The Better Driving Posture

Advice on the perfect PC posture

I though it would be useful to post some advice on how to improve your sitting posture, lots of back problems that I see are aggravated by poor sitting.

The advice has been supplied by the British Chiropractic association.

When sitting and concentrating on the screen for so long, we may not be aware that the position we are in could be harmful to our spine.

The following tips should help

  • Always take the time to adjust your chair, particularly if you share your computer with others.

  • Your seat should be adjusted so that your feet are flat on the ground, your knees bent, but with a slope from your hips to your knees. You should end up with your hips higher than your knees and your eyes level with the top of the computer screen.

  • You may need to put the screen on a stand or even on a ream of paper to bring it to the right height.

  • Relax when sitting into your chair, making sure you have your bottom against the seat back with your shoulder blades are touching the back rest of the chair.

  • Arms should be flat and your elbows level with the desk or table you are using.

  • Use a seat with arm rests if possible.

  • Take regular breaks.

  • When you take a break, walk around and stretch a little; do something completely different.

  • If using a laptop, invest in a stand to put it on (or use a ream of paper or other object). This ensures the screen is at eye level.

  • For laptops used in the home, it is a good idea to buy a normal keyboard and mouse to plug in, as this makes it much easier to use the laptop in a more ‘back friendly manner’.

  • Use a rucksack designed laptop case, carry it on both shoulders and adjust the straps so that the bag is held close to your back.

I hope the above helps if you require any advice please get in contact by phone or email.

 

Save your back over the holiday

For my first news item I thought I would post some useful advice about how to look after your back over the holiday period. If at any time you would like to discuss any issues regarding back pain please feel free to contact us on 01223 967481 or email info@firsthealthchiropractic.co.uk. First health chiropractic your chiropractor in Cambridge.

Holidays allow us the time to travel and  to do those jobs around the house and garden. The advice below may help prevent any potential set backs. Information is provided by the British Chiropractic Association.

When in the garden.

Gardening is like any other exercise, you need to warm up first. Don’t go straight into heavy garden work, start off with lighter jobs which will lessen the chance of muscle strain.
Get as close as possible to the things you are pruning and avoid overstretching.
Take a break and vary your activity by spending no more than 20-30 minutes on any one thing and make sure you take regular breaks.
It is best not to wear clothes that are tight or could restrict your movement.

DIY projects

When using a ladder or steps, make sure you are always facing it, keeping your shoulders, hips and knees pointing in the same direction.
Rather than leaning or reaching, move the ladder or step regularly to keep up with where you are.
If painting a ceiling use a brush or roller with an extended handle and hold it at chest height. Keep your head as neutral as possible and keep facing forward so you don’t over extend your neck.

Plan ahead and travelling

If you are having items delivered, try to make sure they are unloaded as close to where you need them.
If flying drink plenty of water and not alcohol which will dehydrate you and could aggravate muscle pain.
However you travel you will be restricted in your seat for most of the journey, so avoid stiffness by doing shoulder shrugs, buttock clenches and foot circles.
If on a train or plane, try to stand up and move around every 20-40 minutes or, when you stop for a petrol/food break on a car journey.

I hope the above helps and enjoy your holiday time.