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The Blog @ IT&W

Pain Keeping You Awake At Night?

5/24/2017

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If pain is keeping you awake at night, you may just need to adjust your sleeping position.  Here are some things you can do to help make your night more comfortable and relaxing. The two recommended sleeping positions which are easiest on your back and neck are lying on your back or on your side.

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Is Your Desk Set Up Hurting You?

5/9/2017

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Many people spend hours a day sitting at a desk or in front of a computer. While this is necessary for work, the way your chair, desk, and computer are positioned could be having a negative impact on your health. Here are some guidelines for positioning yourself appropriately in order to decrease pain which could be caused from prolonged poor posture.
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Fig. 1 & 2: Examples of Good Set Up
  • Make sure your chair is at the right height. You should be able to have your feet flat on the floor. If this isn't possible because of your desk height, you may need to put a block under your feet so they are able to stay flat.
  • Your hips should be level with or, ideally, slightly higher than your knees. This allows the spine to stay neutral and aligned, while sitting up tall.
  • Spinal alignment should be tall and neutral. You shouldn't be leaning forward or hunching over to look at your desk-work. Conversely, if you're slouching back, it will send your body into a “C-curve”, causing extra stress on your back and pelvis.
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Fig. 3
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Fig. 3 & 4:  Examples of Poor Set Up

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Protect Your Back When Gardening: Part I

5/1/2017

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As the weather warms, it's time to get outside to weed, plant, and mow.  Gardening is a great workout and can be an enjoyable past time.  Good body mechanics  is critical when gardening to help prevent injury. Here are some guidelines to keep your back your healthy while performing common gardening activities.
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Weeding & Planting: Sitting

  • Use a light weight, portable gardening stool
  • Sit on your sits bones, feet shoulder width apart and flat on ground
  • Back straight, bending  forward from your hips
  • Work directly in front of you, moving the stool frequently to keep work in directly in front and close
  • Keep your belly tight and your scapula pulled gently down and back
  • Use tools to help make your work easier

Weeding & Planting: Kneeling

  • Use a pad to protect knees
  • Keep your hands under shoulders and your knees directly under hips
  • Keep back straight, drawing belly button in while you work
  • Do not extend arms too far; keep working area close to your body 

Raking

  • Place feet in diagonal stance with knees slightly bent
  • Keep your back straight and bend forward from your hips
  • Move your entire body as you rake instead of reaching or twisting
  • Switch your diagonal stance and change arms frequently

Trimming Shrubs

  • Diagonal stance with feet and knees slightly bent
  • Trunk upright or slightly bent forward from hips
  • Make sure you are close to the bushes and they are directly in front of you
  • Squat down to do lower part of the bush
  • Move and turn your body to face the bush when doing the sides
  • Perform short strokes with the hedge trimmer


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What Our Clients Are Saying

Dr. Tracy Hernandez and staff at Innovative Therapy & Wellness are the most talented and professional physical therapy group. Dealing with chronic pain for nearly 10 years, I had yet to receive the proper diagnosis and care until I arrived at Innovative. I am now able to use my arm, I'm walking and feel overall significantly less pain.

Dr. Hernandez is the most knowledgeable, patient, and genuinely caring physical therapist and her staff is a reflection of that too. They use the multiple techniques for treatment, and go above and beyond in their care.

I am so fortunate to be treated by the talented staff at Innovative Therapy.

Alexis P., Chesapeake, VA

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2224 Virginia Beach Blvd Suite 106, ​Virginia Beach, VA 23454
  • Home
  • Team
    • Physical Therapists
    • Massage Therapists
    • Pilates & Personal Trainers
  • Services
    • Physical Therapy
    • Health & Wellness Program
    • Telehealth
    • Nutritional Therapy
  • Trending Techniques
  • Connect
    • Contact Us
    • Directions
    • Join Our Team!
    • Employees Only
  • Patient Portal
    • Reviews & Testimonials
    • Blog
    • Pay My Bill
    • Insurance