Many of you have had to make drastic changes to your work environment and schedule due to the recent COVID-19 pandemic and its effect on businesses. If you are fortunate enough to still be able to work from home, you may be faced with even more difficult challenges. Makeshift offices and easy access to distractions can pose problems with posture and productivity. Today, I have the solution. The 10 best COVID-19 work from home posture and productivity tips. There are 5 posture and 5 productivity.

Posture

• Resist the temptation to work from your bed or on the couch. These locations offer little to no back support and will compromise healthy spinal function.

• Find a chair that has back support. A bar stool at the kitchen counter is an example of a poor choice. If you don’t have a desk chair, try a dining room chair. A rolled up towel or small pillow behind the lower back will help with creating more lumbar support. If you are having a hard time finding something appropriate here, maybe try creating a standing workstation from a counter.

• Use boxes, books, or storage containers to get your computer monitor to be at eye level. This will reduce the amount of strain on your neck, upper back, and shoulders. Avoid using your laptop on your lap, go figure right? They should rename it.

• With the new addition of your monitor stand, if you are working from a laptop computer, you will need a wireless keyboard and mouse to prevent reaching and over-elevating your arms and shoulders.

• Make sure to stand, stretch, and take frequent breaks to keep your body relaxed. Try these –> http://www.ezellchiropracticllc.com/best-desk-stretches-to-keep-you-balanced/

Productivity

• Start your day like you normally do. Wake up at the same time. Start work at the same time. Make your coffee, do your workout. Keep it consistent.

• Dress up! Brush your teeth! This determines your mindset, as well as number 1. Working from your pajamas might sound comfortable but your mind isn’t used to it and it can actually throw you off.

• Have a defined schedule. Plan your breaks and set a reminder for them. Take a whole 30 minutes for lunch (or however long it usually is). Finish at a certain time and don’t be tempted to come back to it until you start working again!

• Protect your workspace. Get the lighting right, shut the door, bring what you will need and get it close to you. Talk to your family members about your work time hours and have them commit to respecting them.

• Limit distractions. Try using a sound machine, looping ambient noise or pleasant sounds on a speaker. Alexa and Google assistant both have many skills that can play your favorite with a simple request. Just one bark from your neighbors dogs can break your train of thought and set you back 5-10 minutes. Another good habit is to pick a workspace that has no TV in it so that there is no temptation to binge Ozark on Netflix while working.

These are the 10 best COVID-19 work from home posture and productivity tips to help keep you pain free and productive!

Learn how to protect yourself from the Corona Virus with the CDC recommendations here –>https://www.cdc.gov/coronavirus/2019-ncov/prevent-getting-sick/prevention.html

If you find yourself needing advice from a chiropractor during the COVID-19 pandemic, Dr. Ezell is available in the office and via telehealth.

Yours in optimal health,

Dr. Glenn Ezell

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You may have heard about a growing epidemic occurring among today’s youth and even into the adult population called “text neck”. It’s caused largely in part due to the desire and necessity to use smartphones, tablets, and computers in this day and age. I refer to it as forward head posture in my practice. Call it what you will, but it’s leading to serious health issues.

When you look at the neck from the side position, it should form a C-shaped curvature. This is sometimes hard to notice without visualizing it on an x-ray. This curve is known as a “lordosis” and is essential in the normal functioning of the neck and the spinal nerves that exit there. Keeping the head and neck in a downward position for an extended period of time can have serious consequences.

Most commonly these consequences will include neck and upper back pain, tightness, stiffness, numbness, tingling, headaches, and migraines. If text neck is left untreated, this can lead to irreversible damage. This includes premature spinal degeneration (arthritis), weakening of the disc, and even nerve damage.

Research shows that each inch that your head moves forward from the center of your shoulders will double the weight of what your head normally weighs. That creates a tremendous amount of tension, pressure, and compression on the neck and upper back.

