Schumacher Chiropractic Clinics

Guest blogger Dr Dan

                                                         

 

Many times patients come in to the office with a history of chronic pain and discomfort that has developed over a long period of time. Usually the onset of their pain can be traced back to certain activities or postures such as sitting at a computer for extended periods or doing something repetitive. I thought it may be helpful to go over some tips to help prevent injuries and reduce the strain that we place our bodies under every day.

Objects that you use at your work station most should be within arm’s reach. Objects that you use continuously should be placed between shoulder and knuckle height. File drawers, tools, etc., are part of that same principle. The strain that is caused to the back by repetitively lifting something above shoulder level or bending below the waist can lead to an injury. If you’re standing for long periods of time, a footrest should be used with one foot resting higher than the other. Bar owners knew this was very important to the success of their business, hence the advent of the Bar-Rail and increased patron comfort and increased sales. Try to avoid twisting movements especially when lifting and keep the object as close to your body as possible to limit the strain on your back.

When sitting for extended periods the proper chair and posture are extremely important to maintain the natural curves of your spine. The seat height should allow you to place the entire sole of the foot flat on the floor. Your thighs should be parallel to the floor and your lower leg should be perpendicular to the floor. Make sure the seat pan does not push against the back of the knees and do not cross your legs at the knees as this can cause pressure and irritation the nerves and blood vessels behind the knee. If the chair has arm rests they should allow you to relax the shoulders and arms in a position close to the body. Remember to take periodic breaks to walk and move around. The work will get done faster and you’ll feel much better.

When sitting at a computer, a few adjustments to your work station can make all the difference. The top of the screen should be at eye level and 18-28 inches in front of you. The chair should fit your body as previously mentioned. Feet flat on the floor, knees at 90 degrees, hips at 90 degrees, upper body straight and head looking straight forward. The keyboard should be low enough so the arms hang loosely and forearms are parallel to the floor or slightly lower. Set document holder close to the screen and at the same distance to avoid frequent head and eye movement. Observe the 20-20 rule- every 20 minutes focus on an object 20 feet away. Move eyes up, down, sideways, and diagonally. Eliminate sources of glare to avoid eye strain. Keep wrists in line with hand and forearms and maintain a light touch on the keyboard. Shoulder rolls performed periodically will help maintain muscle flexibility and increase circulation.

If you develop pain in your neck, back, arms or legs or have questions about your posture give us a call at (952) 931-9867. We always have time to help you with your concerns. As chiropractors we have the biomechanical understanding of the spine to completely evaluate your specific condition and develop a treatment program to resolve your pain and strengthen and stabilize your spine.