9 to 5 Workday

The Best Way to Use the Computer without Destroying Your Eyes

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After you learn how to sit in front of a computer, it’s time to protect your eyes too!

A large part of the population use the computer for either work or play on a daily basis. Whether you’re working or playing, it is important to pay close attention to the health of your eyes. Research has shown that spending multiple hours on the computer can lead to unhealthy eyes and various eye conditions. Below is a list of easy tips you can use to help protect the health of your eyes while working on the computer.

Correct Posture

Maintaining the correct posture while sitting at the computer is one of the simplest things you can possibly do. Not only will practicing good sitting posture help your lower back, hips, neck, and shoulders stay in correct alignment, but it will also help you to view the screen correctly as well. According to OSHA standards, your computer monitor should be placed directly in front of you and no less than 20-inches away. Additionally, the top of the screen should be at or below eye level. Following these standards will help reduce eye strain and other associated eye conditions.

Use Anti-Glare Filters on your Monitor

Anti-glare filters will help protect your eyes from the harmful glare that reflects off your monitor from surrounding light sources. They may also reduce the glare produced from your monitor. Additionally, these anti-glare filters will help protect your computer screen from harmful cleaning chemicals and scratches.

Adjust your Monitors Brightness Settings

Bright lights can also play a major role in the development of eye strain and headaches. By adjusting the brightness of your monitor, you can reduce the risk of straining your eyes. Additionally, if you find that the reading materials on your screen are too large or too small for you to read comfortably, try adjusting the font size within your computer settings.

Give your Eyes a Break

20-20-20

Looking at the computer screen can make your eyes feel tired, dry, and strained. It is important to periodically look away from the screen to help rejuvenate your eyes! For every 20 minutes of looking at the monitor, make sure you look away at something in the distance, preferably at least 20 feet away. This will help your eyes refocus. Additionally, you can perform eye exercises such as rotating your eyes in a figure 8 along the floor. For dry, scratchy eyes, keep some eye drops in your desk to help remoisten them the way your tears normally would.

We all strive to live a healthy lifestyle, but often one of the least thought-about, but equally important parts of our body are not considered: our eyes. Many people believe that periodic eye strain and headaches due to poor eye sight are a common matter; something that’s not worth worrying about. Contrary to this belief, eye strain and headaches are one of the most complained about health issues among office workers. By following the tips above, you can help reduce or eliminate the risk of developing eye strain and their related headaches.

9 to 5 Workday, Back Pain

How to Sit at a Computer

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Did you know that there is a right and wrong way to sit at the computer? Many people may know this, but continue to practice poor habits while working or playing at the computer. These poor practices typically lead to back and neck problems due to improper alignment of the spinal column and undue strain and pressure on the muscles, ligaments, and nerves throughout the back and spine. In this article, we will provide you with tips to help you retrain yourself to sit properly at a computer.

1. Sit-up Straight

One of the many poor habits that people, especially office-workers, end up forming is slouching or “getting comfortable” at a computer. Slouching while sitting is one of the worst habits a person can have because it is one of the biggest reasons for lower back problems. Slouching causes you to inadvertently put additional stress on your lower back muscles – or can even cause you to pinch a nerve.

By sitting up straight at the computer, you can help alleviate some of the strain, and relocate the stress and weight of your body into other, more appropriate areas. While sitting at the computer, your hips should touch the back of your computer chair so that they are in alignment with your spine. It is also important to ensure that your hips are slightly higher than your knees, and that your feet are placed flat on the floor.

2. Be Mindful of Your Computer Chair

When purchasing a computer chair, it is important to sit in the chair prior to purchasing! In addition to determining whether or not the chair is comfortable, also make sure that it offers some adjustment options. Good options to look for are: height adjustments, adjustable back/lumbar support, and fitted or removable armresSitting at a computerts. The first two options mentioned here are pretty self-explanatory; however, it is important to remember to keep your shoulders relaxed while sitting at your desk. If you cannot find an affordable desk chair that includes fitted armrests, then you should remove the armrests to ensure proper spinal column alignment.

3. Use a Small Pillow

If for any reason you are not able to purchase a chair that offers an adjustable height option, you can easily use an alternative method to ensure that you’re properly aligned while sitting by using a small pillow or purchasing an inflatable cushion. Many office-workers prefer this method, since oftentimes they are not in control of the type of office furniture they can use!

