Showing posts with label computer posture. Show all posts
Showing posts with label computer posture. Show all posts
Wednesday, April 10, 2013
Laptop Ergonomics Video
Monday, April 8, 2013
Ergonomics Rap with Sustainable John - Lawrence Berkeley Lab
Click on the title to view this video about workplace ergonomics! Good reminders for those of you who sit at a desk all day.
Wednesday, March 21, 2012
Prevent Neck/Shoulder/Upper Back Pain With 3 Exercises
If you have pain in all of these areas, you may benefit from these exercises, which help to strengthen your postural muscles.
First, roll your shoulders in backwards circles (up, back, down) slowly. Repeat 20-30 times. Keep your arms down at your sides.
Second, squeeze your shoulder blades together. Hold for 5 seconds. Repeat at least 10 times. Do not shrug up with your shoulders as you do the exercise.
Third, tuck your chin toward your throat, as if you are creating a double chin. Hold 5 seconds. Repeat at least 10 times. Keep your head straight, without looking up or down.
If your doctor has ruled out major diagnoses as the cause of your symptoms, then your pain could simply be a result of bad posture habits. So in addition to the posture exercises, you also need to look at your postures during daily activities. Anytime you are in one position for an extended period of time, you should try to have upright posture, with your chin tucked slightly, a slight arch in your low back and your ears lined up with your shoulders and hips. Keep a small pillow or lumbar roll behind your low back when sitting at a desk or computer.
It is possible that you may need ice, heat or massage after work to decrease your pain and knots, but wouldn't it be better to prevent the pain through good posture/exercises?
Which is easier for you? Good posture or postural exercises? Please post in comments!
First, roll your shoulders in backwards circles (up, back, down) slowly. Repeat 20-30 times. Keep your arms down at your sides.
Second, squeeze your shoulder blades together. Hold for 5 seconds. Repeat at least 10 times. Do not shrug up with your shoulders as you do the exercise.
Third, tuck your chin toward your throat, as if you are creating a double chin. Hold 5 seconds. Repeat at least 10 times. Keep your head straight, without looking up or down.
If your doctor has ruled out major diagnoses as the cause of your symptoms, then your pain could simply be a result of bad posture habits. So in addition to the posture exercises, you also need to look at your postures during daily activities. Anytime you are in one position for an extended period of time, you should try to have upright posture, with your chin tucked slightly, a slight arch in your low back and your ears lined up with your shoulders and hips. Keep a small pillow or lumbar roll behind your low back when sitting at a desk or computer.
It is possible that you may need ice, heat or massage after work to decrease your pain and knots, but wouldn't it be better to prevent the pain through good posture/exercises?
Which is easier for you? Good posture or postural exercises? Please post in comments!
Monday, February 27, 2012
How Should I Stretch My Neck?
When your neck is stiff and tired from working all day or being on the computer all night, what is a good stretch? Your natural tendency is right--your neck needs to be moved and stretched.
Tuck in your chin toward your throat as if you are trying to create a double chin. Hold the position for at least 3-5 seconds. Repeat 5-10x. Do this several times throughout the day, especially when you are sitting at a desk or computer. This is an important stretch because most of us tend to have bad back and neck posture, especially when we are sitting at a computer or desk. Slumped low back posture leads to slumped upper back and neck postures, with the shoulders being rounded and the head too far forward. That is one reason why your neck may hurt at the end of each workday.
In order to prevent neck pain, stiffness and knots, be sure to improve your sitting posture by using a low back support (small pillow, lumbar roll or rolled up towel) in any chair that you are in for an extended period of time. It will be impossible to maintain a good neck position if your low back posture is slouched. Try to modify your sitting posture now because a lifetime of poor posture leads to multiple neck and back problems with increasing age.
Ref: McKenzie, Robin. Treat Your Own Neck. 2011: Orthopedic Physical Therapy Product.
Tuck in your chin toward your throat as if you are trying to create a double chin. Hold the position for at least 3-5 seconds. Repeat 5-10x. Do this several times throughout the day, especially when you are sitting at a desk or computer. This is an important stretch because most of us tend to have bad back and neck posture, especially when we are sitting at a computer or desk. Slumped low back posture leads to slumped upper back and neck postures, with the shoulders being rounded and the head too far forward. That is one reason why your neck may hurt at the end of each workday.
