Fall is cherished for its vibrant foliage, cool breezes, and the satisfying crunch of leaves underfoot. It’s also the time when we embark on the annual tradition of raking leaves. Here’s how to rake without getting hurt.
1. Warm-Up and Stretch:
Before you grab your rake, take a few minutes to warm up your muscles and stretch. Focus on your arms, back, shoulders, and legs.
2. Choose the Right Rake:
Selecting the appropriate rake can make a world of difference. Look for a rake with a lightweight handle and tines that aren’t too rigid. Choose a rake with a head or raking surface that is not too big or too small. Most medium-sized rakes will be fine for most people. A leaf rake with a large fan-shaped head can make the job go quicker but it also creates more resistance and weight to pull.
3. Maintain Proper Posture:
One of the most common causes of raking-related injuries is poor posture. Keep the rake close to your body when using it. Have one hand at the top of the rake and the other near the middle. Pull the leaves towards you and avoid reaching too far out in front of you. Maintain an upright position as you rake, keep your back straight- avoid bending over at the waist. Place one foot forward so you are standing in a scissored stance. Keep your knees slightly bent. Avoid twisting your spine while raking. Instead, pivot your whole body to change direction.
4. Use a Proper Lifting Technique:
When lifting the pile of leaves, keep your back straight and bend at the hips and knees. Lift with your legs, not your back.
5. Pace Yourself:
Raking leaves can be a more strenuous activity than it appears. Take regular breaks to rest if you have a large yard. Overexerting yourself can lead to muscle strain and fatigue. Continuing to rake while in pain can lead to injury. If pain persists, consult a healthcare professional.
6. Be Mindful of Your Surroundings:
Look out for tripping hazards such as holes in your yard, retaining walls, other yard working tools, or obstacles in your work area.
7. Wear the Right Gear:
Wear sturdy shoes with a good grip to prevent slipping, and consider gloves to protect your hands.
8. Consider Alternatives:
If you have a large yard or a history of back problems, it might be worth considering alternatives to traditional raking, such as a leaf blower or a lawn vacuum. These tools can make the job easier and reduce the physical strain on your body.
If you experience back pain or discomfort while raking leaves, remember that Flynn Chiropractic is here to help. Flynn Chiropractic has experience assessing and treating musculoskeletal issues, including back pain. Whether it’s a minor ache or something more serious, you can get personalized care to help you recover and get back to enjoying the season pain-free. Don’t hesitate to reach out if you need assistance – we’re dedicated to your well-being. Happy raking!
Low back or lumbar sprains and strains are common musculoskeletal injuries. Pain can range from mild to significant and may restrict your daily activities. In this blog, we’ll dive into what lumbar sprains and strains are, their causes, and symptoms, and how chiropractic care can help you find relief.
What Is the Difference Between a Lumbar Sprain and a Strain?
Lumbar Sprain: Ligaments are strong, fibrous tissues that connect bone to bone, providing stability to your spine. Sprains often result from sudden or forceful movements that exceed the ligament’s normal range of motion and cause damage. A lumbar sprain occurs when the ligaments in your lower back stretch or tear.
Lumbar Strain: Lumbar strains involve the over-stretching or tearing of muscles and tendons in the lower back. Muscles and tendons are responsible for facilitating movement of the spine.
Common Causes of Lumbar Sprain and Strain:
Injuries: Car accidents, falls, slips, etc., can cause a sudden over-stretching of the ligaments, muscles, or tendons of the spine.
Sudden Movements: Abrupt twisting or lifting of heavy objects can strain or sprain the lower back muscles and ligaments.
Repetitive Activities: Activities that involve repetitive motions, such as heavy lifting, frequent bending, or sports can increase the risk of lumbar injuries over time.
Poor Posture: Prolonged sitting or standing with poor posture can lead to overuse injuries, especially if your lower back is not adequately supported.
Weak Core Muscles: A weak core can lead to instability in the lower back, making it more susceptible to injuries when lifting or bending.
