Ergonomic Workplace Practices That Reduce Repetitive Strain Injuries

Repetitive Strain Injury (RSI) was initially referenced in 1982 by the National Health and Medical Research Council in a document that suggested: "workplace injury" triggered by a strenuous pressure from repetitive movement, or by maintained postures.

By the mid 1980's a considerably broadly worded definition surfaced:

"Repetition Strain Injury (RSI), better known as Occupational Overuse Syndrome, is seen as a name for an assortment of conditions categorized by aches or consistent soreness in muscles and tendons... Repetition Strain Injury is commonly triggered or aggravated by work as well as being related to repetitive movement, continual or restricted postures and/or forceful movements."

By 1985, in excess of 4000 incidents across Australia had been announced inside of the public service and more than 80% of all workplace damages claims by females had been linked to RSI. 20 000 litigants had materialized and the Insurance Council of Australia estimated prospective claims for the next twelve months at over $1 billion dollars!

There are numerous factors, which can lead to RSI presenting, in particular:

* repeated motions for long stretches of the time;

* lengthy work hours

* working too fast

* keeping your muscles in the same stance for a very long time

* doing work on equipment not suited to your body

* not having rests

* absence of training

* absence of diversity in the work performed

* working in cold conditions

RSI may appear across a vast number of workplace environments. Jobs where extensive desktop computer use is required greatly increases the risks, mainly because of poor posture over an extensive length of time and repetitive actions.

Whenever muscle groups are used, tiny rips can potentially occur on the muscle tissues, and these muscles may be painful as the body system makes an attempt to mend the damage. Repeated movements over a long period of time may adversely threaten these muscles ability to mend itself.

Thankfully there are measures that may be taken to defend RSI from manifesting and these may also treat symptoms of early phase RSI. Listed below are a list of suggested preventative tips formulated on workplace ergonomics:

Always maintain your monitor approximately between 50 and 100 hundred centimeters away from your face. Helps reduce eye strain. Whenever the depth of your work desk doesn't permit this, shift your computer monitor to a corner, or use a flat screen monitor (if available), to attain a deeper working surface area;

Change your screen so that the middle of the screen is situated at eye level. The screen ought to always be directly in front of your face and at / or marginally below eye level. If you wear glasses and continually tip your head back in order to look down through them at the monitor, lower the monitor further (or heighten your seat) so the screen sits at 15 to 20 degrees below eye level. You could also tilt the monitor slightly towards your face;

Place your key board so that your upper arms can easily dangle vertically. Try to avoid placements where you are forced to stretch your arms too far forward or flex your elbows away from your body to type;

Keep your key board at a height so your forearms extend no greater than 20 degrees above a horizontal position (if sitting), or 45 degrees beneath a horizontal position (if standing upright).

Position your mouse near your key board soit possible for you to transition between typing and using the mouse with as little impact on your arm and wrists. If you have a numeric pad on the right side of your key board, you may want to use your mouse on the left side as this centers the part of the keyboard you use most. (You could also try alternating left and right-sided mouse usage to diminish the impacts of repetitive use).

Position all desk accessories within eyesight and reach. Place your phone, writing equipment, books and other equipment you use on a daily basis within grasp from where you sit. (You should not need to stretch to reach objects).

If you use a document holder, do not set it to one side of your computer monitor (unless you also use a 2nd one on the other side), twisting your head in one direction for prolonged periods fatigues the neck muscles. If possible, position the document holder directly beneath the monitor, angling it in the middle of the screen and keyboard set up.

Vary your chair elevation so your feet are flat on the floor. This should keep your knees and torso at somewhere around the same elevation. To find this level, stand up by the chair and increase or drop the seat edge to just below your knee caps. If the seat isn't adjustable, either put a foot rest below your feet or add a wedge pillow to the seat of the chair

Arrange your back-rest to press comfortably on your back. A good back-rest will press into your lower back and provide you with lumbar support.

Set up arm rests to retain elbows bent somewhere between 90 and 110 degrees horizontally. Take attention and care that your elbows are not winged out, but rather suspended at a comfortable, relatively straight angle. Your forearms should be parallel to the floor and your wrists in a natural, comfortable position.

Always maintain a neutral wrist posture. Avoid angling your wrist sharply upwards or downwards to type. Use a split or ergonomic keyboard; to assist your wrists "drift" over the key board, work with a wrist support;

Adjust your position frequently. Regardless of how healthy your work posture is, sitting in any single position for a prolonged period is not healthy. If you have an adjustable chair, switch in between the upright, reclined and declined positions, all of which will keep your pose natural and stress-free.

If you are in the process of setting up or refitting a workplace, there are significant choices available for workstations and ergonomic office chairs that have been designed to assist reducing the effects of RSI. Alternatively a good commercial interior designer will be able to recommend workstations and office furniture that is adjustable and built according to best practice ergonomics.

Office Space Design empowers Australian companies with productive, efficient workplace spaces that facilitate core business needs while promoting culture and identity.

Office Space Design delivers commercial architectural, design and construct services to Australian companies moving offices or involved in refurbishment, relocation and fit-out projects.

http://www.officespacedesign.com.au/

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Office Chair Armrests - Benefits and Types

Sitting in an office chair at work is almost inevitable with the growing number of desk jobs and steady increase in office related positions. If you are going to be sitting for the majority of the work day, it is important to be sitting in a chair that is going to be adjustable enough to allow you to sit comfortably for hours a day. While most of us search for chairs with functionality, one area of the chair we often overlook is the armrests. Almost every chair has armrests of some sort or the option to add armrests as an upgrade to the chair. Armrests are an important component of any ergonomic office chair. Proper armrest design allows a place to rest your arms while working, relieving the pressure from your upper back and shoulders which sometimes is experienced when using an armless chair. There are a number of different types of armrests available which is why it is important to determine which will work best for your needs and keep you sitting comfortably throughout the day.

Fixed Armrests - Fixed armrests are the most affordable but also the least adjustable option available. They are fixed in height and not adjustable While these type of armrests are certainly an economical choice, they are not a very ergonomic option. They lack the adjustability needed to place the arms at the correct height for your body and can cause back pain because of this. If armrests are too high, this will raise the shoulders, causing tension in the shoulders and upper back muscles. Too low and they may cause you to lean forward which also puts pressure on your upper back. While fixed armrests are not the best choice for ergonomic chairs, they are a good choice for desk chairs that are only used for a few hours a day or conference room chairs.

Height Adjustable Armrests - At the very minimum, armrests should be able to adjust in height to enable your arms to rest in a comfortable working position for your everyday tasks. Height adjustable arms can be found as an option or included on most office chairs and is among the most popular armrest available. If it is not included in the price of the chair, adjustable armrests are generally reasonably priced to add-on as an option.

Some height adjustable armrests are also width adjustable, allowing the user to move the armrests out further from their seat if they are wider or bring them in closer to the body if they have a smaller frame. If you do have width adjustable armrests be certain not to put the armrests too close together as this can interfere with relaxed typing and restrict the ability to rest your hands in your lap when you are not typing, creating a confined environment. Armrests which are too far apart may cause shoulders to over-extend, causing upper back strain. Width adjustment is not as common as height adjustment in armrests and can only be found on certain models by select manufacturers.

Multi-Function Armrests - Multi-function armrests are highly adjustable and allow for the arms to be adjusted in height, width, and the arm pad has the ability to pivot. These highly adjustable armrests are a great option for shorter or wider individuals that need their arms closer to their body or farther away. The independent pivoting action helps accommodate sideways arm postures that are commonly found among computer users.

With the large range of adjustments available in multi-function arms, it is important to make sure that they do not interfere with your work surface. Poorly designed armrests may constrain postures, causing users to hunch forward and work with elevated arms. Specific work stations set ups may interfere with armrests, contributing to poor posture while working. Pivoting armrests allow the arm pad to be angled inward to prevent problems with narrow diameter corner work surfaces which can be obstructive.

Lateral Adjustable Armrests - Perhaps one of the most advanced armrests to emerge on the market to date, lateral adjustable armrests are an ergonomist's dream come true especially in the petite market. They are both height and width adjustable and perhaps the best feature of all, can telescope up to 3" inwards. They are a great choice for petite users that have a difficult time finding an armrest that allows them to rest their arms at the correct position close enough to their body without having to use a children's chair. These advanced armrests are expensive in price but also among the most ergonomic/adjustable option out there available for ergonomic chairs.

Designing good armrests is not an easy task. Not only do people come in a broad range of sizes; they also develop their own ways of sitting over the years. Women tend to sit upright whereas men tend to lean back in their chairs and lounge. Armrests also must accommodate users' different workstation configurations, including ergonomic accessories such as keyboard trays and mouse pads. Finding the right armrests luckily is not as difficult of a task. With the research and technology being developed in the field of ergonomics, armrests are now able to fit a larger range of users than ever before. When deciding which arms will work best for your work environment, remember the more adjustable the better.

Chelsea Alves is the marketing manager for Sitbetter.com, a company with more than 30 years experience in the office seating and office furniture industry. Dedicated to finding the best chairs for you, at the best price possible, with the best customer service available. For more information on ergonomic products please visit http://www.sitbetter.com/

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Good Posture For Good Health

Mothers often tell their children to sit up straight and avoid slouching. This is good advice. Bad posture is a common problem that affects people's health more than they think. Maintaining good posture involves keeping in the upright position against gravity when sitting, standing, or sleeping.

