Archiwa tagu: keep well in the office

young businesswoman suffering from eyestrain

Avoid Eyestrain

Eyestrain is a common problem that attacks people who use computers. Eyestrain can lead to stress and reduced working well and getting a lot done. When your eyes are strained, you're also likely to feel tired out, as well as experience neck pain and headache. All of these can cause youfurther stress. By improving your working conditions, you can make something  and reduce your stress level. 

 

Lighting is important

Good enough lighting is important in your work area. If there is not enough light, you'll bestraining your eyes; too bright and you'll suffer from very bright shine. Having the right kind of lighting is also important. While you can always depend on natural light during the day, you will have to choose your fake light if you're working on your computer at night. Get fluorescent lights rather than regular, old-fashioned light bulbs. They're a lot better and kinder on your eyes and they consume less energy and last longer. 

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You'll be overworking your eye muscles if you must squint because of the angry stare. Make sure to eliminate all sources of very bright shine, whether it's light that directly shines into your eyes or a reflection off your screen. If your monitor did not come with an anti-glare coating, think about getting an anti-glare screen. 

Next to very brightly shine, your other concern is the high contrast of colors around you. This includes what you see on your computer monitor and everything in your immediate (surrounding conditions) such as your walls and furniture. Your eyes find it hard to look at bothalmost-opposite/showing the differences between colors and boring colors. So if you can find an opportunity to repaint your walls, go for the light and pastel colors to create a calmer atmosphere. 

Flickering computer monitors or light bulbs are annoying. To avoid getting stressed any further, immediately replace light bulbs that do not shine steadily. Buy a new monitor if your old one can no longer be repaired, although you may want to first change to fit new conditions the refresh rate to make steady the display output. 

Be more careful with what you are reading at your computer. You'll be straining your eyes for no good reason if you have to continue reading documents in small sets of printed letters of the same style or fancy typefaces. And if you have to deal with scanned documents that are barely readable, it is a good idea to use an optical character recognition program so you can read the content better and without much effort. 

Be aware of your distance from the computer monitor. You have to be at least an arm's length away from the screen. According to experts, the eyes are less tired if you look down below the line in the distance where the Earth and sky meet rather than above it. 

 

Avoid switching of your focus.

More than that, you should avoid the continuous switching of your focus to and from objects that are near or far. Doing so can be very tiring to your eyes. If you are working on your computer and are constantly referring to a hard copy at the same time, it is best to prop up your source document on a holder placed beside your monitor. That way, the distance of your focus remains almost the same. 

You will also strain your eyes if you keep your focus on the same object for an extended length of time. Make it a habit to take off your eyes from what you're working on and look at something else far away for about two minutes. Do this every twenty minutes or so. Or, you can close your eyes and cup your palms over them for a few seconds. 

eye-strain2_keepwellintheoffice One last thing that you should be concerned with is the humidity level in your office or wherever you're working. Low humidity tends to dry the eyes and dry eyes lead to eyestrain. As a fix, make sure that your work space is well ventilated and check the flow of air currents where you're seated. 

If you want to avoid stress, it is important to take good care of your eyes. Before you feel thestress, your eyes are the ones first affected so protect them whenever you work on yourcomputer.

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Help Your Back Pain

Are you struggling like others adults who suffer from back pain, sciatica or lower back pain? Is your day less enjoyable as back pain stops you doing the activities you wish to do?

Well there are some simple tricks you can apply that can make your life better

Follow these tricks below and you will find back pain will ease. These are best applied if you don't have back pain, and wish to make sure you stay that way. As the saying goes – prevention is easier than cure!

 

With back pain this is doubly so, you need to stop your back pain before it starts. Over 80% of adults suffer from back pain at some stage. Back pain is the second most common reason to visit your doctor, behind the common cold only. Back pain is likely to affect you at some time so now is the best time to do something about it.

 

Follow these simple 7 tricks and you can avoid becoming one of the statistics.

 

Tip 1. Stand upright and pay attention to posture – don't slouch. This does not mean to stand in a military type posture, but stand in a relaxed manner. Hard to do if you have back pain, but more on that in trick #8.

 

Tip 2. Sit upright at your desk with your lower back slightly curved. Don't slump in your chair or hunch over your keyboard. Set your workstation up correctly – screen at eye level. Try and sit on your sitting bones (the bony part of your buttock) as this helps to distribute your weight evenly and remove pressure off your back.

 

Tip 3. Change your position frequently. Get up and walk around every 20-30 minutes even if it's only for 30 seconds. Back pain is usually from your spine tiring out – getting up and moving helps to change your posture and stop spinal fatigue.

 

Tip 4. Water. Drink lots of it! Your discs between your spine are fluid, if you lack water these lack strength. Also muscles require good fluid levels and your back pain will heal faster if your body is not dehydrated.

 

Tip 5. Do specific back strengthening and relaxing exercises. Muscles are the most common cause of pain, although why muscles cause pain is the true underlying cause. You need to strengthen the weak muscles and relax the tense muscles.

