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So far Alberta College and Association of Chiropractors has created 23 blog entries.

Preparing For Your Outdoor Adventures

Alberta College and Association of Chiropractors2026-05-28T16:24:05+00:00May 28th, 2026|Back Health at Home, Health, Healthy Lifestyle, Healthy Living, Overall Back Health|

We reached out to Albertan adventurer Ina Lucila for to get her perspective on how she prepares her body for playing in outdoor spaces.

As the days get warmer and longer, the urge to hibernate and binge watch your favourite series is fading away, replaced by an ever-growing longing to spend some time in the sun.

Luckily for us, Alberta does not have a shortage of beautiful outdoor spaces to play in and explore. Our province is home to large boreal forests, pristine lakes and rivers and, of course, the Canadian Rockies.

Whether you’re hiking, climbing or paddling, here are some tips to help you prepare for your adventure:

1. Know your limits. Whether you’re planning a multi-day hike or a canoe day trip, it is important to be aware of your physical abilities and limits before you head out. While hiking is one of those activities that you can start doing without any prior experience, not all trails are created equally. Knowing your limits and staying within it (especially if you’re new to the activity) will help you stay safe. Overdoing it can make you more prone to injuries.

Do your research and plan your itinerary depending on your fitness level. For example, if you’re looking at hiking a 30km trail, consider breaking it up over two days if there’s a campsite half way. If you’re planning your first hike, start with a trail that’s less than 10kms and 400m of elevation gain. Most guidebooks will indicate how difficult a trail is. If you have your heart set on a trail that you know might be beyond your current ability, use it as a motivation to work your way up to the optimal fitness level by doing a few smaller trails or hitting the gym before the big trip.

2. Invest in the right gear. Your gear can make or break your experience. Some investments are worth every penny. If you’re getting into more technical outdoor pursuits, proper gear is essential for your safety. A good place to start is to invest in a solid pair of shoes. There are many different types of outdoor shoes, and outdoor gear shops could help you decide which pair is right for your needs. In general, your shoes should fit properly and have the right support. Those sneakers may seem comfortable for walking in the city all day long, but they won’t be a match for uneven or slippery terrain. If you’re doing a multi-day hike, you would literally be carrying everything you need on your back. Investing in a good backpack is paramount. Make sure you get a proper fitting backpack. When buying a backpack, try it on in the store. Most stores will have weights on hand so you can see how it feels. Ask the store staff for assistance in adjusting the backpack properly. A good fitting backpack transfers the load to your hips (as opposed to pulling down on your shoulders).

3. Make room for creature comforts. While there are many things to be said about packing light, having a little room for some creature comforts won’t hurt you (or your back, but just don’t overdo it). Don’t bust out those lawn chairs or air beds just yet (unless you are car camping, then by all means, go for it). If you have to carry it, definitely think smaller—perhaps a small inflatable pillow to avoid straining your neck, or a thicker sleeping pad that’s only slightly heavier. There are even gel seats for canoeing or portable folding stools so you’ll always have a comfortable seat whenever or wherever you may need it. You could even bring a golf ball to help massage those tired feet after a long day of hiking. If it helps make the experience more comfortable and enjoyable, and it only adds a pound or two on your back, it might be worth considering.

4. Prepare your body for the activity. Exercising regularly helps condition your body for strenuous outdoor activities. Your plans and your current fitness level will indicate how much conditioning you still need to do. So, if your lifestyle is more on the sedentary side, it’s a good idea to start doing smaller trails, even if it’s just around your neighbourhood. Even taking the stairs instead of the elevator will help you tackle those elevation gains better.

A proper warm-up is important for all physical activity. Outdoor activities are no exception. Take a few minutes to do a few stretches before your activity. Be aware of what muscle groups you will be working and target those muscles. Quad and hamstring stretches are good options if you’re hiking, windmills will help warm up your shoulders for climbing or paddling.

5. Welcome breaks and stretch. Outdoor recreation isn’t all about the physical pursuit. Spending time in nature is good for both body and mind. Take the time to stop and smell the roses. It will lift your spirits, and give your body a chance to recover a bit. Rest periods look different for every person. Similar to knowing your limits, you’ll be more familiar with the types of breaks that work for you the more experience you have. Some people may prefer half-hour breaks every few hours, while for others, stopping for a couple of minutes every few kilometers work better. Whatever it may look like for you, take that opportunity to stretch those muscles as well.

