Sleep Positions and Habits

Many Americans spend over 40 hours a week in the office sitting at work. Most of the time, they are using a computer, either a laptop or a desktop, both at work and at home. Many people soon develop pain conditions in the neck, back, and extremities, resulting in chronic health issues such as carpal tunnel syndrome, poor posture, and numbness in the limbs. The U.S. Department of Health and Human Services promotes and encourages greater ergonomic conditions in the workplace. Employee health, satisfaction, and productivity are all directly related to workplace ergonomics. Proper workplace ergonomics are essential in decreasing work-related stress as well as preventing musculoskeletal strain and injuries.

When thinking about the effects of good workplace ergonomics, there are a few principles that are especially important to consider. First and foremost, you must switch your posture when you’re doing a work task for a long period of time. When you stay in the same position for an extended period, blood does not circulate properly through your body. This can cause muscle fatigue and make you more susceptible to injuries. Secondly, find a neutral position that minimizes strain upon your joints, back, and neck. Avoid positions in which your joints are extended to their maximum ranges. Finally, remember to use your largest muscles when lifting anything, whether heavy or not. By using your largest muscle group, you minimize the strain upon your smaller, weaker muscles.

If you are working in a cubicle or an office, there are a few pointers that are especially useful to you. Many people tend to hunch over or slouch in their chairs, experience neck pains from staring at a computer monitor, or feel numbness in the low-back. Some other common conditions are wrist or elbow pain, frequent headaches, and weakness in the legs. There are certain things you can do to reduce the frequency of these ailments, or to completely prevent them from occurring.

For starters, you can get up from your desk every so often to walk around. Take short breaks from your work to do some stretching. Certain exercises are especially helpful for those who are constantly on the phone. These include shoulder shrugs and neck rotations. Also, if you’re planning to be on the phone for a long phone call, using a headset can help. Those who are constantly looking at the computer screen put a lot of strain on the eyes. If you’re lucky enough to have a window by your desk, look out at far away objects. This will allow your eyes to focus on something outside and help them to relax.

The way your work area is set up can affect your posture. Your desk should be at the right height so that it is comfortable to you to reach everything on it. In the seated position, your body and your legs should form an angle of 90 to 110 degrees and your feet should be touching the floor. Also, make sure that your chair has a supportive back and a cushioned seat. Since you will be sitting all day, the seat needs to be cushioned for comfort and to prevent low-back pain. It’s a good idea to add an extra cushion if the seat gets uncomfortable. To avoid slouching or hunching over in your seat, lean against the back of your chair.

Make sure your head and neck are well-aligned while you are working. Set your computer monitor so that the top of it is level with your eyes. Maintain a neutral, aligned position with your head, neck, and back. Do not lean forward toward the screen. If you are simultaneously reading from printed materials, use a bookstand to minimize the strain upon your eyes when switching back and forth.

There are also tips for improving workplace ergonomics for those who specifically use a computer all day. Laptop users shouldn’t use the touchpad on the actual machine and plug in an external mouse instead. The proper way to use a mouse is to move your entire shoulder and arm, not merely your wrist. Allow your forearm ample space to rest. Do not let your elbow dangle off the edge of your desk. Stretch your fingers, wrists, and arms frequently. Take periodic breaks away from the computer.

If your work requires you to lift heavy objects, you must be aware of proper muscle usage and body positioning. Do not bend forward to pick up heavy objects — always keep your back straight and left with your legs. By bending forward, you can very easily hurt the muscles in your lower back. Keep in mind that you must hold the objects close to the body and keep your body as upright as possible. Look up and forward as you lift, and keep the elbows flexed. Always get help if something is too heavy for you to carry by yourself.

The more attention you give to your workplace ergonomics, the better your chiropractic health will be. Taking the initiative now to improve your work conditions will be one of the greatest investments in yourself, your health, and your future.

Many Americans spend over 40 hours a week in the office sitting at work. Most of the time, they are using a computer, either a laptop or a desktop, both at work and at home. Many people soon develop pain conditions in the neck, back, and extremities, resulting in chronic health issues such as carpal tunnel syndrome, poor posture, and numbness in the limbs. The U.S. Department of Health and Human Services promotes and encourages greater ergonomic conditions in the workplace. Employee health, satisfaction, and productivity are all directly related to workplace ergonomics. Proper workplace ergonomics are essential in decreasing work-related stress as well as preventing musculoskeletal strain and injuries.

