2009 FDU Open
Dr. Anthony Rivano
Friday, March 19, 2010
Everyday Office Ergonomics
Nearly anyone who has used a computer has experienced discomfort in the neck at some point. The most common cause is overuse of the neck muscles to hold the head up, instead of letting the spine do the job. Follow these tips to minimize discomfort in the workplace.
Adjust the monitor
In general, the screen should be about an arm’s length away and should always be placed at eye level.
Position the chair
Lower the chair until feet are well supported on the ground; adjust the seat depth so there is one-to-three fingers’ space between the front of the chair and the back of the knee; and position armrests so they are one inch below the forearm.
Choose a keyboard
A keyboard that allows angle and pitch adjustments is generally best so as to avoid severely bent wrists. Additionally, a keyboard tray can fix problems such as excessive reach for the keyboard and improper wrist angles when typing.
In addition to following these ergonomic tips, office workers should also take 15-second micro-breaks every hour to shake out their arms and allow their eyes to focus on something farther away than the computer screen.
Nearly anyone who has used a computer has experienced discomfort in the neck at some point. The most common cause is overuse of the neck muscles to hold the head up, instead of letting the spine do the job. Follow these tips to minimize discomfort in the workplace.
Adjust the monitor
In general, the screen should be about an arm’s length away and should always be placed at eye level.
Position the chair
Lower the chair until feet are well supported on the ground; adjust the seat depth so there is one-to-three fingers’ space between the front of the chair and the back of the knee; and position armrests so they are one inch below the forearm.
Choose a keyboard
A keyboard that allows angle and pitch adjustments is generally best so as to avoid severely bent wrists. Additionally, a keyboard tray can fix problems such as excessive reach for the keyboard and improper wrist angles when typing.
In addition to following these ergonomic tips, office workers should also take 15-second micro-breaks every hour to shake out their arms and allow their eyes to focus on something farther away than the computer screen.
Thursday, March 18, 2010
Monday, March 15, 2010
Wednesday, March 10, 2010
Can Chiropractic Help Scoliosis?
THE DOCTORS TV SHOW - Pediatrician Dr. Jim Sears demonstrates how he tests for scoliosis while chiropractor Jennifer Jara adjusts Kailyn's back and explains other types of care.
Length:2:11
http://ping.fm/rNIj6
THE DOCTORS TV SHOW - Pediatrician Dr. Jim Sears demonstrates how he tests for scoliosis while chiropractor Jennifer Jara adjusts Kailyn's back and explains other types of care.
Length:2:11
http://ping.fm/rNIj6
Wednesday, March 3, 2010
Top 5 consequences to bad posture
Prevention and awareness is the best care for health-related problems. One of the easiest and most logical ways to prevent bad posture habits is to think about the consequences.
1. Tension Headaches: Sitting hunched over at your job, most commonly caused by your hands reaching for the keyboard when typing on your computer leads to your shoulders and head slumping forward. This posture tightens the muscles in your neck, upper back and shoulders. After awhile, the tightness causes nerve irritations and muscle spasms which restrict proper flow of blood to the back of your head. This leads to tension headaches.
2. Diminished Breathing: Poor posture can lead to severe kyphosis (hunched back) causing the torso collapse leading to breathing difficulties. Rounded shoulders and overly bent or imbalanced spine restrict the expansion of the rib cage, which restricts the rise and fall of the breathing diaphragm. Reduced rib and spinal mobility will affect the normal breathing movement. If the diaphragm can't rise, it won't be able to draw in as much oxygen during inhalation.
3. Fatigue: Fatigue is one of the most common causes of bad posture. Tired and tight muscles cannot support the skeleton as they are designed to do. Your muscles have to work extra hard just to hold you up if you have poor posture, leaving
you without energy. Lack of adequate muscle flexibility and strength, abnormal joint motion in the spine and other body regions will lead to overall muscle fatigue.
4. Make you look older: Never underestimate the beauty and health benefits of good posture. Often poor posture is just a bad habit that is easily corrected. Poor posture not only makes you look older, but could be the first step toward dowager’s hump, double chin, potbelly, and swayback as well as some internal problems too. When a person is hunched over or not standing straight that person may be perceived as older than they actually are. Good posture is not only beneficial to your body; it also makes you look taller and slimmer. What's more, good posture can convey self-confidence, which may just be the best accessory you can have.
5. Back pain: Most common consequence of poor posture, due to muscle strain, especially lower back pain. The back muscles, ligaments, and discs are under extra stress when the spine is not in proper alignment. Strong muscles help keep the spine in proper alignment and prevent back pain. Strong muscles also prevent the spine from extending beyond its normal range of motion, which is essential to protecting the ligaments and disks from injury.
Prevention and awareness is the best care for health-related problems. One of the easiest and most logical ways to prevent bad posture habits is to think about the consequences.
