THE OFFICE EFFECT TIP OF THE WEEK

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TIP OF THE WEEK, October 25th, 2011:

• Take a Stand Against Heart Attacks – Getting up out of your chair and moving around, at least once an hour, can improve your metabolism, blood circulation, and even reduce your risk of heart attacks by up to 50%.

TIP OF THE WEEK, October 18th, 2011:

• Positive Reinforcement - Whenever you get an ache or pain, don’t just pop a pain pill or soak in a hot bath. Give yourself some positive reinforcement by exercising and pulling yourself out of pain. Take control of your body.

TIP OF THE WEEK, October 11th, 2011:

• Icing vs. Heating – When you have an injury and there is swelling, you should ice. If you have a pulled or strained muscle and there isn’t swelling, you should heat. Alternating ice and heat can also reduce muscle spasms and increase blood flow.

TIP OF THE WEEK, October 4th, 2011:

• Standing up properly – When you are moving from a seated position to a standing position, keep your chest and head up. Use your legs and butt muscles to propel you to a standing position instead of your back muscles.

TIP OF THE WEEK, September 27th, 2011:

• Repetitive Stress Check – If you experience pain in your back or neck, stop and investigate. Check to see what kind of Repetitive Stress you may be doing. If you’re sitting improperly or repeating a movement excessively, this may be the cause of your pain.

TIP OF THE WEEK, September 20th, 2011:

• Did you know… – Bending and twisting to pick something up increases the pressure on your spine by up to 300%? That’s why it’s the #1 way to hurt your lower back. So face the object you’re picking up head-on, and bend your knees.

TIP OF THE WEEK, September 13th, 2011:

• Bad Backpacks – To avoid back pain from wearing a backpack (think of your kids), you should wear both straps and have them pulled tight so the backpack is close to your body. 80% of back injuries in kids are from their backpacks!

TIP OF THE WEEK, September 6th, 2011:

• Proper Pillow Height – Make sure your pillow is not so fluffy that it causes your head to pitch forward (chin towards chest) when you lay on it. This can destabilize your neck, causing neck pain and headaches.

TIP OF THE WEEK, August 30th, 2011:

• Injury recovery time frame – Depending on your injury, Physical Therapy can take 2-4 weeks to reduce pain and 6 months for your injury to be considered rehabilitated. It takes up to a full year, however, for your injury to be stabilized to the point that you don’t notice it anymore.

TIP OF THE WEEK, August 23th, 2011:

• Icing an injury – When icing an injury, such as a lower back hernia or a swollen knee, make sure you have both ice and water in the icepack. Recommended icing time: 10-30 minutes.

TIP OF THE WEEK, August 16th, 2011:

• Exercise = Back Pain Relief – Multiple studies show that exercising is more beneficial than resting or stretching when you have back pain caused by sitting at a desk.

TIP OF THE WEEK, August 9th, 2011:

• Walk it off! – If you experience lower back pain in the morning, simply taking a walk on level ground can relieve your pain by warming up the muscles in your back and reducing swelling in your discs.

TIP OF THE WEEK, July 26th, 2011:

• Say No to Crack - Instead of cracking or stretching your neck when you’re in pain…exercise! Our 5-minute upper body exercise series will help you stay out of pain all day, especially at the office.

TIP OF THE WEEK, July 19th, 2011:

• Twist and Shout – Bending and twisting to pick something up, even if it only weighs a few pounds, can cause a back herniation. Always pick things up, close to your body, directly in front of you, and with your knees bent.

TIP OF THE WEEK, July 12th, 2011:

• Improve your digestion! – There are nerves that run from your lower spine to your intestines and colon. Sitting with your lower back rounded can pinch these nerves and cause constipation and/or incontinence. Try using a lumbar pad or small pillow in the small of your back to help you sit correctly at work.

TIP OF THE WEEK, July 5th, 2011:

• Terrible Toothbrush – When you get out of bed in the morning the discs in your lower back may already be swollen and bending over your sink to brush your teeth may aggravate them further. Stand in an upright position while brushing and use a cup of water to rinse. 4 out of 5 dentists recommend it.

