Shambrook Chiropractic

Ergonomics is the applied science of designing and developing equipment, workstation layout and work strategies to best suit and protect the human body. The goal of ergonomics is to minimize fatigue, discomfort, injury and emotional stress.

It’s important to recognize that even the most ergonomically correct environment will not prevent repetitive stress injuries if the body is simply overworked. The body has limitations with what it can withstand. Surpassing those limitations will most definitely result in injury.

Computer Workstation Ergonomics

For more computer workstation ergonomics visit www.healthycomputing.com/office/setup/monitor/index

FREE Postural Exercise Reminder Software

I highly recommend this program for many of us computer users.  The software reminds us to take regular breaks (15min,30min, 45min or 1hr) while at the computer and to help us be wary of our posture.

As a general rule you must stretch against stiffness but not against pain.  If the stretch causes pain you are stretching too far or too hard.

Enjoy!

Disclaimer:  Please note these exercises do not take into account the severity and differing conditions with which patients may present.  Some of these stretches/exercises may aggravate one’s condition.  If you are currently experiencing pain please do not attempt these exercises without first seeing a health professional.    Shambrook Chiropractic will not be held responsible for any injuries that occur as a result of these exercises.

Proper Lifting Technique

The Squat Lift - Ideally, objects should be lifted via the squat lift. With the back relatively straight, the knees are bent so that low back stress is minimized. While this does not seem as easy or natural as simply bending forward at the waist it significantly minimizes the lower spinal stress which can lead to numerous injuries including intervertebral disc herniation. Also, keep the feet wide apart when lifting the object and be sure to keep the object as close to your body as possible.

When Bending The Knees Is Difficult - For individuals who cannot fully bend the knees in order to pick up objects some bending of the spine may be necessary. In these cases, be sure the object being lifting is not heavy and most importantly, be sure to keep the object as close to the body as possible. The farther the object is away from the body the greater the stress on the spine.

The Golden Rule of Lifting - As stated above, be sure to keep objects as close to the body as possible during the lifting and carrying of objects.

Repetitive and Heavy Lifting - Even when proper lifting techniques are used repetitive stress injuries to the spine will occur if objects are too heavy or lifting is done continuously to the point that the spinal musculature becomes fatigued. Never lift heavy objects alone - get assistance or use a dolly. Never lift continuously to the point that spinal muscles become fatigued. This will dramatically increase the odds of sustaining spinal injury.