4. Take Breaks

If you use the computer often, it is important to take periodic breaks to give your body and circulatory system a rest. Ideally, try to take a one to two minute break every 20 to 30 minutes, or a 5-10 minute break every hour. During these breaks, try to do other activities that do not require you to sit or work at the computer such as checking the mail, getting a cup of coffee, etc. Keeping your body active, even when you have a mostly stationary job, is more beneficial to your health than you may realize.

break

Most of us know that proper alignment while sitting, standing, and sleeping is just as important to our overall health as is eating a proper diet, however many of us do not practice good posture while working or playing. By practicing these tips on proper posture while sitting at the computer, you can ward off chronic back pain.

 

9 to 5 Workday, Headache

5 Workday Headache Remedies

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Dealing with headaches and migraines can be absolutely exhausting – especially while you’re trying to get work done. When you have a headache, it can make it difficult to focus on your tasks. As the headache progresses into a migraine, you become sensitive to light and sound. Let’s face it, headaches can be quite debilitating. So if you start feeling a headache or migraine coming on while you’re at work, try some of these simple tips to help alleviate the pain.

Headache

1. Keep Essential Oils in your Desk Drawer

One of the best, and most recommended natural headache remedies is to use lavender oil. Lavender oil can be inhaled or absorbed through the skin to help ease aches and pains. To inhale, place one drop of oil into one cup of boiling hot water (one drop per 8 ounces). Inhale the vapor. Alternatively, you can also apply a drop of lavender oil to the temples of your head and massage it into your skin for a topical treatment. In addition to lavender, there are many other essential oils that can help ease headache pain.

2. Eat Flaxseed

If you feel a headache starting while you’re on your way to work, try picking up a flaxseed muffin or enjoying a bowl of hot flaxseed cereal. Hot flaxseed cereal is similar to oatmeal, but it is higher in protein and lower in carbohydrates. It has also been shown to have headache reducing properties. You can often find flaxseed cereals at your local grocery store or health food store.

3. Ease Tense Muscles

More often than not, headaches are caused by everyday stress and tension. Chances are, when you begin feeling a headache, your muscles in your neck and shoulders are tense and tight. Try unknotting these tight muscles by massaging them, or having someone else do it for you. Additionally, you could practice some muscle stretches or yoga techniques to help release the built up tension in your shoulders and neck. Whichever option you choose, stay focused on your breathing patterns. Breathing and staying oxygenated while working out the kinks is essential, because every muscle in your body needs oxygen.

4. Stay Hydrated

Other than the normal stress and tension headaches, dehydration is often a leading cause of developing headaches and migraines. Drinking too much coffee, alcohol, and sodas have been shown to dehydrate the body, leading to frequent, painful headaches and migraines. If you’ve already developed a headache, drink a tall glass of water, then continue to sip a second glass throughout the day to help rehydrate your body. You will begin to gradually notice the pounding in your head lighten up, until it disappears altogether.

5. Consider Quitting Smoking

Smoking deprives your brain and body of the oxygen they need to function properly. Smoking too much not only increases your chances of developing lung cancer and other health concerns, but it can also cause frequent headaches and migraines. If you’re a smoker who experiences headaches on a regular basis, it may beno smoking time to consider kicking the habit. Furthermore, if you’re already experiencing a headache, skip stepping outside at your next break time for a smoke break. Instead, try some of the earlier mentioned headache reducing techniques, or take a few moments to get some exercise by walking up and down the stairs. Exercise will help increase your heart rate, which will help pump blood and oxygen to your brain to alleviate the headache.
Headaches can be downright debilitating, if you let them. There are a number of natural remedies you can try to help alleviate the pain, as well as over-the-counter medications you might consider. If you experience frequent headaches (more than twice a month), then you may want to consider talking with your doctor. There may be other, more serious reasons for your persistent headaches.

9 to 5 Workday, Ergonomics

Proper Hand and Wrist Position for mouse

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Working at the computer can sometimes be a daunting and repetitive task, but it shouldn’t affect your health! Proper hand and wrist position is just as vital to your overall health and well-being as is the proper sitting posture. Here’s a few tips on how to achieve the proper position for your hands and wrists, and why this is so important.

