Stress can trigger many conditions which can be harmful to one’s health. Anxiety is a normal human emotion which many people may experience at one point or another. There are many different forms of anxiety with varying intensities. A generalized anxiety disorder often involves stress or concern about everyday life events such as work problems, school exams, or making important decisions.Dr. Emily and Dr. Chris from Optimal Chiropractic in Post Falls have treated many patients dealing with stress and anxiety. Below are a few details about anxiety and tips to help treat it.Generalized anxiety can not only cause emotional symptoms, but physical as well. We often notice people who are anxious to be irritable or on edge, they may have an unrealistic view of an issue they are facing, or just be excessively concerned. Anxiety may cause muscle tension and headaches, sweating, nausea, and fatigue. An anxious person may also have difficulty concentrating on a task, and even have difficulty sleeping, especially when they cannot stop thinking about a situation.Anxiety can have many different causes, and has a different effect on people depending on their response to a situation. Some are able to remain calm in more stressful situations than others. Brain chemistry, family history, and environmental stressors may also be a contributor to the reaction many have to stress. If anxiety is caused by a specific event, the feelings generally go away once the event has passed.The feelings of anxiety can build and become worse, especially when more stressful life events occur at the same time. For example, the loss of a job may cause family and financial stress which can become more difficult to handle.It is important to remember that there are things you can do which can prevent or help control symptoms of anxiety. Here are a few examples:• Reduce the amount of caffeine and sugar consumed in the diet• Exercise and eat a balanced diet• Stress management techniques such as yoga, meditation, or deep breathing• Seek counseling, or talk with a friend or family member• Herbal remedies or come over-the-counter medications may be available (be careful, as some may actually increase anxious feelings)Along with lifestyle changes, regular chiropractic care can help reduce to muscle tension and stress brought on by anxious feelings. The doctors at Optimal Chiropractic utilize a variety of techniques to address not only the spine, but muscles and soft tissues all over the body. If you are located in North Idaho or the Post Falls area, give our office a call to see how chiropractic can help you manage your stress and anxiety symptoms.
Tension Headache
Headaches are a common presentation in the chiropractic office. There are many different types of headaches, each with their own triggers, symptoms, and treatment options. Tension headaches are one very common type of headache not caused by neurological factors, but by things we may experience on a daily basis. At Optimal Chiropractic we strive to help our patients understand the cause and effect of their lifestyle choices, and help them to reach their optimal health.Tension headache is defined as a mild to moderate pain in the head that is often described as a tight band around the head. They are the most common type of headaches found among adults, which may be occasional or chronic and will often vary in intensity. The pain is often located in the head, neck or eyes, and can radiate to different areas throughout the head, neck, and shoulders. Pain may get worse with added stress, fatigue, or environmental conditions. Headaches may become so severe or constant that they interfere with daily activities and sleep.Unlike migraine headaches, there are no neurological symptoms such as blurred vision. Light and noise sensitivity, nausea or vomiting are not generally associated with tension headaches.There are many different causes to this form of headache. It occurs when the neck and scalp muscles become tense, or contract. In many cases, however, the cause of tension headaches are unknown. Some common triggers for tension type headaches include:• Alcohol use and smoking• Caffeine (over consumption or withdrawal)• Sickness including the cold, flu, or sinus infection• History of jaw clenching, teeth grinding, or TMJ disorders• Eye strain, fatigue, or overexertion• Stress or anxiety• Poor posture• Injury or arthritis of the neck• Obesity or low physical activityPreventative measures may be some of the most important factors in reduction of tension headaches. Regular chiropractic care can help reduce the number of tension headaches as well as the length of time a headache may last. Chiropractic adjustments help to ease stress, reduce tension in the muscles, improve posture, and restore nerve and blood flow to areas of the spine. Lifestyle changes including regular exercise, proper nutrition, adequate sleep, and stress reduction are other factors addressed in the chiropractic office.A mild to moderate tension headache may resolve on it’s on in a few hours. Some helpful tips would be to rest, use ice or heat back over the head and neck, or possibly take a warm shower to help relax the musculature. Over the counter medications are commonly used such as ibuprofen and other nonsteroidal anti-inflammatory drugs (NSAIDS). Prescription medication may also be used in more severe cases.If you are interested in learning more about this condition or want to know how chiropractic care can benefit you or someone you know, give us a call today at (208) 777-4305.
