The Stress of Holidays on your Health!

 The holiday season is here, stress levels can be elevated.  Stress is not just for adults, but can and often does affect children as well, specially if the family is under stress.  When you are under stress your immune system does not function at the optimal level it needs to to fight off infections or pain.   At this time of year, if you add an already-weakened  immune system to being around large crowds of people who may be sick while doing holiday shopping, visiting family and attending parties, then you may be putting yourself at higher risk for illness.

 

The most common symptoms of holiday stress include headaches, backache, fatigue, irritability, high blood pressure and difficulties sleeping.

Chiropractic adjustments release muscle tension, reduce nerve irritation, improve blood circulation and boost the white blood cell count.  This helps the body return to a more balanced and relaxed state and helps your body fight off illness.

So, instead of giving up holiday memories with your loved ones due to sickness–decrease your chance of getting sick by keeping your stress at bay.  Contact ‘Chirpractic Wellness at Brier Creek" to see what we can do to help alleviate your stress levels and help you further enjoy your holidays!
Here are some things you can do to help decrease holiday stress:

• Lift packages correctly, firewood, groceries and other heavy items with your legs, not your back. When lifting, hold objects close to your body; rather than flexing forward, maintain a slight arch in your lower back and bend at the knees before standing up with the object.

When cooking or standing for an extended period, elevate one foot with a foot rest or stacked books, about six inches from the floor. Alternately elevating each foot relieves tired back and leg muscles.

Travel stress can be minimized if you start your journey having gotten plenty of rest ahead of time, allow plenty of extra time to your destination, pack light, use well-balanced wheeled luggage when you can and be careful to avoid heavy loads on your shoulders from bags with shoulder straps.

Place a pillow or folded towel behind the small of the back when traveling by car or plane, to help maintain the arch in your lower back and support the rest of the body properly. This relieves the discs and joint structures of the spine from unnecessary pressure.

Get enough rest. Many health problems that occur with the holidays are simply due to fatigue.

Diet Soda and Your Health....

Over the many years of practice, I have the same questions asked of me over and over..one is, is drinking soda or diet soda bad for me?  There is only one answer to this ABSOLUTELY YES!!!  I causes everything from Cancer, Obesity, Heart disease, Strokes and other life threatening diseases.  Below are a couple of wonderful articles from Dr. Mercola I think you will find helpful.

Drinking This "Popular Poison" is Worse than Smoking

Striking Similarities Between the Soda Industry and Big Tobacco

If I asked you to quickly recall a commercial or slogan from leading soda companies, like Coca-Cola or Pepsi, could you do it?

 Chances are you'd have no trouble recalling the friendly polar bear commercials or "the real thing" logo, and if you asked your kids, they'd probably come up with a few too.

This is just the tip of the iceberg for how beverage big-wigs have gotten their products firmly embedded into the homes of millions of Americans and others worldwide. Coca-Cola, for instance, spends close to $3 billion a year on advertising. With that amount of money it's no wonder the company has managed to hold on to its wholesome reputation.

They, and other beverage giants, are also in the habit of forming strategic alliances with health organizations that make it appear as though they are looking out for your health, which is about as laughable as Big Tobacco sponsoring a marathon. And like Big Tobacco, they also create front groups to fight anti-soda legislation and science.
For instance, as Time magazine reported:

• The American Beverage Association, which represents Coca-Cola, Pepsi and other soft drink producers, has attacked suggestions to tax soda as "discriminatory." Their organization is touted as a "neutral forum," but in reality is devoted to discrediting negative press against soft drinks. For instance, in relation to obesity, ABA states, "All of our industry's beverages can be enjoyed as part of a balanced lifestlye."
• The soda industry has created the front group Americans Against Food Taxes, which runs anti-tax campaigns. As Kelly Brownell wrote in Time:
  
  

  "The name of the group implies a patriotic, grass roots movement, not a highly financed entity initiated and organized by industry."