Symptoms of Lumbar Sprain and Strain:
Pain: The most common symptom is localized lower back pain, which can range from mild to severe.
Muscle Spasms: You may experience muscle spasms in the lower back, which will worsen the pain.
Limited Range of Motion: Reduced mobility and stiffness in the lower back.
Chiropractic Care for Lumbar Sprain and Strain:
Chiropractors can treat many musculoskeletal conditions, including lumbar sprains and strains. Here’s how chiropractic care can help:
Spinal Adjustments: Chiropractic adjustments can restore proper alignment and range of motion to the spine, reducing pressure on the injured area and promoting healing.
Soft Tissue Therapy: Chiropractors can use techniques like myofascial release to alleviate muscle tension and reduce pain.
Strengthening Exercises: Chiropractors may recommend specific exercises to strengthen the spine and core and improve stability, reducing the risk of future injuries.
Posture and Ergonomics: Chiropractors can provide guidance on maintaining proper posture and ergonomic practices to prevent further strain on the lower back.
Lumbar sprains and strains can be painful and limit your daily activities. Chiropractic care offers an approach to helping your body recover naturally. If you’re experiencing lower back pain or suspect a lumbar sprain or strain, consult Flynn Chiropractic for a personalized treatment plan that can lead you on the path to recovery.
There are many different types of chiropractic adjustment styles. Examples include manual hands-on, flexion-distraction, drop tables, and instrument-assisted. While some adjustments produce an audible “pop” or “crack,” others do not.
Have you ever wondered about the significance of the “popping” sound that often accompanies chiropractic adjustments? Several research studies have explored the distinction between adjustments that produce a cracking sound and those that don’t. The findings reveal that the popping sound itself holds no bearing on the outcomes of the adjustment. Whether an adjustment produces a pop or not, there is no difference in terms of immediate, short-term, or long-term pain relief. Furthermore, improvements in disability and range of motion were found to be consistent across different types of adjustments. The table below summarizes the research studies.
Research Shows No Significant Difference Between Adjustments That Produce a Pop and Those That Don’t.
Different forms of adjusting did not lead to different outcomes in older low back pain patients. 1
No differences in pain or disability between groups were found for thrust manipulation versus non-thrust.2
There is no relationship between the number of audible pops during thoracic spine thrust manipulation and improvements in pain, disability, or range of motion. Additionally, a greater number of audible pops experienced was not associated with a dramatic improvement. 3
A perceived audible pop may not relate to improved outcomes for patients with low back pain at either an immediate or longer-term follow-up. 4
There is no relationship between an audible pop and improvement in range of motion, pain, or disability in individuals with low back pain. Additionally, the occurrence of a pop did not improve the odds of a dramatic improvement. 5
Currently there is little scientific evidence to support any therapeutic benefit derived from the audible pop and in fact, it appears the available evidence tends to refute many of the alleged beneficial effects. 6
It’s worth noting that the characteristic “popping” sound isn’t the result of joints snapping back into place. Rather, the sound originates from the rapid release of healthy gases within the joint during certain types of manual hands-on adjustments. However, there are chiropractic techniques designed to restore joint motion without generating a popping sound. Examples include flexion-distraction, drop tables, and instrument-assisted approaches. I have always used low-force adjustments because they are easy on me and the patient.
Exploring the Benefits of Low-Force Adjustments
1. Gentleness and Reduced Pain: One of the key advantages of low-force adjustments is their gentle nature, often resulting in less discomfort compared to more forceful techniques. The reduced intensity makes them a viable option for individuals who might be hesitant to undergo traditional manual adjustments.
2. Tolerated Well By All Ages: Some people can not tolerate the force used in manual adjustments. As we age the spine becomes arthritic which can make cracking style adjustments uncomfortable.
3. Precision and Consistency: Instruments used in low-force adjustments offer a consistent thrust and speed with each application. In contrast, chiropractors performing manual adjustments may experience fatigue throughout the day, affecting the precision of their adjustments. Low-force methods help maintain uniformity and accuracy.
