Health Blog

Six Easy Steps to Less Pain and More Energy

energy

Do you sometimes feel sluggish, tired, achy, sore, or have low energy? Those could be signs that a daily routine of sitting for long hours in your car, at your desk, or at home watching TV is starting to wear your body down. Your body is meant to move, so the unnatural act of sitting still for long periods can actually cause some serious problems: It can slow down your circulatory, lymphatic and digestive systems; deprive your heart and lungs of the movement they need to be their healthiest; and contribute to the chronic lower back pain, hip pain, shoulder pain headaches and neck pain  that plagues many working Americans. 

 

The good news is that even if you’re already feeling some of those effects in your body, you can start changing them right now. These six easy steps can help you move more, hurt less, and feel more energy every day.

 

Get Into the Mindset

 

Don’t have time to make the big, dramatic life changes you see on TV? Don’t give up! Even small changes can make a huge difference in your long-term well-being, and if you start thinking in terms of what you can do instead of looking for reasons you can’t, you’ll find that you’re capable of a lot. So focus on small successes that you can enjoy now — like remembering to get up and move during every commercial break of your favorite TV show — while building toward bigger goals.

 

Set a Timer

 

Ideally, you should be getting up and moving around at least every 20 to 30 minutes. If you have trouble remembering, set an egg timer or an alarm on your smartphone. The beep is your cue to stand up and move around, even if just for a minute.

 

Drink More Water

 

It might sound trivial, but water plays an important part in every organ and system of your body — and most of us don’t get enough of it. Keep a water bottle handy throughout the day and take a big swig every time you think of it. You’ll be better hydrated and more energized before you know it.

 

Take the Time to Stretch

 

Flexibility isn’t always about being able to touch your toes or stick your feet behind your head; it’s actually more about maintaining natural, healthy movement patterns. You can help your body recover from the unnatural position of sitting at a desk by taking the time to stretch your legs, hips, spine and neck for at least 10 minutes every day. If that sounds like a lot, break it into several short stretching bouts throughout the day.

 

Check Your Ergonomics

 

Is your workstation set up for healthy body alignment? It doesn’t matter if you’re at home or at work — if your desk isn’t set up right it’ll sap your energy and contribute to the sort of postural imbalances that might require professional help later on. Aim for neutral posture: Monitor at eye level with chin parallel to the ground; elbows, hips and knees bent at a comfortable 90 degrees; and feet flat on the floor. 

 

Get Out and Walk

 

If you do just one thing to boost your energy today, make it a gentle walk. The movement will boost your energy and help break the unnatural movement and posture patterns that can form when you spend all day sitting at a desk or working at a table. 

 

Are you still in pain? Give Orthopedic and Balance Therapy a call. Our expert physical therapists can help identify the problem and put together a plan to get you moving and pain-free again.

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Our Reviews
Barbara Serynek
Barbara Serynek
18:52 03 Oct 19
The entire staff has been very pleasant, professional and accommodating. Both Kristen and Joe have given me the best massages. Kate and Kollin made sure that I was doing my excercises and helped to move things along. Feeling better every visit. I'm so glad that I chose Orthopedic & Balance.
Heidi Richardson
Heidi Richardson
17:00 19 Sep 19
I went to physical therapy not expecting it to do very much to help because that’s the way I approach everything with low expectations. Noel and his team have made my neck feel so much better that it puts me in a more positive mood each day and I actually feel more positive and more productive on a day-to-day basis..
Christine O'Donnell
Christine O'Donnell
16:26 14 Aug 19
I could barely walk into OBTS six weeks ago. I had very bad lower back and hip pain. The progress has been life changing for me. I always walk out of there with little or no pain. The staff, Laura, Dr Diane, Angie and, of course, Peggy, have taught me so much to keep my pain at bay. I highly recommend this team.
Nancy Guenther
Nancy Guenther
15:28 12 Jul 19
Absolutely awesome! My walking has improved 110%. And my pain level is zero. I highly recommend them. Go....you will be amazed how much better you feel.
Tracie Baxter
Tracie Baxter
20:24 03 Jul 19
This was the only place that could help with my TMJ. If you’re suffering from TMJ go see Noel! He really understands the condition. I no long have to deal with constant pain! The whole staff at this office is amazing and very welcoming.
Cindy Standiford
Cindy Standiford
21:33 28 Jun 19
The whole team is great!! I’m getting great care! I recommend Orthopedic & Balance for any issues you might have.
Joseph Mulholland
Joseph Mulholland
19:53 09 May 19
Amazing staff and amazing care. I came in barely able to stand up straight due to a back injury. After 6 weeks, I feel like brand new. Everyone was extremely helpful and easy to work with. Highly recommended!
Trool u
Trool u
19:44 24 Apr 19
I am a PTA student that was required 16 hours of observation time. I had the pleasure of completing my hours at this Valpo location. The staff is incredibly friendly. They were quick to make me feel at home. In a way I was sad to leave, but happy to continue on. I hope to eventually work in this field with a work family this caring and knowledgeable about their profession.
sharon Kramer
sharon Kramer
16:23 18 Apr 19
My experience has been a very enjoyable and rewarding experience in getting me to feeling better. The staff does a remarkable job and are fully qualified in their respective areas. The staff made it fun coming here and they were very caring and helpful with their clients!!
Tim Nash
Tim Nash
15:32 27 Aug 18
My first experience with OBTS was very positive. During the course of my 13 therapy sessions I worked with many different therapists and all of them were professional and competent. They were able to help me effectively control my pain without medication using their therapy program. Unfortunately, they could not get my physical condition back to the same ability as before. However, this is due to the fact that it was later determined by my doctors that I required surgery. I plan on returning to OBTS for my post-op physical therapy and have already scheduled my evaluation appointment. Scheduling seems to be a challenge sometimes but that's probably an indication of their patient's satisfaction and good reviews. Thank you OBTS!
Arlene Gross
Arlene Gross
15:58 22 Jun 18
Everyone that worked with me was helpful. I enjoyed watching the staff interact as they worked as they laughed and smiled making me feel that it was fun to exercise. My knee pain is less and I look forward to having the same results with my back.
Jose Ico
Jose Ico
12:43 27 Apr 18
My wife and I have been coming here for a year. They have wonderful customer service and the treatments were great. I could say that since coming here for treatments, I am now able to walk properly and sleep well at nights. They help you in the best way possible. The people here are great and we definitely recommend it to everyone!
Paul Grant
Paul Grant
21:51 03 Apr 18
I have read lots of reviews that say "the entire staff of ..." is great, and you know that it is BS.. .. Butt at OBTS that statement is true. The person answering the phone, appointment setting they work around my schedule. It is truly a team concept. Everyone that has work with/on me keeps me focus on getting healthy to play golf.... Even those employees that haven't work with/on me are upbeat, positive and encouraging both their patients and me..... follow up phone calls, positive, hand written notes of encouragement, reminding me to do my homework so I can play golf this year. Great Employees, Great Business!.
Diane Burns
Diane Burns
02:30 16 Mar 18
I’ve had an incredible experience here at OBTS. In just two and half weeks I’ve seen and felt remarkable results. My hip mobility has improved by 30%. I credit the excellent physical therapists and the deep tissue laser therapy for my gains. I’ve gone from walking with a limp and pain everyday to walking normally and know that I’ll be back to running in the future. Every single person is warm and friendly here. Great place!
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