1. Tension Headaches: Sitting hunched over at your job, most commonly caused by your hands reaching for the keyboard when typing on your computer leads to your shoulders and head slumping forward. This posture tightens the muscles in your neck, upper back and shoulders. After awhile, the tightness causes nerve irritations and muscle spasms which restrict proper flow of blood to the back of your head. This leads to tension headaches.
2. Diminished Breathing: Poor posture can lead to severe kyphosis (hunched back) causing the torso collapse leading to breathing difficulties. Rounded shoulders and overly bent or imbalanced spine restrict the expansion of the rib cage, which restricts the rise and fall of the breathing diaphragm. Reduced rib and spinal mobility will affect the normal breathing movement. If the diaphragm can't rise, it won't be able to draw in as much oxygen during inhalation.
3. Fatigue: Fatigue is one of the most common causes of bad posture. Tired and tight muscles cannot support the skeleton as they are designed to do. Your muscles have to work extra hard just to hold you up if you have poor posture, leaving
you without energy. Lack of adequate muscle flexibility and strength, abnormal joint motion in the spine and other body regions will lead to overall muscle fatigue.
4. Make you look older: Never underestimate the beauty and health benefits of good posture. Often poor posture is just a bad habit that is easily corrected. Poor posture not only makes you look older, but could be the first step toward dowager’s hump, double chin, potbelly, and swayback as well as some internal problems too. When a person is hunched over or not standing straight that person may be perceived as older than they actually are. Good posture is not only beneficial to your body; it also makes you look taller and slimmer. What's more, good posture can convey self-confidence, which may just be the best accessory you can have.
5. Back pain: Most common consequence of poor posture, due to muscle strain, especially lower back pain. The back muscles, ligaments, and discs are under extra stress when the spine is not in proper alignment. Strong muscles help keep the spine in proper alignment and prevent back pain. Strong muscles also prevent the spine from extending beyond its normal range of motion, which is essential to protecting the ligaments and disks from injury.
Monday, March 1, 2010
30 Tips For Better Spine Health - Part 2
16. Do Not Overwork: When possible modify postures and physical activity to reduce the risk of muscle fatigue and back strain.
17. Avoid Excessive High-Impact Activities: Each time you strike your foot during walking, running or jumping, the shock of impact is absorbed by the joints of the feet, ankles, legs, hips and low back. Avoid excessive high impact activities (see above). Wear proper footwear to reduce the degree of shock to the spine.
18. Think Ergonomically: Seek the optimum work environment. This requires an adjustable workstation to properly support the extremities and the spine. An efficient work environment will include proper phone equipment, an adjustable chair, an efficient keyboard and adjustable monitor. The work surface should have adjustable height. It will also require proper lighting. A footrest will contribute to reduced stress on the spine. Assume a relaxed yet supported posture.
19. Use Products that Promote Good Posture and Spine Health: Utilize products which support the spine from the ground up. Use support-enhancing products that can be added to poorly designed furniture and seating.
20. Listen to Your Back: Avoid positions and activities which contribute to increased back pain or cause back pain radiating down the legs. Avoid those positions which elicit numbness or tingling. If back symptoms should persist or progress, see a spine physician. If you are involved in an activity that causes or increases back pain, think about what you can change to alleviate the pain. Your body will usually tell you what it needs if you take time to listen to it.
21. Maintain Optimum Body Weight. Excessive bodyweight increases stress upon the tissues of the spine, thereby increasing the risk for abnormal “wear and tear”. Excessive body weight also contributes to alteration of the normal curves of the spine which can lead to stress on the spine.
22. Avoid Smoking: Smoking increases the risk for many life threatening conditions. Smoking is a habit which promotes tissue inflammation and impairs the healing process. Smoking contributes to blood vessel disease which can impair blood flow to many parts of the body including the back.
23. Get a Spinecare Education: Whenever possible learn more about your spine and how to take care of it. Seek insight from a spine physician. Go to websites written by spine doctors like http://ping.fm/RkhFx for valuable information which is continuously updated.
24. Drink Water: An adequate amount of water is vital to good health. The musculoskeletal tissues require water to function and to repair themselves.
25. Get Enough Sleep: Sleep is essential to good health, mental alertness, tissue growth and repair. An adequate amount of restful sleep is required to restore the body. This is related to the amount of time spent sleeping and the quality of sleep. Back pain is the most common form of nighttime pain. Many individuals with back pain suffer from fragmented sleep and wake up feeling unrefreshed.
26. Wear a Supportive Bra: A supportive bra will reduce strain placed upon the neck and upper back. A bra which is not supportive may contribute to rounding of the mid-back resulting in increased risk for chronic back pain and a humped posture.
