Child adjusting

Here at Doroski Chiropractic Neurology in the Woodbridge, Dale City Virginia area I get asked a lot by my patients if adjusting a child is possible.  There are many studies indicating that it is fine to adjust children and there is a fair amount of research also pointing towards the benefits of having your child adjusted.  I generally tell my patients that if your child is complaining of back pain which can be associated with heavy back packs, posture while playing video games or reading and over use of the computer then definitely bring them in for an exam.  Adults complain of pain while dealing with repetitive stress or posture issues but hardly ever think of it happening to their kids.  Here are some studies and information about the benefits of having your child adjusted.

According to Dr. David Sackett, the father of evidence-based medicine, there are three prongs to the evidence-based decision: clinical expertise, scientific research and patient preference. While chiropractic has more than 100 years of clinical expertise from which to draw, our profession is still quite young when it comes to its base of scientific research—a state that is even more so for one of our youngest subspecialties, chiropractic pediatrics. Dedicated researchers are working hard to fill in these gaps.  Recent studies are beginning to confirm what our century of clinical experience has already shown—that chiropractic care for children is not only safe, but also effective for a variety of pediatric conditions.

Dr. Joyce Miller and her colleagues at the Anglo-European College of Chiropractic in the U.K. have contributed much to our knowledge of chiropractic pediatrics in the past few years. Here is a brief summary of some of their latest studies:

Safety study: Miller et al. examined 781 pediatric patients under three years of age (73.5 percent of whom were under 13 weeks) who received a total of 5,242 chiropractic treatments at a chiropractic teaching clinic in England between 2002 and 2004.¹ There were no serious adverse effects (reaction lasting >24 hours or needing hospital care) over the three-year study period. There were seven reported minor adverse effects, such as transient crying or interrupted sleep.

Nursing study: Miller et al. also performed a clinical case series of chiropractic care for 114 infants with hospital- or lactation-consultant-diagnosed nursing dysfunction.² The average age at first visit was three weeks. All infants in the study showed some improvement, with 78 percent able to exclusively breastfeed after two to five treatments within a two-week period.

Colic: Browning et al. performed a single-blinded randomized comparison trial of the effects of spinal manipulative therapy and occipito-sacral decompression therapy on infants with colic.³ Forty-three infants younger than eight weeks of age received two weeks of chiropractic care. Two weeks and four weeks after beginning treatment, the infants in both treatment groups cried significantly less and slept significantly more than prior to receiving chiropractic care.

Long-term sequelae of colic: Research has shown that children who were colicky as infants suffer from poor behavior and disturbed sleep as toddlers. Miller et al. performed a survey of parents of 117 such toddlers who had received chiropractic care as infants vs. 111 who had not received chiropractic care.4 They found the treated toddlers were twice as likely not to experience long-term sequelae of infantile colic, such as temper tantrums and frequent nocturnal waking. In other words, colicky infants who had received chiropractic care were twice as likely to sleep well and to experience fewer temper tantrums in their toddler years.

That is just a sampling of some of the great work that is being done by the dedicated and hard-working researchers focusing on chiropractic pediatrics.

References:

1. Miller JE, Benfield K. Adverse effects of spinal manipulation therapy in children younger than 3 years: a retrospective study in a chiropractic teaching clinic. J Manipulative Physiol Ther 2008;31(6):419-422.

2. Miller JE, Miller L, et al. Contribution of chiropractic therapy to resolving suboptimal breastfeeding: A case series of 114 infants. J Manipulative Physiol Ther 2009;32(8):670-674.

3. Browning M, Miller JE. Comparison of the short-term effects of chiropractic spinal manipulation and occipito-sacral decompression in the treatment of infant colic: A single-blinded, randomised, comparison trial.  Clinical Chiropractic 2008;11(3):122-129.

4. Miller JE, Phillips HL. Long-term effects of infant colic: a survey comparison of chiropractic treatment and non-treatment groups. J Manipulative Physiol Ther 2009;32(8):635-638.

