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Do you sit in front of a computer nearly every day? Then you need to watch this important video to learn helpful ergonomic tips to protect your back!
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Additional Reading
Office Chair: Choosing the Right Ergonomic Office Chair
Office Chair: How to Reduce Back Pain?
Ten Tips for Improving Posture and Ergonomics
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Subject: Lower Back Pain
I had a four level fusion in Feb. 2007. I live in Georgia and the weather fronts and highs are killing me. I went to Florida last week and after the 2nd day of getting over the ride my back felt wonderful for the rest of the week. It hadn't felt this good in years. Anybody know why? Is it because the winds of the ocean want let the weather fronts to settle in? I would love to know. Any ideas?
Thanks
July 28th, 2008
Subject: SOME MORE ADVICES ABOUT BACK-, MUSCLE- AND JOINT PAIN
- Variate the way you sit or stand during work and other activities. Any position will exert pressure at certain areas of your body and restrict the flow of blood and lymph through these areas. There is no sitting and standing position that are so physiologically correct that it should be held a long time. Frequent variations of your position will ensure that no body area will get a restricted blood flow over a long time.
- You should however avoid working positions that exert excessive burden on specific body areas, for example position where you must lean forward so that your back is heavily strained. Also avoid positions that heavily restrict the blood flow in a body area. If you for example sit on a too high chair, the front rim of the chair will press heavily up into your thighs and the blood flow to your legs will be heavily restricted.
- Take a break at regular intervals where you walk a little around. This can often be done without interrupting your work. Most people have activities during the day that require sitting, walking and standing. Just blend these activities throughout the day.
- When you are doing hard physical work of any kind, do not have a heavy work load at the same body parts for a long time. Try to switch between task so that you variate your work load.
- Do not do heavy work or lifts that you are not accustomed to by training or practice. If such work is necessary, find someone to help you to alleviate the burden, try to divide the work in smaller pieces or find some tools to lessen the burden.
- Have some exercise for your muscle strength at lest every third day. Weight-lifting is a good method of training up your muscle strength. You do not need to train with very heavy heights to make your muscles and joints much more resistant against wearing and injuries. Moderately heavy weights that everyone can lift is good enough for this purpose. Sport activities like playing ball, skiing or swimming where you use your whole body will give the same positive effect and in addition they will strengthen your condition. Activities like jogging or cycling are good for your lower body, but they must be combined with activities that also strengthen your upper body.
- Take a few minutes to stretch out every day. Have also a good session of stretching exercises at last every third day. It is important to take time to stretch out every part of your body in every natural direction. If your back or some limb is excessively curved or bended toward one particular direction, it is important to stretch out enough time in the opposite direction. Yoga is a good way of stretching out.
- You must take some time each day to stress down to lessen unnecessary tension in your muscles. Sitting down some time and listen to calming music each day can help you to stress down. Some daily meditation is a good method of reducing the stress level. Taking a siesta in the middle of each day is still another method of relaxation and stress reduction. Having a regular good nights sleep of around 7 hours after each day will also reduce your stress level.
- Massaging stiff and painful areas can help to give relaxation, increase flexibility, increase blood flow and speed up the healing process. You can massage yourself or let a friend do it. Using a liniment or ointment that smoothes the massage movements, alleviate pain and stimulate blood circulation will increase the efficiency of the massage. You should always massage in the direction of the blood flow. During the massage, use light pressure at the beginning and gradually increase the force, but do never massage so hard that it feels uncomfortable.
- A good diet will give your joints and muscles greater resistance against damage and stimulate to faster healing of small damages that occasionally occur. Food containing omega-3 fatty acids are especially valuable, like fish, seafood, marine oils, flaxseed oil and olive oil.
Best regards
Knut Holt
http://www.abicana.com/health_information.htm
August 11th, 2008
Subject: Great tips!
Thanks for the wonderful advice. Here are other thoughts:
Most of my patients benefit greatly from taking time away from sitting. Setting a timer or using sticky notes is a great way to remind you to get up and move.
Another thing to look into is properly setting up your workstation (computer and peripherals). Most people have their screen too low and have to reach for their mouse. Making small changes to your desk can work wonders.
Lastly, being fit and healthy really makes a bit difference. Exercise regularly so that your body can take the punishment you dish out during the day, and get good sleep so your body can recuperate.
David Berman, MS, PT, COMT, CSCS
http://moveathink.info/exercisesforlowerbackpain
July 30th, 2008
Subject: should my mom have back surgery at 82
My mother suffers from L4 L5 bulging disk which is compressing a nerve root and causing considerable pain from the thigh down the front of her leg. She also has curvature of the the spine and arthritis. She is in good health otherwise. She has had several visits to orthopedic surgeon who has given her 2 nerve block epiderals which have not helped at all. She has also tried all types of pain medication including Lyrica. No help again. Her docter has told her back surgery including some fusion would be her best bet. I have read and talked to people who had surgery which helped for a while then the pain returned. Adivise please. Mom cares for my dad who has dementia so all has taken quite a toll on her.
Thanks
August 8th, 2008
Subject: Sitting at your workstation
I've been sitting at workstations for over 35 years now. The past 20 years has been almost 95% devoted to 8-12 hours a day sitting at my workstation with one or several computers available. That has been one of the major causes of my multiple flare ups and has been identified by several of my doctors as being one of the reasons I continue to live with pain. But this is my living, this is my life, so I have needed to find ways to deal with this. All the tips that have been mentioned here are so valuable.
Probably the most important one (at least to me and I know to many other computer folks) is 'Getting up and Moving' I know that 45 minutes is my limit sitting at my workstation. If I go beyond that, my Upper thoracic discs start to act up, my rhomboid muscle tightens, my shoulders hunch, my lower neck starts to burn and the stabbing pain starts. So, I have made a point to make sure I take breaks. But sometimes it is so hard when you are deep into work.
