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Office Space and Posture

Is Your Workplace Working for Your Spine?

If you’re like most of us then the chances are regardless of what you do during the day, you are almost certain to spend a chunk of it at a computer. Whether it’s in the office, on the kitchen bench, studying at your desk or just surfing on the couch it’s hard to imagine where we would be without the World Wide Web and just how dependent we’ve all become on electronics of some sort.

It’s been less than two decades since the Internet took off and nothing prepared us for how it would impact our bodies. The average Australian spends only 1 hour and 13 minutes a day not sitting!  The scary thing is that this is the average. Some poor people must be incredibly stuck to their chairs to achieve a number as low as this. Poor posture is a ticking time bomb that may not only impact you now but will also affect you in years to come.

So what can you do to survive, and maybe even flourish in your “office” environment?

Here are 9 simple office hacks that you can include to beat the bomb.

  1. Drink More Water. Especially in the winter months as air conditioning will rob you of body fluids and your thirst urge may be less. That dry skin experienced in winter may be better dealt with by hydrating from the inside out rather than relying on moisturisers from the outside. You’ll feel better and perform better when you are well hydrated. Try a water bottle with times marked on the side. ( eg. A “Michelle Bridges” bottle) This is a great way to steadily maintain your input rather than attempting to binge hydrate.
  2. Raise the height of your screen! The recommended height is too low. That’s where you look to the top of the screen at eye level with the centre about 30 degrees below horizontal. If you start the day looking down to the centre of your screen what do you think will happen by the need of the day when you are tired and have been sitting for several hours? In fact, if you can get that screen up a bit, it may even become a postural therapeutic device rather than a necessary evil!
  3. Move as much as you can. There are dozens of different ways to increase your movement. Go to the printer. Get water refills. Park the car a little further from work. Have a walk at lunchtime -even if it’s just out into the sunshine for a few minutes. Spinal movement is one of the key inputs to the brain that boosts brain activity. The more you move the more alive you’ll feel.
  4. Try to vary the tasks that you do during the day. If you’re like me you probably have a list as long as your arm of things to do. See if you can break up the seated tasks with one that requires a bit more movement. Remember variety is the spice of life!
  5. The 90/90 rule. Everything needs to be set up around your desk-the least changeable item in the office. Set your chair height so that your elbows are at 90 degrees and your hands are poised at the keyboard. Your knees should be at 90 degrees too. It’s very likely that they are not right now so see below. Remember Knees 90, elbows 90.
  6. Get yourself a Footrest. Unless you are 6ft tall in the old money then the chances are to get your body position right at a desk, you’re going to need a footrest. It’s the most neglected area of a workstation setup.
  7. Get a remote keyboard or laptop stand for your laptop. They were never designed for long-term use and certainly using them on your lap is a big mistake. However they are portable, powerful and convenient. So the best solution to using a laptop every day is to get laptop stand or a separate Bluetooth or USB keyboard. Put the laptop up on top of something on your desk and then use the other keyboard on the desk below. This way the screen gets to a useable height and the keyboard is in the right position.
  8. Install or Program a Movement Reminder. There are lots of different ways to do this. From watches and phones to tiny programs you can install on your computer that you can set to pop up and remind you to leave the desk. Most people are amazed when they track just how easy it is to sit with poor posture at a computer for hours without noticing. Try this one from the Chiropractors Association of Australia.
  9. Standing desks. All the rage at the moment and not just something trendy. There is much less pressure on your spine when you are standing vs sitting so these can be a great option. However the key is how you use it. So watch your posture when you are standing and try to get the screen height and keyboard position right when standing

    As modeled by our lovely patient Carolyn – black lines show position needs to be corrected, green line is optimum posture

Complimentary Virtual Workplace Assessment

As a gift to our current patients throughout the month of September Dr Andrew will be offering complimentary Virtual Workplace Assessments, usually worth $120. Just email us a pic (like the one above) of your current computer set up and Andrew will give you some tailored advice on how to improve your posture while you work, whether that’s in the office or at home.

