Category: Treatments

Computer Ergonomics

Ergonomics for Mouse-Intensive Jobs

Jobs such as graphic design, architecture and computer-aided design rely heavily on the mouse and have their own unique ergonomic issues. These jobs and others that require workers to spend countless hours in front of computers while barely ever changing position are a recipe for injury. Consider the following factors to help change poor work habits and reduce risk factors. Use the Mouse or Input Device Safely. The further you reach to hold and use the mouse, the more strain you place on your neck. There are alternative techniques and equipment that may help.
• Change your position to keep your elbows relaxed at your sides with the mouse directly in front of you, not to the side.
• For precision tasks, move the mouse from the wrist, not the fingers. For tasks not requiring as much precision, try to move the whole arm to avoid overuse.
• Make sure the mouse fits your hand. If it is too small, squeezing the mouse may cause hand cramping. This also places strain on your wrist and may cause pressure on the median nerve in the carpal tunnel.
• Remove watches or bracelets that interfere with movement.
• If you keep resting on your wrist, consider putting a thin gel pad under it for support.
• Adjust your cursor speed. If it is too fast, you will grip the mouse tighter to gain control. If it is too slow, you will repeatedly grasp and pick up the mouse to reposition it.

Adjust Your Monitor
• Center the screen in front of you.
• If you use two monitors and use each screen equally, place them so you are seated where they meet in the middle, so you look to the left and to the right equally.
• If you use one monitor more than the other, place the primary monitor centered in front of you and the secondary monitor directly next to it, slightly angled toward you.
• The screen should be about an arm’s length away.
• Place the top line of the glass of the monitor at eye level. If you use bifocals, lower the screen slightly until your head is level and you are not looking upward.
• To reduce eye strain, adjust the brightness and contrast controls, as well as the ambient room light, to make them equal.
• Avoid glare. Place the monitor perpendicular to windows or draw the blinds. A glare filter can also help.

Sit Properly
• Take the time to adjust the chair to fit you.
• If you have neck or shoulder discomfort, raise the armrest of your chair to support your forearm without pushing the shoulder toward the ear.
• The ideal chair for these types of jobs places you in an upright posture and encourages full arm movement. A pear-shaped back design provides spinal support while freeing your shoulder blade and arm to move properly.

Rest Breaks and Task Rotation
To work properly, muscles need a break to rid themselves of lactic acid and waste products while delivering oxygen to the tissues to prevent overuse and damage. Take 15-second micro-breaks each hour. During the
breaks, shake out your arms and stretch your wrists. Computer users should also frequently look away from
their screen and focus on something about 20 feet away. This allows a break for the eye muscles. If you’re concerned about taking too many breaks, spread out tasks such as walking to the fax and copier, returning phone calls and meeting with co-workers throughout the day. If you continue to experience pain or discomfort while
using a mouse, talk to your doctor of chiropractic and consider having an on-site ergonomic evaluation.

Reprinted with permission from the American Chiropractic Association www.acatoday.org

For more information from the ACA, click here for Healthy Living: Healthy Living Computer_ergonomics

How to Protect Yourself and Others with Face Coverings

In an effort to highlight the importance to protect oneself and others, please consider the recommendations and resources the CDC has made available regarding Face Coverings outlined below and described fully on their website:   CDC recommends

The CDC recommends wearing cloth face coverings in public settings where other social distancing measures are difficult to maintain (e.g., grocery stores and pharmacies), especially in areas of significant community-based transmission.

CDC also advises the use of simple cloth face coverings to slow the spread of the virus and help people who may have the virus and do not know it from transmitting it to others.  Cloth face coverings fashioned from household items or made at home from common materials at low cost can be used as an additional, voluntary public health measure.

Cover your mouth and nose with a cloth face cover when around others

• You could spread COVID-19 to others even if you do not feel sick.
• Everyone should wear a cloth face cover when they have to go out in public, for example to the grocery store or to pick up other necessities.
  • Cloth face coverings should not be placed on young children under age 2, anyone who has trouble breathing, or is unconscious, incapacitated or otherwise unable to remove the mask without assistance.
• The cloth face cover is meant to protect other people in case you are infected.
• Do NOT use a facemask meant for a healthcare worker.
• Continue to keep about 6 feet between yourself and others. The cloth face cover is not a substitute for social distancing.

Choosing the Best Mattress

Sleep is essential recovery time for the body and the brain, and that’s why a good mattress is incredibly important to your health. You sleep for roughly 25-30 percent of your lifetime, so it’s crucial that your body benefits from this rest. If you’re sleeping on a comfortable and supportive mattress, it makes it easier for your body to reach the necessary, deeper stages of sleep. There are a few factors to take into consideration when choosing the best mattress for your body.

How do I choose the right mattress?