• Another industry-created front group, Foundation for a Healthy America, recently donated $10 million to the Children's Hospital of Philadelphia to research and prevent childhood obesity! Diet Coke has also teamed up with the National Heart, Lung, and Blood Institute (NHLBI) to raise awareness for women's heart health programs and was the official "Beverage of Choice" for the 2010 winter Olympics.
• The soda industry funds research to discredit links between soda drinking and health problems. Brownwell writes:
  
  

  "The tobacco industry paid scientists who did research disputing links between smoking and lung cancer, the addictive nature of nicotine, and the dangers of second-hand smoke. The soda industry funds scientists who reliably produce research showing no link between SSB [sugar-sweetened beverage] consumption and health. The tobacco industry bought favor from community and national organizations by giving large donations. In an ironic twist, Coca Cola and PepsiCo are corporate sponsors of the American Dietetic Association."

The Coca-Cola Company Beverage Institute for Health and Wellness (isn't that name an oxymoron?) even creates continuing education courses for registered dietitians!

The Top Reason to Give Soda the Boot …

Some of you reading this are undoubtedly thinking, how bad could soda really be? From my perspective, there is absolutely NO REASON you or your kids should ever drink soda. If you were stranded in the middle of a desert with no other fluid available, then maybe, but other than that … none, nada, zip, zero. No excuses.

From a health perspective, drinking Coke or any soft drink is a disaster. Just one extra can of soda per day can add as much as 15 pounds to your weight over the course of a single year, not to mention increase your risk of diabetes by 85 percent. The primary reason why soda is so dangerous to your health?

Fructose.
The fructose content of the high fructose corn syrup (HFCS) used in many popular soda brands has been sorely underestimated. Around 100 years ago the average American consumed a mere 15 grams of fructose a day, primarily in the form of fruit. One hundred years later, one fourth of Americans are consuming more than 135 grams per day, largely in the form of soda.
Fructose at 15 grams a day is harmless (unless you suffer from high uric acid levels).

However, at nearly 10 times that amount it becomes a major cause of obesity and nearly all chronic degenerative diseases. Instead of consisting of 55 percent fructose and 45 percent glucose, many soda brands, including Coke, Pepsi and Sprite, contain as much as 65 percent fructose, nearly 20 percent higher than originally believed. According to one study, the mean fructose content of all 23 sodas tested was 59 percent -- higher than claimed by the industry. When you consider that Americans drink an average of 53 to 57 gallons of soda per year (depending on the source of your statistics), this difference in actual fructose content could make a huge difference in your health.

Diet Soda is Not a "Healthier" Alternative

By Dr. Mercola

There are other reasons aside from weight gain to think twice before drinking diet soft drinks. In fact, there are already hundreds of published studies linking artificial sweeteners like aspartame, which is widely used in diet soda, to serious health complications. Cori Brackett's documentary film Sweet Misery is an excellent summary of the problems with aspartame.

You can also view my interview with Victoria Innes-Brown, who over a 2.5-year period performed a set of meticulous and detailed animal experiments, documenting the effects of using aspartame liquid comparable to diet soda. This included not only large tumors but also neurological effects, paralysis, skin disorders and symptoms of cerebral palsy.
Recent research has also linked diet soda consumption to higher rates of strokes, heart attacks and other lethal vascular events as well as metabolic syndrome.

There is literally enough evidence showing the dangers of consuming artificial sweeteners to fill an entire book -- which is exactly why I wrote Sweet Deception. If you or your loved ones drink diet beverages or eat diet foods, this book will explain how you've been deceived about the truth behind artificial sweeteners like aspartame and sucralose

Nutritional Tips..

Being a Doctor of Chiropractic, I incorporate nutrition into my philosophy of wellness it's not about a certain diet, but about a lifestyle.  Here are a few of the items that can help you along the way.

 

Healthy Oils

 

Healthy Oils

There are many healthy oils, such as olive oil, sesame seed oil, flaxseed oil, grape seed oil and canola oil. To maximize their health benefits good oils need to be used properly. Keep it in a dark bottle or in your refrigerator—that's how to keep it healthy so it doesn't go rancid. Healthy oils are delicate, you have to treat them delicately.

Overheating good oils during cooking can damage them. Don't cook the oil, cook the food, which means put a tiny bit of oil in the pan, put the food in the oil and then put the food with the oil on it in the pan—that way the oil is preserved. It doesn't heat up and it doesn't get damaged by the heat.

