If you have back problems, or a hard time sitting for prolonged periods at work, then a Stand Up Desk may be the answer. If you’ve been waiting for just the right infographic to come along and persuade you to ditch your desk, check this out…
Archive for the Prevention Category
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It is estimated that the average American sleeps 1/3 of their total lifetime. For someone who is 75 years of age, this is a total of 25 years spent sleeping! Considering this huge percentage of our lives spent sleeping, it is crucial to understand why the way in which we sleep is so important.
Many people are concerned with their posture while they are awake and living their lives, but have no idea that the way they sleep can be having negative effects on their posture and overall health as well. The following are the proper sleeping positions for the stomach, side and back sleeper.
First, we’ll take a look at stomach sleepers. I will go ahead and say that if you are a stomach sleeper, I would strongly recommend you try to train yourself to sleep in a different way as sleeping on your stomach puts an enormous amount of negative pressure on your cervical spine (your neck). Think about having your neck turned one way or the other for 8 hours at a time, this is essentially what is happening when you sleep in this position. However, if this is the only way you can sleep, I recommend a pillow that does not have a lot of resistance or density to it, for example a buckwheat pillow.
Next, let’s move on to side sleepers. If you are a side sleeper, there are two key things that you should consider. The first being support for your neck and head and the other being support for your pelvis. Let’s start with the neck and head support. The ideal side sleeper pillow accomplishes two things: 1) it supports the cervical spine in a neutral position; and 2) it supports the musculature between the neck and shoulder on the side you are laying. There are some companies that make pillows specifically for side sleepers, however it is important to have a qualified retailer or healthcare professional assess which size is right for you. The second thing to be aware of if you are a side sleeper is that you need some sort of support between your legs to keep your pelvis in neutral as well. Because of the biomechanics of our pelvis and lower extremities, when we lay on our sides without a support between our legs our pelvis becomes torqued due to the gap and gravity. This torsion can lead to severe back pain and unfortunately most people would never look to their sleeping posture as the culprit!
Lastly, let’s talk about back sleepers. This is by far the best way to sleep for a number of reasons, but perhaps the most important is that if you have the right pillow, it can actually be therapeutic for your cervical spine. Your cervical spine is designed to have an anterior curve, or lordosis, in it. Because of the way we sit at desks, in front of the TV and our posture in general, a large percentage of the population develops what is called anterior head carriage. Anterior head carriage is a result of a straightening of the cervical spine due to the repetitive load placed on it. This in turn, causes stress to be placed on your spinal cord and allows the degenerative process to begin. Many problems besides just general neck pain can be attributed to this straightening of the cervical spine. Luckily, there are ways to prevent this and sleeping on a good cervical pillow on your back is one of them. Cervical pillows are designed to gently reinforce the proper curve in your cervical spine while you are sleeping. Much like the side sleeping pillow I referred to earlier, it is a good idea to have someone qualified in sleeping posture assessment to evaluate and fit you with the proper sized cervical pillow.
In closing, I would like to reiterate the importance of taking steps (if you haven’t already) to improve the way in which you sleep. A number of problems can be prevented, alleviate or at the very least greatly reduced simply by making sure your body is supported correctly while you are sleeping.
Author
Kayla Smiley, D.C.
Performance Life Chiropractic & Wellness
Oklahoma City, OK 73118
Phone: (405)286-1259
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If you sit infront of a computer all day, how you set up your space can make all the difference when it comes to the health of your back – and your whole body. You’re spending eight (or more) hours in roughly the same position, so treat yourself to a proper computer workstation. Here are four steps to help you get there:
Step 1: Your Chair
- Push your hips as far back as they can go in the chair
- Adjust the seat height so your feet are flat on the floor and your knees equal to or slightly lower than your hips
- Adjust the back of the chair to a 100°-110° reclined angle. Make sure your upper and lower back are supported. Use inflatable cushions if necessary. If you have an active back mechanism on your chair, use it to make frequent position changes.
- Adjust the armrests so that your shoulders are relaxed.