27. Support the Abdomen during Pregnancy: A protuberant abdomen during pregnancy increases the forward curvature of the low back. This increases strain on the discs and joints of the low back. In pregnancy a brace, which supports the pelvis and abdomen, will reduce strain on the low back. The use of a brace should be discussed with an obstetrician and/or spine physician. Such a brace should be fitted by a healthcare professional.
28. Increase Abdominal Strength: The abdominal muscles help support the low back and pelvis. The abdominal muscles surround about 2/3 of the lower part of the body. Strengthening the abdominal muscles will increase spinal stability and reduce the risk for spine injury. Conditioned abdominal muscles will also contribute to more efficient walking. Strong abdominal muscles will fatigue less during prolonged standing or prolonged sitting thereby, protecting the low back.
29. Frequently Adjust Your Posture: Alternate between sitting and standing tasks to reduce stress placed upon the spine. During long periods of standing, rest one foot on a low support, and alternate the feet. When sitting rest both feet on the floor.
30. Learn to Relax: Learn and apply relaxation techniques to manage stress both on the job and off the job. This will help to reduce muscle tension and pain from those muscles.
16. Do Not Overwork: When possible modify postures and physical activity to reduce the risk of muscle fatigue and back strain.
17. Avoid Excessive High-Impact Activities: Each time you strike your foot during walking, running or jumping, the shock of impact is absorbed by the joints of the feet, ankles, legs, hips and low back. Avoid excessive high impact activities (see above). Wear proper footwear to reduce the degree of shock to the spine.
18. Think Ergonomically: Seek the optimum work environment. This requires an adjustable workstation to properly support the extremities and the spine. An efficient work environment will include proper phone equipment, an adjustable chair, an efficient keyboard and adjustable monitor. The work surface should have adjustable height. It will also require proper lighting. A footrest will contribute to reduced stress on the spine. Assume a relaxed yet supported posture.
19. Use Products that Promote Good Posture and Spine Health: Utilize products which support the spine from the ground up. Use support-enhancing products that can be added to poorly designed furniture and seating.
20. Listen to Your Back: Avoid positions and activities which contribute to increased back pain or cause back pain radiating down the legs. Avoid those positions which elicit numbness or tingling. If back symptoms should persist or progress, see a spine physician. If you are involved in an activity that causes or increases back pain, think about what you can change to alleviate the pain. Your body will usually tell you what it needs if you take time to listen to it.
21. Maintain Optimum Body Weight. Excessive bodyweight increases stress upon the tissues of the spine, thereby increasing the risk for abnormal “wear and tear”. Excessive body weight also contributes to alteration of the normal curves of the spine which can lead to stress on the spine.
22. Avoid Smoking: Smoking increases the risk for many life threatening conditions. Smoking is a habit which promotes tissue inflammation and impairs the healing process. Smoking contributes to blood vessel disease which can impair blood flow to many parts of the body including the back.
23. Get a Spinecare Education: Whenever possible learn more about your spine and how to take care of it. Seek insight from a spine physician. Go to websites written by spine doctors like http://ping.fm/RkhFx for valuable information which is continuously updated.
24. Drink Water: An adequate amount of water is vital to good health. The musculoskeletal tissues require water to function and to repair themselves.
25. Get Enough Sleep: Sleep is essential to good health, mental alertness, tissue growth and repair. An adequate amount of restful sleep is required to restore the body. This is related to the amount of time spent sleeping and the quality of sleep. Back pain is the most common form of nighttime pain. Many individuals with back pain suffer from fragmented sleep and wake up feeling unrefreshed.
26. Wear a Supportive Bra: A supportive bra will reduce strain placed upon the neck and upper back. A bra which is not supportive may contribute to rounding of the mid-back resulting in increased risk for chronic back pain and a humped posture.
27. Support the Abdomen during Pregnancy: A protuberant abdomen during pregnancy increases the forward curvature of the low back. This increases strain on the discs and joints of the low back. In pregnancy a brace, which supports the pelvis and abdomen, will reduce strain on the low back. The use of a brace should be discussed with an obstetrician and/or spine physician. Such a brace should be fitted by a healthcare professional.
28. Increase Abdominal Strength: The abdominal muscles help support the low back and pelvis. The abdominal muscles surround about 2/3 of the lower part of the body. Strengthening the abdominal muscles will increase spinal stability and reduce the risk for spine injury. Conditioned abdominal muscles will also contribute to more efficient walking. Strong abdominal muscles will fatigue less during prolonged standing or prolonged sitting thereby, protecting the low back.
29. Frequently Adjust Your Posture: Alternate between sitting and standing tasks to reduce stress placed upon the spine. During long periods of standing, rest one foot on a low support, and alternate the feet. When sitting rest both feet on the floor.
30. Learn to Relax: Learn and apply relaxation techniques to manage stress both on the job and off the job. This will help to reduce muscle tension and pain from those muscles.
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