 

Garlic

 

Garlic is great for our bodies. It actually helps the bacteria in your intestines and it also relaxes the arteries and it has a benefit with cancer. It's a great thing to add to your diet. It's present in a lot of cultures—we've forgotten it in America.
Salad dressing made with fresh garlic, lemon and olive oil is one of Oprah's favorites. It's a perfect dressing, It's the best way to have olive oil because you haven't heated it and you haven't damaged it.

 

Tomato Sauce

 

Eating 10 tablespoons of tomato sauce per week. Inside the tomato is a chemical called lycopene. This chemical has a wonderful effect—it's an antioxidant.
There are added benefits from eating tomato sauce or paste as opposed to plain tomatoes. A raw tomato is fine, too, but if you get a little fat with it—either with some nuts or a little olive oil and dressing—then it's perfect. It helps you absorb it better into your intestinal system.

 

Spinach

 

Jam-packed with nutrients, spinach is out-of-sight. This is the best thing for your eyes, It's better than carrots, and a lot of macular degeneration—which is a tragic ailment that affects vision—can actually be avoided by eating these kinds of foods that are rich in carotenoids and also have folic acids and a lot of other benefits. Sauté spinach with a little garlic and olive oil for a perfect side dish.

 

Raw Nuts

 

To maximize the benefits of the healthy oils found in nuts such as almonds, hazelnuts or walnuts they should be eaten raw and stored in the refrigerator. When you roast a nut, the healthy oils that are in there become damaged. The oils aren't supposed to be heated and damaged—they're supposed to be taken in their natural form.

 

Pomegranates (there perfect time of year to enjoy them)

Research on the health benefits of pomegranates has shown promising results. We've done studies on them showing how they actually can change the way your arteries age—it's a very potent antioxidant, It also probably affects cancer rates, especially prostate cancer, but those studies haven't been finished yet.
Not only do pomegranates have extraordinary health benefits—they taste good, too. It's a little sweet for me so I mix it with water, but pomegranates or their juice are worth trying out.

Good Posture..what is that!!

 To most people, "good posture" simply means sitting and standing up straight. Few of us realize the importance of posture to our health and performance.

The human body craves alignment. When we are properly aligned, our bones, not our muscles, support our weight, reducing effort and strain. The big payoff with proper posture is that we feel healthier, have more energy, and move gracefully. So while the word "posture" may conjure up images of book-balancing charm-school girls, it is not just about standing up straight. It’s about being aware of and connected to every part of your self.

Posture ranks right up at the top of the list when you are talking about good health. It is as important as eating right, exercising, getting proper rest and avoiding potentially harmful substances like alcohol, drugs, and tobacco. Good posture is a way of doing things with more energy, less stress and fatigue. Without good posture, you cannot really be physically fit. Without good posture, you can actually damage your spine every time you exercise.

Ideally, our bones stack up one upon the other: the head rests directly on top of the spine, which sits directly over the pelvis, which sits directly over the knees and ankles. But if you spend hours every day sitting in a chair, if you hunch forward or balance your weight primarily on one leg, the muscles of your neck and back have to carry the weight of the body rather than it being supported by the spine. The resulting tension and joint pressure can affect you not only physically, but emotionally, too, -- from the predictable shoulder and back pain to headaches, short attention span, and depression.

Poor posture distorts the alignment of bones, chronically tenses muscles, and contributes to stressful conditions such as loss of vital lung capacity, increased fatigue, reduced blood and oxygen to the brain, limited range of motion, stiffness of joints, pain syndromes, reduced mental alertness, and decreased productivity at work. According to the Nobel Laureate Dr. Roger Sperry, "the more mechanically distorted a person is, the less energy is available for thinking, metabolism, and healing."

The most immediate problem with poor posture is that it creates a lot of chronic muscle tension as the weight of the head and upper body must be supported by the muscles instead of the bones. This effect becomes more pronounced the further your posture deviates from your body’s center of balance.