Step 2: Your Keyboard
An articulating keyboard tray can provide optimal positioning of input devices. However, it should accommodate the mouse, provide leg clearance, and have an adjustable height and tilt mechanism. The Keyboard Tray should not push you too far away from other work materials such as your telephone.
- Pull up close to your keyboard Tray.
- Position the keyboard directly in front of your body.
- Determine what section of the board you use most frequently, and re-adjust the keyboard so that section is centered with your body.
- Adjust the keyboard height so that your shoulders are relaxed, your elbows are in a slightly open position (100° to 110°), and your wrists and hands are straight.
- The tilt of your keyboard is dependent upon your sitting position. Use the keyboard tray mechanism, or keyboard feet, to adjust the tilt. If you sit in a forward or upright position, try tilting your keyboard away from you at a negative angle. If you are reclined, a slight positive tilt will help maintain a straight wrist position.
- Wristrests can help to maintain neutral postures and pad hard surfaces. However, the wristrest should only be used to rest the palms of the hands between keystrokes. Resting on the wristrest while typing is not recommended. Avoid using excessively wide wristrests, or wristrests that are higher than the space bar of your keyboard.
- Place the pointer as close as possible to the keyboard. A trackball mouse maybe something very helpful. Placing it on a slightly inclined surface, or using it on a mousebridge placed over the 10-keypad, can help to bring it closer.
If you do not have a fully adjustable keyboard tray, you may need to adjust your workstation height, the height of your chair, or use a seat cushion to get in a comfortable position. Remember to use a footrest.
Step 3: Monitor, Document, and Telephone
Incorrect positioning of the screen and source documents can result in awkward postures. Adjust the monitor and source documents so that your neck is in a neutral and relaxed position.
- Center the monitor directly in front of you above your keyboard.
- Position the top of the monitor approximately 2-3” above seated eye level. (If you wear bifocals, lower the monitor to a comfortable reading level.)
- Sit at least an arm’s length away from the screen and then adjust the distance for your vision.
- Reduce glare by careful positioning of the screen.
- Place screen at right angles to windows
- Adjust curtains or blinds as needed
- Adjust the vertical screen angle and screen controls to minimize glare from overhead lights
- Other techniques to reduce glare include use of optical glass glare filters, light filters, or secondary task lights
- Position source documents directly in front of you, between the monitor and the keyboard, using an in-line copy stand. If there is insufficient space, place source documents on a document holder positioned adjacent to the monitor.
- Also for laptop users you can use a laptop stand for making adjustments your laptop
- Place your telephone within easy reach. Telephone stands or arms can help.
- Use headsets and speaker phone to eliminate cradling the handset.
Step 4: Pauses and Breaks
Once you have correctly set up your computer workstation use good work habits. No matter how perfect the environment, prolonged, static postures will inhibit blood circulation and take a toll on your body.
- Take short 1-2 minute stretch breaks every 20-30 minutes. After each hour of work, take a break or change tasks for at least 5-10 minutes. Always try to get away from your computer during lunch breaks.
- Avoid eye fatigue by resting and refocusing your eyes periodically. Look away from the monitor and focus on something in the distance.
- Rest your eyes by covering them with your palms for 10-15 seconds.
Two final tips: do your best to use correct posture when working, and get up and move as much as possible. Include all of this in your work, and you’re guaranteed to have a healthier, happier back!
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Getting in shape is a great (and perennial) resolution for the New Year. Below are some tips on how to look and feel your best in 2011!
Get back in the gym. Joining a gym or a weight-loss group can help you shake off the wintertime blues. Exercise at least 30 minutes a day – whether it’s swimming, walking around the track, or weight lifting – for better overall health. Also, it’s important to vary your workout routine. Change it up from week to week to stave off boredom and keep your workouts fresh. Relax The Back also has a great line of workout products that can be used indoors, including medicine balls, foam rollers, exercise balls and more!
Eat more green veggies. Your mother was right. Eat at least three servings (1 serving = 1 cup) a day of broccoli, kale, green beans, parsley, brussel sprouts or other dark green veggies to revitalize and rejuvenate your body. Spinach, collard greens, watercress and other leafy vegetables also make a wonderful complement to your average salad.
