How To Stay Out of Pain at Work

As a Physical Therapist, many of the issues I deal with stem from the cumulative stress of sitting in the same position for hours on end while at work.  These repetitive stress injuries are the result of cumulative stress to the soft tissue, as it often placed under increased stress due to a less than ideal work station set up.
Common issues common amongst those that sit at a desk for hours on end are headaches, neck pain, shoulder or middle back (thoracic) pain, as well as low back or hip pain.  In many cases, this pain can be relieved by simply adjusting the work station to minimize the cumulative trauma that causes soft tissue damage that leads to decreased comfort and performance, specifically at work.


Three quick adjustments that can be made to the work station to ensure proper positioning & posture while seated include the following:

•  Middle of computer screen should be at eye level, and straight ahead (not slightly off center).  
• this will ensure that the cervical spine (neck) will be in a neutral position and not slightly rotated, which will cause an imbalance of the soft tissue on one side of the body vs. the other
• Elbows should be resting on elbow rests at a height that ensures the shoulders are not elevated or depressed. 
• a VERY common way to stress out the neck!!
• the neck/shoulder muscles (including the Upper Trapezius and Levator Scapula) are put in a constant shortened & contracted position when elbow rests are not utilized.  This limits blood flow and tightens up the muscles causing microtrauma and ultimately pain.  
• Knees & Hips at 90 degree angle, with feet resting on a stool.
• making sure the hips, knees & feet are in a preferable position ensures that the low back is in a neutral position and prepositioned into dysfunction.   

As stated previously, pain is typically the result of sitting in a posture for an extended period of time.  in order to keep mobile and moving through neutral positions throughout the day it is important to ensure the entire spine and hip complex is mobilized in all three planes of motion.

check out the link below for strategies on combating pain at work.  


Seated Reach Matrix

Triplane Hip Mobility


Good picture of proper work station set up

What is Applied Functional Science? (AFS)

Applied Functional Science is a distinctive and integrated approach to evaluation rehabilitation, training, and conditioning that enhances neuro-muscular-skeletal comfort and performance for people of all ages and conditions. AFS differentiates biomechanical symptoms and compensations to focus on root causes. Leveraging the proven and trusted principles of the physical, biological, and behavioral sciences, AFS uses natural three dimensional movement strategies to subconsciously normalize biomechanical chain reaction efficiency and effectiveness. AFS produces accelerated results that are measureable and sustainable

What is the difference? 
Traditional medicine treats the part and Functional Medicine (AFS) treats the person. For example, when treating a painful shoulder: 

Traditional Medicine: Focus: What part of the shoulder is damaged or weak  Analysis: the shoulder and its parts only  Treatment: improve or strengthen that part  of the shoulder

Functional Approach: Focus: what caused the shoulder to weaken  Analysis: you and the way you move and how it affects your shoulder  Treatment: correct the problem that caused the shoulder to stress

traditional medical and rehabilitation intervention represents employer system inadequacy

Traditional medical and rehabilitation intervention represents employer system inadequacy and unnecessary expense for employers when cumulative trauma is involved, and by the time the employer is aware of the problem it is too late.  Most times, the employee is already into the "system" and becomes an OSHA recordable with considerable expense being devoted towards workers compensation.  Traditional interventions such as ergonomics programs and group stretching has remedied some of the situation (recordable claims have decreased nationally by about 50% due to fewer traumatic injuries (1988-2008), however doesn't reach everyone and isn't tailored to the unique & specific demands of the individual. 

In order to provide reliable and cost effective comfort, performance, injury improvement and savings in all work environments, employers must utilize all the resources possible, because ultimately employers pay the bills.  
Redefined Solutions provides a number of  options designed to optimize worker capacity and work demands while saving the employer time and money.  

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How ReDefined Solutions Can Help

Our strategy is simple.
1.  To optimize worker capacity & work demands.
2.  Identify where capacity/demand imbalances exist NOW
3.  Restore demand/capacity balance where it has been compromised
4.  Manage proactively

One tool we use is the SOLVE program.  SOLVE is a simple, online 8 question survey that takes less than a minute to complete.  SOLVE systematically identifies & tracks Musculoskeletal Disorders (MSDs) before they become costly reportable medical cases. 

With this information ReDefined Solutions utilizes our skills of Applied Functional Science (AFS) to create a truly individualized program based on and around maximizing the comfort and performance of workers and the profits for those who employ them.