Blog of Dr. John Bickert - Chiropractor in Calgary, Alberta http://www.saddletownechiropractic.com/blog Dr. John Bickert of Calgary, Alberta discusses the latest articles on chiropractic, back pain, neck pain, headache, and auto injuries. en-us 5 strategies you can use at your office to spare your health... http://www.saddletownechiropractic.com/blog/133-5-strategies-you-can-use-at-your-office-to-spare-your-health Tue, 02 Feb 2010 12:31:41 CDT The last half of the 20th Century has witnessed a change from an industrial-oriented society to that of an information revolution, and with that change has come a shift of balance between "white collar" and "blue collar" employment rates. The number of office jobs has steadily risen over the last 50 years, and with that rise a new presentation of musculoskeletal complaints has come to the forefront of the alternative health care arena. This article addresses five strategies you can use at the office workplace to allow for a healthier, happier work experience!

1. Chair set-up:
- Knees and hips should form 90-95 degree angles relative to one another.
- 3 finger rule: should be able to fit 3 fingers between knees and seat pan.
- Backrest should curve to follow the contours of your spine.
- Armrests should allow for a 90 degree angle at the elbow.
- Seat pan should adjust at least 5 degrees both forward and backward.
2. Lighting:
- Use natural lighting whenever possible to illuminate your workspace.
- Light source position and angle should be adjustable.
- Computer monitor brightness should be reduced to minimize eye strain.
3. Computer set-up & positioning:
- Computer monitor position should allow for straight-on viewing.
- Height of computer monitor should be at eye level to reduce neck strain.
- Mouse position should allow for a bend in the elbow to be maintained.
- Keyboard should be angled back to minimize wrist strain while typing.


4. Proper posture & break strategies:
- The best posture is the one that is always changing!
- Movement of your feet should happen regularly.
- Leaning back slightly can reduce pressure through the pelvis.
- Head should be held in a neutral position.
-10 minute breaks should be taken every hour to stretch/walk around.
- No more than 75% of your work day should involve computer work.

5. Stretching and postural exercises at the office
- Stretching should focus on: hamstrings, calves, hip flexors, pecs & shoulders
- Brugger exercises should be used to establish a proper seated posture:
1. Sit with buttocks at the edge of your chair
2. legs spread slightly apart with toes turned out
3. Assume a slumped "poor posture" position
4. Tilt your pelvis forward & lift puff your chest out
5. Rotate your palms outward
6. Repeat above steps 2 or 3 more times

Using these 5 strategies can help you avoid some of the common ailments of office work, and attain a healthier, happier work environment!

]]>