While office jobs are known for their sedentary nature, they still take a serious toll on our bodies. By some estimates, as many as 38% of all office workers suffer from back pain as a result of sitting at their desks all day.  

Office back pain is a common scourge affecting millions of Americans, one that causes pain, discomfort, and serious limitations in later life.

That’s why understanding what causes office back pain and taking steps to alleviate it is crucial. With that in mind, here are the three essential things that you should be doing to reduce back pain from the office.

1. Create a Back-Friendly Workspace

The first thing you should be doing to relieve back pain is embracing ergonomics and creating an office environment that is conducive to pain relief. Ensuring that you have an office chair with an adjustable backrest and arms is essential.

Consider investing in a standing desk that will allow you to switch from sitting to standing throughout the workday, as this has been identified as crucial for avoiding back pain.

Even a simple step such as choosing a chair that swivels is important, as this means you will not be twisting and contorting your spine and torso throughout the day. Ask your boss to get you an ergonomic keyboard so that you are not hunched over it all day long. All of these will help immensely.

2. Pick Up Good Habits

Much of the back pain caused by desk sitting can be avoided by good behavior. This first rule here is to stay active throughout the day. Take a break at least every 60 minutes. Get up and stretch your legs and back.

When walking, always attempt to maintain good posture, rather than slouching. If you make a lot of phone calls during the workday, use a hands-free phone is possible as this will stop you from tilting your head and straining your neck all day. Finally, remember to keep your movements relaxed, natural, and slow.

3. Posture is Everything

We cannot stress enough how important posture is for avoiding back pain. Active muscle use around your spine is crucial for maintaining posture and proper pain management. There are many tips for keeping a proper posture at the office.

First, remember to keep your head and neck fully aligned above your shoulders. Make sure your shoulders are held back and are square with your monitor. Keep your back firmly against the backrest of your chair when you are sitting.

While sitting at your desk, keep your feet flat on the ground as often as possible and try to completely avoid crossing your legs. Ideally, your knees should be at a perfect 90-degree angle whenever possible. You can invest in a footrest is having one will make it easier for you to achieve this.

Treat Your Back Pain Today

If you are already suffering from back pain, don’t despair. With the right treatment, you can get yourself back into a pain-free state, where it will be easier to follow these essential rules and tips.

If you are looking for fast, effective, and lasting back pain treatment, we have got you covered. Make sure to give us a call to speak to our professional orthopedic team today.

If you have a serious elbow injury or have tried home remedies without relief, it’s time to see the doctor. The team of board-certified professionals at Orthopaedic Associates of Connecticut is here to help.

First, some basic elbow anatomy. Your elbow is a “hinge” joint made up of three bones: the humerus – the bone in your upper arm and two lower arm bones – the ulna and radius. Muscles, ligaments, and tendons hold the joint together, while cartilage acts like a shock absorber, protecting the bones from impact. The olecranon bursa, located at the bony tip of your elbow, is a small, fluid-filled sac that acts as a cushion between the bones and your skin.

Next, let’s take a look at some common causes of elbow pain.

Tendonitis

Tendonitis is inflammation of the tendon, the fibrous tissue that connects muscle to bone. It is most commonly caused by repetitive motion or sudden injury. Symptoms of tendonitis include pain or stiffness in your elbow, and weakness in your wrist or hands. Tennis elbow and golfer’s elbow occur when the tendons around the elbow are overworked.

Tendonitis doesn’t just affect athletes. Any repetitive motion, like those used by carpenters, painters, and plumbers can lead to tendonitis. Even gardening and housework can lead to painful elbows!

Dislocated Elbow

A dislocated elbow happens when one of the bones becomes separated from or knocked out of their normal place. Landing on your outstretched hand while trying to prevent a fall, bracing yourself in a car accident, and athletic injuries are common causes of elbow dislocations. “Nursemaid’s elbow” is caused by lifting or swinging young children by their elbows or by a sudden pull while holding your child’s hand.

A dislocated elbow is usually very painful. In most cases, there is a noticeable deformity of your elbow joint. If you think you have a dislocated elbow, you should seek medical treatment immediately from a qualified orthopedic surgeon. Early treatment reduces the risk of irreversible damage. OSC’s team of board-certified physicians is available 24 hours a day for emergency room and hospital care.

Bursitis

When irritated or inflamed, the olecranon bursa, located at the bony tip of your elbow, can fill with extra fluid and become swollen. Signs of bursitis include swelling, pain when bending your elbow or with direct pressure, and redness/warmth to the touch.

One cause of bursitis is a sudden trauma, like a fall. Hitting your elbow on a hard surface is an injury common in football, basketball, and hockey players. Leaning on hard surfaces for prolonged periods can also lead to bursitis. HVAC technicians and plumbers are particularly susceptible. Long sessions of typing on computer keyboards can make you vulnerable, so can medical conditions like gout, rheumatoid arthritis, and kidney failure requiring dialysis.

