Is Your Job Causing You More Low Back and Neck Pain?

Low Back and Neck Pain Caused By Poor Posture on The Job

As our society advances, jobs continue to become more sedentary in which people are spending most of their workday using a computer while sitting at a desk.  This trend has seemed to increase the incidence of low back and neck pain like never before seen.  Is part of the problem due to our physical deconditioning? Absolutely.  However, another significant cause is improper workstation ergonomics.  This refers to factors such as seat height, positioning of the computer screen, distance we have to reach when typing, etc.  These factors are important because improper positioning can cause postural related syndromes that directly lead to neck and low back pain.  So if you work at a desk for long periods throughout each day, try some of these simple changes to relieve neck and low back pain.  

Steps To Take To Avoid Low Back  Avoid Low Back and Neck Pain on the Job

-          Check the height of your chair.  If it is adjustable, proper positioning includes being able to comfortably rest both feet flat on the floor.  Your thighs should be roughly parallel with the floor or even slightly downward.  If using a computer, allow your shoulders to relax and bend your arm at the elbow.  The elbow should rest comfortably on the armrests of the chair.  From that position, you should be able to rest your forearms on the desk comfortably.  This is where you should place your keyboard and mouse so that you do not have to vary from that position to type or use the mouse.

-          Check the front edge of the chair.  Your thighs should extend slightly past the edge of the chair and not be pressed directly against it.  This prevents certain nerves, veins, and arteries in the legs from constantly being compressed which could lead to sensation changes in the lower extremities.

-          Position of the computer screen.  Ideally, you want the computer screen placed directly in front of you and not off to either side.  This will help prevent overstimulating and straining various muscles of the neck, shoulders, and upper back.  Also, if possible, the screen should be placed in such a way that your eyes gaze downward at approximately a 15 degree angle.  Research has shown that this is the natural sight line for our eyes and prevents constant eye strain.  If you absolutely have to place your screen to the left or right, try and arrange your body so that you are completely turned that way and not just turning your head in either direction.  Also, consider changing the side it is located at from time to time in order to avoid overworking the neck musculature on the same side constantly.

-       Proper Lighting.  Natural light is best to prevent eye strain and to help avoid headaches.  If possible, arrange to have your desk located near a window where you can have access to the natural light during the daytime hours.  Avoid placing lamps or bright lighting near your line of sight.  This can cause severe eye strain leading to headaches.

If you work a desk job or use the computer often, feel free to talk to Dr. Kmett about setting up your workstation properly!

Valley Chiropractic Care for Lower Crossed Syndrome

People with Lower Crossed Syndrome Suffer Pain to the Back, Knee and Hamstring

You may have noticed people out in public with this issue without realizing that it is a real dysfunction.  The person has a lumbar hyperlordosis (increased curvature in the low back), a protruding abdomen, as well as a very flat gluteal region.  They’ll often have general complaints like low back pain, knee pain, and pain in the hamstrings (back of the thigh).  But, what can chiropractic do in order to correct and prevent this problem from progressing?

Causes of Low Crossed Syndrome

First, the cause of this syndrome needs to be understood.  Often it is due to several groups of muscles either being tight or weak.  The tight muscles are the thoraco-lumbar extensors (low back muscles) which cause the increased lumbar curvature as well as the quadriceps (front of the thighs) and iliopsoas muscles (front of the hip).  Muscles that will be weak consist of the abdominal muscles as well as the gluteal muscles.  Drawing a line to connect both the weak muscles and the tight muscles creates an imaginary X if looking at a person from the side.  Hence the name, lower crossed syndrome.

Chiropractic Adjustments Can Decrease the Affects of Lower Cross Syndrome by Increasing Joint Mobility

In order to correct this problem, the tight muscle groups need to stretched and the weak muscles need to be strengthened through an individualized rehabilitative exercise program.  Also, chiropractic adjustments are used to increase joint mobility while the corrections are taking place and as a preventative measure in the future.  Last but not least, soft tissue mobilization techniques such as Graston can also be utilized to break up muscle adhesions that have developed in the dysfunctional muscles over time.

If you’re suffering from any of these symptoms, ask Dr.Kmett to evaluate you today for lower crossed syndrome!

Food Pyramid Gets a Facelift

The New Food Pyramid in the Shape of a Plate Makes it Easy to Plan a Well Balanced Dish

The new food pyramid, called MyPlate, was introduced to show people how a typical meal should look.  Fruits and vegetables contain important nutrients such as fiber and potassium that help reduce the risk of developing heart disease, type 2 diabetes, and high blood pressure. 

Whole grains should be consumed, allowing the food to be broken down slowly while preventing sharp spikes in blood glucose while also helping to lower cholesterol.  Protein sources should consist of lean meats including at least 8 oz of fish per week. Calcium, phosphorus, and vitamin D are some of the reasons that having dairy at each meal is very beneficial.

The new MyPlate also shows the proper portion size when compared to your standard dinner plate.  This differs from the food pyramids of the past that gave recommendations as to how many servings one should consume from each individual food group with no attention paid to portion size.  For more information on proper food intake and details on portion size, feel free to talk to Dr. Kmett today!

For more information and articles on health tips and wellness please visit our website at www.valleychiropracticrehab.com.