When you’re done your activity, resist the urge to just hop in the car and drive away. Your muscles have been working pretty hard all day. You need to make sure that you stretch those muscles to prevent them from tightening.

6. Plan for after the adventure. Recovery doesn’t end when your adventure does. It’s a good idea to have a couple of things lined up to help your body recover. Rest should be top of your list. Skipping the gym after a five-day hike isn’t a terrible idea. Give your body sometime to recover to prevent injuries. Maybe opt for a restorative yoga class to help elongate and realign your body instead. You might consider a visit to your chiropractor to help your body recover from the stress of carrying 40lbs of weight on your back.

Spending time in nature is good for the mind and the body, for anybody at any age. Taking steps to prepare your body for outdoor pursuits will go a long way in making the activity more comfortable and enjoyable.

Full-body experiences like outdoor adventuring can be incredibly fun, challenging and engaging but can also make your entire body ache. If your pain hasn’t subsided after a few days, seek advice from a chiropractor. Find a chiropractor here.

Where Stress Settles: Caring for the Body and Mind Together

Alberta College and Association of Chiropractors2026-05-14T16:34:16+00:00May 14th, 2026|Uncategorized|

Mental health is often treated separately from the body. Mental health is an internal, invisible experience shaped by thoughts and emotions. But in everyday life, that separation doesn’t really hold up. The body and mind are constantly interacting and influencing each other in ways that are both subtle and physical.

For many people, this connection becomes most noticeable through tension or discomfort. A stiff neck at the end of a long day. Shoulders that feel tight without a clear reason. Jaw clenching during stressful moments. A persistent ache in the lower back or hips.

These patterns aren’t random. They’re often the body’s way of responding to an ongoing mental and emotional load.

How stress shows up in the body

Stress isn’t just something we think about, it’s something we carry.

When daily pressures build up, the body adapts. Muscles may tighten, posture can shift, and movement becomes more restricted over time. Without regular opportunities to release that tension, it tends to settle into familiar areas:

Neck and shoulders: often linked to screen use and sustained focus
Jaw: where clenching or grinding can happen unconsciously
Mid and lower back: especially with prolonged sitting or reduced movement
Hips: which can become tight from inactivity or repetitive positions

Daily routines play a big role. Long hours at a desk, frequent phone use, and limited variation in movement can reinforce these patterns. Add in ongoing stress, and the body has fewer opportunities to fully relax and reset.

The two-way relationship

Just as mental stress can lead to physical tension, physical discomfort can also affect how we feel day-to-day.

When the body feels stiff, sore, or restricted, it can take more effort to focus, stay patient, or keep up with daily demands. Over time, this can wear on energy levels and overall resilience. Managing mental challenges often feels harder when the body is already under strain. Even small improvements in physical comfort, through movement, rest, or support can have a noticeable impact on mood and clarity.

Supporting movement and reducing tension

Taking care of both physical and mental well-being doesn’t usually require drastic change. More often, it’s about small, consistent habits that help the body stay adaptable:

Moving regularly throughout the day, even in short intervals
Adjusting posture and workspace setup
Becoming more aware of where tension builds (like shoulders or jaw)
Prioritizing rest and recovery

These kinds of changes can help reduce the accumulation of stress in the body and make your daily life feel more manageable.

Where chiropractic care fits in

Chiropractic care is a key component of this broader approach.

Chiropractic care focuses on how the body moves and functions, particularly the relationship between joints, alignment, and the nervous system. Rather than being a last resort, it can be used proactively to support better movement and reduce areas of restriction.

Through assessment and hands-on care, chiropractors work to:

Improve joint mobility and alignment
Reduce muscle tension and stiffness
Support more efficient movement patterns
Help the body respond more comfortably to everyday stress

When combined with healthy movement habits and lifestyle adjustments, this kind of support can make it easier to stay active, maintain posture, and prevent tension from building up over time.

Paying attention early

One of the most useful shifts is learning to notice early signs of strain. Tightness, fatigue, recurring aches, or even subtle changes in posture are often signals, rather than something to push through indefinitely.

Responding to these signals early, whether through movement, rest, or supportive care, can help prevent them from becoming more limiting.

A more connected approach to well-being

Stress is part of modern life, but how it shows up in the body, and how long it stays there, can change.

