Did
you know that drinking too much soda or other carbonated
beverages could interfere with calcium absorption - a problem
that could eventually lead to osteoporosis? Or that slouching
at a desk all day or tapping away at a computer keyboard
can lead to painful strains in your wrists, shoulders, elbows
and back?
These are just a few of the bad habits that can lead to
musculoskeletal problems-conditions that have an enormous
impact not only your health, but also on society as a whole.
In the United States alone, musculoskeletal conditions cost
society an estimated $254 billion every year and one out
of every seven Americans reports a musculoskeletal impairment.
The American Chiropractic Association (ACA) and health
care organizations worldwide urge you to take steps to prevent
musculoskeletal problems before they negatively impact your
life. The Bone and Joint Decade is a global, multi-disciplinary
initiative targeting the care of people with musculoskeletal
conditions-or bone and joint disorders. Its focus is to
help improve your quality of life as well as advance the
understanding and treatment of musculoskeletal conditions
through research, prevention and education. Bones, and the
joints that create function and movement, are connected
by muscle and ligaments. Their state of health and how they
enable you to lead an active and healthy life is what the
Decade aims to improve.
Doctors of chiropractic, in particular, have long emphasized
the importance of spinal health, posture and other lifestyle
factors in the body's ability to function optimally. Poor
spinal health, for instance, can cause a negative chain
reaction throughout the body. It can cause stress on joints,
which, especially if the muscles are weak, can cause wear
and permanent damage. The ACA and your local doctor of chiropractic
offer the following advice to help improve and maintain
your musculoskeletal health.
At the Office
Make sure your chair fits correctly. There should be 2 inches
between the front edge of the seat and the back of your
legs. Sit with your feet flat on the floor, with your knees
at a 90-degree angle. If you can't sit that way, use an
angled or elevated footrest.
Take periodic stretch breaks. Clench your hands in a fist
and move your hands like this: 10 circles in, then 10 circles
out. Put your hands in a praying position and squeeze together
for 10 seconds and then "pray" with the backs
of your hands together, fingers pointed downward for 10
seconds. Spread your fingers apart and then bring them together
one by one.
Hold the telephone with your hand or use the speakerphone.
Don't cradle the phone between your ear and shoulder. This
can lock up the spinal joints in the neck and upper back,
and eventually cause pain.
Take breaks and alternate tasks that use different muscle
groups.
Arrange your desk so that everything is handy - phone,
mouse, reference materials, reports - to minimize awkward
stretching and reaching.
Position your computer monitor so that the middle of your
chin is aligned with the middle of your monitor. This will
allow for good neck posture.
At Home
When you wash the dishes, open the cabinet beneath the sink,
bend one knee, and put your foot on the shelf under the
sink. Lean against the counter so some of your weight is
supported in front.
When resting or watching TV, don't use the sofa arm as
a pillow. The angle is much too sharp for the neck.
Don't bend from the waist when you lift a child. Squat with
your back straight. Keep the child close to you and use
your legs and arms to lift.
In the Yard
If you shovel snow, push the snow straight ahead. Don't
try to throw it and walk it to the snowbank. Avoid twisting
and turning motions. Bend your knees to lift when shoveling.
Let your legs and arms do the work, not your back. Take
frequent rest breaks to take the strain off your muscles.
Try to stand as erect as possible.
When raking leaves, use a scissors stance: right foot forward
and left foot back for a few minutes; then reverse, putting
your left foot forward and your right foot back. Bend at
the knees, not the waist, as you pick up leaves. Make piles
small to decrease the possibility of back strain.
For mowing, use your weight to push the mower. Whenever
possible, use ergonomically correct tools for the job.
Playing Sports
Warm up slowly before a game. Do calisthenics, flexibility
exercises, or light running to increase your heart rate.
When sweat beads form, your body is at the proper temperature
to stretch the tendons and muscles.
While Traveling
When driving, adjust your car seat so you can sit firmly
against the seat back without having to lean forward or
stretch. Buckle your seatbelt and shoulder harness, and
adjust the headrest so that it supports the center of the
back of the head.
Invest in a wheeled suitcase that has a sturdy handle.
Don't always carry the weight on one side - take frequent
breaks and transfer the weight to the other side.
Don't try to carry too much. Even wheeled suitcases can
cause problems to the neck, shoulders and lower back when
pulled from behind.
When traveling by air, check all bags heavier than 10 percent
of your body weight. Overhead lifting of any significant
amount of weight should be avoided to reduce the risk of
pain in the lower back or neck. While lifting your bags,
stand directly in front of the overhead compartment so the
spine is not rotated. Do not lift your bags over your head,
or turn or twist your head and neck in the process.
While seated in an airplane, vary your position occasionally
to improve circulation and avoid leg cramps. Massage legs
and calves. Bring your legs in, and move your knees up and
down. Prop your legs up on a book or a bag under your seat.
For Children
Have a smaller table for them where they can do their homework,
rather than force them to use a standard table and chair.
If the child's feet don't touch the floor, place a footrest
or box under the feet. Position the computer monitor so
the top of the screen is at or below the child's eye level.
Make sure the straps of your child's backpack are padded
and worn over both shoulders, not just one. Also, the contents
of the backpack should not weigh more than 10 percent of
your child's body weight.
If your child is involved in sports, make sure all equipment,
including helmets, pads and shoes, fits your child properly.
If your teenage child is involved in soccer, make sure they
are taught how to "head" the ball properly. A
young child should not use the heading technique at all,
according to ACA experts.
Make sure your child has enough calcium included in his
or her diet. ACA recommends 1 percent or skim milk for children
over 2 years old, and whole milk for those younger than
2. The calcium in milk is essential for healthy bones and
reduces the risk of joint and muscle-related injuries.
Make sure your child avoids sugar-loaded, caffeinated and
carbonated drinks. Rather, encourage them to drink plenty
of water. Caffeine can dehydrate your youngster, and the
high levels of phosphorous in sodas and other carbonated
beverages can interfere with calcium absorption - a problem
that could lead to osteoporosis down the road.
While the ACA encourages you to follow these tips for better
musculoskeletal health, remember that good spinal health
is but one component in a healthy lifestyle. Exercising,
getting a good night's sleep, drinking plenty of water and
eating a nutritious diet contribute not only to health but
also to the ability to heal after an injury.
