Sore After Work? Here are Five Ways to Fix That

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What does perfect sitting posture look like? If the name of the title hasn’t given it away yet, 90° is the magic number to keep in mind!

What does that mean exactly? Dr. Grace Walker, physical and occupational therapist, shares 5 quick tips below will give you a better idea.

  1. 90° angle at your neck and shoulder
  2. 90° angle at your back and legs
  3. 90° angle at your lower and upper knee
  4. 90° angle at your foot and ankle
  5. 90° angle above and below your elbow
favi ergo 2 final

Walker PT Office Manager, Faviloa, demonstrates the “90 degree rule”.

While seated at your desk at home or work, keep these important postural cues in mind. Sitting down and working all day, one might find their head and shoulders begin to lean forward and their lower trunk begins to tilt backwards, creating a ‘slouched’ position.

This leads to none of the foundational postural muscles to engage, leaving the spine and shoulders vulnerable to injuries. Sitting with bad posture over a long period of time can also lead to nervous system problems.

By incorporating these 5 quick tips into your postural awareness, you can be on your way to reducing incorrect posture and pain! At Walker Physical Therapy and Pain Center, we have trained therapist to help assess your posture and design physical therapy programs to increase postural strength. We come up with personalized programs for each patient to provide results in a fun, affordable, healing environment.

Call Walker Physical Therapy and Pain Center to schedule an appointment with an expert and caring physical therapist!

1111 W. Town and Country Rd., Ste. 1

Orange, CA 92868

Phone: (714) 997-5518

www.walkerpt.com

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Workplace Ergonomics: Keyboard and Mouse Tips. Part 4 of 4.

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Young secretary with inflammation of the carpal tunnel

Dr. Grace Walker, physical and occupational therapist, shares tips on how to design an ergonomic workspace! This is a four part series, today being part 4 of 4. We will be investigating the proper selection of your keyboard and mouse!

If you’ve read the other three blog posts prior to this, you may be starting to see the pattern of how each workplace accessory plays into one-another. The proper chair gives you the ability to sit at your desk correctly, the proper desk allows you to position your monitor, keyboard, and mouse appropriately, and so on.

Selecting the appropriate keyboard and mouse helps reduce exposure to awkward postures, repetition, and contact stress. Here are four tips to consider when positioning and choosing your keyboard and mouse.

  1. Your keyboard may be of better service to you by utilizing a wrist rest to reduce pressure on the carpal canal. Repetitive pressure on the carpal canal can lead to inflammation and ultimately become carpal tunnel syndrome.
  2. Your keyboard should be directly in front you and allow your elbows to be close to your body with your shoulders relaxed.
  3. Keep the mouse close to the keyboard and consider alternating hands with which you use the mouse.
  4. Consider the use of split-keyboards, trackballs, and touch pads to ease the stress that normal keyboards and mouse may cause over time.

At Walker Physical Therapy and Pain Center, we have the ability to address all of the potential variables that may be causing pain related to lack of ergonomic support and repetitive motion injuries that may occur at home or in the workplace. We specialize in working to find the root cause of your ailments, and correcting them.

We come up with personalized programs for each patient to provide results in a fun and healing environment. Call Walker Physical Therapy and Pain Center to schedule an appointment with an expert and caring physical therapist!

 

1111 W. Town and Country Rd., Ste. 1

Orange, CA 92868

Phone: (714) 997-5518

www.walkerpt.com

 

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