Ergonomics

11 Ergonomic Tips for Synchronizing Your Workstation and Office Chair

cmaynard — Wed, 28 Oct 2009 06:59:34 -0700

October 29, 2009
by: Sylvia Marten

Having the best designed and most ergonomically-friendly office equipment may not necessarily mean much for preventing [url:145,type=|term|,content=|back pain|], [url:149,type=|term|,content=|neck pain|] and other pain if such equipment is out of sync with your workstation, as confirmed in a recent study that provides a great forum for examining how you can adjust an office chair to your work environment.

Detailed in the October issue of the Journal of Occupational and Environmental Medicine, a new study found that workers who received not only new ergonomic office furniture but professional set-up by an ergonomist had less symptoms of musculoskeletal pain and eyestrain 18 months later than those workers who had to set up their new furniture on their own based off instructions.

Now what if your employer can’t afford to hire a professional ergonomist to visit your office during these tough economic times? Well, there are still many ways to be proactive when setting up your office chair and desk just right to your needs and the principles of [url:158,type=|term|,content=|ergonomics|].

Understand the Ultimate Goal

Having a special chair is often viewed as the be-all, end-all of correct office ergonomics. While an ergonomically-designed chair can certainly do wonders, remember that the ultimate goal is to achieve balance between finding a work chair that fits you, provides good support and minimizes stress on the back, and using it correctly in relation to your work environment.

Before providing instant analysis of your chair, examine other factors, including your optimal desk level, how you sit, and the height of your computer screen, and strive to improve on these areas.

Get Suited to Your Work Surface

Rather than just going out and buying a new chair, ask yourself “what type of chair will fit your work station?” Examine how long you sit all day and how you sit at your desk.

Are you semi-seated (similar to sitting on a bar stool) or do you sit straight up? Do you need to adjust your chair? Where is your computer in relation to your body?

Determine your appropriate work surface (which takes into account the position of your arms, elbows and hands in relation to your desk’s height and your laptop or desktop computer) and be sure to have a chair that allows you to attain this specific height.

The correct surface level can vary from profession to profession (for example, architects and draftsmen often prefer to sit higher), and the final decision as to what’s appropriate is thus determined by each individual.

Become a Series of Right Angles While Sitting and Typing

Sit down straight and as close and comfortable as possible to your desk, with your upper arms parallel to the spine and your hands rested on the work surface.

At this point, take a step back and examine whether your elbows are at a 90-degree angle. If they are not, adjust your office chair higher or lower as deemed fit.

Also make sure that your legs are bent at the knees at a 90 degree angle. Try to maintain this ideal sitting posture as much as possible, and if you find yourself slacking, give yourself a break by getting up and stretching.

Don’t Sit Too High Unless Necessary

Did you know that all of our ankles swell up anywhere from 6 to 8 percent by the end of the day, but for patients with back, leg or circulation problems, this swelling can jump from 10 to 15 percent, especially if sitting in a chair that is too high and leaves the feet dangling?

Generally speaking, a seat height ranging from 16 to 21 inches off the ground is suitable for most workers. To tell whether your chair is too high or at the right height for the desk surface, slide your finger underneath your thigh at the front end of the chair.

If this proves easy to do, your chair is likely at a good height. However, if this proves difficult, your chair is likely too high, which can put extra pressure on your feet and require you to proceed to the next tip.

Boost Your Feet in Certain Situations

In situations where you have to lift your feet off the ground because of a chair or even a desk that is too high, or where the chair height is right but you’re not that tall, consider using a foot stool to prop and rest your feet as opposed to leaving them hanging all day long.

Such action will reduce both pressure on the feet and the likelihood of foot pain at the end of the day.

Raise Your Work Surface When Applicable

Standard seats should allow for 2-4 inches between the back of the knees and chair.

However, if you’re a taller worker, you may be familiar with this problem: your chair seat is not long enough for your thighs, which have too much space underneath them. In these rarer situations, raising the work surface level may be necessary to ensure circulation at the back of the knee.

Make a Fist to Your Calf

Ensure that there is enough room between the front edge of your chair and calves by simply making a fist, bringing it to the edge of the chair and pushing it on the calf.

If you can fit your full fist between the front edge and your calf, you likely have enough space for circulation and pressure. If not, your chair is likely too deep.

Adjusting the backrest forward, inserting a cushion, pillow or rolled-up towel to support your [url:1614,type=|term|,content=|lumbar spine|] (lower back), or purchasing a new office chair are some possible solutions to this problem.

Have the Support of Your Back

Back support is a main focus of many ergonomic chairs, but what makes a chair good in terms of supporting the back?

Ideally your work chair should do a couple of things: provide back support angling just past 90 degrees or up to 90 degrees, and include cushioning that pushes your back forward when sitting back in the chair.

Such low back support is essential in preventing slouching as you tire and minimizing the load or strain on your back. With this in mind, the backrest of an ideal ergonomic office chair is typically between 12 and 19 inches wide.

Sit Right

A lot of times, workers have chairs with great back support but don’t take advantage of these features because they sit on the edge of the chair.

Make a conscious effort to press your bottom against the back of the chair, and avoid slumping or slouching, which places extra stress on the lumbar discs and other structures of the lower back.

Apply A Different Kind of Eye Test

Once your chair has been adjusted to the height of the table, your legs have gotten comfortable and your back is supported, close your eyes and take a deep breath.

Casually look forward with your eyes closed, and then open your eyes, which should be aimed at the center of your computer screen. Depending on whether the computer screen is higher or lower than your gaze, you may need to raise or lower the monitor.

If you need to raise your laptop, consider using a stack of books or even a small box, which has personally helped me reduce the likelihood of neck strain at work.

Adjust Your Armrest

Armrests play an important role in reducing neck and shoulder strain and diminishing the likelihood of slouching forward in your chair.

Adjust the armrest to the point where your arms are slightly lifted at the shoulders. Doing so will allow the armrest to support just the elbow and take weight off the shoulders.

Perhaps after making all these changes, you ultimately decide that you do need a new office chair.

