Office Chair Advice

For most people, it is quite a challenge to maintain good posture while sitting in an office chair and working for long hours in front of a computer.  In fact, a surprising number of people sit at the front of their chair and hunch forward in an attempt to get closer to their computer screen.  The computer is a very potent devise - it takes the mind away from the body and keeps it focused on what's on the screen instead.  This article reviews a simple,practical way to counteract this tendency to hunch forward, and to instead improve posture by keeping the body anchored to the back of the office chair.

Both the abdominal muscles in the front of the spine and the back muscles in the back of the spine work to hold the body erect, like two elastic bands positioned on either side of the spine.  Forward leaning posture - hunching forward while sitting in an office chair - distorts this balancing system and places considerable strain on the back.

To illustrate the amount of strain on the back, think of the example of balancing a stationary motorcycle upright so that it doesn't tip over.  If the motorcycle is properly balanced, it can be held upright easily with one hand.  Similarly, when you sit upright in an office chair, the abdominal and back muscles work in unison to maintain an erect posture with only minimal effort.

However, if the motorcycle leans over a bit, there is a significant difference in the amount of effort it takes to keep the bike from falling over to the ground.  The more the motorcycle leans, the more effort is needed to keep it from falling over.  Similarly, when people hunch forward while sitting on an office chair, their muscles have to work much harder to hold the body up and keep it from falling forward.

Simply put, leaning forward 30 degrees in an attempt to get closer to the computer screen puts 3 to 4 times more strain on the back, causing advanced wear and tear on the joint surfaces, the ligaments of the spine, and the discs located between the vertebrae.  The back muscles are also negatively affected as the continuous added strain causes them to tighten up, reducing optimal blood and nutrient flow to the back muscles.  Over time, this posture leads to the development of tight, rigid muscles and joints, which makes them more prone to injury.

To avoid the natural tendency to hunch forward while sitting in an office chair and working at a computer, try this.  Place  a tennis ball between your middle back and the office chair.  Holding the tennis ball in place while sitting and working at a computer accomplishes three things:

1. Because the mind senses the ball, it remains connected with the body instead of being completely absorbed by what is on the computer screen.  Maintaining more body awareness allows you to more easily maintain better posture.
2. By leaning back into the tennis ball, an acupressure effect is created.  This stimulates blood flow into the area and physically releases contracted muscle and connective tissue.  The pressure of the ball also creates a central nervous system analgesic effect.
3. Most importantly, if you get too absorbed into your work and lean forward, the tennis ball will fall out serving as a constant reminder to stop hunching forward and straining your back.

Can I Adjust Myself?

Since a chiropractic adjustment is a specific force, applied in a specific manner to a specific joint, it is virtually impossible to adjust oneself.

It is possible to turn or bend or twist in certain ways to create a "popping" noise like the sound that sometimes accompanies a chiropractic adjustment.  Unfortunately, this type of joint manipulation is usually counterproductive by making an already unstable area of the spine even  more unsteady and hyper mobile.

The best way to experience the healthful benefits of  chiropractic care is to visit your chiropractor!

Using Probiotics to Prevent Illness

New research involving distance runners who took a probiotic supplement during winter training offers good news for athletes looking to avoid the common cold. Published in the British Journal of Sports Medicine, an Australian study found that the probiotic Lactobacillus fermentum VRI-003 enhanced athletes’ immune systems, helping ward off colds and other respiratory aliments.

Probiotics are naturally occurring “good bacteria” or yeasts which may be beneficial to the human body. In essence, they compete with the “bad bacteria” by balancing and strengthening the immune system.

While completing their usual winter training regimens, 20 elite long-distance male runners took Lactobacillus fermentum supplements for one month in the form of a freeze-dried powder encased in gel capsules. During that time, three contracted colds. The group then took a month off from treatment before taking a placebo capsule for another month. During the placebo month, seven of the 20 contracted colds.

To assess the runners’ health, researchers measured their mucosal and systemic immunity, serum cytokine and immunoglobulin A (an antibody) levels, and the incidence, duration, and severity of any respiratory tract infections. The study authors also measured the athletes’ running performance, and found no substantial effects from the supplementation.

Though it was a small study, the findings should open doors for more probiotics research. Because the athletes in this study were elite runners who naturally compromise their immune systems through intense training, it remains to be seen whether moderate-level athletes or non-athletes with healthy immune systems would benefit from probiotic supplements.

To view the abstract of the study, “Oral administration of the probiotic Lactobacillus fermentum VRI-003 and mucosal immunity in endurance athletes,” go to: bjsm.bmj.com and type “probiotics supplement” into the keyword search window.

Training & Conditioning, April 2009, Vol. XIX, No. 3, page 5 and 6.

