Published October 19, 2011
Tags: Stretches, Tips
In honor of National Chiropractic Health Month, the American Chiropractic Association is bringing attention to the rise in musculoskeletal injuries caused by excessive use of mobile devices, computers and other technologies. While they may offer convenience in our work and private lives, these devices also can lead to neck, back, wrist and even thumb pain, in addition to other musculoskeletal injuries. During National Chiropractic Health Month, doctors of chiropractic are sharing ergonomic and other injury-prevention tips that will keep people connected—and healthy!
Frequent texters can try these stretches to avoid pain from repetitive motion:
- Hand stretch. Start with your hands in a fist and stretch your fingers out as wide as they’ll go and then return to a fist. Shoot for about 10 stretches with each hand. For added resistance you can stretch a rubber band around your fingers.
- Squeeze a stress ball. Do this for approximately 30 seconds for each hand.
- Wrist circles. Clench your hands into a fist and roll your wrist in 10 circles in each direction.
- Forearm stretch. Place your hands in a praying position and squeeze them together for 10 seconds. Keeping your hands in the same position, point your fingers toward the ground and squeeze your hands together for another 10 seconds.
- Chest stretch. To counteract the hunched posture of texting, stand up straight with your arms down at your sides. Turn your forearms until your thumbs are pointing to the wall behind you.
Find these, and more, tips for living at downtownschiropractic.com.
It’s important when sitting at a computer to have the correct posture to avoid back or neck pain. A correct set up of computer screen height and chair height is invaluable. There are some basics steps you can take to help your posture at a computer:.
- Set your chair height so that your feet are flat on the floor, with your calves and thighs at a 90 degree angle.
- Adjust your keyboard height so that when you type, there is a 90 degree angle formed with your elbows. Your forearms should not be angling up or down to type.
- Once the chair and keyboard heights are properly set up, adjust the height of your computer screen so that it is eye-level. This may require putting something under your monitor, such as a stack of books or a stand.
- Ensure there is lumbar support in your chair. If your chair is lacking any kind of cushion for that, place a small pillow or lumbar support pad at your lower back. Then sit with your bottom against it.
- Make sure you aren’t slouching when sitting, and take a break every 30 minutes or so to walk around and stretch.
For a very simple visual of how to do this, see this video:
For people who suffer from migraines, tension headaches, or cluster headaches, life can become miserable at times. Many rely on pain killers such as aspirin or other over-the-counter medications. In severe cases, prescriptions may be given to handle the symptoms.
An alternative to continual use of medication, is chiropractic care. Through adjustments of the neck and back, very often tension headaches or even migraines can be relieved or prevented. Since tension headaches, in particular, mostly stem from joint and muscle issues in the upper back and neck, chiropractic adjustments can be made in this area for relief.
Other factors may lead to headaches, such as diet, stress and chemicals in the environment. A chiropractor can also help determine what other things about a person’s lifestyle may be causing headaches.
Downtown’s Chiropractic Centre has mad many successes with regards to headaches, such as this one:
“I had a headache yesterday and I came to my appointment, saw Dr. Gary because Dr. Murphy was busy, and he did some stretches, some snap, crackle and pops and when I left my headache was gone. WOW!!! This chiropractic stuff is pretty amazing! Thank you!”
There are many benefits to chiropractic care after an accident, especially if one is looking to avoid drugs and surgery as much as possible. Chiropractic is defined as “The diagnosis and manipulative treatment of misalignments of the joints, esp. those of the spinal column.” Depending on the severity of the accident, this approach can be supplemented to any needed medical treatment being done in order to speed recovery. In a minor or moderate accident, some patients may do exclusively chiropractic and recover well.
One of the main benefits of seeing a chiropractor in the case of a car accident is you will avoid the knee-jerk reaction of many medical doctors who will instantly prescribe a drug or recommend surgery. With chiropractic care, a different approach is taken to treat the whole patient, without drugs with harmful side effects or invasive surgery. What’s focused on is spinal adjustment and getting the joints aligned and in working order. Nutrition is focused on as well in order to treat the patient overall and handle any deficiencies that may be occurring. Some of the problems resulting from an accident that are treated are: whiplash, muscle spasms, trouble moving joints and pain. Different chiropractors may use different methods, but the goal is the same.
Many chiropractors, including Downtown’s Chiropractic Centre, offer a free or discounted initial exam. If you’ve recently had a car accident, take advantage of these offers and see what chiropractic care can do for you.