If you find yourself in the market for a new chair, you’ll want to consider many factors, including the seat’s height, width, depth, materials, armrests, back rest, lumbar support and swivel.

For more information, view the following article: [url:1092,type=|node|,content=|Choosing the Right Ergonomic Office Chair|].

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Top 7 Back Pain Treatments for Summer Vacation Car Rides

cmaynard — Wed, 17 Jun 2009 08:06:30 -0700

June 17, 2009
by: Sylvia Marten

Well, it’s that wonderful time of year when school is letting out, the weather is getting beautiful and the days are much longer and brighter. For most people, the summer is an ideal time to get away from the grind of the 9-to-5 and take a vacation with family.

With money tighter and the economy what it is, more families vacationing this summer may decide to travel by car, which may not present the most ideal situation for people dealing with a history of lower back pain.

Still, [url:896,type=|node|,content=|lower back pain|] doesn’t have to throw a wrench in your summer travels. In fact, if you keep the following tips in mind, you may very well make your trip a comfortable one.

In the first installment of Spine-health’s summer series of tips for limiting back pain on vacation, we examine how you can “have the back” of your back during that long car ride to the destination of your dreams.

1. Cover Your Bases by Getting Comfortable Immediately.

Whether you’re going to be driving or sitting in a car on your vacation trip, chances are you’ll be in the vehicle for extended periods, likely hours at a time. While this may sound extremely basic, make sure you’re comfortable from the get go.

Unfortunately, not all cars include built-in lumbar support or other ergonomic features. With that said, here are some tips for making your car more ergonomically-friendly for your back.

If your car seat provides little back support, roll up a towel, pillow or back support and place it between your lower back and seat for some more support. There are many different types of cushions and pillows (including but not limited to ones for sciatica, the [url:149,type=|term|,content=|neck|], lumbar spine, bottom and full body) that you can also purchase to alleviate your back pain.
Don’t sit on your wallet, cell phone or anything else that may throw your spine out of whack.
Reduce reaching (which places more stress on the lumbar spine, neck, shoulder and wrists) by sitting as close to the steering wheel as possible without compromising your safety.
Sit up straight with your knees slightly higher than your hips, and keep your chin pulled in.
Since staying still is bad for your back, don’t just pick a position and stay in it. Rather, adjust your seat and make slight adjustments to your position every 15-20 minutes.
Perhaps you’ll be renting a car for your vacation. If so, seek a car that provides lumbar support, is high enough for you to see past other vehicles without having to cringe your back and neck, and allows an easy way to get in and out without having to do much bending.

2. Bring a Small Cooler & Stack an Ice Pack.

Chances are you’ll already be bringing a small cooler with little snacks and beverages for yourself or the kids as you begin your vacation trek in the family car, so you might as well store a small ice pack in there as well.

[url:1664,type=|node|,content=|Applying ice|] to where you’re experiencing back pain – most often for no more than 20 minutes – is typically a good way to curtail any pain.

As most back pain is accompanied by inflammation, ice therapy can slow back swelling, numb sore tissues, slow the nerve impulses in the affected area, and decrease tissue damage.

Just remember that you should never apply ice directly to the back, but should rather keep it in a towel or another protective barrier to avoid ice burn.

3. Alternate Ice with Heat Therapy via These Inexpensive Means.

Alternating ice and heat is often an effective way to combat back pain, so be sure to bring something that can provide some warmth to your back.

Since lower back pain typically develops from strains and over-exertions that place tension in the muscles and soft tissues around the lower spine, hence leading to a lack of proper circulation and the transmission of pain signals to the brain, [url:1662,type=|node|,content=|heat therapy|] may reduce such signal calling and decrease stiffness by stretching the soft tissues around the spine.

Here are just a few options for how you can “light a fire” under your back during your summer vacation car ride.

Right before you leave, fill up a hot water bottle that you can place on your back. Be sure to refill your water bottle when you make bathroom breaks at rest stops.
While you’re preparing for your vacation by buying new clothes and snacks, be on the lookout for a heating pad with a car adapter that can simply plug into your vehicle’s cigarette lighter.
If you have leather seats with heating power, turn this function on for a few minutes at a time.
Gear up with other less expensive heating options, like warm gel packs and heat wraps. As an example, something like a ThermaCare heat wrap can be used to deliver low level heat to your back for several hours.

As you can see, there are plenty of affordable ways to provide heat therapy to your lower back pain. Just remember, that like ice packs, you should never apply heat directly to your skin.

4. Make Rest Stops So Much More – Utilize the Open Space for Back Exercises.

While this may seem counterintuitive, exercise is often a good treatment for lower back pain. Specifically, active [url:1183,type=|node|,content=|back exercises|] keep discs, muscles, ligaments and joints healthy by distributing nutrients into the disc space and soft tissues in the back.

Now if you have been to one rest stop, you’ve likely been to them all. In addition to providing lovely facilities to use the rest room and being stocked full of vending machines where you can get some of the oldest coffee in the world, rest areas are typically known for having plenty of flowing, green space.

After taking care of business at the rest stop, be sure to utilize its open space by making it a point to do some back exercises, including stretching and working on your hamstrings (FYI: you should stretch your hamstrings twice a day when dealing with low back pain).

Even walking around a bit is a good way to stretch out the muscles.

Here are just some [url:1246,type=|node|,content=|lower back pain exercises|] that may work for you (with that said, a physical therapist or spine professional can provide you with more back exercises).

If you have done back exercises in the past to curtail lower back pain, you’ll want to keep your routine, even when going on vacation, which is all about breaking routines.

Make it a point to spend a couple of minutes doing back exercises at a rest stop before getting back on the road with the Joads, and be sure to get to a stop every couple of hours.

5. Make Good Use of the Back Seat (if available).

If your back pain is proving unbearable and the back seat is available, use it to lie down and rest.

Simply lie down in the back seat (obviously when the car is parked and not moving) with your knees slightly bent. Put a blanket on the seat and rest a pillow under your head.

In simple terms, try to get as comfortable as possible and adjust your positioning when necessary.