4. Enhanced Patient Relaxation: Some individuals find it challenging to relax during the cracking style neck adjustments that involve twisting of their head. Low-force techniques, such as flexion-distraction, drop tables, and instruments, eliminate this concern. Most of these methods do not require neck twisting, promoting a more relaxed and comfortable experience for patients.
The world of chiropractic adjustments encompasses diverse styles, yet all aim to restore proper joint function and reduce pain and disability. The audible popping sound during adjustments is not an indicator of success, as studies show that both popping and non-popping adjustments yield similar outcomes. Low-force techniques, on the other hand, present a range of benefits including reduced pain, suitability for various patients, and enhanced precision.
1. A randomized controlled trial comparing 2 types of spinal manipulation and minimal conservative medical care for adults 55 years and older with subacute or chronic low back pain. J Manipulative Physiol Ther. 2009 Jun;32(5):330-43. doi: 10.1016/j.jmpt.2009.04.012.
2. No Differences in Outcomes in People with Low Back Pain Who Met the Clinical Prediction Rule for Lumbar Spine Manipulation When a Pragmatic Non-thrust Manipulation Was Used as the Comparator. Physiother Can. 2014 Fall;66(4):359-66. doi: 10.3138/ptc.2013-49.
3. The audible pop from thoracic spine thrust manipulation and its relation to short-term outcomes in patients with neck pain. J Man Manip Ther. 2007;15(3):143-54.
4. The audible pop from high-velocity thrust manipulation and outcome in individuals with low back pain. J Manipulative Physiol Ther. 2006 Jan;29(1):40-5
5. The audible pop is not necessary for successful spinal high-velocity thrust manipulation in individuals with low back pain. Arch Phys Med Rehabil. 2003 Jul;84(7):1057-60.
6. THE THERAPEUTIC BENEFIT OF THE AUDIBLE RELEASE ASSOCIATED WITH SPINAL MANIPULATIVE THERAPY. A Critical Review of the Literature. Australas Chiropr Osteopathy.1998 Jul; 7(2): 80–85.
Low back pain is common during pregnancy. Researchers estimate that between 45-80% of pregnant women will experience low back pain at some stage of their pregnancy.1-8 The pain may be mild for some and not require treatment. For others, the low back pain can be so severe that it interferes with daily activities and work. Although pain is usually experienced sometime between the fifth and seventh month of pregnancy, it can begin as soon as eight to twelve weeks after becoming pregnant.9
Pregnancy-related back pain is usually due to a combination of functional stressors such as weight gain, postural changes, altered walking patterns, and hormone changes that cause ligamentous laxity. As the baby develops, a woman’s center of gravity changes. The abdomen and pelvis shift forward to accommodate for the growth of the baby. This causes the lumbar curve in the lower back to increase which puts increased strain on the joints of the low back and pelvis. This can also cause alterations to balance and walking patterns.10 These postural changes may lead to increased pain, muscle tightness, tenderness, and discomfort.9
Some women can experience low back and pelvic region pain the year after birth, and even up to three years after labor and delivery.11-12 Pregnancy-related low back and pelvic pain, as well as post-partum spinal disorders, are not only common, but they can impede recovery, nursing, and caregiving.5
Symptoms of pregnancy-related low back pain are usually located in the lower back, pelvis, or hips, but may radiate into the buttocks or back of the thigh. Symptoms are often aggravated by activity, including standing, sitting, coughing, sneezing, and straining during a bowel movement. Symptoms often increase throughout the day. Many women also have pain at night that disturbs sleep.
Pregnancy can be a challenging time to deal with pain as most women do not want to take pain medications for fear of harm to the baby. Pregnancy is a time when safe non-drug options are needed.
