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Work-at-home Pain Relief

Still Working From Home?

Suffering from Aches and Pains?

JACO can help!

We have found that many of our patients are still working from home and spending more time than they anticipated working at a less than ideal work station. We’ve been seeing complaints of neck pain, back pain and wrist pain that is caused by strain from poor body mechanics while working. For those of you still hunched over your laptops on the couch, legs dangling from a barstool working at the kitchen counter, or crammed into a small home office space sorely missing your comfortable office chair - we have some helpful tips for you!

Some small changes to your setup can help relieve a lot of stress on your body. Changes as simple as making sure your computer monitor is at the right height, that you have a proper chair to support your lumbar spine and that your wrists are in a neutral position with typing can have a big impact on decreasing muscle strain. Make sure your feet are supported, your computer screen is close enough to not have to lean forward, and your elbows are relaxed at your side while working.

If you’re not able to make changes to your work station and still find yourself with aches and pains, here are a couple of stretches that can help you avoid injury and decrease musculoskeletal pain. Try to take a break every hour and perform these stretches to give your muscles a break.

1.    Cervical Retractions

-    What to do: Tuck your chin backward like you’re making a “double chin” and hold for five seconds. Repeat this 10 times.

-    Why? Many of us are leaning forward looking at our phones or computer screens, we need to reverse this strain on our neck and try to improve our postural alignment to get our ears aligned with our shoulders.

2. Low back stretch

-    What to do: Place your hands on your hips and lean back while keeping your knees straight. Repeat 10 times.

-    Why? A lot of us have tightness at our lumbar musculature and add strain to our lumbar spine with leaning forward unsupported or slouching in our chairs. Take a break to stand and stretch your low back to decrease the strain.

*If any of these exercises cause pain, perform them more gently or stop the exercise*

For those of you who have moved out of your office space and are now working from home, it may be a wise investment to have an Ergonomic Specialist come out and give you recommendations on how to set up your new home office space to keep you comfortable and injury-free. JACO Rehab now offers ergonomic assessments with one of our Physical Therapists who specialize in ergonomics come out to your home or office and complete a full assessment of your work space. They then make recommendations for adjustments to workspace, equipment, body mechanics and provide interventions to address any issues and decrease chance of injury. 

Contact us today at info@jacorehab.com or call us at 381-8947 if you would like to know more about our Ergonomic Assessments.

-Article by Melanie Bean, PT, DPT

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Registration for our next webinar is LIVE! Learn all about the most common causes of impaired balance and what to do about them so you and your loved ones can feel safe and confident. Click the Iink in our bio to register or tune in LIVE to Facebook on Saturday at 3:30 PM. We can’t wait to see you there! #getbalanced #catchyourbalance #balancetraining #balance #movementismedicine #zoom #facebooklive #choosept #physicaltherapy #physicaltherapists #dpt #dptstudent #jacoculture (at Jaco Rehab) https://www.instagram.com/p/CLqQXhWDeCR/?igshid=1eor0zvaxaffh

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Working from home? Injuries can add up fast!! The number of neck and back pain clients in our clinics is on the rise...and many of them have one thing in common: A not-so-temporary work-from-home status and the ergonomic challenges that come with that. So, we decided we needed to do something! Let us take one more thing off of your plate and help you with your at-home-office set up! Jaco Rehab has ergonomic specialists on staff that can come to you and perform an assessment of your space to help set you up for success. Best of all, we can help you stay injury-free so you don’t have to come see us in the clinic later. We can’t guarantee the baby will take that nap, but we can guarantee that you will have less back pain and more energy to deal with it! 🤪 As always, we take all necessary Covid precautions very seriously to keep you and your Ohana safe during our site visits. E-mail info@jacorehab.com to learn more about our Ergonomic Assessment Program! 👩‍💻 #ergonomics #homeofficesetup #physicaltherapy #choosept #physicaltherapist #ergonomicsfromhome #homeoffice #workfromhome #ergonomicassessment #dpt #jacoculture #teamjacohawaii #honolulu #waikele #mililani #kapolei (at Oahu, Hawaii) https://www.instagram.com/p/CLK8azIjznU/?igshid=1e5loa2hp4ewv

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Happy Founder’s Day to the American Physical Therapy Association!! 100 years strong!! 💪 @aptahawaii @aptapics #APTAHawaii100 #APTA100 #choosept #foundersday #physicaltherapy #luckywelivehawaii (at Jaco Rehab) https://www.instagram.com/p/CKFSsIejZ5h/?igshid=17h381cgsgdfq

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Mahalo @hawaiifoodbank for all that you do. Another solid week of donations from our JACO community! Don’t forget you can bring in canned goods throughout the entire month of December at all 4 of our clinics! #hawaiifoodbank #jacoculture #luckywelivehawaii #choosept #donate (at Hawaii Foodbank) https://www.instagram.com/p/CIqvqEED_B9/?igshid=1favjh2wlxiiv

