Bad Computer!!

     Poor posture at the computer can cause pain.  It is common for people to spend hours upon hours at work staring at a monitor and clicking their mouse.  These same workers go home and continue this same activity while playing games, checking social media, or just browsing the internet. Repetitive stress like this can really take a toll on your back and neck.   Laptops and handheld devices compound the problem because they encourage a forward flexed neck position at almost every spare moment of the day.  Here are some tips to help avoid computer neck/back:

• Make sure your monitor and workstation are set up correctly for your task.  The most effective way to determine correct monitor height is to sit correctly in your chair or where ever you view your monitor. Next, close your eyes and position your body and head in a neutral and comfortable position - your spine should be straight and head centered over your shoulders. Then, open your eyes and note at which point your eyes are initially focused on. This area should correlate to the center of your monitors screen or the part of the screen you view most frequently.

Be aware of your posture throughout the day and be sure to maintain a neutral spine -no slouching!

Take mini breaks on a regular basis when in a prolonged position and remember to stretch.

Have the right equipment and tools for working in a prolonged position, use ergonomically designed furniture or use an added lumbar support if needed.  

For more tips on workstation ergonomics click here

Lower Back Pain & Three Exercises You Should Avoid

     I just read an interesting article about the 3 exercises people with lower back pain should not do. Here they are:

1. Elliptical Machines

2. Crunches & Sit-Ups

3. Leg Presses

     The first one surprised me a little. I assumed that because elliptical machines were low impact that it would be a good cardio exercise for people with lower back pain. It turns out that the motion created when walking on these types of machine causes the spine and pelvis to twist more than they should, causing sacroiliac and lower back pain. Situps/crunches and leg presses cause repetitive flexion of the lower spine, which can aggravate some common conditions that cause chronic lower back pain.

     It is important that patients with chronic lower back pain regain core stability prior to attempting to strengthen the muscles that support the lower back.  For more information visit our website.