When the body feels more mobile and supported, it’s easier to think clearly, stay present, and handle daily challenges. Taking a more connected approach to physical and mental health doesn’t mean doing everything at once. It means paying attention, making small adjustments, and using the right kinds of support when needed.

Chiropractic care is a well-rounded approach to maintaining both physical comfort and overall well-being. Because managing what’s on your mind is simply easier when your body isn’t carrying more tension than it has to.

Why Do My Joints Hurt When The Weather Gets Cold?

Alberta College and Association of Chiropractors2026-03-30T19:55:03+00:00March 30th, 2026|Adults, Healthy Lifestyle, Overall Health, Pain, Wellness|

If your joints ache more when the temperature drops, you’re not alone, and you’re not imagining it. Many people living with osteoarthritis report worse pain during cold, damp, or rapidly changing weather, and many arthritis organizations acknowledge this pattern.

So far, research suggests a relationship, but not a simple cause-and-effect. A 2023 systematic review found that osteoarthritis pain tends to increase with higher barometric pressure and humidity, and decrease with higher temperatures. A 2024 analysis further supported links between osteoarthritis pain and temperature, barometric pressure, and relative humidity. In other words, certain weather patterns often go along with more joint pain, especially in people who already have arthritis or past joint injuries.

Even if you don’t have a formal arthritis diagnosis, old injuries, overuse, mild joint degeneration, or muscle tension around a joint can make you more sensitive to cold or weather changes.

From a musculoskeletal perspective, there are a few likely reasons:

Cold-induced stiffness: Cold weather can make muscles, tendons, and ligaments tighten, which reduces joint mobility and can make existing joint stress feel stiff and/or painful.

Inflammation and sensitivity: People living with osteoarthritis or past joint injuries often have more sensitive pain pathways. Weather shifts can amplify that sensitivity, even though they don’t cause arthritis in the first place.

Barometric pressure changes: When air pressure drops before cold or damp weather, the tissues around your joints may slightly expand, irritating already-sensitive structures.

Cold weather does not cause osteoarthritis — but it can aggravate symptoms in joints that are already vulnerable. Organizations like the Arthritis Society Canada emphasize staying warm, staying active, and using appropriate heat or cold therapy can be helpful strategies to use as part of drug-free pain management.

As part of your care team, a chiropractor can support you by:

Improving joint mobility and alignment to reduce mechanical stress.

Prescribing targeted mobility drills and stretching to keep tissues warm and flexible as well as providing rehabilitation and strengthening programs.

Coaching you on activity pacing, ergonomics, and simple home strategies like layering, using heated packs, and staying active rather than “hibernating.” Remember movement is medicine.

If your joint pain flares every time the temperature drops, a thorough assessment can help identify what’s driving your symptoms — and what you can do to feel and move better all winter long.

How To Stay Active All Year Long (Even When the Weather is Miserable)

Alberta College and Association of Chiropractors2026-04-13T16:34:05+00:00January 14th, 2026|Back Health at Home, Health, Healthy Living, Overall Back Health, Sports & Fitness, Wellness|

Let’s be honest; no matter what our commitments to keeping active are, the weather outside can have some powerful veto powers on those plans. In fact, it’s not uncommon for people to find themselves passing up their regular walk around the block in favour of avoiding cold or nasty weather.

Keeping exercise as a part of your routine is not only good for us. It’s necessary to maintain bone and joint health. In fact, regular activity is proven to help minimize the potential for strains and sprains, as well as help prevent degenerative bone, cartilage and joint diseases.

We connected with Dr. Judy Forrester, a chiropractor based in Calgary to gain some insight.

“Your bones and joints need the healthy stresses activity provides. Moving and using your joints keeps them lubricated It allows your bones to age gracefully. It even helps your body absorb and distribute dietary minerals.” Dr. Forrester explains.

“One of my very senior patients captured this idea with the phrase, ‘they can’t bury me if I keep on moving.’ In short, keeping active helps your bones stay healthier longer.”

But how do you balance staying active with avoiding cold weather?

Consider a different routine for different seasons

“Shifting into winter activities is about your mindset. You will be successful with staying active if you adapt your exercise routines to the season.” Says Dr. Forrester.