6. Substitute Your Pain Medications with Tylenol, Ibuprofen or Naproxen.

Taking your pain medications is not advisable when driving. With that in mind, you can always alternate with over-the-counter pain relievers like Tylenol, ibuprofen (Advil, Motrin and Nuprin) or naproxen (Aleve).

These [url:1917,type=|node|, content=|NSAIDs or non-steroidal anti-inflammatory drugs|] are often effective in limiting inflammation associated with back pain and typically don't produce the gastrointestinal side effects of aspirin.

7. Sit Back, Relax and Rest.

There’s a reason why passenger seats recline. And there’s usually no better time to catch up on some sleep than during a long car ride.

If your lower back pain is nagging, taking a nap may be an effective way to limit the pain.

While sleeping in a car may be difficult for some people, most people are able to adapt and find a good way to nap and get some much needed refreshment and back pain relief.

Here are some general tips for doing so.

Recline the passenger seat in a position that is most comfortable to you.
Depending on how you feel and what you prefer, you may want to use a comfortable pillow to rest your head on and a back brace to support your back.
Throw on a pair of headphones, simply stare out the window at the wonderful scenery passing by, and drift off into your own place of contentment.

Well, hopefully you find these tips helpful as you treat back pain during your summer vacation car ride.

If you have any tips that you would like to add, feel free to let us know in the “Comments” section.

With that said, be on the lookout for next week’s tip on dealing with back pain on plane rides to your summer vacation hot spot.

5 Tips for Flying Back Pain Free

Greg — Wed, 12 Mar 2008 18:11:03 -0700

March 12, 2008
by: Stephanie

With spring break around the corner, and travel season looming, many people with chronic back pain aren't looking forward to vacation; they're worried about how to manage the pain associated with a long flight.

Forum member Tallguy, who is preparing for a grueling 12 hour flight from Taiwan to the US, recently asked for advice on how to fly comfortably despite back pain caused by [url:714,type=|node|,content=|disc degeneration|]. Several members responded with suggestions to help minimize his back pain and make his trip more tolerable.

Move.
Get up and walk and stretch as frequently as possible. Go to the back of the plane and do back bends, etc. Consider bringing a doctor's note and alert the flight crew prior to boarding that you have a back condition and will need to move about more often than normal passengers.
Smart Flight Scheduling.
Try to book a flight for a time of day when the plane is likely to be on the empty side. If there are any empty rows, ask to be moved to one so you can lie down across the seats. This will help keep pressure off of your back.
Posture Perfect.
Bring a back roll or ask for extra pillows to put behind your back to keep your spine straight and prevent slouching. This will alleviate pain and pressure. If you are on the shorter side, bring something to prop up your feet to keep your knees at a right angle.
Bring the Heat and Chill.
Bring gel packs that can be frozen or heated (or bring one of each). These are great for treating swelling, sore muscles, back pain and even headaches. Be sure to have the physician's note about your back condition handy in case airport security has issues with the gel pack in your carry-on luggage; medically necessary items over the 3 oz. limit are permitted through the security checkpoint.
Pain Medication.
OTC pain killers like acetaminophen and NSAIDs, or prescription drugs like narcotics or muscle relaxants, can help "take the edge" off during and after the flight. (Read more about [url:1915,type=|node|,content=|back pain medication|]). Again, a letter from your doctor stating your need for any prescribed pain medications will help with possible airport security issues; and always be sure to keep medications in their original bottles.

Using a combination of the tips above should make travel as easy on your back as possible. Happy trails!

Posted by: Stephanie

Read more:

[url:1107,type=|node|,content=|Pain Free Travel Tips|]
[url:1112,type=|node|,content=|Traveling Doesn't Have to be a Pain in the Neck|]
[url:6663,type=|node|,content=|29 Best Travel Tips for your Aching Back|]

Top 12 Tips for Buying a New Mattress

Thu, 18 Oct 2007 12:12:59 -0700

October 18, 2007
by: Sylvia Marten

Any [url:1325,type=|node|,content=|mattress|] that helps you sleep comfortably and wake up feeling refreshed, without pain and stiffness, is the best mattress for you. There is no single mattress that works for all people. You should choose the mattress that provides adequate support and meets your standards for comfort and allows you to get a good night's [url:161,type=|term|,content=|sleep|].

That being said, there are a ton of advertising claims being made by mattress companies and it's hard to choose which is right for you. To help you get started, here are some things to keep in mind when buying a new mattress:

Research online before going shopping. Two helpful resources that provide information (but don't sell mattresses) are the Spine-health.com Sleep Health Center and Better Sleep websites.
Talk to your doctor. If you have a health condition, talk to your doctor or physical therapist about what he or she recommends. Keep in mind that doctors are not sleep experts, but they know your medical condition and symptoms and will probably have some good advice from that point of view.
Firm mattresses aren't always better for your back. Think twice before buying a hard or firm mattress. There is a difference between firm support and firm feel. You want firm support with a comfortable feel (comfortable will be defined by your personal preference. Research has shown that the [url:1310,type=|node|,content=|best mattress for low back pain|] is a medium firm mattress rather than a firm mattress.
Pillow tops aren't for everyone. Very light-weight people don't need big thick pillow top mattresses because they don't weigh enough to compress the foam to even touch the underlying coils/support system. On the flip side, larger/heavier people do tend to feel more comfortable with a little extra cushion to help buffer thems from the coils.
Adjustable beds are a great option, especially if you find you are more comfortable sitting in a recliner than lying down. They allow you to elevate your head and knees slightly to relieve pressure on the lower back. You can also create the same effect using pillows rather than an adjustable bed.
Ask about money-back guarantees. If you think you'll like a memory foam mattress but aren't quite sure, try the Tempurpedic brand as they typically offer a 30-day money-back guarantee. If you don't like it within the first 30 days, you're probably not going to change your mind so send it back.
Ask about "comfort guarantees" BEFORE you buy. Many states still allow retailers to give what's called a comfort guarantee. Ask for it BEFORE you buy, and be sure you understand the details – if you're required to pay shipping, if it includes a money-back guarantee or exchange, time frames, etc.
Check the warranty. A good mattress will have a minimum of a 10 year FULL replacement or NON prorated warranty.
Protect your investment. Always get some kind of water proof mattress protector. Stains will void your warranty.
Take it for a test drive. When shopping for a mattress, try to lie on the mattress for at least 10 to 15 minutes. Don't feel self conscious or let the sales person hurry you along – it's a big purchase, and if you don't try it for at least 10 minutes you're not going to get a real feel for it. That being, said it's at all uncomfortable you can rule that one out pretty much right away.
Check out all the options and variations. Give yourself a comfort test if the salesperson doesn't offer you one. Ask to try a firm, a plush, and a pillowtop in the same brand quality and price point of each other. Lay on each one for 10-15 minutes. When you find the most comfortable one ask to see more of that kind.
Shop at a real mattress store, not a furniture store or department store. The salespeople at a mattress store usually have more training on the whole subject of sleep. Try to find a store that carries several major brands, such as Sealy, Serta, Simmons, and Tempurpedic. Remember it's your mattress, your back, and your money, so it's worth the time to research it and get the best that you can. That being said you don't have to spend a fortune either – mattresses are often on sale, and the price, frames and delivery fees are often negotiable.