Chiropractic is a safe and effective non-drug option for the treatment of pregnancy-related low back pain. The goal of chiropractic care is to restore normal joint motion and reduce muscle tension. Spinal manipulation (adjustments) is an important component in the management of pregnancy-related low back pain. Almost 75% of women undergoing chiropractic manipulation report significant pain reduction and clinically significant improvements in disability.14-15 Postpartum low back pain also responds to spinal manipulation- approximately 10 times greater than watchful waiting.16 Treatment can improve functional activities such as standing, walking, sitting, and sleep.
Low force chiropractic adjustments work well for pregnant women. Hormone changes during pregnancy create a looseness in the ligaments so very little force is needed to adjust the pelvis and lower back. Tables with drop away abdominal pieces accommodate the growing abdomen so pregnant women can still lie down on the treatment tables.
Chiropractic table with the abdominal piece lowered. This allows pregnant patients to lie face down comfortably.
Other common treatments for pregnancy-related low back pain include exercise, education, acupuncture, and pelvic belts. Maintaining optimal function and reducing pain levels are goals that should be discussed with a doctor of chiropractic as well as an OBGYN when it comes to pregnancy-related pain.9 A detailed history and clinical examination are essential for determining what biomechanical source is causing a pregnant woman’s low back or pelvic pain.13
Low back pain and pelvic pain do not have to be an inevitable part of pregnancy. If you are one of the 45-80% of pregnant women experiencing pain during your pregnancy, there are options for treatment available to help make your pregnancy more comfortable.
Sean Flynn, DC Sioux City, IA Chiropractor
1.Wu WH, Meijer OG, Uegaki K, Mens JM, Van Dieen JH, Wuisman PI, Östgaard HC. Pregnancy-related pelvic girdle pain (PPP), I: Terminology, clinical presentation, and prevalence. European Spine Journal. 2004 Nov 1;13(7):575-89.
2.Pierce HM. Pregnancy-related low back and pelvic girdle pain: listening to Australian women (Doctoral dissertation).
3. Diakow P.R.P., Gadsby T.A., Gadsby J.B., Gleddie J.G., Leprich D.J., Scales A.M. Back pain during pregnancy and labor. J Manipulative Physiol Ther. 1991;14(2):116–118.
4. Berg GÖ, Hammar M, Möller-Nielsen JE, Lindén UL, Thorblad J. Low back pain during pregnancy. Obstetrics and gynecology. 1988 Jan;71(1):71-5.
5. Mogren IM, Pohjanen AI. Low back pain and pelvic pain during pregnancy: prevalence and risk factors. Spine. 2005 Apr 15;30(8):983-91.6.
6. Weis CA, Barrett J, Tavares P, Draper C, Ngo K, Leung J, Huynh T, Landsman V. Prevalence of low Back pain, pelvic girdle pain, and combination pain in a pregnant Ontario population. Journal of Obstetrics and Gynaecology Canada. 2018 Aug 1;40(8):1038-43.7.
7. Saxena AK, Chilkoti GT, Singh A, Yadav G. Pregnancy-induced low back pain in Indian women: Prevalence, risk factors, and correlation with serum calcium levels. Anesthesia, essays and researches. 2019 Apr;13(2):395.
8. Weis CA, Barrett J, Tavares P, Draper C, Ngo K, Leung J, Huynh T, Landsman V. Prevalence of low Back pain, pelvic girdle pain, and combination pain in a pregnant Ontario population. Journal of Obstetrics and Gynaecology Canada. 2018 Aug 1;40(8):1038-43.
9. Montgomery, S.P. “Management of back pain during pregnancy.” (2009). Retrieved March 2020 from: https://www.spine-health.com/conditions/pregnancy-and-back-pain/management-back-pain-pregnancy
10. Verstraete, V.H., Vanderstraeten, G., and Parewijck, W. (2013). Pelvic Girdle Pain during or after pregnancy: a review of recent evidence and a clinical care path proposal. Facts Views Vis Obgyn. 2013; 5(1): 33–43.
11. Yoo, H., Shin, D., and Song, M. (2015). Changes in the spinal curvature, degree of pain, balance ability, and gait ability according to pregnancy period in pregnant and nonpregnant women. J Phys Ther Sci. 2015 Jan; 27(1): 279–284.
