You Can't Fix Dumb. Not Recommended with YOUR office Chair

How to Pick the "Right" Office Chair

By: Dr Greg Millar DC CCEP
Millar Chiropractic Clinics - Huntsville, Madison, Jones Valley, Decatur, Alabama

We have all heard that sitting is the new smoking. Study after study keeps telling us just how bad prolonged sitting is for us. Prolonged sitting in an office chair can definitely cause low back pain or worsen existing back or neck problems. The main reason for this is that sitting, in an office chair or for that matter, sitting in general, increases stress in the back, neck, shoulders, arms and legs. That stress can add large amounts of pressure to the back muscles, ligaments tendons and spinal discs. From a medical prospective sitting dramatically increases the intrathecal pressure (pressure in the spinal cord). 

When sitting in an office chair for long periods, the natural tendency for most of us is to slump over or slough down in the chair. This posture can overstretch the spinal ligaments and muscles and strain the surrounding structures of the spine. When repeated time and time again, incorrect sitting posture can damage spinal structures and contribute to or worsen back and neck pain.

Top Six Guidelines to Setup Your  Office Chair

An office chair is a tool just like any other piece of office equipment. When used properly, it can help you maximize back support and maintain good posture while sitting. However, simply owning a good office chair or ergonomic office chair is not enough. It is also necessary to adjust the office chair to the contours, size and shape of the individual's body to improve comfort and reduce aggravation to the low back and neck.

The first step in setting up an office chair is to look over the entire work area. Establish the desired height of the individual's desk or workstation. This decision is determined primarily by the type of work to be done and by the height of the person using the office chair. The height of the desk or workstation itself can vary greatly and will require different positioning of the office chair, or a different type of ergonomic chair altogether.

Once the workstation has been situated, then the user can adjust the office chair according to his or her physical proportions. Here are the most important guidelines - distilled into a quick checklist - to help make sure that the office chair and work area are as comfortable as possible and will cause the least amount of stress to the spine:

1. Elbow measure
   First, begin by sitting comfortably as close as possible to your desk so that your upper arms are parallel to your spine. Rest your hands on your work surface (e.g. desktop, computer keyboard). If your elbows are not at a 90-degree angle, adjust your office chair height either up or down.
2. Thigh measure
   Check that you can easily slide your fingers under your thigh at the leading edge of the office chair. If it is too tight, you need to prop your feet up with an adjustable footrest. If you are unusually tall and there is more than a finger width between your thigh and the chair, you need to raise the desk or work surface so that you can raise the height of your office chair.
3. Calf measure
   With your bottom pushed against the chair back, try to pass your clenched fist between the back of your calf and the front of your office chair. If you can't do that easily, then the office chair is too deep. You will need to adjust the backrest forward, insert a low back support (such as a lumbar support cushion, a pillow or rolled up towel), or get a new office chair. 
4. Get up and move
   No matter how comfortable one is in an office chair, prolonged static sitting is not good for the back and is a common contributor to back problems and muscle strain. To avoid keeping the back in one position for a long period, remember to stand, stretch and walk for at least a minute or two every half hour. Even a quick stretch or some minimal movement - such as walking to the water cooler or bathroom - will help.Low back support
5. Against the back
   Your bottom should be pressed against the back of your chair, and there should be a cushion that causes your lower back to arch slightly so that you don't slump forward or slouch down in the chair as you tire over time. This low back support in the office chair is essential to minimize the load (strain) on your back. Never slump or slouch forward in the office chair, as that places extra stress on the structures in the low back, and in particular, on the lumbar discs.

4. Resting eye level
   Close your eyes while sitting comfortably with your head facing forward. Slowly open your eyes. Your gaze should be aimed at the center of your computer screen. If your computer screen is higher or lower than your gaze, you need to either raise or lower it to reduce neck strain.
5. Armrest
   Adjust the armrest of the office chair so that it just slightly lifts your arms at the shoulders. Use of an armrest on your office chair is important to take some of the strain off your neck and shoulders, and it should make you less likely to slouch forward in your chair.

A twenty minute walk will help even more, promoting healthy blood flow that brings important nutrients to all the spinal structures. In general, moving about and stretching on a regular basis throughout the day will help keep the joints, ligaments, muscles and tendons loose, which in turn promotes an overall feeling of comfort, relaxation and ability to focus productively.

