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Some O. H. & S. For You To Consider
Clicking a mouse isn't exactly vigorous exercise, so I thought we might consider a little Occupational Health and Safety. If you're like me, you spend quite a few hours each day 'slaving over a hot computer' - and it's probably one the most sedantary things you can do. As well as some exercise, there are several things you should pay attention to concerning your workspace. Your chair. Often in home offices, we sit on any spare chair available that probably isn't really the right height relative to the desk we are using. These mis-matches accelerate the onset of fatigue as we work with a bad posture. Ergonomic chairs have height adjustments to match you to your desk - you can adjust the height so that your elbows are at a comfortable height relative to the desk top. This makes typing more effortless than it would otherwise be. Your posture You should not slouch when working at your desk. This produces a restriction in the diaphragm movement as you breathe resulting in shallower breathing and hence less oxygen in the blood and to the brain - which can make you drowsey. Good posture allows for deeper breathing, helping to avoid drowsiness. Your eyes As you work with your computer you should look away from the screen regularly. When you are looking at the screen constantly your eyes are focussed at a fixed distance. Over an extended period the little muscles that control the lens in your eyes become tired of holding that fixed focus and can start to ache. By looking up into the distance regularly you give these muscles the chance to move and focus on different distances. Gazing out the window is healthy ! Three tips to make you more alert and productive. About The Author David Berghouse. (Copyright 2004) Helping Small Business use the Internet since 1995.
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According to David Lehrman, M.D. (chief of orthopedic surgery at St. Francis Hospital and founder of the Lehrman Back Center in Miami, FL), "for every week of bed rest, it takes two weeks to rehabilitate" [3]. A 1995 study in Helsinki, Finland found that out of 186 subjects, those who went about their daily activities as tolerated had greater flexibility and less pain than those who underwent back-mobilizing exercises. The *slowest* recovery was seen in subjects that were prescribed two days of bed rest [6]. While an interesting fact, it's one that some of us may grumble about. Bear in mind we still have to sleep and give our bodies a chance to heal and recuperate. As I found out years ago, sleeping on the proper magnetic mattress pad will help speed the healing process and can significantly reduce chronic pain over time. Back in 1990, a 12-month clinical test on the effects of magnetic mattress pads was conducted in Tokyo, Japan. The study, led by Dr. Kazuo Shimodaira, involved 431 subjects. 375 of them received full-sized magnetic pads and the remaining subjects received sham mattress pads for control. (Each magnetic pad contained 124 permanent ferrite magnets with field strengths of 750-950 Gauss.) Here are the results of the yearlong test: On average, 53.3% of the subjects realized the effect of the magnetic mattress pad within 3 days, and over 70% within 5 days. What's more is that thorough testing for side effects was conducted and none were found [7]. (Note: The magnetic mattress pads used in this study did not produce very strong magnetic fields. As stronger magnetic fields are more effective, a higher energy pad would improve results even further.) Supporting these findings, a 1997 Johns Hopkins pain center treatment study compared magnetic therapy for chronic pain with a placebo therapy. It concluded that people using the magnetic therapy showed a dramatic improvement, whereas the placebo group improved only minimally. Again, there were no side effects detected [8]. Since the vast majority of adults are not in 'ideal' physical condition, the risk of back injury for them is greatly increased. If you're out of shape and are planning an activity that requires lifting, bending or twisting, it's a good idea to take steps that can help prevent injury in the first place. Magnetic therapy is an excellent way of accomplishing this. There are three primary actions that take place when using magnetic therapy for prevention. The first two are its ability to increase circulation and to relax muscles. The effects are similar to warming up and stretching before a strenuous workout. It's really the third action that sets magnetic therapy apart from anything else though. Magnetic therapy can effectively control energy flow along the body's acupuncture meridians (energy channels). Placing a magnetic pad or support over an area channels the body's energy directly to that location. Increased energy availability, combined