It is important to sit, stand, walk and sleep in the correct positions to avoid abnormal stress on the body. This will help to maintain proper alignment of the spine and other joints in the body. When misaligned joints occur, it can lead to a loss of function and health in the body. Abnormal posture can cause strain on the muscles. Good posture can help to prevent muscle fatigue and help the body to expend less energy. It also helps to reduce wear and tear on the joint surfaces which leads to arthritis. It also helps to avoid abnormal stress on the ligaments that hold joints together.

Your posture can tell a lot about the health of the spine. When you have poor posture, this often correlates to abnormal alignment of the spine. The spine has a powerful connection to the brain and spinal cord which make up the central nervous system or control center for the body. When you have poor posture this can lead to an unhealthy spine which causes an overall loss of health in the body.

Research shows that nutrition and stimulation of the brain is generated by motion of the spine. The brain expends a large amount of energy to maintain the body's relationship with gravity. If you have bad posture and misaligned bones of the spine, this communication can be interrupted. This will cause a loss of health and dysfunction in the body.

Poor posture or slouching leads to a loss of the normal curves that should exist in the spine. An example of this is a loss of the neck or cervical curve when a person slouches. This natural curve supports the weight of the head against the effects of gravity. It also protects the brain stem and delicate nerves that exit the cervical spine. Chiropractors often refer to this curve as the arc of life because of its overall importance with our health.

Chiropractic physicians are highly trained to locate and correct misaligned spinal bone to help restore normal health in the body. They perform specific hands on adjustments to the bones of the spine. They may also perform therapy to help injured soft tissue or recommend rehabilitative exercises to strengthen muscles.

- Nathan Leavitt DC

Dr. Leavitt has been a licensed chiropractic physician since 2003. His deepest commitment is to help improve the health and quality of life of others. To learn more effective ways to improve your health naturally go here: Knoxville chiropractic
You can also see patient reviews and see where Dr. Leavitt's clinic is located by clicking here: Knoxville chiropractic

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RiteTemp: A New Modality for Treating Occupational Injuries

Occupational injuries are one of the most important and preventable health problems that occur daily throughout the world. While preventable, they are a human capital issue to business and a disabling socio-economic factor to the injured worker. The concurrent impact reaches far beyond lost time, missed schedules and production delays. In years past, scores of today's aging workforce labored in non-ergonomic jobs, never to be inoculated to improved ergonomics as part of today's assessment of human capital costs. Improper height of work stations, non-electric hand tools and warehouse staging areas account for a multitude of simply avoidable musculoskeletal disorders (MSD's) the aging workforce faces today.

According to the Bureau of Labor Statistics, Editor's Desk 2005 Report, of the 1.3 million sprains and strains reported, often involving the back, 43 percent of these injuries required more than one day recuperation from work beyond the day of the incident. When you combine the simple sprain and soft tissue damage with bruises and contusions, lacerations and fractures, approximately two thirds of all these cases resulted in cumulative lost work time, not counting the day of the injury.

The National Electronic Injury Surveillance System (NEISS) of the Journal of American Medical Association's occupational supplement records and reports non-fatal work related injuries from U.S. hospital Emergency Rooms across the U.S. NEISS uses a stratified sampling of 67-70 hospitals' emergency rooms that monitor injury trends 24/7 to aid in prevention activities correlating monthly reviews out of 5300 hospitals to separate work related and non-work related injuries.

The U.S. Dept of Labor Bureau of Labor Statistics (BLS) December 4, 2009 Report, where lower trunk (back) injuries being the most prominent, discloses a common denominator among other reporting agencies with like data - BLS, OSHA, CDC, to name a few. The underlying factor stated that resulted in the highest number of absences that directly correlates to the list below was overuse/overexertion (hyperextension) of muscles due to: (1) heavy lifting, (2) pushing, pulling or carrying heavy objects; (3) falls on the same level, (4) bodily reaction to avoid obstacle; (5) contact with object or equipment; (6) repetitive motion (tendonitis); (7) extremity or joint stress fractures; (8) carpal tunnel syndrome; (9) complex regional pain syndrome; and (10) fall to lower level. In a 2008 BLS Survey of Occupational Injuries, of the nearly 19 million state and local government workers with reported MSD injuries, firefighters and law enforcement personnel remain the highest among all workers with a 14.8 per 100 cases. Yet, this same report reflects that these state and local government workers ranked 1.5 times higher for the same injury than that of the private sector. While these statistics reflect high human capital costs for lost work time, medical costs and their ensuing socio-economic impact on the injured, OSHA and other organizations only collects data from a small portion of the private sector establishments within the U.S. or approximately 80,000 out of 7.5 million. Therefore the data does not effectively represent the majority of business, especially small business, where enumerating the data is impossible. Even state workman's compensation boards do not account for establishments with less than 15 employees so conclusions should not be drawn on this data alone.

The small business or self-employed injury affects the economic and social impact to a much greater extent where loss of time translates to loss of income for the self-employed. Numerous self-employed individuals interviewed stated they couldn't justify the cost-benefit ratio of workman's compensation insurance and choose to work 'at risk'. Drawing a parallel with a JAMA 2007 injury report and an Indiana Workers' Compensation report for that year, back injury accounted for more than 53% of all work-related injuries exacerbated by improper or repetitive motion-bending, twisting or lifting.

Succeeding to lower back injury, further data cites Carpal Tunnel Syndrome (CTS) as one of the highest maladies for absenteeism. A 1998 human capital cost reported three out of every 10,000 workers missed upwards of ten days at an aggregate cost of $30,000 per individual over a long time span. Surprised that CTS reported such high human capital cost, I decided to research this subject to clarify the misconception that CTS was a computer operator's nightmare. Carpal Tunnel Syndrome is a neuropathic malady in which the body's peripheral nerves become compressed or traumatized by injury within the carpal tunnel, a rigid passageway containing ligaments and bones surrounding the median nerve, usually at the wrist. This nerve controls sensations to the palm side of the thumb and fingers, sans the little finger, as well as impulses to small muscles that allow the fingers and thumb to move.

Who is at risk for CTS? According to the National Institute of Health (NIH), women are three times as likely to develop carpal tunnel syndrome. Another misconception, I assumed this was due to a higher percentage of workforce women in administrative jobs involving computer activity. Not true. In fact, a 2001 Mayo Clinic report found that heavy computer use (averaging 7 hours per day) did not increase a person's chances of developing CTS.

Dispelling the myth. According to Dr. Mark Souder, Family Practice Physician in Auburn, Indiana with an active patient roster of over 8,500 and voted Indiana Doctor of the Year 2010, states "Women may appear more prone to this ailment because their carpal tunnel is simply smaller in size. By no means is this a woman's disorder. I see plenty of assembly line personnel with neuropathic and tendon disorders caused by a host of underlying circumstances. Sometimes it's simply defined as new job misery having little time to adjust to motor function change. Many times it is short-lived and classified as repetitive motion disorder such as bursitis or tendonitis. First I rule out congenital disorders such as rheumatoid arthritis, overactive glandular activity, cysts and tumors. Then I determine if excessive repetition, vibration or mechanical problems of the wrist itself exist. Last year, under co-sponsorship by InMed, a company that evaluates new technologies, I trialed a new therapeutic modality-RiteTemp Medical on workers experiencing work-related musculoskeletal disorders. RiteTemp employs anatomically correct optimum temperature cool therapeutic devices that are not cold like ice or gel. These devices effectively deliver continuous cooling in the mid 50's Fahrenheit so individuals can wear any of the RiteTemp devices without worrying about frostbite and its complications. It's a truly effective treatment coupled with conditioning and flexing the tendons and ligaments to accelerate healing and return to function of the affected area. What I discovered in my trial that's ideal about RiteTemp as a modality is higher patient compliance and a reduction of the need for pain medication."

The occupations at the highest risk for carpal tunnel were sewing machine operators and manufacturing assembly personnel requiring repetitive hand motion with intricate movements. Asking around I actually located a large U.S. based sewing operation, whose owner is proactive in thwarting workplace injuries. Hentz Manufacturing and Markfore's owner, Bob Hinty of Fort Wayne, Indiana is an advocate of preventative medicine and conditioning therapy for his workers. Hinty's facilities, one of the largest sewing, silk-screening and embroidery operations in the U.S. that offers exceptional quality, quick turn-around, specialized and custom sewing that from the high-end line of ladies handbags and computer cases to Disco Bed for mobile transport of military personnel in the field. Hinty, in his facilities, takes a personal approach daily to involve job conditioning, safety compliance and goes so far as customizing work stations to account for petite to the exceedingly tall worker, especially when workers rotate to different jobs.

"Human ergonomics has many facets and they all must co-exist harmoniously in a high volume production facility," states Hinty. "When cross-training is required, which involves atypical motor skill or non-ergonomic functions, my supervisors regularly employ the use of RiteTemp Medical therapeutic devices as part of body conditioning and training." His recipe for success is a mix of mechanical science and human ergonomics that produces a "work of art" in the high-end fashionable Cinda B line of specialized handbags and totes. Hinty is in the forefront overseeing implementation of a new production project on the Gerber Cutter with one of his employees wearing the RiteTemp Wrist-Forearm to thwart overexertion of using new muscles until the muscles become conditioned to atypical movement.