Tip 6. Target the muscles that cause 90% of lower back pain. Your Abdominal muscles, Hip Flexors and Erector Spinae group of muscles are the main muscles that de-stabilize your lower back. These muscles are the ones that create the imbalances that lead to most back pain. Change these and also mobilize your joints and you will not become a back pain statistic.

 

Tip 7. Push rather than pull heavy objects. If you're lifting something heavy, use your leg muscles and hold it close to your body. Don't bend over and strain your back. Most back pain comes from doing seemingly innocuous activities. It is rare for adults to tell their doctor that pain came from a large fall. It is usually from lifting their child, lifting a chair, shifting furniture etc. If you lift correctly then you are less likely to create that last stress that triggers your back pain…

 

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Bottom Line:

 

Most back pain occurs from a build up of tension. Physical and emotional tensions are equal causes of back pain. The most important trick you can implement to not only remove your back pain, but prevent it also is…

 

Tip 8: Learn to balance your spine, to remove stress and get rid of back pain once and for all. There are many techniques you can do at home to relax muscles, to strengthen the weakened muscles and to mobilize joints. Add in ways to speed your healing and recovery rates and learn ways to prevent back pain and you can be free of back pain completely and permanently.

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HIIT can helps the chiropractic patient as well?

High Intensity Interval Training (HIIT) can help us in maximize weight loss results. But can it help the chiropractic patient as well?

 

What is HIIT?

HIIT is an exercise program that incorporates short bursts of intense exercise followed by slow exercise. For example, twenty minutes of HIIT can produce greater energy expenditure and more cardio benefits than using a treadmill for fourty-five minutes.

Just because the exercise is labeled high intensity, it does not mean that it is high impact. HIIT routines can include chair exercise for those who have weak or injured knees and ankles. Even though the person sits, they would still be working all the major muscle groups and receive the benefit of a good cardio workout.

 

How Does This Benefit the Chiropractic Patient?

HIIT benefits the chiropractic patient in many ways. First of all, it increases the oxygen and circulation in the body. Secondly, it develops a strong core. Correct posture is also emphasized to prevent injury and muscle strain. All of these things benefit the chiropractic patient by promoting good health and reducing pain.

 

Is HIIT Only for Aerobics?

No, it can easily be changed to any exercise program. For example, if a person has a walking (something commonly done), they can incorporate high intensity intervals. They can start at a comfortable pace for 2 minutes then walk at a faster rate for 1 minute. They would then go back to a comfortable pace for 1 minute and increase again. This would triple the benefits they receive from the same walk for the same amount of time. This method would also work for swimming, biking or hiking. The key is to incorporate short bursts of high intensity into what they are already doing.

 

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What About Weight Loss?

 

Excess weight puts a huge strain on the spine and joints. Weight loss is often recommended to reduce this strain and relieve pain. Losing weight can also reverse many underlying diseases such as metabolic syndrome, high cholesterol and triglyceride levels.

 

The exact mechanisms behind HIIT’s superiority aren’t fully understood yet, but scientists have isolated quite a few of the factors:

  • Increased resting metabolic rate for upward of 24 hours after exercise.
  • Improved insulin sensitivity in the muscles.
  • Higher levels of fat oxidation in the muscles.
  • Significant spikes in growth hormone levels (which aid in fat loss) and catecholamine levels (which are chemicals your body produces to mobilize fat stores for burning).
  • Post-exercise appetite suppression.
  • And more…

The science is clear: if your goal is to burn as much fat in as little time as possible, then HIIT is the way to go.

High Intensity Interval Training is accessible to people of all fitness levels. As always, a person should check with their doctor or chiropractor before starting any exercise program. They can help you find the right program for your present level of fitness. In a very short time, you will see great results from HIIT.

If you need help with weight loss check out my service here!

Joel

 

The Best Standing Desk

Examining the lifestyles of most men and women, several studies have proven that those who sit for long hours during work are likely to die at a younger age. In order to mitigate health risks, ergonomic standing desks are a mini-revolution at the workplace.

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Standing instead of sitting for long hours helps you remain physically fit and free from all the soreness and body pain. Thus, standing tables were designed keeping in mind all the health risks to support both laptop and desktop computers.

Need For Standing Desks?

Considering all the health issues, researchers suggest that use of standing tables at the workplace is a safer and healthier alternative than sitting. With a stand up desk, you can elevate your desktop computer or a laptop up to a considerable height. This provides comfortable and easy access to your workstation while standing. For appropriate positioning of hands with respect to desk height, adjustable keyboard and mouse trays are the best ways out. For laptop users, a portable laptop standing desk is handy and easily transferable from one place to another.

What To Look For When Buying One?

If you are a laptop user, look for portable laptop standing desks that elevate the screen and has height and tilt adjustments features. If you use desktop computers, look for a secure platform for your mouse and keyboard. Using a separate ergonomic keyboard and mouse platform can be a good idea to promote a proper standing posture.