Prevent Carpal Tunnel Syndrome

According to Mayo Clinic, carpal tunnel syndrome is a condition that affects the hand and arm of a person due to over-use or consistent, repetitive motion of the wrist and arm. The carpal tunnel is a small passage located inside your hand, on the palm side of the wrist, which contains and protects the primary nerve that delivers blood from your heart to the tendons in your hand. This allows you to bend and move your fingers. When this passage becomes compressed, it typically leads to tingling, numbness and weakness in your hand and fingers.

Proper Hand and Wrist Position is Key

While research studies have not confirmed whether frequent keyboard and mouse usage can lead to the onset of carpal tunnel, theoretically it is quite possible! If you work or play at the computer often, practice these tips to help prevent the onset of carpal tunnel syndrome:

  • Keep the keyboard placed directly in front of you with the mouse positioned next to it.
  • Position the mouse so that, while using it, your wrist and arm are straight. Your wrist should not bend, nor should you need to reach for the mouse in order to use it properly.
  • If possible, purchase a desk that includes a keyboard tray. Keep the keyboard and mouse on the keyboard tray. If sitting in the proper position, this will help you to maintain proper hand and wrist position while using the mouse and keyboard without even realizing it!
  • Consider purchasing a wrist rest to use with your mouse and keyboard. 

In addition to these tips, you should also be aware that bending your wrist in an awkward position for any reason while working on the computer for extended periods of time, whether its bending it sideways or upwards, will put you at a potential risk for developing carpal tunnel.

How to use mouse

Alternative mouse and keyboard options may also help prevent pain, discomfort, and the onset of carpal tunnel. If you’re in the market for a new mouse or keyboard, consider purchasing a mouse with a trackball and a split-key keyboard. A trackball mouse will give your wrists and hands the added comfort it needs when scrolling, pointing, and clicking; and a split-key keyboard will help you to position your hands correctly over the keyboard for easy, pain-free typing.

Don’t Become a Statistic

According to the Center for Disease Control and Prevention (CDC), an estimated 3.1% of Americans between the ages of 18 and 64 had carpal tunnel syndrome in 2010. Don’t be a statistic! Take care of your wrists and hands now; follow these tips to help prevent against this condition.

9 to 5 Workday

4 Bad Habits at Work You Don’t Know You Have

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Habits. Everybody has them. Some are good; some can help make you more professional, punctual, and reliable. However, we all also have some bad habits that we should consider breaking. Some bad habits you may not even realize you have! So, what are some of the bad habits people often perform during the workday that they may or may not be aware of?

Snacking too much

Snacks are great, and are important to have in our diet. But, too much snacking can be detrimental to your health. Healthcare professionals and dietitiSnacksans agree that you should limit the amount of snacks in your daily diet to two per day – mid-morning (approximately 2 hours after breakfast) and early-evening (after dinner, but no later than 8 p.m.).

Additionally, the type of snacks you choose could be harmful to your health. If you’ve got a sweet tooth at 10 o’clock in the morning, skip the candy bar from the office vending machine and opt for a piece of fruit instead. Eating an apple with a piece of cheese or a pack of peanut butter crackers is a much healthier snack alternative, and will leave you feeling fuller longer than the Snicker’s bar.

Slouching

Whether you realize it or not, when you spend several hours sitting at your desk or in front of the computer, your bad slouching habit will eventually sneak up on you. Slouching is one of the worst habits that an office worker can have! It puts strain and pressure on areas of your back, neck, and shoulders that otherwise wouldn’t happen if you practice good posture. Too much slouching can also lead to low-back pain and other health conditions.

Too Much Coffee

The average worker drinks between 4 and 12 cups of coffee per day. As delicious as this warm drink is, too much can be harmful to your health. Drinking too much coffee can lead to many different health concerns, including stomach ulcers. Coffee contains and incredibly high amount of acid. This acid, over time, can slowly begin to erode the inner lining of your esophagus and stomach.

Additionally, too much coffee can be harmful to your kidneys. Most healthcare professionals will tell you that a healthy amount of coffee is only one to two cups per day. If you notice that you’re drinking more than that, substitute the caffeine fix for something more nutritious like a glass of juice or water. Also consider changing your sleeping habits so that you don’t feel so sluggish throughout the day.