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Did you know that pinched nerves are only one cause of neck pain? Learn more about that pain in the neck TOMORROW, Saturday at 3:30 PM on our Facebook Live! #painintheneck #pinchednerve #choosept #webinar (at Jaco Rehab) https://www.instagram.com/p/CIqtgQLj__L/?igshid=uxtdab8jkc87

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Pre-work dolphin sitings are our favorite kind of Friday feeling. 🐬 😊 #luckywelivehawaii #jacoculture #oc1 #bestescape (at Oahu, Hawaii) https://www.instagram.com/p/CIqr4I8jNzt/?igshid=1ajsgug4r0kh1

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Here’s our Halloween theme teaser, JACO Waikele style!!!!! 🐠 🧜‍♀️ 🌊 🐢 🐬 🦈 🐙 . . . #choosept #halloweentheme #jacoculture #partofyourworld #underthesea #cheehoo (at Jaco Rehab Waikele) https://www.instagram.com/p/CG8rrsyjfjl/?igshid=15p6yj6o17i1s

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Halloween PT Humor coming in hot to a social media feed near you! Any guesses on what our team JACO Halloween theme is this year? 🤔 #teamjacohawaii #jacoculture #pthumor #choosept #physicaltherapy (at Jaco Rehab) https://www.instagram.com/p/CGnJiYYjwER/?igshid=fvfgpw13zl2o

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Among older adults, falls are the leading cause of unintentional injury, hospital admission by trauma, and deaths caused by injury. Most falls are preventable, and they do not need to be considered a “normal” part of aging. That’s why the week of September 21-25 has been recognized since 2008 as Falls Prevention Awareness Week. Follow along with us this week in our stories and on our social media outlets for more information about falls, and how to help protect and raise awareness to your loved ones! We hope you join us and spread the word💪🙏🏼 . . . . #fallpreventionawareness #fallpreventionweek #fallpreventiontips #fallpreventiontraining #choosept #physicaltherapy #luckywelivehawaii #honolulu #waikele #mililani #kapolei #dpt (at Jaco Rehab) https://www.instagram.com/p/CFbuNxqD0Kc/?igshid=1v62thl3agzq9

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Time for another JACO giveaway! What’s your favorite at-home-exercise equipment? Send us a pic of your most-creative home workout hacks for a chance to win a free Jaco @underarmour T-shirt! Here’s our PT Jamie with a bamboo pole and paint cans 💪. We will be taking submissions until next week Thursday and the winner will be announced on ALOHA FRIDAY, September 4th. Send in your photos via Instagram DM, Facebook messenger, or info@jacorehab.com! Stay tuned all week for at-home workout inspiration!! #homeworkoutchallenge #movementismedicine #creativesolutions #choosept #physicaltherapy #dpt https://www.instagram.com/p/CEZqtPUD6Jg/?igshid=rfkq8yyu591p

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Mahalo for trusting us with your physical therapy care. We’re still here for you during this time both in-person and via Telehealth. Your health and safety is our top priority! Please visit our website for a complete list of our Covid-19 screening questions and procedures. #essentialhealthcare #physicaltherapy #choosept (at Jaco Rehab) https://www.instagram.com/p/CEWCOVTDZu1/?igshid=c4ga0mo3ghiy

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Total Joint Journey Webinar this Sunday!

So you’re getting a new joint? You probably have more questions than there are components going into your new hip or knee.  A major surgery can be intimidating. We want to give you and your loved ones a basic understanding of what to expect with surgery and the rehab process. Knowing what is down the road can ease some of the stress. It can also get you excited about life with your new joint! 

Join us for the next episode in our Movement is Medicine webinar series THIS Sunday, August 23rd at 3:30 PM. Registration fills up quickly; so don’t wait if you’d like to participate in the live Q&A session that follows. It will also be streaming on our Facebook live if you aren’t able to get a virtual seat. Register for our next webinar in the series by clicking HERE

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Finding fitness during the pandemic

Are you struggling to figure out how to stay healthy and active during these difficult times? Here’s the hard truth: Motivation will not get you there, but discipline will. This is a statement I often share with people when they tell me they're not "motivated" to exercise or to do what they need in physical therapy so they can be healthy and strong again. During this unprecedented moment in history, motivation is at an all-time low for many people. It’s understandable, because life is tough right now. But, the stressors of life can easily become an all-too-convenient excuse for people to put on the "quarantine 15," or to forego their otherwise regular form of exercise. I hear different excuses every day. "I can't go to the gym," or "I don't have time," are two of the most common ones. At the end of the day these are just excuses that are holding you back. If you can't go to the gym, take advantage of the extensive online home workouts that are available right now. If you "don't have time," strategize and prioritize a way to wake up earlier or go to bed later. Simple. Unless you're injured, if you are saying you can’t exercise because of (fill in the blank) you are just making an excuse and stopping your own self-development.  