Turn off the TV. Your body was made to move! Activity helps promote healing, weight loss, and a clearer state of mind, so get off the couch. TV promotes a sedentary lifestyle (and absent-minded snacking), so limit yourself to shows you really want to watch. Even better – try a few exercises while you watch. For some TV time exercise, Relax The Back offers the Gripmaster, a hand exerciser that builds strength in the hands, wrist, and forearm.
Drink more water. It’s the stuff of life for a reason. Many people don’t know it, but oftentimes they’ll eat NOT when they’re hungry, but when they’re thirsty. If you eat slowly and drink more water, you’ll feel satisfied with less food. A good rule of thumb for proper water intake is to divide your weight in half and then drink that many ounces of water a day. For example, a 150-pound man should drink at least 75 ounces of water a day, or roughly nine 8-oz glasses.
Cut down on midnight snacking. Food consumed fewer than three hours before bed time has a habit of sticking around (usually around the mid-section). To keep the pounds off, avoid snacking after dinner.
Log your progress. Write down your fitness habits to track your progress. It’s one thing to think your fitness program is working and another to see exactly how much more you can lift, run, throw, or jump. Keep track of the strides you make to stay motivated. It will also remind you of the importance of persistence.
Don’t beat yourself up. There’s a big temptation to quit on New Year’s resolutions when they aren’t achieved quickly or in perfect succession. But don’t give up. Getting in shape and maintaining a healthy lifestyle is a marathon, not a sprint, and there will be a few potholes along the way. It may seem impossible at times, but with a little discipline, group support, and persistence, you’ll be amazed at how fit you can be!
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Stretching Exercises
The 3 basics of good back care are doing daily extension stretches, strengthening your core muscles and supporting the lumbar spine. Stretching exercises are a great, low-cost way to stay in shape and keep your muscles limber. They can also clear your mind and increase your circulation, as well as provide a bit of fun. Below are some simple stretches you can do in the morning, noon, or night, while traveling or in the office.
Neck Stretches
Relax your arms at your sides. Breathe normally and then turn your head to one side. Hold for 5 seconds, then turn to the other side. Repeat this 4 times making sure to breathe at a relaxed pace. This stretch is particularly good for the muscles running along the side of your neck, but you can also stretch the back of your neck by slowly tilting your head forward, holding for 5 seconds and then tilting it back. For added flexibility, you can also try Dr. Riter’s Real-Ease Neck Support, in our NeckTherapysection.
Upper Back Stretches
If you have back pain, stretches are an excellent way to relieve tension and stiffness. To stretch your upper back muscles, lie on your stomach and prop yourself up on your elbows. Then slowly extend your back by straightening your elbows. Hold this position for a few seconds, until you feel a gentle stretch. Then, return to the first position and repeat.
Middle Back Stretches
To stretch your middle back, find an open space and stand with your fee shoulder-width apart. Place your hands on your hips and slowly twist your torso to the right, until you feel a stretch. Stay like this for 15-20 seconds and then rotate back to your original position. Stretch your other side by slowly twisting your body leftwards. Hold for 15-20 seconds and then return to neutral position.
In addition to your middle back, you can also stretch your arms, wrists and hands by interlacing your fingers with the palms out and extending them in front of you. Hold for 15-20 seconds, relax and then repeat. This exercise works well while using a FitBallExerciseGymBall, which focuses on core strength, balance and coordination.
Lower Back Stretch
For this one, find a sturdy chair without armrests. Push your posterior all the way to the back and then lean over gently to touch your toes. Try to feel the stretch in your lower back muscles and hold for a good 15-20 seconds. Then slowly come up, relieving the tension until you’re completely upright. Repeat 3-4 times. If you would like a deeper stretch, position your feet farther out in front of you. This stretch is good for reducing tension from sitting in a fixed position all day. For other back stretches, the Corestretch is a safe way to stretch muscles, tendons and ligament and offers a variety of and 10 length adjustments.
Calf Stretches
This calf stretch is called the “wall lunge.” Stand about a foot away from a wall, then extend one leg behind you. You may lean on the wall with your forearms but make sure both feet are flat on the floor. Then, lean into the stretch until you feel a gentle tension in your calf muscle. Hold for 10 seconds and then switch legs.
