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The long term effects of abnormal posture can be devastating.  The impact of spinal degeneration on your ability to function normally at work, at play or even in your relationships with others can be a significant limitation.  In severe cases, it can stop you from performing at all.  Avoidance of any and all abnormal spinal positions is most important to optimize your body function.

Normalizing your spinal posture is just one more way to improve your overall health.

Remember, optimal posture is a major part of optimal health.  Optimal health keeps all of your options open in life.

Using Your Computer Safely

The introduction of the personal computer has had a profound impact upon mankind in many ways.  Due to the nature of its use, and the necessity for prolonged sitting and deep focus on the subject matter at hand, the risk of injury to the spine is great.

Therefore, caution and common sense must be employed to minimize the damage to the individual and maximize productivity at the same time.

Fundamental guidelines:

  1. Take breaks every 15-20 minutes.  This should involve getting up, and walking about the room.  This will provide a break from using your eyes, promote circulation, and allow the spinal tissues to be exercised to avoid postural strain.

  2. Maintain an upright posture at all times.  Avoid slumping, or sitting with your feet up.  Look straight ahead at your monitor screen.  In the ideal position, the middle of the screen will be slightly above eye level.  This differs from the advice of many ergonomic specialists, in that this position is higher.  However, this head and neck position is the most favorable for your overall health.

  3. Place your feet firmly on the floor in front of you.  If you require one, use a foot stool.  That is, if the configuration of your chair and desk does not allow you to have your thighs at a ninety degree or greater angle to the floor, then you may need a foot stool or other support.

  4. Use a trackball or trackpad instead of a mouse.  A wireless mouse can also be valuable if compatible with your system.  Modify the settings of the input device to allow maximum travel with minimum movement of your hand and arm.  Over time, this can be most beneficial to your overall physical stress level.

  5. Use a headset if you are ever on the phone while using the computer.  In fact, you should use a headset whenever possible.  This will most assuredly reduce strain on your neck and shoulder muscles.

  6. If you have bifocals, and you seldom look away from your screen to focus on other things, you should consider a pair of glasses dedicated to computer use only.  In many patients, the repetitive nodding required of bifocals is very challenging to the muscles of the upper neck.  If your optician, optometrist, or ophthalmologist requires input from me on this subject, please have them contact me.  I will explain why this may be necessary for you.

  7. Organize your time to be most productive, and plan your exercise sessions.  Many progressive employers have confirmed the reduction in lost work time and increased productivity due to the implementation of a general workout program for their employees.  You should consider the increased opportunities provided by physical fitness.

Ergonomics (1992 vol. 35 #4, 427-436)

In "Improving the sitting posture of CAD/CAM workers by increasing VDU monitor working height" the conclusion of the article states:

"Analysis of the results showed that working at a monitor placed in such a position that the direction of the view was 15 degrees above the horizontal resulted in a considerably better posture.  (One is sitting more erect and the head is bent less forward.) ...The results of this test indicate that placing the middle of the monitor at eye level results in a better sitting posture for CAD/CAM workers."

What does all this mean for you?

Position your monitor at a height where the middle of the screen is slightly above eye level.  This will allow your head and neck to be positioned at or near the ideal position the majority of the time.  Not only will this allow you to concentrate better, and to focus on the tasks at hand, but it will minimize the stress and strain upon all of your spinal tissues.

If you are in active spinal rehabilitation, this may mean your abnormal spinal position will improve more rapidly.  If you have completed care and are in supportive care, it may enable you to reduce stress on your spinal structure, and avoid a recurrence of postural spinal subluxation.

   

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