Sources:

[url:1315,type=|node|,content=|Choosing the Best Mattress for Low Back Pain|]
Sleep Discussion Board

Posted by: Stephanie

Unusual Office Chair Solutions

Mon, 08 Oct 2007 18:29:35 -0700

October 8, 2007
by: Sylvia Marten

Many people feel very uncomfortable in their office chair. And there are lots of good office chair reviews if you're looking for a new option. But what if the problem is not your specific [url:1106,type=|node|,content=|office chair|] but the fact that you're sitting on one at all? If this may be true for you, then here are some office chair alternatives to consider.

Stand up desk

For people who really feel uncomfortable sitting at a desk all day, one solution is not to sit – but rather stand up and work. Just get a desk that is a comfortable height for you to work at while standing.

Other guidelines:

Put your foot up on a footrail or some type of footrest so you can put rest one foot higher than the other and easily shift your body weight from one leg to the other.
Use some type of seat as well. Using a stool affords you the most options, as you can sit fully or just sit partially by leaning forward while sitting with your weight distributed between your seat and your foot on the floor.

A side benefit that some people find from working standing up is that they feel more energized and are more productive working while standing up. My first boss told me to stand up when making important phone calls because then you sound more positive and motivated. Also, if you're someone who likes to move around a lot (aka you fidget when sitting still), then standing up while working makes it easier to pace while doing certain tasks, such as talking on the phone.

Add a podium

If working full time at a stand up desk isn't for you, consider adding a podium, lectern or stand up desk in your work area and just do certain tasks while standing, like reading or talking on the phone. This way you can move between your regular desk and your standup area and get some variety in your positions during the workday.

Walking desk

[url:6601,type=|node|,content=|We've talked about walking desks/treadmill desks|] before. The idea is that you walk very slowly on a treadmill while working standing up. Personally I'm not a big fan of this idea – I like to keep the workout and the work separate. But I can see how this idea would make sense in certain situations, and some people say it works for them.

Exercise ball

The main benefit here is that [url:1706,type=|node|,content=|sitting on an exercise ball|] is active – your body is constantly making minor adjustments to remain balanced on the ball - and this requires your core body muscles, your abs and large lower back muscles, to work to hold the body upright and balanced on the ball. And because there is not back as on an office chair, it's hard to slump or slouch, which encourages good posture.

Until your core muscles get strong enough to support you and sitting on the exercise ball feels comfortable, it is often a good idea to not have the ball fully inflated so that it is more stable, and start out by sitting on it for only a little while at a time (e.g. 10 to 20 minutes) and gradually work up to several hours at a time. You can buy a ball with sand at the bottom of it if you're concerned about it rolling away every time you stand up (a good idea for people who get up a lot at work).

Other factors to note: This is one of the least expensive office chair options, usually around 15 - $30. However, many people find that they also sit in a regular office chair for at least part of the day.

Balance stool

A balance stool the same general idea as an exercise ball – forcing you to sit with good posture (as you're not able to slump or slouch) and many versions, such as the Swopper, encourage active sitting as they bounce up and down and side to side, making your core muscles work in order to stay balanced on it. Compared to the exercise ball, a balance stool looks slightly less unconventional and stays in one place.

Most balance stools are in the price range of $200 - $700. Ikea offers a similar option that is similar but less expensive at around $50.

Kneeling chair

A kneeling chair is actually a bit of a misnomer, because you're not really kneeling while on the chair, just sitting while angled forward with some of your bodyweight supported by your shins. Your shins provide stability, but the body is still sitting, not kneeling. The design of the chair is intended to:

Reduce some of the strain placed on the lower back when sitting in conventional, right angle office chairs – the idea is that sitting while tilted forward slightly places the spine in a more neutral position.
Encourage good posture by sliding the hips forward so that your weight is distributed between your pelvis and knees/shins, which reduces spinal compression, and therefore reduces the stress and tension in the lower back and leg muscles.

The result is an office chair that makes sitting in the proper position feel comfortable and effortless. As with all chairs, be sure to get one that allows you to adjust the height and angle. Some versions are on casters, if you need to move around, and some have a bit of lumbar back support for when you want to lean back a little.

Recliner

Many people with back pain feel much more comfortable sitting in a reclining position than sitting upright. In a survey on Spine-health.com, we found that 72% of people with back pain felt less pain when lying down or reclining (N = 1368). If you are one of these people and have the option, then working while sitting in a recliner, with feet propped up on an ottoman or attached footrest, then using some type of laptop stand with your recliner may be a good option.

For the inexpensive route, you can use a lap desk – a wood or other type of solid top and beanbag cushion on the bottom – and work on it with your laptop and a wireless mouse.

If you're working for longer periods, then I would recommend using a laptop stand that lets you use a separate keyboard and ergonomically positioned wireless mouse. There is a huge variety of recliners and laptop stands – some very elaborate ones, and there's bound to be a setup that will suit your needs.

Personally, I think sitting in a recliner would be way too comfortable and relaxing – I'm pretty sure I'd be dozing within minutes. Standing or active sitting are definitely better options for me.

