Tips For a Comfortable Working Environment

1) Choose a desk that is the proper height. all things on your desk should be within easy reach.

2) Your feet should be touching the floor, with the legs and body forming an angle of 90 to 110 degrees.

3) Keep your body straight with the head and neck upright and looking forward, not to the side. Do not hunch over or slouch.

4) Adjust the height of your monitor. Look forward with your head in a neutral position. You eyes should be at the same height as the top of the monitor. leaning your head forward can lead to headaches and neck pain.

5) When typing, keep your wrists straight, your shoulders perpendicular to the floor, and your forearms parallel to the floor.

6) When reading at your desk, use a bookstand or a paper holder to keep your eyes in the same neutral position you use to read documents on your computer monitor.

7) When talking on the phone, use a headset, when possible, especially if you talk on the phone for prolonged periods. Holding the phone between your shoulder and cheek will only to neck pain and headaches.

8) Stand up and stretch your legs with a short walk about every 20 to 30 minutes.

9) Take micro-breaks often, stretching your neck, arms, wrists, back, and legs. Simple stretches include neck rotations, fist clenches, arm dangles, and shoulder shrugs.

10) if your eyes concentrate on a particular object for long periods, relax your eye muscles by shifting your focus from objects that are close to you to objects that are farther away. This helps reduce eye strain.

Workplace Ergonomics

Since ancient times, people have known that movement is an essential part of life. Today, a typical office worker sits at a desk for eight hours a day--probably with poor posture--and seldom stands up. Whenever the requirements of a job do not match the physical attributes of a worker, the worker is more prone to injury and lost productivity.

Workplace injuries, a common case of time off, cost employers and employees billions of dollars every year. Some of the more common workplace injuries are carpal tunnel syndrome (a nerve entrapment at the wrist seen in computer users), low-back pain, tendinitis, bursitis, and neck pain or headaches.

What causes workplace injuries? Many workplace injuries are called repetitive stress injuries or cumulative-trauma disorders. These injuries occur when abnormal stresses are repeatedly placed on normal joints by poor posture or poor joint position during the performance of a task.

Many of these stresses are caused by poor workstation design and/or repetitive task performance. In addition, poor posture at the workstation can be detrimental. For example, prolonged use of a computer or a mouse, particularly when the work area is not designed well, can lead to carpal tunnel syndrome and/or neck and arm pain. Many modern product manufacturers are designing their products ergonomically, mixing form with function. Such products blend in easily with the worker's actions while on the job and make tasks safer and easier to perform.

According to the United States Department of Health and Human Services, ergonomics is the science of fitting workplace conditions and job demands to employee capabilities. An ergonomic assessment of the workplace critically appraises the physical work environment--followed by changes based on the assessment. Ergonomic principles are then used to make the workplace compatible with the employee, improving the employee's safety and productivity. In other words, the easier it is to do a job, the more productive and happy a worker will be.

When considering the impact of proper ergonomics on workplace safety, three basic principles are especially important:

• When lifting, the largest muscles in the area should perform the task. The larger the muscle or muscle group used for lifting, the lower the stress placed on smaller, more vulnerable muscles.
• During any work activities, people should be able to comfortably assume a number of different postures and not remain in one position for an extended time. muscles will fatigue and be more prone to injury when assuming a particular posture, especially a poor one (eg., partially bent at the waist).
• When performing tasks, it is important to keep the joints either in their neutral posture or approximately halfway into the range of motion. Working with your joints at the extremes of their ranges of motion for prolonged periods places abnormal stresses on them and can cause repetitive stress injuries.

Oh My Blooming Back

As springtime approaches, weather warms up, and leaves turn green, many people will spend more time outside planting bulbs, mowing the lawn, and pulling weeds. Gardening can provide a great workout, but with all the bending, twisting, reaching, and pulling, your body may not be ready for exercise of the garden variety. Gardening can be enjoyable, but it is important to stretch your muscles before reaching for your gardening tools. The back, upper legs, shoulders, and wrists are all major muscle groups affected when using your green thumb. A warm-up and cool-down period is as important in gardening as it is for any other physical activity. Performing simple stretches during these periods will help alleviate injuries, pain, and stiffness. To make gardening as fun and enjoyable as possible, it is important to prepare your body for this type of physical activity. The following stretches will help to alleviate muscle pain after a day spent in your garden.

