{"id":150,"date":"2019-12-11T01:53:18","date_gmt":"2019-12-11T01:53:18","guid":{"rendered":"https:\/\/www.hannonchiropractic.com\/blog\/?p=150"},"modified":"2019-12-11T01:53:19","modified_gmt":"2019-12-11T01:53:19","slug":"seated-ergonomics","status":"publish","type":"post","link":"https:\/\/www.hannonchiropractic.com\/blog\/seated-ergonomics\/","title":{"rendered":"Seated ergonomics"},"content":{"rendered":"\n

It is time to straighten up around here<\/strong><\/p>\n\n\n\n

This is one of those topics in which there are many books and research papers written, and a small blog like this can only scratch the surface and hopefully spark some interest.\u00a0 Posture, by definition, is the position in which we hold our bodies while performing tasks; in this article I will focus on seated posture, being that the average American sits for 56 hours per week.\u00a0 Good posture allows our body\u2019s muscles and joints to work more efficiently, requiring less energy, less strain, and helps prevent repetitive stress injuries.<\/p>\n\n\n\n

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How do we get poor posture?<\/strong><\/p>\n\n\n\n

Well the short answer would be congenital factors and poor habits, often starting from a young age.\u00a0 Dr. Scott Bautch, of the American Chiropractic Association\u2019s Council on Occupational Health, states that \u201cEmphasis needs to be placed on teaching children how to properly use computer workstations\u201d.\u00a0 Dr. Bautch went on further to state \u201cPoor work habits and computer workstations that don\u2019t fit a child\u2019s body during the developing years can have harmful physical effects that can last a lifetime\u201d.\u00a0 A study from Cornell University found that 40% of the elementary school children studied used computer workstations that put the children in postural risk; the other 60% showed \u201csome concern\u201d for postural risk4<\/sup>.\u00a0 Other factors contributing to poor posture can be things like obesity, stress, scoliosis, weak muscles, tight muscles, high heeled shoes, and bad chairs.\u00a0 Current research is suggesting a correlation of poor posture to the following negative health conditions:\u00a0 neck pain, shoulder pain, headaches, back pain, difficulty breathing and other respiratory issues, decreased range of motion, decreased functional ability, carpal tunnel syndrome, arm and hand numbness, thoracic outlet syndrome, upper cross syndrome, anterior head carriage, decreased circulation, decreased metabolism, fatigue, cosmetically makes you look older, hyperactive sympathetic nervous system has been correlated to musculoskeletal strain (as a result of poor posture created by a 3\/8 inch lift under one foot1<\/sup>), voice quality, TMJ syndrome, mid back curvature has been correlated to mortality3<\/sup>, psychosocial issues, arthritis, and more.\u00a0 <\/p>\n\n\n\n

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I would like to take a little time to focus particularly on what is called upper cross syndrome and anterior head carriage; since this is one of the most common signs as a result of poor seated posture.\u00a0 Upper cross syndrome is the general idea that chronic poor seated posture will begin to train some of your neck and shoulder muscles to be tight, while it trains others to be weak.\u00a0 The typical resulting physical appearance, when looking from a side profile, is one in which your head is being held in a position in front of your shoulders, your shoulders are rounded forward, and the middle back has increased curve.\u00a0 Experts\u2019 suggest that having your head forward one inch, doubles the amount of effort your muscles have to do to hold up your head. \u00a0The ideal posture would be to have a side profile of your ears over your shoulders, with your chin tucked in, shoulders in an neutral position, and from the front your eyes, ears, and shoulders should be level, with your nose midline to your body.\u00a0 This anterior head carriage can be easily observed in the public by simply looking at other drivers; women seem to be more prone to this poor posture while driving, which may be due to women not wanting their hair to touch the vehicles head rest.\u00a0 Bunch states \u201cFor Many years physiologists have shown that the position of the head on the neck is vital because it governs all postural reflexes.\u00a0 If the head is misaligned, other parts of the body move in and out of line to maintain balance and thus energy is expended to counteract the effects of gravity\u201d2<\/sup>.<\/p>\n\n\n\n

