Because many people spend almost half of all of their waking hours sitting at a desk, it is important that your chair, desk and other equipment help your body maintain good posture and alignment. A healthy work station involves being aware of your seating, keyboard and mouse, computer monitor position and glare, telephone position, feet position, lighting and proper positioning of your work. It is critical to evaluate the proper set up of your work environment because it is often the cause of most repetitive stress injuries, such as carpel tunel.
Things like improper chair position, cradling the phone between your ear and shoulder, or straining your neck to look at your computer monitor is not a big deal every once in a while, but when you do the same repetitive motions for several hours a day, several days a week, several weeks a month and so on., you will find that your body eventually has to give and in many cases will suffer pain, discomfort, poor posture and spinal disc damage. Unfortunately, most people don’t correlate these problems to their day-to-day activity because they think it has to be caused by a specific traumatic event. That’s just not the case.
Discuss with Dr. Swager, Castlerock CO.
Monday, September 27, 2010
Tuesday, September 21, 2010
Children Need to Practice Good Computer Ergonomics, Too
At least 70 percent of America's 30 million elementary school students use computers, according to a recent New York Times article. As a result of this increased usage, doctors of chiropractic are treating more young patients suffering from the effects of working at computer stations that are either designed for adults or poorly designed for children. Many children are already suffering from repetitive motion injuries (RMI) such as carpal tunnel syndrome and chronic pain in the hands, back, neck and shoulders.
A recently published study conducted by a team of researchers from Cornell University found that 40 percent of the elementary school children they studied used computer workstations that put them at postural risk. The remaining 60 percent scored in a range indicating "some concern."
"Emphasis needs to be placed on teaching children how to properly use computer workstations," stated Dr. Scott Bautch, a member of the American Chiropractic Association's Council on Occupational Health. "Poor work habits and computer workstations that don't fit a child's body during the developing years can have harmful physical effects that can last a lifetime. Parents need to be just as concerned about their children's interaction with their computer workstations as they are with any activities that may affect their children's long-term health," added Dr. Bautch.
What can you do?
To reduce the possibility of your child suffering painful and possibly disabling injuries, the American Chiropractic Association (ACA) and its Council on Occupational Health offer the following tips:
If children and adults in your home share the same computer workstation, make certain that the workstation can be modified for each child's use.
Position the computer monitor so the top of the screen is at or below the child's eye level. This can be accomplished by taking the computer off its base or stand, or having the child sit on firm pillows or phone books to reach the desired height.
Make sure the chair at the workstation fits the child correctly. An ergonomic back cushion, pillow or a rolled-up towel can be placed in the small of the child's back for added back support. There should be two inches between the front edge of the seat and the back of the knees. The chair should have arm supports so that elbows are resting within a 70- to 135-degree angle to the computer keyboard.
Wrists should be held in a neutral position while typing - not angled up or down. The mousing surface should be close to the keyboard so your child doesn't have to reach or hold the arm away from the body.
The child's knees should be positioned at an approximate 90- to 120-degree angle. To accomplish this angle, feet can be placed on a foot rest, box, stool or similar object.
Reduce eyestrain by making sure there is adequate lighting and that there is no glare on the monitor screen. Use an antiglare screen if necessary.
Limit your child's time at the computer and make sure he or she takes periodic stretch breaks during computing time. Stretches can include: clenching hands into fists and moving them in 10 circles inward and 10 circles outward; placing hands in a praying position and squeezing them together for 10 seconds and then pointing them downward and squeezing them together for 10 seconds; spreading fingers apart and then closing them one by one; standing and wrapping arms around the body and turning all the way to the left and then all the way to the right.
Your child's muscles need adequate hydration to work properly and avoid injury. Encourage your child to drink four 8-ounce glasses of water a day. Carbonated beverages, juices and other sweet drinks are not a substitute.
Urge your child's school or PTA officials to provide education on correct computer ergonomics and to install ergonomically correct workstations.
"If your child continues to complain of pain and strain from sitting at a computer, see a doctor of chiropractic.
Information provided by the American Chiropractic Association.
A recently published study conducted by a team of researchers from Cornell University found that 40 percent of the elementary school children they studied used computer workstations that put them at postural risk. The remaining 60 percent scored in a range indicating "some concern."