When thinking about the effects of good workplace ergonomics, there are a few principles that are especially important to consider. First and foremost, you must switch your posture when you’re doing a work task for a long period of time. When you stay in the same position for an extended period, blood does not circulate properly through your body. This can cause muscle fatigue and make you more susceptible to injuries. Secondly, find a neutral position that minimizes strain upon your joints, back, and neck. Avoid positions in which your joints are extended to their maximum ranges. Finally, remember to use your largest muscles when lifting anything, whether heavy or not. By using your largest muscle group, you minimize the strain upon your smaller, weaker muscles.

If you are working in a cubicle or an office, there are a few pointers that are especially useful to you. Many people tend to hunch over or slouch in their chairs, experience neck pains from staring at a computer monitor, or feel numbness in the low-back. Some other common conditions are wrist or elbow pain, frequent headaches, and weakness in the legs. There are certain things you can do to reduce the frequency of these ailments, or to completely prevent them from occurring.

For starters, you can get up from your desk every so often to walk around. Take short breaks from your work to do some stretching. Certain exercises are especially helpful for those who are constantly on the phone. These include shoulder shrugs and neck rotations. Also, if you’re planning to be on the phone for a long phone call, using a headset can help. Those who are constantly looking at the computer screen put a lot of strain on the eyes. If you’re lucky enough to have a window by your desk, look out at far away objects. This will allow your eyes to focus on something outside and help them to relax.

The way your work area is set up can affect your posture. Your desk should be at the right height so that it is comfortable to you to reach everything on it. In the seated position, your body and your legs should form an angle of 90 to 110 degrees and your feet should be touching the floor. Also, make sure that your chair has a supportive back and a cushioned seat. Since you will be sitting all day, the seat needs to be cushioned for comfort and to prevent low-back pain. It’s a good idea to add an extra cushion if the seat gets uncomfortable. To avoid slouching or hunching over in your seat, lean against the back of your chair.

Make sure your head and neck are well-aligned while you are working. Set your computer monitor so that the top of it is level with your eyes. Maintain a neutral, aligned position with your head, neck, and back. Do not lean forward toward the screen. If you are simultaneously reading from printed materials, use a bookstand to minimize the strain upon your eyes when switching back and forth.

There are also tips for improving workplace ergonomics for those who specifically use a computer all day. Laptop users shouldn’t use the touchpad on the actual machine and plug in an external mouse instead. The proper way to use a mouse is to move your entire shoulder and arm, not merely your wrist. Allow your forearm ample space to rest. Do not let your elbow dangle off the edge of your desk. Stretch your fingers, wrists, and arms frequently. Take periodic breaks away from the computer.

If your work requires you to lift heavy objects, you must be aware of proper muscle usage and body positioning. Do not bend forward to pick up heavy objects — always keep your back straight and left with your legs. By bending forward, you can very easily hurt the muscles in your lower back. Keep in mind that you must hold the objects close to the body and keep your body as upright as possible. Look up and forward as you lift, and keep the elbows flexed. Always get help if something is too heavy for you to carry by yourself.

The more attention you give to your workplace ergonomics, the better your chiropractic health will be. Taking the initiative now to improve your work conditions will be one of the greatest investments in yourself, your health, and your future.

Chiropractic Care During Pregnancy

Wonderful news! You’ve got a baby on the way! You might have just confirmed it, or maybe you are getting close to the big day. Either way, you are likely to be changing physically, and experiencing some discomfort. Low-back pain is one of the most common afflictions experienced during pregnancy. More than 50% of pregnant women go through a period of low-back pain at some point. There are two main causes: hormonal changes and changes your center of gravity.

It can come as a shock to women that they feel back pain early in their pregnancy. Progesterone, a hormone produced in the early stages of pregnancy, is the first chemical change responsible for this low-back pain. Though this hormone is necessary for successful embryo implantation and gestation, it also softens the ligaments and disks in your back. The support provided to your upper body is substantially limited as a result, potentially leading to muscle spasms and cramps in your lower back.

The hormone relaxin is increasingly produced in your body as your pregnancy progresses. This hormone plays a very important part during labor and delivery; as its name suggests, relaxin relaxes the joints in your pelvis to allow the baby room to pass through the birth canal. On the other hand, it can cause other joints in your body to move abnormally, leading to inflammation and pain.

