Resources:

Good websites for workstation set-up are:http://www.ergoergo.info/index.html

http://www.ergonomics.com.au/pages/400_useful_info/420_how_to_sit.htm

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www.lancs.ac.uk/depts/ safety/section.13/app_7.htm

1. Seat back2. Lumbar support3. Height adjust4. Tilt adjust5. Feet flat on floor

6. Clear room for movement under desk7. Elbows @ 90 -100o8. Wrists straight and relaxed9. Monitor position10. Space to rest the wrists

www.lancs.ac.uk/depts/ safety/section.13/app_7.htm

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Ten tips for improving posture and ergonomicsIntroduction to posture and back supportOver time, poor posture may be caused by habits from everyday activities such as sitting in office chairs, looking at the computer, driving, standing for long periods of time, or even sleeping. Poor posture can easily become second nature, causing or aggravating episodes of back pain and damaging spinal structures. Fortunately, the main factors affecting posture and ergonomics are completely within one’s ability to control and are not difficult to change. The following guidelines suggest several ways to improve posture and ergonomics, especially for people who work sitting in an office chair for most of the day.

1. Know the warning signs of back pain caused by poor ergonomics and posture. Back pain may be the result of poor ergonomics and posture if the back pain is worse at certain times of day or week (such as after a long day of sitting in an office chair in front of a computer, but not during the weekends); pain that starts in the neck and moves downwards into the upper back, lower back and extremities; pain that goes away after switching positions while sitting or standing; sudden back pain that is experienced with a new job, a new office chair, or a new car; and/or back pain that comes and goes for months.

2. Get up and move. As muscles tire, slouching, slumping, and other poor postures become more likely; this in turn puts extra pressure on the neck and back. In order to maintain a relaxed yet supported posture, change positions frequently. One way is to take a break from sitting in an office chair every half hour for two minutes in order to stretch, stand, or walk.

3. Keep the body in alignment while sitting in an office chair and while standing. Distribute body weight evenly to the front, back, and sides of the feet while standing. While sitting in an office chair, take advantage of the chair’s features. Sit up straight and align the ears, shoulders, and hips in one vertical line. Any single position, even a good one, will be tiring. Leaning forward with a straight back can alternate with sitting back, using the back support of the office chair to ease the work of back muscles. Also be aware of and avoid unbalanced postures such as crossing legs unevenly while sitting, leaning to one side, hunching the shoulders forward or tilting the head.

4. Use posture-friendly props and ergonomic office chairs when sitting. Supportive ergonomic “props” can help to take the strain and load off of the spine. Ergonomic office chairs or chairs with an adjustable back support can

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be used at work. Footrests, portable lumbar back supports, or even a towel or small pillow can be used while sitting in an office chair and while driving. Using purses, bags, and backpacks that are designed to minimize back strain can also influence good posture. Proper corrective eyewear, positioning computer screens to your natural, resting eye position can also help to avoid leaning or straining the neck with the head tilted forward.

5. Increase awareness of posture and ergonomics in everyday settings. Being aware of posture and ergonomics at work, at home, and at play is a vital step towards instilling good posture and ergonomic techniques. This includes making conscious connections between episodes of back pain and specific situations where poor posture or ergonomics may be the root cause of the pain.

6. Use exercise to help prevent injury and promote good posture. Regular exercise such as walking, swimming, or bicycling will help the body stay aerobically conditioned, while specific strengthening exercises will help the muscles surrounding the back to stay strong. These benefits of exercise promote good posture, which will, in turn, further help to condition muscles and prevent injury. There are also specific exercises that will help maintain good posture. In particular, a balance of trunk strength with back muscles about 30% stronger than abdominal muscles is essential to help support the upper body and maintain good posture.

7. Wear supportive footwear when standing. Avoid regularly wearing high-heeled shoes, which can affect the body’s centre of gravity and change the alignment of the entire body, negatively affecting back support and posture. When standing for long periods of time, placing a rubber mat on the floor can improve comfort.

8. Remember good posture and ergonomics when in motion. Walking, lifting heavy materials, holding a telephone, and typing are all moving activities that require attention to ergonomics and posture. It is important to maintain good posture even while moving to avoid injury. Back injuries are especially common while twisting and/or lifting and often occur because of awkward movement and control of the upper body weight alone.

9. Create ergonomic physical environments and workspaces, such as for sitting in an office chair at a computer. It does require a small investment of time to personalize the workspace, home, and car, but the payoff will be well worth it. Undue strain will be placed on the structures of the spine unless the office chair, desk, keyboard, and computer screen, etc. are correctly positioned.

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10. Avoid overprotecting posture. Remember that it is important to maintain an overall relaxed posture to avoid restricting movements by clenching muscles and adopting an unnatural, stiff posture. For individuals who already have some back pain, it is a natural tendency to try to limit movements to avoid the potential pain associated with movement. However, unless there is a fracture or other serious problem, the structures in the spine are designed for movement and any limitation in motion over a long period of time creates more pain and a downward cycle of less motion and more pain, etc.

