Thursday, April 20, 2017

Are You Making Healthy Choices for your Spine?

Four Habits of a Happy Spine

We often experience pain when something isn't working properly. By that logic, feeling good would mean that everything is working fine, right? Not always. Because it's often easier to tell when your spine isn't as healthy as it could be, we'd like to share four habits of a happy, healthy spine.

1. It's carried well.

happy-spineFor a healthy spine, good posture is crucial. This doesn't mean just standing up straight when you're moving about, but also being conscious of how you sit when you're at work or home and even how you sleep in your bed.

2. There's always time for exercise.

A happy, healthy spine needs regular exercise to function well. So, what's the best way to exercise your spine? Work the muscles around it like your abs so they're strong enough to maintain its proper position.

3. It gets proper nutrients.

When we eat healthily, chances are we're more conscious of how it may help our clothes fit well than what it does for our nervous system. A healthy diet high in leafy greens and vegetables can help our body better accommodate stress and allow our nervous system to function optimally.

4. Your spine is well rested.

Not getting enough sleep each night can wreak havoc on our entire body—including our spine. Your spine helps you stay upright all day, and it needs its time to relax and rejuvenate just like the rest of you. Make sure your spine is supported during sleep and avoid stomach slumber when possible.

Friday, March 31, 2017


​Take notice of your posture. If you're on a computer or mobile device chances are good that you're slouching.


​Take notice of your posture. If you're on a computer or mobile device chances are good that you're slouching.

Monday, March 27, 2017

Move a Little

Sitting kills. We’ve heard the message loud and clear. “By bringing more movement into your non-exercise time, you can engage forgotten muscles & offset some of those sitting effects,” says biomechanist Katy Bowman. “It doesn’t have to be intense, it just has to change your geometry.” So here's a tip, every hour get up and walk around the office. Even if it's down the hall & back.

Tuesday, February 14, 2017

Stress in the Workplace: How to Deal with Job and Workplace Stress

Stressed man at work
While some workplace stress is normal, excessive stress can interfere with your productivity and performance—and impact your physical and emotional health. It can even mean the difference between success and failure on the job. You can’t control everything in your work environment, but that doesn’t mean you’re powerless—even when you’re stuck in a difficult situation. Whatever your work demands or ambitions, there are steps you can take to protect yourself from the damaging effects of stress and improve your job satisfaction.
What you can do
  1. Initiate positive relationships at work and beyond
  2. Get up and moving—don't sit in a desk job for more than an hour at a time
  3. Learn how omega-3 fats in your diet helps reduce stress and boost mood
  4. Get the full amount of sleep you need to feel your best
  5. Regain control by prioritizing and organizing
  6. Look for the humor in what seems to be a bad situation
  7. Learn more by reading the related articles

When is workplace stress too much?

Stress isn’t always bad. A little bit of stress can help you stay focused, energetic, and able to meet new challenges in the workplace. It’s what keeps you on your toes during a presentation or alert to prevent accidents or costly mistakes. But in today’s hectic world, the workplace too often seems like an emotional roller coaster. Long hours, tight deadlines, and ever increasing demands can leave you feeling worried, uncertain, and overwhelmed. And when stress exceeds your ability to cope, it stops being helpful and starts causing damage to your mind and body—as well as your job satisfaction.
If stress on the job is interfering with your ability to work, care for yourself, or manage your personal life, it’s time to take action. No matter what you do for a living, or how stressful your job is, there are plenty of things you can do to reduce your overall stress levels and regain a sense of control at work.

Common causes of workplace stress

  • Fear of being laid off
  • More overtime due to staff cutbacks
  • Pressure to perform to meet rising expectations but with no increase in job satisfaction
  • Pressure to work at optimum levels—all the time!
  • Lack of control over how you do your work

Stress at work warning signs

When you feel overwhelmed at work, you lose confidence and may become angry, irritable, or withdrawn. Other signs and symptoms of excessive stress at work include:  
Signs and symptoms of excessive workplace stress
  • Feeling anxious, irritable, or depressed
  • Apathy, loss of interest in work
  • Problems sleeping
  • Fatigue
  • Trouble concentrating
  • Muscle tension or headaches
  • Stomach problems
  • Social withdrawal
  • Loss of sex drive
  • Using alcohol or drugs to cope

Tip 1: Beat workplace stress by reaching out

Sometimes the best stress-reducer is simply sharing your stress with someone close to you. The act of talking it out and getting support and sympathy—especially face-to-face—can be a highly-effective way of blowing off steam and regaining your sense of calm. The other person doesn’t have to “fix” your problems; they just need to be a good listener.
Of course, you may not have a close buddy at work, but you can take steps to be more sociable with your coworkers. When you take a break, for example, instead of directing your attention to your smart phone or tablet, try engaging your colleagues.

