Ergonomics at a Home Office

A few months ago, we advised our patients on how to keep their backs comfortable while in the office. Since then, a lot more people have been working at home, where they may not have an ideal set-up. We’re taking precautions at Kosak Chiropractic in Fairfield to limit the spread of the coronavirus. But to prevent back pain relapses among people continuing to work from home, we thought it would be a good idea to say a bit more about how to set up a workstation.

Ideally, a computer screen should be at eye-level, with the keyboard and mouse easily reachable by holding the arms straight outward. Unfortunately, this is often not possible with laptops. People should still try to avoid looking downward by elevating the laptop, and may need to look into getting a wireless keyboard. People should keep their feet flat on the floor while typing and try to make sure they’re not resting their wrists on anything that might compress their undersides, which would put them at risk for Carpal Tunnel Syndrome.

If you don’t have an ergonomic office chair, you’ll need to practice the same protocols you do when sitting in a car for a long trip. Try to support your lower back with a cylindrical cushion or rolled up towel if your chair isn’t giving you back support when you sit up, and make sure you have sufficient padding. You’ll need to stretch every half hour and make sure you’re getting up and moving around at least every ninety minutes. Lastly, make sure you’re listening to your body. If something hurts, don’t assume you’ll get used to it in time; change your workstation so you don’t have to stay in that position.

Kosak Chiropractic is located at 1252 Travis Blvd., Suite G, Fairfield, CA, 94533. To schedule an appointment, visit Kosak Chiropractic online or call 707-426-1111.

Upper Back Pain

With all the attention neck and lower back pain get, it’s easy for upper back pain to be neglected. But although this condition is less common than pain elsewhere in the spinal column, it still affects large numbers of people. We’re dedicated to providing non-invasive, non-addictive pain relief at Kosak Chiropractic in Fairfield, so we want people to understand more about the causes of upper back pain and why chiropractic care is often the best approach.

Thoracic vertebrae are a bit better protected than those above and below them. There are twelve vertebrae in the thoracic region, and their mobility is limited by additional joints that connect to the ribs. Nonetheless, people can develop herniated discs, arthritis, or muscle irritation as a result of bad posture or nutrition. The upper back may also be damaged by traumatic injuries such as those sustained in a car crash. Women and older men are likelier to develop upper back pain, as are people whose jobs require them to lift things above their heads or sit for long periods.

Chiropractic adjustments can relieve stress on herniated discs and the surrounding soft tissues. We also offer massage therapy to soothe irritated muscles and reduce inflammation. Preventing a relapse of upper back pain will likely require a patient to engage in therapeutic exercises that will strengthen their back muscles, relieving pressure from the spinal column. We will also teach patients better posture to practice at the office or wherever they work, which will slow the progress of degenerative conditions and allow their joints and muscles to heal naturally.

Kosak Chiropractic is located at 1252 Travis Blvd., Suite G, Fairfield, CA, 94533. To schedule an appointment, visit Kosak Chiropractic online or call 707-426-1111.

 

Back Pain in the Office

With so many people staying seated most of the time, it’s no wonder that back pain is so common. Maintaining any position for too long causes muscles and tendons to seize up, but office workers, especially, tend to sit in a way that puts excessive stress on their joints and soft tissues. At Kosak Chiropractic in Fairfield, we utilize a variety of complementary, non-invasive treatments to restore people to health. But to prevent back pain from returning, they need to know how to sit properly.

The best posture to hold when seated is one that allows most of your musculoskeletal system to remain aligned. When seated at a desk, you’ll want your chair to be at a level that allows your thighs to be perpendicular to the floor while your feet are flat on the ground. Your elbows should also be slightly elevated, allowing you to reach straight forward to your mouse and keyboard. Your computer monitors should be at eye-level when you are sitting straight, and you should sit as far back in your chair as you can, with your back resting on the back cushion. Above all, you want to avoid slouching forward or backward, and to not have anything in your back pockets.

But even the best posture is unhealthy when a person doesn’t move around enough. People should stretch every half hour and get out of their chairs to walk around at least every ninety minutes. Most people are advised to get in at least twenty minutes of aerobic exercise a day. Stretching out the hips and legs will help reduce strain on the lower back, as will increased core strength. If a person is currently suffering pain, we can help to diagnose their condition and provide treatments, including massage therapy for soft tissues and chiropractic adjustments.

Kosak Chiropractic is located at 1252 Travis Blvd., Suite G, Fairfield, CA, 94533. To schedule an appointment, visit Kosak Chiropractic online or call 707-426-1111.