The most dangerous part of your workday might surprise you. It’s not the drive, or the occasional unhealthy meal on the go. If you’re like most Americans, your desk job could be doing you in. Regular computer users perform 50,000 to 200,000 keystrokes each day, according to the American Academy of Orthopaedic Surgeons (AAOS). This could lead to poor posture, repetition and forceful exertions that can cause nerve, muscle, tendon or even ligament damage.

To avoid nagging injuries due to repetitive computer use, follow these prevention tips from AAOS:

• Use a properly set-up workstation.
• Use correct posture including keyboard and pointing device techniques.
• Take frequent rest breaks.

You might be wondering what a “proper work station” looks like.  Experts suggest your office should fit your body. The more you can avoid sitting or standing in awkward positions, the better chance you have of avoiding musculoskeletal injuries. If your office chair is the wrong height for your desk or does not properly support your back, it can lead to problems.

As for the work surface itself, a general rule is to have the desk at elbow level when sitting and to allow at least two inches of clearance below the desk for your legs.

According to AAOS, when positioned properly at your desk and keyboard:

• Your elbows stay near your body in an open angle allowing circulation to the lower arms and hands.
• Your arms are nearly perpendicular to the floor.
• Your wrists are nearly straight.

Although most people might overlook such details, these steps can help you stay healthy over time. You should also make the best use of your rest breaks. Stretch your arms, neck and head periodically throughout the day and remember, these tips don’t just apply from 9 a.m. to 5 p.m. – they are also helpful when surfing the Internet at home.

Being a mom is one of the toughest jobs there is, so why make it harder on yourself? In honor of Mother’s Day, OAZ is sharing these tips for preventing back pain for new mothers, courtesy of the American Academy of Orthopaedic Surgeons.

Our friends at AAOS recommend new moms begin exercising soon after delivery to help restore muscles. Also, stretching while the baby naps can help with flexibility. Although it may be tough, returning to your normal weight within six weeks of delivery will relieve stress on your joints.

Common sense is also key. Bend with your knees and not with your waist when picking up your infant. Similarly, rather than standing outside the car when placing your child in a car seat, kneel on the backseat. Also, a “front pack” could be a good investment and relieve pressure on your muscles and joints.

A recent article from the New York Times reveals that young mothers of small children exercise less than other women their age. A focus on eating healthy and following the preventative tips above should help mothers be strong for themselves and their child.

The leaves are beginning to change and soon enough, you will have a lawn covered with pesky leaves. Our staff at Orthopaedic Associates of Zanesville would like to remind you of some safe raking tips.

Choose your tools wisely: The right rake for you may not be the right rake for someone else. Shop around for one that is a comfortable fit for your height. Opt for a rake that has a handle with gripping material. Ergonomic rakes are also available, specially designed for comfort and ease of use and to prevent injury.

Do a warm-up: It may not seem like a workout, but you can burn nearly 300 calories during an hour of raking! Walk around a bit before you start so your blood gets flowing. Do a couple of stretches to prevent straining the muscles of your shoulders, neck and back. Side bends and knee-to-chest lifts help open you up and ready you for all of the raking, bending and lifting you’ll do.

Practice proper posture: To keep your neck and back happy, stand upright and rake leaves to the side of you, alternating dominant hand now and then. This will help avoid strains in the neck. Bend at the knees – not the waist – when picking up piles of gathered leaves and avoid twisting to toss leaves. Instead, step to the side so your whole body switches position, not just your shoulders and back.

Take rake breaks: The repetitiveness of raking can become painful after a while. Take a rest every 10 to 15 minutes.

Orthopaedic Associates of Zanesville offers leading physical therapy in Ohio to treat neck strain and whiplash.

Symptoms such as pain, stiffness, headaches, dizziness, abnormal sensations such as burning or prickling are all symptoms of neck strain. In some serious cases, some people may even experience memory loss, concentration impairment, nervousness/irritability, sleep disturbances, fatigue or depression.

Neck strain is caused by an irritation to tendons, muscles and ligaments in the upper back and neck area. Whiplash is characterized by a collection of symptoms that occur following damage to the neck, usually because of sudden extension and flexion, such as in a car accident.

To treat neck strain at home, get plenty of bed rest to minimize movement. Over-the-counter pain medications like acetaminophen and ibuprofen and applying heat and ice packs intermittently can help ease the symptoms.

If symptoms persist, the physical therapy team at Ohio’s Orthopaedic Associates of Zanesville can help by guiding you through exercises or even provide ultra sound therapy