Nebraska: Work Pain Free

Nebraska Orthopaedic Newsletter

You Can WORK Pain Free How to relieve common aches and pains from the daily grind

• Can You Improve Your Posture While You Are At Work? • How To Strengthen Your Core

Muscles In 4 Easy Steps • Mindful Actions You Can Do At Work To Reduce Stress

Nebraska Orthopaedic Newsletter

Can You Improve Your POSTURE While at Work?

For many of us, sitting at a desk, computer or even lifting is a daily part of our work routine. What you may not know, is that the routine may be more harmful long-term than you can imagine. Our bodies were made to move throughout a variety of positions during the day. From sitting to walking, to squatting, your body needs frequentmovementpattern changes. If you have more of a sedentary job, then the lack of variety inyourpositionsthroughout the day can be detrimental to different areas of your body. Here are some tips to help you feel your best at work, be more productive and have more energy: 1. Change your positions frequently If you sit at a desk or even stand for prolonged periods, try to accomplish parts of your job in differentpositions.Forexample, if you sit at a computer, try to get up every 30 minutes to walk around for 1-2 minutes or do a different task. 2. Try a standing desk Standing is far better than sitting. If your job requires you to sit at

a computer for most of the day, consider a standing desk. Being able to stand for 2-3 hours a day, instead of sitting the whole time, can make a big difference in the way thatyou feeland thehealthof your spine. There are some good standing desks on the market such as varidesk.com that make it easy to transition from sitting to standing. 3. Sit correctly at your desk When sitting, make sure that you aresittingtall, likeastring ispulling through the top of your head. Your computershouldbedirectly infront of you, instead of off to the side. Itshouldalsobeattheheightwhere thetop1/3rdofthescreen isateye level.Furthermore,makesureyour keyboard isat theadequateheight, creatingabouta90-degreebendor less in your elbows. Armrests can be helpful to alleviate pressure on the shoulders when typing. 4. Vary your foot position Ifyour jobrequiresyoutostandfor a long time, such as in retail sales, makesure thatyoustandwithone footslightlyforward.Alternate this throughout the day. This posture engages your hip and leg muscles

more to alternate pressures in the spine. 5. Watch how you bend Many jobs require frequent bending, and in similar manners repetitively throughout the day. This may feel fine while you are doing the task, but can lead to repetitive trauma on the spinal muscles and discs. The goal is to make sure that your back is straight and you use your hips and knees to bend down to the item you are trying to get to. In addition, if you can kneel at times withonefootforwardandtheother back,thiscanhelpyouprotectyour spine further. Inphysical therapy,notonlydowe alleviate aches and pains, but we also get your body moving. Part of our process is to educate you on different posture techniques to helpyou feelyourbest throughout the day and at work. Ifyouaresufferingwithback,neck, shoulder, hip or knee pain, give us a call to talk to one of our experts. A simple improvement in the way that you move can make a big difference in theway thatyou feel.

402-620-4605 CALL TODAY! www.NEOrthoPT.com anxious to discontinue. Now I am back to my regular routine with very little discomfort and no meds!” - Joy Orthopaedic with so much lower back pain. I couldn’t work more than a couple hours per day and was taking prescriptions that I was “Now I am back to my regular routine with very little discomfort Patient Success Story and no meds!” “I came to Nebraska

How To Strengthen Your Core Muscles in 4 Easy Steps

Have you ever had that sagging feeling at the end of a long day? You know, when your belly seems to protrude way out and your back aches. The main reason for this is your lack of core strength. Your core is made up of a variety of muscles that support your trunk and spine. These include your abdominal, erector spinae, multifidi, pelvic, and hip muscles. A healthy, strong and flexible core is the key to having great posture, a slim stomach, relieving back pain, and feeling energetic.

Here are 4 easy ways to boost your core strength (Consult a specialist if you are unsure of performing any of the following exercises)

4. Alternate arms and legs I f you have back pain, consult your physical therapistbefore trying this.Perform thisexercise by lifting your right leg up slightly, then your left arm. You will feel this contracting the muscles in your spine. Now gently lower and repeat on the other side. Try 10 repetitions, then over the course of a week, work your way up to 2 sets of 15 repetitions.Remembernot togo intoanypain with thisexerciseandyouonlyneed to raiseyour arm and legs up 2-3 inches off the floor.

