San Diego Chiropractic Blog

Have you ever noticed how tight your neck, upper back and shoulders are after a long day of sitting at the computer?

There are a number of factors that contribute to this tightness. Simply the stress of deadlines, an overbearing boss or an annoying co-worker can make your shoulders rise up and your head push forward. And this stress is the result of just the emotional stress of work. When you add the real physical strains of a poorly designed work station on top of the emotional stresses that already exist you have a perfect recipe for a repetitive stress injury.

A large part of designing an ergonomically friendly workstation revolves around limiting the “reach” for items that are frequently accessed.

The distance that you have to reach for any object in your workspace can have major implications on your health. In general, workers should have the items that they use on a regular basis through the day such as the mouse and keyboard for computer users or the telephone for a receptionist or a sales person, positioned close to their bodies so as to avoid awkward or overreaching.

As a general rule, the best positioning for your keyboard and mouse allows you to operate them while your shoulders hang straight down at your sides and elbows are slightly extended. This position reduces the stress of overreaching and allows for completion of your tasks with less muscular effort.

There are many ergonomic apparatus that allow for proper placement of your computer input devices. Pull out keyboard trays, split keyboards, mouse platforms and even foot controls help reduce the ongoing stresses of computer input.

Even with these devices, it takes awareness to maintain an ergonomically friendly work environment.

For a nice selection of high quality ergonomic office products you can visit www.comfortkeyboard.com.

Your’s In Good Health

Dr. Jones

www.JonesPainRelief.com

Why do I have back pain?

Being a chiropractor in San Diego, I hear this question all the time. Back pain and neck pain are the two most common complaints that my patients experience. The fact that my practice is in San Diego probably decreases the frequency of these complaints compared to what doctors in other parts of the country deal with. People in San Diego tend to be more active which actually lowers the incidence of low back and neck pain.

Over fifteen years ago when I first started practicing chiropractic care in San Diego, most of my low back pain patients and neck pain patients for that matter were not related to office work. Most of the cases that I had when I first started practicing were do to injuries like car accidents and falls or heavy work.

In the mid to late nineteen nineties, I started to see a trend in injury mechanisms among my patients. They were starting to attribute their pain to long hours of sitting at the computer.

Sitting all day at the computer not only causes back pain but it also causes neck pain, headaches, carpal tunnel syndrome, pinched nerves and various arm problems.

Lower back pain is primarily due to poor sitting posture. When we are standing up with good posture, our lower backs have a sweeping forward bowing curve that resembles a stretched out letter “c”. This shape distributes our bodies weight evenly throughout the spine. When we sit, this curve reverses, greatly increasing the stress on the joints and discs in the spine.

With time, this postural stress results in irritation and inflammation resulting in pain and muscle spasms.

Once the low back has reached a point of pain and spasms, chiropractic care is necessary to relieve the pain, improve the biomechanics of the spine and relax the muscles.

In addition to chiropractic care for back pain, the patient must seek out an ergonomic chair and have it adjusted properly for their body. In many cases, I suggest a complete workstation analysis to help prevent future problems with other computer related stresses.

Your’s In Good Health

Dr. Jones

www.JonesPainRelief.com

You are on my last nerve!

When I was a kid my mom probably said that to me a hundred times. Now my patients in my San Diego chiropractic office complain of other types of nerve issues. Sometimes, pinched nerves accompany neck pain, back pain and headaches.

Pinched nerves always result in pain traveling down either an arm or a leg resulting in what is called radiating pain. Many patients come to my San Diego chiropractic office complaining of a pinched nerve but my exam reveals simple neck pain or back pain.

There are many causes of pinched nerves. One of the worst scenarios involves a herniated disc in the spine that is putting pressure on the nerve. Herniated discs don’t always mean that surgery is required but it usually results in stretched out, more intensive treatment plans.

One of the more common causes of pinched nerves results from irritated and inflamed joints in the spine. Poor lifting habits, awkward sleeping positions, poor posture and many other aggravating activities can inflame the ligamentous capsule that surrounds the joint. As the capsule swells, it cause local muscle spasm and can cause compression or pinching of the nerve.

Like I wrote earlier in the article, pinching of the nerve causes radiating pain that travels down the leg, into an arm, down the back or sometimes up to the back of the head. Either way, pinched nerves can make you absolutely miserable.

