Eye Exercises for Computer Strain

More than 50% of computer users experience eyestrain, headaches, blurred vision, and other visual symptoms related to frequent computer use. These visual system stresses can also cause fatigue and reduce your overall efficiency at work.

Many computer users experience visual stress due to:

1. increased number and complexity of necessary eye movements,
2. poor lighting conditions
3. screen flicker rate, and
4. most importantly- extended amount of computer use.

Most people have to continue to use their computer for work; however, performing the following relaxing eye exercises regularly will decrease the stress on your visual system. It is suggested that these exercises be performed every hour while looking at a computer for a prolonged period of time.

PALMING EYE EXERCISE

1. Rub your hands until they feel warm. Then place your cupped hands over your closed eyes. The fingers of each hand should overlap and rest gently on the center of your forehead. Be careful to not create any unnecessary pressure on your face.
2. 2) Sit quietly for one to two minutes with your hands over your eyes. The more relaxed you are, the blacker the darkness you will see with your eyes closed.

NEAR FOCUS AND FAR FOCUS EYE EXERCISES

1. Hold your thumb six inches from your nose. Focus on your thumb.
2. Take one deep breath and exhale slowly
3. Now focus on an object about 10 feet away.
4. Take another deep breath and exhale slowly.

Repeat back and forth 15 times. This exercise acts to improve eye flexibility.

Relief from Tension Headaches

Tension headaches are extremely common and are believed to affect approximately 78% of the general population. Pain associated with tension headaches is due to tightness of the muscles of the neck and scalp. This pain often starts at the back of the head and moves forward and is often described as “a tight band across your head.” The most common causes of tension headaches are stress but they can also be caused by staying in one position for a long time such as in reading or watching television. Tension headaches are very rarely a symptom of a more serious condition; however, it is important that a detailed history and examination are performed by a medical professional to ensure proper diagnosis. Upon physical examination, it is likely that the physician will find muscular tenderness around your neck and scalp.

A combination of lifestyle changes, relaxation techniques, and traditional and complementary therapies can help reduce the number of tension headaches you have. Important lifestyle modifications include getting 6-8 hours of sleep per night, eating a balanced diet, getting regular exercise, and smoking cessation. Over-the-counter analgesics such as Tylenol, Aspirin, Ibuprofen, and Aleve are often effective in temporary pain relief; however, there recommended dosage must be followed in order to prevent complications.

The best way to treat tension headaches is to prevent their recurrence by fixing the underlying cause (tight musculature). Several clinical trials have shown that spinal manipulation effectively treats the pain of tension headaches. 

One study compared spinal manipulation to Elavil (prescription headache medication) and found that people in both groups improved; however, those in the spinal manipulation group had far less side effects from treatment. Also, the benefits of spinal manipulation lasted much longer than the Elavil group. The pain relief in the spinal manipulation group lasted for greater than one month while the Elavil group’s symptoms were relieved for approximately one week. 

Another study showed a 50% reduction of headache severity after a single spinal manipulation session. Successful treatment of tension headaches must address and fix the underlying cause of the headache.

Dr. Max focuses on this cause to both treat the acute pain as well as decrease the likelihood of future reoccurrence. 

 

Shoulder Stretches

Many people are required to sit at a desk and look at a computer all day long for their job. This leaves them feeling sore, stiff, and achy all over and oftentimes, suffering from back and neck pain.  Below are some exercises which help to relax those tight muscles, prevent repetitive strain injuries, improve circulation and relieve tension. By regularly performing these exercises, you should feel less tension, stiffness and other back pain symptoms, allowing you to be more productive all day long.

SHOULDER STRETCH

1)     While sitting in your office chair, look straight ahead and glide your chin backwards so that you make a double chin.

2)     Place your right palm on the left side of the head and gently push your right ear toward your right shoulder. Make sure you don’t elevate your left shoulder. You should feel a stretch on the left side of your neck and in your left shoulder.

3)     Hold this position for 20 seconds. Return to neutral position. Repeat on the other side.

SIDE NECK STRETCH

1)     While sitting in your office chair, turn your head and look down into your right armpit.

