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Reduce pain and prevent injury by improving your workspace

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How to optimize your workstation and posture to prevent pain and injury.

In the modern work world many of us spend our days sitting at a desk in front of the computer.  The human body however was not designed for this sedentary lifestyle and will get stiff and sore from lack of movement.  Even if you are active outside of work, sitting at a desk with poor setup and slouched posture can give you chronic aches and pains or exacerbate existing injuries.

Some common complaints that could be related to your posture include:

  • Neck pain and stiffness
  • Headaches
  • Numbness or tingling in the arms or hands
  • Shoulder pain
  • Upper back stiffness
  • Low back pain
  • Sciatica

Making some simple ergonomic adjustments to your workstation can help you feel more comfortable during and after your work day:

  • Ensure you have a good chair that is comfortable for you and adjusted properly.  Ideally you should be sitting with your buttocks to the back of the chair so that you are leaning against the backrest.  You may need to adjust the lumbar support or add a rolled up towel or small pillow behind the small of your back to support your spine’s natural curve.
  • Sit with both feet flat on the floor and the knees bent to about 90 degrees.  Adjust your chair height accordingly or add a stool under your feet if you can’t touch the ground.
  •  Adjust your computer monitor so that your screen is at eye level.  This can be as easy as putting a book underneath to raise it up.  You should not have to look down or strain to see your computer.
  • Have your keyboard at a comfortable height so that your elbows are bent to approximately 90 degrees and you are not reaching forward.  If you have a laptop, consider using an external keyboard so that you type in a neutral position.
  • Adapt your workstation to fit you.  Move things that you use frequently throughout the day (such as the phone, files, etc.) to a location that is easy to access so that you don’t have to reach or move awkwardly to get to them.  This will help you avoid sprains and strains from poor movement patterns.

Even with the perfect ergonomic setup, poor posture can catch up to you.  Some common habits to AVOID are:

  • Crossing your knees.  Sitting in this position twists your pelvis and lumbar spine, putting extra strain on the muscles, joints, and ligaments.  While it may feel good temporarily, you probably need to keep switching positions to stay comfortable because your body is not in a neutral position.
  • Perching on the front of your seat.   While you may think it is good to try to hold yourself up straight without using the backrest it is not realistic to do this for an 8 hour day.  Your postural muscles will fatigue quickly and you will end up slouching and feeling sore.
  • Leaning your shoulders forward and head down to look at your computer.  Think of all the extra strain you are putting on your neck and shoulder to hold your body in this position!  Try to remind yourself to sit up tall – Think shoulders down and back and head up.  Your spine should feel long and supported, but not rigid.

It is also important to stay active throughout the day and break up long periods of sitting in one position.  Here are some ideas to keep you limber throughout the day:

·       Set an alarm to get up and move every 20-30 minutes.  This could be as simple as standing up to do some stretches, taking a quick walk around the office, a washroom break, or going to get some water.  Interrupted sitting is the best way to prevent tightness from building up in your spine and soft tissues

·       Stretch at your desk.  There are lots of simple movements and stretches you can do as you work to keep your body feeling good.  Try to remember to move a little bit at least every 15-20 minutes.  Try stretching your neck side to side, moving your head gently in different directions, rolling your shoulders backwards, squeezing your shoulder blades together, stretching your legs out in front of you, and moving your feet and ankles.

We hope these tips have been helpful and have given you ideas that you can incorporate into your daily life.  Do not hesitate to call us and make an appointment.  An in depth one-on-one assessment with one of our physiotherapists will help address your specific needs for injury prevention or management.

Written by Stephanie Connolly

Click to visit Pursuit Physiotherapy.

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Education

40 Canadian professors urge Trudeau government to abolish DEI mandates

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From LifeSiteNews

By Clare Marie Merkowsky

“Many agree with us – including senior, tenured faculty – but will not speak publicly for fear of repercussions”

Dozens of Canadian professors have joined together to call for an end to the pro-LGBT diversity, equity, and inclusion (DEI) mandates in universities. 

In a May 24 letter to Parliament, 40 Canadian university professors appealed to Prime Minster Justin Trudeau’s Liberal government to abandon DEI initiatives in universities, arguing they are both ineffective and harmful to Canadians.  

“While some may view this as a weakness, we hope most will see it simply as an act of conscience from academics no longer able to remain silent,” the professors began.  

“These policies disproportionately punish small institutions, are not supported by evidence, employ flawed metrics with no end goal, and are unpopular with the public who funds the research,” the letter explained.  

