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Did you know prolonged sitting is a frequent cause of back and neck pain?   When sitting, it's important to keep your back straight, knees bent, and head centered over the shoulders. Slouching forward may be comfortable and allow the spinal muscles to relax but gradually overstretches spinal ligaments, leading to back and neck pain among other problems. We always encourage patients to maintain a "neutral spine" position at all times.

In order to be able to maintain a “neutral spine” position, you should be aware of the seat backrest, armrests, lumbar support, seat bottom angle, and seat height.

The average chair has a backrest which slightly inclines backwards. This has the effect of relaxing the spinal musculature and decreasing spinal discal pressure.  The armrests are designed to provide support for the arms which helps to reduce the work load and stress on the trapezius and shoulder muscles. The armrest height should allow the forearms to comfortably rest while being low enough to go underneath tables or desks in the work area.

Having a lumbar support either built into the chair or inserting a portable lumbar support helps to maintain your natural lower back curve. These small supports are quite handy, effective and relatively inexpensive.

In regards to the seat bottom angle, it is more of a personal preference than an exact science, as long as a neutral spine can be maintained in comfort. In general, the more the seat bottom tilts forward the more extension of your lower back will occur to keep you in a neutral position.

Lastly, the height of the seat should be so that it allows you to sit all the way back in the seat while your feet are still on the floor. If they can't touch the floor and you're stuck with the chair, use a footrest to remedy the problem.

Please keep in mind that these are a few suggestions, but it is always important to be aware of your posture throughout the day and be sure to maintain a neutral spine, which means no slouching.  You should take mini breaks on a regular basis when in a prolonged position and remember to stretch.  If possible use ergonomically designed furniture and keep a lumbar support in your car for "chair crises."

Did you know that proper lifting could strengthen your body and your spine?  Did you know that improper lifting can cause spinal injury and debilitation?  Each year, the quality of life of millions of people is diminished due to lifting injuries. I know the weather is getting hot and people do a lot more cleaning, moving, and lifting during this time of year, so here are a few helpful hits to prevent injuries.

1. Stop and think before you lift. Most lifting injuries occur when you are rushed or preoccupied.
2. Keep heavy objects close to your body.
3. When lifting heavy objects practice:
• Spreading your feet wide apart.
• Sticking out your chest and tucking in your chin.
• Tightening your stomach muscles.
• Keeping your back upright.
• Bending your knees not your back.
• Keeping your shoulders parallel to the floor as much as possible.
4. When carrying a load over a long distance or for a long time, shift the load occasionally from one side to the other side and change position. Every half-hour put the load down and stretch your arms over your head while breathing in deeply.
5. Do not lift and twist your back at the same time.
6. Do not lean forward without bending your knees.
7. Avoid lifting objects above the level of your shoulders.

Pay attention to these tips to help you achieve a healthier spine.

How many of you use a telephone at work?  How many of your utilize a telephone headset to avoid holding the phone between your ear and shoulder?

The use of headsets has increased significantly over the past several years and there are great advantages to using them. First, they are convenient, but most importantly there are physical benefits as well.  The physical benefits of using a telephone headset can actually have a significantly positive impact on one's overall health.  Being in good health, will in turn allow for excellent job productivity.

In recent years, studies have shown that the use of certain headsets has been shown to reduce muscle tension up to 41%. This means that by not holding an actual telephone receiver, one is able to move his or her head, neck, and even shoulders freely. It also frees both hands so that it is not necessary to hold the phone receiver between your head and shoulder, which significantly reduces muscle tension and allows longer job performance.

Using a headset for telephone work also decreases the strain placed on your hands that is caused from holding them in the same position for a long period of time. A wireless headset, in particular, allows you to move about more freely, which makes it easier for you to type on a computer keyboard, then turn and consult paperwork without the hassle of a cord. It also allows you to get up from your desk and walk over to check files without having to put the caller on hold. This makes it easier to do your job, and can help establish a better rapport with callers because there will be fewer interruptions. In addition, you aren't stuck in the same position all day, and are able to stretch your arms and legs as needed. This alleviates all-around muscle tension, and promotes a better working environment.