There are several things that you can do for a pinched nerve at home. To begin with, pinched nerves almost always involve inflammation and swelling. By applying ice packs to painful areas you can reduce the inflammation and relieve some of the pain. In addtion to ice pack use, you have to acknowledge and respect your pain. That means rest as much as you can - working through pain rarely works out well for the patient. Try your best to stay out of painful positions and don’t “test” it.

Chiropractic treatment is very effective at relieving the symptoms of a pinched nerve. Instead of masking the pain with drugs, chiropractic care improves the mechanics of the joint which helps relieve the pain and improve your range of motion.

Your’s In Good Health

Dr. Jones

www.JonesPainRelief.com

The study of workstation ergonomics tells us that the objects that we use most often should be located closest to your body and accessed easily, without awkward body positions or movements. Repeated reaching or prolonged fixed postures that involve leaning forward from your chair are stressful and fatiguing.

Some people are aware of computer ergonomics and have purchased various ergonomic devices. These devices, such as keyboard trays, gel mouse pads, and ergonomic keyboards rarely provide solutions to the big picture of computer ergonomics. These items must work with each other in order to produce a significant reduction in postural stress. For example, an ergonomic mouse is of little use if it is positioned in an area that requires reaching and stretching in order to operate it. Limiting reaching and stretching for desk items is essential to maintaining a healthy ergonomic environment.

The most frequent complaint that I have seen in my office is due to computer work is the combination of mousing and reaching to the desk for the mouse.

Most computer stations are designed in a way that involves the worker operating the computer mouse on a pad on the desk. Reaching to the desk for the mouse places direct stress on the joints and soft tissues of the neck, shoulder, elbow, wrist and hand. Additionally, reaching forward for the mouse stresses the lower and middle back.

So How Does Reaching for the Mouse Set the Stage for Injury?

Reaching for the mouse causes you to lean forward in your chair, extend your arm and support the weight of your body through your extended arm.

The stresses placed on the human frame when reaching for the mouse are easily identified. Contrary to popular belief, sitting, which most people believe is relaxing, is hard on the back. Sitting for long periods of time can cause increased pressure on the discs of the spine.

In recent years, studies on postural stress have indicated that we should be sitting upright with our hips flexed at 90 degrees. As it turns out, the most up to date studies show that a slightly reclined sitting posture with the hips flexed at 100 to 115 degrees is ideal if you have to sit at a desk. If your mouse is not positioned close enough to your body, you will have to reach for it. Reaching for your mouse stresses your back by reducing the angle of your hips.

Next, we have to look at the effects of reaching on the neck and shoulder. When the mouse is being operated at a distance that makes the operator reach, the shoulder extends forward and the shoulder blade abducts (rotates forward). This position stretches the muscle groups that connect the medial portion of your shoulder blade to your spine and the superior portion of your shoulder blade to your neck. In the short term, this stretch aggravates the affected muscle groups causing spasm, fatigue, headaches and stiffness in the neck and shoulder. In the long term, this position creates a condition called a “stretch weakness” resulting in muscular imbalance, trigger points and chronic variations of the conditions listed in the prior sentence.

Lastly, placing the mouse too far away, too low, or too much on one side can cause shoulder, wrist, elbow, and forearm discomfort. When the operator is forced to reach for the mouse, his / her body weight shifts forward and ultimately results in weight bearing stress on the extended arm. Spending prolonged periods of time leaning on an extended arm is an unnatural and destructive posture that will eventually lead to the development of a repetitive stress syndrome; likely resulting disorders would include tendonitis of the wrist, elbow or shoulder.

Yours In Good Health

Dr. Jones

San Diego Chiropractic Care
Chiropractor San Diego Blog
Pain Relief San Diego Chiropractor
Car Accident Whiplash Injuries Pain Relief
Back Pain Relief & Treatment
Work Injury & Workplace Safety Advice
Web Design Hillcrest - San Diego - California
Prenatal Health & Pain Relief

In addition to neck pain, back pain and headaches, my San Diego chiropractic office provides treatment for many patients with various types of repetitive stress injuries. This post will continue from where the last one left off and will describe what repetitive stress injuries are.

A Repetitive Stress Injury is a kind of catch all phrase for many conditions. Carpal Tunnel Syndrome, Tenosynovitis / DeQuervain’s Syndrome, Tendonitis, Thoracic Outlet Syndrome, Trigger Finger, Myofascial Pain Syndrome and Chronic Sprain / Strain are some of the actual diagnosis that are rendered in my office. All of these conditions are serious and in many cases can cause great pain, permanent disability and sometimes loss of employment.

