Desk Job? Tips on Avoiding Back Pain..
Hunching over a computer is a leading reason why four in five people end up with crippling back pain at some point in their lives. But a few simple changes in the way you work can make your pain vanish, according to researchers at Cornell University and the Cleveland Clinic Center for Spine Health, here's what to do ASAP:
Keep your head up...Focus on aligning your head and neck right above your shoulders; avoid straining forward.
Move your mouse close...Ideally, it should be placed right next to your keyboard so you don't overreach or twist your shoulder, arm or wrist when clicking.
Be choosy with your chair...Pick one that allows your lower back to rest against a lumbar support. Then tilt the back of the chair so it's very slightly reclined.
Breathe from your belly...On each inhale, think about drawing you navel toward your spine; that engages the core muscles and supports the upper body.
Sit within reach...Your torso should be about an arm's length away from the monitor, which should be 2 to 3 inches above eye level.
Plant your feet...Keep them flat on the floor and shoulder-width apart to quiet tension in your knees and ankles.
Stretch your shoulders...Roll them back and down, and square them over your hips. Imagine that you're balancing a plate on your head, and you don't want it to fall off.
Find the right angle...Position your knees at 90 degrees, directly over your ankles; this will keep your spine comfortably upright.
Take breaks...Getting up at least once an hour - to go to the bathroom or just do some shoulder rolls - reduces pressure on the spinal disks and boosts circulation. Payoff: you'll be more limber and less stressed.
Many of are spending more and more time seated in front of a computer. Be good to your back and follow some of these tips to help it out.
At Physicians Physical Therapy Service we
also can help evaluate your back problem to pin point why you are having pain and work towards alleviating all your related symptoms.
Source: www.health.com; written by Susan Hall
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Buying The Right Ergonomic Chair..
Choosing the best ergonomic chair for the shape of your individual body is not an easy feat, but with some vigilant research and the educated advice of others you will find the chair you've been waiting for. The tips below will provide you with a basis of what to look for when choosing an ergonomic chair, whether for at home or the office.
Tip #1: All ergonomic chairs are not the same. The saying "you get what you pay for" absolutely applies to here.Ergonomic chairs range in price from about $100.00 to over and above $1,000.00 and every price point in between. Some will fail in one way or another within a year and some will last a lifetime. Make sure you spend as much as you can if you want to purchase the best, most comfortable ergonomic chair for yourself.
Tip #2: Many different users cannot sit in the same chair comfortably. When shopping for an ergonomic chair you need to look for the most adjustable features. This will make it easier to adjust the chair to your body type and if the chair you buy is going to be used by other people it also will make adjusting it to fit their body types as easy as possible.
Tip #3: Be aware of the size and shape of the seat cushion and back rest of the chairs you look at. Most office chair manufacturers have multiple seat sizes available and they provide measurements of each size so you can match it with your body size. This is the main area ergonomic chairs are different from regular computer chairs because regular chairs usually do not come in multiple sizes.
Tip #4: Is the height and tilt of the seat cushion adjustable? Most chairs, regular or ergonomic, have the ability to adjust the seat height, but adjustable tilt of the seat cushion is a feature that usually only ergonomic chairs come with. Setting the seat cushion tilt to a comfortable position allows for even greater versatility than height adjustment by itself.
Tip #5: Is the depth of the back cushion adjustable to multiple positions? If it only stays in one place then the chair is not very ergonomic so most ergonomic chair manufacturers build in features for you to adjust the depth, or tilt, of your back support cushion. When sitting for long hours at the computer an adjustable back rest can mean a world of a difference.
Tip #6: Look for the adjustable chair arms feature and you'll really start to figure out why ergonomics chairs are so special. Adjustable arms let you change the height and tilt of the arms so they can fit users of varying sizes and seating habits.
Tip #7: Make certain the chair you purchase comes with a good warranty. Good chair manufacturers will always include at least a 1-year warranty. It's usually the less
expensive brands that end up costing you more in the long run between chair replacement and your own personal comfort and productivity.
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 Introduction to Rock Climbing
In the last decade, the sport of rock climbing has become a mainstream sport. The number of participants grows annually.
The popularity of indoor rock climbing facilities has increased as well and not only are athletes attempting this sport but also ordinary people looking for both physical and challenges. Whether you are a seasoned outdoor enthusiast or someone who finds the thought of working out at a fitness center boring, rock climbing is an excellent exercise alternative.
Indoor climbing centers offer the challenge of climbing that you'll find on natural outdoor structures - simply indoors. Indoor and outdoor climbing differ however, the strength, endurance, power, flexibility, and skill gained through indoor climbing will definitely aid you in an outdoor climb. Indoor climbing is also available when the weather makes outdoor pursuits inaccessible during the winter months. Climbs can vary in length and difficulty both indoors and outdoors.
Rock climbing is a multi-dimensional sport from a fitness perspective. The activity requires strength and flexibility as well as a high degree of endurance and skill. It also offers a balance between physical exercise and mental discipline.
What to Expect
As you begin to rock climb, your body will be forced into some positions it may never have visited previously. Rock climbing is made up of a series of reaches with both your hands and feet. New climbers report sore forearms, hand, fingers, and calf muscles.
Beginners will start with easier climbs; first learning how to tie the safety knots and fasten their harnesses and helmets. Only then are they ready to attempt to climb under the supervision and aid of a trained guide. There are a number of safety and equipment issues to be learned prior to climbing without guidance.
Body Benefits
Climbers will quickly begin to develop arm, back, finger, and core strength as a result of the many reaches and holds that are repeated over and over through the completion of one climb. Climbers are successful with more difficult ascents only after working to improve the strength and endurance of their calves, shoulders, and core; their agility; strength-to-weight ratio; and flexibility in hips and hamstrings.
If you have any concerns about being physical prepared to undertake rock climbing as an activity please feel free to contact us and ask to speak with one of our physical therapists about any concerns you may have.You may also want to discuss any other health concerns with your primary physician.
Source: www.alive.com; by Tanya Tiessen, BCRPA, ACE PT, MS
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