Final thoughts

No matter what you choose, there is nothing better than getting up regularly during the day to stretch and walk around. If price is an issue, remember that all the above options are available for much less via Craigslist and EBay, as a lot of people seem to buy these new but end up reselling them without using them much.

Of course this is not a comprehensive list, just a few ideas to get you thinking about alternatives. Have you found something that works well for you? Please let us know. (No sales pitches please.)

More reading:

OSH Answers – Working in a Sitting Position – Alternatives
[url:6660,type=|node|,content=|Is Your Job Aging You? Computer Users Beware|]
[url:1106,type=|node|,content=|Reducing Back Pain While Sitting in Office Chairs|]
Stand Up Desk – CNN Money Magazine

29 Best Travel Tips for Your Aching Back

Thu, 20 Sep 2007 16:17:09 -0700

September 20, 2007
by: Stephanie

Traveling is hard on our joints, muscles and nerves for two main reasons: 1) it requires us to use our bodies in ways they're not used to, such as hoisting luggage over our heads into the bin and yanking it off the moving baggage claim, and 2) it requires us to sit still for long periods, often in a cramped space. No wonder people with back pain and other types of pain avoid travel whenever possible. To help you have as pleasant a trip as possible, here are a number of things others have tried and found to work well:

Be Smart About Luggage

Lift luggage in stages. Move slowly when lifting your luggage and break the action into smaller parts. For example, when lifting a bag into an overhead bin, it can first be lifted to the arm of the seat, then to the top of the seatback, and then into the bin in separate motions.
Never twist while lifting. Never, never, never. This is a common cause of injury to the low back. Pivot with your feet so that your whole body moves instead of just twisting your back. Nuff said.
Better yet, avoid lifting. Ask a flight attendant for help. If you explain you have back condition, you will be surprised how helpful the airline staff will often be. If your bags are small and light, it will be less of a burden to ask someone to do this for you.
Ship ahead. This is my favorite solution for luggage – just mail your stuff on to your destination ahead of time. This way you avoid luggage entirely and can carry just one small bag onboard with you. No schlepping. No hassle. No pain.
Pack light. Use 2 or 3 smaller bags rather than one large/heavy bag, especially if you will have to lift the bags in/out of car trunks, off airport baggage carousels, into and out of overhead bins, etc.
Use a backpack. Do not sling a bag over one shoulder (unless it is a very light handbag). Use a good quality lightweight backpack – and wear it using both straps. The generally recommended maximum weight of a backpack is 10 - 15% of your body weight – less if you have a painful back. Using backpack has the added advantage of leaving your hands free to hold onto handrails on escalators, stairs, the boarding ramp, etc.

Plan Ahead for Medication

Get a prescription. If there's any chance you would run out while you're traveling, get a prescription from your doctor and bring this with you so that you can buy more when required. Remember that in foreign countries the medication that you usually take may have a completely different name.
Keep your medication with you. This may be completely obvious, but it's worth saying anyway. Make sure you keep all your medication with you in flight - do not check it in with luggage. Don't just bring the medication you think you'll need for the flight, as you and your luggage may get separated indefinitely, or your flight could get seriously delayed or be worse than expected.
Bring an OTC backup. As a backup, bring acetaminophen (such as Tylenol) and ibuprofen (such as Advil, Motrin or Nuprin). Just in case your pain medications run out, these two can be taken together and have a powerful pain relieving effect. And neither requires a prescription. Of course, check with your doctor before doing this.
Keep meds in their containers. Don't put different medications into the same containers. Keep each type of medication in its prescription bottle. In some situations, you could be detained in security for traveling with pills that aren't in separate labeled containers.

Use Easy Pain Relief Tactics

Ice is key. There are many ways to make sure you have access to ice/cold to numb the lower back when traveling. The simplest is to bring extra ziploc bags and whenever you need to, ask a flight attendant to fill it with ice for you. Place it between your lower back and the seat. Leave it on for 20 minutes to numb the lower back, repeat as needed. You can also use the cold packs that you crack to get cold. If security will let you, bring a small gel ice pack on the airplane, flight attendants will keep in fridge for you.
Heat is too. There are also disposable, portable hot packs that heat up after you open them, so you can bring them on your travels and open and apply them as needed. Commercial heat wraps, such as ThermaCare, incorporate heating units across the low back area of the band. Such types of heat wraps last for several hours, making them ideal to provide back comfort during lengthy travel. If you want to bring gel heating packs, first check with your airline to see if they're allowed past security.
OTC pain patch. Consider using a non-prescription pain patch, (such as the Bengay Pain Patch). It may reduce your need for pain medications. Of course, check with your doctor before using this.
TENS units. For some people, a TENS unit can reduce pain. Get a letter from your physicians or physical therapist explaining your condition and the need for the TENS unit and what it is, as this may be needed to help you through security or to provide information to the flight crew.
Consider muscle relaxants. Consider talking with your doctor about muscle relaxants that you can take before a plane trip – they may be helpful if you have a long plane ride ahead of you.

