Health Tips for Your Family
Dr. Kjaer, Victoria Family Chiropractor, prides himself on providing his patients the means to improve their own health. He takes time on each visit to coach and guide his patients in their daily routine so that their progress is sped up and so that they maintain their positive results longer. In addition, Dr. Kjaer provides at our office at no charge Wellness or Health Information Lectures where proper body mechanics are taught. Patients are so appreciative of the information that is provided to them.
Incorporate the practical information that follows into your lifestyle to improve your quality of life and the lives of those around you. Know too that Dr. Kjaer could teach you so much more when you become a patient at our office.
Musculo-skeletal injuries are very common in our society. Dr. Kjaer helps people to overcome these limitations. Risk factors increasing the liklihood of an injury are: repetitive, forceful or prolonged exertions of the hands, legs, or back; frequent or heavy lifting; pushing, pulling, or carrying heavy objects; prolonged awkward postures and vibration.
The chance of a musculo-skeletal problem, weakness or limitation increases with the number of risk factors involved, length of time exposed to these factors, how often you are exposed and the intensity of the exposure.
The goal of ergonomics and these health tips is to minimize fatique, discomfort and injury. Despite taking precautions, injuries and stress will happen. Each of us has different limitations depending on our age, past history, level of fitness, etc. Surpassing your limitations will most definitely result in symptoms (pain, neck ache, headache, back pain, stress, etc) related to an injury.
Dr. Kjaer may help alleviate your symptoms. Dr. Kjaer may help you when symptoms arise. Also, periodic chiropractic care, even when feeling great, can minimize stress to the muscles, ligaments and joints of your spine and extremities so that injuries happen less often.
The following is a brief list of various health tips:
Total weight of the filled pack should be no more that 10% of the wearer’s body weight for grades K-8 and 15% for grades 9-12.
Place heaviest objects close to the body.
Avoid leather packs since they are too heavy.
Two wide, adjustable, padded shoulder straps are required.
Load should be evenly distributed.
Carry pack on both shoulders.
Size of the pack should be proportional to the wearer’s body.
Hip/waist strap is helpful if the load is heavy.
Pack should contain only what is needed for that day.
Adjust height of the chair so the thighs are parallel to the floor.
Feet should rest firmly and flat on the floor; use a footrest sloped 10-20° if necessary.
Place the keyboard directly in front of you.
Keep your wrist straight and neutral – not bent up, down, or to the side.
Palm rest can support your palms while resting from typing, but limit it to rest periods.
Front edge of the seat pan should be rounded with no sharp edges.
Preferred slope of the backrest is 95-100° .
Do not rest wrists or forearm on table.
Use your whole arm and shoulder to move the mouse.
Position mouse at the same height and as close as possible to the keyboard.
Keep the top of screen at eye level.
Place the monitor so the room lighting does not reflect on the screen.
Keep items used most frequently closest to you.
Chairs should be adjustable in height.
Arm rests should be set so your elbows are at least 90°.
Know your limits and be reasonable.
Take breaks and do not do all your gardening at once.
Avoid repeated or prolonged bending; bend with the knees, not from the waist.
Get closer to the ground when possible to avoid bending.
Do not bend and twist simultaneously.
Use long handle tools to avoid reaching.
Lift properly: choose smaller loads and keep them closer to the body.
Switch hands and directions.
Minimize overhead work.
Use short strokes when raking and shoveling.
Stand with the feet slightly less than shoulder width apart.
Change positions often.
When standing for long periods of time, keep your knees slightly bent.
Stand with equal weight on each leg.
Wear flat, soft soled shoes with good arch support.
Sit upright – do not lean forward and do not slouch.
Lean back against the backrest and maintain the curve in the low back by using a rolled up towel or lumbar support.
Keep your head centred over the shoulders.
Avoid sitting with your wallet or anything bulky in your back pocket since this will create an imbalance in your pelvis.
Change positions often to avoid sitting for prolonged periods of time.
Take short and frequent breaks.
While driving, elevate the headrest until it is directly behind the back of your head in case of an accident. Also, move your seat forward so you do not have to reach for the pedals or steering wheel.
When moving heavy objects, get help or use a dolly.
When lifting, squat down, keep your back straight, grasp object firmly keeping it as close to your body as possible, lift with your legs, keep feet shoulder width apart, and keep the shoulders and hips facing the same direction.
Choose a firm, comfortable mattress.
Pillow is to support the curve in the neck, not necessarily the head.
Sleep on your side or back and keep the knees bent.
When rising from bed, turn on your side and then sit up using your hands and arms to help you.
If your job requires a lot of lifting, use a lumbo-sacral support belt – but only while lifting.
If you stand alot, shift positions frequently or rest one foot on a low stool.
Warm up first.
Stretch before and after.
Practice proper ergonomics. It will help considerably to minimize neck and back injuries at work and play. Remember, despite all your precautions, injuries will happen from time to time.
Dr. Kjaer may help alleviate your pains, symptoms and limitations. In fact, treatments may correct the cause of the weakness minimizing future recurrences. top of page