At least 70% of America's 30 million elementary school students use computers according to a recent article in the New Uork Times. As a result of this increased usage, many children suffer from the effects of working at computer stations that are either designed for adults or are poorly designed for children. Many of these students are developing chronic pain in the hands, back, neck and shoulders.

A recently published study by researchers from Cornell University found that 40% of elementary school children they studied used computer work stations that put them at a postural risk and the remaining 60% scored in a range indicating some concern.

Emphasis needs to be placed on teaching children how to properly use computer workstations.

Poor work habits and computer workstations that don't fit a childs body during the developing years can have harmful physical effects that can last a lifetime. There is a saying that has stuck with me concerning children. That is " so bend the twig so grows the tree". Parents need to be just as concerned about their children's interaction with their computer workstations as they are with any activities that may affect their long term health.

I'm going to give you 10 tips that will help your children:

1) If children and adults in your home share the same computer workstation, make certain that the workstation can be modified for each childs use.

2) Position the computer monitor so the top of the screen is at or below the child's eye level. This can be accomplished by taking the computer off its base or stand, or having the child sit on firm pillows or phone books to reach the desired height.

3) Make sure the chair at the workstation fits the child correctly. An ergonomic back cushion, pillow or rolled up towel can be placed in the small of the child's back for added back support.

4) There should be 2 inches between the front of the seat and the back of the knees, and arm supports so that the elbows can rest within a 70 - 135 degree angle to the keyboard.

5) The wrists should be in a neutral position, not angled up or down, and the mouse should be close to the keyboard so your child doesn't have to hold their arm out.

6) The childs knees should be positioned at an angle of approximately 90 - 120 degrees. You may need a foot rest in the form of a box, or stool to accomplish this.

7) Reduce eye strain by making sure there is adequate lighting, and there is no glare on the monitor screen. You may need an anti-glare screen if necessary.

8) Limit your child's time at the computer and make sure he or she takes periodic stretch breaks during computer time. Stretches can include: clenching hands into fists and moving them in circles, 10 times inward and 10 times outward, place hands in a praying position and sqeeze them together pointing up and then down for 10 seconds each way. Next spread the fingers apart like a spider doing push-ups on a mirror, and finally shoulder rolls and squeezing your shoulder blades together helps stretch their postural muscles.

9) Your child's muscles need adequate hydration to work properly and avoid injury. Encourage your child to drink four eight ounce glasses of water a day. Soft drinks, juices and carbonated beverages are not a substitute.

10) Urge your childs school or PTA officials to provide education on correct computer ergonomics and to install ergonomically correct workstations.

If your child continues to complain of pain from sitting at a computer, give our office a call.

Dr. Rick Haas

Arthritis is a common disorder, particularly among older adults. The pain of arthritis can range from uncomfortable to debilitating.  Many who suffer from arthritis use painkillers regularly to manage their condition, but research shows these drugs may be unsafe for long-term use.

Fortunately, there are many ways to ease the pain of arthritis without medication.  Dr. Haas gives the facts about pain medications and offers a range of natural tools to help patients with arthritis live life fully.

A Look at Arthritis

The term arthritis encompasses a range of conditions that affect the joints. The most common is osteoarthritis, also known as degenerative joint disease.
Osteoarthritis (OA) is particularly prevalent in older adults as the result of years of wear and tear on the joints. The cartilage that separates bones in each joint becomes dry and degrades, eventually leaving the bones rubbing against each other. Surrounding tissue becomes inflamed, resulting in pain and stiffness.

Rheumatoid arthritis (RA) is a systematic autoimmune disease which causes degradation of cartilage and joint inflammation similar to that of osteoarthritis, but usually marked by more intense pain. Other forms of arthritis and related disorders include psoriatic arthritis, septic arthritis and gout.

Beside their effects on joints, the other common factor shared by various types of arthritis is that they cannot be cured. However, Dr. Haas recommends several steps to manage the symptoms and prevent the condition from worsening.

The Risks of Pain Medication

Arthritis sufferers often rely on pain medications. While drugs may provide temporary relief, they should be used with great caution, because they can have dangerous side effects, particularly with long-term use.

Acetaminophen (also known as paracetamol), a common over-the counter analgesic, is often thought of as one of the safest drugs for pain. However, research links its use to increased risk of hypertension, asthma and intestinal problems. Acetaminophen overdose is the leading cause of acute liver failure regular alcohol consumption increases the risk (Med J Aust 2008;188:296301).

Another common type of pain medication is nonsteroidal anti-inflammatory drugs (NSAIDs), including aspirin, ibuprofen and naproxen.  Many NSAIDs irritate the gastrointestinal tract, causing complications ranging from nausea and stomach upset to peptic ulcers (Clin Rheumatol 2006;25:S2-8). Studies also associate NSAID use with heightened risk of heart attack (Arthritis Res Ther2007;9:R4).

Opioids are a stronger class of painkillers that may be prescribed for severe pain such as that of rheumatoid arthritis. They commonly cause constipation, nausea and drowsiness and are highly addictive (Pain 2004;112:372-80, Curr Pain Headache Rep 2005;9:390-98).

Chiropractic for Arthritis Sufferers

Rather than depending on drugs, chiropractic champions the body’s natural ability to heal itself. Chiropractic care may reduce discomfort and slow the progress of arthritis. When assessing a chiropractic patient, Dr. Haas looks for dysfunctional areas in the spine called vertebral subluxations. These misalignments of the spinal bones (vertebrae) are quite common and trigger a range of symptoms, including musculoskeletal pain. Using gentle maneuvers called chiropractic adjustments, the doctor corrects vertebral subluxations, relieving pain and often improving range of motion in affected areas.

