All posts by IT Admin

Stress and Anxiety During COVID-19

Nobody is immune to the fears and anxieties that have come up surrounding COVID-19. This pandemic can take an emotional toll, especially if you’re already living with an anxiety disorder. It is important to know that healthcare workers also experience similar anxiety and stress while trying to fight this pandemic.

So you are not alone….Here are some tips to get through this stressful time.

Understanding Anxiety

All over the world, cities, states and even entire countries are on complete lock down. The coronavirus pandemic has affected almost every human on the entire globe and many of us (including me) are wondering, “What is going to happen next?”

Uncertainity is one of the many reasons we get anxious and probably the hardest to handle. Many of my patients and family members are worried about how exactly we’ll be impacted over the coming months and even years. This can lead us to catastrophize and become overwhelmed with dread and panic.

But there are many things you can do—even in the face of this unique crisis—to manage your anxiety and fears.

Sometimes No News is Good News!

It’s vital to stay informed, particularly about what’s happening in your community. It’s important to follow advised safety precautions and do your part to slow the spread of coronavirus.

BUT…sensationalistic coverage tends to feeds into fear.

Stick to trustworthy sources such as the CDC, the World Health Organization, and your local public health authorities.
Limit how often you check for updates. Constant monitoring of news and social media feeds can quickly turn compulsive and counterproductive—fueling anxiety rather than easing it.
Step away from media if you start feeling overwhelmed. If anxiety is an ongoing issue, consider limiting your media consumption to a specific time frame and time of day (e.g. thirty minutes each evening at 6 pm).
Be careful what you share. Do your best to verify information before passing it on. We all need to do our part to avoid spreading rumors and creating unnecessary panic.

Focus on the things you can control

There are so many things outside of our control, including how long the pandemic lasts, how other people behave, and what’s going to happen in our communities. Focusing on questions with unknowable answers and circumstances outside of our personal control will get us nowhere—aside from feeling drained, anxious, and overwhelmed.

Focus on what you CAN control: take steps to reduce your own personal risk (and the risk you’ll unknowingly spread it to others), such as:

washing your hands frequently (for at least 20 seconds) with soap and water or a hand sanitizer that contains at least 60% alcohol.
avoiding touching your face (particularly your eyes, nose, and mouth).
staying home as much as possible, even if you don’t feel sick.
avoiding crowds and gatherings of 10 or more people.
avoiding all non-essential shopping and travel.
keeping 6 feet of distance between yourself and others when out.
getting plenty of sleep, which helps support your immune system.
following all recommendations from health authorities.

Stay connected—even when physically isolated

Evidence shows that many people with coronavirus—particularly young, seemingly healthy people—don’t have symptoms but can still spread the virus. That’s why the biggest thing that most people can do right now to make a positive difference is to practice social distancing.

Make it a priority to stay in touch with friends and family.
While in-person visits are limited, substitute video chatting if you’re able.
Social media can be a powerful tool—not only for connecting with friends, family, and acquaintances—but for feeling connected in a greater sense to our communities, country, and the world.

Take care of your body and spirit

Maintain a routine as best you can. Even if you’re stuck at home, try to stick to your regular sleep, school, meal, or work schedule.
Take time out for activities you enjoy. Read a good book, watch a movie, play a fun board or video game, —whether it’s a new recipe, a craft, or a piece of art.
Get out in nature, if possible. Sunshine and fresh air will do you good. Even a walk around your neighborhood can make you feel better. Just be sure to avoid crowds.
Find ways to exercise. Staying active will help you release anxiety, relieve stress, and manage your mood.
Avoid self-medicating. Be careful that you’re not using alcohol or other substances to deal with anxiety or depression.

Singh Snapshot

At times like this, it’s easy to get caught up in your own fears and concerns. Many of our feelings of anxiety may come from the fact of feeling powerless during this pandemic. Doing selfless acts can often help regain that sense of control. Even when you’re self-isolating or maintaining social distance, there’s still plenty you can do to help others.

Follow guidelines for preventing the spread of the virus.

