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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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Red Deer

Red Deer teacher one of 7 in Canada to receive National Award for Teaching Excellence in Physical Education

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Scott Luck has been named as one of just seven recipients across Canada for the National Award for Teaching Excellence in Physical and Health Education presented by Physical and Health Education Canada

Whether it’s leading high-energy gym classes or helping students discover their passion for physical activity, PhysEd Specialist at École Central Middle Scott Luck has always focused on getting kids moving – and now, he’s being recognized for his efforts on a national level.

Scott has been named as one of just seven recipients across Canada for the National Award for Teaching Excellence in Physical and Health Education presented by Physical and Health Education Canada. The award honours exceptional teaching and leadership in promoting wellness and physical literacy in schools.

“I didn’t know that I was being nominated – I was extremely surprised when I was told I was a recipient,” said Scott. “I just go about doing my day-to-day and for others to consider me in that type of category is a big honour.”

While he had not met the other recipients before the awards ceremony, Scott said he was humbled to be in their company.

“To be grouped together with the other recipients is such an honour. They are all amazing individuals who do amazing things,” he said.

Scott’s journey to education wasn’t typical. Initially being accepted into a combined PhysEd and Education degree right out of high school, he was steered away from the field. Years later in his 20s, he returned to his calling and earned his After Degree in Education from the University of Alberta. He landed his first teaching job at the age of 28.

He began his career in Edmonton and quickly came to Red Deer teaching at Hunting Hills High School before joining École Central Middle, where he’s spent the past eight years helping students discover the joy of movement.

“I love being active. I love seeing kids be active, and figure out what they are good at. It’s extremely rewarding,” said Scott.

He believes physical and mental wellness are key to student success. “In order for a student to excel academically, they have to be well. Wellness for me is all about the balance between being physically active, mentally well, and the pursuit of happiness,” he said.

Amanda Wilson, Principal at École Central Middle, said Scott is an exceptional Phys Ed teacher who creates inclusive, high-quality programs that cater to widely diverse student needs.

“He adapts lessons using translation tools, tactile clues, auditory signals, and specialized equipment, ensuring all students, regardless of ability or challenges, can participate and experience success,” she said. “Scott goes above and beyond regularly for his students and for our school in the classroom as well as with extracurricular activities. He is instilling a lifelong love of physical activity, and transforming his students’ lives with his dedication and creativity and we are incredibly fortunate to have him at CMS.”

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Aristotle Foundation

The University of Saskatchewan is on an ideological mission

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Aristotle Foundation Home

By Peter MacKinnon

The program is part of an ideological crusade within our universities, one that includes identity-based admissions and faculty appointments, and discourages those who differ from speaking out or taking issue with its direction.

It needs to end

I must disclose my background here; I was employed by the University of Saskatchewan for 40 years including 13 years as president. The institution’s distinctive origins combined the development of liberal education with a responsibility to build the province’s agricultural industry, and it did the latter with world-class agricultural programs and research institutes, and with faculty and students of many backgrounds from around the globe.

Now, we are told, the academic personnel in this worldly environment require mandatory training on racism: an Anti-Racism/Anti-Oppression and Unconscious Bias Faculty Development Program. It is compulsory; those who decline its offerings will be shut out of collegial processes previously thought to be their right as tenured faculty.

It was earlier reported that the program emerged from collective bargaining at the initiative of the university’s faculty union; if so, this does not relieve the administration from responsibility; it signed the collective agreement.

“Program” is a euphemism. It is a propaganda module in which scholarly expertise and balance will not be found. It does not appear that the instructor has a university academic post and the program’s ideological hue is revealed in the two required readings, one by Idle No More co-founder Sheelah McLean whose theme is that the success of Saskatchewan’s white people is built on “150 years of racist, sexist and homophobic colonial practices.”

The second is by five “racialized” faculty who claim that Canadian university systems are rigged to privilege white people. Dissent, contrary views or even nuance are neither expected nor tolerated here. Opinions that are different are not on the reading list.

One participant, a law professor, was invited to leave after 30 minutes because he did not lend his voice to its purpose and orientation; he revealed that he was present because it was required. The purpose of the program is indoctrination and there is no room for dissent.

The program is part of an ideological crusade within our universities, one that includes identity-based admissions and faculty appointments, and discourages those who differ from speaking out or taking issue with its direction.

It is not present to the same degree in all of these institutions, but it is visible in most and prominent in many. It disparages merit, distorts our history and rests on the proposition that a white majority population has perpetrated a wide and pervasive racist agenda against others. It takes its conclusions as self-evident and not requiring evidence. It is authoritarian and intolerant, and should have no place in institutions committed to excellence and the search for truth.

The question, of course, is what is to be done. There is a view that “this too shall pass;” it is a fad that will recede in time.

But we must note, these are public institutions supported by tax dollars, and by the contributions of time and money by alumni and supporters. We should not tolerate their politicization and sidetracking of the academic mission in favour of the ideology on display here. The pushback should begin with governments and extend to others who care about these vital institutions.

But first the ideology must be recognized. There is no public uproar and little clamour from within the institutions; dissenting professors and students fear that negative professional and personal repercussions may follow. University-governing bodies stand down or away, not wanting to be involved in controversy. Resistance must come from outside the institutions: governments must insist that the propaganda must end, and they should be joined by alumni, supporters and the general public. The credibility of our universities depends on their willingness to say no.

Peter MacKinnon has served as president of three Canadian universities and is a senior fellow at the Aristotle Foundation for Public Policy. Photo: WikiCommons

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