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Archive for September 2015

butler-townsend-chiro-in-sioux-city-ia

10 Top Office Ergonomic Tips

Thousands of people go to their office weekly, and spend hours sitting at a desk. With that much time spent in one location, the question should be asked… Are you doing damage to your body with a non-ergonomic office?

We have seen many people in our Chiropractic center that could greatly benefit from the implementation of ergonomics in their work place. Repetitive motion and incorrect positioning can cause subluxations and nerve impingements that can be very painful.

Follow these effective and easy office ergonomics tips to decrease fatigue, discomfort physical stress, and long term damage to your body while also increasing comfort and productivity.

By definition Ergonomics is the science of designing the workstation to fit within the capabilities and limitations of the worker. The goal of office ergonomics is to design your office work station so that it fits you and allows for a comfortable working environment for maximum productivity and efficiency. An ergonomically correct office work station will help you avoid fatigue and discomfort – who doesn’t want that?

  • Be mindful of your head position, and try to keep the weight of your head directly above its base of support (neck). Don’t stretch or “crane” your head and neck forward.
  • Make sure that the weight of your arms is supported at all times. If your arms are not supported, the muscles of your neck and shoulders will be crying by the end of the day. A good portion of your forearm should be supported, not just your wrists on the keypad.
  • Sit up straight. “Don’t be a slouch!” Slouching puts more pressure on the discs and vertebrae of your back. Use the lumbar support of your chair and avoid sitting in a way that places body weight more on one than on the other. Move your chair as close to your work as possible to avoid leaning and reaching.
  • The monitor should be placed directly in front of you. The keyboard should be directly in front of the monitor so you don’t have to frequently turn your head and neck.
  • Use a head set or an ear piece for the phone. Talking on the phone with the phone receiver jammed between the neck and ear is your neck’s worst nightmare…
  • The keyboard and the mouse should be close enough to prevent excessive reaching which strains the shoulders and arms.
  • Use a roller ball mouse as they are built to decrease carpal tunnel in y our wrist.
  • Take steps to control screen glare, and make sure that the monitor is not placed in front of a window or a bright background.
  • You can rest your eyes periodically for several seconds by looking at objects at a distance to give your eyes a .
  • The feet should not be dangling when you are seated. If your feet don’t comfortably reach the floor or there is pressure on the backs of your legs, use a footrest or lower the keyboard and chair.
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Girl in winter clothing sneezing

5 Tips from Butler Townsend Chiro in Sioux city to Fight Off the Cold and Flu

1.  Fight Colds and Flu by Washing Your Hands

One of the best ways to stop the spread of cold and flu infections is to throughly wash your hands.  Virus’ can live on surfaces up to 48 hours, so you could be infected by touching just about anything if you touch the infected hand to your mouth, eye, or nose.  Children who bite their nails, suck their thumb or put objects into their mouth are especially susceptible.   Take the time to wash your hands (and your child’s hands) before eating, after using the restroom or even before putting in your contacts.

2.  Care For Your Immune System by going to a Chiropractor Clinic

Your immune system is your primary defense against infection.  Your body has several strategies to ward off invaders such has physical barriers like mucous membranes and the juices produced by your digestive track and weapons such as a fever to wash your system of intruders.  These weapons are effective as long as they work correctly.  All too often, our bodies are not working at their optimal level.  This compromises our immune system and often leads to illness.

Your spine houses your nervous system which controls your immune system’s response.  Hundreds of years of observation have proven that chiropractic treatment improves immune function.  Back doctors (also known as Chiropractic doctors) utilize chiropractic treatments and back therapy to ensure that your spine and back are in alignment.  At a chiropractor clinic , these chiropractic adjustments help chiropractors locate and reduce the physiological disturbances in your nervous system.  With a strong and healthy immune system, your body is equipped to fight off germs and virus’ during cold and flu season.

3.  Take Supplemental Vitamin D3 with Vitamin K

During spring, summer and even autumn, we are outside more often working in the yard, swimming, playing at the park or just out for a walk.  These outside activities give our bodies a chance to soak up Vitamin D3 from the sun’s rays.  Research shows that Vitamin D3 (taken with Vitamin K to ensure its effectivness) increases immune system function – helping us to fight off the viruses and bacteria that cause all sorts of colds and flu symptoms.  During the winter, add a dose of Vitamin D3 to your daily supplements.  To find the correct dosage, multiply your weight by 35.

4.  Stay Active: Use Exercise to Fight Colds and Flu

Just because it’s winter, it doesn’t mean you can’t be active.  If it just snowed, rent some snowshoes and try them out (even in your local park), go for a walk or take the kids sledding.  Find a local ice skating rink or YMCA.  Set a goal to try to get 30 minutes of exercise 3-4 times each week.

5.  Eat Well to Be Well: Fight Off Colds and Flu Through Your Diet

Eating right is a big part of keeping your body and immune system functioning at its best.  During the winter months, add in a few more Vitamin C-rich foods like oranges and grapefruit (in season during the winter) and dark green leafy vegetables like spinach and kale.  You can even sprinkle on some sesame seeds or add in a red bell pepper to soups and pasta dishes.  Drink green tea instead of your morning joe and add in some yogurt or take a daily dose of probiotics which are natural bacterial that can help to ward off attackers.

 

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Health and fitness series

10 Tips for a Healthy Back

Follow these simple guidelines to keep your back in good shape:

  1. Standing… keeping one foot forward of the other, with knees slightly bent, takes the pressure off your low back.
  2. Sitting… sitting with your knees slightly higher than your hips provides good low back support.
  3. Reaching… stand on a stool to reach things that are above your shoulder level.
  4. Moving Heavy Items…  pushing is easier on your back than pulling. Use your arms and legs to start the push. If you must lift a heavy item, get someone to help you.
  5. Lifting… kneel down on one knee with the other foot flat on the floor as near as possible to the item you are lifting. Lift with your legs, not your back, keeping the object close to your body at all times.
  6. Carrying… two small objects (one in either hand) may be easier to handle than one large one. If you must carry one large object, keep it close to your
    body.
  7. Sleeping… sleeping on your back puts 55 lbs. of pressure on your back. Putting a couple of pillows under your knees cuts the pressure in half. Lying on your side with a pillow between your knees also reduces the pressure.
  8. Weight Control…  additional weight puts a strain on your back. Keep within 10 lbs. of your ideal weight for a healthier back.
  9. Quit Smoking…  smokers are more prone to back pain than nonsmokers because nicotine restricts the flow of blood to the discs that cushion your vertebrae.
  10. Minor Back Pain…  treat minor back pain with anti-inflammatories  and gentle stretching, followed by an ice pack.
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