Your quality of life can be influenced for years by your office setup and therefore posture. It’s worth taking the time to set yourself up for success.
Remember, “Sitting for the spine is like sugar for the teeth”.

For further information contact us here at Fairlight Chiropractic or attend one of our in-house events. Let us help you to create good habits.  Dr Andrew is available for corporate talks and assessments as well as health and productivity programs for your business. Call us today for details.

 

Dr. Andrew Iggo is in private practice in Sydney, Australia. Working from state of the art premises in Fairlight, his focus is on providing not only relief from pain, but correction of function and the provision of wellness care for families and individuals. With a young family of his own comes a natural inclination toward the care of kids and Mums-to-be. A strong sports and dance background also give him a unique perspective on performance enhancement and injury recovery. We are sure you’ll be in great hands.

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How do I know when my child should see a Chiropractor?

Most of us when thinking of Chiropractors tend to think about bad backs, necks and maybe headaches, strange clunking noises and bones.  Few people would consider taking their child along for a check-up.

However, this may be the best time for anyone to see a Chiropractor. Remember Chiropractic care is about spine and nervous system function. The reason for spinal joints and bones to be restored to normal function is to decrease negative stresses on the nervous system and brain.

So even in an adult with back pain the underlying aim is the same as for a newborn or a toddler with no pain at all. It’s all about making sure the spine is functioning well so that the body can do the healing and repairing, growth and the development it is designed for.


What are the things to look out for that could be clues to your infant needing spinal function correction or at least a chiropractic check-up?

  • Difficulty feeding-especially if it difficulty feeding on only one side
  • Hates tummy time- this should be a fun, engaging time without tears
  • Bum crack deviation- huh? Remove the nappy and lie face down (that’s junior not you). Gently squeeze the bum cheeks together. The gluteal cleft (anatomical term for bum crack) should be straight up the midline without any deviation to the left or right at the top. Deviations may suggest change in pelvic balance.
  • Head rotation to only or mostly one side when lying on back
  • Extended “bum scooting”. That’s shuffling forward whilst sitting up rather than actively crawling. Usually one leg, the same one, will be tucked closer to the body than the other.
  • Consistent one-sided commando crawling

It’s very important for development that movements and actions are symmetrical in nature. Variations from left to right other than a mild handedness preference as they get older can be indicators of more serious issues.

Sadly, funding and personnel for scoliosis checks in schools are no longer available. That means we risk our kids developing significant imbalances before an opportunity arises to detect them.

As children get older, one of the best things to check is their posture. Look for:

  • Head tilt- low on one side
  • Shoulder tilt- again low on one side, not level or particularly rounded over shoulders
  • Rib Hump- one side of the rib cage being further to the back than the other. Have them bend forward to touch the toes and look along the spine. Each side of the rib cage should be at the same height.
  • Standing with one leg bent when standing up “straight”

If you spot any of these issues, it’s time to find out why. Solving little issues are always better than trying to treat big ones.

Remember Chiropractors are skilled at modifying their techniques and approach to suit patients of all ages. I certainly don’t adjust my 93-year old patients in the same way that I correct a 21-year old’s spine.  Kids and babies require special gentle techniques too.

 

Dr. Andrew Iggo is in private practice in Sydney, Australia. Working from state of the art premises in Fairlight, his focus is on providing not only relief from pain, but correction of function and the provision of wellness care for families and individuals. With a young family of his own comes a natural inclination toward the care of kids and Mums-to-be. A strong sports and dance background also give him a unique perspective on performance enhancement and injury recovery. We are sure you’ll be in great hands.

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You’re More Intelligent Than You Think!

Intelligent WomanSo as we wind through the first month of 2017 just a small reminder . . .

 

YOU ARE WAY MORE INTELLIGENT THAN YOU THINK!!!!!

Why? Read on McDuff . . .( Dad joke)

Let talk about Innate Intelligence – a chiropractic principle that supports your overall health and well-being!

When you life began, there were only 2 cells that came together to be ONE.

That one cell divided, then divided again, and again… eventually resulting in the human being that is known as YOU (a collection of about 50-70 TRILLION cells!).