Fast Food Lunchfast food

Most people only have 30 minutes to an hour for lunch. This is the primary reason why people stop by McDonalds, Burger King, and Wendy’s for a quick drive-thru lunch. However, the high fat often associated with these fast food places will likely lead you to gaining more weight than you’d planned. Instead of choosing a fast food lunch, opt for packing a healthy, well-balanced lunch instead.

This will not only allow you to take your full lunch break, but will keep you healthy and provide your brain and body with the vital nutrients it needs to function properly. A sandwich, carrot sticks, apple slices, granola bar, and a bottle of water will prove to be more satisfying in the long run than that Big Mac with cheese.

Other Bad Habits You Don’t Know You Have At Work

The above list of bad habits are just the tip of the iceberg. There are literally hundreds of habits that people do that they may or may not be aware of. Here’s a few more examples, including ways to break them.

Smoking – It’s well-known that smoking cigarettes can lead to COPD, lung cancer, as well as many other forms of cancer. If you’re a smoker and you want to break the habit, talk to your doctor. Your doctor may be able to prescribe various patches or pills to help you break the habit. Alternatively, you could also consider switching to electronic cigarettes. E-cigarettes allow you to control the amount of nicotine you use on a daily basis, so you can slow down at your own pace. And, they are typically healthier for those around you since you’re not exhaling “smoke”, but rather water vapor.

Lifting Incorrectly – There is a right and wrong way to lift and move heavy objects. Incorrect lifting habits can lead to many problems with your lower back.

Over-the-Counter Pain Pills – Working in a high stress or loud environment, headaches and migraines are common. However, taking too many pain pills can ultimately hurt your body more than the migraine themselves! Pain-killers have been known to be linked to the development of stomach ulcers and other stomach related conditions. If your migraines and headaches are due to stress, try practicing some stress relieving exercises. If they’re linked to loud noises, be sure to use protective ear muffs to help reduce the decibel level of the noises around you.

Whether you realize it or not, bad habits seep into our everyday lives, regardless of whether we’re at work or at play. Being proactive and paying attention to these habits to try breaking them will not only make you feel good about accomplishing a goal, but it could also help improve your overall health.

Back Pain

7 Ways to Stop Work-Related Back Pain

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Work-related back pain and back injuries is one of the most common reasons for people to take time off work or apply for worker’s compensation. This is especially true for people who work in industries that require a lot of physical labor, such as landscaping, construction, and automotive repair, but it can also occur in an office-setting. Here are a few ways to help you prevent these types of injuries.

1. Proper Lifting Techniques

One of the most common reasons for work-related back injuries is simply improper lifting. When lifting, make sure that you are using your leg muscles to bend and lift, instead of your back. Bend your knees to stoop down and grab items that are on the floor – especially heavy items – and tighten up your abdominal muscles. Then, using your leg muscles, lift the item off of the floor to place it where you need it. If you are unable to lift the object alone in this way, ask someone to help you.

Lifting

2. Avoid Twisting at the Hips

Twisting at the hips, especially while carrying a heavy object, adds more stress to your lower back region. Instead of twisting, fully turn your body toward the direction that you need to place the object in order to reduce this stress.

3. Avoid or Modify Repetitive Daily Tasks

If you can’t avoid repetition completely, try modifying your routine. Spend a few minutes doing one task that demands a lot of physical repetition, then change to something less demanding. Alternating your tasks like this will give your back and body time to rest after strenuous physical actions.

4. Pay Attention to your Posture

Slouching, whether while standing or sitting, is one of the worst habits to fall into. Slouching puts unnecessary strain on your lower back, and this strain will eventually lead to weakened back muscles and back pain.  While standing, make sure your shoulders are back, and your body weight is evenly distributed on your feet. If you need to stand for an extended amount of time, consider purchasing a fatigue mat, especially if you’re standing on a concrete floor or other hard surface.

If your work mostly revolves around the computer, make sure that you’re practicing proper sitting posture, and that your monitor and keyboard are properly positioned. Also, men should try to remember to remove their wallets and cell phones from their back pocket to reduce the stress on the lower back and hip areas while sitting. Additionally, if you use the phone a lot, consider purchasing a headset to reduce or eliminate the need to tilt your head in an awkward position to hold the receiver between your head and shoulder.