Proactively Manage the Airline Service

Get an aisle seat. Ask for an aisle seat out of medical necessity (stress medical necessity). It is easier to get into and out of an aisle seat, and allows you to get up and move around the cabin more easily. Since back pain can't be seen, traveling with a letter from your doctor that explains your condition will help you get accommodations such as an aisle seat.
Get wheelchair assistance. Make sure the airline knows you are handicapped so they will wheel you around with a wheelchair. You won't have to carry your bags, walk to the gate, or stand while waiting in line at security. It is best to do this when you make the reservation. You just need to ask for wheelchair assistance to the plane door. Even if it is supposed to be just a short walk to the gate, remember that gates can change, there may be a lot of standing in line when going through security, and other issues may arise that would make a wheelchair worthwhile.
Ask for a row of seats. If the airplane isn't full, when booking see if you can get the last row of seats (which usually no one else wants). Then you can pull up the seat arms and lie down.
Recline. For many back conditions, sitting in a slightly reclined position is least stressful on the back. If this is the case, remember to check that your seat will recline when making your reservation and getting a seat assignment. Some seats in exit rows or at the back of the plane to not allow you to recline.
Stretch key muscles. Sitting for extended periods can cause stiffness and tension in the hamstrings (the muscles in the back of the thighs) and hip flexor muscles, which in turn puts added stress on the low back. Ask your doctor for a few safe hamstring and hip stretches you can do while traveling.
Preboard. When they call for pre-boarding for people who need assitance, that's you. Make sure the gate agent knows you will need to pre-board. Conversely, if sitting for a moment longer than necessary will be unbearable, then board very last. If you do this, make sure your carryon can fit beneath your seat, because if you board last the overhead bins might already be full.
Consider a handicapped parking sticker. If you will be parking at the airport but have trouble walking very far, you can ask your doctor to fill out an application for a handicapped parking sticker to be able to park nearest the airport entrance.
Avoid getting bumped. Due to overbooking, a practice that seems common lately, getting a seat assignment in advance can reduce the risk of getting 'bumped'. If no seat assignment is given when you buy your airline tickets online, call the airline to get seat assignment immediately. If you arrive at the ticket counter without seat assignment on an overbooked flight, you probably will get bumped off the flight and forced to take a later flight - which can be several hours or even one or two days later.

Sit with support

Fix the seat. Place a small rolled-up airline pillow, blanket, or a towel or lumbar pillow between your back and the seat to support the natural inward curve of your lower back. You may also use commercial low back supports if you prefer. Supporting the curve in your low back is especially important with many airplane seats, as they are often worn out and force your lower back to an unnatural, stressful position. If the bottom of the seat is concave from too much use, place a folded blanket on the seat.
Use your feet. Bottom-up leverage from your feet is also required to support your low back. While seated, your knees should be bent at a right angle. If your seat is too high, place your feet on something that can act as a firm footrest - like a book or box - to keep your knees at a right angle and avoid stressing the low back.

General advice

Bring a letter. Get a letter from your physician explaining your condition, medications and treatment requirements. This can come in handy in many ways -- when requesting an aisle seat, wheelchair assistance, getting your medications through security, if you need medical care while traveling, etc.
Drink water. Water circulates healing nutrients and oxygen throughout the body. Drink water frequently to help keep your pain at bay and keep your body nourished.
Get up and move. Sitting in one position for extended periods of time stiffens the back muscles, which can put stress on the spine. Get up and stretch and move around every 20 to 30 minutes if possible. Movement stimulates blood flow, and blood brings important nutrients and oxygen to your back, reducing stiff muscles, helping curb inflammation. Movement also helps prevent blood clots from forming in the leg (called deep vein thrombosis), which is one of the most dangerous risks of sitting still for long periods.
Wear slip on shoes. Wear good, comfortable supportive shoes if you will be walking distances through airports, train stations, etc. Slip on shoes are the best, because its easy to get them on and off (without having to bend over) when going through security.

I also advocate diversion to help keep the pain at bay, especially if traveling will be stressful for you. One option is to treat yourself to something special – a great new book or movie – during the flight. Another option is to do something for someone else (write a letter to an elderly relative or neighbor, write down memories of your children, etc.) to focus your mind elsewhere.

Happy travels!

Posted by: Stephanie

More Resources:

Transportation Safety Administration, Travelers with Disabilities and Medical Conditions - Air Travel
Tips while traveling abroad – US Department of State
Health information you should know before traveling abroad, including insurance, Medicaid and Medicare information, and bringing prescription medication and getting medication abroad
American Family Physician Medical Advice for Commercial Air Travelers http://www.aafp.org/afp/990901ap/801.html

10 Best Laptop Setups

spine-health — Mon, 13 Aug 2007 18:53:07 -0700

August 13, 2007
by: Stephanie

In this day and age many people use their laptop as their primary computer, so it’s important to have it setup correctly in order to avoid back pain, neck pain, and other musculoskeletal injuries or strains. The problem is that laptop computers are designed with portability in mind rather than sound ergonomic principles. Basically, if the screen is at the right height then keyboard is too high, and if the keyboard is in the right position, then the screen is too close and too low.And laptop touchpads and trackballs are never very user friendly. Given these challenges, here are 10 simple tips for the best laptop setups:

Use a large screen. Get a laptop with the largest screen possible for your needs to avoid the stressful posture that results from straining to see the text on a small screen. Many laptops offer large screens (15" plus), but these can be difficult to use while on the go. There are a number of smaller notebook and ultra-portable laptops on the market, and while a smaller screen (12.1") can be useful in mobile settings, make sure that you’re able to read the screen characters and easily use the keyboard (the smaller the laptop, the smaller the keyboard). If you find yourself straining to see your screen, increase the font size.
Place the screen at eye level. Ideally, set your laptop height and screen angle so you can easily view the screen without bending or rotating your neck, and put it about an arm’s length in front of you. To do this, you will usually need to elevate the laptop a few inches above your desk, which you can do by placing it on a stable support surface such as a laptop stand or on a thick book.
Don’t slouch. Despite the name “laptop”, you want to avoid propping your laptop on top of your lap as this requires you to slouch down to see the screen.If you have to work on your lap, such as while you’re on the train, at least put the laptop on top of your computer bag or briefcase so you can raise it up slightly.
Use a separate keyboard. When using the laptop for extended periods, use an external, full-sized keyboard with your laptop and position it at a height that allows your shoulders and arms to be in a relaxed position, with your elbows at a 90° angle when typing. Ideally, place the separate keyboard on a keyboard tray beneath your desk surface to help ensure that your wrists stay in a neutral (flat) position.
Use a separate mouse. Be kind to your wrists by using an independent mouse rather than the mouse that’s incorporated into your laptop keyboard. Ideally, place the mouse on an adjustable-position mouse platform so you can keep it near your body and keep your wrist flat while using it.
Recline slightly. If you can’t use a separate keyboard and mouse, an alternative is to find a chair that allows you to recline slightly. This will allow you to position the laptop keyboard and mouse with the least strain on your neck. Angle the screen slightly upward so that you can view the screen without having to bend your neck too far down.
Prop up your feet. If you have to raise your chair so that your arms and wrists are positioned comfortably, check to see how your legs are angled. Your knees should be at about the level of your hips. If your hips are too high, you need to put a footrest or small box under your feet to prop them up and keep excess strain off your lower back.
Make your chair work for you. The type of [url:1106,type=|node|,content=|office chair|] you use is critical.Basically, any office chair that is fully adjustable and has lumbar support will work, but you need to be sure to set it up correctly.Follow this diagram on how to [url:1106,type=|node|,content=|set up your office chair|].
Take a break. Take brief breaks every half hour, at the very least taking your eyes off the screen and letting them rest on something in the distance, and doing some simple stretches while at your desk, such as stretching your neck, shoulders, arms and legs. Every one or two hours, leave your desk to walk around to get your blood flowing and move your muscles. Downloadable Stretch Break™ software reminds you to stretch and gives you stretching ideas.
Travel light. Be careful when carrying your laptop around. The power supply cord, spare battery and other accessories in your laptop bag may add a lot of weight. If you carry your laptop to work and home again, get duplicate power cords and other peripheral components to leave in each place so that you don’t have to carry everything back and forth. Carry your bag across your lower back in a messenger bag style, or use a backpack with dual padded shoulder straps (and avoid draping the bag over just one shoulder). If your laptop and components weigh more than 10 lbs, a roll-along carrier is the best choice.

