HealthyLife Articles

Tag: posture

  • Is Your Job A Pain In The Neck?

    WORK LIFE

    Image of business man holding his neck.

    No, really, if you sit all day in front of a computer at work, your computer workstation may be the cause of your nagging neck and shoulder pain. And not surprising, said Dr. Vincent Fortanasce, a rehab specialist and author of End Back & Neck Pain, “The setup of your computer workstation can play a large factor in your ability to stay symptom free.” He and his coauthors point out 3 common workstation mistakes people make that lead to pain.

    *  Overreaching injuries occur because items on your desktop such as your keyboard or mouse, phone, documents, and other desk items are not on the same level surface. So you reach to grab that stapler or strain to pick up files.The solution: rearrange the desktop, adjust your chair, put the keyboard and mouse on the same surface, put things you use the most closest to you.

    *  Use of incorrect heights refers to the up and down motions and placement of items. Incorrect height occurs as a result of the positioning of the chair, including the armrests, seat back, seat pan, desktop where work is placed, monitor, and the surface holding the keyboard and mouse. Incorrect height may also refer to furniture and features of the work area that are not adjustable.The solution: a proper chair is of critical importance. Can you adjust it? Do you have to reach above your head to get items in shelves above your desk? Is the top line of the text displayed on your monitor at eye level?

    * Unbalanced work area refers to twisting motion you do to reach items. If you’re right handed, and you use your right hand for all desktop activities such as answering the phone, you may have pain on your right side. Do you twist to see your monitor?The solution: Place your monitor right in front of you. Are items you use directly ahead of you?

    Back, neck, and arm pain are often the result of repeated actions, over and over, over time. Assess what’s causing your pain and adjust your workstation.

    © American Institute for Preventive Medicine

  • Take Golf Injuries Seriously

    BE FIT

    Image of man playing golf.

    Golf doesn’t hold the same kind of injury risk as high-impact sports such as football or hockey. But the repetitive motion and twisting of the spine can set the stage for potential injuries that may be underestimated for this low-impact lifetime sport.

    Mike Markee, instructor of physical therapy and athletic training at Saint Louis University, has spent time on the senior PGA tour and developed exercise and fitness programs for golfers.

    “It is possible to avoid injury and improve performance, especially through muscle strength and proper form,” Markee said. “The great thing is that the same things that help you avoid injury also will improve your game.”

    It comes down to these 3 tips:

    1.Warm up and keep moving.There can be a lot of down time in golf, so it takes deliberate focus to keep moving. Stretch before, during, and after the game. If you’re able to walk and the course allows, skip the cart and get a few miles under your belt by the end of the game.

    2.Strengthen your core.Golfers use the muscles closest to the spine, including hip and shoulder muscles. This is where the power comes from in your golf swing. A weakness in your core can lead to an unbalanced swing, with some muscles compensating for others. You can develop more power by training the right muscles. Now we know that strength training and flexibility aren’t polar opposites and, in fact, core strength training can actually improve your performance.

    3.Develop good body mechanics.Golf’s main injury risk comes from the repeated motions of the swing. Working with a pro to learn to swing properly can help you reduce forces on the spine due to twisting and rotating and ensure that you aren’t developing bad habits that can take their toll on your back, shoulder and elbow.

    © American Institute for Preventive Medicine