Simple Tips to Slimmer Waists

Everyone knows that eating right and exercising are the keys to weight control.  But not everyone knows these tips to make your efforts pay off faster:

• Eat breakfast - It's true - regular meals and occasional low calorie snacks help prevent the famine-then-feast syndrome.  For a great start, fill up first thing with high fiber cereal, whole grain bread, and fresh fruit.
• Bite into a pickle or lemon - the advantage? Neither has any calories to speak of, and the sour taste will curb your appetite.  Don't have or like either one?  Try brushing your teeth.
• Post a list - put small projects on your refrigerator.  Then, whenever you are bored and tempted to snack, tackle an item from your list.  The result is that you should be able to ride out your craving attack.
• Serve yourself half the amount you usually eat if you tend to eat whatever is in front of you.  Using a smaller plate will also help you eat less.
• Exercise in the morning.  After fasting overnight, two-thirds of the calories burned will come from stored fat, which contains more calories than carbohydrates - the main energy source in an afternoon workout.
• Keep calories burning with aerobic exercise like biking, swimming, or rowing.  A single session burns calories during the workout and for several hours afterward.
• Take your time.  It takes about 20 minutes for your brain to receive the signal that you're full.  So gulping food quickly may lead to overeating.  Strategies to try include setting your silverware down between bites, chewing slowly, and savoring each flavor and texture.  And play soft, soothing music in the background which tends to slow the meal down.

Winter Activities Can Cause Back Injuries

As the winter winds continue to blow, so does the falling snow.  While many people are participating in their favorite or even least favorite winter activity, they need to keep in mind the impact of these activities on the lower back.  Activities such as snow shoveling, skiing, and snowmobiling can all cause back pain. In addition, poor posture, injury, poor nutrition, disc condition, and muscle weakness all add to the strain.

I recommend the following simple habit forming actions to reduce back pain and improve your overall feelings of wellness.

• Stretch before and after activities
• Use good posture when standing, sitting, sleeping, and especially lifting
• When lifting, including shoveling wet heavy snow, follow these basic rules
• Stand with your feet hip width apart.
• Bend at the knees.
• Keep the object close to your body.
• Maintain firm abdominal muscles.
• Keep your chest up.
• Keep your head over your shoulders, hips, knees, and ankles.

Dr. Chris Resch also points out that by developing and participating in a regular exercise program, the painful effects of extra activities such as snow shoveling are greatly reduced.  Your exercise program should consist of cardiovascular conditioning (an aerobic activity), stretching for flexibility, and strength training.

Cardiovascular or aerobic exercise can include any of the following:  walking, swimming, low impact aerobics, or cross country skiing.

Ten minutes per day dedicated to stretching can help improve back pain.  Adding strength training can help you to tolerate certain activities you may be having a difficult time with now.  Strength training can range from simple floor exercises to lifting weights at a gym.

If you do experience an ache or pain in your lower back or even an acute spasm, use an ice pack for 20 minutes, then remove it for 40 minutes.  Repeat this alternating pattern until the sharp pains go away and you feel more comfortable.  Limit sitting as much as possible.  Sitting is the most stressful position for the lower back.  Adjust your body or lie down to find a position that is comfortable.  You should get sufficient rest, but still perform movements every hour during the day to improve blood flow and circulation to the injured part of your body.  If pain persists for more than a few days, seek advise from your chiropractor.

Dr. Resch also states that if the ache becomes a sharp stabbing pain that lasts for more than three days, you may have a more serious problem.  Constant back spasms, visible swelling, movements that are limited or radiating pain to your legs or arms means you have a more serious problem.  If one of the above conditions exists, seek treatment immediately.

The most important things to remember in preventing back injuries are to maintain good posture, to lift properly, and to exercise regularly.

Scoliosis Facts

A normal spine is straight when viewed from the front or the back. Normally, when viewed from the side, the spine curves backwards in the chest area (kyphosis) and forward in the waist area (Lordosis). When viewed from the top down, all of the vertebrae should be facing forward. However, with scoliosis the spine curves to one side or the other in the thoracic and/or lumbar areas. From the top looking down through the center of the spine, some of the vertebrae are twisted which causes the ribs attached to the vertebrae to protrude, usually on the right side.

Scoliosis is a condition that may appear in more than one member of a family in the same or different generations. It does not develop as a result of anything that a child or her parents did or failed to do. Poor posture or carrying a heavy book bag does not cause scoliosis. Scoliosis is a spinal deformity that usually appears during adolescence, although it may appear in younger children as well.

HOW IS IT NOTICED?

One of the most common signs of scoliosis is a prominent shoulder blade, frequently the right one. One shoulder may also be higher and the child tends to “list” to one side. The hips may be uneven and one seems to be higher than the other. Scoliosis should not be confused with poor posture. Very often the first indication of scoliosis is that there is something wrong with the fitting of clothes. This is very apparent in girls when observing the hemline of a skirt or dress. When a child with scoliosis bends forward, the appearance of a rib prominence is one of the most striking signs.

IS SCOLIOSIS VERY COMMON?

