A common cause of back pain can be poor posture, which is often easily remedied. While working with patients as a travel therapy professional, you can teach them a number of exercises to perform for relief. Many of these workouts can even be completed in the comfort of their desk chairs while at work. Posture isn't only important while walking, but the way we sit – especially for extended periods of time – can also do a number on our spines. As a result, we may find that upper and lower back pain increases.
Exercises at the office
Be sure to talk to your patients about the importance of sitting up right at their desks if they are in front of computers during working hours. Then, you can assist them with a few tips to help relieve stress, tension and tightness that results from poor posture on the job. Not only will they be more comfortable, it is likely they will experience increased energy and productivity as a result. Two to three times throughout the day, patients should try these exercises:
- In order to complete a lateral flexion stretch, you will want your patient to sit on his or her left hand and tilt the head to the right. The right ear should be facing the shoulder, as the head is kept in a straight position. Those who have flexible necks may not feel much relief, and can increase the stretch by gently pulling down on the head with the right had. After holding the position for 15 seconds five times, the stretched should be performed on the other side.
- While sitting up straight in a desk chair, your patient should pull his or her shoulder blades back and down. When performed 10 times for a 10 second each time, this will help to strengthen to shoulder girdle. This is often the area where many people develop stress knots.
- A patient who is suffering from a tight neck due to poor posture should try practicing chin tucks daily. This doesn't mean lowering the chin to the chest, rather he or she should pull the chin straight back – creating a "double chin." This should relieve pressure and stress in the neck area when held for 10 seconds, 10 times.
Sitting at work
Although these exercises can do wonders for relieving pain caused by poor posture, you'll want to talk to the patients you work with on travel physical therapy assignments about adjusting the ways in which they are sitting at their desks. There are certain tips that can be useful in preventing pain from developing in the first place. Some basic rules to follow include:
- When possible, chairs that are ergonomically designed should be purchased for office workers who have to sit for long periods of time. These help with posture because they provide the necessary support.
- No slouching! This seems obvious, but it can be almost natural to slouch as the day wears on at work. Tell your patients to make sure that their backs are aligned with the back of their chairs. Slouching can mean leaning forward or slumping down, and both should be avoided.
- While seated, the knees should be kept in line with the hips – or slightly higher. This helps to prevent any unnecessary strain on the hip flexors, which can affect posture and cause pain and discomfort.
- Getting up and moving around occasionally throughout the day can help to keep good posture. Talk to your patients about taking walks and stretching during the workday, especially if they start to feel stiff or uncomfortable.