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The Importance of Correct Ergonomic Sitting Posture and It’s Effects on Heath

Sitting for a long time regularly is linked to many health issues including obesity, diabetes, heart diseases and other issues. However, we often forget that sitting for a long time is a common cause of posture issues. A large proportion of adults in USA, spend many hours of the day sitting. This means following the correct sitting posture is even more important for ourselves.

This section will cover the health risks of bad sitting posture, the correct ergonomic sitting position and how we can have impact our health.


-Back and neck pain, which are often the most popular, because of the slumped position or excess pressure being suffered by the spine.

– Joint pain (hip pain, knee pain and ankle pain etc), muscle stiffness and permanent slumping.

– Repetitive strain injury in muscles, nerves and tendons due to repetitive movements and overuse injury like wrist and hand injuries caused by typing.

– Slouched position for many hours can compress your abdominal organs, which includes your digestive system. This can have an impact on your metabolism and affects your ability to process food correctly. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1773697/)

-Negative affect on lung capacity and ability to breathe properly. Slouching causes the muscles and tendons in the front of your body to become shortened, causing difficulty to take full, deep breaths. (https://www.hindawi.com/journals/bmri/2018/3058970/)

-Spend many hours every day sitting in front of a computer could be at risk of developing deep vein thrombosis – the potentially fatal blood clots. (http://www.ochsnerjournal.org/content/20/2/182)


Make sure your chair has ample back support, allowing you to keep your backbone straight comfortably.

Sit with your hips about shoulder-width apart in your desk chair, and your knees lined up with your hips and feet (at about a 90-degree angle). Don’t cross your legs while sitting in a chair. Your feet should rest on a flat surface or supported.

Your elbows should be by the side of your body so your arm forms an L-shape at the elbow joint.

Forearms supported on armrests of the chair. Use your keyboard with wrists out straight to type. Only set your wrists on a rest during breaks, not while typing. Place your mouse somewhere close to the keyboard to limit how far you must reach.

Please refer to the diagram #1 and 2 for proper ergonomic setting.

Diagram #1 

Diagram #2 

The Facts about the Corona Virus(Covid-19)

What is a coronavirus?
A new coronavirus was first reported in Wuhan, China, on December 31, 2019. This new virus presents particular dangers: there is no known pre-immunity, no vaccine, and no specific treatment. The virus is contagious, and everyone is presumed to be susceptible.Physical Therapy Morristown NJ

Corona viruses are a large family of viruses, most of which are harmless for humans. Four types are known to cause colds, and two other types can cause severe lung infections: Severe Acute Respiratory Syndrome (SARS) and Middle East Respiratory Syndrome (MERS). The novel coronavirus is now known as SARS-CoV-2, because of its similarities to the virus that causes SARS.

This new coronavirus seems to target cells in the lungs, and possibly other cells in the respiratory system too. Cells infected by the virus will produce more virus particles, which can then spread to other people, for instance by coughing.

What is COVID-19?
On February 11, the World Health Organization named the disease caused by the new corona virus: COVID-19. Both the virus and the disease were unknown before the outbreak began in Wuhan. The overwhelming majority of cases were initially concentrated in China, however the disease has now spread worldwide. On March 11, the WHO declared the COVID-19 outbreak a pandemic. As of April 17, there were more than 2,165,500 cases of corona virus in 206 countries, territories, or areas, and 145,705 people have lost their lives. There are now more cases in the United States (676,676) than in any other country.

How is coronavirus transmitted?
Our understanding of this new coronavirus and COVID-19 is still evolving. The virus can spread from person to person, including by people who appear to have no symptoms. This makes it much harder to get a good picture of the way it’s spreading. Physical Therapy Morristown NJ

The WHO notes that coronavirus can be transmitted through small droplets from the nose or mouth which are spread when an infected person coughs or exhales. People can catch COVID-19 by touching objects or surfaces contaminated with the virus, and then touching their eyes, nose, or mouth. People can also be infected if they breathe in droplets from a person with coronavirus who coughs out or exhales droplets. The WHO recommends staying more than three feet away from a person who is sick.


How dangerous is coronavirus?
The latest estimates are that 80 percent of the people who get infected with the new coronavirus will experience a mild or moderate form of disease. Roughly 15 percent will develop a severe form of the disease requiring hospitalization. Some 5 percent will become critically ill. Sophisticated health care systems may be able to cure some critically ill patients, but the danger is that even the most advanced systems may be overwhelmed by the large numbers of people who will need to be hospitalized.

The high level of supportive and intensive care required to treat patients with COVID-19 places real challenges to even the most advanced health care systems. MSF is very concerned about the potential consequences in countries with weak or fragile health care systems.

