GarberPT_Discovering Proper Ergonomics for Your Home Office

GarberPT_Discovering Proper Ergonomics for Your Home Office

NEWS L E T T ER

AUGUS T 2 0 2 0

We are a VA Participating Provider DISCOVERING PROPER ERGONOMICS FOR YOURHOME OFFICE

INSIDE: • Have You Thought About Investing In A Standing Desk? • Staying Motivated To Eat Healthy • Exercise Essential

HEALTH & WELLNESS The Newsletter About Your Health & Caring for Your Body

DISCOVERING PROPER ERGONOMICS FOR YOUR HOME OFFICE

With all of us working from home, it can be difficult to find a comfortable workspace. However, it is important to make sure that the ergonomics in your office are functioning properly, in order to avoid developing unwanted aches and pains. When working from home, ask yourself, “how do I maintain my posture throughout the day?” Do you catch yourself slouching frequently? Do those last couple hours of the workday leave you achy and ready to call it quits? If you are experiencing aches and pains, especially in your neck or back, poor posture is probably to blame. Fortunately, posture can be improved with some ergonomic changes. For more information on how to optimize the ergonomic setup of your home office, or additional tips for beating daily aches and pains, contact Garber Physical Therapy today. Making the most of your work-from-home days If you work from your home office all day, it is important to have a proper ergonomic setup. Make sure that you are at a proper height with your desk chair and computer, so you don’t have to slouch or lean forward. Additionally, make sure your chair has the proper lumbar support needed to help you sit straight while you’re working. These simple steps can help tremendously with your overall posture. If you are at a desk for extended periods of the day, it

is important to make sure your back posture is okay. Sit upright, place your feet flat on the floor, and try not to cross your legs. Make sure there is a small gap between the back of your knees and the chair. Having a chair with strong back support and padding is also recommended for making your upright position more comfortable. In addition to making the most of your home office, it is also important to make sure you are taking care of your body. When working from home, it is no secret that most of the day is spent with limited levels of mobility. It is important to make sure that you get up every 30 minutes or so and take a small walk, at least for a minute or two. This will help in loosening up your muscles and joints, as well as initiating a stronger blood flow. Exercise is incredibly important in general, especially if your job involves several hours of inactivity. When you exercise, you are stretching and strengthening certain muscles of your body, including problem areas such as your neck and back. Taking even a small amount of time to walk or jog around the neighborhood every day after working from home can highly improve your posture and gait – in addition to helping you get you out of the house for some time!

Have pain that won’t go away? We want to help you! Call us at 864-583-6420 (Spartanburg) or 864-469-9936 (Greer)

Call Garber Physical Therapy to talk with your physical therapist today!

3. If further assessment is

1. Feel free to call us and ask to speak to your therapist.

2. Your therapist will tell you the possible causes of your pain as well as precautions you can take at home.

warranted, your therapist might recommend you come in for an appointment.

Have You Thought About Investing In A Standing Desk?

participated in some sort of integrative support program for their standing or adjustable desk stood for an average of 50 minutes longer each day than those who did not. At the end of the day, make sure you’re comfortable No matter how you choose to work from home, ergonomics is an important concept to keep in mind. Ergonomic laptop desks and chairs can promote proper posture and decrease the risk for back problems, while workplace design can make an impact on your overall happiness, productivity, and well- being. At the end of the day, make sure you’re comfortable – don’t let the daily stresses of working from home take a toll on your physical health! There are several steps you can take to improve your posture, strength, energy, and overall wellbeing throughout the workday. For more information, contact Garber Physical Therapy today.

Did you know that standing burns between .7 to .15 more calories per minute than sitting does? It may not seem like a lot, but by simply standing for longer periods of time, you can easily burn more calories throughout the day. Sedentary lifestyles, especially the ones that many of us are experiencing right now, can increase your risk of heart disease, obesity, or other serious health issues. However, investing in a standing desk or alternate seating option at work can help in greatly decreasing these risks and making your home office more ergonomically friendly! Using a standing desk as opposed to a traditional sitting desk has been proven to lower one’s chances of developing cardiovascular disease, diabetes, and obesity. Nevertheless, standing desks are not for everyone, especially those with joint or vascular conditions. You may be asking, “doesn’t standing all day long have its own implications?” The short answer is – yes. Anything without moderation can have its pitfalls. Standing can boost your energy levels, concentration, and even your mood, but if you have a traditional 9-5 job, chances are that level of productivity will dissipate after a while. Standing for too long can cause you to run out of energy quicker and can take a toll on your physical comfort. Many medical professionals recommend adjustable desks for your home workplace environment, so you can spend a large amount of your day standing or stretching, with the opportunity to rest when you become tired. Studies suggest whether you choose a standing or adjustable desk for your workday, integrative support can be beneficial in easing yourself into the new setting. In fact, those who