How do we get good posture?<\/strong><\/p>\n\n\n\n

It takes work, determination,\ndesire, and patience.  Our joints need to\nhave full pain free range of motion. Our muscles need to have appropriate\nstrength and length.  Neck traction is helpful\nfor some people.  Be consciously aware of\nyour posture, check your reflection, have co-workers take a surprise photo of\nyour side profile.  Chiropractors,\nPhysical therapists, massage therapists, ergonomic specialists, and personal\ntrainers seem to be some of the best professions for treatment and advice on\nhow to correct these imbalances.  Remember\nit has taken you a number of years to get bad posture; it will take years of\npractice to get good posture.  <\/p>\n\n\n\n

Tips for good seated posture<\/strong><\/p>\n\n\n\n

  • Computer monitors and Televisions should be right in front of your eyes, not too high or too low, and not to the left or right.\u00a0 This can be adjusted by physically moving the monitor or adjusting seat height and location of your chair.\u00a0 Ideally the monitor should be about arms length away from your body, and if you use more than one monitor, the monitor you use the most should be directly in front of you.<\/li>
  • Use an ergonomic low back support.\u00a0 Some chairs have this built in but if not use a specially designed pillow, or rolled towel.<\/li>
  • The back of your knees should not touch the chair and your feet should be flat on the floor or stool.\u00a0 Do not cross your legs.\u00a0 Your knees should be at about hip level.\u00a0 Your buttock should touch the back of the chair.<\/li>
  • There should be adequate lighting to help prevent eye strain.\u00a0 For those who use seeing\/reading\/bifocal glasses avoid tilting your head back to read.\u00a0 As our eyes get weak during the day, the tendency is for our heads to get closer to the monitor, so try using larger font or have a pair of reading glasses specifically for technology usage.<\/li>
  • While sitting upright with your shoulders relaxed, bend your elbows to 90degrees and that is the height and location your keyboard and mouse should be; be sure to not be reaching out.\u00a0 Also when using the mouse and keyboard, your wrists need to be in a neutral position; not extended up or angled left or right.\u00a0 Remove watches or bracelets that limit wrist motion.\u00a0 Rest your elbows on chair arm rests or on the table top.\u00a0 Take advantage of new products like gel wrist supports, ergonomic key boards and mouse.\u00a0 Sometimes it is difficult to adjust keyboard height without an adjustable tray, but you can adjust the chair height to help.<\/li>
  • Micro breaks.\u00a0 Every 15-20 min stop and stretch your neck, shoulders, forearms, maybe even stand up, then reset your body in to a good posture, then return to your work.<\/li>
  • Additional tips for drivers: your seat should be nearly upright maybe slightly reclined back, use the low back support, the seat should be close enough to the steering wheel that you have a bend in your elbows, use the bottom of the steering wheel whenever possible, rest your head on the head rest to prevent anterior head carriage, do not squeeze the steering wheel, adjust mirrors to a position where they are easily visible without much body movement<\/li>
  • Do not hold the phone to your ear with your shoulder.\u00a0 Use a headset or your hand and alternate which ear\/hand.<\/li>
  • Take the time to adjust your seat prior to driving or working.\u00a0 <\/li><\/ul>\n\n\n\n

    By now some of you are remembering your mother, and\/or drill instructor, telling you to straighten up and sit up straight.\u00a0 The idea of poor posture having a negative effect on our body is nothing new.\u00a0 Experts report that there is documentation linking all the way back to Hippocrates.\u00a0 The take home message here is that we all need to make improving our posture a daily goal.\u00a0 No one is going to be able to do it for you and there are no magic bullet pills.\u00a0 It has been said that the difference between a wish and a goal is a plan.\u00a0 So get a book, see a healthcare professional, make a plan and follow through with it.\u00a0 <\/p>\n\n\n\n

    Reference:<\/p>\n\n\n\n

    1. Korr IM. The collected papers of Irvin M. Korr. Colorado Springs,: American Academy of Osteopathey, 1979.<\/li>
    2. Bunch M. Dynamics of the singing voice. New York: Springer Verlag, 1982.<\/li>
    3. Deborah M. Kado MD, MS, Mei-Hua Huang DrPH, Arun S. Karlamangla MD, PhD, Elizabeth Barrett-Connor MD, Gail A. Greendale MD (2004) Hyperkyphotic Posture Predicts Morality in Older Community-Dwelling Men and Women: A Prospective Study Journal of the American Geriatrics Society 52(10), 1662-1667.<\/li>
    4. Healthy Living Fact Sheet: Computer Ergonomics and Children. Journal of the American Chiropractic Association. <\/li><\/ol>\n","protected":false},"excerpt":{"rendered":"

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