The longer this problem persists, the worse the consequences will be. It is nearly impossible to return the neck to a normal position without the aid and advice of a medical professional like a corrective care chiropractor. We have had great success in correcting these issues and restoring proper health in our office. I look forward to helping you and your family achieve your health goals.

Yours in health,

Dr. Glenn Ezell

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Tennis Elbow

Recently I’ve had quite a few patients come in with elbow pain. The most common presentation so far has been lateral epicondylitis or tennis elbow. Pain on the other side of the elbow can be associated with medial epicondylitis or golfer’s elbow.

You do not have to play tennis to get tennis elbow. Tennis elbow is most commonly a repetitive type stress injury, meaning repeating the same motion or stressful event over and over again. This leads to chronic stress at the elbow.

That leads me to my next point, this process is very rarely acute! This means that it had to be building up for a long period of time. It is highly likely that this results in no major tearing in the tendons at the elbow. Sure there is micro damage that occurs but that happens in any stress to the body.

Tennis elbow involves overuse of the arm extensor muscles, usually leading to pain, tightness, and restriction at the outside of the elbow joint. These symptoms can travel up or down the arm as well depending upon the presentation. These patients will often feel pain when shaking hands, picking up items, unscrewing lids, and any contraction of the extensor muscles.

The most common mechanisms of injury are things like using a mouse for work all day, painting, playing guitar, cooking, racket sports, golf, and crafting. All of these require grasping an object and mostly in a palm down direction, leading to direct overuse of the extensor muscles.

There are many treatment options available. Medication and injections can temporarily reduce pain leaving the problem to get worse while damaging the tissues. Soon after they wear off, the pain will return and possibly be worse. Surgery should be reserved as a last resort option. As a patient, you need to treat the source of the issue and correct the reasons why it got there in the first place.

Through chiropractic treatment in my office, I start with examining the biomechanical chain. Everything from the neck, shoulder, elbow, and wrist needs to be evaluated. Oftentimes, issues can arise due to weak links somewhere along this chain, causing a compensation at the elbow. I will adjust the elbow and specifically the radial head to restore normal joint motion. Next I focus on treating the tissues directly with Active Release Technique and instrument assisted soft tissue scraping. Once the joints are functioning properly and the tissues are free of adhesions the patient may begin rehabilitating with a special tool.

If you think you have similar symptoms and would like to see if you qualify for chiropractic care, please call my office and ask for an appointment with me. I look forward to helping you achieve your health goals.

Yours in health,

Dr. Glenn Ezell

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Low Back Pain While Sitting? Try This!

• Have you ever had low back pain while sitting in your car, the office, or at home? If so, it could be due to the lack of support for your normal lumbar curvature (lumbar lordosis).
• Having too much, or too little curve in your lower back can cause pain and problems.
• When seated, without proper posture, the low back tends to slouch and flex (bend forward) putting abnormal strain on the joints, ligaments, and muscles of the lower back.
• For most people who work at a desk, this often happens, no matter how great of posture you have, your back will get fatigued after hours of being seated.
• Another common place this occurs is at home on the couch or in a chair which often times offers little to no support for the back.

The Solution:

• A lumbar support that is firm enough to cradle your back and keep it in a more neutral position.
• In a quick fix, or a budget situation, used a rolled up towel and place it in the small of your lower back.
• For a more permanent and lasting solution, purchase a lumbar support to affix to your chairs or car seat.

• Lumbar supports are effective in combination with chiropractic care for the treatment and solution of low back pain and discomfort.
• To broaden and fine tune your desk posture, look back to this post → “Reduce Neck And Back Pain At Your Desk”

As always, feel free to share this post if you found it helpful and reach out to me if you have questions or would like to come in for an examination

Yours in optimal health,

Dr. Glenn Ezell

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Put Your Best Foot Forward

Believe it or not but your feet play a vital role in how your entire body functions, from the ground all the way up! A study was performed and the results showed that 77% of those examined had moderate to severe flatness of their feet! That means that roughly less than a quarter of the population has a proper arch to the foot!