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Doroski Chiropractic Neurology

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Woodbridge VA 22192

703 730 9588

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Proper ergonomics for everything you do will prevent injury!

Unfortunately the days of "just do it" have passed most of us by.  Now we are at the age of "if I do it what will I hurt."  As a chiropractor in the Woodbridge, Lake Ridge, Dale City VA area I try to explain to my patients that even sitting can be done wrong.  That is where proper ergonomics comes in!  If you maintain a good posture while doing almost anything you should be ok.  Talking with your chiropractor and working with him or her on making sure you are using good posture can go a long way to preventing injury.  Here are the ACA guidelines on ergonomics.

What Are Good Ergonomics?

According to the United States Department of Health and Human Services, ergonomics is the science of fitting workplace conditions and job demands to employee capabilities. An ergonomic assessment of the workplace critically appraises the physical work environment—followed by changes based on the assessment. Ergonomic principles are then used to make the workplace compatible with the employee, improving the employee’s safety and productivity. In other words, the easier it is to do a job, the more productive and happy the worker will be.

When considering the impact of proper ergonomics on workplace safety, three basic principles are especially important:

1- When lifting, the largest muscles in the area should perform the task. The larger the muscle or muscle group used for lifting, the lower the stress placed on smaller, more vulnerable muscles.

2- During any work activities, people should be able to comfortably assume a number of different postures and not remain in one position for an extended time. Muscles will fatigue and be more prone to injury when assuming a particular posture, especially a poor one (e.g., partially bent forward at the waist).

3- When performing tasks, it is important to keep the joints either in their neutral posture or approximately halfway into the range of motion. Working with your joints at the extremes of their ranges of motion for prolonged periods places abnormal stresses on them and can cause repetitive stress injuries.

When working at a desk, try these suggestions for greater comfort:

1- Choose a desk that is the proper height. All things on your desk should be within easy reach.

2- Your feet should be touching the floor, with the legs and body forming an angle of 90 to 110 degrees.

3- Keep your body straight with the head and neck upright and looking forward, not to the side. Do not hunch over or slouch.

4- Adjust the height of your monitor. Look forward with your head in a neutral position. Your eyes should be at the same height as the top of the monitor. Leaning your head forward can lead to headaches and neck pain.

5- When typing, keep your wrists straight, your shoulders perpendicular to the floor, and your forearms parallel to the floor.

6- When reading at your desk, use a bookstand or a paper holder to keep your eyes in the same neutral position you use to read documents on your computer monitor.

7- When talking on the phone, use a headset, when possible, especially if you talk on the phone for prolonged periods. Holding the phone between your shoulder and cheek will only lead to neck pain and headaches.

8- Stand up and stretch your legs with a short walk about every 20 to 30 minutes.

9- Take micro-breaks often, stretching your neck, arms and wrists, back, and legs. Simple stretches include neck rotations, fist clenches, arm dangles, and shoulder shrugs.

10- If your eyes concentrate on a particular object for long periods, relax your eye muscles by shifting your focus from objects that are close to you to objects that are farther away. This helps reduce eye strain.

When lifting, follow these simple suggestions:

When lifting from the floor, keep your back straightand lift with the legs. Do not bend over at the waist and lift with the muscles of the low back. Your body is more easily injured in this position. Keep the object being lifted close to your body. Keep your elbows flexed. Keep your head up and your neck straight as you lift.

When working with a computer mouse, try the following:

Don’t move the mouse with just your wrist. Use your entire arm and shoulder. Don’t rest your arm on the edge of the desk while manipulating the mouse. Hold the mouse loosely. Keep your wrist relaxed. Don’t hold it up or down; instead, hold it in a neutral (straight) position Move away from the mouse several times per hour and move your wrists, arms, and shoulders around.

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Woodbridge, VA 22192

703 730 9588

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Back pain information for a better understanding of causes and treatment.