One of our moderators, Bruce, sent me a little software tool that is an alarm clock. I use it all the time, I have it set for 45 minutes and it starts to ring. That is my sign to get up, walk around exercise a bit and take at least 10 minutes away from the desk.
That has been just one of the ways I have been able to continue to work in the environment I do.
August 7th, 2008
Subject: breaks from your workstation
Hi dilauro,
Only trouble with this is my boss has told me I am no use to them if I have to keep getting up from my desk to move about.
August 7th, 2008
Subject: Mid and Low back pain
Hello to all,
I am new to this site! I was in a MVA on 4/10/08 I was T-boned. Since the accident I have been in constant and extreme pain. I had a series on MRI's and CAT scans. The CAT scans came back normal and the MRI showed:
L4-L5 very minimal posterior annular fissuring as well as left foraminal and posterolateral annular fissuring without significant disc protrusion.
L5-S1 posterior annular fissuring/microtear with associated tiny central protrusion.
My spine specialist said I have tiny cracks in my discs and they will heal. The pain seems to be getting worse instead of better. I cant bend at all and I have sharp shooting pains in my hips and down the front of my legs to my knees. Usually one side or the other, but sometimes both sides.
I also have a very painful lump on my spine at the thorasic lumbar junction. The first MRI showed a slight amout of disc degeneration and the second MRI came back normal?? I have alot of sharp and burning pain in this spot and also a weird presure and numb feeling. I was told by my doctor that it is due to spasms pushing something out of place and now she recently told me it must be a bone contusion?? I dont understand how I can plainly see this lump in the mirror but the MRI cant see it??
I recently asked my doctor how much longer I would be in pain, it has been over 4 months. She told me it was going to be atleast another 4 months before I am ready for PT..I am taking more vicoden than anyone should and I have built up a tolerance so it doesn't really do much for my pain level any more. My doctor insists it is the best medicine for my condition...I am desperately seeking some answers and advice. I just want my life back!!!
Thank you,
Corina Ackerman
August 14th, 2008
Subject: Please somebody HELP!!!
I have been suffering for 2 years with low back pain. Have since had several Doctors, MRI"s, Cat scans, EEG's etc. No one can find anything. Finally 300mg of Lyrica a day, has given me some relief. Here is the problem....What still remains (at least once a day, is a severe pain, that runs down both legs (from the back)and seems to exit thru my lower back (This is probably vice versa) but the last pain I feel is in my lower back). Anyway, this only happens when I am getting out of a sitting position...start to walk..and that pain paralyzes me for a few seconds...and then I can begin to walk. I know that no one believes me, Doctors included, because every test comes out squeeky clean. I injured my back lifting something 2yrs. ago, and have not been the same since....Yet, nothing is wrong (on any test). Please, please, please respond if anyone thinks they know what this could be. Many thanks, Meme
August 20th, 2008
Subject: please somebody help
i beleive you if no one else does. i had the same exact thing! after 8 blocks and 4 doctors later they found my ruptured disc(L4-5) it was just one of those things that seemed o.k. because of the angle. well that is the "good news" i went in for my "same day surgery" and left the hospital 6 days later! disc in ruins and spinal cord cut!! and in case you are wondering it is VERY difficult to find a doctor to see you afer you are hacked up. thank the lord that through all my MANY visits i had made a friend because that doctor (an ortho.) refered me to a nuero. that was able to get me back to walking at least. so here i am 2 years, 6 screws and 2 plates later still in more pain than before my sugeries. i take numerous pain pills and nerve pills everyday. and now i have to take meds. for my prostate because all the the meds. inlarge it. and at the end of the day i have to take sleeping pills to go to sleep. oh yeah! and allergy meds. for all of the side effects:) and i am 35 feeling 95 all of that to say, even if somebody does see your problem DON'T LET THEM CUT YOU!!! EVER!! the pain isn't nearly as bad as you think it is, i promise whatever you do good luck to you
September 2nd, 2008
Subject: Back and Neck Pain Relief
Great video! Thank you!
I can definitely relate with all the commentary of individuals who suggest better options other than surgery.
Here's a few more thoughts:
It may sound overly simplified, but the sedentary lifestyle of many people is resulting in poor posture. This is the major cause of back and neck pain.
Small adjustments in how you hold your body can bring immense relief. Not only does poor posture look unattractive it can:
• Put your body off balance.
This leads to increased chance of falls and the possibility of fractures.
• Produces dominance of one muscle group
When one muscle group is dominant over another, it causes muscle strain and creates pain and unnatural usage.
• Restricts spinal nerves
Produces numbness or weakness in hands, arms, and fingers
• Affects blood and nerve supply
Inhibits the proper flow of oxygen to the body.
To maintain a healthy body, it’s imperative that you are relaxed and balanced when standing, sitting and lying down.
Posture is important for both your muscles and spine.
All muscles are interconnected, so you should never neglect or dismiss any muscle as being small or unimportant.
For effective back pain relief one solution may be to try certain back exercises to strength your muscles and correct your posture.
Good luck!
Charlie
http://www.BackandNeckPainResources.com
http://back-and-neck-pain-resources.blogspot.com/
September 4th, 2008
Subject: Great Post!!
Great video and suggestions as well.
With so many suggestions, everyone should find some relief!!
Keep them coming...
Rick D.
http://www.axiomanswers.com
September 7th, 2008
Subject: Vax-d/ traction
I have been having Vax-d treatments about 6 so far, the pain seems worse to me, but Iam wondering if this is normal at first. How many treatments before I say enough??? Has anyone out there had these. I also have had injections and p.t
September 17th, 2008