When it comes to addressing the baby boomer population that have been working for at least 3 decades, I was fortunate to have an orthopedic surgeon that is one of several doctors participating in a pain study involving the RiteTemp Medical cool therapy devices as pre- and post-surgical recuperative treatment. The perfect example below was echoed by Dr. Richard Steinfeld, Orthopedic Surgeon of Vero Beach, Florida who recently conducted arthroscopic surgery on a business owner, who is active on his feet daily, to clean out the torn ACL (acruciate ligament) and meniscus in his right knee joint. Removing the badly torn meniscus during the arthroscopy revealed the looming problem that faces this baby boomer and our aging workforce - arthritis and other degenerative joint diseases.

Presumed from excessive rotation or torsion of the knee joint during high energy exercise, in this case, the patient experienced prolonged aggravation of the knee joint due to the repeated pounding pressure on the joint. Upon completion of the arthroscopy, I was privileged to have the opportunity to view the patient's injury and post-surgical outcome with Dr. Steinfeld. While the operation was successful, what was not initially revealed by the patient's pre-op X-Rays was degenerative arthritis, diagnosed as common among the baby boomer population from trying to be 'too healthy'. According to Dr. Steinfeld, former Navy flight surgeon who operates a private practice in Vero Beach, Florida, "The patient described herein who now has arthritis reported to Dr. Steinfeld and thereafter to me in his pre-operative interview that in his more youthful days he regularly ran five or more miles a day in hilly country, played racquetball twice weekly and actively pursued baseball as often as possible. We're invincible in our twenties and thirties. We're not invincible in our fifties. We ply tremendous torque on our joints by running. This patient is like many I see who has finally succumbed to arthritis.... He will need a total joint replacement in the very near future as he has bone on bone rubbing together, creating friction and discomfort. It's like having a flat tire."

As a participant in the pain study, the treatment prescribed by Dr. Steinfeld for this patient recuperating after arthroscopy outpatient surgery was to utilize the RiteTemp Active Knee as a regimen at first opportunity and continue wearing the cooling device as much as possible over the upcoming weeks. Different than all ice or gel cold therapy devices, this medical device can be worn without interruption as it does not get cold like ice or gel. It is a two-piece device with a live-hinge to flex appropriately on all body types as the knee bends during normal ambulation. While I was not privy to obtain a picture of this new active knee cool therapy device being used by this patient, an informational video describing this new "active modality" for physical therapy can be viewed at the YouTube site and refer to RiteTemp Medical Active Knee.

After a 30 day follow up with Dr. Steinfeld about this patient, Dr. Steinfeld reported that this patient was religious in utilizing the cooling device as often as possible and that pre-cooling of this patient's knee for one hour with the RiteTemp device prior to surgery in his opinion aided in reducing the typical post-surgical pain and swelling. He noted the patient reported only using Ibuprofen occasionally and did not take the prescribed pain medication reaffirming a higher patient compliance throughout the recuperation period and faster healing attributable to utilizing the RiteTemp as a better modality.

For more information on this "active medicine" technology visit the ritetempmedical.com website or email me at kathryndoh99@gmail.com and I'll gladly share worthy health information.

Kathryn Doherty, Consultant. Kathryn has twenty years of publishing articles and conducting medical research on the subject of heat stress and thermal management as it affects both people and animals.

Original article

Choosing Ergonomic Office Furniture For Work

If a good third of your day is spent sitting at a desk, you probably feel the need to get up and move around often. If your chair is especially uncomfortable and hard on your back, you certainly cannot be blamed for an extra break or two to keep the blood circulating. Eight hours a day in front of a computer, or merely at a desk with paperwork, is enough to wreak havoc on your posture and bring on more aches than you need. If you have the opportunity, you should choose furniture that is functional and ergonomic. Comfortable work furniture not only keeps you healthy on the job, but can increase productivity.

Once you decide it's time to get a new chair, desk, or other piece of furniture in your office, you must determine what models are right for you. The chair you'll sit on for eight hours must support your back and sit bones and help prevent you from hunching over your work. Some stores sell an unusual type of backless chair in which your knees rest on a pad while you work. Whether or not this type of chair is right for you can only be determined by you, and you may wish to give such a chair a test before committing to purchase. Otherwise, you can shop for ergonomic-style chairs via the internet or office furniture stores. Mesh backs, high armrests, and adjustable height are just three features one might find.

Other ergonomic items to consider:

Raised platforms for computer monitors. If your monitors are set on a desk that is low, this will cause you to look down constantly to see your work. In turn, you'll tend to hunch over and eventually experience back pain.
Wrist rests or ergonomic keyboards. If you took a typing class back in high school, you probably heard over and over again that you shouldn't have your arms on the desk as you type. Of course, many of us do it anyway, and this could lead to minor aches. Special keyboards or raised rests may help you work more ergonomically.

Making a few changes to the way you sit at work can have a positive effect on your output. Ergonomic furniture designed to help straighten your posture and improve your productivity is a worthwhile investment. If you can speak to a supervisor about changing up the furniture in your office, you give them the opportunity to see improvement.

Kathryn Lively is a freelance writer specializing in articles on wood furniture and online furniture stores.

Original article

The Secrets Of Good Posture

It is important to maintain good posture to avoid health problems. This includes having good posture when sitting, standing or sleeping. When sitting, it is important to sit upright with the back straight and shoulders back. You should avoid sitting on the front edge of the chair. You should sit back against a lumbar support to help maintain the curve in the low back.

You should also sit with your head back keeping it over your shoulders to help maintain the normal curve that should exist in the neck. Distribute your body weight evenly over both hips. Keep your hips and knees at 90 degrees and avoid crossing your legs. You should keep your feet flat on the floor. Avoid sitting for prolonged periods of time. Get up and move around at least every 30 minutes.

It also helps to stretch and walk around. Adjust the height of the chair so that you can sit up close to the desk or table. This helps to avoid leaning forward which can cause misaligned bones of the spine. Rest your arms and elbows on the chair and keep the shoulders relaxed.

You should avoid lifting heavy or awkward objects by yourself. As a general rule, avoid lifting objects that are more than 30 pounds. If you are lifting, make sure that you plant both feet firmly on the ground. If the object is lower than your waist, maintain the arch in your back and avoid bending at the waist. Bend at the knees and lift with your legs rather than your back.

If you must change directions, turn your foot in the direction you want to go rather than twisting at the waist. The rest of the body will follow to avoid twisting. Take little steps and go slow. If you are lifting an object from a shelf or table, slide the object to the edge first, then hold the object close to your body when carrying. Avoid lifting objects that are above the waist.

When you are sleeping, you should also maintain good posture. You should sleep in a position that helps to maintain the natural curves in the back. If you like to sleep on your back, it may help to sleep with a pillow under your knees. If you sleep on your side, a pillow between the legs can help. Sleep with your legs slightly bent, keeping them together. Always avoid sleeping on your stomach as this can strain your back and neck. Sleeping on a firm mattress is the best to help support the spine.

- Nathan Leavitt DC

Dr. Leavitt continues to educate and help others through natural chiropractic. To learn more of him, go here: Knoxville chiropractic
You can also see what others have said about him by clicking here: Knoxville chiropractic

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Is Your Workspace Affecting Your Health?

Working behind a desk used to be considered one of the safest occupations. Because really, what can you do to yourself sitting in front of computer. Many new studies have begun to show this type of work can, in fact, be harmful to your health.

Have you ever heard of the term "ergonomics"? This is the study of how the human body relates to tools and equipment. This term defines how the body, its cognitive abilities, and its movements 'fit' with the devices you use. For instance, ergonomics would determine how your back fits in your office chair.

When you work behind a desk, how you 'fit' with your computer, desk chair, handsfree headset, or even your keyboard can directly affect your health.

Ergonomics and Your Health

Do you think your job is a pain in the neck? Well, it might literally be. Consider the following if you want to avoid health hazards in the workplace.

Sore Eyes- The Survey of Ophthalmology recently released a report staying that regular computer users face the risk of dealing with blurred vision, double vision, red eyes, tired eyes, and burning eyes. Why? Because individuals who stare at computers all day blink 60% less often than those who don't. This leaves the eyes open to dust and dry air, causing dry eye problems. To avoid this problem, take the time to look away from the computer at least once every half hour.
Back Pain- Cutting costs when it comes to your office chair may end up costing you a bundle in chiropractic bills. Poor ergonomics in your office chair can cause both acute and chronic pain in the back. To avoid this problem, the chair should be adjusted to the right height so you are facing the computer screen head on. The back of the seat should be at a 90° so you are sitting up straight, and the chair should provide lumbar support for your lower back.
Neck Pain-Cradling a phone between your ear and shoulder while you attempt to use the computer or perform other office tasks can quickly lead to neck pain, and, according to the BBC, can even lead to a mini-stroke. Neck pain can also be caused by have to look down at or up at computer screens. Instead of using a regular phone, consider investing in a handsfree headset. This will allow you to perform your office tasks while speaking to your clients. Also, be sure your computer screen is directly in front of your eyes so you do not have to bend your neck.
Noise- A recent study by Cornell found that office workers who were employed in noisier offices were more likely to feel stressed and not take the time to make simple ergonomic adjustments, like adjusting the height of their computer screen or chair. The study also found that using hands free headsets with noise cancelling qualities were able to block out noise in the office so workers could concentrate on work, be more productive, and focus on proper ergonomics.

While you may think that working behind a desk will keep you safe, think again. Without proper ergonomics, you could be facing some serious health hazards. Avoid health problems by investing in a great office chair, a handsfree headset, and making sure your workstation is adjusted so you are staring directly at the computer screen.