12. Maiers, M., et al. (2018). Chiropractic in Global Health and wellbeing: a white paper describing the public health agenda of the World Federation of Chiropractic. Chiropr Man Therap. 2018; 26: 26.
13. Katonis, P., et al. (2011). Pregnancy-related low back pain. Hippokratia. Jul-Sep; 15(3): 205–210.
14. Shaw G. When to adjust: chiropractic and pregnancy. J Am Chiropr Assoc. 2003;40(11):8-16.
15. Murphy DR, Hurwitz EL, McGovern EE. Outcome of pregnancy-related lumbopelvic pain treated according to a diagnosis-based decision rule: a prospective observational cohort study. Journal of Manipulative and Physiological Therapeutics. 2009 Oct 1;32(8):616-24.
16. Schwerla F, Rother K, Rother D, Ruetz M, Resch KL. Osteopathic manipulative therapy in women with postpartum low back pain and disability: a pragmatic randomized controlled trial. J Am Osteopath Assoc. 2015 Jul 1;115(7):416-25.
Text neck is not an actual medical diagnosis. It is a term coined to describe the symptoms associated with the overuse of technology such as cell phones. The typical text neck position is when you have your head forward and bent down while you are looking down at your phone. It can become a problem when you hold this position for hours at a time.
Looking down at your phone for hours at a time can dramatically increase the stress on your neck, upper back, and shoulders. The average head weighs about 12 pounds. Flexing the head forward to use a smartphone directly affects the spine. Tilting the head forward to 15 degrees places about 27 pounds of force on the neck. This increases to 40 pounds at 30 degrees, 49 pounds at 45 degrees, and 60 pounds at 60 degrees. Text neck can occur with the use of a desktop or laptop computer as well. If the monitor is not at the proper height it can cause you to hunch forward when using the computer. Damage caused by untreated text neck can be similar to occupational overuse syndrome or repetitive stress/strain injury.1
Typical symptoms associated with text neck include:
-Neck pain -Headaches -Upper back pain -Shoulder pain -Numbness/tingling in arms or hands -Muscle aches and tension
Using proper posture while using your electronic device will go a long way towards reducing text neck pain. When using a phone or tablet bring the screen up to eye level rather than bending your neck down to look at the device. For more information on the proper setup for laptops and desktops see this previous blog post: http://flynndc.com/blog/index.php/2020/03/15/avoid-computer-pain-when-working-at-home/
Remember to take frequent breaks. The body was designed to move frequently. Even if you use proper posture you can still get pain if you hold one position for too long, so get up and move around.
Chiropractic adjustments can free up common text neck joint restrictions that can occur in the neck, upper back, and shoulders.
Stretching can help with muscle tension. The following stretches may help relieve text neck pain. These are for educational purposes only and can not replace the diagnosis from a licensed healthcare provider. Stop immediately if they cause an increase in symptoms.
What is the ideal pillow? There is no one-size-fits-all answer. Everyone has different preferences in materials and firmness. Different sleeping positions need different thicknesses. The best pillow is one that comfortably supports your neck in the position you sleep in.
Let’s start with sleeping positions. If you do not have the correct pillow thickness for the position you sleep in most, it can lead to headaches and neck and/or shoulder strain.
Back Sleepers Back sleepers need a somewhat thinner pillow. Your head and neck should be level and in line with the rest of your spine. If the pillow is too thin it will let your head drop back too far. If it is too thick, it will push your head and neck higher than the rest of your spine.
Side Sleepers Side sleepers will need a thick enough pillow to keep their neck in line with the rest of their spine. Your head should be centered between your shoulders when on your side. If the pillow is too thin it will allow your head to droop downward. If it is too thick it will elevate your head and neck higher than the rest of your spine.
Stomach Sleepers This position is not a recommended sleeping position as it can put a strain on your neck and spine. If you sleep in this position you need a thin pillow. It should be thin enough that it does not lift your head above your shoulders.
