Bone and Joint Decade National Awareness Week

During “Bone and Joint Decade National Awareness Week,” October 12-20, the American Chiropractic Association (ACA) and health care organizations world-wide urge you to take steps to prevent musculoskeletal problems before they negatively impact your life. The Bone and Joint Decade is a global, multidisciplinary 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.

Spinal health, posture, and other lifestyle factors are important in the body’s ability to function optimally. The following advice can help improve and maintain your musculoskeletal health.

At the Office:
• Make sure your chair fits correctly. There should be two 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 rotate your hands ten circles in, then ten circles out. Put your hands in a praying position and then “pray” with the backs of your hands together, fingers pointed downward for ten seconds. Spread your fingers apart 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.
• Take breaks and alternate tasks that use different muscle groups.
• Arrange your desk so that everything is handy – phone, mouse, reference materials, and 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 the front. This helps alleviate low back pain or discomfort.
• 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:
• For mowing, use your weight to push the mower. Whenever possible, use ergonomically correct tools for the job.
• When raking leaves, use a scissors stance: right foot forward and left foot back for a few minutes; then reverse. Bend at the knees, not the waist, as you pick up leaves. Make piles small to decrease the possibility of back strain.
• If you shovel snow, push the snow straight ahead. Don’t try to throw it and walk it to the snow bank. Avoid twisting and turning motions. Bend your knees to lift. Let your legs and arms do the work, not your back. Take frequent rest breaks.

Playing Sports:
• Warm up slowly before a game. Do calisthenics, flexibility exercise, 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. 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.
• When traveling by air, check all bags heavier than 10% of your body weight. Overhead lifting of any significant amount of weight should be avoided. 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. Bring your legs in, and move your knees up and down.

While following these tips can lead to 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 the ability to heal after an injury.

For more information on Bone and Joint Decade efforts in the United States, visit www.usbjd.org.

With today's technology-driven, fast-paced society, it was only a matter of time before people started developing a condition called BlackBerry thumb. BlackBerry thumb is exactly what it sounds like: a repetitive stress injury of the thumb joints from doing the same types of actions or movements on a cell phone over and over again. You might have BlackBerry thumb if you have joint and wrist pain and inflammation, especially after using handheld devices. This article has some important tips on how to decrease your risk for this injury and what chiropractors can do to help.