Tips for cultivating supportive relationships at work and beyond

Turn to co-workers for support. Having a solid support system at work can help buffer you from the negative effects of job stress. Just remember to listen to them and offer support when they are in need as well. If you don't have a close buddy at work, you can take steps to be more social with your coworkers. When you take a break, for example, instead of directing your attention to your smartphone or tablet, try engaging your colleagues.
Lean on your friends and family members. As well as increasing social contact at work, having a strong network of supportive friends and family members is extremely important to managing stress in all areas of your life. On the flip side, the more lonely and isolated you are, the greater your vulnerability to stress.
Build new satisfying friendships. If you don't feel that you have anyone to turn to—at work or in your free time—it's never too late to build new friendships. Meet new people with common interests by taking a class or joining a club, or by volunteering your time. As well as being a great way to expand your social network, being helpful to others—especially those who are appreciative—delivers immense pleasure and can help to signigicantly reduce stress.

Tip 2: Support your health with exercise and nutrition

When you’re overly focused on work, it’s easy to neglect your physical health. But when you’re supporting your health with good nutrition and exercise, you’re stronger and more resilient to stress.
Taking care of yourself doesn’t require a total lifestyle overhaul. Even small things can lift your mood, increase your energy, and make you feel like you’re back in the driver’s seat. Take things one step at a time, and as you make more positive lifestyle choices, you’ll soon notice a noticeable difference in your stress level, both at home at work.

Make time for regular exercise

Aerobic exercise—activity that raises your heart rate and makes you sweat—is a hugely effective way to lift your mood, increase energy, sharpen focus, and relax both the mind and body. Rhythmic movement—such as walking, running, dancing, drumming, etc—is especially soothing for the nervous system. For maximum stress relief, try to get at least 30 minutes of activity on most days. If it’s easier to fit into your schedule, break up the activity into two or three shorter segments.
And when stress is mounting at work, try to take a quick break and move away from the stressful situation. Take a stroll outside the workplace if possible. Physical movement can help you regain your balance.

Make smart, stress-busting food choices

Your food choices can have a huge impact on how you feel during the work day. Eating small, frequent and healthy meals, for example, can help your body maintain an even level of blood sugar, keeping your energy and focus up, and avoiding mood swings. Low blood sugar, on the other hand, can make you feel anxious and irritable, while eating too much can make you lethargic.
Minimize sugar and refined carbs. You may crave sugary snacks, baked goods, or comfort foods such as pasta or French fries, but these "feel-good" foods quickly lead to a crash in mood and energy.
Reduce your intake of foods that can adversely affect your mood, such as caffeine, alcohol, trans fats, and foods with high levels of chemical preservatives or hormones.
Eat more Omega-3 fatty acids to give your mood a boost. The best sources are fatty fish (salmon, herring, mackerel, anchovies, sardines), seaweed, flaxseed, and walnuts.
Avoid nicotine. Smoking when you're feeling stressed may seem calming, but nicotine is a powerful stimulant, leading to higher, not lower, levels of anxiety.
Drink alcohol in moderation. Alcohol temporarly reduces worry, but too much can cause anxiety as it wears off.

Tip 3: Don't skimp on sleep

You may feel like you just don’t have the time get a full night’s sleep. But skimping on sleep leaves interferes with your daytime productivity, creativity, problem-solving skills, and ability to focus. The better rested you are, the better equipped you’ll be to tackle your job responsibilities. What’s more, when you’re operating on a full-night’s sleep, it's much easier to keep your emotional balance, a key factor in coping with job and workplace stress.
  • Try to improve the quality of your sleep by going to bed and getting up at the same time every day, even on weekends. Aim for 8 hours a night—the amount of sleep most adults need to operate at their best.
  • Turn off screens one hour before bedtime. The light emitted from TV, tablets, smartphones, and computers suppresses your body's production of melatonin and can severely disrupt your sleep.
  • Avoid stimulating activity and stressful situations before bedtime such as catching up on work. Instead, focus on quiet, soothing activities, such as reading or listening to soft music, while keeping lights low.

Stress and shift work

Working night, early morning, or rotating shifts can impact your quality sleep, which in turn can affect productivity and performance and leave you more vulnerable to stress.
  • Adjust your sleep-wake cycle by exposing yourself to bright light when you wake up at night, using bright lamps or daylight-simulation bulbs in your workplace, and then wearing dark glasses on your journey home to block out sunlight and encourage sleepiness.
  • Limit the number of night or irregular shifts you work in a row to prevent sleep deprivation mounting up.
  • Avoid frequently rotating shifts so you can maintain the same sleep schedule.
  • Eliminate noise and light from your bedroom during the day. Use blackout curtains or a sleep mask, turn off the phone, and use ear plugs or a soothing sound machine to block out daytime noise.