To illustrate this idea further, think about carrying a briefcase. If you had to carry a briefcase with your arms outstretched in front of you, it would not take long before the muscles of your shoulders would be completely exhausted. This is because carrying the briefcase far away from your center of balance places undue stress on your shoulder muscles. If you held the same briefcase down at your side, your muscles would not fatigue as quickly, because the briefcase is closer to your center of balance and therefore the weight is supported by the bones of the skeleton, rather than the muscles. 

In some parts of the world, women can carry big pots full of water from distant water sources back to their homes. They are able to carry these heavy pots a long distance without significant effort because they balance them on the top of their heads, thereby carrying them at their center of balance and allowing the strength of their skeleton to bear the weight, rather than their muscles. 

Correcting bad posture and the physical problems that result can be accomplished in two ways. The first is by eliminating as much "bad" stress from your body as possible. Bad stress includes all the factors, habits, or stressors that cause your body to deviate from your structural center. Bad stress can result from a poorly adjusted workstation at work, from not having your seat adjusted correctly in your car, or even from carrying too much weight around in a heavy purse or backpack. 

The second is by applying "good" stress on the body in an effort to move your posture back toward your center of balance. This is accomplished through a series of exercises, stretches, adjustments, and changes to your physical environment, all designed to help correct your posture. Getting your body back to its center of balance by improving your posture is critically important to improving how you feel. If you would like to have your posture evaluated call Dr. French at Chiropractic Wellness at Brier Creek today to schedule your exam.

What is Wellness?

The main difference between wellness care and standard medical care is that wellness care seeks to turn on the natural healing ability. Wellness care does not add something to the system, instead it  removes anything that might interfere with normal function. Wellness care trusts that the body would know what to do if nothing were interfering with it. Standard medical care, on the other hand, seeks to treat a symptom by adding something from the outside – a medication, a surgery or procedure.  

Inside Out vs. Outside In

If a patient has high blood pressure, a standard medical approach would be to choose a drug that lowers blood pressure, and ask the patient to take the drug. This may serve to lower the blood pressure, but ignores the underlying cause that is making the blood pressure high, and runs the risk of side effects complicating the person’s recovery. Whether it’s a nutritional issue, faulty control by the nerve system or a manifestation of stress, the medication could decrease the blood pressure, leaving the problem causing the symptom of high blood pressure unaddressed.

The Wellness Approach

Wellness is a state of optimal conditions for normal function… and then some. The wellness approach is to look for underlying causes of any disturbance or disruption (which may or may not be causing symptoms at the time) and make whatever interventions and lifestyle adjustments would optimize the conditions for normal function. That environment encourages natural healing, and minimizes the need for invasive treatment, which should be administered only when absolutely necessary. When the body is working properly, it tends to heal effectively, no matter what the condition. When the body heals well and maintains itself well, then there is another level of health that goes beyond “asymptomatic” or “pain-free” which reveals an open-ended opportunity for vitality, vibrant health, and an enhanced experience of life.This is true for mental and emotional health as well as physical health. While some people may suffer psychological disorders, creating an atmosphere of mental and emotional wellness will address all but the most serious problems.

Your child and Chiropratic Care!

Your Child’s Health and Chiropractic 

Parents who want to maximize their child’s health should take a proactive approach in their growth and development.  Here are a few major strategies that you can implement to keep your child healthy and help them reach their potential.

 

Understand that your child’s brain and nervous system control and coordinate every function of the body.

 

This includes the immune system and how the body heals and regulates itself. It is essential to make sure your child’s spine and nervous system are developing and functioning properly. The primary goal of a chiropractor is to look for factors which cause the nervous system to function improperly. Subluxations, or minor misalignments of the vertebra, are the most common cause of nervous system interference. Just like a pinched nerve in your neck can cause pain in the arm, organ systems like the digestive or immune system can be affected when its nerve supply is compromised.  In children, the most qualified physician to locate subluxations is a chiropractor who specializes in pediatrics.

Recognize the warning signs.

 

Believe it or not most subluxations do not cause pain! Infants may show difficulty sleeping, breastfeeding or have issues with digestion (colic and reflux) and elimination. They may show a tendency to hold their head to one side or prefer breast feeding from one side. Without the language to explain what’s wrong, some newborns exhibit unexplained crying or a lack of appetite. 