Stretches like these can increase circulation and improve flexibility. Stretching is also good exercise, which can elevate mood and keep your mind fresh for the million things on your daily to-do list. If you would like to learn more about stretching or convenient ways to relieve stress and muscle tension, please visit our Fitness and Therapy section at www.relaxtheback.com for more information.
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80% of Americans suffer from back pain, and eight out of ten people will experience it at some point in their lifetime. It has become undeniably clear that back pain is very common for people all ages, and can happen to anyone.
Even with such a large population of people suffering, the percentage of those who are aware of ways to relieve back pain and prevent it in the future, are surprisingly low. Whether back pain is caused by sciatica, scoliosis, a herniated disc, or just simple stress, there are simple solutions people can take to find relief.
The most important part of ensuring spinal health is having strong spinal muscles to support your frame. Active forms strengthening exercises can rehabilitate the spine, alleviate and avoid recurrences of back pain, and reduce severity of future episodes. Acting as a natural stimulus to heal the back, exercise can keep the discs, muscles, ligaments and joints healthy.
While it’s true that active individuals are less likely to have an episode of back pain, it can affect all people regardless of their level of activity.
Another method of back pain relief is the use of ergonomic furniture and, a number of other products, which are designed specifically to place you in less compressive positions throughout the day. Functional furniture and products, such as a zero gravity recliner, ergonomic office chair, lumbar cushion or a supportive neck pillow can reduce back pain while driving, traveling, sitting at home, at work, and sleeping.
Products like the Self Inflating Back Rest and the Tempur-Pedic travel pillow are the only way for some commuters and travelers who suffer from lower back problems to be able to sit in chairs and actually get some rest during a hotel stay. There is a whole population of people who find work commutes and plane rides agonizing, they toss and turn in hotel beds, they can’t sit comfortably in restaurants, but when they discover the supports like those offered by Relax The Back, comfort outside of home no longer seems so daunting.
Sitting in office chairs for prolonged periods of time is also a major cause of back pain. Besides being uncomfortable, poor sitting posture can damage spinal structures and contribute to recurrent episodes of back pain over time. For those sitting at their desks for 40 hours a week and more, ergonomically designed chairs, such as the Lifeform chairs, which relieve stress on employee’s neck, shoulders and back and provide lumbar and lateral support to help posture, are a must to surviving the week.
You may even be contributing to your back pain when you sleep. Having the wrong mattress can aggravate existing aches and pains and cause new ones. Many sufferers of back pain have found that sleeping on a Tempur-Pedic® Mattress, which is made from pressure-relieving material that provides customized support, has greatly reduced the back pain they feel throughout the day.
Taking care of your back should be a priority! It is the platform from which your arms and legs work, and there are ways to help you function productively and pain free. Make yourself aware of the above solutions and the many others that exist.
For information on these products, or to find a Relax The Back store near you, or visit www.relaxtheback.com. For more detailed information on back pain and spine strengthening exercises SpineUniverse.
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Anyone who skis, snowboards, ice skates or plays ice hockey, knows that winter sports can be brutal on your body. The cold, wet conditions and frequent falling often result in aches and pains, if not serious injuries. Here is some advice for taking care of your body during the winter months.
1. Warm Up, Break a Sweat! A proper warm-up is a must regardless of the season, but is extra essential when it is cold outside. Cold makes the muscles and joints stiffer, which makes warming up more difficult, and injuries more likely. Gradually build up to vigorous activity, allowing your body to heat up and blood to flow first. A light sweat indicates that your body is warmed to the point where it can safely handle higher demands. It could take 5 to 10 minutes, or it could take longer, depending on your weight, size, and conditioning level. Just remember to warm up until you sweat.
2. Train Ahead – Significant injuries occur when your muscles fatigue. If you’re out of shape and don’t have a strong abdominal core, you might rely too much on your legs, tire your muscles out, and end up injured after a couple days in the snow. If you’re serious about hitting the slopes, prepare ahead of time with strength and endurance training. Pilates and Yoga are great for core strengthening. You might also invest in the popular exercise balls. Start training as early as possible for maximum endurance during your vacation.