By: Kelly Andrews, DChttp://www.spine-health.com/topics/conserv/posterg/posture01.html

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Sternal Breath InstructionsPreparation: This only needs to be done initially so that you learn how to breathe efficiently and with control. You can use this exercise whenever you feel your breathing pattern has become disordered. All of the breathing in the following exercises should be done through the nose (unless the nose is completely congested). Preferably have a friend or relative observe you and read the instructions to you, as you will not be a good judge of your own actions at first.

1. Lie down on a firm bed or carpeted floor. Place one hand on the top of your chest over the sternum (breast

bone) and the other over the upper abdomen, just below the ribs. Lying down removes “postural imperatives” and

habits imposed by the force of gravity. It makes the process of learning this first step easier.

2. Protrude your abdomen (stick your stomach out) without worrying about your breath. Then let the

abdomen relax (fall). Repeat as often as necessary to feel that you have easy control over this action. Some people

are shy about doing this as they think it makes them look fat. It may take a little practice to overcome this

inhibition.

3. Abdominal Breathing . Repeat step 2 but this time “breathe into the abdomen.” Use your hands to monitor

the action. Be especially aware of the least motion of the upper chest. Ideally it should not move at all. People

with disordered breathing tend to use the upper chest automatically and may have some difficulty doing pure

abdominal breathing at first. Breathe out by simply letting the abdomen fall. This should not be a forced

exhalation. Placing a soft weight like a 1kg bag of rice on the upper abdomen gives good feedback for this exercise.

Relaxing your arms above the head places upper chest muscles at a disadvantage and makes abdominal breathing

easier. Repeat the abdominal breath as often as necessary to feel that you have easy control over the action.

4. Yogic Breathing . Repeat step 3 but this time, when you have breathed fully into the abdomen continue by

taking a full breath into the upper chest. That is, first your abdomen will rise and then the upper chest will rise.

When you release the breath let the abdomen fall first and then the chest. Do not combine the actions. This teaches

independent control of the muscles involved in these two types of respiration. Repeat 10 times, pausing briefly

between breaths. Do not breathe rapidly otherwise you will hyperventilate and feel light headed. As you become

proficient at this you should extend the time taken for both the in- and out-breaths by lightly constricting the throat.

You can also extend the pause between the breaths. This prevents sensations of hyperventilation.

5. As a preparation for moving on to the postural exercise try:

a. Sitting with your hands on your head and doing the abdominal breathing, and,

b. Sitting in a seat with arms where you can brace your forearms on the chair arms. In this position push down

with your arms like you were going to lift yourself up. Your upper chest breathing muscles are now fully

occupied and it should be easier for you to practice breathing with the abdomen.

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Sternal Breath:

The Sternal Breath exercise is NOT a recommended way to breath but a means of reminding your muscles and

joints of the correct posture for sitting and standing. Once you have achieved this posture you can use Abdominal

Breathing for most activities.

1. Sit or stand for this exercise. Being in front of a mirror is helpful but not necessary. It is useful to practice

this exercise both seated and standing as there are different postural demands/responses in play. Place your hands

over the upper chest and upper abdomen.

2. Take a deep breath into the top of the chest. Expand as far as it will reasonably go and then hold the breath.

You may not be able to hold your breath for long. Many Upper Chest Breathers are also chronic hyperventilators

and this leads to a reduced capacity to hold the breath. Note where your eyes are looking. If they are looking at the

corner of the ceiling then you probably have a problem with forward head carriage. This is common in Upper Chest

Breathers. When the head is habitually carried in a forward position the neck is tilting forward. To compensate

(and bring our eyes level) we extend through the neck (especially at the base of the skull). When we lift the chest

with a sternal breath the head and neck move backward and we are left looking upward until we correct for the new

posture. Make sure your eyes and chin are level.

3. With the breath held in, focus your attention on the top of the sternum and do not allow it to move. Without

breathing out, relax the neck by wobbling the head and let the shoulders drop. Keeping the sternum up, breath out

half way using an abdominal breath (ie draw the abdomen in). At first you will probably drop the top of the chest

and you may not even notice because it is a habit. Observe carefully.

4. Repeat steps 2 and 3 for another two breaths.

5. Once you have positioned the sternum and relaxed in the position you can try a few slow breaths focusing

on the abdomen. That is, once the sternum is in the right place and the muscles are relaxed there is no need to

further inflate the chest.

REMEMBER that this is NOT a normal breathing pattern. It is a stretching and re-educating process. When you

have mastered the positioning of the sternum you can practice normal abdominal breathing without inflating the

upper chest.

The Sternal Breath exercise should be repeated at least twice a day and preferably whenever you find yourself slumping.

© Paul Doney 2005

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