Spine Ergonomics

Did you know that August is National Spinal Muscle Atrophy Month?

YOU DIDN’T?!?!  

Well have no fear, you are not alone!!  

We here at Moment of Truth are more than happy to take a few minutes to kick off our August Wellness Wednesdays with some tips to help keep your spine healthy and happy, ESPECIALLY during those moments when your spine is most at risk for experiencing lack of stability, support and comfort…I’m talking about your spinal health when sitting at a desk working during the day, and sleeping in your bed resting at night.

Office ergonomics: Arranging your workspace accordingly can help you feel good throughout the workday!

• If your work involves sitting at a desk, you can avoid some of the health problems associated with seated work, such as neck and back pain, by using proper office ergonomics:

Chair

• Choose a chair that supports your spine. Push your hips as far back as they can go in the chair. Adjust the height of the chair so that your feet rest flat on the floor. Or use a footrest so your thighs are parallel to the floor. Adjust the backrest to a 100°-110° reclined angle. Make sure your upper and lower back are supported. Use inflatable cushions or small pillows if necessary. If the chair has armrests, position them so your arms sit gently on the armrests with your elbows close to your body and your shoulders relaxed. If your armrests are in the way, remove them.

Desk

• Under the desk, make sure there’s enough room for your legs and feet. Don’t store items under your desk, as that can shrink the amount of available space and make it hard to sit correctly. If the desk is too low and the desk height can’t be changed, put sturdy boards or blocks under the desk legs to raise it. If the desk is too high and can’t be changed, raise your chair. Use a footrest to support your feet if necessary. If you don’t have a footrest, try using a small stool or a stack of sturdy books. If your desk has a hard edge that’s not rounded, pad the edge or use a wrist rest. This protects your wrists from a problem called contact stress that can happen as a result of extended contact with a hard edge.

Keyboard and Mouse:

Position the keyboard directly in front of your body.  Determine what section of the board you use most frequently, and readjust the keyboard so that section is centered with your body.  Keep your wrists and forearms in line and your shoulders relaxed.  Adjust the keyboard height so that your shoulders are relaxed, your elbows are in a slightly open position (100 to 110 degrees), and your wrists and hands are straight.  If you use a mouse or another type of pointer connected to a computer, place it within easy reach, on the same surface as your keyboard.  While you are typing, using a computer touchpad, or using a mouse or pointer, keep your upper arms close to your body, and your hands at or slightly below the level of your elbows.  If possible, set the sensitivity of the mouse or pointer so you can use a light touch on it.  The tilt of your keyboard is dependent upon your sitting position.  Use the keyboard tray mechanism, or keyboard feet, to adjust the tilt.  If you sit in a forward or upright position, try tilting your keyboard away from you at a negative angle.  If you are reclined, a slight positive tilt will help maintain a straight wrist position.  Palm support can help to maintain neutral postures and pad hard surfaces.  However, the palm support should only be used to rest the palms of the hands between keystrokes.  Resting on the palm support while typing is not recommended.  Avoid using excessively wide palm support, or palm support that are higher than the space bar of your keyboard.  Place the pointer as close as possible to the keyboard.  Placing it on a slightly inclined surface, or using it on a mouse-bridge placed over the keypad can help bring it closer.

Monitor

• Place the computer monitor straight in front of you, directly behind your keyboard, about an arm’s length away from your face. The monitor should be no closer to you than 20 inches (about 50 centimeters) and no further away than 40 inches (about 100 centimeters). The top of the screen should be at or slightly below eye level. If you wear bifocals, lower the monitor an additional 1 to 2 inches (about 2 to 5 centimeters) for more comfortable viewing. Reduce glare by careful positioning of the screen. Place screen at right angles to windows. Adjust curtains or blinds as needed. Adjust the vertical screen angle and screen controls to minimize glare from overhead lights. Other techniques to reduce glare are optical glass glare filters, light filters, or secondary task lights. Position source documents directly in front of you, between the monitor and the keyboard, using an in-line copy stand. If there is insufficient space, place source documents on a document holder positioned adjacent to the monitor.