Elbow Sprains and Strains

A sprain is the abnormal stretching or tear in a ligament. A strain is the abnormal stretching or tear of the muscle or tendon. Overuse and traumatic injuries, like accidents or falls, are common causes of sprains and strains. Elbow sprains are common in athletes that throw, use a racquet, or play contact sports.

Pain, bruising, and swelling are common signs of an elbow sprain or strain. You may have difficulty extending or bending your arm. Home remedies like rest, ice, compression bandages, and elevation can help. Tears can be more serious and may require surgery. Signs of tears include pain, swelling, bruising, and a bulge in your upper arm. If you suspect a tear, you should see an orthopedist a soon as possible.

Nerve Problems

There are three major nerves in your arm: the ulnar, radial, and median. Compression of these nerves can cause elbow pain. The exact cause of nerve compression is unknown but certain activities can put you at risk. Leaning on your elbows for long periods of time, such as long-distance driving or office work, and sports activities where you throw or swing repetitively, like football, baseball, tennis, and golf, can increase your chance of compressing a nerve. Old elbow injuries like fractures or dislocations increase your risk.

Untreated nerve compression can result in permanent damage, so it is important to see an orthopedist. Signs of ulnar nerve compression include pain & numbness in your elbow with tingling in your ring and little fingers. Radial nerve issues primarily affect your muscles and you may experience pain on the top of your forearm, the outside of your elbow, or back of your hand. While compression of the median nerve can occur at the elbow, it is most commonly compressed at the wrist resulting in Carpal Tunnel Syndrome.

Moving Beyond the Pain

Whether you are a dedicated athlete or weekend warrior, a member of the trades, or an enthusiastic housecleaner, the experienced team of orthopedic professionals will get you back in your game.

At Orthopaedic Specialists of Connecticut, we treat elbows and more. To make an appointment, call at (203) 775-6205 to get the treatment that’s right for you!

Slow and Steady Wins the Race: A Guide on Getting Back Into Exercise While Avoiding Injury

Did you know that only about 23 percent of Americans meet the CDC’s exercise guidelines? Are you part of this group? If not, have you been thinking about changing that by getting back into shape and starting to exercise regularly?

Go slow when restarting your exercise program after a long break. It’s important to ease your way back into a routine so you can stay safe and create a long-term, sustainable habit. Read on for some helpful tips on getting back into exercise while avoiding getting hurt.

Know Your Comfort Level

Whether you plan to exercise at home or want to go to a gym, it’s important to know your comfort level and be honest about what you can handle. It’s okay if you only feel up to working out for 10 minutes one day per week right now. That’s still better than zero workouts!

Keep in mind that it’s generally better to begin with less and increase the frequency and duration of your workouts over time. Most experts will agree that the best way to start exercising again – and to avoid getting hurt in the process – is to take the slow and steady approach.

Make Your Workouts All-Inclusive

When you start thinking about getting back to the gym, it’s common to feel confused about what type of workouts you should do. At the end of the day, any kind of movement beats no movement at all. To see the best results from your workouts, it’s ideal for them to include three components: strength training, cardiovascular training, and flexibility training.

Focus on Form

No matter what kind of exercise you’re doing, whether you’re swimming in a pool or lifting weights, make form your primary focus. When you’re returning to exercise after a long break, you might be a little rusty.

Don’t worry about how fast you’re going or how many calories you’re burning. Instead, make it a priority to do each movement with good form so that you avoid injuries and get the most out of each training session.

Don’t Forget to Rest

You might not have exercised regularly for a long time. That doesn’t mean you need to exercise seven days per week now, though.

Even if you’ve taken a lot of time off, your body still needs time to rest. Be sure to include regular rest days into your routine so that your muscles have time to recover and rebuild. This will help you to see results faster and will minimize your injury risk.

Are You Ready to Start Getting Back into Exercise?

Now that you know more about how to get back to exercising and how to do it safely, what are you waiting for? Keep the tips listed above on getting back into exercise in mind and you’ll be able to avoid injuries while also improving your health.

Do you need more guidance on how to stay injury-free? Do you have an old injury that still flares from time to time? If so, Orthopaedic Associates can help.

Contact us today to learn more about our services or to schedule an appointment. From sports medicine and pain management to joint replacement, we do it all and can’t wait to assist you.

How to Stay Fit and Healthy While Staying Home and Social Distancing

Studies have shown that in as little as 3-4 weeks, you can start to lose a noticeable amount of the muscular and cardiovascular fitness you’ve worked to build. As we work towards a time period of over twice that in self-quarantine, the idea of being able to stay fit is presenting more of a challenge than ever.

Whether you’re a nonathlete or an avid fitness junkie struggling to adjust with the gym closed, everyone is starting to feel the impact of self-quarantine, especially when it comes to staying fit.

However, you don’t have to sacrifice your fitness just because you’re stuck at home. In fact, there are plenty of ways to stay fit without breaking social distancing guidelines.

