you do that activity the next time. If it is hurting and you continue to do it the same way, it will likely get worse and may cause more serious tissue damage. 

Tune in tomorrow for more shoulder tips.

Do you have any comments about shoulder pain you have experienced in the past and what helped you?

Low Back Pain Prevention 101

Low back pain prevention is actually quite simple and comes down to 2 main rules.

1. Don't bend your back.
2. Don't twist your back.

If you can keep these 2 rules during your daily functioning, you will not injure your low back. Low back injuries typically occur in one of these two positions. For example, bending forward to unload the dishwasher or twisting to put laundry from the washer into the dryer. The more weight you are holding when you do one of these things, the higher risk for low back injury. Obviously in your daily life you need the mobility to be able to do some bending and twisting, but if bending or twisting must be done, do it the right way. If not, you may be getting P.T. soon.

So how do you bend without hurting your back? First, you have heard the old saying: "bend with your legs, not with your back." Squat instead of bending forward. Use your legs to their advantage. They were made to do the work of lifting. Your back was not made for that. Stick out your bottom in order to keep your back straighter when squatting (such as when you brush your teeth). Keep your vertebrae in the same position as when you are sitting upright or standing tall.  That is the only stable back position.

How do you twist without hurting your back? Avoid twisting by turning your whole body instead of twisting your back. Take more steps with your legs so that your back stays straight. If you must twist, do so very slowly and without holding much weight. Take your time when doing housework or yardwork tasks in order to do them without twisting. Shift weight from one leg to the other while doing things like sweeping or raking. Be cautious with vaccuuming, laundry and outdoor power tools; check your back position as you do these tasks.

Lastly, especially avoid forward bending and twisting together!!! That is a recipe for a low back disaster.

Have you hurt yourself doing housework or yardwork the wrong way? Please share your story.

How to be healthier this Thanksgiving

Here are some ideas about how to not consume 10,000 calories this Thanksgiving...

1. Enjoy just 1 plateful of your favorite Thanksgiving foods. Pass on the 2nd and 3rd rounds.
2. Don't get every food option just because it is there. If you do not like the food that much, don't just eat it. (example don't get turkey and ham if you really prefer turkey).
3. Choose to eat only 1 or 2 starches instead of 4 (is there one that you can live without--maybe bread?).
4. Use low or non-fat creams for cooking or condiments (light sour cream, low fat milk, margarine, fat free whipped toppping).
5. Make one of your veggies outside of a casserole (steamed green beans or corn).
6. Choose only 1 slice of pie or a couple of mini-slices.
7. Save calories by drinking water instead of soda or tea.
8. Go for a walk or play ball outside on Thanksgiving afternoon.
9. Stop eating when you are full. Do not wait an hour and then fill up again. Wait until the next mealtime.
10. Be thankful for your body/health and think of how to improve it!

Low back pain related to sitting posture

Bad sitting posture may not cause you immediate pain, but down the road it will. This is especially true if you have a desk/computer job where you sit most of the day. Slouched sitting posture, done all day, every day, will cause progressive changes in your spine, making it less stable and more prone to injury in the future.

So here are a few tips for improving your sitting posture.

1. Adjust the height of your chair so that you are sitting upright.
2. Stand up for at least 1-2 minutes every hour that you are sitting.
3. Use a rolled up towel or small pillow behind your low back for lumbar support.
4. Make sure that there is a small arch in your low back most of the time when sitting.
5. If the chair you use most of the time forces you to have bad posture, find a different one that gives you better back support.
6. Good posture starts in the low back, not the shoulders. Once your low back is upright, the upper back, shoulders and neck will be more upright also.
7. If possible, do some work in the standing position.
8. Walk around during your lunch break or other breaks. Walk more when you are not working.

Do you have any other suggestions that have helped you to prevent back pain at work?

Why think like a PT?

Welcome to Think like a P.T. (Physical Therapist)! I am a Physical Therapist, and my career passion is to teach you how to prevent pain! I hate pain, and most all of us do. So why not prevent pain before it starts?!! I have learned that prevention is easier than treatment of pain. It may take a little time and effort, but it is worth the cost. Think of it as an investment in your body! It is the only body you have, so take care of it in order to prevent pain, both now and especially down the road (when you are older...).

Maybe you have pain already, in which case you need some treatment (maybe PT). But hopefully you are reading this before you experience major pain or an injury. My goal in this blog is to help you learn how to think differently. Think like I do, as a PT. My PT hat is always on, so I look at the world from that perspective. I look at how people walk and try to figure out what is wrong with them. I look at how everyone lifts things. I look at how people exercise and see their risks for injury.

If you are passionate about your career, you probably look at the world from that perspective (a dentist looks at the teeth of everyone he meets--not just in the clinic). So tune in for my tips on pain and injury prevention. Your body will thank you.

Do you have any pain or injury topics that I can address? I would love to cater my blog to your needs and requests.