1. Engage your

transverse abdominis T he transverse abdominis is a deep muscle that wrapsaround the lowersectionofyourabdomen, much like a belt. The ability to actively engage this muscle helps to put your spine into better alignment.Begin towork thismuscle,by lyingon yourbackwithyourhandsonyour lowerabdomen. Focus on relaxing all other muscles, except for drawing your lower abdominals in towards your belly button. Hold these contractions gently, but firmly for 10 seconds, then repeat 10 times. Once you get the hang of contracting your transverse abdominis lying down, begin to contract it insitting, thenstanding.This isagreat exercise to do any time of day.This exercise is a must for any mom, as the abdominals become stretched out during pregnancy.

2. Strengthen your hip abductors

Thehipabductorsareon theoutsideofyourhips and consist mainly of your gluteus medius and minimus. These muscles are easy to exercise standingup.Simplyholdontoa firmsurfaceand lift your leg out to the side for 10-15 repetitions. Feel the muscles working on the outside of the hip. Do at least 2-3 sets of 10-15 repetitions each side. 3. Mini-squats with squeezes When you do dynamic exercises you are able to work a wide variety of muscle groups together. Putaball,suchasasoccerorvolleyballbetween your knees. If you don’t have a ball, place a rolled up pillow. Gently squeeze the ball between your knees and practice the tightening of your transverse abdominis as described above. Now, holdingontoasteadysurface,squatdownslightly and try to feel your thighs, stomach and back working together to lower you down and push you up. Start out with 2 sets of 10 reps, then work your way up over a week to 3 sets of 15.

The key to a healthy spine Thestrongerandbettercoordinated your core muscles, the healthier your back can become. Having a strong core is critical to alleviating neck pain or back pain. Common conditions such as sciatica, spinal stenosis, herniated discs and low back pain, can be significantly helped by improving core strength. Our physical therapists are the unique medical specialists trained in analyzing your movement and strength. We teach you how to properly activate your coremuscles for long-term maximum spine health. If your core feels weak, or if you are having back or neck discomfort, call us today to speak with one of our specialists. Your spine will be glad you did!

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Staff Spotlight

Mind Exercise: Sudoku n° 228310 - Level Medium http://1sudoku.com

WELCOME ALYSSIA TO THE TEAM!

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As some of you may know, Hailey has started her journey to become a Physical Therapy Assistant. Due to the demands of school, she has left ourofficeas thereceptionistand technician.Whilewewillmissherdearly, we wish her well in school. If you have called the clinic or stopped by, you may have heard a new voice and seen a new face. Alyssia has taken over Hailey’s position and we are excited to have her. Alyssia is originally from Kearney, Nebraska, however she has lived in California, Arizona, and Texas! She moved back to Omaha to eventually pursue education to become a physical therapy assistant. Before she moved back to Omaha, she was a CNA in Texas. Alyssia is very passionate about exercise science and nutrition, and absolutely lovesstudyingand learning in thefield.Shealsoenjoysreading, hiking, running, and being outdoors. We hope you are able to get to know Alyssia a little better in the clinic sometime.

2 3 8 1 3 7 6 2 9 4 9 7 2 7 3 5 7 4 3 1 http://1sudoku.com n° 28718 - Level Medium The rules of the game are simple: each of the nine blocks has to contain all the numbers 1-9 within its squares. Each number can only appear once in a row, column or box. 6

www.NEOrthoPT.com

Play on your mobile these puzzles and find their solutions by flashin n° 229777 n° 222047 n° 228310

The American Physical Therapy Association’s #ChoosePT campaign is raising awareness about the dangers of prescription opioids, and encourages consumers and prescribers to choose safer alternatives like physical therapy for most chronic pain management.

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Every year millions of Americans use opioids to manage pain. Doctor-prescribed opioids are appropriate in some cases, but they just mask the pain—and reliance on opioids has led to the worst drug crisis in American history. The Centers for Disease Control and Prevention (CDC), the American College of Physicians, and the National Academies of Sciences,Engineering,andMedicinehave issuedguidelinesandreportsurginghealthcareproviders topursuesafenondrug alternatives, including physical therapy, for most non–cancer-related pain treatment. Physical therapists (PTs) treat pain through movement, hands-on care, and patient education—and by increasing physical activity you can also reduce your risk of other chronic diseases. A recent study published in Health Services Research found thatpatientswhosawaPTbeforetryingothertreatments for lowbackpainwere89% less likelytoneedanopioidprescription. If you know someone in pain, encourage them to talk to their physician or PT about safe ways to manage pain.

To read more about National Physical Therapy Month and the #MoveForward campaign, visit at www.apta.org/NPTM. Also visit www.moveforwardpt.com