Good Posture Can Help Reduce Back Pain

Correct posture is a simple but very important way to keep the many intricate structures in the back and spine healthy.  It is much more than cosmetic - good posture and back support are critical to reducing the incidence and levels of back pain and neck pain.  Back support is especially important for patients who spend many hours sitting in an office chair or standing throughout the day.

Guidelines to Improve Posture:

For correction of poor posture, it is important to determine where improvement is needed, such as when sitting in an office chair.  Next, patients must work on changing daily habits to correct those areas.  This effort will improve back support and over time help decrease back pain and neck pain.  It will take some effort and perseverance, and will seem a little unnatural at first.  It is typical to feel uncomfortable, and even feel a little taller, but over time the new posture will seem natural and more comfortable.

Sitting Posture for Office Chairs

• Be sure the back is aligned against the back of the office chair.  Avoid slouching or leaning forward, especially when tired from sitting in the office chair for long periods.
• For long term sitting, be sure the chair is ergonomically designed to properly support the back and that it is a custom fit.
• When sitting in an office chair at a desk, arms should be flexed at a 75 to 90 degree angle at the elbows.  If this is not the case, the office chair should be adjusted accordingly.
• Knees should be even with the hips or slightly higher when sitting in an office chair.

Tips for Improving Posture and Ergonomics

• Know the warning signs of back pain caused by poor ergonomics and posture.  Back pain may be the result of poor ergonomics and posture if the back pain is worse at certain times of the day or week (such as after a long day sitting in an office chair in front of a computer, but not during the weekend); pain that starts in the neck and moves downwards into the upper back, lower back and extremities; pain that goes away after switching positions while sitting or standing; sudden back pain that is experienced with a new job, a new office chair, or a new car; and/or back pain that comes and goes for months.
• Get up and move. As muscles tire, slouching. slumping, and other poor postures become more likely; this in turn puts extra pressure on the neck and back.  In order to maintain a relaxed yet supported posture, change positions frequently.  One way is to take a break from sitting in an office chair every half hour for 2 minutes in order to stretch, stand, and walk.

Our offices provide on site ergonomic assessments and workplace wellness programs.  If you are interested in finding out more about proper office chair set-up, contact our Appleton office at 920-738-0200 or our Neenah office at 920-720-0660.

Article content from Spine-Health.com

Bemis Company Case Study - Workplace Wellness

The following Case Study is from Bemis Company's 2011 Corporate Responsibility Report. Dr. Chris Resch has been working with the employees at Bemis on a weekly and semi-weekly basis to reduce their work related injuries.

Dr. Chris Resch works with employees at Bemis Company

Workplace Wellness at TIDI Products of Neenah

Dr. Tony Weyenberg has been working with the employees at TIDI Products.  Read how his input has benefited this manufacturing company:

Quote from Dane Dorn, Manufacturing Manager

Employees at TIDI Products, a medical device company in Neenah, have been utilizing the onsite services of Schubbe Resch for the past couple years. Most recently, Dr. Tony Weyenberg developed a 10-minute daily department-wide stretching routine and tracks each employee's progress by annually measuring their flexibility.

"The feedback from our employees has been very positive. Many have said they look forward to doing the stretches because they feel so much better afterwards. Some have even reported that they no longer have many of their chronic aches and pains," said Dane Dorn, Manufacturing Manager at TIDI. "We put a high priority on health and wellness here and I'm glad we are able to help our employees by providing this service." 

Dr. Tony Weyenberg at the TIDI Products plant

Workplace Wellness at Schubbe Resch

On-Site Company Services are provided by our Neenah office.

Overall Goal:  Promote health and wellness with all company employees.

Meet individually with employees who are looking for advice in the areas of:

1.       Proper body mechanics with a work or non-work related activity.

2.       Alternative body mechanics advice when working around another health issue such as a previous knee or back condition.

3.       Office ergonomic set-up.

4.       Home office ergonomic advice.

5.       Home exercise programs are developed.  Advice regarding choosing the most appropriate safe strength exercises.  Advice on choosing the most appropriate safe cardiovascular exercises.  Teach employees safe strength training technique, target heart rate and how to monitor heart rate.

6.       Nutritional advice is given including how to read fool labels as it relates to calories and grams.

7.       Recommendations for the most appropriate splints or braces.  No splints or braces are given.

8.       Conservative recommendations for work related and non-work related “aches and pains.”

 Dave Gunderson will have a consultation with the employee and then give conservative recommendations that may include – posture, body mechanics, home ice/heat application, stretching and strengthening exercises.  No specific diagnosis or treatment is given.

Chris Resch, DC will take a history, examine, diagnose and give conservative recommendations.  The conservative recommendations may consist of – posture, body mechanics, home ice/heat application, stretching and strengthening exercises.  Referral recommendations regarding the most appropriate specialist is sometimes discussed.  No specific treatment is given.

Schubbe Resch also provides the following group presentations:

 Lower Back Injury Prevention – this presentation covers posture, lifting techniques, stretching and strengthening.   All topics are covered in great detail and from multiple perspectives.

Sitting on the Job – this presentation is geared toward the “office worker”.  Topics include- posture, body mechanics, office and work station set-up, common stretches and strengthening exercises.

Common Musculoskeletal Conditions – this presentation covers common conditions of the – neck, back, shoulder, elbow, wrist, hip, knee, ankle and foot.  We discuss common causes, self-treatment and preventative techniques associated with all of these conditions.

 Looking at “Life in Reverse”- this is a health and wellness presentation with a twist.  We discuss the seven most common causes of death prior to the United State average mortality age of 78.5.  Five of these Seven are heavily influenced by life style decisions.   The presentation then looks back at life style decisions that can be made to avoid becoming a mortality statistic.  We discuss CardioMetabolic Syndrome (cholesterol, blood pressure, triglycerides, blood sugar and waist circumference).  The presentation also teaches healthy techniques in the areas of nutrition (protein, carbohydrates, fats, food labels, grams and calories) and exercise (cardiovascular, full body strength and flexibility, target heart rate). 

These individual meetings and presentations are 100% in the best interest of our audience and they do not become a promotional opportunity for our office.  If you are interested in discussing Workplace Wellness, contact our Neenah office at 920-720-0660.  You can also read more about Workplace Wellness on our website.