Occasions
Giving Thanks This Thanksgiving
As Thanksgiving approaches, we want to take a moment to reflect on what we’re most grateful for—you!
March 8, 2025
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Back-to-School & Return-to-Office Ergonomics: Preventing Pain for NYC Students and Professionals
Aug, 2025
Whether you’re heading back to school or returning to the office, hours of sitting at a desk can lead to neck, shoulder, and lower back pain. Small ergonomic adjustments and movement habits can prevent discomfort—and even long-term injuries.
Here’s how to keep your body pain-free this season
1. Optimize Your Desk Setup
A well-arranged workstation is your first defense against posture-related pain.
- Screen at eye level: Avoid looking down at your laptop or monitor.
- Feet flat on the floor: Knees at a 90-degree angle help prevent lower back strain.
- Wrists neutral: Keep wrists straight when typing to avoid irritation.
If you’re using a laptop, consider a stand and external keyboard for better alignment.
2. Move Every 30–45 Minutes
- Long periods of sitting increase stiffness in the neck, hips, and spine.
- Set a phone or smartwatch reminder to stand and stretch.
- Do a quick “walk and reach” break—stand, stretch arms overhead, and take a short walk.
- If your school or office allows, use a standing desk or alternate between sitting and standing.
3. Watch Your Backpack or Bag
Heavy backpacks and shoulder bags are a common source of pain for both students and professionals.
- Backpack: Use both straps and keep the weight below 10–15% of your body weight.
- Shoulder bag: Switch sides often to avoid muscle imbalance.
4. Strengthen to Support Your Posture
- Even the best chair setup can’t replace strong postural muscles.
- Add core and upper back exercises to your weekly routine.
- Focus on moves like planks, rows, and band pull-aparts to keep your spine supported.
5. Know When to See a Physical Therapist
If you notice:
- Persistent neck, shoulder, or back pain
- Tingling in arms or legs
- Frequent headaches linked to posture
- it’s time for a physical therapy evaluation. Early intervention prevents minor discomfort from becoming a chronic issue.