For more information on handsfree headsets, please visit Corporate Telecommunications. We are the leading distributor of headsets, handsets, audio conferencing, call recording and voice and data installation equipment. Whether you are purchasing equipment for a national call center, a small sales staff, or for personal use, we pride ourselves on customer satisfaction. With over 3,000 products to choose from, next working day delivery on 98% of all orders, and superior customer service, you can count on us for all of your telecommunication needs.

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Benefits of Ergonomic Accessories in the Work Place

There are many ergonomic issues that workers are exposed to in the office. Ergonomic accessories are specifically designed to make things more comfortable to use and reduce problems associated with work related injuries. Office workers should be encouraged to make use of ergonomic accessories in the work place. This will help them to work more comfortably and efficiently and also prevent injuries. There are a lot of benefits that a typical office worker can gain from using ergonomic accessories.

The first benefit is to reduce the incidents of work related injuries as mentioned above. For example, it has been noted that office workers who spend a lot of time sitting using computers are prone to back and neck problems and injuries. In order to reduce the occurrence of such injuries, ergonomic computer chairs and adjustable monitor risers are used. Ergonomic computer chairs are designed to provide adjustable back support when someone is using the computer. These ergonomic computer chairs are effective when used with an adjustable monitor riser and an ergonomic computer desk.

The other benefit of using ergonomic accessories at work is that it can save a lot of time. When workers get injuries at work, their absence means lost work time along with higher medical costs. Therefore, using ergonomic computer chairs and related ergonomic accessories improves work time efficiency. In addition, since an ergonomic computer chair is comfortable and alleviates discomfort, workers can sit on them for longer time without getting tired. This reduces breaks needed during work time.

The third benefit of ergonomic accessories is an increase in productivity. When workers are more comfortable, they are bound to be more productive as compared to when they are not comfortable. A worker using an ergonomic desk chair is more productive as compared to a worker who does not. There are also similar benefits provided by sit-stand ergonomic work stations. These increase efficiency because if a worker is tired of working while sitting they can stand and still continue working. Therefore, they can work while setting or standing.

Efficiency is another benefit provided by ergonomic accessories. An ergonomic desk is made to increase efficiency. This is because it can be used with other accessories such as an ergonomic footrest and back rest. This improves work efficiently since there is no discomfort. An ergonomic desk also makes work easier since the worker has mastered how to use the work station. In fact, the amount of time taken to complete tasks is reduced when using an ergonomic desk.

Finally, ergonomic accessories are highly beneficial because they can be customized. This means that they can be made to suit the workers and address their office needs. Ergonomic computer chairs can accommodate a variety of workers. This is opposed to the old system where only one type of computer chair was bought, and everyone is forced to use it. These ergonomic accessories are designed to suit different heights, size and weights along with the tools used by a worker. Employees who have certain conditions or those with disabilities can still work comfortably. Therefore, there are a lot of benefits that can be realized from using ergonomic accessories. The ergonomic office furniture and ergonomic accessories sold by Office Relief provide all the above mentioned benefits to office workers.

J Robert Johnson is the author of this article on ergonomic office furniture. Find more information, about ergonomic products here.

Original article

Sit Your Way Into Good Health With the Varier Variable Balans Chair

Being chained to your desk, whether at home or in the office, might mean being productive, but it certainly does not bode well for your body. For this reason, a whole new science, referred to as ergonomics, was born and applied to chair design. The discipline is focused on finding ways to ensure, that despite the many hours you sit in front of the computer, it will not take a toll on your spine and overall health.

Among the most famous of the ergonomically-designed chairs is the Varier Variable Balans Chair - the original kneeling chair.

Features

Developed by Hans Christian Mengshoel together with designer Peter Opsvik in 1979, the Varier Variable Balans Chair is believed to be the benchmark when you talk about kneeling chair design. It was created so that when you sit, you appear to be kneeling. This is because the thighs are positioned at an angle of about 60 to 70 degrees with your shins resting on a padded "shin rest" and supporting some of your body weight.

Aside from this, Varier Variable Balans Chair offers additional unique features. For starters, it encourages active sitting via forward sloped seats and the curved runners, which allow for gentle rocking motion. Its design also allows for variation in movement, which is important in the science of ergonomics.

The idea behind the Varier Variable Balans Chair is simple --- tilt forward as you work and rock backward as you relax. The important thing is whichever position you are in, your spine is perfectly and completely supported.

Benefits

The Varier Variable Balans Chair was designed to reduce strain on the lower back which results from prolonged sitting. This is accomplished by putting the body in a leaning position, which forces you to straighten your back and maintain the "S" position to promote spinal alignment.

In addition, the chair's unique design will also force your abdominal muscles and upper thigh muscles to work continuously while taking pressure off your lower lumbar and preventing shoulder and neck tension.

Of course, with your back straight and your body in constant motion, you will eventually reap the following health benefits:

- Improved oxygen and blood circulation

- Increased oxygen intake

- Improved mental concentration and creativity

- Increased alertness

- Increased energy

Not surprisingly, the Varier Variable Balans Chair is not only ideal for adults but also recommended for adolescents as its benefits improve their homework performance.

Wellness Matters

If you are suffering from lower back pain and bad posture, you know it is time to invest in a proper chair. With its modern and versatile design, the Varier Variable Balans Chair delivers on its promise to improve your posture and promote overall health.

For more information on the Varier Variable Balans chair, visit http://www.fountainheadint.com/.

Original article

Varier Gravity Chair - Defying Gravity in Absolute Comfort

Reinventing the chair is a good idea if the purpose is to improve posture and well being. A well thought-out concept for seating will not be confined to securing our backs and bottoms, it will be designed to rejuvenate the entire body and mind. This is where the Varier Gravity Chair delivers while many others fall short. The science of ergonomics has taught us that the things we use on a day to day basis can work to our detriment. The regular upright chair for instance can indeed be harmful to our health.

Defying Gravity

Varier Gravity Chair allows your body to defy gravity and remove all the pressure that you would otherwise experience with a regular home or office chair. This chair is designed to take care of the entire body, from the head, shoulders, back, arms and legs. It is so much more than a recliner. It is highly adjustable and allows you to sit upright, lounge back and even raise your legs above your chest to promote proper blood circulation. It is contoured in such a way as to provide maximum support for the neck and spine, and the extremities.

Help for Home-Based Workers

The growth of home-offices has added to the growing demand for ergonomically-correct chairs. When you work from home you are not bound by the regimented hours in a formal office environment. Sometimes people who work from home get caught up in the project they are doing that they sometimes forget to rest and recharge. With the Varier Gravity Chair, the worker can work in various comfortable positions without putting a strain on their bodies. They can also unwind without getting up by simply repositioning themselves for a power nap.

The Varier Gravity Chair has also been making waves in the office environment. Business owners have now gained awareness about the importance of securing the comfort and safety of their people in their own work spaces while improving their work output. The quality of the power nap afforded by the Varier Gravity Chair not only boosts energy, it stretches the productive hours of employees by pumping up their work juices.

Personal or Business Use

If you care for your health and that of your loved ones then you cannot go wrong with the Varier Gravity Chair. If you are a business owner who wants to retain energetic and productive employees, you would do well to invest in this piece of office furniture.

For more information on the Varier line of active sitting solutions, visit http://www.fountainheadint.com/.

Original article

Ergonomic In The Office

As an ergonomics consultant, I'm often asked by clients, "How can I become more ergonomic in the office?" Working in this field, I see all of the misuses of the word "ergonomic." Most of the time, it will show its head on an advertisement for a product that they consider "ergonomic." What exactly does this mean?

To me, the term ergonomics means fitting a task with a worker. So, going back to the original question, "How can I become more ergonomic in the office?" The first step to becoming more ergonomic in the office is to IDENTIFY YOUR BEHAVIORS! Try to notice your postures throughout the day. If you are feeling pain or discomfort, what are you doing to cause those issues? There is ALWAYS a root cause. If your neck is hurting you, where are you looking most often? Does your monitor or paper document require you to turn your neck or do you have to look down at your laptop? Maybe you notice low back pain occurring every day. Do you have to reach to type or mouse? Is your screen too far away from your eyes causing you to lean forward to read the text on it?

As humans, we are very good at developing bad habits. Unfortunately for all of us, the more we practice these bad habits, the better we are at executing them. A majority of the injuries I see are not caused by repetitive tasks, but rather bad habits. Do you cross your legs when you sit? Do you keep possessions such as a wallet in your back pocket while you're sitting? Habits such as these can affect the positioning of the spine which compromises its resilience. Once you've identified your behaviors, the second step to becoming more ergonomic in the office is to IDENTIFY YOUR LIMITATIONS!

Let's go back to the neck pain example. Maybe you've identified that your neck is hurting because you're staring downward at your laptop screen all day. The limitation here is that the screen is set at a fixed height which happens to be too low for your viewing angle to maintain a neutral neck position. This is the bread and butter of ergonomics. By setting your laptop onto a stand (or even a few books) and connecting an external keyboard and mouse (because your laptop keyboard will now be too high), you've now solved the behavior and limitation by incorporating a solution that FITS YOU TO THE TASK. Even better, it doesn't always take an expensive "ergonomic product" to solve the problem.

To recap, ergonomics is no more difficult than identifying your behaviors, identifying your limitations, then coming up with a solution.

Patrick Lohman, MS, CSCS, is an ergonomics consultant/fitness and nutrition specialist for many large corporations and small businesses across the U.S. He has worked with thousands of end users, helping them reach their fitness/nutrition goals and finding creative solutions to their health and productivity issues.