Back pain is something that happens to most people at some point in their lives.  We see all sorts of injuries but one of the most common things we hear at DoroskiChiropractic Neurology in Woodbridge VA is "I didn't do anything."  In quite a few instances you didn't do anything, at that time.  It was all the stuff you did a month prior that created an environment where a sneeze caused the entire thing to fall apart.  That is where seeing a chiropractor on a regular basis helps, because you can keep making small corrections to your back to prevent the flare ups.

Back pain is very common and is treatable but it does require some regular maintenance once you have had your second or third injury.  Your back is made up of small joints held together by muscles and ligaments.  Once you sprain (stretch) the ligaments they become loose and even after they heal they are not as tight as before.  A good analogy I use with patients is a twisted ankle.  The first time you twist your ankle you did something.  You stepped in a hole, jumped and landed on it wrong…. Something!  The next time you did it you did something just not as traumatic.  Maybe you step off the curb funny.  The third time you are tying your shoe.  By the fourth time you woke up and your ankle hurts and you limp on it for a week trying to figure out what happened.  Your back is the same way but with many more moving parts that can cause the same stress and same pain.  That is why maintenance after your second or third time is necessary to prevent flare-ups.  Here are the ACA statistics about back pain.

Back Pain Facts & Statistics

Although chiropractors care for more than just back pain, many patients visit chiropractors looking for relief from this pervasive condition.  In fact, 31 million Americans experience low-back pain at any given time.1

A few interesting facts about back pain:

Low back pain is the single leading cause of disability worldwide, according to the Global Burden of Disease 2010.

One-half of all working Americans admit to having back pain symptoms each year.2

Back pain is one of the most common reasons for missed work.  In fact, back pain is the second most common reason for visits to the doctor’s office, outnumbered only by upper-respiratory infections.

Most cases of back pain are mechanical or non-organic—meaning they are not caused by serious conditions, such as inflammatory arthritis, infection, fracture or cancer.

Americans spend at least $50 billion each year on back pain—and that’s just for the more easily identified costs.3

Experts estimate that as many as 80% of the population will experience a back problem at some time in our lives.4

What Causes Back Pain?

The back is a complicated structure of bones, joints, ligaments and muscles. You can sprain ligaments, strain muscles, rupture disks, and irritate joints, all of which can lead to back pain. While sports injuries or accidents can cause back pain, sometimes the simplest of movements—for example, picking up a pencil from the floor— can have painful results. In addition, arthritis, poor posture, obesity, and psychological stress can cause or complicate back pain. Back pain can also directly result from disease of the internal organs, such as kidney stones, kidney infections, blood clots, or bone loss.

Manipulation as a Treatment for Back Problems

Used primarily by Doctors of Chiropractic (DCs) for the last century, manipulation has been largely ignored by most others in the health care community until recently. Now, with today's growing emphasis on treatment and cost effectiveness, manipulation is receiving more widespread attention.

Chiropractic spinal manipulation is a safe and effective spine pain treatment. It reduces pain, decreases medication, rapidly advances physical therapy, and requires very few passive forms of treatment, such as bed rest.5

In fact, after an extensive study of all currently available care for low back problems, the Agency for Health Care Policy and Research—a federal government research organization—recommended that low back pain sufferers choose the most conservative care first. And it recommended spinal manipulation as the only safe and effective, drugless form of initial professional treatment for acute low back problems in adults.6

A patient information article published recently in the Journal of the American Medical Association also suggested chiropractic care as an option for people suffering from low back pain--and noted that surgery is usually not needed and should only be tried if other therapies fail.7

The American Chiropractic Association (ACA) urges you to make an informed choice about your back care. To learn more about how the services of doctors of chiropractic may help you, review the results of recent research studies and contact a Doctor of Chiropractic in your area. Search our online database of ACA members to find a doctor of chiropractic near you.