"Emphasis needs to be placed on teaching children how to properly use computer workstations," stated Dr. Scott Bautch, a member of the American Chiropractic Association's Council on Occupational Health. "Poor work habits and computer workstations that don't fit a child's body during the developing years can have harmful physical effects that can last a lifetime. Parents need to be just as concerned about their children's interaction with their computer workstations as they are with any activities that may affect their children's long-term health," added Dr. Bautch.
What can you do?
To reduce the possibility of your child suffering painful and possibly disabling injuries, the American Chiropractic Association (ACA) and its Council on Occupational Health offer the following tips:
If children and adults in your home share the same computer workstation, make certain that the workstation can be modified for each child's use.
Position the computer monitor so the top of the screen is at or below the child's eye level. This can be accomplished by taking the computer off its base or stand, or having the child sit on firm pillows or phone books to reach the desired height.
Make sure the chair at the workstation fits the child correctly. An ergonomic back cushion, pillow or a rolled-up towel can be placed in the small of the child's back for added back support. There should be two inches between the front edge of the seat and the back of the knees. The chair should have arm supports so that elbows are resting within a 70- to 135-degree angle to the computer keyboard.
Wrists should be held in a neutral position while typing - not angled up or down. The mousing surface should be close to the keyboard so your child doesn't have to reach or hold the arm away from the body.
The child's knees should be positioned at an approximate 90- to 120-degree angle. To accomplish this angle, feet can be placed on a foot rest, box, stool or similar object.
Reduce eyestrain by making sure there is adequate lighting and that there is no glare on the monitor screen. Use an antiglare screen if necessary.
Limit your child's time at the computer and make sure he or she takes periodic stretch breaks during computing time. Stretches can include: clenching hands into fists and moving them in 10 circles inward and 10 circles outward; placing hands in a praying position and squeezing them together for 10 seconds and then pointing them downward and squeezing them together for 10 seconds; spreading fingers apart and then closing them one by one; standing and wrapping arms around the body and turning all the way to the left and then all the way to the right.
Your child's muscles need adequate hydration to work properly and avoid injury. Encourage your child to drink four 8-ounce glasses of water a day. Carbonated beverages, juices and other sweet drinks are not a substitute.
Urge your child's school or PTA officials to provide education on correct computer ergonomics and to install ergonomically correct workstations.
"If your child continues to complain of pain and strain from sitting at a computer, see a doctor of chiropractic.
Information provided by the American Chiropractic Association.
Tuesday, September 14, 2010
Choosing the Right Shoes, Castle Rock, CO
Look around any crowded city street, and you'll see plenty of footwear, from stiletto heels to platform shoes— that is more than a little unkind to our feet. It's no wonder that foot pain is such a common complaint. But it's not just our feet that are hurting. Improper footwear places strain on the knees, hips and back. Your feet serve three purposes: support, locomotion and shock absorption. So, support your body by following these guidelines for proper footwear.
Leave the High-Heels Behind
Women, listen up: The higher the heel on your shoe, the greater the amount of stress placed on your forefoot. High-heeled shoes can contribute to the collapse of one or more of the foot's three arches. These shoes also place undue stress on the ankle, which can lead to ankle instability and sprains. Plus, when you wear high-heels your calf muscles shorten, warns Achtermann. Then, if you alternate between high heels and flat shoes, your calf muscles go through a shorten/lengthen cycle that can lead to pelvic imbalances and low back pain.
Consider Orthotics
Many chiropractors recommend orthotics. There are two kinds of orthotics: the simple, commercially-made insoles that are available at outdoor sports or shoe stores, and custom orthotics. Custom orthotics are superior since they are tailored to your individual foot and are designed to correct for your particular imbalances. These are created by making an impression of each foot called a cast, and then correcting for specific misalignments. Custom orthotics help to prevent dysfunction of the lower body and legs, and decrease spinal stress.