When the bulbs are planted... If you already feel muscle aches and pains and did not complete the warm-up and cool-down stretches, there are ways to alleviate the discomfort. Apply a cold pack on the area of pain for the first 48 hours or apply a heat pack after 48 hours, and consider chiropractic care.

Garden Fitness Stretches:

• Before stretching for any activity, breathe in and out, slowly and rhythmically; do not bounce or jerk your body, and stretch as far and as comfortably as you can. Do not follow the no pain, no gain rule. Stretching should not be painful.
• While sitting, prop your heel on a stool or step, keeping the knees straight. Lean forward until you feel a stretch in the back of the thigh, or the hamstring muscle. Hold this position for 15 seconds. Do this once more and repeat with the other leg.
• Stand up, balance yourself, and grab the front of your ankle from behind. Pull your heel towards your buttocks and hold the position for 15 seconds. Do this again and repeat with the other leg.
• While standing, weave your fingers together above your head with the palms up. Lean to one side for 10 seconds, then to the other. Repeat this stretch three times.
• Do the "hug your best friend." Wrap your arms around yourself and rotate to one side, stretching as far as you can comfortably go. Hold for 10 seconds and reverse. Repeat two or three times. Finally, be aware of your body technique, form, and posture while gardening. Kneel, don't bend, and alternate your stance and movements frequently.

Chiropractic care works on correcting misaligned or out of place vertebrae and can remove the pressure placed on the nerve endings that line the surface of the joint and course through the space between the joints, reducing pain and improving flexibility and function. To see if chiropractic may be able to help you call (317) 575-1115 today for a complimentary consultation.

Low Back Pain

The majority of back pain patients have not experienced any trauma, accidents, or major injuries prior to the onset of their problem. The cause of most back pain is the cumulative effect of improper sitting posture, poor work habits, incorrect lifting, lack of proper exercise, and other lifestyle-related factors. All of these factors cause stress and imbalances on the spine and eventually pain. This is why people often injure their back by just bending over to pick up a piece of paper. The spine was already compromised and just the simple act of bending was enough to set off the problem. When this occurs, the surrounding back muscles go into spasm to protect the stressed or injured tissues of the back. In the U.S., low back pain is one of the most common conditions, and one of the leading causes of physician visits. in fact, at least four out of five adults will experience low back pain at some point in their lives. Thirty-one million Americans have low back pain at any given time. One half of all working Americans admit to having back symptoms each year. One third of all Americans over age 18 had a back problem in the past five years severe enough for them to seek professional help. And the cost of this care is estimated to be a staggering $50 billion yearly--and that's just for the easily identified costs!

Symptoms of lower back pain include:

• Tenderness, pain, and stiffness in the lower back.
• Pain that radiates into the buttocks or legs.
• Difficulty standing erect or standing in one position for a long time.
• Weakness and leg fatigue while walking.
• Discomfort while sitting.

Chiropractic care works on correcting misaligned or out of place vertebrae and can remove the pressure placed on the nerve endings that line the surface of the joint and course through the space between the joints, reducing pain and improving flexibility and function. To see if chiropractic may be able to help you, call (317) 575-1115 today for a complimentary consultation.

Sciatica

Sciatica is defined as pain that radiates from the lower back into the buttocks and down the back of one or both legs, caused by the irritation of the sciatic nerves, the largest nerves of the body. It usually begins as an acute pain in the lower back and then radiates down the back of either or both legs. There are 5 pairs of nerves that exit the spine in the lower back. These nerves make up what we know as the sciatic nerves. If the vertebrae or bones in the lower back are misaligned or out of place, or the disc between the vertebrae is swollen, bulged, or herniated, the result is pressure on those nearby nerves. This can cause tremendous pain and normal daily activities become almost impossible.

Symptoms include:

• Sensation changes on the back of the calf or the sole of the foot.
• Numbness, tingling, burning pain in the back of the calf or the sole of the foot.
• Weakness of the knee or foot.
• Difficulty walking.
• Inability to move the foot (in severe cases).
• Inability to bend the knee (in severe cases).

