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5 Workplace Tips From A Physical Therapist

Posted by Renew Physical Therapy Portland on Thursday, July 11, 2019

Renew_Physical_Therapy_Save Money By Treating Lower Back Pain Early with Physical Therapy

If you watch TV, you may think the most dangerous jobs for work-related injuries may be on a boat catching crabs or in the woods cutting down trees.  But, for the rest of us, injuries can begin with just bad posture while sitting at our desk inside our own cubicles. Here are five tips from a physical therapist’s perspective to keep you healthy, no matter where you work.

1. Posture is Number One.

When you sit in your chair, check to see that your back is supported. Make sure you are sitting flush against the back of your chair. Your feet should be flat on the ground and your hips should be positioned slightly higher than your knees. Your knees should be bending around the 100-degree angle. Learn more about back pain, hip pain, and knee pain.

2. Are you typing? Support your wrist.

Supporting your wrist on a hard surface, or no surface at all, can be hard for your wrist and lead to carpal tunnel—leading to numbness and tingling in the hands and arms. Gel support under your wrist can go a long way towards reducing the risk of carpal tunnel. Learn more about work-related injuries.

3. Short, small exercises.

Simple movements like moving your head up and down or side to side can have a benefit. You can even do these simple exercises to prevent back pain.

4. Take short breaks frequently.

A good rule of thumb is to get up at least once an hour and do stretches or walk around. This is good for mobility and also good for circulation.

5. Finally, keep your head up.

It is now common for many of us to be spending hours looking down at our cell phones and electronic devices without even noticing it. Having your head in the down position puts a lot of stress on your neck and the supporting anatomy. We have an entire post on how to prevent neck pain with tips on how to correct this.

If you do start to experience pain from common tasks at work and your pain lasts over 6 months, this may be chronic pain. If you are experiencing chronic pain, please consult a Physical Therapist to get evaluated.


Renew Physical Therapy is an independent manual physical therapy clinic that was established in December 2015 by Michael and Heidi Cantwell. Our facility features three private treatment rooms and an open gym area to treat all our patients’ needs, including neck and back pain.

Visit our About Us page to learn more about our practice, clinic, and staff. Call us at 503.928.4914 to schedule an appointment. You can find us at 11010 SE Division Street, Suite 301, Portland, OR 97266.


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Categories: Back Pain, Carpel Tunnel, Chronic Pain, Hip Pain, Knee Pain, Manual Physical Therapy, Mobility, Neck Pain, Pain-Free Approach, Physical Therapist, Physical Therapy, Physical Therapy Clinic, Work-Related Injuries