“Many agree with us – including senior, tenured faculty – but will not speak publicly for fear of repercussions,” the letter revealed. “Specifically, they are scared even to question Tri-Council policies relating to equity, diversity, and inclusion (EDI).” 

Currently, DEI quotas are mandated across Canada through the Canada Research Chairs program. Under the program, universities must meet specific hiring requirements, skewed in favor of racial minorities and those who identify as “LGBT.”

The letter cited various studies which revealed that the DEI mandates not only harm universities but lead to more discrimination.   

The professors referenced a case at Laurier University in Ontario where the institution sought to hire six black and six indigenous faculty. 

“During the process, an informal outside inquiry made on behalf of a promising black candidate had to be rebuffed because black people were ineligible,” the letter explained. “This open racial discrimination in the name of fighting systemic racism is one concrete example of negative impacts of EDI.” 

Similarly, a February research report from Wilfrid Laurier University social scientist David Millard Haskell, a signatory of the letter, found that there is “no evidence that EDI reduces bias or alters behavior.” 

“In fact, DEI interventions have been shown to do harm by increasing prejudice and activating bigotry,” the letter declared. 

The professor’s recommendation comes as Trudeau recently pledged $110 million of taxpayer money to hire DEI consultants tasked with looking into a supposed problem of “racism” in Canada. 

Indeed, the Trudeau government has spent over $30 million on DEI-affiliated contracts among many federal ministries since January 2019. 

This has led to an increase in woke ideology creeping into all parts of society. As LifeSiteNews reported recently, the University of British Columbia (UBC) Vancouver campus posted an opening for a research chair position that essentially barred non-homosexual white men from applying for the job. 

Signatories:

Geoff Horsman, PhD
Associate Professor of Chemistry & Biochemistry, Wilfrid Laurier University

David Haskell, PhD
Associate Professor of Digital Media & Journalism, and Religion & Culture, Wilfrid Laurier University

Zachary Patterson, PhD
Professor, Concordia Institute for Information Systems Engineering, Concordia University

Stephen Lupker, PhD
Professor of Psychology, Western University

Lawrence M. Krauss, PhD
President, The Origins Project Foundation
Foundation Professor, School of Earth and Space Exploration, Arizona State University, retired

Kirsten Kramar, PhD
Mount Royal University

Stephen Quilley, PhD
Associate Professor of Social and Environmental Innovation, University of Waterloo

Scott Davies, PhD
Professor of Leadership, Higher and Adult Education, University of Toronto

Edward Vrscay, PhD
Professor Emeritus of Applied Mathematics, University of Waterloo

Martin Drapeau, PhD
Professor of Counselling Psychology and Psychiatry, McGill University

Frances Widdowson, PhD
Political Science professor

Brian F. Smith, PhD
Professor of Business and Economics, Wilfrid Laurier University

Christopher Dummitt, PhD
Professor of Canadian Studies, Trent University

Altay Coskun, PhD
Professor of Classical Studies, University of Waterloo

Ron Thomson, PhD
Professor and Chair of Applied Linguistics, Brock University

Chet Robie, PhD
Professor of Organizational Behaviour & Human Resource Management, Wilfrid Laurier University

Mark Collard, PhD
Canada Research Chair in Human Evolutionary Studies and Professor of Archaeology, Simon Fraser University

Janice Fiamengo, PhD
Professor of English, University of Ottawa, retired

Philip Carl Salzman, PhD
Professor Emeritus of Anthropology, McGill University

Laurence Klotz, CM, MD, FRCSC
Professor of Surgery, University of Toronto
Sunnybrook Chair of Prostate Cancer Research
Chair, Council for Academic Freedom at University of Toronto (CAFUT)
Member, Order of Canada
Division of Urology, Sunnybrook Health Sciences Centre

Brad Fedy, PhD
Associate Professor, School of Environment, Resources and Sustainability, University of Waterloo

Scott Smith, PhD
Professor of Chemistry & Biochemistry, Wilfrid Laurier University

Henry Wolkowicz, PhD
Professor of Combinatorics and Optimization, University of Waterloo

Gail S. K. Wolkowicz, PhD
Professor of Mathematics and Statistics, McMaster University

François Charbonneau, PhD
Associate Professor, School of Political Studies, University of Ottawa

Rima Azar, PhD
Associate Professor of Health Psychology, Mount Allison University

Douglas W. Allen, PhD
Burnaby Mountain Professor, Department of Economics, Simon Fraser University