Ergonomics in the Workplace
Many jobs in our society require people to remain seated for eight or more hours every day. Uninterrupted sitting can be unhealthy and very harmful to the body which was made to move and be active.Here are a few important tips to improve the ergonomics of your workstation.
1. Sitting
Your chair should be adjusted to a height where your feet can be planted flat on the ground comfortably. The angle of your knees and hips should both be about 90o to reduce stress on the joints and soft tissues.When sitting back in your chair, don’t sit so far back that your knees are compressed against the front of the seat. This can cause poor blood flow and may cause damage to the tissues.Listen to what your parents told you when you were a child and DON’T SLOUCH. Not only can this cause unnecessary stress and compression in the spine, but it can make other necessary functions such as breathing more difficult. Finding a chair with good lumbar support is very important for the overall curve of the lumbar spine. Separate lumbar supports can also be purchased to add on to a chair, or simply rolling up a bath towel to place behind the back can be a good substitution.Try using an exercise ball rather than a chair at your desk. Be sure it is the right size and height to be able to see and type comfortably. The great thing about an exercise ball is that you can perform spinal mobility exercises throughout the day to help keep motion in the hips and spine which may help to decrease pain. Devices such as an Air Disc or Stability Disc are also a good option to add to a chair if an exercise ball is not an option.Don’t forget to get up and MOVE! Motion keeps the spine and other joints of the body healthy. Every 30-45 minutes you should be up and moving around. Even if it’s only in the room or your desk a few times.
2. Computer Display
Your computer monitor should be placed right at eye level about an arms length away from your face. Depending on the size of the monitor, you may need to move up or down a few inches, and possibly slightly further away. The goal is to not have to look up or look down at the screen to see your work and to avoid unnecessary eye strain. Laptop computers and tablets can be especially difficult to achieve the proper positioning since the screen and keyboard are both attached.One exception to the monitor height may be if bifocals have to be worn. In this case, the monitor should be adjusted to your comfort while avoiding being too high or low to avoid cervical spine strain.It is also important to make sure the computer is directly in front of you. When the monitor is placed off to the side, the soft tissue such as muscles and ligaments in your cervical spine are under increased strain. Be sure to adjust the writing size and colors when typing to make it easier to see. Balancing the brightness and tilt of the screen will also help to reduce strain on the eyes. Brightness of the screen should match that of the room or computer station surroundings.
3. Input Devices
Keyboard and mouse – height of the keyboard should be just on your lap so that the arms can hang down 90o or more. The shoulders should remain relaxed with the elbows to the sides. Wrists should remain in a neutral position. They should not be angled up or down, and should not be resting on the desk or keyboard. This may lead to stress on the carpal joints and possible compression leading to disorders such as carpal tunnel syndrome.The use of keyboard shortcuts or macros can be an asset and cut down on the repetition of typing. It is important to learn the memory of the keyboard so that you do not need to look down when typing. This will help to avoid anterior head carriage and additional stress on the upper back and cervical spine.The mouse should be placed close to the keyboard within easy reach. You should not have to reach up to the desk or over stretch to use the mouse. Try to avoid using your wrist to move the mouse back and forth, the motion should come mostly from the elbow. A small flick of the wrist can be used for moving short distances to help decrease stress to the carpal bones. Lastly, try switching hands with the mouse every now and then. It may take a while to adjust, but it will share the load.These are just a few ideas to help improve ergonomics in the workplace. Many offices have converted to standing workstations. It can often be difficult to adapt to being on your feet all day, but, in the long run, may have a more positive effect on posture and body mechanics.