A number of changes result from your growing fetus which can lead to low-back pain. Your growing fetus and expanding uterus demand that your abdominal muscles stretch well beyond their normal capacity to accommodate the additional growth. In this state, as your abdominal muscles are no longer able to support proper body posture, additional weight from your torso is transferred from your torso to your lower back.

Your pregnancy can dramatically change your center of gravity. During the course of the average pregnancy, the typical woman gains 7-8 pounds of “baby,” 1-2 pounds of placenta, 2 pounds of amniotic fluid, and 2 pounds of uterine tissue! This additional weight shifts the center of gravity to the front of the body, putting additional stress on the lower back.

However common back pain might seem in pregnancy, it must be taken seriously. Pay attention to any low-back pain you might have, and speak to your healthcare provider about it. This can help to weed out the possibility of ignoring an underlying condition, like an injury from an accident. One possibility if you experience a low, dull backache that comes and goes at rhythmic intervals is that you are in labor. This “back labor,” which many women experience, is just labor felt primarily in the back. Severe back pain and fever may indicate an infection, though you may still have an infection without a fever.

There are several steps you can take to prevent and manage low-back pain in pregnancy:
•  Pelvic tilts and other exercises that focus on stretching.
•  Keeping good posture practices: standing tall and straight, taking your shoulders down and back, and curling your buttocks under.
•  Avoid standing for extended stretches of time. If it can’t be avoided, you can alleviate some of the strain by putting up one food on a small object, such as a low step stool.
•  You might try putting a small pillow behind your lower back when sitting.
•  Do not be tempted to wear high-heeled shoes. Flat shoes with good arch support will be far healthier for your back.
•  Try to wear maternity pants with a wide elastic band worn under the belly for a little extra support.
•  Check with maternity and healthcare stores for maternity belts, or girdles that are specifically designed for pregnant women. Oftentimes these are covered by insurance if prescribed by your healthcare provider, so ask your insurance company if this is the case.
•  When sleeping, put a pillow between your legs and sleep on your side. Try to sleep on a good, firm mattress that supports your back.
A maternity pillow, which is simply a pillow designed for use by pregnant women, can take some of the strain off your back.
•  Never lift with your back. When you do have to lift something — avoiding heavy items altogether — use your legs.
•  Take big loads in smaller chunks, rather than all at once.
•  Stay in good physical shape (with your doctor’s permission, try walking or swimming).
•  See if your partner or friend will help you with a back massage. Have them gently rub or knead the sore spots, or you might try it from someone trained to massage pregnant women.
•  There are some good ways to soothe your back with warm compresses, as well, like a heating pad set to it’s most gentle point, a comfortably   warm bath, or lowering yourself in the shower so that a stream of warm water makes contact with your lower back.
•  You may be one of many women who benefit from chiropractic care, which is considered safe. Check with your doctor first.
•  Acupuncture might be a good choice for you, but again be sure to get the permission of your healthcare provider.
•  Pain relievers whose active ingredient is acetaminophen, including Tylenol, are safe for use by pregnant women.

Of course, whether or not you seek the support of a chiropractor, a “magical cure” unfortunately does not exist. Your decision whether or not to live without pain is a long-term commitment, one personal to you as you seek treatment. Change may not occur immediately, and may in fact take several weeks to be noticed, due to the fact that much back pain is caused by overt strain or injuries. For that reason, it’s important to remain patient.

During pregnancy, be sure to pay extremely close attention to your body as it changes, and jot down details as they come. Keep vigilant, even with things that you might have let slide if you didn’t have to think about your baby, also. You will likely be shocked by the amount of physical change you experience in pregnancy, in spite of the mountains of reading you might have done. This is normal. Stay alert, take low-back pain seriously, and enjoy the unique experience of being an expectant mother!

Park Forest Chiropractic is voted Best Chiropractic

Service in the Chicago’s Southland By Southtown Star News Paper!

Consumer Reports recently ranked Chiropractic treatments among the number one solution for back pain in America.  Please watch
the CBS Special below for more information.

Phase I:

Phase II:

Phase III

Phase IV:

This very serious condition is typically unresponsive to care. Chiropractic care at this stage will focus on areas of the spine that have not yet reached Phase IV, but are under increased stress.