Sitting Down On The Job

Ontario Chiropractic Association (OCA)

Does your job find you sitting most of the day?

 

While sitting can seem restful, keep in mind that staying in any one position for long periods of time can cause strain and injury to your muscles, joints, tendons and ligaments. Sustained sitting can take a toll on your neck and lower back – steady compression on the spinal discs hinders their nutrition and can contribute to premature degeneration.

 

So, if you have to sit at work, what can you do to stay pain-free? Help take the load off your back with these tips:

 

Take frequent breaks

 

First, ensure that you take regular breaks from sitting. Get up, take a short walk outside or around the office, and stretch.

 

Posture perfect

 

Next, pay attention to your posture. Sitting incorrectly puts strain on your lower back, decreases blood flow to your working muscles and accelerates fatigue. Practise “active sitting” with your feet flat on the ground in front of you, your back straight, your shoulders squared and your chin parallel with the floor. This posture will strengthen the “core” muscles of your abdomen, sides and back to reduce the strain on other areas. The stronger your core muscles, the easier it will be to maintain good posture.

 

Choose a good office chair

 

What’s most important in preventing injury and strain is to be able to easily vary your sitting positions throughout the day. An investment in a good office chair can help a lot. The right chair for you should:

• Be easily adjustable to suit your size
• Adapt to support your spine in various working positions
• Have a backrest that supports your lower back
• Have armrests, if they are appropriate to your work
• Have a front edge that curves downward to promote proper posture

Stability balls

 

One recent trend is to use a stability ball at the office. While a ball is a great tool to help you tone your abs at home or at the gym, it should not replace a good chair at your work station. If you do bring the ball to work:

• Use the ball only for short periods
• Use your abdominal, back and side muscles to maintain straight posture
• Stop when your muscles feel tired

 

Sitting on a ball instead of a chair can actually increase the pressure on your back, especially if your core muscles aren’t strong. So, sitting a long time on the ball may lead to greater discomfort in your lower back. Do not use a ball if you have osteoporosis, balance or low back problems.

 

 

Remember, stability balls are not for everyone; consult a chiropractor if you have any pre-existing injury or health problems that could impact your balance or stability.

Energy Boosters

Ontario Chiropractic Association (OCA)

 

 

 

Everyone is familiar with all-out energy drain, those times when no matter how enticing that new movie, fabulous shoe sale, or friendly barbecue, you just can’t psych yourself up to go. What can be harder to recognize is chronic energy drain. In this case, you may not necessarily feel the classic signs of exhaustion – like aching muscles or that all-over tired feeling. What you do experience is an increasing lack of get-up-and-go for many of the activities you used to love.

 

If this sounds familiar, take heart. Try these tips and strategies to help increase your energy while avoiding that extra cup of coffee.

 

Keep moving

Increasing physical activity actually increases energy. The key is to focus on daily physical activity and not just “exercise!” Scrub, dig, shovel, walk, play, ride or wheel through your day. Small steps like turning off the TV after dinner to go for a walk with your partner, children or dog can make a big difference.

 

Sleep tight

Making time for sleep is essential to feeling alert and ready to take on the day. Most people need at least eight to nine hours every night. To help create a restful atmosphere, fully darken your bedroom (turn your alarm clock away if the display gives off too much light), regulate room temperature (too hot or too cold, and you’ll wake up), and use “white noise” (a fan or quiet music) to help induce sleepiness.

 

Nourish yourself

Meal timing is another important factor in maintaining energy levels. People often skip meals, and wonder why they are tired in the afternoon. Skipping meals can cause blood sugar swings, often resulting in fatigue. You should eat at least three nutritious meals each day, with the last meal well before bedtime.

 

De-stress

One of the biggest energy zappers is stress. Stressors like worry or fear can leave you mentally and physically exhausted. Counter these energy killers by programming more relaxation activities into your day. For many folks, increasing exercise burns off the chemical effects of stress and anger, while others find relief in quiet pursuits such as listening to music, reading a great book, or even just talking on the phone.

 

Get some sun

The body makes vitamin D after exposure to sun, which can help with higher physical performance and improved mood. Try to get 10 minutes of unprotected exposure to the sun at least three times a week.

 

 

Pain-free movement is also an important energy booster. If headache, back, neck or shoulder pain is slowing you down, consider visiting a chiropractor for treatment recommendations to reduce your aches and pains, and energize your day.

A Good Pillow

Ontario Chiropractic Association (OCA)

A good pillow for sleeping should be comfortable to lay your head upon, but most importantly it must support your neck keeping it in alignment with the rest of your spine. There are many different pillows on the market today from traditional feather and fiber ones to shaped pillows, memory foam and buckwheat pillows. It can be difficult to know what to choose.

 

There is no one “best” pillow for everyone. Try these tips to pick the pillow that’s right for you.