Staff Spotlight Lesya A Golkov, PTA

EDUCATION Lesya Golkov PTA earned her Associate degree in Physical Therapy from Harcum college in Bryn Mawr, PA in 2012. She worked in outpatient and home care setting in Philadelphia, PA before relocating to South Carolina with her family in 2014. TREATMENT PHILOSOPHY Lesya loves to help people to get better and believes in personal approach to each patient. She believes that combination of therapeutic exercises, modalities and manual treatment will help patient to achieve great results.

PERSONAL Mrs. Golkov was born in Eastern Europe and moved to USA in 2000 with her parents with six siblings. She is happily married to her husband for 13 years and together they have one child. Lesya enjoys spending time with her family, go hiking, fishing, going to the beach and travel around the USA. FUN FACT Lesya is fluent in 3 languages: Ukrainian, Russian and English. She loves singing and playing the guitar with her family.

Staying Motivated To Eat Healthy

Exercise Essential

1. Set small, measurable goals that will help you get to your overall large goal. 2. Keep a food and exercise journal. This is extremely helpful to track how much you’re eating – sometimes you don’t realize how many small bites here and there add up. You can do a hand-written journal or go digital and log your food/fitness from the computer or your smartphone. 3. Keep processed junk food out of your diet by adding in nutritious whole foods. 4. Skip the pantry and head to the fridge. No one really keeps a lot of processed foods in their fridge because they’re usually self-stable. When looking for an afternoon snack, stick with something from the fridge

(non-fat greek yogurt, fruit, veggies with hummus, edamame, etc.)

Did You Know? We Can Also Treat: • Arthritis • Auto Accidents • Back Pain • Chronic Pain • Personnel Injuries • Post-Surgical Rehab Sit in a chair with good posture. Place hands on thighs. Let your trunk sag towards the floor and use your arms to control the movement. Let your arms dangle to the floor. Hold this position for 10 seconds. Now use your arms to push yourself up. Repeat as necessary. REPEAT TRUNK FLEXION | TO FLOOR

5. Try new foods. Eating the same meal every night can get old. Look for new healthy recipes online, in cookbooks or magazines so you don’t get bored with eating healthy. 6. Eat something every 2-3 hours. This keeps your metabolism running and also makes sure you don’t overeat after work. 7. Keep nutritious foods on hand and ready to eat. Preparation is the key to eating healthy! Having fresh vegetables and fruits, lean protein, healthy fats and smart carbs each week is super helpful for staying on track.

https://www.eatingbirdfood.com/14-tips-getting-and- staying-motivated-to-eat-healthy/

• Hand Pain • Headaches • Neck Pain

• Sports Injuries • Vestibular Pain • Work Injuries

Garber Physical Therapy Is Still Serving You

To do your part to prevent the spread of this contagious disease, we ask patients that if you or your family are demonstrating symptoms of coronavirus— coughing, sneezing or fever—please stay home. Additionally, if you or your family has been exposed to someone who has a confirmed case of the virus, please notify us immediately, so we can take necessary steps. Your cooperation in this tough time is what makes us able to continue to provide valuable services to you and your family. We appreciate your ongoing support.

physical therapists as “Essential Critical Infrastructure Workers” during the COVID-19 pandemic. Because of this, Garber Physical Therapy will remain open and seeing patients during this time, while taking the necessary precautions to make sure everything is sanitary, and everyone is safe. Before and after every session, we are asking our clients and staff to wash or sanitize their hands. Additionally, we have increased the number of times per day that we sanitize our equipment and facility.

In light of the COVID-19 pandemic that has been causing numerous health care facilities to shut down, we as medical professionals are diligently trying to serve our patients in the best ways possible without risking the spread of this disease. The sedentary lifestyle that I’m sure many people have experienced since being quarantined to their homes can actually lead to more aches, pains, and discomfort than one may think. Fortunately, we have you covered. As some may know, the Department of Homeland Security has deemed