3. Listen to your body. Spinal injuries occur when there’s an overload of spinal tissues; muscles, disks or joints, resulting in an associated spasm. Prevent a back injury by resting when you’re fatigued, and letting your muscles recover. If you’re sore from the previous day, it means your muscles are still healing. During this time, alter your activity, or lighten/avoid exercising. Make sure not to push too hard when your body is telling you to rest—that’s when most injuries occur.
4. Rest and Relax –To care for injured muscles, take anti-inflammatory medicine to reduce the pain, and try icing to directly reduce inflammation and soreness. Muscle relaxants can be helpful for acute muscle spasms of the neck and back. If you suspect you’ll end up tired and sore during your vacation, think ahead and pack hot and cold therapy, a Tempur-Pedic pillow for better rest or a hand held massager for comfort and stress relief.
5. Take your workout to go. If your winter sport of choice is sitting curled up in a cabin, watching TV, you don’t have to miss your workout routine (sigh of relief, right?). Stay fit while traveling with portable fitness gear, such as Michael Sena’s Traveling Training, or a soft weighted ball . These tools are also useful if you plan on lounging for a few days or a week before starting your sport, and want to make sure your endurance and strength are up to par.
RELAX THE BACK, the nation’s leading retailer of therapeutic and relaxation products, has almost stores throughout the U.S. To locate one near you, visit Relax The Back.
SpineUniverse.com is the world’s largest and most comprehensive online
resource for information on neck and back pain. For more information on
spine conditions, new technology, treatment and prevention of spine pain,
visit SpineUniverse
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A University of California, San Diego (UCSD) School of Medicine-led team found that how loads are distributed under backpack straps may help identify the source of shoulder and back pain in children. The study, published in the December 5, 2005 issue of the Archives of Pediatric and Adolescent Medicine, concludes that the average backpack load that children are now carrying should be reduced.
A University of Michigan Study found that up to 60% of children will experience back pain by the time they reach 18 years of age.
The Consumer Product Safety Commission estimates that 7,277 emergency room visits each year result from injuries related to book bags. The CPSC also reports that backpack-related injuries are up 330% since 1996.
Waist belts may cause forced excessive distribution across a growing pelvis leading to possible pelvic abnormalities. (Congress of Chiropractic State Associations and Prof. Mary Hickey Northeastern University, 2002)
Roller backpacks may result in forward head and thoracic deviations just as severe as children carrying excessively heavy backpacks. Though the load of the backpack is no longer on the skeletal structure, dragging the backpack may result in rotary forces on the spine through the involved arm. (Physical Therapy Products, March, 2002)
A study by Northeastern University (June, 01) reported that the average student has a VAS (visual analog scale) pain level of 4.3 with a high percent reporting pain in the range of 8-9. The students who wore an AirPacks backpack for six weeks had a VAS pain level of 1.8, a 50% reduction in pain.
When 200 New England school nurses were surveyed, 66% reported seeing students with pain or injury that could be attributed to carrying backpacks that were too heavy.
A study by Simmons College found that 55% of students carry more than the recommended guidelines of 10 – 15% (February, 2001)
Example: A child weighing:
- 50 lbs. should carry no more than 7.5 lbs.
- 80 lbs. should carry no more than 12 lbs.
- 100 lbs. should carry no more than 15 lbs.
- 130 lbs. should carry no more than 19.5 lbs.
- 150 lbs. should carry no more than 22.5 lbs.
Many children, teens and adults are carrying up to 40 lbs. and are potentially injuring themselves. LIT-FACT-3300 15.02.06a
Tips On Wearing Your Backpack Safely and Properly
Distribute the weight evenly. Put the heavier items on the bottom to keep the weight off of your shoulders and maintain better posture.
Wear both shoulder straps unless your pack is designed for use on one shoulder. Carrying a heavy backpack using one strap can shift the weight to one side, which can lead to neck and muscles spasms, low back pain and walking improperly
Choose backpacks that have heavily padded shoulder straps and a lumbar support. Non-padded straps dig into the shoulders causing pain due to compressional loading of the acromio-clavicular joints and stress on the trapezious muscles.