Clinical trials back the therapeutic power of chiropractic care for arthritis patients. One study randomly assigned 250 osteoarthritis patients to receive moist heat therapy either alone or in addition to 20 sessions of chiropractic care over several weeks. The chiropractic group experienced faster and more pronounced pain reduction as well as improvement in range of motion and ease in daily living
(J Manipulative Physiol Ther 2006;29:107-14).

The doctor advises patients regarding other lifestyle changes to support optimal health, including nutrition, exercise and ergonomics. These components of well-being can have an impact on arthritis symptoms, whether by directly lessening discomfort or strengthening overall health and subsequent ability to cope with arthritis.

The Importance of Exercise

Regular exercise is key for managing arthritis. It improves and maintains strength and flexibility, helping the body support deteriorating joints more comfortably. Aerobic exercise, resistance training and stretching should all be part of an arthritis exercise regimen.

Maintenance of a healthy weight through exercise also reduces stress on arthritic joints, lessening pain and improving mobility (Arthritis Rheum 2004;50:1501-10).

Researchers in one study divided a group of 365 adults into three groups. The study participants were all aged 60 years or older and suffered from osteoarthritis. The groups spent 18 months in an aerobic-exercise program, a resistance-exercise program or a health-education program. Both exercise groups displayed significant improvements in a battery of assessments of pain and mobility, compared with the health education group (JAMA 1997;277:25-31).

Water aerobics classes, in which the buoyancy of water supports and protects the joints, are also effective in reducing pain and improving function in individuals with arthritis (Health Technol Assess 2005;9:1-114).

Additionally, a recent small-scalestudy indicates that Iyengar yoga improves pain, disability and mental health in arthritis sufferers (J Pain Symptom Manage 2010;39:904-13).

Nutrition and Supplements

An overall nutritious diet is especially critical when living with a chronic condition like arthritis. Just like exercise, healthy eating controls obesity and the complications it can bring to arthritis. Plus, studies show that low intake of several vitamins can hasten the progression of osteoarthritis (Curr Rheumatol Rep 1999;1:48-53).

For rheumatoid arthritis in particular, omega-3 fatty acids — found in fatty fish — have an anti-inflammatory effect that appears to relieve symptoms (JPEN J Parenter Enteral Nutr 2010;34:151-5).

A review of recent studies uncovers several nutritional and herbal supplements that are effective in easing the discomfort of arthritis. These include glucosamine sulfate, avocado/soybean unsaponifiables, diacerein, green tea, ginger, turmeric, and supplemental vitamins C and D (Aust Fam Physician 2010;39:638).

Be sure to talk to the doctor about proper dosage and possible interactions before beginning any new supplement.

Heat and Cold

Some of the simplest home treatments for arthritis pain are hot and cold therapy. Experiment with heating pads (only for short periods of time); warm showers or baths; hot and cold compresses; and ice packs to see what works well for you. Ask the doctor what specific approach will work best for your particular condition.

One of the first physical signs of aging is poor muscle tone and poor posture. When the head starts to go forward, people start to look older. We see this with older patients that get up from a chair, they are often walking before they fully straighten up.

These muscles imbalances that cause FHP do not happen overnight, in fact research is showing this to be rapidly increasing in our young people over the last decade.

The cause of this change is repetitive behaviors and body positioning. Anyone have an idea of the cause?

A Kaiser Family Foundation survey found that young people 8-18 years old spend in excess of 7 and one half hours a day using some form of mobile media. That would be cellular phones, texting, Nintendo, e-readers like Amazon, Kindle, and iPhone apps.

The consequences of FHP are: 1) Long term muscle strain, disc herniations, and pinched nerves according to Mayo Clinic. 2) Decreased respiratory dysfunction in chronic neck pain patients. Cephalgia 2-09. 3) For every inch of head forward posture, it increases the weight of the head on the spine by an additional 10 pounds. 4) By loosing the normal cervical curve it can stretch the spinal cord 5-7 cm and cause disease. 5) FHP can add up to 30 pounds of abnormal leverage on the cervical spine, can lead to heart and vascular disease.  The gastro-intestinal tract is affected usually as a result of sluggish bowel and affects endorphins the controlling chemicals for pain in the body. Rene Cailliet MD, Univ. of So. Cal. 6) Lastly, FHP has been shown to flatten the normal curve in the neck resulting in disc compression, damage and early arthritis. Spine 1986

So what can be done to prevent or reduce FHP is you have it.

1) Be aware of your posture. If you sit at work try not to cross your legs at the ankles or knees. This flattens out your low back curve, accentuates the rounding of your shoulders and leaves you with forward head posture.

2) Exercise the upper body, muscle imbalances like upper cross syndrome are becoming increasingly common.

3) Monitor yourself and your kids with the time spent on mobile media devices. It has been compared to being as addictive as cigarette smoking  according to the National Safety Council, 28% of crashes are attributable to talking/texting on cell phones while driving.

Chiropractors have been treating and educating patients on the dangers of FHP for years and the health conditions that FHP or anterior head carriage contribute to are well researched and documented.

If you have symptoms of chronic headaches, neck pain or pain and tingling in the shoulders, arms and hands, give us a call at Haas Chiropractic Clinic in Mason City for an evaluation. It may make a difference in the quality of your life.

Dr. Rick Haas DC,FACO