While this article is about traditional office chairs, some people prefer more active, ergonomic chairs, such as a Swedish kneeling chair or a Swiss exercise ball. While a traditional office chair is designed to provide complete support, these alternatives help promote good posture without a back support. They also require more active use of one's muscles (e.g. for balance and to sit upright). If you have an injured back or other health problems, it is advisable to first talk with your doctor prior to using one of these types of chairs.

There is no single type of office chair that is optimal for all patients, and people should determine their individual preference for comfort while following the guidelines explained in this article to promote good posture and back support while sitting in an office chair.

Dr. Greg Millar DC CCEP
Millar Chiropractic Clinics - Huntsville, Madison, Jones Valley, Decatur Alabama
1-800-462-4476
www.millarchiro.com


Copyright 2002-2016 Millar Chiropractic Associates, Inc. You may share as long as you give credit tor a link to this article. The contents of this website including all links to other pages or websites herein including but not limited to text, graphics, images, comments, statements, or information from doctors, host or guest, and other material contained therein (Content) are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. You should not use this Content for diagnosing or treating a health problem or disease. Never disregard professional medical advice or delay in seeking it because of Content you have seen, read or heard. Please see our Terms of Use page that apply to this this blog.

How Chiropractors Help People Who Suffer From Headaches

If you are among the 45 million Americans who suffer headaches regularly, you are undoubtedly familiar with the traditional methods that people use to treat them, including taking some type of over the counter medication that is supposed to eliminate the pain and reduce any associated swelling. There are many other types of treatment that you may have attempted as well, including taking pharmaceutical concoctions designed to treat pain. However, none of these solutions provide permanent relief that addresses the problem at the core.

In the past few decades, there have been an increasing number of patients throughout the country that have begun to seek alternative forms of therapy for all types of conditions, including headaches. One form of treatment that is very promising for physical as well as other types of pain is chiropractic.

This form of alternative care has been used successfully for over a hundred years and has become a regular part of the American healthcare delivery system. In fact, there are an increasing number of insurance providers that are willing to pay for chiropractic because of its effectiveness.

When a person goes to school to learn about chiropractic, they begin by studying the human anatomy in great detail, just like other medical professionals. However, in addition to looking at how all of the parts work together physically, their training primarily revolves around the diagnosis and treatment of misalignments in the spine known as subluxations.

Theses subluxations compress nerve tissue that affects organ function, soft tissue like muscle, ligaments and tendons and can eventually manifest as other health problems if not treated.

Once the nerves are disrupted pain will result. While it usually manifests itself as physical pain, this is not always the case. In some instances, the person may experience difficulties with sleep or other routine habits.

On the first visit with a chiropractor, a review of previous health issues will be completed, including x-rays (if needed) to determine what types of nerve blockage may be occurring. They will listen to the patient attentively and make an assessment, including determining what types of treatment will best suit the patient.

In the case of headaches, the patient usually has misalignment (subluxations) in the cervical spine. This may be accompanied by muscles that are unduly tight in the neck, shoulders and nearby areas. Pressure on the nerves may cause sharp stabbing pains or there may be a continual dull throb in the region.

The chiropractor will assess the area and then move forward with treatment known as a chiropractic adjustment in order to relieve the pressure and pain. The relief is usually instantaneous, with an increase in positive symptoms for the following few hours.

However, chiropractors don’t just focus on relieving symptoms but rather correcting the problem; therefore, additional treatments will follow to help correct the cause. In addition, the chiropractor will take the time to educate you on the importance of chiropractic, especially if you’ve never been to one before.

If you need further help with your headaches or are ready to see how beneficial chiropractic care can be to your overall health, please give us a call so that you can schedule an appointment with our Doctor of Chiropractic.

Millar Chiropractic has 6 offices to serve you in the Huntsville Alabama area. We think of headaches as our bread and butter in fact we say we specialize in 5 areas 1) Headaches & Migraines 2) Low Back Pain 3) Neck Pain 4) Sciatica and Disc problems and 5) Joint Pain and problems. We always offer a free consultation. It's just a meeting with the Doctor for you to size him up and for us to see if we can help you. Call the Appointment Center Today. Toll Free 1-800 Go Chiro (1-800 462-4476) or local at (256) 830-0000.  



Copyright 2002-2016 Millar Chiropractic Associates, Inc. All rights reserved. The contents of this website including all links to other pages or websites herein including but not limited to text, graphics, images, comments, statements, or information from doctors, host or guest, and other material contained therein (Content) are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. You should not use this Content for diagnosing or treating a health problem or disease. Never disregard professional medical advice or delay in seeking it because of Content you have seen, read or heard. Please see our Terms of Use page that apply to this this blog.