Staszak Physical Therapy
  • Home
  • Physical Therapy
    • Motor Vehicle Accidents
    • Post Cancer Treatment
    • Pediatric Treatment
    • Vestibular Dysfunction Treatment
    • Pelvic Floor Dysfunction Treatment
    • Post-Surgical Treatment
    • Chronic Pain Treatment
  • Massage Therapy
  • Wellness Services
    • Personal Training
    • Small Group Classes
  • Staff
  • Blog
  • Contact

Tips for reducing back pain when working from home

5/18/2020

0 Comments

 
Tips for reducing back pain when working from home:

Work station ergonomics
You may have had an ergonomic assessment on your desk at work, but maybe haven't had such focus on you work station at home. Check out the picture below for areas to adjust. When sitting you back should be fully supported by your chair (that includes your upper pelvis) and your feet fully supported on the floor. Knees should be at hip level or just below. Arm rests are important for taking stress off your neck and upper shoulders so you don’t end up shrugging for 6+ hours while typing. The top of the monitor should be level with your eyes and about an arm’s length away from your face to limit eye strain and allow neutral neck position. 
ergonomics
Change positions often
Your body is made to move. Change positions from sitting to standing, if possible, and take movement breaks - walking, stretching, arm circles, head turns - anything to get yourself out of “computer posture” for a few minutes. Aim for a movement break every 30 minutes even if it’s just to do some shoulder blade squeezes and getting your eyes off the computer screen for 20 seconds.
stretching
Make exercise a priority
Pick anything you like to do; yoga, walking, running, basketball, etc. Movement is important for many physical health benefits including lowering blood pressure, lowering cholesterol, and blood sugar regulation. Regular exercise is associated with decreased risk for illnesses such as heart disease, stroke, and many cancers. Exercise has also been shown to decrease anxiety and depression and release endorphins, the “feel-good hormone."
brain scans
Jennifer Dunn, DPT
Staszak Physical Therapy & Wellness Center
0 Comments

Are you benefiting from ergonomics in the workplace?

7/20/2015

1 Comment

 
woman stretching at her desk
Ergonomics is about fitting the task to the person, and fitting the person to the task.  When ergonomic principles are applied in a work environment, many workplace injuries are avoided and work performance can be improved.

To have "good ergonomics", ergonomic risk factors with the task and the individual must be identified and eliminated or reduced.

THE TASK
  • Some common ergonomic risk factors associated with the task include:
  • Awkward postures.
  • Prolonged positions.
  • Repetitive movements.
  • Excessive force.
  • Contact stress.
  • Environmental conditions such as heat, cold, loud noise and poor visibility.
  • Vibration.
Awkward postures: Awkward postures are body positions that are uncomfortable, or put the body parts in use in a mechanical disadvantage.  Muscles and joints work most efficiently in specific positions, usually at the midpoint of the joint's range of movement.  When muscles are working at the same time as they are being stretched, they are more susceptible to injury.
Prolonged positions
Prolonged positions: Positions held for long periods of time can cause fatigue to supporting muscles which results in discomfort and can lead to injury if fatigued muscles are required to work.  Certain positions place increased pressure on body structures, and if held for long periods of time can cause damage to those structures.  A common example of this is the pressure exerted on discs in the lower back whenever the low back is in a flexed position such as driving or sitting in a chair.

Awkward positions

Read More
1 Comment

    Our Blog

    Read here for more information about our practice, industry news, tips for taking care of your body, and great recipes for healthy living.

    Categories

    All
    Acupuncture
    Back Health
    Billing
    Bladder Health
    Chronic Fatigue
    Chronic Pain
    Classes
    Corealign
    Cycling
    Depression
    Diet
    Ergonomics
    Fitness
    General News
    Headaches
    Hip Flexors
    Insurance
    Knees
    Mary Staszak
    Massage
    Michael Staszak
    Motor Vehicle Accidents
    Neck Pain
    Nutrition
    Our Team
    Pediatrics
    Pelvic Floor Disorders
    Personal Training
    Physical Therapy
    Pilates
    Posture
    Recipes
    Rehabilitation
    Rheumatoid Arthritis
    Running
    Sciatica
    Sleep
    Stress Reduction
    Stretches
    Swimming Pain
    Tennis
    Total Barre
    Unhealthy Snacks
    Urinary Health
    Vertigo
    Workplace
    Yoga

    RSS Feed

Returning you to living the life you love.
​

Copyright © 2013-2021 Staszak Physical Therapy & Wellness Center
488 E 11th Ave, Suite 150A   |   Eugene, OR 97401
Monday - Friday, 8:00 am to 6:30 pm   |   Saturday, 9:00 am to 2:00 pm
Phone: 541-505-8180   |   Fax: 541-505-7134
© Staszak Physical Therapy. All rights reserved.
  • Physical Therapy
  • Massage Therapy
  • ​Wellness Services​
  • Personal Training
  • Small Group Classes
  • Pilates & Yoga
  • CoreAlign


  • Our Staff
  • Your Visit
  • Insurances
  • Contact Us
  • Blog
  • Home
  • Physical Therapy
    • Motor Vehicle Accidents
    • Post Cancer Treatment
    • Pediatric Treatment
    • Vestibular Dysfunction Treatment
    • Pelvic Floor Dysfunction Treatment
    • Post-Surgical Treatment
    • Chronic Pain Treatment
  • Massage Therapy
  • Wellness Services
    • Personal Training
    • Small Group Classes
  • Staff
  • Blog
  • Contact