• Choose a size of pillow suitable for your body size or frame. The pillow should cover the entire back of your neck to avoid putting pressure on your spine.
• Try out the pillow. Most pillows are packaged in a plastic wrapper so you can lay it on a display bed in the store and put your head on it. This is the best way to find out if you are on the right track.
• A hypoallergenic pillow is a must if you suffer from allergies, but it is also a good choice for anyone.
• Buckwheat filled pillows have become increasingly popular. Buckwheat is hypoallergenic, it will mold to the contours of your head and neck providing good support, but it will also change shape when you move.

A good quality, supportive pillow provides many benefits including a better night’s sleep, improved circulation, fewer aches and pains and even reduced snoring. Take your time and choose carefully. Your neck and back will thank you for it!

The Pain Drain

Ontario Chiropractic Association (OCA)

Back pain, neck pain and headaches: these three common pain conditions affect millions of Canadians every day, draining our energy and ability to function at normal levels. Sometimes pain may be the result of chronic underlying medical conditions, and requires a health professional’s care. But in many cases, you can help manage energy-draining pain by taking a few simple steps in your daily life.

 

 

Powerful Posture

If you could do just one thing to reduce the aches you may experience daily, it would be to improve your posture both when standing and seated. Strengthening your core muscles will help support your spine and minimize the physical stresses and strains that create back, neck and shoulder pain.

 

Soothing Sleep

Many of us get less than seven hours of sleep each weeknight, but sleep provides vital rejuvenation for sore muscles and joints. If you are not getting enough restful sleep, look at two things: your mattress and your sleep position.

• A good mattress supports the natural contours of the body, letting your muscles and joints fully relax.
• Sleep on your back or side. If you sleep on your side, put a pillow between your knees. If you’re on your back, place it under your knees. Better sleep positioning with the help of pillow support can ease pain by easing pressure on your spine.

Exercise

• Exercise can help ease many types of pain, from arthritis to low back pain. A pain-reduction exercise program should include both flexibility and strength training. The stronger and more flexible you are, the better your body can distribute the physical forces of movement and prevent painful imbalances. And of course, exercising regularly may help you reduce body weight, which can significantly decrease pain – particularly in the joints of your hip, knee, and ankle, and in your lower back.

Stress

• Stress and pain are often closely linked. Each one can have an impact on the other, creating a vicious cycle that sets the stage for chronic pain and chronic stress. Managing stress can lead to pain relief. Relaxation techniques such as deep breathing, yoga, guided imagery and meditation can teach your body to relax and decrease stress levels.
• These tips may not completely eliminate pain from your life — but try them for a few weeks, and you’ll likely feel less discomfort. Recurrent pain can affect your quality of life, but learning how to cope with it can help you manage its harmful impact. A chiropractor can diagnose the causes of your pain and develop a treatment plan to reduce your “pain drain” and get you moving again.

Top 5 Tips For Selecting An Office Chair

Ontario Chiropractic Association (OCA)

When shopping for the best ergonomic office chair, getting a chair that fits your unique needs should be the top priority. Not every chair labeled “ergonomic” has all the adjustment features necessary to truly be ergonomic. Here are the top 5 things you need to consider to help you make a better selection.

 

 

1.  Seat pan comfort and shape

When you sit in the chair the seat pan should be at least one inch wider than your hips and thighs on either side. The seat pan should not be too long for your legs otherwise it will either catch you behind the knees or it will prevent you from leaning fully back against the lumbar support. Most ergonomic chairs have a seat pan with a waterfall front that prevents the seat from catching you behind the knees. The seat pan should also be contoured to allow even weight distribution and it should be comfortable to sit on.

 

2.  Think adjustable

Always ensure that your chair is pneumatically adjustable so that you can adjust seat pan height while you are sitting on the chair.

 

You should be able to adjust the height of the seat pan so that the front of your knees is level or slightly below level and your feet are firmly on the ground. In most cases there should be no need for you to use a footrest. The mechanism to adjust seat height should be easy to reach and operate when you are seated.

 

3.  Lumbar support is key

Many chairs have cushioned lumbar supports that can be adjusted up and down and forwards and backwards to best fit your shape. If the chair will be used by multiple users then this level of adjustment may be required. However if you are the primary user of the chair then a fixed lumbar support may be acceptable, if it feels comfortable.

 

4.  Don’t forget about the hips

A chair that doesn’t provide enough hip room can make you sit too far forwards on the seat pan, which doesn’t provide so that you will not have enough thigh support.
 

5.  Have a long-term strategy

Think about how the chair will feel after 60 or 120 minutes. Low-density foam seat pans can become permanently deformed after long term use which can affect cushioned support leading to discomfort, imbalance and hip and back fatigue.

 

And one bonus tip!

 

6.  Chair covers 101

There is a whole range of upholstery materials available, each of which has benefits and concerns. Vinyl and vinyl-like coverings are easy to clean and spill resistant, but they don’t breathe and if the chair begins to heat up under the thighs uncomfortable amounts of moisture can accumulate. Cloth upholstery is the most common covering, but this is less resistant to spills and more difficult to clean. A cloth covered seat pan can also become warm and moisture laden, and cloth covered foam seat pans can be a significant source of dust mite allergen. When selecting your chair covering think about cleaning and maintenance issues and plan appropriately.