5. Stay Active

According to the Department of Health and Human Services, adults should maintain a healthy weight in order to reduce the risk of developing back pain. Approximately 150 minutes per week of moderate aerobic exercise, or 75 minutes per week of vigorous aerobic exercise, as well as some strength training exercises conducted at least twice week should be enough to help you maintain a healthy weight. To achieve this, consider walking or swimming every day, and lunches or hip bridge exercises twice a week. There are also several stretches that you can do daily that will help reduce the pain and strengthen your back muscles.

6. Monitor Your Timewatch

Many jobs today require frequent heavy lifting, even the cashier at the grocery store. Try to minimize the amount of time that you spend carrying and lifting heavy objects, including shopping bags, briefcases, suitcases, and purses to help reduce the risk of developing back problems. If this is unavoidable, consider purchasing things that include wheels, such as rolling suitcases and using the shopping cart to carry your purse while browsing at the store, as well as using the shopping card to carry those bags to your car.

7. Pay Attention to your Body’s Cues

If you’ve been lifting or carrying heavy items for a prolonged period of time, or if you’ve sat still for too long, your body will eventually tell you when it’s tired and needs a break. When you begin to feel your muscles feeling tense and tired, give them a break! Take a few minutes to yourself every hour to stretch your muscles, or change positions. This will also allow for better blood flow.

It’s no fun dealing with back pain. Millions of people suffer from back pain, and in the majority of these cases it is due to work-related issues. By following these simple steps, you can stop work-related back pain before it even starts!

 

Uncategorized

5 Tips on How to Reduce Pain from Restless Leg Syndrome

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rlsAccording to the National Heart, Lung and Blood Institute, one in every ten people suffer from Restless Leg Syndrome (RLS). For starters, RLS is a movement disorder whose primary symptom is an urge to move the legs accompanied by unpleasant, tingly sensations.

Typically, RLS symptoms get worse at night and in extreme cases the symptoms may be accompanied by pain making it virtually impossible to sleep. Nonetheless, easing pain associated with RLS can boil down to adhering to these 5 tips outlined below.

1. Move Your or Massage Your Legs

When the legs ache or twitch, moving them may help reduce the uncomfortable feelings. At times, all it takes is to simply shake or stretch them. Also, a calf massage a few minutes before going to bed can help reduce the intensity of RLS symptoms. You can do the massage yourself or seek help from a family member. Be sure to work your calves, thigh, and hamstrings as well as the Achilles’ tendons while you are at it.

2. Avoid Alcohol, Cigarettes, and Caffeine

no coffeeExcessive consumption of alcohol aggravates the symptoms of RLS apart from interfering with your sleep. Equally, the nicotine in cigarettes or any other tobacco products intensity the pain associated with RLS and should be avoided.

While you may have a cup of coffee, tea, cola or chocolate once in a while, cut the consumption to not only ease RLS symptoms but also enable you enjoy a good night’s sleep.

3. Have a Regular Bedtime Schedule

Sleeping and waking up about the same time regularly can help just about anyone sleep better. A regular bedtime schedule can prove beneficial if you are suffering from Restless Leg Syndrome specifically because it helps reduce fatigue, the pain, twitching and tingling that ruins your sleep. Doctors recommend that an adult should have between seven and nine hours of sleep each night.

4. Take Iron Supplements

Research shows that people with RLS also suffer from iron deficiency. You may need to take an iron supplement to replenish your brain with dopamine, a chemical that helps control movement. Be sure to seek your doctor’s advice whether an iron supplement may help ease the symptoms. If so, take the supplement with a glass of orange juice or another source of vitamin C to help increase the absorption rate.

5. Review Your Medication

medsSome drugs particularly those indicated for the common cold and allergies are known to aggravate RLS pain. Also, some depressants and drugs used to treat nausea can cause the same problem. If you are on these medications and have RLS, it is imperative that you contact your doctor check whether he or she can recommend alternative drugs.

Bonus Tips

  • Exercise Your Brain – Getting involved in activities that distract the mind can help reduce your symptoms. Instead of sitting down in the evenings to watch Television, read a book, play a video game or complete a crossword puzzle to keep your mind engaged.
  • Take a Deep Breath – Stress is known to worsen RLS symptoms. One of the simplest ways to relieve stress is to take slow, deep breaths once in a while during the day or before going to bed. In line with reducing stress, you may also listen to cool, soothing music before going to bed.