In order to prevent neck pain, stiffness and knots, be sure to improve your sitting posture by using a low back support (small pillow, lumbar roll or rolled up towel) in any chair that you are in for an extended period of time. It will be impossible to maintain a good neck position if your low back posture is slouched. Try to modify your sitting posture now because a lifetime of poor posture leads to multiple neck and back problems with increasing age.
Ref: McKenzie, Robin. Treat Your Own Neck. 2011: Orthopedic Physical Therapy Product.
Saturday, February 18, 2012
The difference between Chiropractors and Physical Therapists
Let's imagine you have back pain, and you need some help. Who do you call? The good news is that you have options: primary care doctor, spine specialist, physical therapist, chiropractor or even alternative medicine (such as accupuncture).
So what is the difference between the treatment you get from a chiropractor and a physical therapist?
Chiropractors specialize in manipulating (popping) various joints and segments of the spine and pelvis. They usually take x-rays to determine the areas that are not properly aligned. Then they develop a treatment plan, which includes manipulations to many different joints of your back. Depending on the chiropractor, you may also get electric stimulation, heat, ice, and decompression (a form of traction). More rarely, you may get some exercises. Most health insurances cover chiropractic care, but you will likely have co-pays. And anything your insurance does not cover (certain procedures), you pay out of pocket. Many chiropractors recommend that you continue treatment for weeks-months and then come back periodically for spine adjustments.
Physical Therapists specialize in decreasing pain and restoring normal physical function through exercise, education, hands-on techniques (which may include tissue or joint mobilization and joint manipulations), posture/body mechanics training, functional activities, modalities (such as electric stimulation, heat, ice, decompression/traction, ultrasound), gait training (improving walking patterns), balance training, stretching and/or strengthening. All health insurance covers Physical Therapy, but you will likely have co-pays. To see a PT, you simply need a doctor's prescription (if you want your health insurance to pay for it). PT's aim to find out the cause of your pain/symptoms, to treat them and to teach you how to prevent them again in the future. The goal is to make you independent in managing your own symptoms so that you no longer need PT. Depending on your injury/surgery, you may need PT for 1-2 visits or up to several months.
References:
American Physical Therapy Association (www.apta.org)
American Chiropractic Association (www.acatoday.org)
So what is the difference between the treatment you get from a chiropractor and a physical therapist?
Chiropractors specialize in manipulating (popping) various joints and segments of the spine and pelvis. They usually take x-rays to determine the areas that are not properly aligned. Then they develop a treatment plan, which includes manipulations to many different joints of your back. Depending on the chiropractor, you may also get electric stimulation, heat, ice, and decompression (a form of traction). More rarely, you may get some exercises. Most health insurances cover chiropractic care, but you will likely have co-pays. And anything your insurance does not cover (certain procedures), you pay out of pocket. Many chiropractors recommend that you continue treatment for weeks-months and then come back periodically for spine adjustments.
Physical Therapists specialize in decreasing pain and restoring normal physical function through exercise, education, hands-on techniques (which may include tissue or joint mobilization and joint manipulations), posture/body mechanics training, functional activities, modalities (such as electric stimulation, heat, ice, decompression/traction, ultrasound), gait training (improving walking patterns), balance training, stretching and/or strengthening. All health insurance covers Physical Therapy, but you will likely have co-pays. To see a PT, you simply need a doctor's prescription (if you want your health insurance to pay for it). PT's aim to find out the cause of your pain/symptoms, to treat them and to teach you how to prevent them again in the future. The goal is to make you independent in managing your own symptoms so that you no longer need PT. Depending on your injury/surgery, you may need PT for 1-2 visits or up to several months.
References:
American Physical Therapy Association (www.apta.org)
American Chiropractic Association (www.acatoday.org)
Tuesday, February 7, 2012
Top 7 reasons why sitting causes back pain
1. Most people sit with slouched posture, which puts your low back in a rounded or flexed position for hours each day. Our backs were not made to stay in one position all the time. This can cause future problems in the spine such as arthrits, herniated disks, and sciatica.
2. People who sit at work typically sit for too long without changing positions. If your job involves sitting all day, standing up, stretching or walking around briefly every 30-60 minutes will help.
3. Very few people sit with lumbar support, which helps to align the low back. Good posture starts with the pelvis. Tilt your pelvis forward so that less of your buttocks are supported on the chair. That way the bottom of your pelvis is supporting your trunk and you increase the arch in your low back. Once you have that position, use a lumbar roll/pillow to maintain it.
4. A slumped low back leads to a rounded mid back with shoulders rounded forward and the neck to be excessively forward. This can lead to progressive neck problems and even shoulder pain (especially with lifting overhead).
