Office Ergonomics

Do you ever feel chained to your desk? If so, you aren't alone.
For many office workers, spending all day behind a desk can have a detrimental effect on physical and mental health.

That's why Dr. Diamond is concerned about ergonomics in the workplace.
You may be wondering what this has to do with chiropractic.
Improper ergonomics can spark what is known as vertebral subluxations. This common condition occurs when spinal movement is restricted or spinal bones become misaligned. Dr. Diamond corrects vertebral subluxations with safe and gentle maneuvers called chiropractic adjustments.

As a prevention-oriented provider of health care, Dr. Diamond educates patients on strategies for avoiding vertebral subluxations, including proper posture and ergonomics.



Sitting Down On the Job:
How many hours did you spend sitting in your office chair today?
Were you posture perfect or a serious slouch?
Was your low back (lumbar area) properly supported at all times?
And what about the rest of your spine?

It's difficult to assess these things by yourself, which is why more and more companies are enlisting the services of professionals who monitor employee posture and movement for ergonomic deficiencies.
Some companies are even turning to electronic sensors that detect back recline angles, lumbar engagements and armerest use.

If your company doesn't provide visual or electronic ergonoomic feedback, try these tips:
*Choose an adjustable chair with adequate back support. You may also want to talk with the doctor about adding an additional lumbar support pillow.
*Position your chair so that your knees face forward at 90-degree angles and your feet are flat on the floor. This may require you to lower the seat portion of your chair or add a footrest.


Monitoring Your Monitor:

Ergonomic experts suggest sitting at least one arm's length away from the computer screen (approx. 20-24 inches) and adjusting the terminal so that the top of the screen is at a 90-degree angle to eye level.

A computer monitor placed too high or too low can also trigger neck pain. If it's too high, it can cause an exaggerated stretching of the neck and if it's too low the neck retracts downwards into the shoulders. Both postures force the cervical spine off balance, leading to subluxations.


Calling Off Neck Pain:

Another instigator of work-related neck pain is the telephone. One of the worst things you can do to your cervical vertebrae is wedge a telephone receiver between your shoulder and your jaw.
Instead, opt for a lightweight headset or a speaker phone.


Managing Your Mouse:

The traditional computer mouse forces workers to overuse muscles in their arms,shoulders,neck and upper back, often leading to vertebral subluxations.

If you have a traditional mouse, send it packing. Replace it with a more ergonomic-friendly variety such as a touch-screen or ball-roller.

If your mouse isn't built into your keyboard, place it as conveniently as possible to minimize arm and wrist movement. Never place a mouse at a different level than the keyboard.
And don't leave your hand resting on top of the mouse when you're not using it.
Look at the way your hand is bending upwards from the wrist the next time you use your mouse and you'll understand why maintaining this posture can result in pain.


Keying In On Keyboards:

If you are like most office workers today, your computer keyboard is a flat one-piece unit. The geometry of these keyboards forces the wrists into a downward deviation- simultaneously turning the forearms outward.

Two-piece slanted keyboards- with a triangle of open space between each half- keep wrists and forearms at near neutral positions.

If getting a new keyboard isn't an option, the next best thing is to focus on incorporating the following tips into your daily routine:
*Periodically release the tension in your shoulders and allow your arms to relax comfortably. If your chair is positioned at the correct height, this posture will occur naturally.
*"Float" your hands slightly above the keyboard while typing, rather than resting your wrists on a desk or wrist pad. The horizontal pad should only be used during rest periods in between keying. And keep your touch light: Don't "beat" on the keys.

Easing Eye Pain:

Computer Vision Syndrome (CVS) is a relative newcomer when it comes to work-related health issues. Symptoms include eye pain and an overproduction of tears.

According to researchers, the most important factor leading to the syndrome is the angle of gaze at the computer monitor. Pain in computer users is diminished when gazing downwards at angles of 14 degrees or more.

So, to protect your eyes, align your monitor as instructed in the previous section on monitors. It's also important to minimize glare. Ceiling ights, desk lights and office windows can cause glare that results in teary, itchy and watery eyes. Glare can also spark migraine headaches.

Remedies include relocating your workspace or purchasing a glare filter that drops down over your monitor's screen.

Shutting your eyes periodically also helps. While shut, slowly shift your eyeballs left to right, then up and down. This allows your natural tears to remoisten your eyes and provide relief.

Take A Break:

Working through your lunch hour and break time may help you get ahead of your office, but it will also compromise your health.

That's why it's so important to take a break every 30 minutes. If you have trouble giving yourself 'permission' to get up, make sure to drink plenty of water while you work. Then you won't have to force yourself to take a break, you'll have no choice but to answer the call of nature!

Plus you'll be doing your body an extra favor by keeping properly hydrated while you work.


We Care! Our chiropractic office is committed to keeping your spine- and overall health- on the straight and narrow. If you have any concerns about how the ergonomics of your workplace may be affecting your health, plan on discussing it with the doctor at your next visit.