2)     Place your right hand behind your head and gently pull your head towards your right armpit. Do not let your left shoulder rise. You should feel a stretch on the left side of the neck.

3)     Hold this position for 20 seconds. Return to neutral position. Repeat on the other side.

UPPER NECK STRETCH

1)     While sitting in your office chair, keep your back straight and lower your chin down towards your chest.

2)     Place your hands on top of your head and gently push your head down until you feel a stretch along the upper part of the neck.

3)     Hold this position for 20 seconds. Return to neutral. Repeat this exercise two more times.

NECK ROTATORS STRETCH

1)     While sitting in your office chair, slowly turn your head and look to the right until your chin is parallel with your right shoulder.

2)     Do not rotate your shoulders. You should feel a stretch along the left side of your neck.

3)     Hold this position for 20 seconds. Return to neutral. Repeat on the other side. Do a total of three sets on each side.

 

Whiplash

Whiplash is defined as any injury to the neck which occurs due to a sudden movement of the head. It can occur in a car accident, sports injury, work injury, etc. Symptoms of whiplash can take years to develop and research shows that 45% of whiplash sufferers still have symptoms two years later. The most common initial symptom of whiplash is neck pain which often starts between two hours and two days following the traumatic incident. This neck pain is due to tight muscles in the neck. These muscles typically tighten to prevent further excessive movement of the head. Other common symptoms of whiplash are: headaches, shoulder pain, blurred vision, difficulty swallowing, dizziness, nausea and jaw pain.

The Journal of Orthopaedic Medicine found that chronic whiplash patients respond best to chiropractic care. Their study looked at 93 whiplash patients who received 19 chiropractic adjustments over four months duration. The results of the study showed that 74% of the patients improved following chiropractic treatment. These results provide further evidence that “chiropractic is an effective treatment for chronic whiplash symptoms.”

Dr. Max has successfully treated many whiplash patients in his practice and if you or someone you know are suffering from these symptoms, give Dr. Max a call at (773) 880-0880.

Khan S, Cook J, Gargan M, Bannister G. A symptomatic classification of whiplash injury and the implications for treatment. Journal of Orthopaedic Medicine 1999;21(1):22-25.

Shoulder Injury Treatment in Chicago

Shoulder injuries come in a variety of forms which range from mild to very severe in nature. In order to properly diagnose a shoulder injury, a detailed history, physical examination, and possible imaging is necessary. Chiropractors can conservatively treat many shoulder injuries and prevent the necessity for more invasive treatments. 

A majority of shoulder injuries involve the rotator cuff which is a group of muscles which act to both stabilize and move the shoulder. 

The four muscles of the rotator cuff are: 

• the supraspinatus, 
• infraspinatus, 
• teres minor, and 
• subscapularis.

The shoulder is composed of several joints that must operate properly in order to allow for full range of motion. The upper thoracic spine also plays a major role in shoulder motion.  

There are many possible mechanisms of shoulder injury which include: a hit to the front of the shoulder, falling on an outstretched arm, sudden traction of the arm, a fall onto the top of the shoulder, etc.

The treatment of shoulder injuries varies greatly depending on the type and extent of injury. It is imperative that following initial shoulder injury passive treatment, a proper and progressive rehabilitation program is performed to prevent joint instability and chronic dislocations. Posture also has a major effect on proper shoulder girdle function. Abnormal posture such as anterior shoulder or anterior head carriage puts excessive stress on the shoulder musculature which leads to susceptibility to shoulder injuries.

The Journal of Chiropractic Medicine researched cases where patients had acute shoulder pain, reduced range of motion, positive shoulder orthopedic tests, palpable tenderness, muscle spasm, and muscle weakness. They found that “There is the need for a non-surgical, conservative approach to treatment of shoulder problems before considering the more aggressive treatment approaches that carry greater iatrogenic risks. The patients’ signs and symptoms responded to a unique method of evaluation and manipulative therapy when other approaches had failed. The risk/benefit ratio suggests that conservative care be considered a potential option for similar conditions¹.”

Dr. Max is an expert at treating shoulder injuries in Chicago. Call Irving Park Chiropractic at 773-880-0880 today to schedule an appointment.

