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Spinal Wellness Tips

For a healthy spine, keep these tips in mind!

Standing

If you know you will be standing for an extended period, make sure that you wear supportive shoes and make sure you know how to keep good posture. Good posture is the key to a healthy spine. Keep your chin up and your shoulders back. Keep both feet about shoulder­-width apart.

Working at a Desk

Make sure that you are getting up every 30 minutes to stretch, even if you just walk around for a few minutes. Next, be sure you are seated correctly. Make sure you have a chair that offers good lower back support. You also want your feet flat on the floor with your knees at a 90­ degree angle. If you need a stool under your feet to do this, bring one to work. Your computer screen should be at eye­-level so you are not looking down at it.

The 3 Most Important Features In An Ergonomic Office Chair

The right Ergonomic office chair is essential to maintaining healthy seated posture. Here is a helpful guide to find the best office chair:

There are many factors in considering an ergonomic office chair from fixed components, such as materials: fabrics, leather vs, mesh. Adjustable components, seat heights and tilt, backrest tilt, lumbar support, head rest, arm rests etc. Howezer it all boils down to three main elements:



  • Seat (pan),
  • Back rest and
  • Arm Rest.


(OSHA has a Great resources: you will find a checklist component guide from chair to keyboards https://www.osha.gov/SLTC/etools/computerworkstati...



  1. Seat should have adjustable height and tilt (seat pan). Should move separately from back rest. Seat tilt is critical to maintaining a level pelvis. (Support should be in the sacral / pelvis region which is the foundation on which the lumbar spine sits.)
  2. Back rest should tilt to provide support, most chairs are designed to provide support to upper lumbar and thoracic curve. Unfortunately not all spinal curves are alike and no chair can conform to all spines. So straight back is okay as long as you can adjust the tilt.


Lumbar supports are not critical. They are designed mimic the "normal" lumbar curves since no two spine are a like they.may actually contribute to low back pain. What's more important is sacral support this can be accomplished with seat pan tilt and a roll towel or pillow behind your behind.



  1. Armrest should be adjustable or removable. The armrest may prevent the chair from fitting under the desk.


Forearms should not be resting on anything while typing, as it will restrict muscle movement, leading to carpal tunnel and other types of nerve pain

It you have any question send them to me at [email protected]


(For a complete list of workstation components visit osha.gov-computer workstation.e-tool https://www.osha.gov/SLTC/etools/computerworkstati... )

Dr. Bob Live: Low Fat Yoga and Chair Ergonomics

Lifting

Lifting objects is one of the most common ways to injure yourself. Start by squatting down to the object with one foot slightly in front of the other. Keep your back straight, only bending at the knees and hips. Keep your head looking forward and lift the object by straightening your legs, still keeping your back straight. Hold the object close to your body. Never twist while picking something up. Only turn once you are fully upright. Keep the same idea in mind when you are putting the object back down.

Warming Up for Physical Activity

If you know that you are going to be working or playing for a while, make sure that you are adequately warmed up. Even when only performing light activities, like gardening or pushing your child on a bike, it's easy to pull something if you don’t prepare your body.

Talking On The Telephone

If you're forced to use the telephone for a long period of time, a speaker or a headset is a must. Do not cradle the phone between your neck and your shoulder as this could cause you to damage the muscles or vertebrae in that area.

Resting or Sleeping

Straining your neck or back while you're sleeping is a very common occurrence. We often fall asleep in positions where we are not supported properly, or we fall asleep with our necks at an odd angle. Make sure your pillow supports your neck and head so that it lays neutral with the rest of your spine. Sleeping on your stomach is not recommended as it puts stress on your neck and your back.

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