The Physical Therapist and the Old Nerd

(This content is meant to accompany Season 2: Episode 13 of the Old Nerd in the Gym Fitness Podcast)

We’ve all known someone who was in a traffic accident, or maybe a fall at work and required Physical Therapy as part of rehabilitation. Physical Therapy (PT) is one of those topics that many people seem to associate with a traumatic injury. In this edition of Old Nerd in the Gym, Dr. Chelsea Walter helps clarify the various kinds of Physical Therapy and how it can help you prevent potential injury as well as recover from one. Check out the podcast, Dr. Walter’s guest blog, and a great video including the Old Nerd, Gery Deer, and how she helped him with a chronic back issue.

CLICK TO LISTEN TO THE PODCAST – SEASON 2: EPISODE 13 (Season Finale) – The Physical Therapist and the Old Nerd.
(Don’t want to listen online? Search “OLD NERD IN THE GYM” on your favorite podcast streaming service! It’s always free!)

5 Posture Tips for Preventing Neck and Back Pain

Guest Blog
by Chelsea Walter PT, OPT, OCS, Cert MDT
Healthy Movement Physical Therapy and Wellness

Neck and back pain are all too common of problems among adults in the workforce, especially if you have the added stress of being a caregiver. Almost all of my clients get a posture lecture from me over the course of their treatment (usually day 1). I thought I’d share some of the most common tips I give to people who sit at a desk for most of their days. These 5 things can help prevent long-term neck and back problems.

  1. Check the height of your chair. Can you comfortably rest your feet on the floor without pointing your toes or driving your knees to your chest?
  • No? Adjust the seat so your elbows are roughly at a 90-degree angle when using your computer. Your shoulders should be relaxed in this position. If this takes your feet too far from the floor, use a footrest so your thighs can stay parallel with the floor.
  1. Check the height of your computer screen. Is the top of your screen at eye level?
  • No? Stack your screen up with books or risers if needed. Using a laptop or tablet? Get a separate Bluetooth keyboard so you can keep the screen at eye level without compromising your shoulders and neck.
  1. Check the lumbar support in your chair. Does the back of the chair keep you from slouching or leaning too far back?
  • No? Lumbar support should fit comfortably in the small of your back, just above your belt line. It may be time to get a lumbar roll that fits and adjusts to you. I highly recommend a McKenzie lumbar roll.
  1. Take breaks! Try to get up from your desk at least every hour, even if you only stand or walk around for 2-3 minutes. This helps you reset when you do sit back down. Set an alarm or reminder to go off every hour so you don’t forget.
  1. A sit to stand adjustable desk is a great option to decrease the stress of sitting. This way your desk is at a good height when you’re sitting or standing, and you can easily change position throughout the day. For most people, I don’t recommend staying in one position all day long.

There will be an adjustment period with any changes to your posture or regular positioning. You may experience new aches or soreness, especially in your mid and upper back. These are normal and should go away within 1 week. It’s your muscles adjusting to new demands.

Check out the video to see how Dr. Walter does an assessment as she tries to help Gery with some chronic back pain!

UPCOMING EVENT  – September 30, 2020

Healthy Movement Physical Therapy will be at the Beauty Boost’s Women Wonderland: An Empowerment Night

Wed Sept 30th 6:30 to 8:30 pm at Third Eye Brewing in Sharonville.

Women coming together for connection, drinks, and hearing some amazing stories.

Here’s what to Expect:⠀

* Women will share their story and we’ll end with questions from you of course.⠀

*Meet n Greet with other awesome women and the panel⠀

*One brew included in your ticket⠀

Dr. Chelsea will be offering free movement assessment and injury screenings⠀


About Healthy Movement Physical Therapy and Wellness and Dr. Chelsea Walter

Healthy Movement Physical Therapy and Wellness, LLC is a mobile, concierge PT, and wellness practice founded by Dr. Chelsea Walter in 2020. This practice was born out of wanting to help people in a way that was lacking with traditional physical therapy. Chelsea spent five years working in an outpatient PT clinic for a local hospital network. During this time, she learned that the insurance-based model squeezed too many patients into one day and left the therapist minimal personal time with the client. The choice to go out-of-network was easy. Outside of the corporate model and without insurance dictating care, she is now able to give clients the attention they deserve and to treat them as more than just an injury or another insurance claim. (On Facebook: –
Chelsea’s background is in physical therapy with an emphasis on the treatment of spinal conditions. She graduated from Saint Louis University in 2014 with her Doctorate of Physical Therapy and completed undergraduate work at the same institution. From 2018 to 2019, she was a post-graduate resident with the McKenzie Institute where she achieved certification in the McKenzie Method of Mechanical Diagnosis and Therapy (MDT) and board certification in orthopedics (OCS). Chelsea enjoys working with clients who are active in the gym or with recreational sports. She has led an active lifestyle from early on in life and enjoys hiking, travel, and spending time with family. 

CLICK TO LISTEN TO THE PODCAST – SEASON 2: EPISODE 3 (Season Finale) – The Physical Therapist and the Old Nerd.
(Don’t want to listen online? Search “OLD NERD IN THE GYM” on your favorite podcast streaming service! It’s always free!)

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