Back to Health Newsletter - July 2008

 

What’s new?

   This month we welcome a second Chiropractor to the practice.  Dr Kumarn Pillay has joined us after sitting the GCC test of competence and hails from South Africa, where Chiropractic is a well respected health discipline.  Dr Kumaran is a keen sportsman and has particular interest in sports injury prevention and rehabilitation.   We hope you’ll join us in welcoming Dr Kumaran!

 

  We have two healthcare workshops in July. Dr Nicky Kirk DC will be coming in to teach a core stability & Fit Ball class on Tuesday 22nd July from 7:15pm lasting 1hour. On Wednesday 30th July we are holding the regular monthly Half Hour to Health class at 7.15pm. Please book in advance as places are limited!

 

Your Health & Chiropractic

What Constitutes Good Posture?

   To be able to recognize the attributes of bad posture, one must first have some standard of what constitutes good or normal posture. Normal erect human posture under the conditions of static equilibrium. In the lateral view, normal postural alignment is defined as balance about a coronal line of reference or gravity line that passes through the ear, shoulder, pelvis and ankle.

 

   Radiographic examination (X-rays) are very helpful in evaluating posture since the x-ray passes through the three-dimensional posture and is captured as a two-dimensional image on the x-ray film.  Deviation away from the general guidelines described here could be considered as alterations away from normal posture, the outcome of which can ultimately lead to the development of pain and dysfunction.

 

 

    Bad posture is a lifetime scenario for most people. Take, for example, forward head movement. World-renowned physiatrist Rene Cailliet,MD, has demonstrated that if the head weighs 10 pounds and is aligned with the ear directly above the shoulder joint, the effective load on the spinal tissues is 10 pounds. However, if the head moves forward 9just like when you are at your desk), the weight exerted by the head is effectively increased by a factor of 10 with each additional inch of forward translation!  Therefore just two inches of forward head posture, leads to an effective weight of the head to the supporting tissues being not 10 pounds, but 20 pounds; three inches of forward head posture results in an effective weight of 30 pounds, and so on. It is known that bone and soft tissue can suffer from such postural abnormality.

   Research shows that when loads are altered, bone remodels to accommodate the imposed demands.  Osteophytes can form and arthritic conditions can develop.  The consequences of bad posture are potentially damaging for the soft tissues as well. Evidence exists that some postural positions compromise nerve tissue by changing blood flow to the spinal cord itself. Flexed (forward) postures have also been associated with intervertebral disc damage. We also see changes in muscle tension and function in patients who sit for long periods in front of computer screens that have not been set up for maximum postural ergonomics. Sustained abnormal postures cause the muscles to contract isometrically, which leads to a lack of oxygen to the muscle tissue and tissue damage. Remember that connective tissue also adapts to sustained changes in posture.

   When a significant load is applied to spinal tissues and sustained over time, the tissue experiences creep (deformation) and stress relaxation (a decline in internal stress over a period of time). In other words, connective tissues undergo plastic changes that can become permanent.    Brendon Reilly, MD, states: "…chronic postural disorders are probably the most common initiating or contributory cause of chronic back pain."

   Chiropractic adjustments, combined with prescribed chiropractic exercises using postural wedges can have a significant impact on improving your posture. 

 

The World of Health & Wellness

 

15 Tips for a healthier and more active office!

 

1. Move the wastebasket to a different spot every day (never within easy reach)
2. Place the phone console on the far side of the desk (but make sure this varies in position regularly)
3. If you are right handed, answer the phone with your left hand
4. When possible take calls standing up
5. When put on hold, inhale and exhale deeply using your diaphragm for the duration of the visit
6. Make a point to stand when a colleague enters your work area to conduct a conversation
7. Stand at the end of each discrete task
8. Change the height of your desk chair every day
9. Switch the style of desk as often as possible
10. Change your monitor position morning and afternoon &  raise and lower keyboard daily
11. Rearrange furniture in your work area at least once a month
12. Place frequently used materials on the bottom shelf of a bookcase
13. Use a restroom that is upstairs, downstairs or in an inconvenient spot
14. Take a walk for half your lunch, or go to the gym to work out
15. When the boss isn’t looking lean back and put your feel on the desk (only kidding but it can stretch the hamstring muscles!)