Have you ever wondered how each cell knew where it was supposed to go?  How, once a cell divided to become two new cells, that one of them knew it was supposed to differentiate into a heart cell, and the other was destined to become a lung cell?  Or, how once all these individual cells grew and divided, they were able to remain coordinated, with billions of cellular interactions taking place every second?

How can all this be accomplished without you needing to be aware of any of it?

The original chiropractor, D.D. Palmer, also wondered about these things.  He was fascinated with the human body and human life.  From his experience with different healing modalities, he observed how health could be influenced by energy, and energy fields.  He posited that all living matter must be guided to grow and evolve by an invisible life force – which he called Universal Intelligence.

You can call it, “MUniversally Intelligentother Nature”, “God”, “The Universal Energy Field”, “The Higher Power” or whatever works for you.

It then followed that since we are alive, we must also possess within us a form of the Universal Intelligence – an energy which gives and sustains our lives with ease.   He coined this force inside the body Innate Intelligence.  As long as this Innate Intelligence is allowed to flow freely through an within us, then the physical matter can be animated and organised into a living, breathing, creative, expressive organism.

How does Innate Intelligence relate to You?

D.D. Palmer taught us that Innate Intelligence is communicated to every cell in the body via the nervous system.  Therefore, as long as the nervous system is free of interference or disruption, the health and wellness of the organism can be directed.

The importance of the brain and the spinal cord relative to the life of every human being is confirmed by the body’s anatomy – these are the only two tissues in the body completely encased in a hard skeletal shell of protection!  However, all this protection does not come without a cost.  Bone is not very flexible – and life without movement is rather meaningless.  So, in order to facilitate movement, the spine was separated into 26 movable pieces – 24 vertebrae, plus a sacrum and coccyx.

Because the individual parts of the spine can move, they can also become disturbed.  When vertebrae get misaligned, restricted and/or dysfunctional, this is called a vertebral subluxation.  Not only can this cause painful irritation of the joints and the nerves associated with that vertebra, but can also disrupt the natural flow of Innate Intelligence, which can then disrupt the function of any tissue in the body, including the immune system – which leaves a person susceptible to illness.

Fortunately D.D. Palmer recognised the importance of the spine, and the significance of the vertebral subluxations with respect to our health.  So important, in fact that in 1895 – Chiropractic was born.

Although chiropractic and chiropractic techniques have evolved considerably over the last 122 years, all chiropractors hold true as their central tenet:

The human body possesses an Innate Intelligence with infinite wisdom – including the ability to maintain and sustain life – and this Innate Intelligence gives the body a natural state of ease, which can also be termed well-being.  Innate Intelligence is communicated throughout the body by the nervous system.  If the nervous system becomes irritated, then the communication of Innate Intelligence will be disrupted, causing a lack of ease or dis-ease.  The most common cause of the nervous system interference and irritation is the vertebral subluxation.

Chiropractic is the only health care profession that has, as its central purpose, the identification and removal of vertebral subluxations from the spine in order to restore our natural state of ease and well-being.  Anyone who has experienced a chiropractic adjustment can attest to the wide range of benefits that chiropractic provides.

Chiropractic adjustments not only ease your pain and suffering by taking the stress off joints and nerves – they promote wellness by facilitating the flow of Innate Intelligence.

So Chiropractic boost your amazing in-born Intelligence!Intelligent Beach Holiday

Always Remember . . . You are Smarter Than You Think!

Enjoy Your Holidays!

Adapted from: Dr. C. Gary Taylor, D.D. – Advanced Wellness, COLUMBUS, GA 31907.

Dr. Andrew Iggo is in private practice in Sydney, Australia. Working from state of the art premises in Fairlight, his focus is on providing not only relief from pain, but correction of function and the provision of wellness care for families and individuals. With a young family of his own comes a natural inclination toward the care of kids and Mums-to-be. A strong sports and dance background also give him a unique perspective on performance enhancement and injury recovery. We are sure you’ll be in great hands.

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