¹Donahue, T. "Manipulative Assessment and Treatment of the Shoulder Complex: Case Reports." Journal of Chiropractic Medicine 2.4 (2003): 145-52.

Proper Ergonomics for Your Workplace

Many people spend eight or more hours sitting at a desk and looking at a computer. Improper desk space setup can lead to many issues including neck sprain, carpal tunnel syndrome, low back strain, and eye strain. By following the below steps to properly setting up your desk space, you will reduce the likelihood that you will suffer from the above conditions.

Your desk should allow you to place your computer monitor directly in front of you, at least 20 inches away. Also, the monitor should be placed so that the top of the screen is at or below eye level. If possible, the monitor should be placed perpendicular to any windows. Computer users often blink less when they are looking at a monitor. It is suggested that users rest their eyes on an item about 20 feet away for 5-10 seconds every fifteen minutes to avoid excessive eye strain.

Avoid storing items such as a computer under your desk. Having inadequate space under your desk can lead to shoulder, back, and neck pain due to users sitting too far away from the computer and they have to reach excessively for the computer and mouse. If possible, make sure you have enough work surface space so that devices such as a keyboard and mouse are not in undesirable positions which cause you to sit in awkward positions. The items that you use most (phone, keyboard, mouse, etc) should remain in your primary work zone (see photo below).



Some desks and computer equipment such as keyboards have hard, angled edges which come in contact with one’s arm or wrist. This can create stress on these areas leading to conditions such as carpal tunnel syndrome. In order to minimize this stress, use a wrist rest or if possible, buy furniture with rounded edges. 

 

Your office chair is a very important part of your workstation. Proper back support is necessary to maintain the natural curvature of the spine. If your chair does not have a built in lumbar support, use a rolled up towel or you can purchase a removable lumbar support to attach to your chair. Your chair should be able to recline at least 15 degrees from vertical. The armrests of the chair should also be adjustable. If the armrests are too low, this may cause you to lean over to one side in order to rest your forearm leading to awkward positions and muscular fatigue. If the armrests are too high, it may cause you to raise your shoulders leading to neck and shoulder tension. If the armrests are too wide, it can cause you to reach with your elbows and lean forward which leads to awkward posture and muscle strain in the shoulders and neck.

Lastly, desk surfaces that are too high or too low may lead to users sitting in awkward positions. Possible ways to fix this are to raise your work surfaces by inserting boards or concrete blocks under the desk legs, remove center drawers to create additional thigh clearance, or lower work areas by cutting off desk legs. If the work space cannot be lowered, raise the chair to accommodate the user. If raising the chair to the proper height causes the users feet to not completely reach the floor, provide a footrest to support the users feet.

These relatively quick fixes to your work space can help prevent many future musculoskeletal issues due to improper ergonomics. 

Some desks and computer equipment such as keyboards have hard, angled edges which come in contact with one’s arm or wrist. This can create stress on these areas leading to conditions such as carpal tunnel syndrome. In order to minimize this stress, use a wrist rest or if possible, buy furniture with rounded edges.

Your office chair is a very important part of your workstation. Proper back support is necessary to maintain the natural curvature of the spine. If your chair does not have a built in lumbar support, use a rolled up towel or you can purchase a removable lumbar support to attach to your chair. Your chair should be able to recline at least 15 degrees from vertical. The armrests of the chair should also be adjustable. If the armrests are too low, this may cause you to lean over to one side in order to rest your forearm leading to awkward positions and muscular fatigue. If the armrests are too high, it may cause you to raise your shoulders leading to neck and shoulder tension. If the armrests are too wide, it can cause you to reach with your elbows and lean forward which leads to awkward posture and muscle strain in the shoulders and neck. 

Chicago Sciatica Treatment

Sciatica is a condition that is characterized by pain in the low back or buttock region that travels down into one or both of the legs. The pain intensity and frequency can vary in patients suffering from sciatica. Pain is often described as sharp, electric shocks. Burning, numbness and tingling sensations are also often associated with sciatica.