Reach out to others in need.

Donate to food banks.

Be kind to others.A

7 Ways to Boost Your Immune System

As the COVID-19 pandemic numbers continues to rise, many of my friends and family have asked me how to increase their immunity and defense system against this virus. In addition to following the public health recommendations of social distancing, self-isolation and other mitigation strategies, there are some things you can do to help boost your immunity.

It is extremely important, now more than ever, to maximize your health and body’s ability to fight off infection in order to recover from COVID-19 if you are exposed to this pathogen.

So the question is….How can you improve your immune system?

Typically, your immune system does a extraordinary job of defending against disease.

But sometimes it fails…

What Can You Do to Boost Your Immune System?

In order for the immune system to function well, there must be a balance between stressors and lifestyle. While there are no “scientifically-proven” lifestyle modifications to enhance your immune system, these general healthy-living strategies are a good way to start.

Every part of your body, especially the immune system, functions better to attack environmental disease if you are living a healthy lifestyle.

Here are some ideas to increase your immune system

Don’t smoke
Exercise Regularly
If you drink alcohol, drink in moderation
Get adequate sleep
Minimize Stress
Eat a diet high in fruits and vegetables
Practice to avoid infections –washing your hands regularly and cook meat thoroughly

Smoking

Smoking harms the immune system and can make the body less successful at fighting disease. The immune system is the body’s way of protecting itself from infection and disease; it works to fight everything from cold and flu viruses to serious conditions such as cancer.

This increases the risk for several immune and autoimmune disorders (conditions caused when the immune system mistakenly attacks the body’s healthy cells and tissues).

Exercise Regularly

Regular exercise is one of the mainstays of healthy living. It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases.

But does it help to boost your immune system naturally and keep it healthy?

Just like a healthy diet, exercise can contribute to general good health and therefore to a healthy immune system. It may contribute even more directly by promoting good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently.

Alcohol

Alcohol can affect your health in many different ways. Most people are aware that excessive drinking can damage your liver and cardiovascular system. It can also damage your digestive system, leading to malnutrition and even increasing your risk of cancer. Many people see these conditions as problems for the distant future.

You may be less aware that alcohol also damages your immune system, increasing your risk of potentially fatal illnesses such as pneumonia. There are a number of ways alcohol impairs your immune system, making you more likely to get sick.

First, it’s important to know that the microbes living in your intestines, your gut’s microbiome, plays an important role in fighting diseases. When you drink a lot of alcohol, it has many negative effects on your digestive system. It also severely disturbs your gut’s microbiome, significantly altering the balance of healthy and unhealthy bacteria.

Alcohol also affects the respiratory system. Excessive drinking may impair the function of immune cells in the lungs and upper respiratory system, leading to increased risk for pneumonia, tuberculosis, and acute respiratory distress syndrome, or ARDS. Because the immunity of the mucus is impaired in both the lungs and digestive tract, any disease can become more severe.

Sleep

Lack of sleep can affect your immune system. Studies show that people who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as a common cold virus. Lack of sleep can also affect how fast you recover if you do get sick.

During sleep, your immune system releases proteins called cytokines, some of which help promote sleep. Certain cytokines need to increase when you have an infection or inflammation, or when you’re under stress. Sleep deprivation may decrease production of these protective cytokines. In addition, infection-fighting antibodies and cells are reduced during periods when you don’t get enough sleep.

How much sleep do you need to bolster your immune system?

The optimal amount of sleep for most adults is seven to eight hours of good sleep each night. Teenagers need nine to 10 hours of sleep. School-aged children may need 10 or more hours of sleep.

Stress

Modern medicine has come to appreciate the closely linked relationship of mind and body. Emotional stress can lead to a variety of illnesses including GI disturbances, hives and even heart disease.

Don’t lose your sense of humor in a crisis. Scientists suggest that laughter eally does reduce stress, which has a cascade of smaller, immune-system-friendly benefits.

Laughter varies your heart rate from fast to slow, which is good for you. And it helps your muscles relax.