Tips to Prevent Back Pain

Maintain a healthy diet and weight.

Remain active—under the supervision of your doctor of chiropractic.

Avoid prolonged inactivity or bed rest.

Warm up or stretch before exercising or other physical activities, such as gardening.

Maintain proper posture.

Wear comfortable, low-heeled shoes.

Sleep on a mattress of medium firmness to minimize any curve in your spine.

 Lift with your knees, keep the object close to your body, and do not twist when lifting.

Quit smoking. Smoking impairs blood flow, resulting in oxygen and nutrient deprivation to spinal tissues.

Work with your doctor of chiropractic to ensure that your computer workstation is ergonomically correct.

References:

1. Jensen M, Brant-Zawadzki M, Obuchowski N, et al. Magnetic Resonance Imaging of the Lumbar Spine in People Without Back Pain. N Engl J Med 1994; 331: 69-116.

2. Vallfors B. Acute, Subacute and Chronic Low Back Pain: Clinical Symptoms, Absenteeism and Working Environment. Scan J Rehab Med Suppl 1985; 11: 1-98.

3. This total represents only the more readily identifiable costs for medical care, workers compensation payments and time lost from work. It does not include costs associated with lost personal income due to acquired physical limitation resulting from a back problem and lost employer productivity due to employee medical absence. In Project Briefs: Back Pain Patient Outcomes Assessment Team (BOAT). In MEDTEP Update, Vol. 1 Issue 1, Agency for Health Care Policy and Research, Rockville,

4. In Vallfors B, previously cited.

5. Time to recognize value of chiropractic care? Science and patient satisfaction surveys cite usefulness of spinal manipulation. Orthopedics Today 2003 Feb; 23(2):14-15.

6. Bigos S, Bowyer O, Braen G, et al. Acute Low Back Problems in Adults. Clinical Practice Guideline No.14. AHCPR Publication No. 95-0642. Rockville, MD: Agency for Health Care Policy and Research, Public Health Service, U.S. Department of Health and Human Services, December, 1994.

7. Goodman D, Burke A, Livingston E. Low Back Pain. JAMA. 2013; 309(16):1738.

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Doroski Chiropractic Neurology

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Woodbridge VA 22192

703 730 9588

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Should you really trust that lumbar support.

We hear it all the time at Doroski Chiropractic Neurology in Woodbridge VA… “Don’t worry Doc I have a back brace I wear while I am at work.”  Just because you are wearing one doesn’t mean you are free from harming your back and does wearing one incorrectly even help.   No one really thinks about wearing one correctly you figure it is a belt how can I do it wrong.  Well I can tell you from personal experience you can do a lot of things wrong that you figured there really is only one way to do it.  Take running for example.  A few years ago I got in to running and figured I have been doing this for years “I think I got this.”  It always feels good busting your butt getting ready for your first half marathon and at mile two the person you signed up to do it with, but never ran with, who happens to be a track coach goes “wow you are doing it wrong.”  I bet after each run your shins are killing you and your back is tight.  Why yes it is.  Yea try doing this this and this.  Next thing you know you are running easier and faster.  So trust me just being handed a back brace doesn’t mean “you got this.” 

So let me give you some background on back braces and do they really help.

The truth is that wearing an elastic or other support around your waist to help your back may be both good and bad.  And whether wearing such a back belt will prevent back problems is controversial.  A new study that found workers who routinely wear these support belts while working at Wal-Mart, were just as likely to injure their backs as those who did not.(1)  However, some previous studies have shown back belts to prevent injuries, such as the UCLA study conducted with Home Depot workers, which found a 1/3 decrease in back injuries due to wearing back belts.(2)

Let’s look at the scientific evidence about whether back belts might help to support the back, whether there are any risks associated with wearing them, and whether such belts should be recommended or not. 

