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Is your seating at work causing back or neck pain?
Now that the holidays are over and we are back to work, poor posture from working at a desk is again impacting the lives of many of my patients. Low back or neck pain is a leading cause of disability among people aged 19-45 years and is also a leading cause for time of work.
Even if your posture at your work station is correct it only takes 20 minutes to fatigue postural muscles and ligaments. If your posture is not correct, the fatigue time is a lot less and the chances of this leading to spinal pain is significantly increased.
Why put up with pain/injury when there are simple ways to avoid it. I often tell my patients that prevention is 90% of the cure. Here are some very useful tips for you to incorporate into your working day. By the way, don’t tell my accountant that I’m working with you to prevent injury she may think that I’ve lost my business mind. 1) The chair. Your knees should be slightly below the level of your hips. This keeps the spine in place and helps the tiny postural muscles & ligaments to support all of your upper body weight over several joints and not one specific place. Your feet should be flat on the floor. If the chair is too high for this, then use a foot rest. 2)The keyboard. This should be positioned so that the arms and shoulders are relaxed. To prevent stress moving up to your shoulders and neck your forearms should be just a bit lower than your elboses, with the wrist straight.

3)    The monitor. Ideally this should be approx 50-60 cm away from your face. The middle of the screen should be nearly horizontal to your eyes. This is so that your head isn’t positioned up or down for long periods of time.

4)     Postural breaks. Remember it only takes 20 minutes for the tiny postural ligaments & muscles to fatigue. Stand up after 20 minutes and do a clockwise circle, then an anti-clockwise circle. If you have the space then do a figure 8. This will activate left & right muscles evenly, then you are in good shape to sit for another 20 minutes without slouching or increasing your chances of causing spinal/muscle pain.

I hope this information proves useful for you with regards to preventing spinal pain/injury.

If you have already injured yourself or know someone who has, feel free to make an appointment with us at our clinic to resolve it. Remember, don’t tell my accountant that I’m helping you prevent injury and saving you money.

Have a great year,

Dr Colin Woodbury – Doctor of Chiropractic

If you missed the video go to http://youtu.be/wUEl8KrMz14?list=PLriGE6s_LttANfCyQzr7ZT5QhOoSk2JpO



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