All Sleep Positions If you roll around at night and sleep in all positions it can be hard to find the right pillow thickness. In this case, you should choose the pillow that will support you in the position you spend the most time in. If you don’t know what position you spend the most time in, then you may have to try multiple thicknesses until you find the right one for you.
Memory foam- Memory foam pillows contour to your shape. They adjust to your position well and are supportive. They are typically a firmer pillow. They provide good support when you find the right thickness for your size and sleep position. The biggest complaint against memory foam is that they get hot.
Shredded foam- These pillows are less firm than standard memory foam. Their shape is easily adjustable and tends to hold the shape well. Some brands have a zipper on the side of the pillow so you can adjust or remove the fill to get the desired thickness. They provide good support when you find the right thickness for your size and sleep position.
Down- This is the softest pillow type. Due to its softness, it does not provide good support.
Feather- Feather pillow provides more support than a down pillow, but overall do not provide good support. They also have quills on the feathers that can poke through the pillow.
Fiber fill pillows- Made with a polyester fiber filling. They are lightweight and soft. They can range in their level of support and how long they hold up.
Cervical curve- These pillows have a somewhat U shaped groove in the center for your head and a rounded elevation at the bottom of the pillow to support your neck. These pillows provide good support for your neck but require some getting used to. They are best for back sleepers. You should avoid these pillows if you are a stomach sleeper.
Water base- These pillows have an inner tube that you fill with water and a top layer usually made of polyester fiberfill or memory foam. The good thing about this pillow is that you can add or remove water to get the right level of thickness. The bad thing about this pillow is that it can be heavy once it is filled with water, so if you like to put your arm or hand under the pillow it can be difficult to do so.
The different pillow types can vary in terms of support and lifespan. Even the more expensive foam pillows will eventually break down and need to be replaced.
Signs your pillow may need to be replaced:
It is flat
It is lumpy
It has no loft
It is not comfortable
You start having more headaches and neck or shoulder strain
I have the Coop Home Goods Adjustable pillow. It is a shredded memory foam pillow. It has a zipper on the side so you can add or remove foam as needed. I have always found it comfortable. We all have different preferences so it is important to get the right pillow for you. You may have to try multiple pillows before you find it.
Low back pain (LBP) is the leading cause of disability worldwide. It is important to remember low back pain can be a normal experience in life. About 80% of Americans will have low back pain at some point in their lives.
“Unhelpful beliefs about LBP are associated with greater levels of pain, disability, missed work, medication use and healthcare seeking. Unhelpful beliefs are common in people with and without LBP, and can be reinforced by the media, industry groups and well-meaning clinicians.1” How many of these myths do you believe? How many of the facts do you believe? Belief in the facts will help you recover and function better. Sometimes it is hard to give up the belief in the myths. I admit there was a time I used to believe myths 6,7, and 8.
Low back pain is almost always due to non-threatening causes. Low back pain is rarely an emergency. It is an emergency when there is a loss of bowel or bladder control, worsening weakness or numbness in legs, inner thigh, groin, or buttocks, sudden or gradually paralysis/difficulty walking, or occurring with a fever.
Most episodes of LBP tend to improve and it does not get worse as we age.
Think your LBP is caused by tissue damage? Think again. Believing “you will have to live with it” because your back is damaged and avoiding activity because you don’t want to make it worse, actually causes more pain than tissue damage.
People tend to place too much importance on x-rays and MRIs. They can show you what the spine looks like. They cannot determine the prognosis of your current episode of back pain or tell you the likelihood of future episodes of low back pain. They have not been shown to improve LBP treatment outcomes. They are a tool that works best when combined with a proper exam and history. It is well known that people without any history of LBP will have degenerative, bulging, or herniated discs on MRI.
