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Ergonomic tips and tricks Keeping your work place safe and pain free Did you know that being too close to your monitor throughout the day causes dust build up on your corneas due to static on the screen? Or that maintaining a straight or "correct" posture at the computer keyboard is just as exhausting and causes as much discomfort as slouching all day long? Nearly 40 million workers today rely on video display terminals. As our usage and dependence on computers increase, it is even more important to develop healthy work habits, today. What Is Ergonomics? Ergonomics, simply stated, fits the workplace to the worker. Since you spend a third of your day or more at work you should be as physically comfortable as possible. When you're comfortable, your productivity will increase and your work-related health issues should diminish. How To Set Up Your Healthy Office Eyes: Maintain the current recommended safe distance from the sides and back of the computer monitor. Keep computers dust-free to improve visibility and minimize dust build-up on the corneas due to static. Computer monitors should be angled for better vision, properly ventilated, and should be flicker free. Have at least an anti glare or better yet, an optical filter to reduce eyestrain. Make sure the type size is legible from the recommended distance. Keep monitor perpendicular to windows. Head/Neck/Spine: Your spine should be in the "neutral" position. That is, allowing for the natural inward curve of the lumbar (lower back), outward curve of the thoracic (mid back) and the inward curve of the cervical (neck) spine. Line the top of the monitor screen with your natural line of vision. This causes less stress on the neck muscles. Make sure your feet are flat on the floor or are supported by a footrest. Your knees should be bent no more than 90 degrees. You should have enough clearance under the workstation to move your legs around freely and without hindrance. Use telephone headsets. They free up the hands and eliminate the strain placed on the neck and shoulders from cradling the receiver between the ear and the shoulder. When reading off documents, use document holders to reduce strain in neck and eyes. Chairs: Your seat pan should be one at least 18" wide. It should be height adjustable with a "waterfall" edge that allows for proper circulation in the back of your legs. If your thighs are compressed on the seat pan-your chair is too high. Make sure the backrest is adjustable and supports the lower back. It should feel as though you are resting into it-not as if it is pushing you forward. Arms/Wrists: Your arms should be vertical at your sides. Elbows should be at comfortable 90-degree angle. You should not have to hold your arms up at the shoulders. Use your wrist rests to rest, but when typing, keep wrists and hands straight or slightly downward. Use minimum force when striking keys. When using your computer mouse, keep it next to the keyboard, you should not have to stretch or reach for it. Take Frequent Breaks: Every ten minutes or so, look away from the monitor, close eyes momentarily, gazing at a distant object and blinking frequently. Every twenty minutes or so, get up, stretch, get a drink of water or do other work related things that take you away from the computer workstation. Use a timer or a reminder to take breaks. There is software available now to help you. Environment: Use overhead lights that give soft, non-glaring illumination and/or "task" lighting that illuminates the workers specific workspace. Lighting for the computer should be slightly dimmer than general office lighting. Keep the temperature in the office the recommended 73°-79° F in the summer and 68°-74.5° in the winter (This is a tough one to implement, but you can be creative and bring in a portable heater or fan.) Work surfaces should be height adjustable and have rounded edges (this avoid cutting off circulation when limbs rest against them). Sound covers placed over impact printers and ambient or "white noise" (a small fan) can help create a peaceful environment. Remember, it's not one size fits all. When you get into a car, you adjust mirrors and seats for your body, so treat your workplace the same way. An ergonomically proper workstation should do the work for you. Widespread Use of Chiropractic Care The increasing interest in alternative forms of care has caught the attention of several health associations and government agencies. A 1993 study in the New England Journal of Medicine reported that "The estimated number of visits made in 1990 to providers of alternative therapy was greater than the number of visits to all primary care medical visits nationwide," and that chiropractic was among the most frequently used non-medical therapies. A follow-up report published in the Journal of the American Medical Association in 1998 found that the use of non-medical treatments had increased significantly since the 1990 survey, with "Overall prevalence of use increased by 25% and total visits by an estimated 47%." Of the survey respondents, one in nine (11%) had used chiropractic care within the previous year. Chiropratic education vs. Medical education Most people have misconceptions on the educational requirements involved in becoming a Chiroprator. Here is a direct comparison of both medical and Chiropractic education. Please refer to this link for a comparative study. http://www.drgrisanti.com/mddc.htm By far the most important link to understanding the latest research regarding Chiropractic Please click on the hyper links to get all the info. http://www.dcdoctor.com/pages/rightpages_allaboutchiro/research/research_main.html Current Medical research and health news A must site for people interested in their health http://www.news-medical.net/default.asp Dynamic Chiropractic Online -- The Internet version of Dynamic Chiropractic. Clicking here lets visitors read the latest news and other chiropractic articles well before they appear in the print version of the publication.