BODY MECHANICS AT THE OFFICE

Whether or not you realize it, you probably have a home office. You might not telecommute, and you might not have a corner, L-shaped desk or a computer with dual monitors, but most likely, there is a place in your home where you browse the web, check Facebook, answer emails, update your blog, or write the next chapter of your 200,000 word fan-fiction novel. There is a place in your home where you spend a lot of time sitting down, facing a screen. You’re thinking about it right now, aren’t you?

The fact is, people are spending more time in front of screens than ever before. According to a recent BBC article, adults in the UK are now spending more time on devices than sleep, and the New York Times reports that statistics in the U.S. are similar. Studies have shown, and it’s not too difficult to believe, that people are not just dependent on their devices, but also emotionally attached to the connectivity that they provide.

“But,” some might say, “I’m not wasting time on my device. I’m forced to be in front of my screen for work/school.” This may very well be true, but whether screen time is due to stacks upon stacks of paperwork or due to an unhealthy emotional attachment to connectivity with the virtual world, the result, at least for the human body’s ergonomic health, is the same. If we can’t tear ourselves away from our screens (for whatever reason), the very least we can do is make sure that our “home office” allows for the body posture that is least harmful to our health.

The Chair
Mayo Clinic says that the height of a chair should allow for feet to rest on the floor and for knees to be level with hips. A good chair also provides lumbar/lower back support. If your desk chair does not allow your feet to hit the floor, guess what - it's step-stool time for you! You should (preferably) have a desk chair with arm rests, and those arm rests should be used to keep your shoulders from lowering too far. What happens when you lower your arms too far for too long? It can, over time, lead to compression issues in the nervous structures in and around your neck, and stretch out muscles that need to be shorter to keep your shoulder joint mechanics on par. 

The Phone
Mayo Clinic also says that if one regularly uses a phone at the same time as a computer, the phone should have a headset so as to protect the neck from strain. Please, please, try not to hold your phone to your shoulder with your ear. We're all guilty of it sometimes, but efficiency comes at a cost.

The Monitor
The same article indicates that the monitor should be an arm’s length away and the top of the screen should be just below eye level. Where your keyboard should be depends on your diagnosis. Ask your PT for more information! 

Posture
No matter how flawlessly a workspace is set up, joint health still relies heavily on correct body posture. In other words, we can easily find ways to sit in our ergonomically correct home office that are not ergonomically correct. Three few helpful posture rules are:

1. Don’t slouch. It sounds obvious, but still difficult to remember!
2. Center your body in front of your monitor/keyboard.
3. Keep your thighs and knees level with your hips, if appropriate. And don't cross your legs! 

If your back pain occurs when your back is bent, you want to keep your knees below the level of your hips. If your back pain occurs when your back is too straight, you'll want to keep your knees above the level of your hips. A good general rule for those who are just correcting their posture for prevention's sake is to keep the knees level with the hips. 

Take Breaks
Taking a break to move around, even if it’s just to stand up and walk or stretch, is not only good for the body, but it’s been proven to increase the ability to focus, to decrease fatigue, and to improve mood.

So, do your best to separate yourself from your computer, phone, and television when possible, and when you can’t find enough willpower to say no to Facebook, or when deadlines are approaching, do your body a favor and relax or work in a position and location that optimize skeletal and muscular health. Get up and move around. Our social media gal, Anna, gets 10 minute breaks for every 50 minutes where the students are required to get up and walk around to refuel their bodies. We truly aren't meant to sit at a desk for 8+ hours per day. 

HOW CAN A PHYSICAL THERAPIST HELP WITH CANCER?

Physical therapists are trained and educated to understand all of your health conditions, including a cancer diagnosis, and apply them to human movement - we are human movement specialists. Your physical therapist will work with you to develop a specialized treatment program to address your specific needs and goals.

The American Cancer Society recommends people undergoing cancer treatment, and cancer survivors, perform consistent physical exercise to decrease fatigue, and improve the ability to perform normal daily activities. Studies show that exercise can improve an individual’s chances of surviving cancer. Physical therapists can design individualized exercise and treatment programs to reduce or prevent many cancer-related problems.

Physical therapists help people diagnosed with cancer before and after surgery. Before surgery, they evaluate individuals for any of the problems listed above, and help address them. After surgery, they can help with the healing of the incision site, improve circulation, reduce pain, and minimize scarring. They evaluate individuals for any physical therapy treatment needs, and, by designing individualized treatment programs, help them recover and heal faster than they would on their own.