Toddlers may experience repeated ear and respiratory infections or chronic sinus congestion.  Subluxations are often found in children who suffer from chronic earaches.  An impaired nerve supply can make their middle ear and eustachian tubes susceptible to fluid buildup or even infection.  Traditional treatment usually involves the antibiotic amoxicillin.  However, a recent study showed that children taking amoxicillin can actually compromise their immune system making it twice as likely to have recurring ear infections.
Adolescents may experience asthma, headaches, bedwetting, stomach pain, hyperactivity, behavior problems (ADD) and frequent colds and infections. 

A common symptom during adolescence, especially in girls, is an abnormal sideways curvature of the spine called a “scoliosis.”  Alert parents may notice that a high shoulder or low hip make clothing fit poorly.  Back and leg pain may be present. A thorough chiropractic examination can help detect scoliosis in its earliest stages.  Safe and natural chiropractic care has helped many young women avoid braces, surgery and the psychological effects of this underlying deformity.  Other posture abnormalities such as a tilted head, rounded shoulders or hunchback warrant a chiropractic evaluation.

Add a pediatric chiropractor to your health team.

 

While taking a health history, a pediatric chiropractor will ask questions regarding your child’s birth (delivery), how often he is sick, the use of antibiotics, diet, behavior, school work and social interaction. These are just a few of the many questions which are taken into account during a thorough health history.  A physical evaluation will follow to determine the extent of interference in your child’s nervous system.

Chiropractic is safe and effective.

 

Tailored to their age and weight, a child’s treatment often requires no more pressure than you’d use to test the ripeness of a tomato. A chiropractor who specializes in children uses techniques to make the child comfortable during their visit and insures there is no pain or discomfort involved with treatment. At our office, kids look forward to their adjustment and often run and jump right up on the treatment table.  As a parent, it is important to find a chiropractor which understands the benefit of “early” chiropractic care and the importance of creating a warm and friendly office environment.

Know the role of exercise and nutrition.

 

Remember to set healthy eating habits and avoid foods high in trans-fats, refined sugars, fruit juices and processed foods. Exercise is also paramount in maximizing the health, coordination and fitness levels of your child.  It is important to limit the use of television and computer so they remain physically and mentally active.  A healthy diet and proper exercise will ensure that they maximize their immune system and brain function, provided that they maintain their spinal care and remain subluxation free.

A final thought.

 

Remember, chiropractic care for children is different from that for adults. If your child suffers with any health condition or seems to be failing to thrive, he may greatly benefit from chiropractic care. A pediatric chiropractor successfully treats children with these conditions and more on a regular basis. Parents should add a chiropractor who specializes in pediatrics to their healthcare team. With over 16yrs of experience and having advanced education in Pediatrics, Dr. Craig French and his office are here to take care of all your child's chiropractic needs.

Would You Like to Learn More

 

Contact Dr. Craig French of Chiropractic Wellness at Brier Creek for more information about chiropractic care for your child.

Carpal Tunnel Syndrome, can Chiropractic Help?

 

How specific chiropractic care can help.

The major nerve controlling the thumb, index, and parts of the middle, and ring finger is called the median nerve. From the tip of your fingers, it travels through the bones in your wrist, past your elbow, up your arm, through your shoulder and neck, and finally to your spinal cord. Problems can develop in one or more of these areas.

The carpal “tunnel” is formed by bones in the wrist. The median nerve, tendons, and blood vessels pass through this opening. If one or more of the bones forming this tunnel should “collapse”, inflammation, nerve pressure, and painful symptoms can result.

The median nerve connects to the spinal cord through openings between several bones in the lower neck. When these spinal bones lose their normal motion or position, they can cause problems in the fingers and wrist.

After a thorough examination, your chiropractic doctor will perform specific adjustments where needed, to help normalize structure and reduce nerve irritation. When given time, conservative, chiropractic care has produced excellent results with carpal tunnel problems—without drugs or surgery.


Repetitive hand and wrist motion.

Every day, assembly line workers, keyboard operators, grocery store clerks, and many others, receive micro-traumas to their hands and wrists. Vibration and repetitive motions, when combined with spinal problems and other joint dysfunction, can result in a condition known as carpal tunnel syndrome.