Chiropractic care works on correcting misaligned or out of place vertebrae and can remove the pressure placed on the sciatic nerve, reducing pain and improving flexibility and function. To see if chiropractic may be able to help you, call (317) 575-1115 today for a complimentary consultation.

Ear Infections

Ear infections or Otitis media is an inner ear infection generally caused from a blockage of the Eustachian tubes. The Eustachian tube allows fluid to drain away from the inner ear. When the Eustachian tube is blocked, fluid builds up and causes an infection. The transverse process, bones sticking out from the sides of a vertebrae, run next to the Eustachian tubes at C1, the first Cervical vertebrae. When a vertebra is misaligned or subluxated, swollen tissue will result causing the Eustachian tubes to block. By removing the subluxations at C1 and C2 you can reduce the tissue swelling around the Eustachian tubes and allow the inner ear to drain, clearing the infection within a couple of days in many cases.

Symptoms of an ear infection include:

• Ear aches or tugging at the ear.
• Ear and nasal drainage.
• Fever.
• Poor sleep.
• Irritability and crying.
• Decreased appetite.
• Chiropractic care works on relieving symptoms and complications associated with ear infections, by relieving pressure off the Eustachian tubes. Evidence shows chiropractic care to be helpful within 10 days and fewer than 5 adjustments. To see if chiropractic care may be able to help you, call (317) 575-1115 today for a complimentary consultation.

Stress and Your Health

Traffic jams. Paying bills. Deadlines. Pesky neighbors. These unpleasant or challenging situations create stress in our lives. So why is it that some people deal with these stress situations better than others? The answer is complex and includes many factors from genetics to weather conditions, but an interesting study in The Journal of manipulative and Physiological Therapeutics indicates that there is a relationship between chiropractic and the effect it can have on dealing with stressful situations in your life.

This study revealed that nearly one in three patients viewed their lives as moderately to severely stressful, and more than 50% felt that stress had a moderate to sever impact on their health problems. Additionally, 71% of the patients indicated that it would be helpful if their chiropractor offered advice to help them cope with these stressful situations.

Communicating with your chiropractor about dealing with stress is the starting point, and you might be surprised to find that your chiropractor is full of sound advice on ways to effectively deal with stress in your life. Most people know that improving nerve and spinal function has a dramatic impact on improving emotional, mental, and physical function. Getting the most out of your chiropractic care may include talking to your chiropractor about effective strategies to deal with the stress in your life, so be sure to inform your chiropractor about your personal situation so he or she can help you improve your health and wellness at maximum levels.

The most common symptoms naturally include headache, backache, and fatigue as well as cardiovascular disorders (high blood pressure, arteriosclerosis, etc.), digestive problems (ulcers, colitis, etc.), and sleeping difficulties.

Chiropractic involves touch; this factor alone sets the stage for release of muscular tension. Your chiropractor administers one or a series of manipulations ("adjustments") to the spine and surrounding musculature. the adjustments may help the fatigue or stress by removing nerve irritation, releasing muscular tension, and improving blood circulation. To see if chiropractic may be able to help you, call (317) 575-1115 today for a complimentary consultation.

Pregnancy

About half of all expectant mothers will develop lower back pain some time during their pregnancy. With the average weight gain of 25 to 30 lbs., you will find your center of gravity shifting and causing additional stress on your lower back. Many women have found relief to their lower back pain and have had easier deliveries by receiving chiropractic care throughout their pregnancy. Scientific studies have found that spinal manipulation carries no increased risk to the mother or baby. chiropractic care is also helpful after delivery as your body starts to tighten up those loose ligaments that develop during your pregnancy. It is important to make sure your joints are aligned before your muscles return back to their pre-pregnancy state. Don't forget to have your newborn baby checked while you're at it.

Recommended tips:

• Get regular chiropractic checkups.
• Do safe exercises like walking, swimming, and stationary cycling.
• Wear flat shoes with good arch supports.
• Use a pregnancy pillow or fully body pillow when sleeping.
• Eat small meals or snacks every four hours.
• Take a good nutritional supplement with at least 400mcg of Folic Acid.
• Check your worksite for correct ergonomics especially if you are using a computer.

Chiropractic care works on correcting misalignments that cause lower back pain associated with pregnancy. To see if chiropractic may be able help you cal (317) 575-1115 for a complimentary consultation.

