Osteoarthritis is a common cause of disability and ongoing health issues in the US. Osteoarthritis (OA) is a health challenge for over 30 million in the US. This number continues to grow as computer and cell phone usage climbs in the US. How can we lessen the risk of developing osteoarthritis given the changes in our lifestyle?
Improve Your Ergonomics
The COVID-19 pandemic, outside of over half a million losing their lives, has increased the risk of developing OA. One of the bi-products of working from home is an increase in poor ergonomics. We have a tendency not to take how we sit as seriously when we are not at work. Some quick tips:
- Support your arms. Your neck and shoulders take the brunt of the weight if your arms aren’t supported correctly.
- Watch your head position. This was my issue. Make sure your head is supported by your neck without leaning forward or craning.
- Keep your posture upright. A posture that leans to the side or toward your monitor puts too much pressure on your vertebrae, causing OA symptoms over time.
- Keep your monitor at eye level. Make sure you don’t repetitively look up down or side to side.
- Make sure you can see your monitor. Plan on arm’s length distance away to minimize eye strain.
- Minimize monitor glare. Don’t place in front of a window or bright background.
- Use a headset on the phone, don’t prop it between your ear and neck.
- Keep your mouse and keyboard within reach. Having to regularly reach for either will put a strain on your back, contributing to OA.
- Rest your eyes regularly to give them a break.
- Make sure your chair is the right height. This might be hard if your workplace is on your bed or couch. Use a regular desk and office chair so your feet rest comfortably on the floor.
Improving your ergonomics can help you lessen the chances of getting OA in the first place.
Increase Your Activity
Most OA Low impact activities movement helps your body by giving gentle movement that will not create additional OA pain. Consult your doctor before starting any exercise program. Experts suggest walking, biking, and swimming as positive low-impact activities. I’ve found chair yoga on YouTube. “Standard” yoga proved to be too much when I started. Chair yoga has allowed me to keep moving while not hurting myself.
Lose Weight
Your joints, in this case, your back, are tied to the weight they are supporting. In addition to the overall health benefits of losing weight, there is also a correlation between losing weight and decreased pressure on those joints. Losing weight relieves some of the pressure off the joints, keeping osteoarthritis at bay.
See a Professional
The best way to ensure you are doing the right thing is to see a professional. Most see their doctor, but that is not always the best way. According to Abraham Maslow, “if all you have is a hammer, everything looks like a nail.” Doctors have their place, but other professionals such as chiropractors, are more skilled at holistic methods of dealing with OA symptoms. Chiropractors are also more skilled at helping you make good decisions and fend off OA over time.
Plan Ahead for Your Health
Changes you make now planning ahead, can help you keep OA at bay. OA symptoms can be managed, but if you already have it you are stuck.
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What plans can you implement today? How can you make changes today that will help you down the road? Contact me today and let me know what you are working on.