Ergonomics and maintaining the Correct Posture for great Health
Scottsdale, Arizona is a beautiful place to live. The weather is perfect and the scenery is breathtaking. It’s no wonder so many people choose to live here. But living in Scottsdale comes with its own set of challenges. One of those challenges is maintaining good health.
Scottsdale residents are lucky to have access to some of the best healthcare in the country. But even with great healthcare, it’s important to take steps to prevent illness and injury. One way to do this is by practicing good ergonomics.
With the way the world has become over the last few years because of COVID, more and more people are working from home permanently. So, now comes the hard part and that’s making sure that you have the optimal workstation setup at home in order not to destroy your spine and posture. We here at the Functional Wellness Center in Scottsdale Arizona are seeing a lot of new patients with posture-related injuries caused by prolonged bad work at home ergonomics. These patients commonly have constant upper back/shoulder stiffness, neck stiffness sometimes causing numbness and tingling down the arm and into the hands, and the most common symptom is headaches that eventually turn into migraines. When we examine these patients’ posture, we consistently see their spines collapsing forward causing severe forward head posture which leads to cervical disc issues such as disc compression, disc degeneration, and bony malformations. These patients’ cervical vertebra become severely misaligned and experience loss of range of motion and their pain becomes chronic. When this condition is left untreated eventually arthritis sets in and that will cause long-term pain and discomfort.
The first step in fixing this condition is to understand what proper ergonomics are. Proper ergonomics is the study of how people interact with their work environment. It involves ensuring that furniture, tools, and equipment are designed and used in a way that minimizes the risk of injury and discomfort. There are three main elements to consider when setting up your workstation:
- The height of your chair or standing desk, your chair needs to be fully adjustable with proper lumbar support in the small of your back. You want to have your head back with your chin slightly tucked, with your ear, shoulder, and hip aligned. Make sure that your elbows are at your side with slightly more than a 90-degree bend.
- The distance between you and your computer screen needs to be 18″-24″ with your eyes at the top 1/3 of the screen
- The position of your keyboard and mouse. Your keyboard needs to be at the same height as the elbows with the wrists slightly bent so you can type gently. The mouse needs to be adjacent to and at the same height as the keyboard.
Some other areas of your life where the proper ergonomics can help save your perfect posture are those you have in your car while you drive. Many people prefer to lean way back which causes their heads and shoulders to slouch forward leading to a horrible posture that will cause pain and discomfort when driving for long periods of time.
Scottsdale, Arizona-based chiropractors at the Functional Wellness Center like to say that ergonomics and maintaining the correct posture are key for great health. Many people spend hours sitting in their cars driving, and often have poor posture while doing so. This can lead to pain and discomfort later on and cause major spinal problems such as degeneration and inflammation.
The doctors always recommend that people be aware of their posture while driving and adjust their seats and steering wheels accordingly. It’s important to sit up straight and keep your head and shoulders in alignment, they say. This will help prevent pain and discomfort down the road.
Scottsdale, Arizona-based chiropractors Dr. Andrew Kellogg and Dr. Sarah Little are experts on ergonomics and posture. They offer the following tips for maintaining the correct posture while driving:
- Sit up straight and keep your head and shoulders in alignment.
- Adjust your seat and steering wheel as needed.
- Take breaks often to stretch and move around.
Following these tips can help you maintain good posture while driving, and avoid pain and discomfort down the road.
When you are at home and relaxing, we want to also make sure that you are practicing good ergonomics and maintaining the proper posture. Make sure that while lying in bed watching tv or looking at your phone or playing video games you do not have a bunch of pillows at the base of your neck causing your head to flex forward. You need to have a pillow under your knees to take any pressure off of your low back. Scottsdale, Arizona-based chiropractors recommend that people be aware of their posture while lying in bed and adjust their pillows accordingly. It’s important to keep your head and shoulders in alignment. This will help prevent pain and discomfort. Following these tips can help you maintain good posture while lying in bed, and avoid pain and discomfort down the line.
Another area that people need to pay attention to is while using their cell phones. It’s easy to see just look around and almost everyone is looking straight down at their phone for long periods causing long-term damage. We are now consistently seeing young kids and young adults that have major spine damage and horrible postural-related problems from spending hours upon hours on their phones looking straight down. The medical community has even given it the official name of tech neck or text neck. Some of these young people are starting to develop what has been termed a posterior horn because of the structural damage that has taken place so rapidly.
What can be done to mitigate these effects? The most important thing is to bring awareness to the problem. It is becoming more and more common, and people need to be aware of the potential consequences of spending hours looking down at their phones. Additionally, there are some things that can be done on an individual level to help mitigate the effects. One is to make sure that you are using your phone in an ergonomic way. This means that you hold your phone at eye level instead of looking down at it. Additionally, it means taking breaks often and not spending hours on your phone at a time. If you start to feel neck pain or any other discomfort, take a break and give your body a chance to recover.
Another thing that can be done is to strengthen the muscles in your neck and upper back. This will help to support your spine and reduce the risk of injury. There are many exercises that can be done to achieve this, and it is something that should be discussed with a healthcare professional.
Bringing awareness to the problem of tech neck is important in order to reduce the number of people who suffer from its effects. Taking steps to reduce your risk is also important. If you use your phone regularly, make sure to do so in an ergonomic way and take breaks often. Additionally, strengthening the muscles in your neck and upper back can help to prevent injury.
Luckily for anyone that has suffered any long-term damage from any ergonomic-related spinal problem the doctors at the Functional Wellness Center in Scottsdale Arizona have the tools and training to fix them. The doctors are specialists in the technique Chiropractic Biophysics (CBP). They possess the proper equipment to utilize patient-specific spinal tractions to remold the spine back into its proper position thus taking the pressure off of the nerves and stopping the degenerative process which will result in increased function and mobility.
If you are experiencing any neck pain, upper back pain, or discomfort, we encourage you to come in for a consultation. We will be able to assess your individual needs and create a treatment plan that is right for you. Call us today at (480) 588-2617 to schedule an appointment.
It’s never too late to get on the path of healing and recovery. We offer the best treatment out there for these issues and help our patients heal without the use of drugs or surgery. Visit our website to learn more about who we are and what we do. www.chiropractorscottsdale.com or email us at [email protected].