Tag Archives: Low Back Pain

Pain? Discomfort? Fatigue? Your Workspace Could be a Culprit.

In today’s day and age, most of us can’t avoid spending way too many hours in front of a computer monitor.  Unfortunately, the posture and repetitive movement that this encourages is one that causes excessive stress on body parts like the hands, wrists, elbow, shoulders, neck, and back. This contributes to discomfort, fatigue and even outright pain.

Fortunately, there is a way to limit this stress put on your body and potentially reduce or eliminate the discomfort and fatigue.  This is done through the implementation of proper ergonomics.  Ergonomics is a discipline that involves arranging the environment to fit the person in it. This can be done anywhere but for the sake of this post, we will hit you with a few easily implementable tips for the office setting.

CHAIR

Adjust the height of the chair so feet rest flat on the floor, the thighs are parallel to the floor, and the knees are about the same level as the hips.

Adjust height of armrests so the arms can rest at your sides during typing, allowing for relaxation and a natural “drop” of the shoulders.  Shoulders should not be elevated in anyway by the armrests.

MONITOR

The top of the screen should be at or just below eye level when you are seated in an upright position to avoid encouragement of forward translation of the head and shoulders.  The monitor should also be directly in front of you to avoid excessive twisting of the neck.

KEYBOARD AND MOUSE

The angle between your elbows and forearms should be as close to 90 degrees as possible, with forearms parallel to the floor and keyboard directly in front of you.

Try to avoid resting your wrists or hands on the edge of the keyboard while typing or on the mouse when you are not using it.  While using the mouse, make sure your wrist is in a neutral position.

The mouse, keyboard, and every other thing on your desk that you frequently use should be positioned close to you to avoid excessive reaching.

AVOIDING EYE STRAIN

You may be unaware of it, but little changes can help you avoid unwanted eye strain throughout the day.  This eye strain can lead to headaches and increased forward head posture.

Monitor should be approximately 18-30 inches from the eyes (depending on the size of the monitor).

Reduce Glare by:

Positioning the monitor at a right angle from the window.

I know you love that window in your office, but closing the blinds also reduces the glare.

The worktop surface should have a matte finish (think desk blotter if you have a shiny desk).

GET UP AND MOVE

It is imperative that you break up the long periods of sitting.  Sitting is actually one of the worst positions for your back and can also lead to blood pooling in legs and feet.  Taking a quick break from sitting every 20 to 40 minutes is key.

Practice “dynamic sitting.”  Make sure there is enough room underneath the desk to move your legs.  If you do find yourself seated for extended periods of time, utilize a lumbar support or a rolled towel to support the natural curve of your lower back.

Getting up and walking to the bathroom or to get some water (the two go hand in hand and you should be drinking more water anyway) are an easy way to keep it moving.  If you need to stay at your station, simply stand up and perform a stretch like the Bruegger’s Stretch demonstrated here:

http://www.youtube.com/watch?v=EvwvbXrf6LU

Please do not underestimate the power of some of these simple changes.  Anytime I work with a patient, we always address the work station set-up through pictures provided by the patient or checking it out in person.  If you’re curious about your personal space or feel like those around you would benefit from a work space makeover, please contact me as we are now accepting patients and providing free ergonomic evaluations for all local businesses.  This is a standard part of your individual treatment plan when you become a patient, but a free office wide evaluation can be done as well.

As with all things, proper ergonomics is just one piece of the puzzle.  Couple this with a thorough chiropractic evaluation addressing overall posture, balance and any other issues you may have going on and you are making a strong proactive statement about regaining control of your health and ultimately your life.  Again, feel free to contact me if you’re interested in getting started.

Remember, a proper, less strenuous work station promotes better posture and less discomfort.  Better posture promotes better breathing (more oxygen) and less needless strain on numerous muscles, each leading to less fatigue and pain, and clearer, more creative thinking.  This means your work gets done faster and at a higher level.  Sounds like a bonus for employee and employer alike.

A Sign of Progress: AMA Endorses Chiropractic for Low Back Pain

About two weeks ago I was scanning the Florida Chiropractic Society’s website when I saw an article stating that the AMA (American Medical Association) recently came out with a report stating that chiropractic care should be sought prior to resorting to surgery.  This is actually a big deal due to the fact that the AMA has been a longtime opponent of the chiropractic profession as a whole.

(This isn’t some chiropractic conspiracy theory, this is fact.  Look up the Wilk v. AMA anti-trust suit or better yet check out the documentary Doctored for an interesting and somewhat disturbing history lesson.)