Are you a high-duration computer user? Do you suffer from a lack of mental focus, eye strain, back/shoulder/neck discomfort, or other general health risks from your sedentary lifestyle. Try a solution that's customized just for you! Office Strong is a natural dietary supplement that is specifically formulated for the inactive lifestyle of computer users. It works to improve focus, energy, memory, eye health, circulation, nerve function, discomfort, fatigue, and other ergonomic issues. Learn more at http://www.getofficestrong.com/ or http://www.facebook.com/getofficestrong

Original article

Health on Computer: How Are Computers Degrading Your Overall Health?

How could a small device such as a laptop or smart phone have such serious long-term effects on your body? Could computers and technology really be negatively affecting your wellbeing? Absolutely! Although these devices may seem harmless (as I'm sure your using one right now as you read this), they can have a serious repercussions over time.

As an ergonomics consultant and a fitness & nutrition enthusiast, I have the opportunity to notice and uncover the HUGE negative impact that computers have on human health. How, you might ask?

There are many risk factors, but I'm going to touch on the most important one which is lack of movement. Your body requires movement. By getting up and regularly moving around, you can solve a lot of these developing issues. One type of risk that develops from lack of movement is musculoskeletal risks (muscles, tendons, joints, bones, eyes). Movement helps increase circulation. The enhanced blood flow delivers fresh oxygen to fatigued areas as well as removes lactic acid that causes discomfort. Movement also keeps your spine healthy. Every time you sit down, your spine begins to lose fluid, leaving you more susceptible to injury. As you get up and move around, your spine regenerates this fluid which reduces compression of your spinal discs and prevents them from rubbing against each other.

Not only can lack of movement cause musculoskeletal risks, it can also affect your cardiovascular system. Technology has continually allowed the human race to become lazy. Instead of walking, we drive cars. Instead of manual labor, we type on computers. Instead of walking in the park, we play video games. Just as the musculoskeletal system requires movement, your cardiovascular system also requires movement (if not more)! The more sedentary lifestyle that one leads, the more susceptible they become to diseases such as coronary heart disease, diabetes, obesity and atherosclerosis.

The final risk factor brought on by lack of movement that I wanted to mention is stress. Many studies suggest that physically active individuals have lower rates of anxiety and depression than sedentary individuals. Unfortunately, if you work at a computer 40-50 hours a week, and watch TV another 10-20 hours, you could already be considered sedentary, even if you exercise regularly. The brain requires movement and caloric expenditure for proper functioning and wellbeing.

These are just a few of the issues that I see every day working with individuals in an office or technology-based job setting. The solution? Get up and move around! Park in the furthest parking spot, drink lots of water to force more bathroom breaks, plan "walking meetings" when possible, and walk or go exercise during your lunch. If you think these risks are going to suddenly disappear, you're wrong unless you do something about it! Be proactive with your health. Incorporate plenty of movement throughout your day, exercise regularly, and watch what you eat.

Patrick Lohman, MS, CSCS, is an ergonomics consultant/fitness and nutrition specialist for many large corporations and small businesses across the U.S. He has worked with thousands of end users, helping them reach their fitness/nutrition goals and finding creative solutions to their health and productivity issues.

Are you a high-duration computer user? Do you suffer from a lack of mental focus, eye strain, back/shoulder/neck discomfort, or other general health risks from your sedentary lifestyle. Try a solution that's customized just for you! Office Strong is a natural dietary supplement that is specifically formulated for the inactive lifestyle of computer users. It works to improve focus, energy, memory, eye health, circulation, nerve function, discomfort, fatigue, and other ergonomic issues. Learn more at http://www.getofficestrong.com/ or http://www.facebook.com/getofficestrong

Original article

What Is a Sit Stand Stool?

 Have you been finding yourself feeling like your workstation and office chair are lower than your fellow coworkers as of late? There is quite possibly a reasonable explanation for this, as a new unique form of seating has quickly emerged into more workspaces with its growing popularity. This new wave of ergonomic seating is known as sit stand seating. What once began as a trend in industrial work places with assembly or production lines where workers are required to stand for multiple hours throughout the day has now been making its way into more traditional office settings where employees are required to sit for the majority of their work day. The negative health effects associated with sitting for extended periods of time quickly brought upon the need for a healthier work station set up and along came the sit stand stool.

A sit stand stool enables the user to relieve stress when standing for long durations of time. With its small footprint, this stool takes up a limited amount of space making it a viable option for those that have a small office space to work with or spaces where employees work within close proximity of one another. These stools are designed to allow the user to lean back against while standing when they need a break or to sit on when their legs become fatigued. They are armless and comes with stationary rubber glides to keep the chair in place when the user leans back.

With the dramatic growth in popularity over the recent years combined with the increase in demand, there are now many different sit stand models available for purchase. The most popular type is the industrial model, a solid choice for industrial environments where assembly lines are used. Industrial sit stand stools typically feature adjustable seat height, steel frame design, seat angle adjustment, and a puncture resistant seat. Another popular version is the upholstered ergonomic sit stand stool. These are more common in the office environments with their ability to blend in with pre-existing furniture designs and office decor. They also have the ability to adjust the seat height along with the seat angle. A newer model that has been released recently is the saddle sit stand stool allowing the user to lean against the stool or sit in a widened stance to fit the saddle curved seat.

Sit stand stools are best used at extended height work stations or sit stand desks where workers have the option to sit or stand throughout the day. By making it possible to both sit and stand while working, you are then able to gain much more movement and variation throughout the day thereby creating a healthier work environment. This additional movement relieves aching muscles and changes the focus from feeling uncomfortable in an office chair to what should be your main focus, your work! Key benefits of using these specialized stools include better health by pressure relief on the spine and pelvic area, higher energy levels, improved work comfort, higher productivity, better blood circulation, and stronger muscles.

Whether you are looking to find an alternative solution for your uncomfortable outdated office chair or simply want to take part in the ever-growing trend of working at a sit stand work station, a sit stand stool is both a healthy and ergonomic option.

Chelsea Alves is the marketing manager for Sitbetter.com, a company with more than 30 years experience in the office seating and office furniture industry. Dedicated to finding the best chairs for you, at the best price possible, with the best customer service available. For more information on sit stand stools please visit http://www.sitbetter.com/sorted/search/stools/Sit_Stand_Stools/

Original article

Powering A Classroom

Powering an educational establishment is a big task. An entire school is usually on full power for twelve hours a day, with some teachers getting to work at 7:30am to prepare for the day or kitchen staff coming in to open up a breakfast club and prepare school lunches. Although the children may leave at 3:30, many teachers stay behind for several hours after closing time to complete marking or prepare their work for the next day. Powering a school is a huge job, but even powering an individual classroom is a massive task. A modern classroom has enough computers for every child and many have interactive touch screens to aid learning. Managing power in a classroom, particularly managing it safely, can be a difficult job.

One of the most important parts of powering a classroom, which many people forget about, is getting the lighting right. The lighting in a classroom needs to be perfect; bright enough to see but not so bright that children and teachers get headaches. Lighting that is too bright can often make people feel more tired and prevent them from learning. A good way to prevent this is to have a system of light switches that allow some lights to be on while others are off. Classrooms can now have intelligent lighting systems where the lights can be programmed in advance so they turn on and off automatically at set times. Dimmer switches are also useful to have in classrooms so lighting can be changed according to the amount of light coming through the window rather than just on and off.

If students have their own computers, there should be cable trunking systems in place to protect the wiring and stop children from tripping over loose cables. If the computers are along the walls, a cable trunking system will keep cables pressed against the wall. If the cable trunking system is large enough it will also protect a power distribution unit. Power distribution units will allow lots of computers to be plugged in to one place and help keep the cables together in the cable trunking system.

Ergonomic workstations will also be beneficial in a classroom as it is important that children learn how to sit and work comfortably at a young age, especially now many jobs involve working at a computer all day. Adjustable monitor stands means that students can move their computer screens to a place that is comfortable for them and allows them to work happily.

Effective power management and space management is very important in any learning environment. Without adequate space and power resources, children may find it difficult to learn. Computer skills are now taught at a very early age and children should be able to use them effectively and understand why using computers is so important.

Original article

How to Avoid Leg Pain at Work

Let's face the facts, work typically takes up the majority of most people's days with some of us spending up to 12 hours a day in a seated position. Whether you work 4 hours a day seated or 10, chances are you have experienced some form of discomfort while working. While sometimes it can be expensive to relieve work related injuries pertaining to back pain as most of the time this can only be remedied with the use of an ergonomic office chair, leg discomfort is an easier and less costly problem to fix.

Do you ever feel your legs start to feel uncomfortable while sitting in your office chair? Maybe they start to feel heavy or maybe you begin to experience the irritating feeling of your legs falling asleep. This pain can eventually turn to numbness and move into your thighs creating a distracting and uncomfortable work environment. Luckily most leg related pain experienced on the job can be easily relieved by simply adjusting your current office chair.

Leg pain can be attributed to a number of different factors related to your office chair, which is why it is important to determine which pertains to your circumstances. The first common culprit may be that your chair is not adjusted at the right height for your legs. This is a common problem that shorter or taller people experience, however it can affect anyone who does not have their chair height adjusted properly. You should be able to keep your feet firmly placed on the ground or on a foot rest, with your knees bent at a 90° angle. If your chair can not be properly adjusted to you, consider looking for a petite office chair if you are shorter or a big and tall office chair if you are taller. These speciality chairs are specifically designed for users that do not fit the typical office chair mold. High quality and more ergonomic manufacturers will offer alternative size gas lifts allowing users who find that a standard gas lift is not advisable for them to obtain the correct seat height setting.