with improved circulation, significantly extends the amount of time that one can exert themself before muscle fatigue sets in. In turn, this reduces the likelihood of muscle strain. The combination of improving blood flow, relieving muscle tension, and reducing pain makes magnetic therapy ideal for treating back conditions and preventing further injury. While effective on its own, magnetic therapy is also an excellent adjunct to other treatments. Whether chiropractic, acupuncture, therapeutic massage, or another method, it can help improve and prolong a treatment's positive results. The next time you're out and about, make use of a high-energy magnetic support or back pad. It's a simple and effective way to continue through the day with less pain and a greater range of motion. Trust me. Your back will thank you! SOURCES: 1 - Centers for Disease Control ? National Institute for Occupational Safety and Health, June 19, 1999. 2 - Pain Central: What Causes Back Pain? 3 - Pain Foundation: Back Pain 4 - National Institute of Neurological Disorders and Stroke: Low Back Pain Fact Sheet 5 - PubMed: Efficacy of a chair with magnets in the prevention of musculo-skeletal disorders caused by prolonged sitting. 6 - PubMed: The treatment of acute low back pain--bed rest, exercises, or ordinary activity? 7 - Summary of a 12-month double-blind, clinical test of magnetic mattress pads. Kazuo Shimodaira, M.D. Tokyo Communications and Kouseikai Suzuki Hospitals, Tokyo, Japan. 1990. 8 - "Use of magnetic therapy for chronic pain" by Joseph Kandel, M.D. and David B. Sudderth, M.D. The Arthritis Solution. TIPS & GUIDELINES FOR A HEALTHIER BACK The National Institutes of Health provides guidelines for maintaining a healthier back. Following these and a few other tips will greatly increase your chances of preventing further injury while strengthening your back muscles. When Standing: ·Keep your weight balanced on your feet. Your back supports weight most easily when curvature is reduced. ·Don't slouch when standing or sitting. (Keep your hands lightly clasped behind your lower back. This improves posture for your neck, shoulders and upper back, and reduces muscle tension.) ·Wear comfortable, low-heeled shoes. When sitting: ·Make sure your work surface is at a comfortable height for you. ·Sit in a chair with good lumbar support and proper position/height for the task. (Use a pillow, rolled towel, or lumbar cushion if needed.) ·Switch sitting positions often and periodically take a short walk or light stretch to relieve tension and restore blood circulation. ·If you must sit for a long period of time, rest your feet on a low stool or a stack of books. When lifting: ·Don't try to lift objects too heavy for you! ·Pull in your stomach muscles, keep your head down and in line with your straight back, and lift with your legs. ·Keep the object close to your body. ·Do not twist when lifting. ·Do not carry an object in one hand if it causes you to lean to one side. (Use both hands, or carry an additional item to balance the load.) Exercise: ·Always warm-up and stretch before exercise or other strenuous activity. ·Following a prolonged period of inactivity, begin a program of regular low-impact exercises. (Ask a physician or orthopedist for recommended exercises appropriate for your age and requirements.) ·Speed walking, swimming, or stationary bike riding for 30 minutes a day can increase muscle strength and flexibility. ·Yoga or Tai Chi can help stretch and strengthen muscles, and improve posture. Everyday habits: ·Maintain proper nutrition and diet to reduce and prevent excessive weight (especially around the waist area). ·If you smoke, quit. Smoking reduces blood flow to the lower spine and causes spinal disks to degenerate. - Magnetic Advantage - Your source for magnetic therapy news,research, and natural pain relief The Macrobiotic Approach To Health And Wellness It may be an ordinary dance studio during the week, but on Sunday mornings this little room in Toronto's west end is transformed by the smells of steamed vegetables, seaweed and miso into Anna Rosenberg's Macro Mornings cooking class. Here Rosenberg provides her students with a basic introduction to macrobiotic cooking. Vibrational Medicine Vibrational medicine attempts to treat people with various forms of pure energy. The influence of alternative medical systems such as Chinese, Ayervedic or Tibetan medicine have led in part to the development of machines that can 'image energy'. Heat energy imagers are an accepted part of our technology. We readily accept imaging heat, even though we can't see it, because heat is something we can sense through touch. With the 'energy body' it is not so straightforward. Very few of us have experienced this for ourselves and there is apparently no sensory backup to tell us it is there.
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