Blog Archives

Pain Keeping You Awake At Night?

5/24/2017

If pain is keeping you awake at night, you may just need to adjust your sleeping position. Here are some things you can do to help make your night more comfortable and relaxing. The two recommended sleeping positions which are easiest on your back and neck are lying on your back or on your side.

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Is Your Desk Set Up Hurting You?

5/9/2017

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Many people spend hours a day sitting at a desk or in front of a computer. While this is necessary for work, the way your chair, desk, and computer are positioned could be having a negative impact on your health. Here are some guidelines for positioning yourself appropriately in order to decrease pain which could be caused from prolonged poor posture.

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Fig. 1 & 2: Examples of Good Set Up

Make sure your chair is at the right height. You should be able to have your feet flat on the floor. If this isn't possible because of your desk height, you may need to put a block under your feet so they are able to stay flat.
Your hips should be level with or, ideally, slightly higher than your knees. This allows the spine to stay neutral and aligned, while sitting up tall.
Spinal alignment should be tall and neutral. You shouldn't be leaning forward or hunching over to look at your desk-work. Conversely, if you're slouching back, it will send your body into a “C-curve”, causing extra stress on your back and pelvis.

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Fig. 3 & 4: Examples of Poor Set Up

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Protect Your Back When Gardening: Part I

5/1/2017

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As the weather warms, it's time to get outside to weed, plant, and mow. Gardening is a great workout and can be an enjoyable past time. Good body mechanics is critical when gardening to help prevent injury. Here are some guidelines to keep your back your healthy while performing common gardening activities.

Weeding & Planting: Sitting

Use a light weight, portable gardening stool
Sit on your sits bones, feet shoulder width apart and flat on ground
Back straight, bending forward from your hips
Work directly in front of you, moving the stool frequently to keep work in directly in front and close
Keep your belly tight and your scapula pulled gently down and back
Use tools to help make your work easier

Weeding & Planting: Kneeling

Use a pad to protect knees
Keep your hands under shoulders and your knees directly under hips
Keep back straight, drawing belly button in while you work
Do not extend arms too far; keep working area close to your body

Raking

Place feet in diagonal stance with knees slightly bent
Keep your back straight and bend forward from your hips
Move your entire body as you rake instead of reaching or twisting
Switch your diagonal stance and change arms frequently

Trimming Shrubs

Diagonal stance with feet and knees slightly bent
Trunk upright or slightly bent forward from hips
Make sure you are close to the bushes and they are directly in front of you
Squat down to do lower part of the bush
Move and turn your body to face the bush when doing the sides
Perform short strokes with the hedge trimmer

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The Blog @ IT&W

Pain Keeping You Awake At Night?

Is Your Desk Set Up Hurting You?

Protect Your Back When Gardening: Part I

Weeding & Planting: Sitting

Weeding & Planting: Kneeling

Raking

Trimming Shrubs

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