 

How might back belts help to support the back?  They do not hold the back in, as many presume. Back belts function primarily to hold the stomach in, thus increasing intra-abdominal pressure.  This has led some to refer to these belts as abdominal belts rather than as back belts.  But how does increasing intra-abdominal pressure support the spine?  We will briefly review the intra-abdominal balloon theory and a more modern theory.

Intra-Abdominal Balloon Mechanism

It was originally proposed by Bartelink in 1957 that increased intra-abdominal pressure would decrease the compressive load on the spine through the intra-abdominal balloon mechanism.(3)  To begin with, you must think of the abdominal cavity and the abdominal organs as a squishy liquid.  Then realize that the abdominal cavity becomes a closed chamber when we bear down and hold our breath, which we instinctively do when we lift heavy things.  This chamber is closed on the bottom by the anal sphincter and on the top by the diaphragm.  When bearing down, the abdominal contents tend to push outwards.  But if we contract our deep abdominal muscles—the obliques and the transverse abdominus muscles—or we wear a thick belt, the abdominal contents are forced upwards rather than outwards.(4 p.109)  This theoretically provides a decompressive effect on the lumbar spine.  Since the crura of the diaphragm is attached to the first 3 lumbar vertebrae, when the diaphragm is pushed upwards, it exerts a traction force on the lower lumbar spine (L4 and L5).  It was also theorized that since this balloon mechanism makes the spine more rigid, it would decrease the amount of work required of the erector muscles to prevent us from falling forwards.   Kapanji estimated that this abdominal support mechanism acts to reduce compression forces on the L5/S1 disc by 30% and reduces the force required by the erector spinae muscles by 55%. (4, p.198).

But more recent scientific evidence fails to support some of these theoretical assumptions.  Such recent studies reveal that an increase in intra-abdominal pressure actually results in an increase (rather than a decrease) in compressive force on the lower spine.(5,6) And there is no decrease in the amount of work required of the lower back muscles.(7)  However, by stiffening the trunk, increased intra-abdominal pressure may prevent the tissues in the spine from strain or failure from buckling.  Such intra-abdominal pressure may also act to reduce anterior-posterior shear loads.(8)  In other words, support for the spine is provided, without reducing compression to any appreciable degree.

Belts may also help to protect the spine by limiting the range of motion that occurs when bending or twisting, though this effect is less than expected.(9,10)  However, since when the spine bends more, it is more vulnerable to injury, if these belts reduce extreme bending at all, they may be beneficial.

Are there any risks associated with wearing a back belt?

The main risk associated with wearing a back belt is that during the period of wearing it, the supportive spinal muscles—the deep abdominal and back muscles—that normally support your spine will become weaker.  These muscles are less active while your spine is being artificially supported by the belt.  Muscles need to be consistently exercised in order to stay strong.  If these muscles become weaker, when you stop wearing the belt, you may be more likely to hurt your back.  And at least one study seems to suggest this.  In this study, there was an increase in the number and severity of back injuries following a period of belt wearing.(11)

Another risk associated with wearing a back belt is that it causes an increase in both blood pressure and heart rate.(12)  This may pose a problem for those individuals with existing cardiovascular disease or risk factors, such as hypertension.

A third risk associated with wearing a back belt is that workers may be inclined to lift heavier objects while wearing them.  These belts may be giving workers a false sense of security.  This could result in an increased risk of injury.   

REFERENCES:

Wassell JT, Gardner LI, Landsittel DP, Johnston JJ, Johnston JM.   A prospective study of back belts for prevention of back pain and injury.  JAMA.  2000; 284(21): 2727-32.

McIntyre DR; Bolte KM; Pope MH. Study provides new evidence of back belts' effectiveness. Occup Health Saf.  1996; 65(12): 39-41.

Bartelink DL, "The Role of Abdominal Pressure in Relieving Pressure on the Lumbar Intervertebral Discs," J Bone Joint Surg, (Br) 1957, 39B: 718-725.

Kapanji, IA. The Physiology of the Joints, Vol. III.  