Choose a backpack that has a lumbar cushion. The lumbar cushion will redistribute weight to the lower extremities, creating a fulcrum that facilitates anupright standing position.
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Offers support and relieves pressure on your neck and shoulder (cervical region) especially when leaning back. Support is provided by either an attached headrest or high back office chair.
Look for these ergonomic features as you compare office chairs.
1. Height Adjustment
Easily raises or lowers the seat to bring your hips and torso to the correct 90 degree sitting position appropriate for the level of your work area. With both feet flat on the floor and knees bent at a comfortable angle, your lower legs are supported without putting pressure on your thighs.
2. Angle Adjustment
Can be at the back, seat or both, and allows you to change the angle between your torso and thighs. Puts you in the correct neutral position to support and maintain the natural curve of your spine.
3. Seat Pan
The seat pan should be at least once inch wider than your hips and thighs on either side, and should not be too long for your legs. Office Chairs with seat slider adjustments can accommodate users of almost any side. A contour seat office chair is highly recommended for proper distribution of weight over the seat’s surface to reduce fatigue and leg pain and allow you to sit for extended periods.
4. Adjustable Tilt and Tension Control
Allows you to regulate the angle support, from locked in place to free floating. Especially useful for multi-tasking, and to help maintain support as you lean into/away from your desk throughout the day.
5. Backrest
Proper support can be achieved by height adjustment to the backrest of your office chair, or the backrest can be adjusted to support the contour of your back as well as your neck and shoulders.
6. Memory Foam
Energy absorbent memory foam conforms to your body’s contours providing gentle, virtually pressure-free support, thereby improving posture and reducing stress.
7. Adjustable Armrests
To achieve the proper neutral position for wrists and arms, consider these 3 factors: Height Adjustment helps relieve fatigue in neck and shoulders; Width Adjustment increases support in coordination with your shoulder span and the task at hand; Pivoting/Articulating armrests rotate or swivel, allowing you to maintain a relaxed position despite your movements.
8. Provides support to the lower back (lumbar region) which encourages correct sitting posture to reduce strain on the vertebral disks. Improves relaxation and prevents back pain.
9. Cervical Support
Offers support and relieves pressure on your neck and shoulder (cervical region) especially when leaning back. Support is provided by either an attached headrest or high back office chair.
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As the owner of your body, you have as great an influence over your spinal health as your doctor does. Your doctor will help you get out of pain, but it’s up to you to keep the pain from coming back. By making some simple lifestyle choices, you can remove one of the leading causes of recurrent back and neck pain, poor posture. Incorrect posture. Slouching reverses the natural curves of the spine.
In general, the bad influences of age, heredity, or accidents are uncontrollable. Yet, these become small obstacles to long-term back and neck pain solutions when you take control of your posture. Furthermore, not just standing posture, for we sit, sleep, and recline up to 90 percent of each day, 365 days a year.
Posture and spinal healthResearch shows the positions we place our spines in during activity or when at rest, will be either beneficial or create harmful stresses on muscles, ligaments, discs, nerve tissue, and bone.
Prolonged slouching which reverses the natural curves of the lumbar and cervical spine, can cause damage to spinal tissues. Over the years, repetitive poor posture can cause discomfort, pain, and conditions that may lead to the need for surgery.
Sitting and spinal healthOver time, we can damage our backs by hunching over our work at the office and/or sitting slouched in an unsupportive sofa, chair, or recliner at home. Correct sitting posture will help you prevent pain from recurring.
Correct posture.The cervical and lumbar regions are curved inward and properly supported.
To protect your back while sitting:
Maintain your spine’s natural posture by resting your back against a firm backrest with lumbar support.
While at your desk, use inward adjusting armrests to support your body upright to reduce harmful slouching and to take the upper body weight off your wrists to help prevent repetitive stress injuries.
Adjust your chair height and position so you’re close to your work reducing the need to lean forward.
Keep your feet on the floor, or support your feet with a footrest to reduce seated pressure.