How to Lift Your Luggage

Ontario Chiropractic Association (OCA)

 

In the flurry of packing for a vacation or business trip, it’s easy to get carried away and pack every­thing but the kitchen sink into your suitcase and carry-on. But over-packed luggage and improper lifting and carrying techniques are common causes of injury to the back, neck and shoulders.

 

The good news is many of these injuries can be easily prevented. The following tips can help take the pain out of your vacation:

 

Choosing your luggage:

• When shopping for new luggage, look for a sturdy, light, high-quality and transportable piece. Avoid purchasing luggage that is too heavy or bulky when empty.
• Choosing a bag with wheels and a handle can go a long way to lighten your load.
• A good quality backpack with adjustable, padded shoulder straps and a waist strap makes an ideal carry-on because, when worn properly, backpacks can evenly distribute weight.

Packing your luggage:

• Over-packing is an easy pitfall, but consider that the larger and heavier the luggage, the more susceptible a traveller is to neck, back and shoulder injuries. Try to only pack what you absolutely need.
• When possible, place items in a few smaller bags, instead of one large luggage piece.
• Ensure your carry-on luggage does not weigh more than 10 to 15 per cent of your body weight.
• Keep the contents of any carry-on luggage to a minimum, pack heavy items at the bottom of the bag and make efficient use of the bag’s pockets.

Lifting and carrying your luggage:

 

Lifting your luggage can’t always be avoided, even if your luggage has wheels. But practising safe lifting techniques can substantially reduce your risk of injury.

• Move slowly and, whenever possible, break the action into smaller parts. For instance, when loading a suitcase in the trunk of a car, try lifting it first onto a chair or step-stool, then lifting it into the trunk. Similarly, when placing luggage in an overhead com­partment, first lift it onto the top of the seat.
• When lifting your luggage, first get close to the load and stand with your feet shoulder-width apart.
• Bend at the knees and let your leg muscles, rather than your back, do the lifting.
• Hold the load close to your body.
• Avoid twisting. Instead, turn your feet in the direction you are headed and turn your entire body in that direction.
• Do not carry bulky luggage for long peri­ods of time. Make sure to check heavier items when travelling rather than carrying them for the duration of the trip.
• Try to carry light pieces in each hand rather than a single heavy item on one side.
• If using a backpack, use both shoulder straps and the waist strap, and adjust them to minimize the bag’s movement.
• If using a duffel or shoulder bag, switch sides often to reduce strain.

Protect Your Body During The Summer Season

By:  Dr. John A. Papa, DC, FCCPOR(C)

The summer season is upon us, which for many individuals, means spending time outdoors and becoming more physically active.  Whether you’re an aspiring athlete, a serious nature lover, or someone who enjoys fun in the sun, there are special precautions that need to be taken to protect your body during the summer season.

1.    Drink plenty of water: The body’s water supply is responsible for many important functions such as digestion, controlling body temperature, and protecting our joints by providing lubrication and cushioning.  In warmer temperatures, we lose more water from the body through increased perspiration.  The consequences of inadequate water intake/dehydration may include: headaches, fatigue, digestive problems, joint pain, muscle pain and cramping.  Therefore, special care should be taken to replenish fluids lost during the summer season.  Limit diuretics such as caffeinated and alcoholic beverages which actually drain the body of water.

2.    Get just enough sun:  Appropriate sun exposure can provide many health benefits associated with the natural production of Vitamin D.  Avoid sunburn which is a result of overexposure to the sun’s UV radiation and can contribute to certain skin cancers, and a premature aging and wrinkling of the skin.  To protect yourself, apply sunscreen regularly, wear a wide-brim hat and light-colored clothing that covers your exposed skin.  Your eyes should also be protected with UV blocking sunglasses.  Outdoor activities and sports should be limited to the early morning or late afternoon when UV rays are not as strong.  Be cautious on cloudy days, as your skin is still susceptible to burn under these conditions.

 

3.    Think safety first:  Water sports and other outdoor activities should always be performed with safety in mind.  This means wearing a life jacket in deeper water or if you are not a strong swimmer.  Parents should always keep a watchful eye on young children around water.  Diving into shallow or unknown waters should never be performed to eliminate the chance of serious spinal injury.  Running on pool decks may result in serious slip and fall injuries.  When bicycling or in-line skating, be sure to wear bright reflective clothing and protective headgear.  Wearing appropriate footwear for the activities you are performing will give you balance, support, and protection.

4.    Prepare your body for activity and exercise:  There are many activities made more enjoyable during the summer season such as gardening, walking, running, swimming, canoeing, bicycling, and golfing to name a few.  Prepare your body for physical activity by stimulating the joints and muscles, and increasing blood circulation with a proper warm-up.  If you have been inactive for a period of time, gradually ease into activity and take it slow.

 

Following the above rules and safety tips can go a long way in protecting your body during the summer season.  From all of us at the New Hamburg Wellness Centre, have a safe and enjoyable summer!

 

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.