Perhaps best of all, laughter and positivity can release stress-busting neuropeptides to counter the chemistry that negativity, stress and anxiety induce.

So yeah, this is a very challenging time. But appreciate its funny moments, too.

Meditation is being heralded worldwide for its mental health benefits, from lowering blood pressure and heart rate to perhaps improving memory and building the immune system. There are free and paid apps to help, and people can choose where and when to do it. Some people like music, some a mantra, others a voice guiding them.

Diet and Immunity

The immune system relies heavily and micro- and macro-nutrients. Healthy immune system cells need good, regular nourishment. Scientists have long recognized that people who live in poverty and are malnourished are more vulnerable to infectious diseases.

There is some evidence that various micronutrient deficiencies — for example, deficiencies of zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E — alter immune responses in animals, as measured in the test tube.

If you suspect your diet is not providing you with all your micronutrient needs — maybe, for instance, you don’t like vegetables — taking a daily multivitamin and mineral supplement may bring other health benefits, beyond any possibly beneficial effects on the immune system.

Singh Snapshot

As we age, our immune response capability becomes reduced, which in turn contributes to more infections and more cancer. While some people age healthily, compared with younger people, the elderly are more likely to contract infectious diseases and, even more importantly, more likely to die from them.

Keeping sending COVID-19 memes to your friends/family…laughter is good medicine!

Sleep enough but not too much!

Stop smoking and vaping…you know who you are!

Try to avoid the temptation to binge drink during these times of social distancing and self-isolation.

Find time for meditation, mindfulness and calmness throughout the day.

Stuck at Home: Try this Indoor Workout

Many of us have concerns about contracting the new coronavirus disease, COVID-19, and therefore are avoiding places and practicing “social distancing.” Working out is often a great way to manage stress and a good way to optimize your immune systems.

Many gyms, fitness centers and classes are doing their best by wiping down equipement and taking extra preventative measures. However if you are staying home (which the WHO and CDC recommend), you may still want to continue to work out.

But keeping your body fit and healthy is even more important when there’s a global pandamic spreading like wildfire. Many may have seen the video of a personal trainer in Spain motivating his quarantined neighbors to work out by doing jumping jacks. If you have not seen it, please click below for the video.

https://www.instagram.com/p/B9wsIvLgejU/?igshid=65huvtudbnde

Why Exercise:

Exercise has so many benefits:

Staying active can help to ease symptoms of mental illness

When you exercise or do any sort of physical activity, this helps get rid of any bad bacteria from the lungs

Exercise causes a boost in your white blood cells and antibodies and these are the cells we need to fight off disease

30 minutes of physical activity three days a week is sufficient but of course you can do more.

Try this 20 minute home work out.

Upper Body Workout

Pushups

Bring yourself into a high plank position, with your feet to a bit wider than hip-width apart. This will give you more stability. Think about wrapping your shoulders back, but keeping your ribcage knit together. Everything is super engaged in your core.

As you lower yourself down, elbows should point out at a 4:30 and 7:30. Don’t let your elbows flare out, but don’t keep them too narrow, either. Then push into your entire hand and press yourself back up.

Bird-Dog

Begin on all fours with your hands directly under your shoulders and your knees directly under your hips.

Pull your abs in to your spine. Keeping your back and pelvis still and stable, reach your right arm forward and left leg back. Don’t allow the pelvis to rock side to side as you move your leg behind you. Focus on not letting the rib cage sag toward the floor. Reach through your left heel to engage the muscles in the back of the leg and your butt.

Return to the starting position, placing your hand and knee on the floor. Repeat on the other side to complete one rep.

Do five to 10 reps.

Dips

Sit on the edge of a flat exercise bench and place your hands, fingers facing forward, next to your thighs. Place your feet on the floor in front of you, knees bent. Keeping your arms straight, scoot forward so your butt is hovering in front of the edge of the bench (A). Inhale, bend your arms, and lower your butt (B), stopping when your upper arms are parallel to the floor. Exhale and push yourself back up, straightening your arms.