Your physical therapist may work with you to improve your:

Comfort and well-being. Cancer and cancer treatments can cause symptoms such as pain, burning sensations, numbness, tingling (neuropathy), cramps, spasms, and weakness. Your physical therapist may apply hands-on techniques (manual therapy) or technologies like electrical stimulation to help decrease your pain and alleviate your symptoms. The physical therapist may teach you gentle exercises or techniques to perform at home to aid your recovery. All of these options may reduce or eliminate the need for opioid pain medication.

Aerobic capacity. Cancer or cancer treatment may have decreased your ability to process oxygen (aerobic capacity), causing fatigue. Research shows that aerobic exercise, such as walking on a treadmill for at least 20 minutes 3 times per week, may help improve aerobic capacity, reduce fatigue, and optimize healing. Your physical therapist can assess your aerobic capacity and determine the best aerobic activities for you.

Bone density. Lack of activity and certain cancer treatments can cause weakening of your bones, which could lead to bone fractures. Certain types of exercise can prevent bone loss and maintain bone strength. Your physical therapist can teach you safe and effective exercises to help steadily build your bone strength.

Lymphedema and swelling. Certain cancer treatments can result in lymphedema (swelling in the arms or legs) or other types of swelling. Your physical therapist can use several methods to reduce, control, and prevent lymphedema and swelling, such as specialized gentle massage, special movements and exercises, and application of compressive garments such as arm sleeves, gloves, and leg stockings.

Surgical incisions. Your physical therapist can help you care for any surgical incisions and sutured areas, by checking for infection and assisting with dressing changes. The physical therapist also can help prevent some kinds of scarring and skin tightness as the suture line heals. Your physical therapist can use very gentle massage or certain technologies to keep the skin as soft and pliable as possible.

Body weight. By creating an exercise and physical activity program tailored just for you, your physical therapist will help you reduce body fat and maintain a healthy body weight, which can improve your energy levels.

Mood. Exercise helps elevate mood and reduce depression in everyone, including cancer patients and survivors. A diagnosis of cancer, and cancer treatment, can be stressful and cause mood changes in anyone. Proper exercise, individualized for each person by a physical therapist, can help reduce stress and improve mood.

Brain fog. Exercise helps relieve brain fog. Your physical therapist can design an individualized program of exercise that can help reduce memory loss and brain fog.

Daily activities. Your physical therapist will discuss activity goals with you and use them to design your treatment program. Cancer survivors usually increase their physical activity gradually; your treatment program will help you reach your goals in the safest, fastest, and most effective way possible.

Walking. Your physical therapist will help improve your ability to walk using techniques such as strengthening exercises, walking training, and balance activities. If you have nerve damage (neuropathy), your physical therapist may provide bracing and other techniques to make it easier or safer for you to walk. Your physical therapist also may recommend using an assistive device, such as a walker or cane.

Sports training ability. Athletes undergoing cancer treatment can continue to train for their sport to a degree, depending on the type of cancer and treatment. Physical therapists design safe, challenging, sport-specific training programs to help athletes reduce loss of fitness and strength during cancer treatment.

Motion. Your physical therapist will choose specific activities and treatments to help restore normal movement in any stiff joints. These might begin with "passive" motions that the physical therapist performs for you, and progress to active exercises and stretches that you do yourself. You can perform these motions at home to help hasten healing and pain relief.

Flexibility. Your physical therapist will determine if any muscles are tight, start helping you to stretch them, and teach you how to stretch them at home.

Strength. If your physical therapist finds any weak or injured muscles, the physical therapist will choose, and teach you, the correct exercises to steadily restore your strength and agility.

Coordination. Your physical therapist will help you improve and regain your coordination and agility, so you can perform household, community, and sports activities with greater ease.

Balance. Your physical therapist will examine your balance, and choose specific exercises that you can perform in the clinic and at home to improve your balance and prevent falls. Your physical therapist may also teach you how to use a cane or walker to help maintain your balance when walking and standing.

Home program. Your physical therapist will teach you strengthening, stretching, and pain reduction exercises to perform at home. These exercises will be designed specifically for your needs.

HEALTHY TIPS FOR EACH DECADE

• Starting healthy habits early can help stave off many age-related health conditions. In addition to 9 things physical therapist want you to know about healthy aging, here are some decade-based tips from physical therapists.
   