5. Aside from sitting at work, we tend to have a sedentary lifestyle, with many leisure activities done also in the sitting position. With present technology, we can do almost everything from the convenience of our homes. While it is convenient to buy clothes and even stamps at home, it is taking a toll on our backs. Having a sedentary lifestyle leads to obesity, which carries multiple health risks.
6. We do very few activities with our spines extended backward, which is an important position to achieve regularly for optimal back health. If you do not regularly lean backward (increasing the arch in your low back), then start doing so several times daily. It can be done sitting or standing. Another way to arch backward is to lie on your tummy and prop up on your forearms.
7. Slumped sitting posture puts the back muscles (and other back tissues) in a lengthened or stretched position while also causing the muscles and tissues on the front of the hip, abdomen and chest to be in a shortened position. This imbalance can cause further posture problems, weakness and instability with greater risk for back pain and injury.
2. People who sit at work typically sit for too long without changing positions. If your job involves sitting all day, standing up, stretching or walking around briefly every 30-60 minutes will help.
3. Very few people sit with lumbar support, which helps to align the low back. Good posture starts with the pelvis. Tilt your pelvis forward so that less of your buttocks are supported on the chair. That way the bottom of your pelvis is supporting your trunk and you increase the arch in your low back. Once you have that position, use a lumbar roll/pillow to maintain it.
4. A slumped low back leads to a rounded mid back with shoulders rounded forward and the neck to be excessively forward. This can lead to progressive neck problems and even shoulder pain (especially with lifting overhead).
5. Aside from sitting at work, we tend to have a sedentary lifestyle, with many leisure activities done also in the sitting position. With present technology, we can do almost everything from the convenience of our homes. While it is convenient to buy clothes and even stamps at home, it is taking a toll on our backs. Having a sedentary lifestyle leads to obesity, which carries multiple health risks.
6. We do very few activities with our spines extended backward, which is an important position to achieve regularly for optimal back health. If you do not regularly lean backward (increasing the arch in your low back), then start doing so several times daily. It can be done sitting or standing. Another way to arch backward is to lie on your tummy and prop up on your forearms.
7. Slumped sitting posture puts the back muscles (and other back tissues) in a lengthened or stretched position while also causing the muscles and tissues on the front of the hip, abdomen and chest to be in a shortened position. This imbalance can cause further posture problems, weakness and instability with greater risk for back pain and injury.
Friday, January 20, 2012
Tuesday, January 17, 2012
Saturday, January 7, 2012
How does a P.T. think?
Today I was making some videos for you all about body mechanics. I will be editing and posting them soon, so stay tuned! But it brought to mind how good body mechanics is second nature for me. For my patients (or family members), it takes much more effort and thought. So let me explain how a P.T. thinks:
1. Every time I need to reach down to the floor or to a lower height, I always squat or do the golfer's grab.
2. Every time I run, I think about avoiding foot and knee pain.
3. Every time I pick up my kids, I squat.
4. Every time I lift up something, I make sure I am in a safe lifting position.
5. With every chore, I consider my technique and body mechanics.
6. Every time I sit, I check my posture.
7. Whenever I go to the gym, I think about everyone's technique, especially if it puts him/her at risk for PAIN.
8. I watch how people walk and analyze what orthopedic problems they may have.
The list could go on, but you get the idea. So until it becomes second nature to you, here are two suggestions. First, listen to your body. You will feel your back straining when you bend the wrong way. If there is a task that always causes you pain, modify it! Secondly, do what a P.T. would do! If someone were videotaping the way you do that task, would it be a good or bad ergonomics example?
1. Every time I need to reach down to the floor or to a lower height, I always squat or do the golfer's grab.
2. Every time I run, I think about avoiding foot and knee pain.
3. Every time I pick up my kids, I squat.
4. Every time I lift up something, I make sure I am in a safe lifting position.
5. With every chore, I consider my technique and body mechanics.
6. Every time I sit, I check my posture.
7. Whenever I go to the gym, I think about everyone's technique, especially if it puts him/her at risk for PAIN.
8. I watch how people walk and analyze what orthopedic problems they may have.
The list could go on, but you get the idea. So until it becomes second nature to you, here are two suggestions. First, listen to your body. You will feel your back straining when you bend the wrong way. If there is a task that always causes you pain, modify it! Secondly, do what a P.T. would do! If someone were videotaping the way you do that task, would it be a good or bad ergonomics example?
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