If not addressed adequately, RLS can lead to insomnia. However, reducing the pain and other symptoms associated with Restless Leg Syndrome is relatively easy if you embark on the correct pain management regimen. As a matter of fact, the tips explained above come at a cost that is almost next to nothing.

Back Pain

Taking Breaks During The Day Can Save Your Back

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cool socks

Do you think you take breaks as much as you should while working? The average office worker spends something like 60,000 hours in a chair. Apart from that, you have already spent a considerable amount of time sitting in school, watching TV, and driving a car. Now, you may not have sustained any serious damage if you have been sitting in the perfect posture all that time, but the fact of the matter is – You don’t.

The Bad Sitting Theory

People are generally sloppy about sitting around. They only think about making the current situation work while sitting, what is comfortable NOW. We are all consumers of convenience and it’s difficult to think about the long term consequences of your actions while everything works in your favor. So, chances are that you were not sitting up straight and ensuring that your back is well supported and protected from sustaining long term damage over the years. The only time you start thinking about your back is when it gives you pain. You wait for your back to give you that ultimate distress signal to work things out. Now, you are worried.

Sitting is a lot of Work

black dress womanThe fact is when you sit for extended hours at your desk; you are putting your back under tremendous stress. Though you may not have realized it, sitting puts your back under twice as much pressure as standing. What happens when you apply pressure on a toothpick by bending it with a slight amount of pressure with your fingers and then keep increasing it? At some point, it will break. Your back can also only take a finite amount of stress. It is strong, no doubt. But it will give you pain and even break if you take it for granted.

Regardless of what you are doing, your back is constantly working to support your upper body weight. So, even if you feel you are in a relaxed position, you need to keep shifting your position to relieve the tension that is building up on your back.

So, how do you protect your back?

Posture is Everything

sit straightAgain, you may have heard it a million times, but it’s important none the less. Sit up straight in your chair. No slouching or bending up, or stretching your neck up to look at the computer. You need to ensure that your bottom is in touch with the back of your chair and your shoulders are in contact with the back rest. Your arms need to be close to your body while sitting and resting on the table when typing. This is the ideal scenario. Work towards maintaining it in the beginning and it will fall in naturally over time.

Get Out of There

Set a timer and make sure you get out of your chair every half an hour to take breaks. You don’t have to go jogging or watch a movie. Just stand up, take a few steps, look around the room, and sit back down. That’s all it takes. Again, this is a habit you need to work on building. Your body will set the clock later on once it becomes a habit. Take time to massage the back of your head and neck while you relax your stomach muscles with slow relaxed breaths. This enhances your posture and cuts down on back pain by giving your spine strength and flexibility. So, give your back a break and take breaks every half an hour.

9 to 5 Workday, Neck Pain

Position Your Monitor Correctly to Avoid Neck Pain from Sitting

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pain the the cervical spine

Today, with an increasing percentage of people spending extensive amounts of time in front of a computer monitor, there has been a sudden increase in neck and back related issues. According to a recent study, more than 60 percent of all office going individuals who spend at least half of their day in front of a computer screen are bound to face problems associated with neck pain from sitting at some point in the year.

Lack of Awareness

What’s surprising is that even with the rising incidences of these issues, there has been no real effort from a major share of employers to educate their workers on the importance of maintaining the proper working position in front of the computer and taking regular breaks from sitting. If you don’t want to end up on the wrong side of the pain spectrum, it’s imperative that you take proper care of yourself and make adjustments to your workspace, specifically your computer monitor. This is because poorly positioned computer monitors are the ruling cause for neck and back pains among office goers.