In order to determine the seat height needed for you to sit comfortably without experiencing leg pain you will need to take a few simple measurements. First, measure from the floor to the inside of your knee-joint without shoes on. Once you have this measurement, check to see if your chair will adjust a little up or down from this measurement, measuring from the floor to the top of the seat. If your chair is capable of reaching this height, then you should be able to find your ideal setting. If your chair is too short or too tall, you may want to consider purchasing a different office chair that will allow for this height adjustment.

After adjusting your seat height, if you still find that the pain persists other culprits could be an inadequate seat depth or poor quality foam on the seat cushion. The depth of the seat is crucial as this determines how much coverage your thighs will receive when sitting. A chair with a seat depth that is too short will not provide the support needed to sit comfortably for hours on end. If a seat depth is too long, it can cut off the circulation to your legs and jut into the back of your knee caps. You also may find yourself scooting forward and sitting in an unnatural position which will lead to back pain. Unfortunately, if your seat depth is not where you need it to be and you do not have a seat slider to pull out your seat if a longer depth is needed, your only option may be to purchase a new office chair. The same can be said for a cheap office chair that's seat foam has been flattened or deteriorated from use.

If you find you are in the market for a new chair, make sure to take the proper measurements as aforementioned to ensure that your chair will meet your needs. Most online retailers provide all the information needed to ensure that you choose the correct chair including the chair's seat depth and seat height range. If you can not locate this information, be sure to ask a customer service representative prior to ordering. When trying to determine the quality of a chair's seat foam, a good place to start looking is at the manufacturer's warranty. Most high quality manufacturers will have at least a 5 year warranty on their chair's seat foam. And above all else, be certain not to sit in a chair that is fixed in height such as a dining room chair or meeting chair as not only will you experience leg pain but you may experience back pain as well.

Chelsea Alves is the marketing manager for Sitbetter.com, a company with more than 30 years experience in the office seating and office furniture industry. Dedicated to finding the best chairs for you, at the best price possible, with the best customer service available. For more information on high quality office chairs please visit http://www.sitbetter.com/

Original article

The Lumbar Support on Your Chair For Optimum Comfort

Working for long hours while seated creates high tendency of getting backaches and other bodily pains caused by the said static position of the body for everyday of one's life. Thankfully, the ingenious minds of our generation have innovated a chair that provides complete support and comfort to all parts of the body especially the back part. The spines at the back of our body virtually hold all of our body parts into one system. As we sit, we seek not just support to our buttocks but also for our back especially for the spines since they are burdened by keeping all our pieces up together. As we sit, stand, walk, run, and even lie down, our back plays a very vital and indispensable role. But in all of these mentioned activities, it is the sitting part that seems to cause less comfort especially if the chair has no back support or even if it has but lacks the proper lumbar support.

The need for a lumbar support has arisen due to the increasing jobs that require long hours of staying at the office doing paper works, telephone communication, encoding, and many more that prevent the person from frequently standing up to get some required stretching. Worst is, most of these offices do not provide their employees with the proper chair that has lumbar support. Take for example the cases of call center agents. They are required to be at their post for the whole duration of their duty to answer calls from clients. An eight-hour work everyday does not seem to be a relaxing sitting position. It causes severe contractions, tensions, and pains at the back of the person due to prolonged improper sitting position.

Thus, a chair that has a lumbar support should be provided for these kinds of employees. This lumbar support must also be adjustable for optimum comfort of the person sitting on it. A proper adjustment of the lumbar support for optimum comfort is one that perfectly fits and suits with the shape and structure of the lower back part of the person. It should be adjusted in such a manner that it does not let any part at the back of the curved body shape lack any immediate and actual support.

A worker that has a chair with properly-adjusted lumbar support for optimum comfort results in a better job performance, higher quality of production, and a happier and healthier workplace for everyone. Hence, if you are concerned with your workers welfare and desires to provide them with the best comfort and protection while working, then one of the best way to show such care is by providing them with chairs that have adjustable lumbar support for them to avoid sever backaches and other body pains due to the nature of their jobs. Hence, the fear of possibility of getting diseases and pains due to improper sitting position is now gone with the help of adjustable lumbar support mechanisms in modern chairs.

Marion Mccants enjoys writing about massaging chair and massage chair ratings as well as related products.

Original article

The Health Benefits Gained From Ergonomic Chairs

It is important to understand that bad posture when sat at your desk can cause a multitude of problems, such as bad backs, shoulder pain, and neck pain, if any of these symptoms are affecting you then you need to look for good quality ergonomic chairs.

There is a wide selection of these types of chairs from many different manufactures, choosing one can be very daunting if you are not sure what to look for. In this article we will explain some of the factors involved when looking to purchase an ergonomic chair, this should help you in making an informed decision on which chair would be right for you.

A proper ergonomic chair will allow you to sit for long periods of time and preserve the all important spine angle in your body, this helps to keep those muscles relaxed when sat in a chair which has the side effect of relieving pressure that builds up in your joints.

The important factors to consider when looking to buy ergonomic chairs are, first you should make sure the chair can move freely in any direction. You should also look for chairs that include a headrest and armrests, both these factors will give you the support you need for your neck, shoulders and arms this relieves pressure in these areas and makes sitting in the chair for long periods of time much more comfortable.

The cost can be a big factor when people are looking to buy ergonomic chairs, you can find that they can range from a few hundred dollars to well over a thousand dollars for top of the range models. This is when you have to do your research and make sure the chair you are looking at has all the necessary features you need, this is a task you should spend a bit of time on as you will be spending a lot of time sat in your chair as well as you're hard earned money.

I have done some research and found that the chairs costing around $300 to $500 had all the things you should look for in an ergonomically designed chair, although this seems a lot of money to pay for a chair do not let this put you of buying one. The benefits of owning the correct chair for you far out way the initial cost involved, the right chair makes a difference to your work and your skeletal health.

You will be able to see the benefits very quickly once you start using these chairs, you should feel more relaxed and comfortable when doing your work at your desk. So if you spend a lot of time sat at your desk at work or at home, then you should go online and check out some of the ergonomic chairs that are available.

If you are searching for more information on ergonomic chairs then visit us at http://newergonomicchairs.net/ to learn more. Here you can also find information on the popular leather desk chair.

Original article

A Simple Back Exercise Regimen and Common Sense to Go With a Desk Job

A desk job to someone who has a weak back can be quite a thing to be stuck with. That's what most people in such a position end up thinking. It doesn't have to be that way however. Not unless one is chained to their desk. The thing is, as much as we seem to love sitting these days, that's not how our bodies were designed to be. If being at your work station requires you to slouch there, staring at your computer all the time, you can be sure that you are placing quite a bit of stress on all the muscles that support your spine. At some point, your muscles will stop being able to hold the pose any longer, and will slip a little bit. This is when the discs between your vertebrae will begin to feel little pressure, and experience pain and stiffness. Surprisingly, the best thing you can do for a painful back is to take up a bit of back exercise. Actually, you need to take up regular back exercises all through every day that you need to be at your desk.

So you need to get up and move - at least once every half-hour through the entire time that you are at your desk in the office. But that doesn't mean that you can let your time spent thinking go without any scrutiny. Offices spend a great deal of money on ergonomic office chairs to help their employees stay healthy. If you've been given an ergonomic chair, it's about time you learned to use it. You need to make sure that the height, the angle, the lumbar tilt, the seat length and every other adjustment allowed is properly set. But an ergonomic chair can't help you do everything right.

Let's say that you're sitting there at your desk and your desk telephone is far to your right. Every time it rings, you twist your body at the waist to reach for it. Now that is a terrible thing to do to your back. Twisting motions are a no-no. In fact, that's what that ergonomic office chair of yours swivels for. You are supposed to swivel your whole body, chair and all, to reach for anything. And then, you are to make sure that you sit with your feet flat on the ground. You need to adjust the height of your chair to make sure that you can do this. And you aren't supposed to sit with your legs crossed or anything. That places extra stress on your back. But apart from all these, pain that comes from sitting too long at your desk is easily taken care of with a regular back exercise regimen.

Now that you've learned that your ergonomic office chair's your back's best friend in the office, let's get on with how you can exercise your back to relax the build-up of tension. Walking is about the cheapest and best exercise you can think of for your back. It's a nice, rhythmic, coordinated set of movements that will work everything in your lower back like a good massage does. Yoga and Pilates have great back exercise routines that can strengthen your lower back muscles and make you a lot more flexible too. But remember, lots of people have found injury rather than healing through yoga. You need to be sure that you go slow, and go with a proper certified instructor.

Avihenda Summerton loves to write interesting health and beauty articles on Facial Skin Care and the like. Be sure to drop by our site at http://www.healthinfoonline.net/ to learn more about health and fitness routines and topics.

Original article

Dynamics of The Erogonomic Chair

For most of us, as the winter months set in, we spend less time outside and more time inside.... sitting. We sit to have breakfast, sit on our drive into work or school, sit in our office and then come home after work to sit to watch TV. The detrimental effects of a sedentary lifestyle are well-documented and more effort needs to be placed on physical activity. But we can't ignore that we do need to sit - some of us for many hours. So, just as those who run a lot buy the best shoes, those of us who sit a lot must find the best in chair adjustability, support and comfort. Sitting in itself is a specialized activity and changes based on our job tasks. Architects, dentists, administrators all require unique features to their chairs. There are, however, key features that all chairs should possess, with the most important being stability and adjustability.