Core

Planks

Begin by getting into a push-up position. Now rest your body weight on your forearms and not your palms. At this point, your body should form a straight line from head to ankle. Clench your abdominals and hold the position for the prescribed time.

Crunches

Lie on your back on a mat. Bend your knees and keep your feet firmly placed on the floor. Keeping your hands folded across your chest and your lower back fixed to the mat, raise your shoulders and the top half of your torso until you begin to feel a stretch in the upper portion of the abdominals. Lower slowly

Leg Raise

Begin by lying down on your back and place your hands at your sides for support. Use a yoga mat or other mat if you will be completing on a hard surface.

Extend your legs in front of you and lift them as you exhale until they’re perpendicular to the ground. Make sure your abs stay flexed throughout the movement.

As you inhale, begin lowering your legs slowly back to the starting position and stop just about 1 inch off of the floor.

Lower Body

Squats

Stand with your head facing forward and your chest held up and out.
Place your feet shoulder-width apart or slightly wider.
Sit back and down like you’re sitting into an imaginary chair.
Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles.

Lunges

Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don’t keep looking down). Always engage your core.

Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.

7 Truths about Hand Sanitzers

If you’ve visited a pharmacy or convenient store recently, you probably noticed the empty shelves where hand sanitizers normally sit.

With the coronavirus (COVID-19) outbreak, it’s not surprising that many people are taking extra steps to stay safe, including stocking up on sanitizing sprays, gels and soaps.

But are hand sanitizers the best defense against bacteria and viruses like coronavirus and influenza?

How useful are hand sanitizers?

They’re useful in the hospital, to help prevent the transfer of viruses and bacteria from one patient to another by hospital personnel.

Outside of the hospital most people catch respiratory viruses from direct contact with people who already have them, and hand sanitizers won’t do anything in those circumstances.

Convenient cleaning

The portable hand sanitizers do have a role during peak respiratory virus season because they make it much easier to clean your hands.

It’s much more difficult when you sneeze to wash your hands than it is to use a hand sanitizer, especially when you are outdoors or in a car. The hand sanitizers are much more convenient, so they make it more likely that people will clean their hands, and that’s better than not cleaning at all.

Are all hand sanitizers created equal?

It’s important to make sure any hand sanitizer you do use contains at least 60 percent alcohol.

Studies have found that sanitizers with lower concentrations or non-alcohol-based hand sanitizers are not as effective at killing germs as those with 60 to 95 percent alcohol.

When to avoid hand sanitizers

You should always clean with soap and water if your hands are visibly dirty, or if you’ve touched chemicals.

When hands are heavily soiled or greasy — such as after playing outdoor sports or working at a construction site — the CDC cautions that hand sanitizers may not work well at all.

Benefits of soap and water

Whenever you can, just wash your hands — for at least 20 seconds — with non-bacterial soap and warm water.

Can I make my own?

Instructions for gel sanitizer

Ingredients

1 cup of 91% isopropyl alcohol
½ cup of aloe vera gel (natural or store-bought)
15 drops of tea tree oil (or another antibacterial essential oil)

1. Pour the alcohol into a medium container with a pouring spout. Some recipes online use vodka instead of isopropyl alcohol, but most vodkas don’t contain high enough alcohol percentage.

Note: Using isopropyl alcohol diluted beyond 91% will result in a more weaker hand sanitizer that doesn’t meet the CDC’s 60% benchmark.

2. Measure and pour the aloe vera gel. Alcohol can be hard on your skin, so using aloe is a good way to counteract that effect and keep your hands smooth.

3. Add the essential oil. Tea tree oil is naturally antibacterial, so it makes sense to use it here. But if you’re not a fan of its smell, you can use another type of essential oil, like lavender, lemongrass or eucalyptus.

4. Whisk. To fully mix all ingredients, stirring won’t be enough. Get a whisk and beat that hand sanitizer into an homogeneous gel.

5. Sanitize your spray bottles and pour in your hand sanitizer. Spray some of your leftover alcohol into your bottles and let them sit until the alcohol has evaporated. Pour in your sanitizer.

