Stretching for 10 to 15 minutes on a daily basis enables your muscles to adapt to particular movements, promotes muscle relaxation, and decreases tension. This video discusses popular stretching exercises that can help you reduce tightness in your back and spine .
When stretching, be sure to only push yourself to a point where you feel a comfortable stretch, rather than pain. One great stretch is the line-leg crossover. To do this, lie down flat on your back with your knees bent and cross one of your legs over the other with your ankle resting on your knee. Watch this clip to learn how to perform a hip flexor stretch and more.
Get on the road to better musculoskeletal health by contacting Manhattan Total Health at (917) 720-2689. You can also visit our website to schedule a massage therapy session or chiropractic adjustment at one of our New York City facilities.
Back pain is one of the most common musculoskeletal conditions suffered by adult individuals. While some people are genetically predisposed to certain back conditions that increase the risk of pain, everyday habits can also significantly affect the health of spinal structures. Continue reading to learn how you can protect your back while working in an office setting.
Utilize Proper Posture
Poor posture causes chronic muscle strain by forcing your body into unnatural positions. It also increases wear and tear on your joints. For these reasons, individuals with poor postural habits are at a greater risk for developing imbalanced muscles, sore discs and joints, and permanent spinal abnormalities. A good way to ensure that you are practicing proper postural habits is to utilize an ergonomically-designed chair and computer station. When sitting at your desk, be sure that your feet are flat on the floor, your hands and forearms are parallel to the floor, and your elbows are bent between 90 and 120 degrees.
Invest in Lumbar Support
If your office chair does not provide sufficient lumbar or low-back support, try placing a pillow or rolled up towel between your back and your chair. This will help ensure that your spine is properly supported and diminish your chances of experiencing low-back pain.
Take Breaks to Stretch
Even with proper posture, sitting in a chair for hours can lead to stiff muscles and joints. Consider taking several breaks throughout your workday to walk around the office or stretch your back. This will help keep your body loose and reduce your chances of developing back pain.
Get the information you need to promote your musculoskeletal health by contacting a New York City chiropractor or physical medicine clinic. If you are ready to schedule an appointment, call Manhattan Total Health at (917) 720-2689. We offer chiropractic adjustments, massage therapy, and sports medicine.
Pain isn’t something you just have to accept. At Manhattan Total Health , we can get you out of pain and back to enjoying your life. Learn about some of our treatments by reading the information in these links. For help with your sports injury or chronic pain , make an appointment with us by calling (917) 720-2689.
- Learn some of the common causes of knee injuries in this factsheet from eMedicineHealth.com.
- This information from the American Academy of Orthopaedic Surgeons explains the structure of the knee and some treatment options for knee injuries.
- Find out how physical therapy can help alleviate your knee pain by reading this EverydayHealth.com article.
- This article from the Mayo Clinic details treatment options for golfer’s elbow .
- With this WebMD article, you can find out how physical therapy can help you overcome injuries.
Knee injuries can be minor or severe, but no matter the extent of a knee injury, careful rehabilitation is the key to regaining full function and preventing further injury. If you’ve hurt your knee, physical therapy can help you get back to doing the things you love. Here are some of the reasons why you should invest time in rehabilitating your knee after an injury instead of rushing back into physical activity:
The first part of rehabilitation after a knee injury involves controlling the swelling, inflammation, and pain caused by the injury. Physical therapists may apply ice, use bracing to keep your knee stationary, and recommend elevation. This stage of rehabilitation is all about letting the initial stress on your knee subside so that you don’t inflame the injury. How long you’re in this stage of treatment will depend upon the severity of your injury.
Rebuilding the muscles around the knee is a major concern for physical therapists. Stronger knee muscles will help protect your knee from future injuries. However, at first, strength training for the muscles around your knee will focus on regaining the muscle tone you had before your injury. Because the first phase of rehabilitation involves a long period of rest without physical activity, your muscles will be weaker than they were before your injury once you start the strengthening phase of rehabilitation.
Your joints will also become weak after a knee injury. A physical therapist can perform exercises to help you regain your joint mobility. As long as your knee joint is surrounded by strong muscles, it will usually return to its pre-injury level of functionality. In some cases, your joint health may even improve if your physical therapist can correct any poor movement form that puts your knees at risk.
If you’re coping with a knee injury, don’t try to force yourself back into physical activity. Contact Manhattan Total Health today to learn how our physical therapy and orthopedic rehabilitation programs can help you get back to your life. Call our NYC sports medicine clinic today at (917) 720-2689 to set up an appointment.