Computer Chair Tips from Dr. Eric

Computer Chair Tips
Adjustable Chair

1. Adjust the Chair Height
Start with your seat at the highest setting and then adjust downward until your legs and feet feel comfortable, and the back of your knees is at an open angle (90 degrees or slightly greater, and not compressed).

2. Sit Back in the Chair
Adjust the height and/or depth of the lumbar support to provide comfortable lower back support.

3 . Adjust the Recline
If the chair has a recline lock, set this at a comfortable position. Remember to unlock this periodically; this will allow the backrest to move with your back as you change posture. It's generally better to be slightly reclined, as this helps relieve tension from your lower back. If the chair allows you to, adjust the recline tension as you move back and forth so that the chair provides consistent support.

4. Adjust the Seat Pan
When sitting back, make any adjustments to the seat pan (e.g., seat pan tilt) to reach a comfortable position. The seat pan should extend about an inch on both sides of your legs, and should not apply pressure to the back of your knees.

5. Adjust the Armrest
If possible, adjust the height, width, and position of your armrests to one most comfortable for how you work. Keep in mind that armrests will be used only between typing sessions, not while typing or using your mouse. Consider lowering or swinging the armrests out of the way when not in use so as to not inhibit your movement.

6. Clear Obstacles
Make sure that the chair's casters (wheels) move smoothly, and that nothing obstructs your ability to position the chair in front of your desk and computer.

Non-Adjustable Chair
If you don't have an adjustable chair, consider purchasing one. It's a wise investment because it's such a crucial element in creating an ergonomically correct workspace.

If you have any further questions on work station ergonimics, please contact my office for a consultation and assessment.

Dr. Eric
Your trusted Santa Monica Chiropractor
310-993-8482
www.drericnepo.com

Is your head weighing on you?

Forward head posture(FHP)is a common problem with many patients. FHP means that your head is no longer in proper alignment with the rest of your body and it places undue stresses on your muscles and joints. This can lead to pain, pinched nerves and the early onset of degenerative process of your vertebral joints.

For every inch your head moves forwards, the head gains 10 pounds in weight, as far as the muscles in your upper back and neck are concerned, because they have to work much harder to keep the head (chin) from dropping forwards onto your chest. This forces the muscles that raise the chin to remain in constant contraction, putting pressure on your suboccipital nerves. This nerve compression may cause headaches at the base of the skull, and may even mimic sinus headaches!

Persistent forward head posture (a.k.a “hyperkyphotic posture”) puts compressive loads upon the upper thoracic vertebra, and is also associated with the development of Upper Thoracic Hump, which can devolve into Dowager Hump when the vertebra develop compression fractures (anterior wedging).

Symptoms associated with Forward Head Posture:

-Headaches
-Neck and upper back pain
-Shoulder pain
-Fatigue

How can Chiropractic Help:

Chiropractic can help by manually re-introducing proper motion to the restricted segments, thereby reducing muscle tension and nerve pressure. Also, the chiropractor should address the postural problems that might have led to the development of FHP, and also teach upper back and postural exercises in order to help reverse the process or reduce the progression of the FHP.

If you have any questions regarding FHP or any other chiropractic concerns, please do not hesitate to contact my office.

Best,

Dr. Eric
310-993-8482
Or visit my website at www.drEricNepo.com
Providing Chiropractic Care to Santa Monica, West L.A., Venice, Pacific Palisades and the greater L.A. Area