According to the Scoliosis Research Society, about 10% of the adolescent population has some degree of scoliosis. This means that about 1,000,000 children just in the United States have scoliosis. About on fourth of these children, or 2%-3%, will require medical attention which may consist of observation for further progression of the curve, bracing or surgery, depending upon the degree of the curvature at the time of its detection. Some scoliosis may be so mild that treatment may never be necessary.

Mild scoliosis occurs nearly as often in boys as in girls. More serious curves are five to eight times greater in girls than in boys.

Studies conducted throughout the world show there is a very even occurrence of scoliosis. There is virtually no variation of racial or ethnic incidence.

ARE THERE DIFFERENT TYPES OF SCOLIOSIS?

There are many causes for scoliosis. About 80%-85% of the patients have a type called IDIOPATHIC scoliosis. This means “no known cause”. Idiopathic scoliosis often runs in families and appears to be due to genetic or hereditary factors. It is not known what “triggers” the development of the curve, or why some curves progress more than others. Scoliosis may occur in children who are otherwise perfectly healthy.

Also, scoliosis may be caused by NERVE and MUSCLE DISORDERS, such as cerebral palsy, muscular dystrophy and polio. Other known causes of scoliosis include: CONGENITAL which is caused by abnormalities in the formation of the vertebrae present at birth, CONNECTIVE TISSUE DISORDERS such as Marfan’s Syndrome, and CHROMOSOMAL ABNORMALITIES, such as Down’s Syndrome. Early diagnosis of the cause of scoliosis can aid in the proper treatment.

During adolescence scoliosis usually produces no pain and may be difficult to detect. Mild scoliosis may be present for several years before it is seen. One of the easiest ways to detect it is by using the forward bending examination. Most importantly, a medical professional should check the child’s spine regularly until growth is complete since scoliosis may appear at any time during adolescence. The curvature may progress considerably during the last major growth spurt.

SIMPLE HOME TEST FOR THE EARLY DETECTION OF SCOLIOSIS

• Is one shoulder higher than the other?
• Is one scapula (shoulder blade) more prominent than the other?
• Does one hip seem higher or more prominent than the other?
• Is there a greater distance between the arm and the body on one side than on the other when the arms are hanging down loosely at the sides?
• Does the child have excessive "swayback" (lordosis)?
• Does the child have excessive "round shoulder" or "round back" (Kyphosis)?
• Is there a larger "crease" at one side of the waist than the other side?
• Does the child seem to "list" or lean to one side?
• When you examine the child, have them bend forward with their arms hanging down loosely with the hands even and the palms touching each other at about the level of the knees. When in this position:
• Is there a prominence or hump in the rib area?
• Is there asymmetry in the hips or waist? 

 If you have any "yes" answers or if the child has a brother, sister, parent or other close relative with scoliosis, consult your medical professional. Schubbe Resch Chiropractic and Physical Therapy – Appleton is also available to answer your questions, and a more through follow up screening can be arranged if parents find any areas of concern.

The McKenzie Method

What is the McKenzie Method for back pain and neck pain?

The McKenzie Method involves more than just exercise

Many people know about the McKenzie Method of physical therapy and exercise for back pain or neck pain, but aren’t sure exactly what the goals of the program are and what the exercises entail.

A common perception is that the McKenzie approach comprises a set of exercises that people can do on their own. While this is true, the McKenzie Method is really an overall program of assessment, treatment and prevention strategies (including exercise) that are usually best learned with a physical therapist who is trained in the method.

Overall goals for healing from back problems that cause pain

The McKenzie Method was developed in the 1960’s by Robin McKenzie, a physical therapist in New Zealand. In his practice, he noted that extending the spine could provide significant pain relief to certain patients and allow them to return to their normal daily activities.

With the McKenzie approach, physical therapy and exercise used to extend the spine can help "centralize" the patient’s pain by moving it away from the extremities (leg or arm) to the back. Back pain is usually better tolerated than leg pain or arm pain, and the theory of the approach is that centralizing the pain allows the source of the pain to be treated rather than the symptoms.

A central tenet of the McKenzie Method is that self-healing and self-treatment are important for the patient’s pain relief and rehabilitation. No passive modalities—such as heat, cold, ultrasound, medicine or needles—are used in the treatment.

The long-term goal of the McKenzie Method is to teach patients suffering from neck pain and/or back pain how to treat themselves and manage their own pain for life using exercise and other strategies. Other goals include:

• Reduce pain quickly
• Return to normal functioning in daily activities
• Minimize the risk of recurring pain (avoid painful postures and movements)
• Minimize the number of return visits to the spine specialist

The movement of pain from the extremities to the back will not occur with all patients. The McKenzie Method is designed to help patients where the pain does "centralize." Also, for some patients, such as those with lumbar spinal stenosis or facet joint osteoarthritis, extending the spine may actually increase their pain.