My initial reaction to this headline was one of surprise and refreshment. This is a sign of progress that the mainstream medical community is acknowledging chiropractic care as effective, and better yet, the option to be pursued prior to seeking surgical intervention.

The article specifically states that patients try chiropractic services and other conservative options such as acupuncture and physical therapy for the treatment of low-back pain.  According to the article, surgery is not usually needed and should only be considered if other therapies have failed.

The emphasis here should be on the bolded phrase above.  For many conditions, surgery is not usually needed and the risk often outweighs the reward.  A clear picture of what’s best for the patient becomes clouded when third party payers form alliances with the medical community and all too willingly cover these procedures.  This diverges from a patient centered care plan and directs us towards a dangerous, money motivated business at the patient’s expense.

Other examples of this include current scientific evidence not supporting the medical necessity for surgical intervention in idiopathic juvenile scoliosis, yet the procedure continues to be performed highly due to it being reimbursed by insurance.  These are kids we are talking about here.

Another example is the ever so popular carpal tunnel surgery. I cannot tell you how many people I’ve met that were advised to undergo this procedure.  Not taking into account that this condition is highly misdiagnosed and responds extremely well to conservative care.  Yet the procedure is pushed for a profit and the alternatives are dismissed as “quacks” despite the low success rate of the surgical procedure.

Last week I met a gentleman that had undergone back surgery (spinal fusion at L5-S1) and it wasn’t pretty. He had a well localized, non-radiating pain in his lower back for approximately three years, which lead him to a consult with a surgeon.

Since the surgery, this poor soul has now developed a new, more intense, stabbing pain in a different location (right SI Joint).  He wears a brace, limps slowly with an awkward, dragging gait, and can no longer carry out many of his activities of daily life, including lifting and standing for too long.  What’s worse is that the surgeon reassured him of his well-being pre-op, boasting a convoluted and misleading 90% success rate.

Did you know that the failure rate of back surgery is so high that there is an actual diagnosis and medical code for it?  Failed back surgery syndrome or post laminectomy syndrome is a name given to the condition when pain (many times worse than before) persists long after surgery.  Now an individual is left with an irreversible structural change and the dreaded thought of repeated surgeries.

Yesterday I received a text from a longtime friend advising me to check out Dr. David Hanscom on coasttocoastam.com. Dr. Hanscom is an orthopedic spinal surgeon who has turned to a more natural and holistic initial approach to chronic pain after being disheartened by a system filled with multiple surgeries on the same patient.  He discusses how in med school they are taught the aforementioned 90% success rate for spinal surgery, when in actuality he and all his colleagues were boasting a 25% success rate at best.

The hopeful sign of progress here is the symbolism of a potential rectifying reversal of the medical model.  The current status quo has patients opting for pills or surgery prior to traveling the conservative route.

Too often we see patients come in the door helpless and ravaged from trying everything else first.  Doesn’t it make sense to go the non-invasive, non-habit forming and side effect-less route first? Shouldn’t we be trying everything possible before cutting someone open and inserting hardware or providing them with life altering pills?

I commend the AMA for no longer ignoring the facts and shedding light on the truth, even if it does have the potential to cut into their piece of the pie.  Recognizing chiropractors as a top alternative for back pain is a start, but if you read my posts, you know we can do so much more.  Understanding and taking advantage of the intricate relationship the spine and our joints have with the nervous system opens the door to potentially effect almost all bodily function and provides physiological explanation for the previously mislabeled “chiropractic miracles.”

Manual practitioners like chiropractors should not be considered “alternative” at all, but the exact opposite.  A well trained chiropractor can provide explanations and potential treatments for numerous ailments well beyond back and neck pain.  Pigeonholing the profession to one or two conditions is a disservice to all and leaves the door open for continued reliance on harmful drugs and risky surgeries.

But like I said, it’s a start.

The good thing is, you have the choice to pursue both options.  The information is out there.  The treatment is available.  It is your responsibility to choose.  Don’t get me wrong, sometimes drugs or surgery are necessary and can be life saving.  However, in many cases, they should be considered the “alternative” or last resort, and non-invasive therapies like chiropractic, the first line of defense.

REFERENCES

http://jama.jamanetwork.com/article.aspx?articleid=1681414

http://www.chiroaccess.com/Articles/Idiopathic-Juvenile-Scoliosis–Surgery.aspx?id=0000349

http://www.ncbi.nlm.nih.gov/pubmed/1840393