Symptoms may include pain, numbness, tingling, weakness, or a loss of strength in the hands.

If placing your hands back to back produces an increase in numbness, tingling or pain, you could have a carpal tunnel problem.

Have someone try to pull your thumb and finger apart.
If your fingers seem weak, it could be related to a carpal tunnel problem.

Specific tests will be performed to see if spinal nerves are involved. Specific chiropractic adjustments can help return malfunctioning joints to a more normal motion and position.


THE CHIROPRACTIC LIFESTYLE

Chiropractors are experts in the care of the bones, nerves, muscles and connective tissues that make up about 60% of your body. All of the joints in your body are part of this musculo-skeletal system and its optimal function is necessary for overall good health. Schedule your appointment today with Dr. Craig French of Chiropractic Wellness at Brier Creek for more information about a care program that may include specific spinal adjustments, exercise recommendations, nutritional advice or other conservative methods of care based on your health history, age, current condition and lifestyle.

Posture and Ergonomics..

Is this you??

Practicing in the RTP area I see daily what the effects of sitting at the desk all day can bring. 

From the time we were children, we were often taught to have good posture - "Don't slouch, sit up straight, with your shoulders back".  Today, we know that having poor posture can have adverse effects on our nervous system which ultimately can lead to a multitude of chronic problems like carpal tunnel syndrome, recurrent headaches, neck and shoulder pain as well as mid and low back problems.  Contributing to this problem is the often overlooked importance of how we organize our workspace and materials around us, encapsulated in the term "ergonomics", which can adversely affect the stress and strain on our bodies.

Posture

No matter where we are and what we're doing and in what position we are in, there is an optimal position our body can and should be in to decrease stress on both the muscles, spine as well as the joints of the body.  If we are looking at posture in a purely natural state, that is without any external forces like chairs, etc., our posture is essentially determined by the boney structures of the spine and extremities as well as the muscles surrounding the joints and spine and their ability to counteract the force of gravity. 

"Proper posture" is somewhat of a subjective term, due to the fact that proper posture for one person may not be proper for another person, based on their body type, structural make up and other issues like prior muscle or bone surgery and other previous injuries.  However, a person's optimal posture is that which causes the least amount of strain and/or stress on their spine, ligaments, muscles and other joints of their body.  This means having one's body in a position where all joint surfaces whether they may be in the spine or in the knee in a neutral position.    

Some of the distinctive features of neutral posture are:

  

• ¨ Head is balance over the spine (ears over shoulders)
• ¨ Shoulders are straight (shoulders over hips)
• ¨ Thumbs point forward
• ¨ Pelvis is tucked in (hips over knees)
• ¨ Knees stay over the feet (when bending)
• ¨ Heels are perpendicular to the ground

In a perfect world, everyone would be in a neutral posture everyday, all the time.  But, in reality, the position our body's are in varies depending on what line of work we're in and what time of day it is.  It'll also vary quite a bit if in fact you've previously injured your back or neck. 

In a recent survey by GRD BioTech, Inc., poor posture was most frequently blamed on:

• 1. Lack of exercise
• 2. Weak muscles
• 3. Obesity
• 4. Lack of body awareness
• 5. Excessive pronation (or rolling in) of the feet

 If you find that any of these issues are of a concern to you, there may be undue stress and wear and tear on your body that you don't need to endure.

So....What's The Solution?

 

If like many people, you work in an office......,   If you're a student or you're a seasoned hiker/backpacker and carry a full load of books or gear everyday this is for you.

 

What Can I Do Proactively?

Most importantly, you should be evaluated so that your current posture can be established and risk factors or weak points can be identified.  Consult with Dr.Craig French on  specific strengthening exercises you can do to strengthen your postural muscles and improve your overall balance.  Or, if you're suffering from sleepless nights or have trouble with your sitting during the day, consult our office to get helpful tips. 

 

Are You A Student or Do You Do A Lot of Desk Work?

What pains me more than anything is seeing a student studying while lying on their stomach or with their neck cranked by having their notes on their desk.  A simple solution would be to pick up a note or book prop/document holder at your local office supply store and place your work on it to relieve the stress on your neck and spine.  And above all, work and study while sitting in a proper chair and absolutely not while lying down.  

