Preventing Your Computer Chair From Being A Pain In The Back

Most people believe that sitting is relaxing. Sitting, contrary to popular belief, is hard on the back. Sitting for long periods of time can cause increased pressure on the discs of the spine. Sitting is also hard on the feet and legs. Gravity tends to pool blood in the legs and feet and create a sluggish return to the heart.

The following recommendations can help increase comfort and decrease pain for computer users:

• Don’t stay in one static position for extended periods of time.
• When performing daily tasks, alternate between sitting and standing or take small walking breaks throughout the day.
• Adjust the height of backrest to support the natural inward curve of the lower back.
• The chair back should have a lumbar support.
• You can use a rolled towel, lumbar roll or cushion to support the low back.
• The angle of the back rest is subjective but the trunk and upper legs should form an angle between 90 to 115 degrees.
• Adjust the height of your chair so your feet rest flat on floor.
  • Sit upright in the chair with your low back against the backrest and your shoulder blades touching the backrest.
  • Your thighs should be parallel to the floor and your knees at about the same level as your hips.
  • The back of your knees should not come in direct contact with the edge of the seat and there should be 2-4 inches between the edge of the seat and the back of the knee
• Ensure that you have 2-3 inches of space between the top of your thighs and the underside of your desk.
• Have enough space under your work surface so that you can pull yourself all the way up to the edge of the desk with room for your legs and knees to fit comfortably.

Sounds like a lot to think about, but if you concentrate on only one thing and add only one thing a time, you will sit better with less stress.

How To Live In A Cave

It's dark. It's lonely. It's safe. Living in a cave presents itself as an unwanted necessity when you are living with migraine. Having a dark place to hole up when you are in pain can help you make it through another day. A cave need not be underground, made of rock, damp, or full of bats. A cave should be a warm, dark and safe place where you can attend to your needs during a migraine attack.

Prepare your cave in advance;

• Make sure the curtains, blinds, what have you can be drawn to darken the room as much as possible.
• Have icepacks at the ready to be pulled out of the freezer when you need them. (These are best placed on the back of the neck or forehead. Icepacks may be better than hot, because they help the blood vessels to constrict and lessens nerve inflammation.)
• Have a place to lie down.
• Keep a bottle of water beside the bed.
• Have your favorite pillow ready. (I recommend a buckwheat pillow.)
• Have your abortive meds at the ready.
• Keep anything else you need for comfort in an easily accessible place. (You don't want to have to look around to find the things you need.)

Having a place prepared for your comfort during a migraine attack is very important for helping deal with the migraine monster. Prepare ahead of time to limit the amount of time it takes you to get comfortable. 

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Migraine: Just Relax

As a migraineur I have a tool box from which to pull from, in managing my life. Even if I may not be able to manage my headaches, I can still take control of how I deal with the situation. My headaches seem to strike me down at will. Knowing how to relax and practicing is one of the tools I use to get past the pain.

I have quite a few tools in my box. One of these is the use of relaxation techniques. Relaxing was not something I thought I had to teach myself. Sometimes I think I am relaxed, when I'm really not. I can sit in a chair "relaxing", and suddenly realize that my teeth are clinched, or my toes are curling. I've found that relaxation is something I have to do on a continual basis or my body forgets how to do it easily. I try to relax at least once every day for about 10 to 15 minutes.

I usually use, what I refer to as the "Warm Hands" technique. I don't know if that is what it is really called or not. Maybe someone reading this knows? I either sit up straight in my chair or lie down on the bed. I close my eyes and concentrate on making each part of my body heavy and relaxed. I start with my feet. I work my way up to legs, hands and arms, neck and shoulders, and even my face. I've got to work in order to wipe the scowl from my brow.

Each part of my body gets attention as I breath in and out of my mouth very slowly. I repeat to myself, "My feet are heavy, my feet are heavy" until they are relaxed and feel heavy. Then I go on, to the next body part.

After I feel truly relaxed, I concentrate on my hands and repeat, "My hands are warm, my hands are warm" to myself until I can feel the warmth rising in my hands. Theoretically, this makes the blood rush to my hands and decreases the amount of blood in my head. Less blood in my head means that the inflammation of blood vessels and nerve endings is decreased.

I take my time doing this. Each body part can take fifteen seconds to a full minute. After I've concentrated on each body part, I go down the checklist and make sure that, in fact, each body part is relaxed.

I have learned several relaxation techniques that help me to deal with the pain. I use one or more of them every day. By doing this daily, it is easier for me to relax when I am hit with a migraine. When the pain starts, I tell myself, "Just Relax".