6. Take a break! You deserve it! Give your eyes, your concentration, your tush a "reset" even if it's just for a moment or two. So, don't just sit there! Get the blood circulating and stand up, move around, take a bathroom break, pet the dog, walk to the kitchen (kudos to you if you walked past the refrigerator). You feel better, right? Now that you've made some (or all!) of these modifications, hopefully you are more comfortable. So now you can get back to your computer and continue whatever you were doing; productive or not, I won't judge :)
Facebook and Facetime and Doxy, oh my! Quarantine or no quarantine, there is no doubt that we are all spending more time staring at our computer screens. Is all this sitting and staring at your screen contributing to your pain levels? It's quite possible.
Due to all this screen time and sitting, we have all likely experienced at least one of the following: stiffness or pain or numbness/tingling in the shoulders, neck, arms, wrists, hands, fingers, back, buttocks, legs, feet, heck even our eyes!
Certainly there are some great options like adjustable standing desks, under the desk bike or treadmill, expensive ergonomic chairs. Well, let me save you some sticker shock and suggest some tweaks on the cheap that can help relieve some of your preventable discomfort.
1. Sit up straight! Just like mom use to yell. (she was right, you know). You'd be surprised how much a well fitting, comfortable chair can help. Adjust your chair height. Not too high, not too low... when you're sitting your knees should be at a 90 degree angle and you should be able to place both feet flat on the floor. If your chair is not adjustable, try sitting on a cushion or place one of those many amazon prime boxes under your feet to adjust ... until it's just right.
2. Don't slouch! Try adding a pillow to your lower back to help you sit up taller. A pillow or even a rolled up towel can help encourage you to not hunch, slouch, or bend across your mid and lower back. If you can't get that pillow or towel to cooperate, there are some great lumbar support pillows that can also be used in your car.
3. Look me in the eyes! Adjust your monitor to be at about eye level or slightly below your line of sight. Position the monitor at a distance that you don't have to lean forward, which stresses your neck and shoulders in the process. Document holders are wonderful to help keep reference material ideally located above the keyboard and below the monitor. These modification can help reduce eye strain, a common source of headaches, as well.
4. Eeek, a mouse! If you're working on a touch pad or laptop, you may want to look into purchasing an external keyboard and/or mouse. These can help keep your arms, wrists, and hands in better position and natural alignment. Ideally, your elbows should be bent with your arms able to comfortably rest on your desk. Keyboards and mouses come in all different sizes and shapes, and you may just find a mouse that has become your new best friend!
5. Embrace your space! Reduce stress and make your area comfortable, calm, and enjoyable. Add some foliage, open windows (weather permitting, of course), keep it clean, add natural light. Consider lower wattage light bulbs or "soft" light. Position your light source or use window blinds to avoid glare or direct light, or try an anti glare screen to prevent eye fatigue and strain. Some nice, quiet background music, maybe? Stay hydrated! Don't be a dehydrated zombie staring at your screen! May I suggest a water cooler?; I mean who wouldn't enjoy readily available, cool, fresh water!
NovaSpine Pain Institute Voted a Neighborhood Fave in Nextdoor’s 2023 Local Business Awards
NovaSpine Pain Institute- Named a Nextdoor 2022 Neighborhood Favorite Local Business!
We are really looking forward to Dr. Malayil joining our team and know that he will deliver the care that patients have come to expect from NovaSpine- compassionate, complete and timely care for all of your pain needs.
From my previous blogs we now know that gluten can be linked to inflammation which leads to pain. So the million dollar question – What can I eat??
With the COVID pandemic NovaSpine has adapted Telehealth appointments in an attempt to keep patients safe in their homes during this time. That said, are you missing the face to face appointments?
Having the right expectation of what the medication can do will make for a much better and positive outcome if medication management becomes part of your plan of care.