COVID-19 is more dangerous for elderly people or people suffering from other infections or ailments. Children so far seem to be less affected by the disease. The mortality rates vary significantly from place to place.

Public health measures such as isolation, quarantine, and social distancing are generally put in place to limit community transmission, reduce the number of new cases and severely ill patients, protect the most vulnerable people, and manage health resources. Physical Therapy Morristown NJ


How can I prevent myself from being infected?
It’s important to protect yourself and protect others too. As with other corona viruses, droplet infection seems to be the main mode of transmission. The virus enters the human body through the mouth or nose. This can happen by breathing in infected droplets, or by touching with your hands a surface on which droplets have landed, and then touching your eyes, nose, or mouth later.

Simple infection control measures such as good hand washing and proper cough and sneeze etiquette are effective and important for prevention.

Hand hygiene is paramount, so wash your hands often with soap and water. Use enough soap, and make sure all parts of both your hands are washed. Spend at least 20 seconds washing your hands. If there is no visible dirt on your hands, an alcohol-based gel is also a good option.

Stay home when you are sick, and avoid contact with other people. If you cough or sneeze, cover your mouth and nose with a tissue or with the inside of your elbow. Throw used tissues into a wastebasket immediately and wash your hands. Physical Therapy Morristown NJ

Social distancing is advised in places with community transmission of the virus. Avoid crowded places and large gatherings, and generally keep some physical distance between you and other people.

Given the current problems with the supply of masks, gloves, and other personal protective equipment, the needs of health care staff should be prioritized.


Source: doctorswithoutborders.org

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8 Simple Tips to Eliminate Stress

Feeling overwhelmed, frantic or rushed? Can’t seem to get a break? Working on that to-do list, only to see it growing faster than you can manage? We all experience stress, we know how to manage it both from personal experience and from individual areas of expertise. For ways to help eliminate stress so you can be your best at home and at work.Physical Therapy Murray Hill NJ

Get Moving

Physical activity has been shown to help the body release endorphins, which can produce a positive feeling. It also helps reduce anxiety and stress. Find movement activities (doesn’t have to be exercise) that you enjoy, so you can have fun while you feel better as you do them. For example, some people enjoy running, and others love practices yoga. Moving your arms as if making snow angels, while standing against a wall. This stretches the shoulders, neck and upper back, where many patients carry their stress.

Take Shortcuts

Find ways to make semi-homemade meals, saving time with pre-cut produce or frozen veggies, and always having ingredients for your go-to meals. When you cook, you can also prepare food in larger batches so you can take it to work, or create your own freezer meals for upcoming weeks.Physical Therapy Murray Hill NJ

Hydrate and Heat

People should increase their water intake to stay hydrated, which makes it easier for the muscle tissue to clear out any bad hormones released under stress. Also applying heat, which helps with relaxation and increasing blood supply to the muscles, clearing out the hormones and loosening tight muscles.

Create a Meal Plan

Meal planning can be relaxing. Planning, in general, creates a sense of order and decreases the stress of the unknown, and meal planning can be helpful for this too. Meal planning could decrease the stress and time around deciding what to eat when you’re already hungry. They give you clear action steps and make it possible to bulk prep and shop, which saves time in your busy schedule.

Make Time to Be Present

Carefully protecting time for personal relaxation is challenging on good days, let alone on stressful ones. Making time to be still and present in what’s happening now versus ruminating over the past or worrying about the future can be beneficial to preventing or managing the stress we experience.

Consider Nourishment as Self-Care

It can be easy to skip meals or make food choices we wouldn’t otherwise make when we’re stressed. Unfortunately, that can lead to unstable blood sugar, excessive hunger (that can lead to overeating later) or food choices that don’t help us achieve our health goals. We suggest eating regularly timed meals or snacks and having a “nourishment list.” Choose several meal or snack ideas that you like, things that don’t take much effort and that you always have on hand. Aim to balance carbohydrate, protein and healthy fat, remembering to add vegetables. Then you can use this list to quickly choose something to eat.Physical Therapy Murray Hill NJ

Use Technology the Right Way

Technology nowadays can be a stress factor with its constant notifications and immediate access to time-consuming distractions. It can also be a helpful tool. The Headspace app is broad enough to apply to anyone, helps you find your center, find a healthy breathing pattern and get clarity with key points and a goal of the day.

Find Your Support

Remember the good things and supportive people in your life , should you need someone to talk to, it’s helpful to have your support network. Support can also be in the form of health professionals like family, friends or even co-workers, who can help you come up with non-stressful options that work for you and your health goals.


Physical Therapy Murray Hill NJ

Central Physical Therapy NJ is here to help you get back to your life, no gimmicks just progress.  Discover the true meaning of physical therapy.

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