Repetitive Stress Injuries occur from repetitive movements involving a specific set of muscles and joints. RSI injuries are the result of an accumulation of stress and strain that causes irritation, inflammation, and eventually pain or other disability. A good analogy used to characterize the onset of RSI would be the “straws on the camels back” saying.
Initially, RSI affects the soft tissues of the involved joint(s). Soft tissues include muscles, nerves, ligaments and tendons. However, if left untreated for long periods of time, the involved joint can become arthritic and form bone spurs resulting in permanent damage to the joint.

While various occupations ranging from meat cutters to construction workers develop RSIs that result from the typical duties of their professions, the most frequent cause of these injuries involve computer work. The constant muscular demands of keyboarding and mousing combined with the postural stress of confinement in an office chair with one’s neck and back held in prolonged fixed positions has resulted in an epidemic of injuries that includes hand pain, wrist pain, arm pain, neck pain, back pain and shoulder pain.

I hope that you are finding this information helpful. My next post will continue this series and will describe the basics of workstation ergonomic set-ups.

Yours In Good Health

Dr. Jones

San Diego Chiropractic Care
Chiropractor San Diego Blog
Pain Relief San Diego Chiropractor
Car Accident Whiplash Injuries Pain Relief
Back Pain Relief & Treatment
Work Injury & Workplace Safety Advice
Web Design Hillcrest - San Diego - California
Prenatal Health & Pain Relief

Workstation Considerations

The study of workstation ergonomics tells us that the objects that we use most often should be located closest to your body and accessed easily, without awkward body positions or movements. Repeated reaching or prolonged fixed postures that involve leaning forward from your chair are stressful and fatiguing.

Some people are aware of computer ergonomics and have purchased various ergonomic devices. These devices, such as keyboard trays, gel mouse pads, and ergonomic keyboards rarely provide solutions to the big picture of computer ergonomics. These items must work with each other in order to produce a significant reduction in postural stress. For example, an ergonomic mouse is of little use if it is positioned in an area that requires reaching and stretching in order to operate it. Limiting reaching and stretching for desk items is essential to maintaining a healthy ergonomic environment.

The most frequent complaint that I have seen in my office is due to computer work is the combination of mousing and reaching to the desk for the mouse.

Most computer stations are designed in a way that involves the worker operating the computer mouse on a pad on the desk. Reaching to the desk for the mouse places direct stress on the joints and soft tissues of the neck, shoulder, elbow, wrist and hand. Additionally, reaching forward for the mouse stresses the lower and middle back.

So How Does Reaching for the Mouse Set the Stage for Injury?

Reaching for the mouse causes you to lean forward in your chair, extend your arm and support the weight of your body through your extended arm.

The stresses placed on the human frame when reaching for the mouse are easily identified. Contrary to popular belief, sitting, which most people believe is relaxing, is hard on the back. Sitting for long periods of time can cause increased pressure on the discs of the spine.

In recent years, studies on postural stress have indicated that we should be sitting upright with our hips flexed at 90 degrees. As it turns out, the most up to date studies show that a slightly reclined sitting posture with the hips flexed at 100 to 115 degrees is ideal if you have to sit at a desk. If your mouse is not positioned close enough to your body, you will have to reach for it. Reaching for your mouse stresses your back by reducing the angle of your hips.

Next, we have to look at the effects of reaching on the neck and shoulder. When the mouse is being operated at a distance that makes the operator reach, the shoulder extends forward and the shoulder blade abducts (rotates forward). This position stretches the muscle groups that connect the medial portion of your shoulder blade to your spine and the superior portion of your shoulder blade to your neck. In the short term, this stretch aggravates the affected muscle groups causing spasm, fatigue, headaches and stiffness in the neck and shoulder. In the long term, this position creates a condition called a “stretch weakness” resulting in muscular imbalance, trigger points and chronic variations of the conditions listed in the prior sentence.

Lastly, placing the mouse too far away, too low, or too much on one side can cause shoulder, wrist, elbow, and forearm discomfort. When the operator is forced to reach for the mouse, his / her body weight shifts forward and ultimately results in weight bearing stress on the extended arm. Spending prolonged periods of time leaning on an extended arm is an unnatural and destructive posture that will eventually lead to the development of a repetitive stress syndrome; likely resulting disorders would include tendonitis of the wrist, elbow or shoulder.