But which one is the best? The Reviews.com team started by testing nine of the most popular standing desk models for function, and then focused on form. Their top picks nailed the basics, but their winner was by far the prettiest of the bunch.

Check this review and after you read it you will know for sure: https://www.reviews.com/standing-desk/

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Right Medication to Treat Chronic Back Pain

If you are suffering from long-lasting back pain, you don't need to be depressed. If you use the right therapy, the right set of medicines, and practice appropriate physical activities, you can get rid of the problem of backache in a very short period of time. There are two types of drugs available in the market – the drugs prescribed by a doctor and the drugs that you can just buy over-the-counter (OTC). In a situation where you are suffering from extreme pain, you are strongly recommended to stay away from OTC medicines because the wrong choice of drugs may (irritate/make worse) the problem.

Just because a particular medicine has worked effectively for another patient with similar-looking problem, it does not mean that particular drug makes the best choice for you also. A thorough (identification of a disease or problem, or its cause) of your problem is the most important thing. Once you know the main cause of the long-lasting back pain, you can decide which drugs are the most appropriate for you. Your doctor is the right person to tell you which medicines and therapies to use based on the (identification of a disease or problem, or its cause). However, it is always worth educating you on the different medicines that your doctor is likely to prescribe you. Following is a brief rundown about the same.

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Opiods.

Opiods have been found to be very effective in treating long-lasting back pain, but you are strongly recommended not to use it unless your doctor prescribes it for you, as it can have some serious side effects also if taken in improper dosages. Some of these medicines may include codeine, hydrocodone, morphine, and Oxycodone.

 

Anti Depressants.

The person suffering from sudden and serious problem of backache always get depressed and depression only adds to the problem, (irritating/making worse) the pain. Therefore, your doctor may also prescribe you some anti-depressants to reduce your depressive moods. Amitriptyline and despramine are the two most common anti-depressants that health care providers usually prescribe. Especially if it is the lower back that is almost always affected, the eating of these medicines can be very helpful, as they can effectively relieve the pain.

 

Analgesics.

(things that reduce pain) are OTC drugs and you don't exactly need to show your doctor's prescription to buy them. These drugs are also known as Non-steroidal Anti-Insulting/swelling Drugs (NSAID). However, as said earlier, you must talk to your doctor before you use them. Ibuprofen, medicine, naproxen are some common medicines in this category that your doctor may prescribe you to get relief from long-lasting back pain. They can also be very effective in reducing stiffness, swelling, and swelling that goes along with sudden and serious backache.

 

Sometimes, the problem with the back might be a result of nervous seizures. If that is the case with you, your (professional or skilled person) is very much likely to prescribe you anti (powerful, scary muscle jerking) drugs, as they can effectively treat long-lasting back pain by treating seizures in the body.

 

The therapy used for long-lasting back pain usually brings the best results if along with the best medicines. Besides that, a healthy (way of living) also plays an important role in back pain treatment .So, you must know which types of physical activities you should practice and which you should avoid.

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The Truth About Treating Your Own Back Pain

There are many at home treatments for back pain. They all involve simple exercises that you can do to stretch the muscles and spine. Some of these programs work for some people and not for others. Some say (something upside down) is the cure, others say it doesn't work at all. I say if done correctly it is an extremely valuable tool in the back pain tool box. Others suggest that only the medical job/line of work should address back pain.

Of course, itis usually those in the medical job/line of work who are making that suggestion. It's kinda like Walmart suggesting that you visit your local Walmart store. Somewhere in the middle of all of this sometimes disagreeing information is the truth about treating your own long-lasting back pain. Thankfully, it is simple to sort through the mess and come up with a (practical and doable) solution.

You should first understand your goal when dealing with your back pain. It is not to stop the pain. You should focus all of your attention on keeping your spine in the correct position by maintaining your (related to the lower back) (curved spine). That is the inward cure of your lower spine. Most back pain is caused by keeping your back in stressful positions for a long time. The stress is cause by the loss of the (related to the lower back) curve. If you maintain the curve,you reduce the stress and the pain. In fact, the goal of good (way of standing/attitude) is not to sit or stand straight up. It is to sitand stand while maintaining the natural curve of your back.

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Another problem most at home treatments have is that they overdo the stretches or stray from the needed straight line stretches. Sometimes they advise the wrong kind of stretch and can prevent you from healing. All that is needed is a simple extension exercise to make tiny steps forward. A properly done extension exercise is a self given/gave (medicine based on body part manipulation) treatment. Do them regularly and allow for proper rest and you will end up pain free before it is all over. Add a little mild (something upside down) when the sharp pains are gone and you can get pain free a lot faster than you ever thought. The main reason people fail in curing their back pain is that they over do it. If a little exercise is good, a lot must be better. But that is TOTALLY wrong.

If you need a simple and set treatment that you can do over and over again to (accomplish or gain with effort) pain freedom in a matter of weeks, check the link below.

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