Tip 4: Prioritize and organize

When job and workplace stress threatens to overwhelm you, there are simple, practical steps you can take to regain control over the situation. Your growing sense of self-control will also be perceived by others as the strength it is, leading to better relationships at work. Here are some suggestions for reducing job stress by prioritizing and organizing your responsibilities.

Time management tips for reducing job stress

Create a balanced schedule. All work and no play is a recipe for burnout. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime.
Leave earlier in the morning. Even 10-15 minutes can make the difference between frantically rushing and having time to ease into your day. Don’t add to your stress levels by running late.
Plan regular breaks. Make sure to take short breaks throughout the day to take a walk or chat to a friendly face. Also try to get away from your desk or work station for lunch. It will help you relax and recharge and be more, not less, productive.
Don't over-commit yourself. Avoid scheduling things back-to-back or trying to fit too much into one day. If you've got too much on your plate, distinguish between the "shoulds" and the "musts." Drop tasks that aren't truly necessary to the bottom of the list or eliminate them entirely.
Task management tips for reducing job stress
Prioritize tasks. Tackle high-priority tasks first. If you have something particularly unpleasant to do, get it over with early. The rest of your day will be more pleasant as a result.
Break projects into small steps. If a large project seems overwhelming, focus on one manageable step at a time, rather than taking on everything at once.
Delegate responsibility. You don’t have to do it all yourself. Let go of the desire to control every little step. You’ll be letting go of unnecessary stress in the process.
Be willing to compromise. Sometimes, if you can both bend a little at work, you’ll be able to find a happy middle ground that reduces the stress levels for everyone.

Tip 5: Break bad habits that contribute to workplace stress

Many of us make job stress worse with negative thoughts and behavior. If you can turn around these self-defeating habits, you’ll find employer-imposed stress easier to handle.
Resist perfectionism. When you set unrealistic goals for yourself, you’re setting yourself up to fall short. Aim to do your best, no one can ask for more than that.
Flip your negative thinking. If you focus on the downside of every situation and interaction, you'll find yourself drained of energy and motivation. Try to think positively about your work, avoid negative-thinking co-workers, and pat yourself on the back about small accomplishments, even if no one else does.
Don’t try to control the uncontrollable. Many things at work are beyond our control—particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.
Look for humor in the situation. When used appropriately, humor is a great way to relieve stress in the workplace. When you or those around you start taking things too seriously, find a way to lighten the mood by sharing a joke or funny story.
Clean up your act. If you're always running late, set your clocks and watches fast and give yourself extra time. If your desk is a mess, file and throw away the clutter; just knowing where everything saves time and cuts stress.

Be proactive about your job and your workplace duties

When we feel uncertain, helpless, or out of control, our stress levels are the highest. Here are some things you can do to regain a sense of control over your job and career.
Clarify your job description. Ask your supervisor for an updated description of your job duties and responsibilities. You may then be able to point out that some of the things you are expected to do are not part of your job description and gain a little leverage by showing that you've been putting in work over and above the parameters of your job.
Request a transfer. If your workplace is large enough, you might be able to escape a toxic environment by tranferring to another department. Talk to your supervisor or court a request from another supervisor.
Ask for new duties. If you've been doing the exact same work for a long time, ask to try something new: a different grade level, a different sales territory, a different machine.
Take time off. If burnout seems inevitable, take a complete break from work. Go on vacation, use up your sick days, ask for a temporary leave-of-absence—anything to remove yourself from the situation. Use the time away to recharge your batteries and take perspective.

How managers or employers can reduce stress at work

Managers can act as positive role models. If you can remain calm in stressful situations, it’s much easier for your employees to follow suit. You can also reduce stress in your workplace by nurturing the following organizational values and goals.

Clafify expectations

  • Share information with employees to reduce uncertainty about their jobs and futures.
  • Clearly define employees' roles and responsibilities.
  • Make management actions consistent with organizational values.

Consult your employees

  • Give workers opportunities to participate in decisions that affect their jobs.
  • Be sure the workload is suitable to employees' abilities and resources; avoid unrealistic deadlines.
  • Get employee input on work rules, when possible. If they're involved in the process, they'll be more committed.

Offer rewards and incentives

  • Praise good work performance verbally and organization-wide.
  • Establish a zero-tolerance policy for harassment.
  • Show that individual workers are valued.