 

 Ergonomics

 

Definition - the study of the relationship between individuals and their work or working

                    environment, especially with regard to fitting jobs to the needs and abilities

                    of workers.  The essential nature of ergonomics is the convergence of human

                    biology (especially anatomy, physiology, and psychology of problems of 

                    Man at work) (New Scientist). - The World Book Dictionary Volume One

                    A-K, 1983 Doubleday & Company, Inc.

 

Ergonomics is about organizing the workplace to fit the worker.

The origin of the work comes from Greek: "Ergon" is work and "Nomos" is natural laws.  This means re-adjusting your equipment and workplace to fit your needs, and becoming more aware of your posture in your work environment.  

Why Should I Care?

 

• ¨ Having proper ergonomics at your workplace is crucial to having proper posture.
• ¨ To help prevent Repetitive Strain Injuries (RSI) such as Carpal Tunnel Syndrome
• ¨ To help prevent other ailments such as headaches, eye strain, back and neck strains
• ¨ To help reduce stress
• ¨ To help increase productivity

Weather you work at a lumber mill or as a computer programmer, ergonomics plays an extremely important role in helping you to do your job efficiently as well as with the least amount of stress/strain on your body. 

With the explosion in the use of computers or video display terminals over the last 20 years, much of ergonomics research has been focused on this area.  In particular, how improper ergonomics can lead to visual problems and fatigue and musculoskeletal problems.

Think It's Not A Problem?

Check out these stats..........

.....ergonomics-related injuries still account for one third of all workplace injuries, and they result in the longest absences from work - a median of 27 days in the case of carpal tunnel syndrome.   Puget Sound Business Journal, April 6-12, 2001

 

According to the Occupational Health & Safety Administration (OHSA), 1.8 million workers have musculoskeletal injuries related to ergonomic factors, and 600,000 people miss some work each year because of them.  The Seattle Times, November 12, 2000

 

"The consequences of these injuries are serious at work and at home.  A worker with numb hands can't firmly grip work tools or a toothbrush.  A worker with an injured back can't lift boxes at work or their children at home".

                                                            Michael Silverstein, M.D.

                                                            Assistant Director, WISHA Services Division

                                                            Department of Labor and Injuries - Washington

 

The Worst Jobs For Ergonomic Injuries

 

Occupation                                                Number of Musculoskeletal Disorders

(1) Nursing Aides, orderlies, attendants            44,300

(2) Truck Drivers                                            41,700

(3) Nonconstruction Laborers                           32,800

(4) Assemblers                                               17,900

(5) Janitors and Cleaners                                 14,100

(6) Registered Nurses                                      13,100

(7) Stock handlers, baggers                              12,400

(8) Construction laborers                                  11,000

(9) Cashiers                                                      9,700

(10) Sales supervisors, proprietors                      9,300

Source: Bureau of Labor and Statistics 2001

What Can I Do?

While setting up one's workstation varies greatly from individual to individual, very general tips and guidelines should be addressed.  

Keyboards: Your wrist position is key 

Many agree that the ideal computing position is to be sitting upright or slightly reclined.  Your shoulders should be straight, upper arms hanging straight down, close to your body, and elbows at a 90-degree or greater angle.  Your forearms and hands should b flat and your hands relaxed......this leaves your wrists in a neutral position.  There are various ergonomically designed designed split keyboards that are becoming increasingly popular that help with your wrist position. 

Mouse: Does it fit your hand?

Not only do people's hands come in all different sizes, so do mice.  When looking for a mouse to purchase, look for one that isn't too big or too small but one that fits snugly under your relaxed hand.  The bottom of your hand should feel the mouse, and the point where your hand turns into your wrist should be on the table.  Most importantly, it needs to fit well enough so you can click easily and know the click is successful.  This helps to minimize stress on the wrist and shoulder.  For those suffering form wrist and/or shoulder pain, there are foot-operated mice on the market that may be worth looking at. 