“Many people want to slow down in winter when instead, they can just switch to new routines. For example, if you’d rather avoid going outside, download your favourite yoga app or try the free stretching program at Straighten Up Alberta. You can even set up an in-home gym. They don’t have to be expensive; you just need some resistance bands and small weights.”

If you are going to go outside, Dr. Forrester recommends taking extra care to dress for the weather and the activity.

“Use layers you can shed or don to help maintain a steady, warm body temperature and with gradual warming up and cooling off. If it’s rainy or slippery outside, choose your footwear carefully to prevent falling.”

Find out what activities best suit you and your physical capabilities

It is always a good idea to consult with a health care professional who is familiar with your physical capabilities when you’re starting a new routine or testing you physical abilities. Your chiropractor is one of your best resources for building physical activities and exercise regimes.

“No one knows your musculoskeletal system like your chiropractor. Chiropractors are also best-suited to understand the biomechanics of your body. If you’re a naturally flexible person, how so and in which joints? Do you like to swim? Do you prefer gyms? Pools? Arenas?” Dr. Forrester says.

Chiropractors know how to adjust and treat your body, and they know how to prescribe activities that will work with you instead of against you.

Tailor your workouts to suit you

The most important thing you can do once you have an idea of what you can and want to do is to tailor your exercise for your needs.

“If you’re used to running or cycling during the summer months, you can easily adapt to winter weather with a treadmill or stationery bike. However, don’t forget to account for how the change in environment may affect your warm up, cool down and stretching regimes.”

“How often you should be exercising depends upon the individual and a variety of factors, from age to other existing health issues. I recommend a little exercise every day, as opposed to 2 or 3 times a week to my patients. This makes it more manageable to stay active and create a habit of exercise,” suggests Dr. Forrester.

And if all else fails…

“Stretch, stretch, stretch… did I mention stretch?”

If you take nothing else from this blog, this is the one thing Dr. Forrester wants you to remember.

“Stretching is the most important activity you can do for optimizing musculoskeletal health. When I teach patients stretches and they ask me how long they should do it for, my response is always ‘Every day for the rest of your life.’”

Chiropractic For Treating Stress

Alberta College and Association of Chiropractors2026-01-06T23:16:18+00:00January 6th, 2026|Adults, Back Health at Home, Back Health at Work, Overall Back Health, School, Sports & Fitness, Wellness|

Think of your body like a car. If the engine in your car is overburdened and not performing normally; the acceleration, transmission and fuel system don’t function properly. If your brain is feeling overwhelmed by stress and anxiety, it’s hard for the rest of your body to function as expected.

When you perceive a threatening situation, often called distress, your nervous system becomes hyper-excitable, triggering the release of stress hormones like adrenaline and cortisol. These hormones prepare your body for emergency action. Your body occasionally reacts just as strongly to chronic stress as if you were facing mortal danger. Your body begins to work overtime and this produces a very tense musculoskeletal (MSK) system.

The spinal joints and the surrounding muscles can be strongly affected by stress. There are often joint problems in the spine that don’t appear until stress, whether it be physical or emotional, rears its head.

When stress hits, your brain multiplies those minor problems until often you feel significant pain either in your shoulders, mid back or low back. Sometimes your upper neck muscles and joints are affected resulting in strong headaches as well.

How can chiropractic help?

With a simple adjustment, a chiropractor can quickly address the the compression in your problem joint. With less pressure in the joint, your relative motion is improved and any pain caused by the joint compression is decreased. The joint requires fewer muscles to move it when there is less restriction in it. This causes relaxation in these tissues as well.

Believe it or not, an adjustment could also relieve you of those often-times debilitating stress headaches as well. In most cases of tension headaches, significant improvement is accomplished through adjustments of the upper two cervical vertebrae, coupled with adjustments to the junction between the cervical and thoracic spine.

Watch Your Back This Winter: Lift Right and Shovel Light to Reduce Risk of Pain and Injury

Alberta College and Association of Chiropractors2025-12-02T21:55:55+00:00December 2nd, 2025|Back Health at Home, Healthy Lifestyle, Healthy Living, Overall Back Health, Wellness|

Heavy snowfall and wintery conditions, you say? Bring it on! Alberta’s chiropractors have your back.

“Snow shoveling, slips and falls are still the top reasons for back and muscle pain in the winter,” says Dr. Brian Gushaty, an Edmonton chiropractor. “Every winter, Alberta chiropractors see an increase in back injuries due to improper lifting when shoveling snow.”