Activities of Daily Living--Things to Do and Not to Do

1) Use care getting in your car. Do not stick one leg in and slide under the steering wheel. This will twist your hips and back. First sit down, then swing both legs into the car.

2) When bending over to lift something, bend at the hips and the knees, NOT at the back. Hold the object close to you and lift with your legs. Concentrate on keeping your back straight.

3) Ladies, don't wear heels over 2". They cause strain and stress at the hips, knees, and feet.

4) Men, don't carry wallets in your back pockets. This causes your hips to tilt and causes your back to curve sideways.

5) Always stretch your muscles upon awakening in the morning and before bed in the evening. The best and easiest way to do this is to use the lateral bending stretch.

Stand with your feet should width apart. Keep your hips stationary and slowly bend to one side as far as possible. Hold the stretch for 15 seconds.

6) Listen to your body's signals of pain, tightness, and tingling. Immediately cease the activity causing the dysfunction and call for an appointment in our office immediately.

7) Never hold the phone to your ear by pinching it between your neck and shoulder.

8) Do only those exercises taught to you by our staff. If you are currently involved in an exercise program or signed up at a gym, let us know so we can instruct you on what you should or should not be doing. Exercises are best done on a firm surface such as the floor or a very firm bed.

9) Never sleep on your stomach. This will cause problems in the neck and lower back. Sleeping on your side is usually the most comfortable position. Keep your knees bent and together. Do NOT throw one leg up over the other. Placing a small pillow between the knees will make it more comfortable. Make sure your pillow is the right height to keep your neck in line with your spine.

Carpal Tunnel Syndrome

Carpal Tunnel Syndrome is the compression of the median nerve at the wrist, which may result in the numbness, ringing, weakness, or muscle atrophy in the hand and fingers. Carpal Tunnel Syndrome is common in people who perform repetitive motions of the hand and wrist, such as typing. When the wrist is poorly positioned, there isn't enough space for the median nerve at the point where it passes through the wrist. The median nerve supplies sensation to the thumb-side of the ring finger. It also supplies movement to part of the hand. The nerve enters the hand between the wrist bones (called the carpal bones) and tough membrane that holds the bones together (the transverse carpal ligament). This space is called the carpal tunnel. Since the passageway is rigid, any swelling in this area can cause compression of the nerve (this is also called entrapment of the nerve).

Symptoms include:

• Weakness in one or both hands.
• Numbness or tingling in the thumb and next two or three fingers of one or both hands.
• Numbness or tingling of the palm of the hand.
• Wrist or hand pain in one or both hands.
• Pain extending to the elbow.
• Impaired fine finger movements (coordination) in one or both hands.
• Weak grip or difficulty carrying bags (a common complaint).
• Atrophy of the muscular bulge under the thumb.

Chiropractic care works on correcting symptoms and relieving pain associated with carpal tunnel syndrome. To see if chiropractic may be able to help you call (317) 575-1115 today for a complmentary consultation.

Thoracic Outlet Syndrome

The thoracic outlet is a small space between the collarbone (clavicle) and the first rib. Thoracic outlet syndrome (TOS) is a group of disorders that involve compression, injury, or irritation of the nerves, blood vessels, or veins in the thoracic outlet. This can cause pain in the shoulders and neck and numbness in the fingers.

The cause of the compression can vary and may include:

• Anatomical defects. Anatomical defects present at birth, including a cervical rib--an extra rib located above the first rib--or an abnormally tight fibrous band connecting the spine to the rib.
• Poor posture. Drooping the shoulders or holding the head in a forward position can cause compression in the thoracic outlet area.
• Trauma. A traumatic event, such as a car accident, can cause internal changes that then compress the nerves in the thoracic outlet.
• Repetitive Activity. Doing the same activity over and over can wear on the body's tissues. You may notice symptoms of thoracic outlet syndrom if your job requires continuous repetition of a movement, such as typing on a computer for extended periods, working on an assembly line, or stocking shelves and repeatedly lifting things above the head.
• Another cause is the carrying of heavy shoulder bags or briefcases. In some cases, your health care provider may not be able to determine the exact cause of the symptoms.

Symptoms of thoracic outlet syndome--as well as the intensity of any symptoms--vary between individuals and depend on the location of the compression site. When nerves are compressed, signs and symptoms often include:

• Numbness or tingling in the neck, shoulder, arm, or fingers.
• An ache in the arm or hand.
• Weakening grip.
• Difficulty with fine-motor tasks.