If you don't have a headset, we recommend buying one.  You'll be happy you did.

Ok, most of my blogs are positive upbeat things but this time you are getting the “human” side of me, the side that says dig deeper when things are tough. Most of you know I’m a fanatical runner, loving short races to longer races, and just running in general.  This past weekend I headed to Burlington VT to run in my 8th marathon, with the hopes of qualifying for the Boston Marathon. All I had to do was run this course in less than 4 hours, which was averaging a 9-minute pace. Should be no problem I say, I’ve done it before, why not do it again?

Well, along with great scenery and views of Lake Champlain and mountains, it also brought some hills.  I picked this race since my sister lives in Burlington, and I thought it was a great way for her and her family to get to see my son.  Why not run a marathon while I am there? 

As a runner, you know some days you feel good and some days you just don’t.  Some days you feel like you could run forever, and some days you want to quit after a few miles.  Well, that was my day….after 3 miles I just didn’t feel great, but the crowd was fantastic so I was motivated to run fast.  When I saw my niece at the 9-mile mark, I gave her the thumbs up signal, which was really a lie.  I was running hard and making good time, I just felt like crap.

When I hit the 16 mile mark, I think my body just gave out. I had pushed myself to get there, and though I had plenty of time to finish in under 4-hours, there was a part of me that doubted myself because of how I felt.  That was probably mistake #1…just psychologically giving up. I had plenty of time, as long as I didn’t slow down too much.  I said I could do it, but deep down I felt like crap.  Nutrition wasn’t working, my body felt tired, yet I kept telling myself I could do it.

As the miles went on and my mile split times got slower and slower, I soon realized I wasn’t going to break that 4:00 mark.  Uggg!!  I had trained all this time and this hard to qualify, and here I am, just gonna throw it away just like that?  Dig deeper I said…but my legs didn’t respond.  At that point, it was all I could do to hang on.

I knew my sister was going to meet me around the 20 mile mark, so I figured I could just jump in the car with her and call it a day.  Save my legs for another race.  But when would that next race come? It’s summer, there aren’t many races to choose from. So I kept on going.

The last 6 miles seemed to last forever.  I went from sub 9-minute miles to 11+ minute miles.  It seemed like the mile markers were never coming. It may have been the hardest thing I have ever done.  I so badly wanted to quit. I stopped at a water stop and took a few steps and realized that if I didn’t start running again, then I never would.   I started to run, just wondering how this could have happened. I feel like I was going to disappoint my family who was all there, my patients at home who I told I was hoping to qualify, and more importantly, me.  I had never had this happen in a marathon before.  My marathon in an Ironman after biking 112 miles felt better than this.  What was going on?

My niece met me at mile 25 and “ran” with me to the end.  She was so sweet as she encouraged me every step along the way, telling me I could do it, that I was doing great, and even encouraged me to pass people at the end.  I didn’t want to let her down, or anyone else, so I picked it up a little to pass one person, and crossed the line at 4:14 and almost collapsed.

So, what happened?  I really don’t know. I can only say it was a combination of things…..not being in the best marathon shape, being 5 pounds away from my ideal race weight, getting 5 hours of sleep three nights before the race (after spending 3 hours in the ER with my mom, who is now ok), trying to balance motherhood with everything else, nutrition not working, a much hillier course than anticipated, and the list goes on.

So now I contemplate….do I find a nice flat course to qualify, or do I stick to shorter races?  I mean I have already qualified for Boston three times and I have run it, so why do I need to do it again?  I guess it is just the competitive spirit within me, wanting to prove to myself that I can balance running with being a mom. So the search is on for a flat fall marathon.  No need to run a hilly one again when the flat ones will do just fine.

So….the message here is to dig deep and never quit.  Two days later I am glad I didn’t quit, even thought it hurt to finish, I am glad I did. So I’m human.  Bad race = bad day. Kobe Bryant has them, Tim Hudson, Roger Federer.  Any athlete has off days.  This was mine.