6. Label your containers. You don’t want any accidents where you or anybody else ingests your newly made hand sanitizer. Take the time to label your bottles. Continue living.

Seven Facts about Hand Sanitizer

A common myth about hand sanitizers is they can cause antibiotic resistance. The truth is that antibiotics are ingested, and they operate completely differently than alcohol-based hand sanitizers.
Alcohol-based hand sanitizers reduce the transient organisms, or the illness causing germs, on your hands. They also reduce the resident organisms, or what many refer to as “good germs.”
Alcohol-based and non-alcohol-based hand sanitizers are not the same. The truth is that the formulation matters. The active ingredient is important but the total formulation affects the antimicrobial efficacy.
Many believe the frequent use of hand sanitizers will dry out your hands or your skin. PURELL® Advanced Hand Sanitizer has been developed to be used repeatedly without damaging the skin.
The “kills 99.9% of germs” statistic you see on lots of hand sanitizer bottles is a bit misleading, but research shows that it does successfully kill a lot of germs and microbes that could make you sick.
The higher the alcohol content in your sanitizer, the more microbes it can kill. However, high-alcohol content sanitizers can also dry out your hands.
Newer research shows that hand sanitizer isn’t effective at killing C.diff, which is a bacterial infection in the colon that can make a person very sick.

Singh Snapshot!

The important thing is to keep everything clean on a regular basis.

The CDC stresses that washing with soap and water is the most effective method for eliminating microbes from your hands. This isn’t to say that you shouldn’t use hand sanitizers, but simply that when you have the opportunity to wash your hands instead of reaching for the sanitizer dispenser, you should go with soap and water.

8 Reasons Why You Need a Physiatrist (Rehabilitation Doctor)

Many of you may not even know what a physiatrist is or does.

Physiatrists (also known as physical medicine and rehabilitation physicians) specialize in non-surgical care for conditions – particularly neuromuscular (nerve, muscle, and bone) disorders – that cause pain and impair normal, everyday functions.

Following standard medical training, many physiatrists also pursue additional specialization in one or more of the following subspecialties: musculoskeletal rehabilitation, pediatrics, spinal cord injury, sports medicine, traumatic brain injury, and pain medicine.

Why Should You See a Physiatrist?

Having a physiatrist guide your musculoskeletal (spine and sports) pain care is akin to having a primary care physician who also specializes in diagnosing and treating musculoskeletal conditions. Physiatrists not only have a keen understanding of how the body works and the medical issues at play, but also understand how these medical issues can affect a patient’s mobility, mood, and quality of life.

Consider seeing a PM&R physician if:

1. You had an accident or you have an injury or chronic condition that has left you with pain or limited function

2. You’re contemplating or recovering from surgery

3. You have an illness or treatment for an illness that has diminished your energy or ability to move easily

4. You’re recovering from the effects of a stroke or other problems related to nerve damage

5. You have chronic pain from arthritis, a repetitive stress injury, or back problems

6. Excess weight makes it difficult to exercise or has caused health problems

7. You think you’re too old to exercise

8. Life changes such as childbirth or menopause have created new challenges to your physical function

Understanding and identifying your goals

Do you want to strengthen an injured muscle, find relief from chronic pain, or walk up the stairs without being winded? A PM&R physician can work with you to determine realistic short- and long-term goals. Along the way, he or she will help you to find relief from pain, achieve successes in rehabilitation or exercise programs, overcome your setbacks, and reassess your goals if necessary.