TIP OF THE WEEK, June 28th, 2011:

• Laundry Room Blues – Doing laundry is a pain, but it shouldn’t cause pain. Repeatedly bending and twisting at the waist to load the washer and dryer puts unnecessary strain on your lower back and can cause disc herniations and pain. Simply put the basket on a chair directly in front of the machine you are using.

TIP OF THE WEEK, June 21st, 2011:

• Crossed Leg Conundrum – At work or relaxing on the couch, if you consistently cross the same leg you may find yourself suffering from Sciatica and lower back pain. Crossing the legs stretches and weakens the hip and glute muscles. Those muscle can then spasm and put pressure on the Sciatic nerve. The Solution: 1. Stop crossing your legs or switch them up frequently. 2. Do specific exercises to strengthen the hip, glute, and inner/outer thigh muscles.

TIP OF THE WEEK, June 14th, 2011:

• Cruel Commute – The drive to and from work each day is a major cause of pain and poor posture. Set up your car to promote pain free driving. Move your seatback up and adjust your mirrors accordingly so that you have to maintain proper posture to see what’s behind you. Also, keep your hands at 4 o’clock and 8 o’clock to reduce shoulder and neck stress.

TIP OF THE WEEK, June 7th, 2011:

• Don’t take pain lying down! – In many cases, lying down to ease a sore lower back can actually make it worse. It can cause existing herniations to further swell and become more painful. Try performing specific lower back exercises or simply go for a walk around your neighborhood. This will stimulate the muscles and increase blood flow to the area.

TIP OF THE WEEK, May 31st, 2011:

• Desk Neck – If your computer monitor is too far away you will naturally extend your head forward to see it better. This dramatically increases the load that your poor neck muscles have to bear and can lead to headaches, neck spasms, and postural distortions. Bring your monitor closer so that you can work comfortably with your head in its correct, postural position.

TIP OF THE WEEK, May 24th, 2011:

• Carrying the Kiddies – For those of you with children, be aware that carrying the little ones can cause some painful conditions. This is especially true if you tend to hold them on the same side. Your hip will automatically hike up on that side, stressing the hip flexors and causing lower back spasms, muscle imbalances, and hip instability. Switch sides often and most importantly, exercise to strengthen your core and upper body.

TIP OF THE WEEK, May 17th, 2011:

• Fat Wallet Syndrome – No, it’s not a real medical condition but it can cause real problems. Sitting for extended periods of time with a wallet in your back pocket can cause your hips to shift to one side. This can lead to lower back pain, Sciatica, and hip instability. Try using a smaller front pocket wallet or get yourself a Man Purse. Sorry…we mean European Shoulder Bag.

TIP OF THE WEEK, May 10th, 2011:

• Twist and Shout – Bending and twisting to pick something up, even if it only weighs a few pounds, can cause a back herniation. This can hurt so badly it will make you shout out in pain. Always pick things up, close to your body, directly in front of you, and with bent knees.

TIP OF THE WEEK, May 3rd, 2011:

• Purse Curse – Even a light purse will automatically cause your shoulder to lift up to keep the strap from slipping off. Over time this can cause upper back and neck pain as well as uneven shoulders. Wear your purse across your body to evenly distribute the load. If you carry a backpack, use both straps. That’s what they are there for.

TIP OF THE WEEK, April 26th, 2011:

• Lazy Lifting – Whether it’s your kids or a bag of groceries, take the time to lift correctly. Keep the load close to the front of your body, elbows down, then bend your knees and exhale as you lift to prevent painful back spasms and herniations.

TIP OF THE WEEK, April 19th, 2011:

• Have a Healthy Easter - Bend your knees instead of your back when hiding your Easter eggs.

TIP OF THE WEEK, April 12th, 2011:

• Be a detective! – Pay attention to the activities you do throughout the day. Any movements that you repeat, especially in one direction or to one side, could be the cause of your pain.

TIP OF THE WEEK, April 5th, 2011:

• Stretching isn’t always the answer – If you’re having lower back pain and stiffness, stretching or rounding your back can actually make your pain and injury worse!

TIP OF THE WEEK, March 29th, 2011:

• Keep your head up! – Whether working out or walking the dog, looking down can cause neck muscles to strain, causing pain. Remind yourself to keep your head up!