Make time for one-on-one communication

One of the best ways to improve communication and reduce stress is to listen attentively to an employee in a calm, face-to-face setting.
Authors: Jeanne Segal, Ph.D., Melinda Smith, M.A., Lawrence Robinson, and Robert Segal, M.A. Last updated: February 2017.

Monday, April 11, 2016

How to Create an Ergonomic Workstation

An ergonomic workstation is that ensures lesser fatigue, injuries and stress. It promotes welfare for all the employees. The workers’ performance can be improved by adding simple steps that can help ensure that the workstation is ergonomic. The worker’s feel active, fresh and work harder when the environment is as such because they can get rid of their daily aches and pains. Here are some simple steps that can prove quite useful in converting the regular environment of your workplace into an ergonomic one to ensure welfare of employees:
  1. Sitting Posture

The sitting posture plays a major role in making your workstation environment ergonomic. You need to ensure that your arms and shoulders are relaxed as your upper back rests against the chair’s support. The feet should also be flat either on the ground or on the footrest. Ergonomic chairs provide the facility for easy movement and intuitive operation. The chair automatically fits your body’s needs with dynamic recline as well as lumbar support. The armrests of such a chair should also be connected to the back so they move with you as you recline.
  1. Typing Posture

As typing is the most important job in an office so you also need to know that your typing posture is in no way less important than your sitting posture. The position of the keyboard should be about 1 or 1.5 inches higher than your thighs. You should be careful enough to rest your palms and not your wrists on the palm support. Try to place the mouse as close to the keyboard as possible as it will avoid anchoring your wrist on the desktop. The keyboard trays with negative tilt should be selected as they provide adjustability that helps keep the wrists straight in order to prevent injury.
  1. Use of Sit and Stand Desks

Sit and stand desks allow adjustment of the desktop, according to your position that is higher when you are standing and lower when you are sitting so that you do not feel any sort of pressure on your body. As expert ergonomists say it is important to stand for 15 minutes after every complete hour of sitting. It is advisable to look for a sit and stand desk which adjusts easily without much effort so as to avoid injury or a strain.
  1. Monitor Arms

The arms of flat screen monitors are also important for adjustment of the screen at the right angle. Monitor arms that allow ultimate stability and effortless functionality help make the workstation ergonomic. The workstation automatically becomes more comfortable and dynamic as they support a healthier and more comfortable working posture that relieves the employees from any aches or injuries.
  1. Laptop Stands

Laptops can cause real discomfort for frequent users so laptop stands are a very useful instrument that not only helps hold the laptop in an ideal position so as to ensure your posture stays ergonomic saving you from the laptop hunch but it also provides an additional keyboard which can be used easily without disrupting the ideal posture.

Wednesday, April 6, 2016

The Benefits of Proper Posture

Sitting and standing with proper postural alignment will allow one to work more efficiently with less fatigue and strain on your body's ligaments and muscles. Using correct posture and keeping your spine in alignment are the most important things you can do for your back. The lower back (lumbar curve) bears most of your weight, so proper alignment of this section can prevent injury to your vertebrae, discs, and other portions of your spine. Whenever a nerve becomes irritated, the body cannot function correctly. Remove any source of irritation by keeping your spine healthy and aligned.

You will also need to make adjustments to your daily standing, sitting, and sleeping habits. Your workspace may need to be rearranged to keep your spine from slouching. What does your optimum ergonomic workstation look like?
No matter how perfect the environment, prolonged, static postures will inhibit blood circulation and take a toll on your body. The spine is made for motion, and when sitting in any type of office chair (even an ergonomic office chair) for long periods of time, it is best to get up, stretch, and move around regularly throughout the day to recharge stiff muscles. Being aware of good posture is the first step to breaking old poor postural habits and reducing stress and strain on your spine. The big payoff with good posture is that we feel healthier, have more energy, and move gracefully.

Thursday, February 25, 2016

Simple Strategies to Avoid Sciatica

It’s been characterised as a burning, persistent pain that runs from your lower back through the buttock and down into the lower leg. It’s sciatica. Though it can’t always be prevented, there are some simple strategies to avoid sciatica.

Aim to maintain proper posture and a healthy weight. It’s also a good idea to avoid sitting for long periods of time. If you have a desk job, be sure to get up and walk around frequently. Consider getting a standing desk.

If you need to move heavy objects let your legs, not your back, do the work. Be sure to bend your knees and ask someone to share the load with you.

Exercising regularly is not only good for your health but your back too. When your back is strong, you may avoid experiencing sciatica. Visiting us for additional suggestions and regular chiropractic checkups may also help prevent sciatica.