Being in Love is Good for You

Some benefits of having “love” in your life include:

Life span

Marriage offers the ultimate health benefit: a longer life

While scientists don’t know exactly how love works to shore up immunity, studies show that people in loving relationships report fewer colds and flus than those who are single

Married people have longer average life spans and are drastically less likely to die at an early age

Inflammation / Disease

Spending time with someone you love “or even thinking about them “ causes your heart to beat faster and stronger, improving your circulation
Rates of diabetes, heart disease, Alzheimer’s, lung disease, and other chronic ailments are all lower in people with love and relationships in their lives

Substance Use

Bachelors tend to lead less healthy lifestyles
More apt to smoke, drink too much, and indulge in other vices

Depression

Companionship actually tends to be good for mental health, even though we tend to complain that a significant other is “driving me crazy”
Marriage can also stabilize individuals with bipolar disorder

Financial Stability

Couples are more financially stable than their single counterparts
While worrying less about money certainly helps reduce stress and anxiety, financial stability also impacts health in a more concrete way, via access to health care

Weight

One area where relationships appears to actually harm health is the waistline
Both men and women in long-term relationships tend to gain weight (probably because they’ve implicitly agreed to let themselves go)

Singh Snapshot

Happy Valentine’s Day!

In general, research suggests yes. People in long term relationships tend to live longer, have improved access to health care, enjoy a more fulfilling sex life, experience less stress and anxiety, live a healthier lifestyle, and have lower rates of heart disease, diabetes, and depression compared to their single counterparts.

Why Does my Neck Hurt?

Why Does my Neck Hurt

We are increasingly spending time hunched forward and leaning over our phones and laptops for hours without breaks. This hunched or kyphotic posture increases the load on the neck up to several times more than in an erect posture.

Why Does my Neck Hurt

In a fast-paced world, driven by technology, upper crossed syndrome is becoming a major problem for many people. In time, this can lead to cervicogenic headache, referred pain, cervical facet joint compression and wear-and-tear damage, as well as upper crossed syndrome.

Why Does my Neck Hurt

The prevalence of neck-related pain has been rapidly on the rise as tablets, laptops, and cellphones are becoming more and more present.

What is upper crossed syndrome (UCS)?

The back muscles of the shoulders and neck (upper trapezius, levator scapula) and the muscles in the chest (pectoralis major, pectoralis minor) are overactive and tight
Due to these overactive muscles, the muscles that counter-balance the back and chest muscles are weak (deep neck flexors, rhomboids, lower trapezius, serratus anterior)

Why Does my Neck Hurt

What causes UCS?

Most often UCS is caused by prolonged kyphotic posture in which the head is forward and not squared with the shoulders
Activities that promote this postural position include driving, reading, biking, using cellphones and laptops/computers

What are the signs and symptoms?

Signs:

Head forward posture
Rounded upper back (thoracic kyphosis)
Elevated or protracted shoulder blades (scapular winging)
Decreased mobility of the mid-back (thoracic spine)
Reduced stability of the shoulders

Why Does my Neck Hurt

Symptoms:

Headache
Neck pain
Straining of the back and weakness in the chest
Chest pain and tightness
Pain and tightness in the upper shoulders/back
Sore shoulder blades
Jaw pain
Decreased range of motion in the neck or shoulders
Numbness, tingling, pain in the upper arms
Low back pain

What are problems associated with UCS?

Migraines and tension headaches
Reduced lung capacity and breathing difficulty
Nerve impingement and compression
Neck pain
Rotator cuff injuries
Trigger points

How do you manage UCS?

Physical therapy and exercises are the mainstay of treatment
Strengthening programs such as pilates
Stretching programs such as yoga
Massage therapy
Acupuncture
-Trigger point injections
Oral pain medications
- Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen
- Tylenol
- Occasionally low dose tricyclic antidepressants such as amitriptyline

What are some home exercises for UCS?