• 2 Tips for 20s:

  1. Be active 30 minutes per day to make it a habit for life. Regular exercise in the present is a great way to keep serious health issues such as heart disease and diabetes out of your future.
  2. Did you realize bones begin losing density in your mid-20s? Then put down your smartphone and get up and move! Dance. Jump rope. Run. Weight-bearing exercises are key to avoiding osteoporosis later in life.
      

  3 Tips for 30s:

  1. Feeling pressed for time? Chances are you’re being asked to do more at work and at home. But this isn't the time to cut corners with your health. Make sure you continue to eat well, get adequate sleep, and exercise regularly.
  2. Saving for retirement? Adopt the same attitude about your long-term health. Just like a financial planner can make sure you're putting enough money in the bank, a physical therapist can evaluate your current weaknesses and outline a plan to make them future strengths.
  3. Testing your physical limits? Many people in their 30s challenge themselves with road races, bike rides, and obstacle courses. These activities are an excellent way to stay motivated and active. But be sensible, too. Ease into new routines and allow your body time to adjust to stresses that could lead to injury.
      

  4 Tips for 40s:

  1. Stand up for your health! Some inactivity researchers believe that prolonged sitting is so detrimental to your health that exercise doesn’t offset its negative effects. So get up from sitting at least once an hour, and more if you can.
  2. It's time to diversify. Does your exercise routine include aerobic exercise, strength training, and flexibility activities? If not, have a physical therapist evaluate you and make recommendations for safely addressing areas you’re neglecting.
  3. Women who experience bladder leakage after childbirth should know that urinary incontinence is common but not normal. It's treatable, too. Find a physical therapist who specializes in women';s health.
  4. Don't start acting "over the hill." Sure, aches and pains may increase in your 40s. But that doesn';t mean you have to live with them. Act your age by doing something about it. Physical therapists can often treat your pain without the need for surgery or long-term use of prescription medication. What are you waiting for?
      

  5 Tips for 50s:

  1. See the world, and exercise, too. Traveling for work or pleasure shouldn’t derail your healthy habits. Physical therapists can suggest exercises you can do on the go, anywhere.
  2. Bone up on your bone health. Menopause contributes to increased loss of bone density, making bones more brittle and prone to breaking. The older you get, the more important it becomes to get the recommended amount of calcium and vitamin D, and perform weight-bearing or resistance exercises 30-60 minutes at least 3 times per week.
  3. Imitate a flamingo. If you can’t stand on one leg for 5-10 seconds, that’s a sign your balance needs immediate improvement. Don’t let a fall be your wakeup call.
  4. Be active every day. The older you get, the more important it becomes to be vigilant about your health. Each week, you want 2.5 hours of moderate-intensity aerobic physical activity, 1.25 hours of vigorous-intensity activity, or an equivalent combination of the two. The best way to do that is to strive for activity every day.
  5. Get a second opinion. People in their 50s often experience the first major signs of aging. If you've tried to manage your health on your own thus far, now is the time to get off of the Internet and in front of a physical therapist, who can provide an expert assessment of your health that will be key to your ability to maintain your independence.
      

  6 Tips for 60s and Beyond:

  1. Take the pressure off. Regular physical activity is more crucial than ever, but if aches and pains are making walking or jogging a chore, move some of your exercise to a pool, where you can work just as hard with less pounding. (Oh, and see a physical therapist about those aches and pains!)
  2. Get balanced. One-third of adults over age 65 are likely to fall each year, and those falls will lead to more than 700,000 hospitalizations. Unfortunately, too many people realize they are falls-prone when they experience their first fall. Be proactive. See a physical therapist for a balance assessment and a personalized improvement program.
  3. Preserve your mental health with physical activity. People who are physically active—even later in life—are less likely to develop memory problems or Alzheimer's disease.
  4. Maintain your intensity! Studies show that people in their 60s, 70s, and even 80s and older can make improvements in strength and physical function, which is associated with improved health and quality of life. But that can’t happen unless your physical activity is intense enough to produce gains in muscle strength. Don't do this alone. A physical therapist can prescribe an exercise dosage adequate enough to generate results.
  5. Strive for 60 minutes. Not the TV show! Set a goal to be physically active 60 minutes a day. You don't have to do it all once. Ten-minute increments count, too.
  6. Team up. If you're retired, what better way to stay close to longtime colleagues than to make time to walk together? Whatever the activity, doing things as a team will keep you accountable and provide social interaction.

  As experts in movement, physical therapists will work with you to help you prepare for aging, treat the effects of aging, and help you #AgeWell at any age.