Let’s discuss the arches of the foot. (YES! There are THREE!) All three arches combine to form the “plantar vault“.

1. Medial longitudinal arch (inner)
2. Lateral longitudinal arch (outer)
3. Transverse metatarsal arch

Most people have heard of “pronation“, so what is it? Over pronation happens when the arches of the feet become flattened out and the foot rolls inward.

Here are the 5 RED FLAGS of over pronation:

1. Foot flare (toe out)
2. Internal knee rotation (the knee doesn’t line up straight over the foot, it turns inward)
3. Bowed achilles tendon
4. Flat foot (look for collapse of fabric along the inner portion of a shoe)
5. Uneven shoe wear

What types of foot problems can this create?

1. Plantar fascitis
2. Bunions/hammer toes
3. Tendonitis
4. Heel spurs
5. Arthritis

Not only are these detrimental for your foot health, it can also affect the rest of your body! This can lead to ankle, knee, hip, pelvic, and spinal issues.

How can a chiropractor help you with these problems?

• Here in our office, we first start by using a state of the art foot scanner to evaluate your feet. It generates a number of different types of data for the doctor to review.
• We then continue by doing a comprehensive foot exam and spinal exam to check for further issues.
• Finally, the doctor may recommend x-rays to evaluate further how orthotics can best help your feet and the rest of your body. 

The type of orthotic prescribed depends on several factors including:

• age
• type of activity/work performed
• level of intensity performed
• type of shoe

Special considerations are made for people who wear dress shoes and tight fitting flats. These people often get 1/2 or 3/4 length orthotics to fit properly. We have a special set for women’s heels up to 2 inches. We also have the ability to create orthotic flip flops.

If you’d like to get checked, all you need to do is call to set up an examination. Our foot scanner is used complimentary to your first visit at no extra charge.

Yours in health,

Dr. Glenn Ezell

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Reduce Neck and Back Pain At Your Desk

• Working as a chiropractor for years, I have found that there are several specific things that tend to cause pain in most individuals. One of the most common is poor desk and workstation ergonomics. In this post I will share with you some of the best ways to reduce neck and back pain at your desk.

• Your workstation should be set up in a way that is easiest on your body, particularly, your spine. The average american sits for an average of 13 hours a day. That’s a whopping 54% of your day! You’re going to want to make sure that you are sitting and working in the best way possible, otherwise you could end up with chronic neck and back complaints stemming from postural distortions, arthritis, and muscle imbalances.

The best tips to reduce neck and back pain at your desk:

1. Feet flat on the floor. Stay away from propping your legs up on a stool or chair as this will cause strain on your lower back. Crossing your legs will twist the pelvis.
2. Thighs 90 degrees to floor or slightly downward. To change this, you will have to use the elevation function on the chair. For shorter individuals, you may need to use a step stool under your feet.
3. Rock your pelvis forward to sit up tall. When done properly, you will feel as if you are sitting more on your “butt bones”, which will allow for a natural arch in your lower back.
4. Shoulders retracted and down. As stress levels rise, the shoulders tend to migrate up, leading to tightness in the neck and back. Prevent rounding by gently holding shoulder blades together.
5. Forearms at 90 degrees to body. Modified by positioning keyboard and mouse at the appropriate level. Too high and this will cause the shoulders to rise, leading to number 4.
6. Monitor at exactly eye level, straight ahead. The slightest tilt of your neck in a downward position will cause pain in the neck. Your chin should be parallel to the floor. Use books or a stand to prop it up. Do not have the head in a turned position for a long period of time.
7. Use a lumbar support if your back gets fatigued. If your find your back getting worn out from sitting up, purchase a lumbar support that will aid in keeping the natural arch in your back.

Other important factors include taking your wallet out of your back pocket and taking frequent breaks to stretch and get up to move around.

Yours in health,

Dr. Glenn Ezell

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