          And this is where motivation comes in. Motivation is a thief. At first it feels great, because it gives you the drive to start something new or to try a little harder than you otherwise might. But then it vanishes into the ether. When it doesn't return with consistency, you can be left feeling like you don't have the drive to move forward. Motivation takes a lot of your energy up front and then you're left seeking more and more but not finding it. But if you stop relying on the quick fix of motivation, and lay the foundation of discipline, you can find your way again.

          So how to start? Just start. Set the alarm early and wake up as soon as it goes off. Plan. Write down your workout the day before and then do it. Write down your goals. What do you want to achieve? Do you want to feel healthier? Do you want to lose weight? Writing these goals down helps keep you accountable. When you don't feel like doing the work (and there will be many days like this) go back to your goal sheet and remind yourself why you started. Does this sound simple? Well, it is. But it also isn't easy. Discipline takes regular practice, so at first it is going to be challenging to find your groove. Keep pressing forward. The more often you just get up when the alarm goes off, instead of hitting snooze, the easier it becomes. At first though, you must impose discipline on yourself. Do it because you know it will make you stronger, happier and healthier.

          These little habits build upon each other. Pretty soon, you'll find yourself working out regularly and feeling strange when you miss a day. Exercise becomes the norm. Like brushing your teeth it can become just something you do. Most people would not say they're "motivated" to brush their teeth. But they do it anyway because they know it's the healthy thing to do. Exercise is no different. For our bodies to function optimally, and to help stave off infections and injuries, our bodies must move regularly. Remember that exercise can take many forms. You don't have to go to the gym (especially not now.) You can get a fantastic workout with no equipment and a little creativity. Things like push-ups, pull-ups, squats, lunges, can all be done in a very small space with very little equipment. For cardio, you can go out for a brisk walk or run. The key is taking that first step. You have to act. Don't spend too much time thinking about it. That's when the excuses creep in. Just begin. You'll be glad you did, and your body and mind will thank you. Every day you are either getting stronger or you are getting weaker. Tomorrow, don’t hit snooze. 

We hope your journey to fitness is an injury-free one. But if an injury does occur, you can see your physician for a physical therapy referral to Jaco Rehab.

Stay happy, healthy and strong!

- Photo and article by August Kryger, PT, DPT

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Gratitude Tracing

Team Jaco has been participating in Access Surf’s May Move Challenge, which has been SO MUCH FUN.  We signed up for all 5 challenges, and the last one is “Make your own challenge”.  For our last challenge, in the last week of May, we’d like to introduce you to GRATITUDE TRACING.  It’s yet another way to get moving and feel grateful amidst the craziness in the world right now.  Are you ready to learn more?  Here are the rules...

Rule # 1.  Seek Gratitude

Research has shown that daily practices in gratitude help people achieve happiness, greater self-satisfaction, and most importantly, reduce stress.  Our goal was to create a mindset that helped us seek gratitude in our every day environments and create a positive spin on these uncertain times. 

Rule #2.  Get Moving

All you need to do to get started is walk out your front door.  Run, walk, bike, roll, whatever gets you moving is fine with us! 

Rule #3.  Find Three Things 

Your mission is to keep moving until you find 3 things that make you feel grateful.  Think of it as a gratitude treasure hunt. Did your neighborhood kids color beautiful artwork with sidewalk chalk?  Is your neighbor’s garden breathtakingly gorgeous due to all of the extra time she’s been putting in being home more these days?  Did you see a message of peace along the way?  

Rule #4. Document 

Take pictures.  Either mental pictures, or actual pictures and write them down when you come home so you’ll think of them again.  If you’d like to participate in our challenge with us, share your pictures on social medial with the hashtags, #gratitudetracing and #movewithaccesssurf.  

Mahalo.  We are grateful for our amazing community! 

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Dynamic Warm-up with our Run Ambassador Motoki! Did you catch our first Movement is Medicine Webinar this past Sunday?! This was one of the videos we shared while we talked about all things stretching. Dynamic warm-ups are the best way to prepare for athletic events because it mimics the motions you will be performing and increases blood flow to all the tissues involved. 🏃🏾 🏃🏽‍♀️ Happy stretching everyone! 🤙🏽 #dynamicwarmup #choosept #physicaltherapy #dynamicstretch #kakaako #warmitup #runnersofinstagram (at Oahu, Hawaii) https://www.instagram.com/p/CAqXo2tjs9v/?igshid=1hjmopa7ssk33

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Exercise In Place

As Hawaii begins to slowly lift restrictions for businesses, exercising at home remains the safest and most convenient place to work out. Jaco and Jenn were honored to be featured in Outrigger Canoe Club’s Publication, Ama, where they shared more ways to stay healthy at home.