Stability
The chair is our base of support and affects all other surroundings. The chair should be positioned on a five point base that moves easily around the workstation. Selected chairs should not make the tasks more difficult so it is important to consider the job tasks and the surroundings. Sometimes chairs with castors or wheels are used when a stable and stationary work position would be better. If chairs with casters are needed, choose ones that match the type of flooring you have (carpeting or hard floors).

Adjustability
Adjustability of the chair is the most important. Not only do your tasks differ throughout the day but the user of the chair may change as well. The chair needs to be adjusted to fit your body dimensions and your tasks throughout the day. At a minimum, the seat height, the backrest, seat pan and arm rests should all be adjustable. To ensure your chair is properly adjusted, refer to the diagram below.

SEAT HEIGHT - Thighs horizontal to the floor or sloping slightly downward, knee angle 90°-100° and feet flat on the floor or foot rest.SEAT ANGLE - The seat angle should be varied from forward to backward throughout the day.SEAT DEPTH - Leave approximately a 3 finger width of clearance between the back of the knee and the front of the seat.BACK REST HEIGHT - The lumbar support should be about 2 inches above the waist.BACK REST ANGLE - Locked at greater than 90° so the angle between your upper body and thighs is greater than 90°. Your back should be in contact with the backrest of your chair at all times.TILT TENSION - Adjust to suit your weight so that the chair moves with you in a controlled and effortless manner as you shift your weight forward and backward.ARM RESTS - Adjust to lightly support your forearms to reduce muscle activity in your neck and shoulders without causing your shoulders to rise. They should not prevent you from getting close to the work surface.KEYBOARD - Adjust so that the keyboard is 2 to 3 CM below your elbow height when sitting. Elbows should be at your sides and bent at 90°. The F6 key should be centered to your body.MONITOR HEIGHT - Should be placed so that the top of the screen is at an eye level so that your eyes rest on the upper third of the screen. Monitor should be centered to your body.MONITOR DISTANCE - Approximately an arm's length from your eyes.

Brenda Rusnak is a health care specialist who writes about health-aging and prevention.

For more information about healthy-aging and Brenda Rusnak, check her out on Inside Toronto.

Original article

Work and Shoulder Problems: Why the Shoulders Are at Risk of Injury on the Job

Depending on the job, every part of the body is at risk for work-related injury and dysfunction. Occupations that involve manual material handling and other physical labor obviously pose more risk to body damage than do desk jobs. However, when it comes to the neck and shoulder, whose functions are integrated into almost every work activity, the pool of jobs that can bring about pain is very large. Looking at the shoulder specifically, it can be difficult to connect pain to work tasks. The shoulder works so closely with the neck and arms that problems in the shoulders can show up as pain elsewhere. Since the shoulder is taxed during daily activities outside of work, it can be hard to miss the relationship between pain caused by the shoulder and work tasks. Extensive research has shown, however, that in cases of chronic pain and pain that limits activity, the relationship between work activity and shoulder symptoms are too strong to ignore. The shoulder is a versatile and complex joint that is easily affected by several activities. 

The shoulder is comprised of 4 separate boney and musculotendinous joints and has the greatest range of motion of all other joints in the body. Muscles acting on the shoulder go far beyond the rotator cuff muscles everyone is familiar with. In addition to moving the shoulder, muscles can be taxed by stabilizing the shoulder. Shoulder stabilization is necessary in a number of activities that can also include neck, arm, and back movement. The complexity of the shoulder joint and its relationship to the rest of the body can create some very frustrating diagnosis issues. Just as problems in the neck can be felt as pain elsewhere, shoulder stress can travel up the neck, down the arms, into the chest, and into the back depending on what part of the shoulder is affected. When a person "protects" a part of his body to minimize the pain, he may actually exacerbate the problem by demanding more damaging action at the source of pain in order to compensate for it. 

In a work setting, the most likely culprits for shoulder dysfunction are repetitive motion and static posture. In an exercise regimen, these forces on the shoulder (or anywhere) can build strength. This is true in the workplace, too, but the difference is after that exercise, the muscles are allowed to rest and often are stretched. Placing the arm at various angles and putting stress on the shoulder at work without allowing the joint to recover can lead to a variety of problems. Some of the most common issues involving the shoulder are: tendonitis, bursitis, frozen shoulder, impingement syndrome, degenerative joint disease, and arthritis. 

Any kind of pain is a signal from the body to stop or change activity. If work is placing too much stress on any part of the body, change needs to happen immediately. The longer pain is ignored and activity continues, the more debilitating an issue can become. This can lead to less efficient work, time loss, mistakes, and medical care - all costly and unwanted by any employee or employer. Minimizing the risk of injury can be accomplished with a number of ergonomic solutions. Some may be as simple as varying work tasks or incorporating more breaks. Others may involve changes to a work station or using a device to eliminate an activity. In any case, it benefits both the health of employees and business to identify possible threats to well-being and eliminate them.

Carol Olin is Vice President of Americarts USA, a manufacturer of material handling carts and platform carts. Americart USA can address your material transport needs with a low cost motorized cart that can be used in a variety of industries.

Original article

Office Fitness and the Mighty Micro-Pause

The mighty micro-pause is a simple way to improve office fitness. Maybe you have heard of the term "micro-pause", maybe you haven't, either way it doesn't matter. What does matter is taking them.

What it means is taking a short break while you are doing work. Sitting at a computer for more than two hours without getting up and moving will make you feel tight, grumpy, and you're also likely to reduce productivity. Human bodies are constantly adapting, and if you sit in one position for a long time, muscles, joints, and nerves adapt to this position, creating imbalances in the body and can lead to short term and long term problems. Think of a 80-year-old you see getting up from a park bench. They may look like they are still hunched over. This is happening to all of us who sit a lot. The good news is these unwanted adaptations can be reversed by a few simple office-based exercises.

If working at a computer for more than two hours I strongly recommend you take one of these short breaks. These simple tips will help to maintain office fitness. It might be just five minutes, at least every two hours, where I advise you:

get up out of the chair and move

This will help to improve circulation, joint mobility and lubrication, assist with lossening tight muscles, and help to give your brain a rest from concentrating on the computer screen for hours.

walk for at least a minuteroll your shoulders back x 5

This reverses the common rounded stiff shoulders associated with sitting at a computer all day.

This will help to stretch the muscles around your chest, back and arms.

turn your neck slowly left and right x5

This can help keep your neck mobile to prevent office-related headaches

stretch your arms backwards, while squeezing your shoulder blades back, hold for 20 secondshave a seat, and gently rotate your trunk left and right x5

This will help to ease the stiffness in the middle of your shoulder blades

With any exercise program start gently and build up. Gently stretch, and avoid pushing in to pain. Your body will adapt as it gets used to these corrective exercises.

Maintaining office fitness with micro-pauses can help you to reduce excessive muscle tension, stretch out tight muscles, improve circulation, and make you feel human again! Maintaining office fitness is simple, free, it feels good and is good for you!

If you have any significant stiffness with these movements, or experience discomfort consult your physiotherapist.

For advice and recommendations to keep you fit and healthy in the office see http://www.fit2sit.wordpress.com/

Jaydn Nixon (BHSc, CSP, HPC)

Physiotherapist, Health Educator

Original article

How to Properly Adjust An Office Chair With Advanced Adjustments

Having an ergonomic office chair has become a necessary piece of office furniture for any business where employees are required to sit consecutively for multiple hours at a time. While purchasing an ergonomic chair is certainly the first step towards achieving a comfortable work environment, another essential step to take after purchasing is to fully understand how each adjustment works on your new ergonomic chair. No matter how adjustable a chair is, it will not benefit the user unless it is properly adjusted to meet their needs and specifications. If you have recently purchased an ergonomic office chair with advanced adjustments that go above and beyond the typical seat height adjustment most chairs come with standard, it is crucial to familiarize yourself with your new chair in order to utilize its full capabilities and comfort potential. By educating yourself on the features of your office chair, you will be able to properly adjust your chair to fit your body and you may even find yourself pleasantly surprised with additional features you were not even aware of when purchasing. We have outlined a few advanced adjustments found in highly ergonomic office chairs that your chair right now may have or may need, and how to properly use this adjustments.

Seat Slider - A seat slider is typically an add-on or an upgrade for most chairs, however it does come standard on some ergonomic office chairs. A chair that has a seat slider adjustment is advantageous to shorter or taller individuals as it allows for you to increase or decrease the depth of the seat. This is also a great feature to have if multiple people use the same office chair to accommodate the different heights of the users. A seat slider can be extended typically by pulling up on a lever located directly under the seat while simultaneously pulling the seat out to make the depth longer. If you would like a smaller seat depth you would pull up on the lever again and simultaneously push the seat in to make the depth shorter. A seat slider is always beneficial to have on any chair as it allows for you to have the correct seat depth for your body, without having a seat that is too long and hits the back of your knees or too short that your thighs do not receive enough support.

Air Lumbar Support - Air lumbar support is a pump built into the lower part of the chair's backrest that allows the user to inflate or deflate the level of support needed in the lumbar region. Because of its uniqueness, most office chairs do not come with air lumbar support and can only be found on more advanced ergonomic chairs, typically as an upgradable option. Air lumbar support is ideal for those who suffer from lower back pain and want to have the ability to determine the level of support they will receive in the lumbar region. Typically a hand pump can be found on the side of a chair's backrest and with this pump you can choose your level of support. Deflating is also a simple task, by simply pressing a button on the pump it will automatically return the chair's back to its original state.