Monitor: eye level and minus glare

If your monitor isn't positioned correctly, your computer monitor can cause neck pain, shoulder pain, and eyestrain from glare.  As a general rule, you should keep it in front of you such that you don't have to turn your head either way to look at it straight on and it should be at an arm's length in distance.  Your neck should be straight, not leaning forward.  The top of the screen should be directly level with your eyes.  The monitor should be tilted slightly upward. Another important component to your monitor to consider is glare.  Poor positioning related to your windows or lighting could result in eyestrain and headaches.  Adding a glare filter to your monitor can also minimize the affects of improper lighting. 

Document Holders: an absolute necessity

Using a document holder near the monitor near the monitor will help keep your neck in neutral position and helps you to avoid awkward straining. 

Chair: most important component?

A proper adjustable chair is the most important part of your workstation, because it affects your position more than just about anything else.  You want a chair that allows you to customize the fit.  A preferable chair is one that allows you to sit up straight or slightly reclined with your back snug against the back of the chair one that supports your low back comfortably.  Your feet should also be flat on the floor or on a foot rest. 

Using Phones A Lot?

Yes, that's for all you office and tech support people.  A headset is an absolute necessity if you are on the phone a lot.  Taking steps to make your workstation ergonomically correct, but cradling the phone on your neck for long phone calls doesn't make sense. 

Time Management

Our body is not designed to be in one place, doing one thing for long periods of time.  So, it's important to schedule breaks from repetitive activities and learn stretches that reduce fatigue in your muscles.  As a general rule of thumb you should get up at least once every 1-2 hours and stretch and walk around a bit to keeps the circulation in your legs going.  A great idea is to get up and get some water. 

 

Where Should I Start?

There are a lot of resources at stores like Relax The Back Store, Office Max and Office Depot which carry a wide assortment of ergonomically correct products that will save you time and money in the long run.

For more information on ergonomics call Dr. Craig French  to help evaluate your work habits.  

 

Stiletto's and The Chiropractic Perspective!!!!

OUCH!!!!

Written By: Sherry French

Ok Ladies, I know we all have been there, we have worn these type of shoes at some point in our lives.  When I was in my twenties and thirties, even during three pregnancies I wore high heels ( I know crazy, but a girl needs to feel sexy even at 9 months pregnant, RIGHT!). I still wear a high wedge at times, but that does give a different level of support then a stiletto.  Being married to a Chiropractor has given me a different perspective on the health of my spine, as well as educating me on the importance of good spinal support and health.

Here is an article I found and wanted to share with you regards High Heels and Chiropractic.


Two publications carried an article based upon a release by the Foundation for Chiropractic Progress. The articles from the January 2, 2008 Hudson Valley Press, and the January 8, 2008 Indiana Star, discuss the perils of high heels from a chiropractic perspective.  Dr. Gerard Clum spokesperson for the Foundation for Chiropractic Progress and president of Life Chiropractic College West in Hayward, California starts the article off by stating, "From a health standpoint, there's no good side to heels."

The FCP release notes that wearing high heels changes the biomechanics of walking, therefore affecting the foot, leg and spine. Dr. Clum notes, "Dangers associated with wearing high heels affect the entire body, particularly the knee, hip, and back." He continued, "The abnormal weight-bearing and stressful posture induced by high heels can strain both the low back and the neck, not to mention the foot, ankle, and knee."

The Foundation for Chiropractic Progress made several recommendations for women who wear high heels.

These are:
If high heels must be worn, Dr. Clum advises not to wear them for more than two hours a day. He states, "Many high-heeled shoes do not allow for proper space and movement of the toes.

Typically, the pointy toe of the shoe causes pain in the front of the foot, which creates pressure on the metatarsals." Doctors at the Foundation are not suggesting flat shoes but they do suggest wearing heels of two inches or less as a compromise. Dr. Clum summed up the chiropractic perspective by saying, "The vast majority of women who come for chiropractic treatment do not associate the heel height of their shoes with their ailments. It is important for women to realize that their everyday choices, including what shoes to wear, will affect their entire body, not only their feet."

If you are experiencing foot pain or lower back pain and have been a big supporter of high heels in your life, give
Dr. Craig French a call at 919-596-2900 for an exam.