Making The Change

Having to decide on the best location for your monitor on your work desk can be a tricky challenge. However, you need to remember that if proper thought is not applied in this regard, you will end up experiencing excruciatingly painful days ahead over a period of time. The issues you experience would include headaches, strain to the eyes, and most importantly, neck pain from sitting long hours, which could be debilitating. The following pointers will give you a perspective on how to position your monitor in the optimal ergonomic position.

setup your desk

  • If you are working for extended hours in front of a monitor, the optimal position for your monitor would be at the center of your table directly in front of your eyes.
  • Your monitor needs to be at an arm’s length away from your seated position.
  • When it comes to height, the ideal would be to place your monitor at a height that is exactly at eye level. To achieve this, you could either lower your monitor or raise the height of your chair. Regardless of whether it is too high or too low, it would be putting strain on your neck. In the scenario where you are working with a large monitor, say larger than 20 inches, your monitor needs to be placed so that upper limit of your viewing area is around 3 inches above eye level.
  • By tilting your monitor a teeny bit upwards so that the base is a bit closer to you in comparison to the top. By doing this, you can view the whole screen and its contents with more clarity. Tilting the monitor downwards doesn’t really work in your favor in any scenario except maybe to avoid glaring lights
  • If you find yourself hunched over with your nose almost touching the screen, it means you either need to get some new prescription glasses or you need to adjust the font size. The size of your text displayed on the monitor should be at least two to three times larger than the size of the smallest text you can read. Smaller sized fonts can actually cause neck pain from sitting over an extended period of time.

Following these tips can go a long way in preventing unnecessary strain on your neck and back and thus avoid painful neck injuries. You can’t obviously cut down your time in front of your monitor, so making these adjustments would keep you safe and capable of maintaining your quality of life.

 

 

Back Pain

The 3 Best Stretches for Middle Back Pain

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thorasic pain

Various factors can cause pain in your middle back. Some of them include improper posture, sports, occupational or domestic injuries. Performing stretches is an effective way to relieve pain in your mid-back and strengthen the muscles that support your spine. In addition, these stretches increase flexibility and mobility of your spine. Here are the three best stretches for middle back pain.

1. Supine Twists

twist on the groundStretch your lateral thorasic muscles by doing a side to side twist. Lie flat on your back; then bend your knees toward your chest so that your feet are resting on the floor. Then inhale as you rotate your two legs and pelvis towards your left. Make sure you don’t move your trunk from the floor. Keep your knees together and then hold on for about 10 seconds. Slowly exhale while you return to the initial position. Inhale slowly as you repeat the rotation towards the right side.

In addition to the twists, you can add another lengthwise stretch while you are lying flat, face up. Make sure your legs are stretched out straight. Raise your arms above your head till your palms can rest on the floor behind your head. Then stretch upwards using your arms till you fill a little tension in your mid-back. Hold it for about 10 seconds. Return to the initial position and stretch your legs downwards as if you want to get taller. Stop when you fill some tension and hold it for 20 seconds as well. Perform about 10 repetitions.

2. Prayer or Child Pose

navasanaThis exercise strengthens your lumbar muscles. To do the prayer pose, you should kneel on the ground and bend towards the ground till your head gets very close to the ground. At the same time, stretch your hands forward till you can use them to touch the ground. Keep your hands there for 10 to 20 seconds then return them to the starting position. You can repeat this at least 10 times. Also, while kneeling down, you may also clasp your hands to your back and then slowly stretch backwards till your head touches the ground. Hold this pose for about 10 seconds, and then return to the initial position.

Alternately, you may start from a kneeling position and then sit down so your butt is resting on your heels. Now, stretch your arms straight ahead of you till you feel tension in your thorasic section. Hold this pose for about 10 to 20 seconds. Then perform at least 2 or 3 repetitions. You can also turn your two arms to the left and hold the pose for about 10 seconds. Afterwards, you can turn to the right side. This will strengthen the muscles on either side of the spine.

3. Quadruped Extension Rotation

This stretch exercise will increase mobility and flexibility of the mid-spine muscles. Start by kneeling on all fours (knees and elbows). Then lift up and bend your right arm till you place it at the back of your head. Now, twist your trunk to the left so your right elbow swivels to your left arm, which should remain straight. Then rotate your trunk to the initial position, but turn a bit further, so your eyes are directed to the wall on your right. Ensure that you don’t rotate your hips. Every movement of your trunk should originate from the middle of your sppine. Complete 10 rotations and then change to the left arm and rotate in the opposite direction.

Conclusion

Those are three stretches that will help to align your spine, enhance its mobility and strengthen any shortened muscles, thereby relieving any mid-back pain. However, ensure that you consult your physician before you start any exercise program.