Read on for our guide on how to stay fit during self-quarantine.

Do Cardio at Home to Stay Fit

With the gym closed and many major parks following suit, it’s no secret that many people are struggling to get the same level of cardiovascular exercise that their bodies were previously accustomed to. What’s more, having nothing to do can make it tempting to staying sedentary  around the house getting very little physical activity in at all.

Still, it’s important to fight the urge to be sedentary for extended periods of time. Make it a goal to get at least 30 minutes of moderate cardiovascular activity every day to stay fit.

Here are a few ways to exercise at home:

1. Make sure you’re stretching before and after every workout.
2. Do home workout videos via the internet, mobile apps, or other at-home video programs.
3. Get steps in and stay fit by walking around the house and/or walking up and down the stairs.
4. Create your own fitness regime and stick to a schedule.
5. Do cardio activity around your neighborhood by walking, jogging, running, riding a bike, or doing whichever aerobic activities you enjoy.

Even when you aren’t able to leave the house, you can still find ways to stay fit. Setting goals for yourself and finding things you enjoy will make the whole process easier.

Work Strength Training Into Your Home Workout

When you’re planning your home workout to stay fit, be sure you’re working in at least 3-5 days of strength training as well. Designate days to focus on certain muscle groups, such as back/shoulders, biceps/triceps, and legs/lower body.

Even if you don’t have workout equipment at home, you can still find ways to target your muscles and build your strength. For example, you can find heavy objects around the house and use them as makeshift weights to complete your workouts. Or, you can do bodyweight exercises such as squats, lunges, pushups, and planks to build lean muscle and stay fit.

Maintain a Healthy Diet

Your diet is incredibly important when you’re trying to stay fit. If you’re getting less physical activity than you’re used to, avoid overeating or loading up on sugar and simple carbohydrates. Instead, plan out a healthy diet of fresh, unprocessed foods that will help you feel good while you’re trying to stay fit.

Staying Fit During Self-Quarantine

While you’re in self-quarantine, it can be really difficult to keep up with your normal fitness routine. However, there are lots of ways to stay fit, even when you can’t leave the house. Now that you know more about staying fit at home, start working on your new fitness routine today.

If you suffer and injury, have a sprain or a strain,  contact us today

Play It Safe To Avoid Spring Injuries

Spring is just around the corner and if you’re like our team at Orthopaedic Associates of Connecticut, you can’t wait to get outside to enjoy some fresh air and sunshine. Many of us are inactive over the winter and that can increase the risk of injury. Before heading outdoors to garden, exercise, or play sports, a visit to your family doctor is a good idea if you aren’t active and want to start an exercise program or significantly increase your physical activity.The team at OSC thinks physical activity is good for just about everyone but overdoing it can lead to sprains, strains, tears, and other serious injuries. In order to prevent injury, fitness experts recommend that you start your training program slowly as you work toward your exercise goals.The following tips can help you stay safe and prevent injuries:

1. Begin your exercise program with low-intensity activities, gradually build up your strength and endurance
2. Warm-up before exercising and cool down afterward with slow stretching
3. Wear footwear and clothing that are appropriate for your activity; use recommended protective equipment like helmets, protective eyewear, and body gear
4. Drink water before, during, and after your work-out to stay properly hydrated
5. Know your limit in the heat; drink more fluids, take breaks often, and pay attention to signs of heat-related illness
6. Beware of the weather; immediately head to a safe place in the event of thunder & lightening

Gardening is a great way to enjoy the spring weather but it can be hard work! Lifting heavy bags of soil & mulch and all that bending & stretching can take a toll on muscles and joints. Climbing ladders and wielding power tools can be downright dangerous. These tips can help you enjoy your garden in good health:

1. Rotate your tasks to avoid repetitive motion; bend at the knees and get help lifting heavy objects
2. Inspect your tools and equipment to make sure they are in good working order; read & understand instructions for how to operate your power tools safely
3. Wear safety goggles, earplugs, sturdy footwear, and long pants to prevent injury; wear gloves for protection from irritants & cuts
4. Use sunscreen to prevent skin damage and insect repellent with DEET to protect yourself from mosquitoes and ticks

Minor aches and pains are common with physical activity and can usually be helped with ice or heat and over-the-counter pain relievers. Overexertion can lead to muscle, joint, and back pain. Working or exercising at a moderate pace will help minimize your chance for sprains, strains, or tears. If you experience severe pain, you are probably overdoing it. For lingering discomfort or severe pain, contact the team at OSC.

Orthopaedic Associates of Connecticut has been providing comprehensive, personalized orthopedic care to our community since 1978. Our team is available for same-day appointments for urgent care. If you injury is complex, our board-certified physicians are available 24 hours a day for emergency room and hospital care.Our goal at OSC is to help you recover and get back to the things you love as quickly as possible. Call our office today to book an appointment: (203) 775-6205.