Leave the High-Heels Behind
Women, listen up: The higher the heel on your shoe, the greater the amount of stress placed on your forefoot. High-heeled shoes can contribute to the collapse of one or more of the foot's three arches. These shoes also place undue stress on the ankle, which can lead to ankle instability and sprains. Plus, when you wear high-heels your calf muscles shorten, warns Achtermann. Then, if you alternate between high heels and flat shoes, your calf muscles go through a shorten/lengthen cycle that can lead to pelvic imbalances and low back pain.
Consider Orthotics
Many chiropractors recommend orthotics. There are two kinds of orthotics: the simple, commercially-made insoles that are available at outdoor sports or shoe stores, and custom orthotics. Custom orthotics are superior since they are tailored to your individual foot and are designed to correct for your particular imbalances. These are created by making an impression of each foot called a cast, and then correcting for specific misalignments. Custom orthotics help to prevent dysfunction of the lower body and legs, and decrease spinal stress.
Wednesday, September 8, 2010
Chiropractic Treatment During Pregnancy
The American Chiropractic Association released useful information for moms to be. Pregnancy can cause a great strain on a woman’s body. With the baby growing women can feel pain in their back, legs, buttocks, and experience increased pressure on her sciatic nerve. Chiropractic care can help! Chiropractic is a safe non-drug non-surgical approach to back pain. Chiropractic care can also be helpful after childbirth. In the eight weeks following labor the ligaments begin to tighten up again. Any problems brought on during pregnancy from improper lifting/reaching should be addressed before the ligaments return to their pre-pregnancy state.
During both pre and post-delivery it is very important to understand that you are much more susceptible to injury. Your body is releasing the hormone Relaxin, which promotes loosening of your ligaments (in the pelvis and throughout the body) both before and after delivery, and the entire time you are breast feeding. Because of this fact your activities and treatment must be adjusted so that you do not injure yourself or aggravate a painful lower back condition (most common condition we see with pregnant or post-delivery patients.
Dr. Matthew Swager is Certified in Pregnant Mother Care and is proud to be helping pregnant moms in Castle Rock and surrounding areas for a safer delivery and a more comfortable pregnancy.
During both pre and post-delivery it is very important to understand that you are much more susceptible to injury. Your body is releasing the hormone Relaxin, which promotes loosening of your ligaments (in the pelvis and throughout the body) both before and after delivery, and the entire time you are breast feeding. Because of this fact your activities and treatment must be adjusted so that you do not injure yourself or aggravate a painful lower back condition (most common condition we see with pregnant or post-delivery patients.
Dr. Matthew Swager is Certified in Pregnant Mother Care and is proud to be helping pregnant moms in Castle Rock and surrounding areas for a safer delivery and a more comfortable pregnancy.
Thursday, September 2, 2010
The Meaning of Labor Day
An annual American holiday usually held on the first Monday in September, Labor Day is dedicated to the American worker who puts in long hours dedicated to preserving a way of life by selflessly endeavoring to promote the prosperity and growth of a nation proudly, through their efforts. In recognition of this dedicated way of life, a Labor Day Party is a fitting tribute to workers from all walks of life.
From the earliest known celebrations of Labor Day to present day celebrations, Labor Day parties seem to have a common thread. From the very beginning, Labor Day has been a family break from doing what it takes to maintain hearth and home, and doing it in a manner to best benefit workers and their families all over the nation. Some people prefer to celebrate in quiet comfort in their own homes, some prefer to hit the holiday hot spots all over the world, and see this holiday as their just desserts for day after day of hard work throughout the year. So, when making plans for your family to enjoy the holiday and the end of the summer season, the only hard and fast rule is to come to some kind of agreement so you and your family can all do something they enjoy together.
Have a Safe and Happy Labor Day Weekend!
From the earliest known celebrations of Labor Day to present day celebrations, Labor Day parties seem to have a common thread. From the very beginning, Labor Day has been a family break from doing what it takes to maintain hearth and home, and doing it in a manner to best benefit workers and their families all over the nation. Some people prefer to celebrate in quiet comfort in their own homes, some prefer to hit the holiday hot spots all over the world, and see this holiday as their just desserts for day after day of hard work throughout the year. So, when making plans for your family to enjoy the holiday and the end of the summer season, the only hard and fast rule is to come to some kind of agreement so you and your family can all do something they enjoy together.
Have a Safe and Happy Labor Day Weekend!
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