Begin all exercises gently and slowly build up the intensity
There are many exercises and stretches, but here are a few that require no extra equipment such as a foam roller or yoga mat
There are many exercises and stretches, but here are a few that require no extra equipment such as a foam roller or yoga mat
- Lie down with a thick pillow placed about a third of the way up your back, aligned with your spine
- Allow your shoulders and arms to roll out and release your legs to open naturally
- Keep your head neutral so that you don’t feel a strain or stretch
- Remain in this position for 10-15 minutes and repeat several times throughout the day
Chin tucks
- Stand upright with your back to the wall
- Slightly tuck your chin to your chest and draw your head back to the wall
- The muscles in the front of the neck should be active while holding this position for 3 to 5 minutes
Chest stretch
- Place the inside of your elbow against a wall
- Rotate your body away from the anchor point until you feel a stretch
- Stay in this position for 3 to 5 minutes and repeat several times throughout the day
Trapezius stretch
- Place one hand under the seat
- Roll back your shoulder on the same side into a good posture
- Gently lower the other side’s ear to the other side’s shoulder until you feel a stretch
- You can use your free hand to increase the stretch further
- Stay in this position for 3 to 5 minutes and repeat several times throughout the day
- Alternate sides
Levator stretch
- Looking straight ahead, rotate the head by 45 degrees
- Tuck chin to chest in this position
- The free hand can be placed on the back of the head to gently pull down
- Stay in this position for 3 to 5 minutes and repeat several times throughout the day
- Alternate sides
Floor cobra
- Lie on the floor with your arms at the side of the body
- Pinch your shoulder blades together and lift your chest off the floor
- Hold for 2 seconds
- Slowly return your body to the ground, keeping your chin tucked
- Repeat

What are ways to prevent UCS?

Ultimately, the best way to treat UCS is to avoid activities that require straining the neck/head for prolonged periods
A few tips to prevent and treat UCS:
- Limit time on your laptop, watching TV, looking at the cellphone screen, etc.
- Take breaks every 15-20 minutes when sitting for long periods of time
- Engage in cardiovascular exercise for 30 minutes daily with low-impact activities (stationary biking, swimming, walking)
- Avoid the motions and movements that worsen symptoms
- Do stretches that target the sore muscles of the neck, upper back, shoulders, and chest
- Strengthen the front neck and lower shoulder/mid-back muscles
- oUse a single pillow that retains its shape when sleeping
- Rearrange your office so that as you are using your computer while:
  - Your back is straight and shoulders are relaxed
  - Elbows are close your body and bent at 90-120 degrees
  - Your hip is bent at 90-120 degrees
  - Backrest or lumbar support is supporting your low back at belt level
  - Feet are flat on the ground
  - The monitor is roughly an arm’s length away
  - The top of the monitor is at eye level or just below and the monitor can tilt
  - There is minimal bending of the wrist when typing or using the mouse
  - Use a headset for long telephone calls
- oIf you would like to use a standing desk, refer to my blog post called “Standing desks: Are they worth the hype?” on June 25, 2019

Singh Snapshot:

Prolonged and repetitive time in a kyphotic posture can lead to neck and upper back pain as well as upper crossed syndrome
UCS can lead to many other problems including headaches and trigger points
The mainstay of management is exercising, stretching, and postural changes
Make sure to give yourself a break every 15-20 minutes from sitting at the computer
Modify your work environment/station to decrease the chance of developing UCS
Through a few simple measures, you can remain productive while preventing head, neck, and mid to upper back pain!

Acknowledgment
Daniel Oh, MD
PGY-3
Department of Physical Medicine & Rehabilitation
NewYork-Presbyterian
Columbia & Cornel

Can Exercise Improve Your Golf Game

With the 2019 season coming to an end, it may be time to start getting in shape for next season. I personally have struggled with lower back and sacroiliac joint pain as a result of playing golf. I have found that staying in shape and maintaining flexibility have helped curb some of these injuries.

Here are the best exercises to improve your golf game and prevent injuries.

WORLD’S GREATEST STRETCH

(ONE SET, THREE REPS, EACH DIRECTION)

Why it works: The name says it all. This lengthens nearly every muscle in the core and also the key ones attached such as the hamstrings, upper back, etc. This stretch will increase the amount a golfer can turn.

How to do it: Stand with your back straight, arms to your sides. Step forward into a lunge with your right foot. Place your left hand on the ground and your right elbow to the inside of your right foot and hold the stretch for two seconds. Rotate your right arm and chest to the sky as far as you can. Hold for two seconds. Take your elbow back and down toward your instep and reach through to your opposite side. Place your right hand outside your right foot and repeat. Make sure to keep your back knee off the ground and to contract the glutes.