Your mattress should support your body in its natural position, allowing it to rest and recover from the day’s activities. Choosing the right mattress is highly subjective, meaning that you must find the one that works best for you. In order to be most comfortable throughout the night, your body position should be as neutral as possible, which means the shoulders and hips need to sink into the mattress a little, and the mattress needs to meet the waist. You should look for a mattress that is firm enough to support your skeleton, even in a side-lying position, but soft enough that it is truly comfortable.A mattress that is too firm could irritate the hips and shoulders while you are lying down, but one that is too soft can lack the support that your body needs. A mattress that does not support the skeleton properly will create stress on joints in the spine, neck and possibly even the knees, which can result in chronic recurrent pain.

Popular choices today include a good-quality spring mattress with a pillow topper or a dense memory foam mattress. In respect to the latter, many manufacturers have found ways to keep these mattresses from capturing too much body heat, keeping you cool and comfortable throughout the night.When shopping for a new mattress, the best thing you can do is go to a store and personally try out different types of mattresses. If they will let you take a test nap, go for it!

What if I suffer from back pain or have a disability?

Even if you suffer from back pain or a disability, the selection of a mattress is based on what feels best to you. You can reduce any strain on the body further by sleeping on your side with a body pillow, regardless of which type of mattress you decide to purchase.

The upper arm and upper knee should be supported by the pillow in order to keep the spine aligned while you sleep. Maintaining good posture while you sleep will help prevent stress points that may aggravate your joints and the connective tissue that holds your body together. There are also mattresses that exist today specifically for people with special needs, including those with diabetes, so be sure to investigate your options thoroughly.

When is it time to get a new mattress?

If you are waking up every morning feeling sore and stiff, there’s a strong possibility that the source of your pain is your mattress. Likewise, if you find that you sleep better in a hotel bed than at home, then it might be time for a new mattress.To determine if your mattress is a contributing factor to your back pain, lay something rigid across your bed, such as a meter stick. If you can fit your hand or fingers in the gap between the meter stick and the mattress, your mattress is sagging and it’s time to look for a new one.

Another option is to place a marble on your mattress and see if it rolls to where your heaviest spot is, which would also indicate a sagging mattress. It’s important to consider the age of your mattress, as well; most are only productive for about five to seven years.If you cannot afford a good mattress right away, consider reinforcing your mattress by placing some plywood underneath it. This may give you some extra support while you save up and shop. Keep in mind that expensive does not necessarily mean better. Comfort and support are the keys to a good night’s sleep, so make sure to choose a mattress that is comfortable on your skin and supportive to your body. If you can find that combination, that is the mattress for you.

What else can I do to sleep better?

To get your best rest, keep in mind that to maximize the benefits of sleep, it’s important to create a peaceful and restful environment in your bedroom. The body generally needs about two hours to slow down before going to sleep. During this time, power off any electronic devices that emit blue light and take time to relax before crawling onto your brand-new mattress.

Reprinted with permission from the American Chiropractic Association www.acatoday.org

For more information from the ACA, click here for a Choosing the Best Mattress Fact Sheet.

aca_new-mattress

Your Musculoskeletal Health

The musculoskeletal (MSK) system is the “backbone” of your body, literally. It’s comprised of not only the spine but all your muscles, bones and joints. It’s what gives your body form. It’s what makes it possible for you to move and do the things you enjoy. Keeping this vital system strong is essential for a full and active life. When your MSK system is functioning well, you feel strong and healthier; however, when there’s a problem you might experience pain and even disability. More than one in two adults report experiencing a musculoskeletal condition such as back pain, neck pain, joint pain, arthritis and osteoporosis. They are the most commonly reported medical conditions among those under age 65 and the second most common condition for people age 65 and older.

MSK conditions become more common as we age, sometimes limiting our ability to move and accomplish everyday activities. This can affect overall health negatively by contributing to lack of physical activity, which can in turn lead to obesity and chronic conditions such as Type 2 diabetes and hypertension. MSK pain and disability can also lead to problems such as social isolation, depression and even loss of independence. Nurturing musculoskeletal health over a lifetime begins with good nutrition, adequate hydration and healthy habits such as regular rest and physical activity. Prevention is also key; we can reduce the risk of pain and injury by improving our posture and movement techniques as well the ergonomics of our work and home environments.

Steps to Strength

•Move more.
•Eat a balanced diet.
•Go outside!
•Do weight-bearing exercises.
•Stay hydrated.
•Quit smoking.
•Don’t drink too much alcohol.

Steps to Stability

•Lead an active lifestyle, which contributes to a higher level of physical fitness and better spinal control as we age.

•Practice good posture. It helps keep bones and joints in correct alignment so our muscles work more efficiently, saving energy and reducing fatigue while decreasing the abnormal wearing of joint surfaces that can lead to degenerative arthritis and joint pain.