Pain with movement is not a warning sign that you need to stop. This is one of the most common and harmful myths that I see. It’s very common in people with chronic pain. They fear exercise will make the pain worse, so they avoid all exercise, which unfortunately leads to more pain in the long run. Avoiding exercise leads to deconditioning, weakness, and stiffness. Movement and exercise are key components in helping low back pain.
People are always looking to improve their posture to prevent pain. They should be focused more on consistently changing their position. Any position held for too long can cause pain, even positions with perfect posture. The body was designed to move, not sit or stand in the same position for hours at a time.
People with a strong core can have back pain. While it is good if you have strong core muscles. It is also helpful to relax them when they aren’t needed.
Bending, lifting, and carrying can be safe when you start off slow and gradually increase weight and time as you adapt. Injuries occur when we do too much too fast after doing too little for too long.
Pain flare-ups are not fun, but they are normal. They are not sign of tissue damage. They can occur when doing a new activity that you aren’t used to or when doing a repetitive activity when your body is fatigued.
Effective care for back pain includes such things as engaging in physical activity and exercise, social activities, healthy sleep habits, healthy body weight, and remaining in employment.
If you suffer from low back pain, stay positive, stay active, and seek safe and affordable non-drug options including chiropractic. Chiropractic care is a safe and effective way to treat back pain.
Thanks to improved remote working technology and
24/7 connectivity, employee demand for flexibility, and cost-savings
opportunities, 60 percent of companies offer to telecommute, working remotely
from home on an occasional or regular basis, according to the latest benefits
survey from the Society for Human Resource Management. American employees are
taking advantage.
Two decades ago, only 20 percent of companies offered it. A
2016 report from the Bureau of Labor Statistics showed that more employees are working
from home than ever before.
In a Gallup poll released earlier this year, 43 percent of
Americans said they spent at least some time working remotely. Combine this
with the increase of entrepreneurs and people that run an online business out
of their home; it seems this trend will only continue to grow.
Working from the comforts of your home is not always best for your joints and muscles. While some who work from home have a separate home office with a desk, desktop computer, and comfortable chair, many do not. A more typical setup up is the person slouched over a laptop on their couch or at the kitchen table. Some people even use their laptop while lying in bed. Improper laptop use can lead to various musculoskeletal issues.
The most important tip when working from home is to have a
designated workstation with a comfortable office chair. While this would
preferably be a height adjustable desk, not everyone has space or budget to
have a freestanding desk in their home. If that is the case, then set up your
workstation on a stable flat surface such as a kitchen/dining table or a
countertop.
Your chair should be adjustable so you can get the proper
body positioning and height when sitting, especially if you’re using a surface
that is not height adjustable.
If you have a desktop computer at home, the top of the
monitor screen should be at eye level.
It should be placed at least 20 inches from your eyes or about arms
length away. If you have armrests on you
chair it will help decrease neck and upper back strain. You arms should be close to your body and
elbows bent at a 90 degree angle. Your
wrist should be in line with your forearms when typing and the mouse should be
close by the keyboard. If you have to
reach for the keyboard or mouse it increases strain.
Fewer people have desktop computers outside of their office as laptop computers have become more popular for their portability. Unfortunately, certain ergonomic features are compromised for the sake of portability. Keyboard spacing, screen size and positioning, and mouse touch pads are all poorly designed when it comes to laptop computers. Furthermore, it is nearly impossible to have good posture when using a keyboard fixed to the laptop.
With
laptops the keyboard and monitor are attached to each other, so you can not
have the keyboard at the proper height for your arms and have the screen at the
proper height for your eyes at the same time.
If
you have to look down at the screen all day it can lead to neck, upper back,
and shoulder pain and produce a rounded hunched posture. Remember, the screen
should be at a level that your eyes are in line with the top portion of the
monitor while maintaining proper posture. As laptops tend towards smaller and
smaller devices, the keyboard gets smaller and is not ideal for typing, and can
place strain on the hands, wrists, and forearms.
If
you put the laptop in a position where the screen is at a proper height it then
forces you to reach for the keyboard to type. This again causes the rounded
sitting posture and puts excessive stress on the shoulders, upper body and
neck.