In the vast majority of TOS cases, a conservative, non-surgical approach to treatment is most effective. Compression of one or more veins and arteries can result in symptoms such as:

• Bluish discoloration of the hand.
• Swelling or puffiness in the arm or hand.
• Coldness of hands or fingers.
• Throbbing lump near the collarbone (clavice).
• Deep pain in the neck and shoulder region that may increase at night.
• Easily fatigued arms and hands.

Because TOS doesn't have unique symptoms, it can be difficult to diagnose. A detailed health history and thorough physical examination are the most important components in establishing the diagnosis of TOS. Your doctor of chiropractic may also recommend X-rays, MRI (magnetic resonance imaging), laboratory tests, or a nerve conduction velocity test if he or she suspects TOS. It is important for your provider to differentiate TOS from other conditions, such as carpal tunnel syndromem, shoulder tendonitis, and a herniated cervical disc--just to name a few of the many conditions that can cause signs and symptoms.

In the vast majority of neurological TOS cases, a conservative, non-surgical approach treatment can be most effective, especially when the condition is diagnosed early. A chiropractic treatment plan for TOS may include a mix of joint mobilization/manipulation, physical therapy modalities, home stretching exercises, and soft-tissue therapy.

Patients should avoid prolonged positions that cause them to hold their arms out of overhead. For example, avoid sleeping with the arm extended up behind the head. It is also helpful to have rest periods at work to minimize fatigue. Weight reduction can be helpful for obese patients. Patients should avoid sleeping on the stomach with arms above the head. The should aso avoid repeatedly lifting heavy objects.

Joint Disease/Osteoarthritis

This is one of the oldest, and most common types of arthritis. It is characterized by the breakdown of the joint's cartilage. Cartilage is the part of the joint that cushions the ends of bones. Cartilage breakdown causes bones to rub against each other, causing pain and loss of movement. Most commonly affecting middle-aged and older people, osteoarthritis can range from very mild to very severe. It affects hands and weight-bearing joints such as knees, hips, feet, and the back.

Symptoms include the following:

• Gradual and subtle onset of deep aching joint pain
• Worsening pain after exercise or weight bearing
• Relief after resting
• Joint swelling
• Limited movement
• Morning stiffness
• Grating of the joint with motion
• Joint pain in rainy weather
• No symptoms at all
  
  Chiropractic care works on relieving symptoms and minimizing complications associated with osteoarthritis. To see if chiropractic may be able to help you call (317) 575-1115 today for a complementary consultation.

Disc Bulges/Herniation

Between the vertebrae of your spine are 23 discs which act as a spacer and shock absorber. These discs have soft, gel-like centers surrounded by layers of fibrous tissues. Sometimes, due to an injury or just aging, the material in the middle of a disc pushes to one side or even ruptures. This is called a bulging or herniated disc. Where it occurs: Bulging or herniated discs can appear in the Neck (Cervical Spine), Low Back (Lumbar Spine), and Middle and Upper Back (Thoracic Spine). The following strategies may help you reduce your chance of having a herniated disk: Chiropractic Adjustments. Practice good posture--standing and sitting straight, keeping your back straight when lifting. Maintain a healthy weight. Exercise regularly. Ask your chiropractor about exercises to strengthen your back and stomach. Don't wear high-heeled shoes. If you sit, get out of your chair every 20-25 minutes and walk for several minutes.

Symptoms of disc bulges and herniation include:

• Pain (the severity and location of the pain depend upon which disc is herniated and how large the herniation is. Pain may spread over the buttocks, down the back of one thigh, and into the calf. Pain may be in one or both legs.)
• Numbness, tingling, or weakness in the legs or feet
• Bowel or bladder changes
• Inability to find comfort even lying down
• Inability to fully straighten the neck or back
• Numbness, tingling, or weakness in one or both arms.
  

Chiropractic care works on correcting misaligned or out of place vertebrae and can remove pressure placed on the nerve endings that line the surface of the joint and course through the space between the joints, reducing pain and improving flexibility and function. To see if chiropractic may be able to help you call (317) 575-1115 today for a complementary consultation.