•Maintain a healthy weight. Being overweight can put stress on joints, especially as we age, leading to an increased risk of injury.  However, being underweight can increase the risk of bone loss and fracture.

•Make your environment MSK-friendly to promote good posture and prevent strain. .

•Improve movement techniques to avoid strain and injury. Lifting tip: When picking up heavy items from the floor, do not bend over at the waist; instead, kneel down on one knee, as close as possible to the item you are lifting, with the other foot flat on the floor and pick up the item. Alternatively, bend both knees, keeping the item close to your body, and lift with the legs.

•Limit screen time. Neck pain and poor posture can result from spending too much time looking down at your tablet or cellphone. Spend less time on mobile devices and do stretch and extension exercises regularly. Bring your shoulder blades together and stand up tall.

•Be proactive and prevent falls. Remove throw rugs, low furniture, cords and other trip hazards on the floor; review medications with your doctor that could affect balance;have your vision checked; and start an exercise routine to improve strength, balance, coordination and flexibility.

Reprinted with permission from the American Chiropractic Association www.acatoday.org

For more information from the ACA, click here for a Your Musculoskeletal Health Fact Sheet.

ACA_NCHM_Musculoskeletal Health patient-handout

Maintaining Good Posture

We often hear that good posture is essential for good health. We recognize poor posture when we see it – formed as a result of bad habits carried out over years and evident in many adults. But only few people have a real grasp of the importance and necessity of good posture.

Why is Good Posture Important?

Good posture helps us stand, walk, sit and lie in positions that place the least strain on supporting muscles and ligaments during movement and weight-bearing activities.

Correct posture:

•Helps us keep bones and joints in correct alignment so that our muscles are used correctly, decreasing the abnormal wearing of joint surfaces that could result in degenerative arthritis and joint pain.
•Reduces the stress on the ligaments holding the spinal joints together, minimizing the likelihood of injury.
•Allows muscles to work more efficiently, allowing the body to use less energy and, therefore, preventing muscle fatigue.
•Helps prevent muscle strain, overuse disorders, and even back and muscular pain.

Consequences of Poor Posture

Poor posture can lead to excessive strain on our postural muscles and may even cause them to relax, when held in certain positions for long periods of time.

Several factors contribute to poor posture: most commonly, stress, obesity, pregnancy, weak postural muscles, abnormally tight muscles and high-heeled shoes. In addition, decreased flexibility, a poor work environment, incorrect working posture, and unhealthy sitting and standing habits can also contribute to poor body positioning.

How Do I Sit Properly?

•Keep your feet on the floor or on a footrest, if they don’t reach the floor.
•Don’t cross your legs. Your ankles should be in front of your knees.
•Keep a small gap between the back of your knees and the front of your seat.
•Your knees should be at or below the level of your hips.
•Adjust the backrest of your chair to support your low- and mid-back, or use a back support.
•Relax your shoulders and keep your forearms parallel to the ground.
•Avoid sitting in the same position for long periods of time.

How Do I Stand Properly?

•Bear your weight primarily on the balls of your feet.
•Keep your knees slightly bent.
•Keep your feet about shoulder-width apart.
•Let your arms hang naturally down the sides of the body.
•Stand straight and tall with your shoulders pulled backward.
•Tuck your stomach in.
•Keep your head level-your earlobes should be in line with your shoulders. Do not push your head forward, backward, or to the side.
•Shift your weight from your toes to your heels, or one foot to the other, if you have to stand for a longtime.

What is the Proper Lying Position?

•Find the mattress that is right for you. While a firm mattress is generally recommended, some people find that softer mattresses reduce their back pain.Your comfort is important.
•Sleep with a pillow. Special pillows are available to help with postural problems resulting from a poor sleeping position.
•Avoid sleeping on your stomach.
•Sleeping on your side or back is more often helpful for back pain.
•If you sleep on your side, place a pillow between your legs.
•If you sleep on your back, keep a pillow under your knees.

Reprinted with permission from the American Chiropractic Association www.acatoday.org

For more information from the ACA, click here for a Posture Fact Sheet.

Posture Fact Sheet

Tips for a Healthy Spine

A healthy spine is an often-overlooked and essential part of a healthy lifestyle. Unfortunately, approximately 80% of the population suffers from spinal pain at some point. People who are overweight or obese,and who smoke, lift heavy objects, or had a previous episode of back pain, are more likely to experience back pain. Because so many people suffer from spine pain, it’s important for you to try to keep your spine as healthy as possible.

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Back Pain Prevention & Treatment

Back pain is a fact of life for many people. Research shows that up
to 80% of the population will experience back pain at some point during
their lives.¹ It is also the second most common reason for visits to the doctor’s office, outnumbered only by upper-respiratory infections.² 

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