| Denver Chiropractic, LLC 3890 Federal Blvd Denver, CO 80211 Tel 303-455-BACK (2225) Fax 303-433-3177 info@denvercoloradochiropractic.com |
| Welcome to the Neck and Back Pain Relief website |
Acupuncture! Coming Soon! |
Copyright Denver Chiropractic, LLC
Ergonomic evaluation, workplace injuries, repetitive strain injuries, ergonomic consultation, safe workplace, Alternative Medicine, Denver Back Pain, Denver
Pain Management
Ergonomic evaluation, workplace injuries, repetitive strain injuries, ergonomic consultation, safe workplace, Alternative Medicine, Denver Back Pain, Denver
Pain Management
| Denver Chiropractic, LLC 3890 Federal Blvd Denver, CO 80211 Tel 303-455-BACK (2225) Fax 303-433-3177 info@denvercoloradochiropractic.com |
| Welcome to the Neck and Back Pain Relief website |
Ergonomic Considerations
1. light
a. Natural
- rays directed towards
work space
b. Synthetic – full spectrum
- only valid = flourescent
2. mouse - wireless
a. Elbow close to body
b. Alternate from left to right hand
every other week
3. keyboard – wireless, (vertical – less comfort,
Less accuracy, less wpm, bulky)
a. Placement – able to move out of
way when not using
b. Typing
- Wrists @ Neutral
- Elbows @ 70-135
c. adjustable height platform, with adj height mouse platform
d. consider headset with voice recognition software – break in period
4. monitor – @ arm distance, flat screen, high quality, sharp images
a. Height – eye @ top of screen so head is in neutral or slightly flexed
b. Size – minimum 17”, possible multi monitor set-u\
c. Anti-glare screen – must be no glare at all
d. Last eye check up? Avoid Computer Vision Syndrome (CVS) –
frequent eye breaks - @ least 1x/hr – distant object = 20sec
e. Multiple neck savers/document holders
- paper document next to monitor
- same angle as monitor
f. wall mount – full motion
5. chair - continually change settings
a. Head rest
b. Adj arm rest
c.Tilt – great way to alternate sitting habit
d. Swivel
e. Sitting – pelvis resting on back rest with pressure on “sitts” bones
6. desk
a. Position – consider effects of natural lighting
b. Width of chair slot – chair must be able to slide fully into desk slot
c. Slant – 10-20 degrees may be useful
7. sitting - greater than 10 minutes – will allow creep and hysteresis
a. **Dynamic** – ideal posture is one that continually changes.
b. Static – knees = 90-120, do not remain sitting >50min – stand – take break
c. Angled foot rest
e. Edge of seat at least 2” b/t knees
f. Reclined to 100-110, no lifting heavy objects after prolonged sitting
8. objects – comfortable distance
9. Phone
Blue tube, headset, bluetooth
10. breathing/environment
a. add plants – reduction of VOCs, wall art
11. Ventilation/noise - periodic open window, small fan, music
1. light
a. Natural
- rays directed towards
work space
b. Synthetic – full spectrum
- only valid = flourescent
2. mouse - wireless
a. Elbow close to body
b. Alternate from left to right hand
every other week
3. keyboard – wireless, (vertical – less comfort,
Less accuracy, less wpm, bulky)
a. Placement – able to move out of
way when not using
b. Typing
- Wrists @ Neutral
- Elbows @ 70-135
c. adjustable height platform, with adj height mouse platform
d. consider headset with voice recognition software – break in period
4. monitor – @ arm distance, flat screen, high quality, sharp images
a. Height – eye @ top of screen so head is in neutral or slightly flexed
b. Size – minimum 17”, possible multi monitor set-u\
c. Anti-glare screen – must be no glare at all
d. Last eye check up? Avoid Computer Vision Syndrome (CVS) –
frequent eye breaks - @ least 1x/hr – distant object = 20sec
e. Multiple neck savers/document holders
- paper document next to monitor
- same angle as monitor
f. wall mount – full motion
5. chair - continually change settings
a. Head rest
b. Adj arm rest
c.Tilt – great way to alternate sitting habit
d. Swivel
e. Sitting – pelvis resting on back rest with pressure on “sitts” bones
6. desk
a. Position – consider effects of natural lighting
b. Width of chair slot – chair must be able to slide fully into desk slot
c. Slant – 10-20 degrees may be useful
7. sitting - greater than 10 minutes – will allow creep and hysteresis
a. **Dynamic** – ideal posture is one that continually changes.
b. Static – knees = 90-120, do not remain sitting >50min – stand – take break
c. Angled foot rest
e. Edge of seat at least 2” b/t knees
f. Reclined to 100-110, no lifting heavy objects after prolonged sitting
8. objects – comfortable distance
9. Phone
Blue tube, headset, bluetooth
10. breathing/environment
a. add plants – reduction of VOCs, wall art
11. Ventilation/noise - periodic open window, small fan, music
Office Stretches
1. Clenched fists – 10 circles in & 10 out
2. Cervical ROM
3. Pray position, 15 s
4. Rev. pray, 15 s
1. Clenched fists – 10 circles in & 10 out
2. Cervical ROM
3. Pray position, 15 s
4. Rev. pray, 15 s
Breaks
1. Eye – 15 minutes
2. Micro - <2min – stand/stretch/phone
3. Walk/Move – every 30-60min, outdoors
4. http://www.magnitude.com - software that
keeps track of computer use, keyboard
clicks, and will remind you when to take
breaks
5. Shift sitting positions every 10-20
1. Eye – 15 minutes
2. Micro - <2min – stand/stretch/phone
3. Walk/Move – every 30-60min, outdoors
4. http://www.magnitude.com - software that
keeps track of computer use, keyboard
clicks, and will remind you when to take
breaks
5. Shift sitting positions every 10-20
Strength Training
1. Bruggers – every 20 min
2. Gyroball – 1x/d
3. Guided Core Stablization ex.
4. Isometric Cx
1. Bruggers – every 20 min
2. Gyroball – 1x/d
3. Guided Core Stablization ex.
4. Isometric Cx
Supplements
Tailored to individual
Tailored to individual