I realize that not all of the above tips will always be practical, but if you use your laptop daily, paying attention to how you set it up will go a long way to easing back pain and strain on your joints and muscles.

Posted by: Stephanie

Additional reading

[url:1106,type=|node|,content=|Reducing Back Pain while Sitting in Office Chairs|]
Laptop Computer Ergonomic Tips

The Ultimate in Multi-Tasking - Lose Weight While Working at Your Desk

spine-health — Tue, 29 May 2007 18:48:49 -0700

May 29, 2007
by: Stephanie

If it works, this could be the best weight loss invention yet - the ability to easily burn almost 120 extra calories per hour while working at your computer.

The origin of this thinking comes from Dr. James Levine, an endocrinologist at the Mayo Clinic, who found that any incremental movement, even fidgeting, burns extra calories. From this, he extrapolated that even very light aerobic activity would cause the body to greatly increase the rate at which it burns calories, a process called non-exercise activity thermogenesis.

To study his hypothesis, he invented a computer workstation that can be used while walking slowly - very slowly - on a treadmill, and recently released the results of a small research study that evaluated how many calories this would burn.

The recent study included 15 obese individuals - 14 women and one man - in their forties who did no regular exercise. Their average Body Mass Index (BMI) was 32 and percent body fat was 52%. Using the treadmill at 1mph burned 119 more calories per hour during the study than sitting while working, which would indicate that walk-working for 2 to 3 hours per day could lead to a weight loss of about 45 pounds in a year according to Dr Levine.

The author acknowledged that the study was limited by several factors, including its short duration, which did not extend throughout an entire workday, the small number of subjects, and the concentration of women.

My personal sense is that while this is attractive in theory, I would rather separate work and exercise. I much prefer the mood enhancing qualities from the endorphins produced by a good aerobic workout over low level activity.

Primary source: The energy expenditure of using a "walk-and-work" desk for office-workers with obesity. BritishJournal of Sports Medicine online.

Posted by: Stephanie Burke

How to Power Nap at Work

spine-health — Mon, 09 Apr 2007 17:52:34 -0700

April 9, 2007
by: Sylvia Marten

What do Leonardo da Vinci, Albert Einstein and Thomas Edison all have in common? They've all made important contributions to the advancement of mankind, they're all distinguished in their respective fields, and they were all avid power nappers.

More and more employees are spending a significant part of their afternoon staring blankly at the computer screen, or pinching themselves to stay awake during an afternoon staff meeting.

A Spine-health.com reader poll revealed that 63% of people are getting 6 hours or less of sleep at night, which, according to James Maas, author Power Sleep, is at least 1.5 hours fewer than they need.

What's the solution? Power napping.
Twenty minutes of sleep in the afternoon recharges your body and mind and provides the extra push required to have a successful, productive day; pleasing both you and your employer.

What is a power nap?
"A power nap is defined as a short nap during the day of about 20-30 minutes duration," says William Deardorff, Medical Advisor for Spine-health.com. "This results in a winding down of activity in the brain's prefrontal cortex. The short duration of a power nap prevents the person's brain from entering slow-wave (deeper) sleep. Waking up after being in this deeper state of sleep can result in a sleep inertia causing you to feel heavy, sluggish and groggy."

"Power naps have recently been studied more extensively by researchers and found to yield many benefits such as a boost in productivity at work, lower stress, improved ability to concentrate, and enhanced mood. Researchers at the Salk Institute for Biological Studies found that with a nap, brain activity stays high throughout the day; but without a nap, brain activity declines over the course of a day," says Dr. Deardorff.

"You must sleep sometime between lunch and dinner… Don't think you will be doing less work because you sleep during the day. That's a foolish notion held by people who have no imaginations. You will be able to accomplish more. You get two days in one -- well, at least one and a half, I’m sure."
Winston Churchill

Some of the main benefits of power napping include improving alertness and memory retention, sharpening motor skills and increasing stamina. NASA sleep researchers have found that a nap of just 26 minutes can boost performance by 34 percent. Another NASA study found that napping significantly increases “working memory”, the ability to focus attention on one task while holding other tasks in memory, which is critical when performing complex work.

So how do you know if power napping is right for you? If you find that you're always drowsy on the ride home from work, or you lack energy during the afternoon, you're probably an ideal candidate for power napping.

In addition to overall performance, power naps are especially beneficial for individuals who engage in high pressure situations where they have to be "on", such as:

Important presentations
Meetings with clients
Scholastic exams
Long drives or commutes
Competitive sports
Complex problem solving

Whether you need to gain a competitive edge, or even if you just feel like you're not making the most of your day — power napping is right for you.