Yours In Good Health

Dr. Jones

San Diego Chiropractic Care
Chiropractor San Diego Blog
Pain Relief San Diego Chiropractor
Car Accident Whiplash Injuries Pain Relief
Back Pain Relief & Treatment
Work Injury & Workplace Safety Advice
Web Design Hillcrest - San Diego - California
Prenatal Health & Pain Relief

In addition to neck pain, back pain and headaches, my San Diego chiropractic office provides treatment for many patients with various types of repetitive stress injuries. This post will continue from where the last one left off and will describe what repetitive stress injuries are.

A Repetitive Stress Injury is a kind of catch all phrase for many conditions. Carpal Tunnel Syndrome, Tenosynovitis / DeQuervain’s Syndrome, Tendonitis, Thoracic Outlet Syndrome, Trigger Finger, Myofascial Pain Syndrome and Chronic Sprain / Strain are some of the actual diagnosis that are rendered in my office. All of these conditions are serious and in many cases can cause great pain, permanent disability and sometimes loss of employment.

Repetitive Stress Injuries occur from repetitive movements involving a specific set of muscles and joints. RSI injuries are the result of an accumulation of stress and strain that causes irritation, inflammation, and eventually pain or other disability. A good analogy used to characterize the onset of RSI would be the “straws on the camels back” saying.
Initially, RSI affects the soft tissues of the involved joint(s). Soft tissues include muscles, nerves, ligaments and tendons. However, if left untreated for long periods of time, the involved joint can become arthritic and form bone spurs resulting in permanent damage to the joint.

While various occupations ranging from meat cutters to construction workers develop RSIs that result from the typical duties of their professions, the most frequent cause of these injuries involve computer work. The constant muscular demands of keyboarding and mousing combined with the postural stress of confinement in an office chair with one’s neck and back held in prolonged fixed positions has resulted in an epidemic of injuries that includes hand pain, wrist pain, arm pain, neck pain, back pain and shoulder pain.

I hope that you are finding this information helpful. My next post will continue this series and will describe the basics of workstation ergonomic set-ups.

Yours In Good Health

Dr. Jones

San Diego Chiropractic Care
Chiropractor San Diego Blog
Pain Relief San Diego Chiropractor
Car Accident Whiplash Injuries Pain Relief
Back Pain Relief & Treatment
Work Injury & Workplace Safety Advice
Web Design Hillcrest - San Diego - California
Prenatal Health & Pain Relief

Does computer work seem much more difficult (physically) than it should be?

The patients in my San Diego chiropractic practice often seem perplexed by the fact that they can be injured doing such sedentary work as computer work. Most are of the opinion that it takes a forceful and traumatic incident to result in injury.

Unfortunately, this is not the case. National statistics point to the computer as a major contributor to lost days at work due to injury. I see the same thing in my San Diego Chiropractic office. Neck pain, shoulder pain, wrist pain, hand pain and back pain are common among those who don’t have the proper ergonomic set-up of their computer stations. That being said, some people get these symptoms regardless of their ergonomic set-up and must evaluate many other contributing factors in order to relieve the stress.

Computer ergonomics is the study and / or implementation of workstation design with the purpose of reducing or eliminating physical stress.

My interest in repetitive stress syndromes began approximately 10 years ago when my practice started seeing a much greater number of people suffering from the effects of computer / keyboard work. Despite all of my training and continuing education related to these types of injuries, I quickly realized that traditional treatment for this type of injury was marginally successful at best.

Any type of therapy was going to have to include the application of basic ergonomic principals to the patient’s work environment.

I am of the opinion that treatment alone or application of ergonomic principals by themselves is not going to resolve a repetitive stress injury.

Over the next several weeks I will write a series of articles that will address the implication of workstation ergonomics and injury resulting from postural stress secondary to use of the computer mouse.

Specifically, the following will be addressed:

1) What repetitive stress injuries are

2) What role do work station ergonomics play in injury

3) How reaching for the mouse sets the stage for injury

4) What are the symptoms of repetitive stress injury

5) How you can avoid mouse reaching injuries

Yours In Good Health

More Coming Soon Here’s To Your Health Yours In Good Health
Dr. Jones

San Diego Chiropractic Care
Chiropractor San Diego Blog
Pain Relief San Diego Chiropractor
Car Accident Whiplash Injuries Pain Relief
Back Pain Relief & Treatment
Work Injury & Workplace Safety Advice
Web Design Hillcrest - San Diego - California
Prenatal Health & Pain Relief