The Chiropractic Doctors' Association of Hong Kong

World Spine Day

"WHAT IS WORLD SPINE DAY?

Taking place on October 16 each year, World Spine Day highlights the burden of spinal pain and disability around the world. With health professionals, exercise and rehabilitation experts, public health advocates, schoolchildren and patients all taking part, World Spine Day is celebrated on every continent."

- http://www.worldspineday.org/- http://www.worldspineday.org/


 

 

 


Office ergonomics 

Ergonomics is the science of establishing an ideal fit between a worker, their working environment and the tasks they carry out. Office ergonomics is about making sure that office employees have correct furniture, equipment and working conditions to be able to do their jobs effectively and comfortably. Employees who lack ergonomic office equipment can suffer a range of health complaints and workplace injuries such as pain or discomfort of shoulder, neck or back, tingling or numbness in hands, fingers or wrists, or even problems with vision. 

 

How do I set up my workstation ergonomically?

Chair
  • Support your spine and low back
  • Be set a height that enables you to keep your feet flat on the floor (or on a footrest)
  • Have arm rest
Desk 
  • Allow room for your knees, thigh and feet
  • Be raised or lowered to a level that keeps your keyboard and monitor at the correct height.
Monitor 
  • Your computer monitors should be in your direct line of sight, about 20-30 inches away from you. The top of the screen should be at or slightly below eye level. The monitor should be tilted at a 10-20 degree angle, and positioned to avoid glare from bright light.
Keyboard and Mouse
  • Your keyboard and mouse should be close to hand, so you don’t have to reach for them. Your keyboard should be on a flat surface. When you are typing or moving the mouse, keep your wrists straight and your arms close to your sides.
Other objects
  • Keep the items you use most frequently, like your telephone or documents within easy reach. Use headphones or microphones instead of holding  the telephone with your neck and shoulder.

 

The above information is just basic advice of office ergonomics, please contact the healthcare professions or office ergonomics specialists for further information. 


Protect your Spine! - How to use your smartphone

Everyday, practically everyone you see is on their cell phone spending time either on social media or playing games with neck flexed and bad posture. 

The typical weight of your head is around 10-12 lbs. Every 15 degrees of flexion increases double strain on the neck, up to 60 degrees gives a load on the neck of a 60 lb head.  In this position, most of the force on the discs can lead to early disc degeneration, herniation and neurological signs and symptoms.

Some tips for ergonomic use of your phone:

  • Stand or sit upright
  • Keep the phone at eye level.
  • Find a place to rest your elbows: like use the opposite hand
  • Use phone’s voice dictation instead of texting

 

And if you have any neck pain, stiffness or numbness and tingling in the arms, make sure you see your health care provider for an assessment.


Find a Chiropractor near your location

 


Useful resources

Streches

Useful Links

What is Chiropractic

http://www.cda.org.hk/index.php/chiropractic?lang=en

Conditions Chiropractic Can Help With

http://www.cda.org.hk/index.php/chiropractic_disease?lang=en

Frequently Asked Questions

http://www.cda.org.hk/index.php/chiropractic_faq?lang=en

 


 

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