Despite the poor ergonomics inherent to laptops, there are
certain steps you can take to improve your ergonomics when using a laptop.
You can get an inexpensive full sized wireless keyboard and mouse for your laptop.
Place a stand underneath the laptop so that the screen is at the optimal height that aligns with your eyes.
There are affordable stand up desk converters that you can place on top of your desk or table to make it into a standing desk. This is perfect for laptop users as you can easily go from seated to standing.
Take a break every hour. Get up and move around.
Creating a better ergonomic home environment is easy if you follow the steps we have outlined above. Doing so will help improve productivity and the quality of your work, but will also help prevent stress and injury.
Tylenol also known as paracetamol or acetaminophen is commonly taken for lower back pain. It may be recommended for people who are unable to take non steroidal anti-inflammatory medication (NSAIDs) because of stomach irritation or risk of bleeding.
Is Tylenol an effective pain
reliever for low back pain? Most likely not. It is important to remember that
everyone responds differently to medication. I do see some people that say it
helps decrease their low back pain. While Tylenol may be effective for some, research
shows for most who take it that it is probably not effective at relieving lower
back pain.
A 2016 review found that for low
back pain lasting less than 6 weeks, “there is high-quality evidence that there
is no difference between paracetamol (4 g per day) and placebo (sugar pill) at
1 week, 2 weeks, 4 weeks, or 12 weeks. There is high-quality evidence that
paracetamol has no effect on quality of life, function, recovery, and sleep at
any point in the study. We found that
paracetamol does not produce better outcomes than placebo for people with acute
low back pain, and it is uncertain if it has any effect on chronic low back
pain.”1
A 2015 review in the British
Medical Journal found “there was high quality evidence that paracetamol is
ineffective for reducing pain intensity and disability or improving quality of
life in people with low back pain. Paracetamol is ineffective in the treatment
of low back pain and provides minimal short term benefit for people with
osteoarthritis.”2
A 2019 study compared ibuprofen
alone against ibuprofen plus acetaminophen in emergency department patients
with low back pain. It found “adding acetaminophen to ibuprofen does not
improve outcomes within 1 week.”3
Low back pain is mainly a movement related pain. The joints
and/or the muscles of the spine, pelvis, or hips are not moving or supporting
the lower back properly which can lead to irritation and pain. Low back pain
typically responds better to movement based treatments. At Flynn Chiropractic
we have treatments to get you moving and feeling better. We give you things you
can do at home to help yourself improve. Many times people find they do not
need as much pain medication or they are able to stop taking it altogether
after chiropractic care.
If your pain medication is not working or you are tired of living on pain medication, give the office a call to see how we can help.
Chiropractic has long been used by those
wanting to avoid taking pain medication. Research is now showing how effective
chiropractic is at helping those with low back pain avoid opioid use.
A study with nearly a quarter million low
back pain patients compared initial and long-term opioid use with choice of
initial provider (medical doctor, chiropractor, physical therapist, or
acupuncturist).The study concluded:“Patients who received initial
treatment from chiropractors or physical therapists had decreased odds of
short-term and long-term opioid use compared with those who received initial
treatment from medical doctors.”1
Another study looked at opioid use of those with spinal pain who used
chiropractic and those who did not. Chiropractic users had a 64% lower chance
of receiving an opioid prescription than nonusers.2
1. Kazis LE, Ameli O, Rothendler J,
et al. Observational retrospective study of the association of initial
healthcare provider for new-onset low back pain with early and long-term opioid
use. BMJ Open 2019;9:e028633. doi: 10.1136/bmjopen-2018-028633.
2. Corcoran KL, Bastian LA,
Gunderson CG, Steffens C, Brackett A, Lisi AJ. Association Between Chiropractic
Use and Opioid Receipt Among Patients with Spinal Pain: A Systematic Review and
Meta-analysis. Pain Medicine. 2019 Sep 27.
