Spending more time at your desk or in your office? Constant sitting in front of a computer or on the phone can contribute to postural changes, increased pain, decreased flexibility and/or weakness. Since we spend the majority of our day working, it is important to create a safe and supportive working environment. Discover what our PTs recommend to optimize your setup. Clear the clutter. Start off with a clean workspace so your desk only has the necessities on it. When there is too much on your desk, you may have to contort in awkward positions to reach your computer or phone, which can eventually lead to pain. Use organizers to keep papers and accessories in place, and tie any wires together to keep them out of the way. However, one extra thing we approve of is a bottle of water so you stay hydrated! Back to the basics. A supportive chair is fundamental to improving your posture and optimizing work efficiency. The most supportive chair is the one that feels most comfortable for YOU. We recommend the chair has wheels, lumbar support, adjustable armrests, and adjustable seat positioning. Cushions play a supporting role. Sometimes, you need an additional lumbar support pillow to fill the space behind your back. This will allow you to relax and sit comfortably for extended periods of time while you’re in meetings, on phone calls, or typing. Additionally, place a small footstool or incline board under your feet to take pressure off your lumbar spine. Look in the right direction. Oftentimes, we place our computer too low or too high causing our neck to strain to look at the screen. This can then also lead to slouching and this can all cause neck and shoulder pain. Adjust your computer so the middle of the screen is at eye level. You can use an adjustable height desk or converter tray or stack your computer on books. Always accessorize. Using a mouse and external keyboard will allow you to keep your computer at eye level while keeping your arms and shoulder lower down so you can prevent shoulder shrugging and unwanted neck tightness and pain. Additionally, put your phone on speaker or use a Bluetooth headset or headphones when talking so you can be free to move around while also keeping your neck in good alignment. Get up and move! Standing periodically throughout the day can help improve circulation and prevent low back and neck pain. For every hour that you are working, we recommend sitting for 45 minutes, standing for 10 minutes, and walking for 5 minutes. You can also take phone calls while standing or walking around to further decrease the amount of time you spend sitting.

We all look forward to our next vacation to escape the city's chaos and daily life's stresses. However, travel itself can come with its own set of stressors. Pain and injury may arise or worsen when we are removed from our regular routine and environment. This can ruin your trip before it even gets started. Here is a list of travel hacks tried and tested by our PTs that will help you get through the first (and last) part of your journey with ease. Your luggage matters. Lugging your bag behind you through the airport can lead to back and shoulder pain. Instead, use a four-spinner wheel carry-on with an attachable tote so that your bag walks with you. Comfortable shoes for the win! Pack your sandals in your checked-in bag and instead wear lace-up sneakers at the airport. You sometimes walk over a mile in an airport, so wearing shoes that will support your journey is essential. Optimize your form. Lifting heavy luggage the wrong way can hinder the rest of your vacation. Instead of bending from your back, engage your core and glutes to squat while picking up your bag from the luggage carousel or lifting it to stow it in the overhead compartment. When you can, ask for help! Start your vacation on the right foot. Staying entertained isn’t always easy on a long flight, so use the time to do your PT exercises. While in your seat, you can perform isometric strengthening, flexibility, and mobility exercises. Get up and walk around to maintain circulation. Pay attention to your seat support. Airplane seats are not the most comfortable or supportive for your back. Bringing your own seat cushion for lumbar support fills the space and allows you to relax throughout your flight. If you don’t have a cushion, get an extra sweater to roll up and put behind your lower back. Stay hydrated. Low air pressure on a plane can create a dehydrating environment, which may contribute to more aches and pains when you arrive at your destination. Start drinking water the day before your flight and stay hydrated throughout the day of travel. BONUS TIP Take a deep breath. Travel is always stressful. Take the time to use mindfulness strategies and guided deep breathing. This will ensure you are relaxed and ready to travel in the right headspace.