News Letter Mahler Family Chiropractic Center – April 2017

dreamstime_xl_18739699Minimize Back Pain at Work: Six Ways

Lower back pain can throw a major wrench into your busy work day. To help minimize back pain at the office, try incorporating a few of these tips into your workday!

  1. Wear supportive footwear when standing. Avoid regularly wearing high-heeled shoes, which can affect the body’s center of gravity and negatively impact back support and posture. When standing for long periods of time, propping a leg up on a foot rest, wearing supportive shoe orthotics, or placing a rubber mat on the floor can improve comfort.
  2. Create ergonomic physical environments and workspaces. Undue strain will be placed on the spine unless the office chair, desk, keyboard, and computer screen, etc., are correctly positioned. Some considerations when creating an ergonomic workspace include choosing the surface height for the desk (standing, sitting, or semi-seated) best for the height of the individual worker and the task to be performed, adjusting the seat of the office chair so that the work surface is “elbow high,” and adjusting the computer screen where the gaze naturally focuses.
  3. Lift heavy objects correctly. Even if you’re young and strong, you can still injure your lower back if you lift a heavy object incorrectly. When lifting, be sure to bend at the hips—not the low back—and push the chest out, pointing forward. In this position, the back muscles will be used most effectively for maintaining good posture, as they are designed to do. The knees will also bend automatically so the muscles of the legs and hips will produce the power for lifting correctly.
  4. Practice good posture. Spending most the day sitting down can cause us to develop poor habits like sitting on the edge of the chair or hunching forward toward the computer screen. These poor posture habits overstretch your spinal ligaments and place stress on back muscles and spinal discs. To help minimize back pain, sit with your shoulders tall and your head level over your spine. Try to keep your back flush against your office chair, and place your feet flat against the floor. If you can’t reach the floor, a footrest is a great option. Avoid clenching your muscles or adopting an unnatural, stiff posture. The structures in the spine are designed for movement and any limitation in motion over a long period creates more pain and a cycle of less motion and more pain.
  5. Apply cold therapy. If your lower back pain flares-up at work, cold therapy may promptly alleviate your symptoms with minimal side effects. The benefits of cold therapy include reducing inflammation, numbing sore tissues, and decreasing tissue damage from injury. There are numerous discreet options for achieving these benefits, including disposable cold packs and a frozen water bottle. Just be sure to avoid direct contact between the cold source and your skin to prevent ice burn and limit the application of cold therapy to 20 minutes at a time.
  6. Speak with your boss. If you find that your pain is interfering with your day-to-day responsibilities, alert your boss of the situation. She or he may be able to provide you with special accommodations, such as an ergonomic chair or adjusted duties that require less sitting throughout the day. All the above advice may not completely solve your back-pain problems at the office, but it may can provide a little relief throughout the day.

http://www.spine-health.com/wellness/ergonomics/ergonomics-ofice-and-workplace-overview

http://www.spine-health.com/doctor/chiropractor/paul-r-mahler-kingston-pa 

Trusted Information for #BackPain: Spine Health

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Categories: Back Pain, Chiropractic | Tags: , | Leave a comment

About Paul R Mahler Jr. DC

Dr. Paul R. Mahler Jr. is a graduate of Palmer College of Chiropractic. He has been treating patients since 2000. He moved back to north-eastern PA in 2001 where he practiced at Kenny Chiropractic and Associates. In April of 2002 he opened Mahler Family Chiropractic Center (MFCC). It has been a dream of Dr. Mahler's to run a full service family practice. To achieve this goal a full service practice has been created, including massage therapies, and physical therapies. With all of these, value added services, it is still the chiropractic adjustment that is the most powerful and unique service used by Dr. Mahler. He practices utilizing a range of technique ranging from low to moderate force. He utilizes Diversified, Gonstead, Cox Lumbar Flexion Distraction, Activator, Toggle Recoil,Thompson, and Palmer Package adjusting techniques. Using these tools Dr. Mahler has freed the healing potential of many patients. This has allowed for the successful management of many different and diverse conditions. Webster's Technique Certified through the ICPA Member of the International Chiropractic Pediatric Association (ICPA) If you think you are a candidate for care you probably are, so call today for a consultation. Contact Dr. Mahler at (570)283-1610 of email at pmahler@mahler-chiropractic.com

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