How long should you nap?
The main goal of a power nap is to reap the energizing, refreshing benefits of sleep in the least amount of time, which for most people is 20 to 30 minutes. This allows the body to complete two sleep cycles, providing rest and relaxation for the mind and body, but avoiding the deep slow wave sleep cycles.

Waking up between 30 and 60 minutes of sleep will usually produce sleep inertia -- an undesirable effect that makes it hard to focus both mentally and visually. It's very important that you avoid waking up during this time frame and allot the right amount of time for your power nap.

Of course, a longer nap of one to two hours is a great luxury, allowing you to complete an entire sleep cycle by reaching your deep sleep and REM stages. This type of restorative nap is difficult to attain during the workweek, however, and is best left as a weekend indulgence.

Keep in mind that the precise timing of sleep cycles can vary from person to person, so you may want to test out a few different length naps in order to find out what works best for you.

Tips for getting the best power nap at work
Once you lay your head down for a nap, the worst thing to do is start stressing -- this will waste time and defeats the purpose of getting the most rest in the least amount of time. To help you get the most of your power nap time, we suggest trying a few of the following tips.

First and foremost: don’t put your job in jeopardy
At many companies, sleeping on the job is a firing offense. If you work in an anti-nap environment do not simply put your head down on the keyboard and doze off. If you’re thoughtful about staying within the bounds of what’s allowed at your company, however, power naps should still be possible --for example, most employers won’t mind if you nap during your coffee break or lunch break, and it may be possible for you to nap just before or after work. Increasingly (albeit slowly), more employers are allowing or even promoting naptime during work. Some more progressive companies already have a nap-friendly policy or even a room outfitted for napping.

Get comfortable
Most sleeping difficulties are psychosomatic, not physical, so if you're having trouble falling asleep, consider reevaluating the environment you're sleeping in. An environment conducive to napping is quiet, dark and free from interruptions. If you sleep on a floor at work, keep a mat (like a yoga mat that rolls up) at work, and possibly a pillow and blanket, if that makes you more comfortable. Other tools of the trade to consider – eye shades, ipod or walkman with restful music, or specific MP3 files designed to help you wind down and fall asleep.

Eat right
Avoid consuming caffeine, fat, carbohydrates or sugar in the hours before your nap as these foods make it harder to get to sleep. Instead, try to consume protein and calcium. In an ideal scenario drinking a glass of warm milk about an hour before you plan to nap will encourage you to sleep.

Wake up on time
Plan the length of your nap and set an alarm for your desired awakening time. If you do not have access to a formal alarm clock consider using the sleep timer on your cell phone or downloading an alarm clock program to your computer. If you struggle with waking up after even short naps, you might consider taking a "caffeine nap." Being late is a sure way to put an end to your power naps.

Make it routine
Don’t lose heart if you don’t fall asleep right away the first time you try to nap. You can train your body to be ready to sleep - sleeping at the same time of day, for the same amount of time, and in the same place will signal to your body that its time to rest and rejuvenate with some power shuteye.

Don’t feel guilty
Napping is great for your health and productivity. But even though most of us know this, we often still feel as though we are wasting time. This feeling of guilt only impedes successful power napping. Instead, make an effort to "recognize that you're not being lazy; napping will make you more productive and more alert after you wake up."

Where are the best places to take a power nap?
For most people, this is probably the single most difficult challenge. Where to nap at work? Remember, the more isolated and relaxing the location, the greater chance you'll quickly fall asleep.

If, like most of us, you work at a place that doesn’t have a room labeled “Nap room”, you something in this list may work for you:

In your office. This is obviously the best spot – if you have an office, you’re way ahead of the game. Put “do not interrupt” on your phone, close your door, and get comfortable.
In a conference or break room. It’s best if you can reserve the room so you won’t get interrupted during your nap.
In the library or a book store. These are some of the best quiet places to nap. Simply head on over to the closest library or book store during your coffee break or lunch break. Same goes for a quiet coffee shop, and this has the added advantage of being able to enjoy a coffee after your refreshing nap!
Department stores. Some department stores have suites fully equipped with comfortable couches and chairs. The Nordstrom near me has two beautiful rest areas right near the women’s bathroom. If you don’t mind sleeping where strangers might come and go, this could work for you.
On a couch or reclining chair. Some employers make couches available in certain spaces, such as the restroom, break room, lunch room, or even a pumping room for nursing mothers.
In a parked car. This may sound crazy, but most cars are actually a pretty comfortable spot to nap. If it’s safe, you can power nap in your car during lunch in your company parking lot. Or, pull into a safe parking lot on your commute home, lock the doors, turn on some relaxing music, and get 15 minutes of powerful rest before heading home to enjoy your post-work day.
On the bus or train. For many of us, the sensation of moving is a total sedative, making the after work commute an ideal time to sleep. You can create a feeling of isolation if you put on headphones or earplugs.
As a passenger in your carpool. If carpooling is an option, see if your carpool partner would mind you driving into work and letting you be the passenger on the drive home everyday. This way you can get in a quick nap before arriving home. Again, headphones or earplugs might help, freeing up the driver to listen to the radio, crack gum or talk on the phone without bothering you.

When more attractive options run out but you desperately need a few minutes of shuteye, sit in a bathroom stall, cross your forearms over your knees, and put your head down to rest. It doesn’t sound appealing, but you’d be surprised how many people do it. A full power nap may not be possible here, but even closing your eyes to unwind can be productive. Experts advise "a brief rest has the benefit of reducing stress and helping you relax a little, which can give you more energy to complete the tasks of your day."

Basically any place where you can put your head down, stay safe, not cause a distraction to others and remain undisturbed is an acceptable place to power nap.

If you’d like to be as creative, productive and accomplished as Thomas Edison at work --or if you’d just like to feel better and have more energy in the afternoon and evening -- it’s absolutely worth it to give power napping a try.

Additional resources

Check out these links for more information on power napping and sleep deprivation:

[url:161,type=|term|,content=|The Keys to Better Sleep|]
Snooze, You Win
Sleep Benefits: Power Napping for Increased Productivity, Stress Relief & Health
Sleep Stages
Scientists Finding Out What Losing Sleep Does to a Body
How to Power Nap