Adjustable Headrest - Having a chair with an adjustable headrest allows the user to position the headrest in a position that is comfortable for both their neck and head. Depending on the chair, there are two ways to adjust a headrest. The first and easiest way, if your chair allows for it, is to manually adjust the headrest by simply moving it up and down or in and out until you reach your desired level of comfort. On other chairs with a less advanced adjustable headrest, you will have to unscrew a knob on the side of the headrest at which point you can then pull the headrest up or push it down until you find the right height. At this point, you could then would tighten the knob to keep the headrest in place. Having a chair with an adjustable headrest is helpful for those who suffer from upper back and neck pain by providing that extra support needed.

Back Angle Adjustment - A chair with back angle adjustment allows the user to position the angle of the backrest and lock it in place. To increase the angle of the back, lift the paddle up while putting your weight on the back of the chair until the desired angle is reached. Release the paddle to lock. To decrease the angle of the back, lift the paddle up while removing your weight from the back until you reach the desired angle. Release the paddle to lock into place. Back angle adjustment is best applied in environments where heavy tasking is required and typing with the back and a forward angle and seat with a downward angle is most comfortable. It can also be useful when you want to take a break from work and lean back in your chair.

Seat Angle Adjustment - Seat angle adjustment allows the user to determine the degree at which they would like to have their seat tilted at. To tilt the seat forward, first recline slightly in the chair and then rotate the handle clockwise until desired angle is reached. To return to the neutral position, rotate the handle counter-clockwise. Other chairs simply have a lever next to the seat which needs to be pulled up apply pressure to the front of the seat for a downward sloping angle or the back of the seat for an upward sloping angle. As aforementioned, a seat angle adjustment is most applicable in heavy tasking environments where long periods of typing may be involved.

While these adjustments are considered to be advanced they can be very valuable to have, especially for individuals that suffer from back and neck pain or as a preventative measure to avoid experiencing back pain. Ergonomic office chairs with advanced adjustments are normally more expensive in price, however they offer supreme levels of adjustability allowing the chair to be tailored to the individual while helping you sit healthy and happy at work. They are also more cost0-effective in the long run than a chair with basic adjustability that may break down after only a year or two of usage; advanced ergonomic chairs are designed to last ten years or longer with warranties that reflect this. Your wallet may not be happy but your back will thank you for years to come.

Chelsea Alves is the marketing manager for Sitbetter.com, a company with more than 30 years experience in the office seating and office furniture industry. Dedicated to finding the best chairs for you, at the best price possible, with the best customer service available. For more information on ergonomic office chairs suitable for any budget please visit http://www.sitbetter.com/

Original article

Ergonomic Desk Chairs - Choosing The Right Layout for Effective Workstation Ergonomics

A lot more companies nowadays are beginning to catch on to the concept of workstation ergonomics and productivity. These smart companies choose to start as early adopters to tap on the first mover advantage of enhanced work health, productivity, better bottom line as well as reduced medical claims and compensation. After all, in these days of economic downturn, any help to enhance the bottom line is very much appreciated. As most office managers are new to the concept of ergonomic workstations, ergonomic desk chairs and work desks, there are certain aspects they need to be aware of to be on the right track.

A good ergonomic workstation can have great impact on the health, safety, comfort as well as productivity of your workers. About 35 percent of work injuries and ailments originate from bad workplace ergonomics. Having ergonomically designed workstations can help to avoid unnecessary muscle strains and stress, thereby reducing work absenteeism, medical claims, and even worker turnover.

The basis of ergonomics is simply maintaining good postures whether you are sitting or standing. And directly affecting our postures is none other than our work desks, chairs and even our workstation layout.

A correctly designed work desk should be laid out with conveniently reachable equipment like computer and keyboard, phone, printer, file rack, and form racks and others. They should be arranged such that the items used most often are most accessible. The desk should have adjustable height for different applications and if that is not possible, it should be elbow height. There should also be sufficient empty space under the desk for your legs and thighs to move and leg to stretch.

Ergonomic desk chairs are critical in completing the picture of your ergonomically designed workstation. This is especially useful for companies whereby most of their staff are desk bound and involved very much in paperwork clearance. They not only help to reduce strain and aches from developing on your neck, shoulders and back, they also ensure that you feel refreshed after extended hours of sitting.

A real ergonomic desk chair comes with adjustable height, back rest, as well as seat pan. A lumbar support pillow is key aspect of the chair as it provides added support to the lower back where most pain and aches develop from slipped or dislocated discs.

Indeed, changing these elements can make an almost immediate impact on the general health of your staff which will eventually be reflected in enhanced productivity and better bottom line as well as reduced medical claims.

So Check out Ergomonic-Desk-Chairs.com for the full range of Ergonomic Chairs. Give yourself and your child a headstart in Spine Health and get Ergonomic Desk Chairs here.

Original article

Posture Myths

Your mom's advice to sit up straight and stand tall was well-intentioned. Unfortunately, few people have been taught how to maintain good posture. Instead, we've followed bad posture myths that cause muscle strain and make it even harder to achieve good alignment. See how easy it is to correct bad posture by learning which myths to ignore and what to do instead.

Myth #1 - Good posture is about looking good

People with good posture look better, more confident and believable that those with average posture. Standing upright also makes you taller, usually a half an inch taller, but alignment is more important than that. Poor posture compromises your ability to breathe, which dampens mental clarity and physical strength. Standing and sitting with good posture helps every system in the body, it minimizes the risk of injuries such as pulling muscles or repetitive strain injuries. Many common aches and pains are due to bad posture.

Myth #2 - The right way to stand or sit up is to pull your shoulders back

If you are slumped and pull your shoulders back, the biggest effect is to add tension in your neck, which is not a sustainable posture. The problem with a slouch isn't in the shoulders, it is the rib cage that drops forward. The solution is first and foremost to get grounded. If you're sitting that means both feet on the floor. If you're standing that means having your hips over your feet. The second step is to align your ribs over your hips. With your ankles, hips and ribs in line, the chest naturally lifts and the shoulders drop down and back. Viola!

Myth #3 - Good posture requires tension

If you've been taught to pull your shoulders back, correct posture will seem tense to you, but as you learned above, good posture starts from the ground up. Structural alignment requires core strength in the legs and deep abdominals, so the upper body is able to relax without tension. When you are developing your alignment, practice for a few minutes at a time and slowly build up to give your core muscles a chance to develop their good posture strength. Whenever you feel tension building, that's a sign that your core is not on line.

Myth #4 - Standing or sitting straight requires a straight spine

In slouched posture, the spine is shaped like a "C." A healthy spine naturally has curves that prevent injury. Small arches in the neck and low back should be maintained when sitting and standing, even when the spine is lengthening and the crown of the head is reaching for the sky. The spine is shaped like an elongated, tall "S" in good posture.

Make your mom proud with posture that looks good and nourishes your body. Start from the ground up, aligning head, ribs, and hips over your ankles, engaging your core, letting your upper body relax, and keeping the natural gentle curves in your spine. Take the time to practice healthy posture every day and soon it will be an effortless habit.

To learn more about alignment, posture and structural integration, visit http://www.undulationexercise.com/. Anita Boser, LMP, CHP, RYT 500 is a Certified Hellerwork Practitioner and Registered Yoga Teacher who has helped hundreds of people achieve better alignment.

Original article

How Could I Sit Comfortably in My Office Chair?

The Office for National Statistics declares that as working hours go up, noted low back pain in the overall human population are also growing - so much in fact that over 70% of us have problems with low back pain in the course of our working lives.

Nevertheless it will not end there. Without ergonomic and supporting seating systems you can develop long lasting terrible posture, repetitive strain injury, eyestrain, carpal tunnel symptoms, amplified anxiety, severe headaches and strain. It's more than enough to deliver you returning to bed- and also contacting the doctor. If you deal with terrible seating issues, we boost productiveness by bringing about a much healthier, more content working surroundings and substantially lessen time lost to illness amongst the employees.

How to pick the proper chair

Chair usage needs to be considered - any time precisely the same chair is employed each day, it ought to enable the person to vary and modify the sitting position often.

To begin with, and crucially, we'd like a chair that enables us to site in a situation which offers the correct support for the back, so you can obtain a well-supported and healthy balanced position for the spine.

The second thing is, we must sit in order that our pelvis is rotated a little bit forward and our thighs are angled in a very gentle downward direction, motivating good blood circulation to the feet, which needs to be flat to the floor, or possibly using a well-adjusted footrest.

Following, we must sit down near our own desks and get our work space wisely set up in order that everything we'd like is within close range of both our own eye and hand. Computer displays needs to be set in order that the top of monitor is flat to our eye line. Computer key-boards needs to be put parallel to as well as the proper distance with the edge of the desk, and needs to be about 10cm from the desk edge which means your fingertips rest in a relaxed manner on the keys. Your computer mouse and wrist needs to be supported plus the mouse needs to be within easy reach, to steer clear of stretching for it or rotating at a detrimental angle to reach it.

Furthermore, organize your work in order that you are pretty much looking right in front. Sit back inside your chair and relax your upper body against the backrest.

http://www.officeandchairs.co.uk

I have over 18 years experience in various capacities of marketing, customer service and event management in the public and private sectors. This has placed me into specialising in online marketing and SEO, and as part of my SEO, I write articles for my clients.

On a private level, I enjoy a healthy lifestyle, cycling, horse-riding and running. I have two teenage children and two poodles, who are my wonderful companions.

Original article