Sciatica is caused by compression of the sciatic nerve which is actually the longest and widest nerve in the human body. It supplies almost all of the skin of the leg, the muscles in the back of the thigh, as well as those of the leg and foot. Sciatica is often caused by misaligned lumbar (low back) vertebra, herniated disc(s), pregnancy and childbirth. A condition known as piriformis syndrome is an extremely common cause of sciatica. The piriformis is a muscle that is located in the lower back and connects to the upper part of the thigh. The sciatic nerve runs underneath the piriformis muscle; therefore, any type of piriformis muscle injury or tightness can lead to compression of the sciatic nerve.

It is of utmost importance to determine what the actual cause of the sciatica is so that the underlying cause can be addressed. Chiropractic treatment is extremely beneficial in relieving the symptoms associated with sciatica. The Spine Journal recently published a study concerning the effectiveness of chiropractic care in patients with acute back pain and sciatica. The study was a double blinded, randomized control trial involving 102 patients with sciatica symptoms. The patients were divided into two groups. One group received chiropractic manipulation 5 days per week, while the other group received “sham” (fake) adjustments. The results demonstrated that those receiving the actual chiropractic care improved much more than those with the sham adjustments. Of those receiving chiropractic adjustments, 55% stated that their pain was completely gone, while only 20% of those receiving the sham adjustments stated that their pain was completely gone. 

The researchers concluded that “active manipulations have more effect than simulated manipulations on pain relief for acute back pain and sciatica.¹”

If you, or someone you know, are experiencing symptoms like those described above come and see us at Irving Park Chiropractic Center. Dr. Lazarowich will perform a detailed history and physical examination on you so that the best treatment can be implemented.

¹ Santilli, Valter, Ettore Beghi, and Stefano Finucci. "Chiropractic Manipulation in the Treatment of Acute Back Pain and Sciatica with Disc Protrusion: a Randomized Double-blind Clinical Trial of Active and Simulated Spinal Manipulations." The Spine Journal 6.2 (March, 2006): 131-37.

Stretches to Improve Poor Posture

Poor posture is a very common problem and is becoming more and more common due to the high number of people with computer based jobs. People spend a large portion of their day sitting at a desk or in a car which largely affects our posture. Below are five simple stretches that should be performed daily to avoid pain and discomfort and to help prevent poor posture.

1)     Log Stretch: use a towel and roll It up lengthwise into the shape of a log. Lay the rolled up towel on the floor. Now lay on the towel with the top of the “log” resting between your shoulder blades and the bottom of the “log” should be just above your bottom. Keep your legs bent while stretching your arms out to the side with your palms facing upwards. Hold this position for 30-60 seconds. Return to neutral and repeat two more times. 

2)     Chest stretch: stand straight with your legs shoulder width apart and your head straight ahead. Reach your hands behind your back and interlock your fingers. Pull back your shoulders and raise your clasped hands away from your back until you feel the stretch in your chest. Hold this position for 30 seconds and then return to neutral. Repeat two more times. 

3)     Wall stretch: stand with your back against a wall and your feet about two feet in front of you. Lean back against the wall. Try to touch your shoulders, back, and bottom to the wall simultaneously before slowly tilting your head back to touch the wall as well. Hold this position for 30 seconds. Return to neutral and repeat two more times. 

4)     Hip Flexor Stretch: Stand straight with your hands on your hips. Step forward with your right foot and slowly bend both knees while keeping your back straight. You should feel a stretch in the front of your hip after a few seconds. Hold for 5-10 seconds and then return to neutral. Repeat on the left side. Perform this exercise a total of three times on each side.

 

5)     Upward Pelvic Thrust: lie on your back with your legs together and your knees bent to 90 degrees. Keep your arms at your sides and palms downward. Slowly raise your bottom up off the floor until you are forming a straight line with your body from your shoulders down to your knees. Hold this position for 10-15 seconds and then return to neutral. Repeat two more times. 

 

If you are experiencing back pain, we can help. Irving Park Chiropractic is a top chiropractor in Chicago that has been providing quality service to the community for over a decade.

As a member of both the Illinois Chiropractic Society and American Chiropractic Association, we are trained in the latest healing techniques and treatment methods. Call Irving Park Chiropractic today at (773)880-0880 or schedule an appointment online, to get out of pain and back to what you love doing, faster!