McGill SM, Norman RW.  Reassessment of the role of intra-abdominal pressure in spinal compression.    Ergonomics. 1987; 30: 1565-1588.

Nachemson AL, Anderson GBJ, Schultz AB. Valsalva maneuver biomechanics. Effects on lumbar spine trunk loads  of elevated intrabdominal pressures. Spine. 1986; 11: 476-479.

McGill S, Norman RW, Sharatt MT. The effect of an abdominal belt on trunk muscle activity and intra-abdominal pressure during squat lifts. Ergonomics. 1990; 33:147-160.

McGill S. Abdominal belts in industry: A position paper on their assets, liabilities and use. Am Ind. Hyg. Assoc. J. 1993; 54(12): 752-754.

Lantz SA, Schultz AB. Lumbar spine orthosis wearing I. Restriction of gross body motion. Spine. 1986; 11: 834-837.

McGill SM, Sequin JP, Bennett G. Passive stiffness of the lumbar torso in flexion, extension, lateral bend and axial twist: The effect of belt wearing and breath holding. Spine. 1994; 19(19): 2190-2196.

Reddell CR, Congleton JJ, Huchinson RD, Mongomery JF. An evaluation of a weightlifting belt and back injury prevention training class for airline baggage handlers. Appl. Ergonomics. 1992; 23: 319-329.

Hunter GR, McGuirk J, Mitrano N, et al. The effects of a weight training belt on blood pressure during exercise. J Appl Sport Sci Res. 1989; 3: 13-18.

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Neck pain first thing in the morning!

I just woke up this morning and now I can't turn my head.  This is very common at Doroski Chiropractic in Woodbridge VA.   It has many names some I can't say here but the most common is a "crook in the neck."  

Well if that is the case don't you wish the crook would just  steal something and leave you alone!  But no… it hangs out and annoys you and can eventually make your arm tingle.  The cause is usually the levator scapulae muscle.  

Most of the time it wasn't the sleeping that screwed it up it is the continually tightening of that muscle over the last couple of months.  The tightening occurs from bad postures, improper chair adjustment or repetitive movements.  Your body is great at conserving energy so if you are going to hold that right shoulder up to use the mouse all day or hold that left shoulder up pinning your phone between your ear and shoulder for long periods so you can still use your hands, your body is going to put adhesion in the muscle to shorten it so that position doesn't cost you energy.  That is the great thing about your body if you are going to do something over and over it takes short cuts to conserve energy.

If you can’t get to your chiropractor here is a safe stretch you can do at home that may help short term.  Start with a hot shower to warm the muscle up.

The muscle runs from the top medial part of your shoulder blade up in to your neck.  So the way to stretch it is to separate those two structures.  You can do the stretch standing or sitting.

1.  Lengthen the muscle by raising the elbow above the shoulder on the side to stretch.

2.  In this position, first rest the elbow against a door jamb. This rotates the outside of shoulder blade up and the inside of it down, which lengthens the levator scapula muscle.

3.  Second, turn the head away from the side that is stretching and bring the chin down, stretching the back of the neck .

4.  Third, place the fingers of the other hand on the top of the head and gently pull the head forward increasing the stretch slightly.

Hold this for about 30 seconds to a minute.

If this helps great you got some relief before going to your chiropractor.  If they didn't help call for an appointment because it won’t usually improve on its own.

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Woodbridge VA 22192

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Neck pain that travels into your upper arm may not be a disc injury

Neck pain that shoots in to the arm is more common than you think.  Doroski Chiropractic Neurology in Woodbridge VA sees it on a weekly basis.  The good news is it can be fixed sometimes without surgery. 