Rachel Altman, PhD
Associate Professor, Department of Statistics and Actuarial Science, Simon Fraser University

Alexandra Lysova, PhD
Associate Professor, School of Criminology, Simon Fraser University

Richard Frank, PhD
Associate Professor, School of Criminology, Simon Fraser University

John Craig, PhD
Professor, Department of History, Simon Fraser University

Dennis Sandgathe, PhD
Senior Lecturer, Department of Archaeology, Simon Fraser University

Mike Hart, PhD
Professor, Department of Biological Sciences, Simon Fraser University

William McNally, PhD
Professor of Finance, Wilfrid Laurier University

Yannick Lacroix, PhD
Professor of Philosophy, Collège de Maisonneuve

Julie Guyot, PhD
Professor of History, Cégep Édouard-Montpetit

Leigh Revers, PhD
Associate Professor, Department of Chemical & Physical Sciences, Institute of Management for Innovation, University of Toronto

Rob Whitley, PhD
Associate Professor of Psychiatry, McGill University

François Caron
Professor of Chemistry, Royal Military College of Canada, Kingston
Emeritus Professor, Laurentian University

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Alberta

Alberta government’s new smartphone restrictions won’t eliminate digital distraction in classrooms

Published on

From the Fraser Institute

By Paige MacPherson and Tegan Hill

Research has shown that simply having a smartphone nearby is enough to distract students from completing a task, and that it takes students 20 minutes to regain focus on learning after being distracted. And when schools removed smartphones from the classroom in the United Kingdom, Belgium and Spain, learning outcomes improved, especially for underperforming kids.

According to a new directive from the Smith government, beginning next September there will be restrictions on smartphones in Alberta schools. While the directive is light on details, one thing is clear—given mounting evidence that smartphone distraction can hinder academic performance, unless the province (or individual school authorities) ban smartphones in the classroom, students will continue to suffer the consequences.

Indeed, research has shown that simply having a smartphone nearby is enough to distract students from completing a task, and that it takes students 20 minutes to regain focus on learning after being distracted. And when schools removed smartphones from the classroom in the United Kingdom, Belgium and Spain, learning outcomes improved, especially for underperforming kids.

Moreover, the latest Programme for International Student Assessment (PISA) report found a clear connection between smartphone distraction and declining student achievement, particularly in math. Specifically, 80 per cent of Canadian students report being distracted by the devices of other students in math class—and students who were distracted by smartphones in math class scored 15 points lower on PISA math tests than those who were not distracted. (PISA equates a 20-point drop in student test scores with one year of lost learning.)

Again, this is not just students distracted by their own devices, which are obvious attention-zappers for kids and teens. This is students distracted by the devices of other students. The research on digital distraction and its impact on student achievement makes clear that only a smartphone ban—with very few exceptions—will save kids from digital distraction.

And notably, Alberta’s PISA math scores have fallen 45 points in the last two decades, from 2003 to 2022, which PISA equates with more than two years of lost learning, with the decline predating COVID school closures.

The empirical evidence against smartphones in schools is mounting. But it’s also common sense, and people understand. The Alberta government’s own survey revealed that 90 per cent of more than 68,000 respondents—including parents, teachers, students and principals—had concerns about phone use in schools. This is consistent with other public opinion research in Canada. One survey showed 80 per cent of Canadians support banning phones in public schools. Another found that 51 per cent of Albertans said that phones should be banned in K-12 classrooms, and another 40 per cent said they should not be allowed unless directed by a teacher.

In 2019, the Ontario government issued a similar directive restricting smartphones in K-12 schools, which was nearly pointless because the government left the specifics up to school boards (just like the Smith government is now leaving the specifics up to school authorities in Alberta). Without being able to point to an overarching policy, Ontario teachers said they spent too much time surveilling and nagging in class, and many stopped trying altogether.

In its directive, the Smith government indicated there will be exceptions not only for reasonable health and medical needs (e.g. blood sugar monitoring) but also for “learning needs, and for educational purposes.” To actually eliminate digital distraction in the classroom, the provincial education ministry must support school authorities, who must support principals, who must support teachers to help enforce an actual ban.

While we should be skeptical of reflexive government “bans” in general, smartphones clearly impede student learning and socialization in schools. Banning smartphones in K-12 public government schools is the right move. But a patchwork approach, which accommodates endless exemptions, won’t free Alberta classrooms from the negative effects of digital distraction.

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