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TRUTHS ABOUT LAPTOP

There's a downside to our being in a wireless world. More and more people are suffering from pain resulting from working directly at their laptops.

Musculoskeletal disorders are now one of the most common causes of severe long-term pain and physical disability and are

one of the biggest health problems facing mobile workers today.   Statistics show that an increasing number of laptop users experience ongoing aches and pains.   Many of these injuries can be prevented with improved work habits and posture.

Laptops defy the ergonomic principle of needing optimal posture for musculoskeletal health. Laptop users, who spend hours on end typing text, are prone to sore shoulders and tight neck.   You've seen these would-be contortionists hunched over their machines at airports, on park benches and at the office.

If you're working with elbows at the recommended 90-degree angle, the laptop's screen position will require that you bend your neck forward to view it. This puts excessive loading through the joints of your neck. But if you raise the laptop to eye level, you are now typing on an awkward angle that can put strain through wrists and elbow joints. Our bodies simply are strained into pain by poor posture and prolonged laptop.

PREVENTING LAPTOP BODY ABUSE

To help stave off aches and pains use key commands and shortcuts whenever possible, buy laptops with adjustable height screens, and using an external keyboard when typing for extended periods.

Laptop Use Guidelines:

•  Make frequent postural changes and take breaks.

•  Remove unnecessary supplies from carrying case such as drivers, batteries, and cables.

•  Select a carrying case with wheels or backpack style.

•  If you do carry your laptop, periodically alternate carrying it on the left and right shoulders or hands.

•  When possible, use a docking station, external keyboard, and pointing device.

•  Try optimizing your setup. Use your portable computer on top of its carrying case to raise its monitor to eye level or use a three-ring notebook to get a better sighting angle. This is very effective when using an external keyboard.

FIT TIP #2:

THE STRESS PEST

By Sue Ambrosio RN (NP)

Certified Personal Trainer,

Supervisor of Fitness and Pilates Instructors

Our technological (sometimes "ill logical") world can put us in a constant state of physical and psychological stress. A steady stream of stimuli day in/day out punctuated by intermittent acute situations puts our "Fight or Flight" sympathetic nervous systems into overdrive. Result: chronic stress.

All stress - chronic or acute - has physical, as well as psychological, components. Hormones, including cortisol and adrenalin, are released, providing needed bursts of energy and strength to deal with the threat. In days of yore, it was endless encounters of the closest kind with a saber-tooth tiger or a cave bear. Today, it's angry bosses, computer glitches and such. This chronic impetus means elevated cortisol levels which, over time, contribute to health issues, including:

• High Blood Pressure
• Decreased Bone Density leading to Osteoporosis
• Increased Abdominal Fat correlated with Cardiovascular Disease
• Depression
• Social Anxiety Disorder
• Increased Inflammation affecting all joints and organs negatively
• Increased Insulin Resistance causing blood sugar imbalances

There's no quick fix when dealing with stress, but there are a number of treatments. The key is turning down the sympathetic nervous system and activating the parasympathetic nervous system. This activates a relaxation response which helps counteract these negative effects.

One of the easiest ways to do this is by controlling the rate and depth of breathing.

Here's one of my favorite "chill out" breathing techniques:

Sit or lie with eyes closed. Take a slow breath in through your nose, than let the breath back out through your nose. Silently think "I" on the inhale and "Am" on the exhale. Focus on the connection of these two words with your breath. As your breathing settles, let the exhale portion of the breath lengthen. "I" on the inhale. "Am-m-m" on the exhale. Continue to lengthen the exhale until you feel relaxed and free of tension. Your body will thank you.

Where to get Help

We are here to assess, diagnose and treat your injury, condition and pain.   Call or email us today!