Pain into the arm or shoulder area with associated neck pain may not be the dreaded disk injury everyone is afraid of.  It could be an injury called thoracic outlet syndrome.  It sounds scary but it is quite common and can be fixed with the proper non-surgical treatments.  At Doroski Chiropractic Neurology we can quickly and properly diagnose this injury

The thoracic outlet is a passageway for the nerves and blood vessels into your arm.  It is located in the upper chest area.  It is made of a boney and muscular opening.  So anything that causes anyone of those structures to become enlarged can compromise the opening.  The most common and most treatable is a muscle spasm that caused the muscle to swell.

If this is the case most patients complain of the neck and upper arm pain but they also have a very sharp at the top medial corner of their shoulder blade.  This is the attachement of the Levator Scapulae muscle.  This muscle also passes behind the thoracic outlet area and it can swell pushing into the opening and compressing a nerve.

Since we are not hollow creatures everything is touching everything.  So a spasm of the neck support musculature can push the tissue forward which then pushes in to the opening.  This spasm is most notable by neck pain and upper shoulder blade pain.  It can be associated with pain in the neck and arm when turning the head towards the side of the pain.  Sometimes turning away from the painful side can actually decrease the neck pain and the referral. 

A chiropractor can diagnose this injury from a disk injury and apply the proper treatment.  The treatment usually involves heat, electrical stimulation, stretching and trigger point therapy.  Once the muscle is relaxed manipulation of the spine can also help.

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Woodbridge VA 22192

703 730 9588

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Low back pain and Neck pain and your office chair... how are they related?

Low back pain and neck pain can be prevented by properly adjusting your office chair.   At Doroski Chiropractic Neurology in Woodbridge VA we see tons of people complaining of back pain.  Most of them sit in improperly adjusted chairs.  These tips should help you prevent some general low back issues that lots of people experience.  Visit us at Doroskichiropractic.com for other blog tips and to schedule an appointment.

The first step in setting up an office chair is to establish the desired height of the individual’s desk or workstation. This decision is determined primarily by the type of work to be done and by the height of the person using the office chair. The height of the desk or workstation itself can vary greatly and will require different positioning of the office chair, or a different type of ergonomic chair altogether.

Once the workstation has been situated, then the user can adjust the office chair according to his or her physical proportions. Here are the most important guidelines - distilled into a quick checklist - to help make sure that the office chair and work area are as comfortable as possible and will cause the least amount of stress to the spine:

Elbow measure

First, begin by sitting comfortably as close as possible to your desk so that your upper arms are parallel to your spine. Rest your hands on your work surface (e.g. desktop, computer keyboard). If your elbows are not at a 90-degree angle, adjust your office chair height either up or down.

Thigh measure

Check that you can easily slide your fingers under your thigh at the leading edge of the office chair. If it is too tight, you need to prop your feet up with an adjustable footrest. If you are unusually tall and there is more than a finger width between your thigh and the chair, you need to raise the desk or work surface so that you can raise the height of your office chair.

Calf measure

With your bottom pushed against the chair back, try to pass your clenched fist between the back of your calf and the front of your office chair. If you can’t do that easily, then the office chair is too deep. You will need to adjust the backrest forward, insert a low back support (such as a lumbar support cushion, a pillow or rolled up towel), or get a new office chair.

Low back support

Your bottom should be pressed against the back of your chair, and there should be a cushion that causes your lower back to arch slightly so that you don’t slump forward or slouch down in the chair as you tire over time. This low back support in the office chair is essential to minimize the load (strain) on your back. Never slump or slouch forward in the office chair, as that places extra stress on the structures in the low back, and in particular, on the lumbar discs.

Resting eye level

Close your eyes while sitting comfortably with your head facing forward. Slowly open your eyes. Your gaze should be aimed at the center of your computer screen. If your computer screen is higher or lower than your gaze, you need to either raise or lower it to reduce strain on the upper spine.

Armrest

Adjust the armrest of the office chair so that it just slightly lifts your arms at the shoulders. Use of an armrest on your office chair is important to take some of the strain off your upper spine and shoulders, and it should make you less likely to slouch forward in your chair.

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Woodbridge VA 22192

703 730 9588

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