Laptop

• Using a laptop computer may lead to discomfort because of the low screen height and cramped keyboard and touchpad. If you use a laptop at your desk, consider getting an external keyboard and mouse, along with a laptop stand, to more closely mimic a desktop computer setup.

Frequently used objects

• Keep objects you use often — such as the phone, stapler or printed materials — close to your body to minimize reaching. Stand up to get anything that you can’t comfortably reach while sitting.

Telephone

• If you spend a lot of time on the phone, or if you often type or write while you’re using the phone, put the phone on speaker or use a headset. Don’t cradle the phone between your head and neck.

Pauses and Breaks

Once you have correctly set up your computer workstation use good work habits. No matter how perfect the environment, prolonged, static postures will inhibit blood circulation and take a toll on your body. Take short 1-2 minute stretch breaks every 20-30 minutes. After each hour of work, take a break or change tasks for at least 5-10 minutes. Always try to get away from your computer during lunch breaks. Avoid eye fatigue by resting and refocusing your eyes periodically. Look away from the monitor and focus on something in the distance for at least 20 seconds. Rest your eyes by covering them with your palms for 10-15 seconds. Use correct posture when working. Keep moving as much as possible.

Sleeping Position

Sleeping Posture:  Since the average person spends about a third of their life sleeping, bed posture is as important as standing or sitting posture!

• Pressure on the back varies with sleeping position. Sleeping on the back produces the least amount of pressure, followed by sleeping on your side. Stomach sleeping is the most stressful sleeping position. Sleep on your back or side rather than your stomach whenever possible. Sleeping on your stomach can create stress on the back because the spine can be put out of position. 
• * But if you MUST sleep on your stomach, placing a flat pillow under the stomach and pelvis area can help to keep the spine in better alignment. If you sleep on your stomach, a pillow for your head should be flat, or sleep without a pillow. 
• * If you sleep on your back, a small pillow under the back of your knees will reduce stress on your spine and support the natural curve in your lower back. The pillow for your head should support your head, the natural curve of your neck, and your shoulders.
• *If you sleep on your side, a firm pillow between your knees will prevent your upper leg from pulling your spine out of alignment and reduce stress on your hips and lower back. Pull your knees up slightly toward your chest. The pillow for your head should keep your spine straight. A rolled towel or small pillow under your waist may also help support your spine.
• * Meanwhile, pregnant women may opt to sleep on the left side with a pillow between their legs. This position can improve blood flow to the uterus and fetus and alleviate pressure on the liver. 
• * When turning in bed, don’t twist or bend at the waist. Instead move your entire body as one unit. Keep your belly pulled in and tightened, and bend your knees toward the chest when you roll.

Bed Design

• Select a mattress firm enough to provide good back support and alignment. Stomach sleepers require firmer mattresses than back or side sleepers. Mattresses with convoluted foam usually provide sufficient support and comfort. This design has an egg-carton appearance and feels soft but resilient to touch. Avoid basing selection on coil count and design. Coils have minimal effect on quality or durability of mattresses. Try out mattresses for personal comfort before purchasing. Specialty memory foams and custom options are not always the most comfortable choice. Mattresses have a life span of 8-10 years and should be replaced as they wear out.

Neck Pillow Selection

• Consider the depth of your neck curve, your preferred sleeping position, and the firmness of your mattress when selecting a pillow. Select a pillow that supports your head and fills in your neck curve.
  • * Back sleepers – the pillow should fill in the space between your neck and the bed. If you can see your feet, your pillow is probably too big.
  • * Side sleepers – the pillow should fill in the space between the ear and bed. Select a thicker pillow than the one used by back sleepers.
  • * Stomach sleepers – use a small pillow to level your head when sleeping. The firmness of the mattress will affect the thickness of the pillow. Soft mattresses allow you to sink into the mattress when sleeping. Use a pillow thick enough to fill in the space between your head and mattress.

These are just a few tips and tricks that may help your spine feel more supported throughout the day! And as always, never hesitate to reach out to us if you have questions about your particular ergonomic set up at work or home.  We’d be more than happy to suggest modifications to help you get through the day (and night) more comfortably!