This isn’t surprising when you consider that one shovelful of snow weighs three to five kilograms. Combine that weight with improper shoveling technique and it’s a recipe for pain and injury.

Alberta’s chiropractors offer the following tips to help prevent back pain and injury this winter:

Warm up. Before beginning any snow removal or strenuous winter activity, warm up for five to 10 minutes to get the joints moving and increase blood circulation.
Don’t let the snow pile up. Removing small amounts of snow on a frequent basis is less strenuous in the long run.
Pick the right shovel. Use a lightweight, push-style shovel. If you use a metal shovel, spray it with a non-stick spray so snow slides of easily.
Push, don’t throw. Push the snow to one side and avoid throwing it as much as possible. If you have to throw, avoid twisting and turning – position yourself to throw straight at the snow pile.
Bend your knees. Use your knees, leg and arm muscles to do the pushing and lifting while keeping your back straight.
Watch the ice. Course sand, ice salt, ice melt or even kitty litter can give your walk and driveway more traction, reducing the risk of a slip or fall.
Wear proper footwear. Shoes and boots with solid treads on the soles can help to minimize the risk of slips and falls.
Take a break. If you feel tired or short of breath, stop and take a rest. Stop shoveling immediately if you feel chest or back pain.

If you experience back pain related to winter activities, consult your chiropractor.

How Changing Your Exercise Routine Can Help Your Overall Joint Health

Alberta College and Association of Chiropractors2025-11-05T21:05:54+00:00November 5th, 2025|Back Health at Home, Healthy Lifestyle, Overall Back Health, Sports & Fitness, Wellness|

A large part of chiropractic is helping patients find patterns in their lifestyles that may be contributing to their pain. Your chiropractor can also help identify ways to adapt some of your current habits or routines to place less stress on your joints.

One possible way we are putting unneeded stress on our bodies is through the way we exercise. Changing from a very high impact exercise routine to a lower impact one can go a long way in helping your body feel energized and pain free.

What is the difference between low impact exercise and high impact exercise?

A workout is low impact if at least one of your feet remains in contact with the ground at all times. Walking, hiking, rollerblading and most step aerobics and cardio dance workouts are low impact. Water aerobics, swimming, cycling and using an elliptical machine, put even less stress on your joints than the previous mentioned low impact exercises because both feet stay on the ground at all times and your body is supported during movement.

A workout is considered high impact if both feet leave the ground at the same time. Some high impact workouts include: running, jumping rope, skipping, jumping jacks and plyometric based workouts.

How might a low Impact exercise help with joint pain?

A low impact exercise routine is less jarring on the body and joints, and less intense overall. With a high impact routine your body and joints must absorb the impact of your high impact movement. Think about when you are running. Every time your foot hits the ground it sends a shock to your corresponding joints. If your joints aren’t prepared to handle the stress, it could mean pain for any interconnected joint in your body.

How do I know if I should switch to a low impact routine?

Low impact exercises are best for beginners, people with arthritis or osteoporosis, older adults, pregnant women and those affected with bone, joint and connective tissue injuries.

If you are currently engaging in a high impact exercise routine and aren’t experiencing any associated pain, great. Those who have a baseline of fitness and are not at risk for joint problems are able to handle the stress that comes with high impact exercise. It’s also a good idea though to also mix in some low impact activities as all that high impact activity could add up over time and eventually cause an over-use injury.

What can I do if I’ve already injured myself exercising?

Seeing a chiropractor is a great place to start. Chiropractors are experts in the diagnosis and treatment of conditions of the musculoskeletal system (the body’s bones, muscles, cartilage, tendons, joints and connective tissue).

Visits to your chiropractor can identify potential dysfunction that may be occurring to ensure your bones, muscles, joints and nerves are working together properly, which reduces stress placed on ligaments. Your chiropractor can tell you what type of exercise best suits you before you embark on a new exercise regimen.

They can also help work with you to identify areas of weakness to work on and activities you should avoid, to keep yourself strong and healthy.

How Yoga Can Help Ease Your Pain

Alberta College and Association of Chiropractors2025-10-22T18:28:16+00:00October 22nd, 2025|Back Health at Home, Healthy Lifestyle, Overall Back Health, Sports & Fitness, Wellness|

Yoga is a helpful tool for physical and mental well-being. It combines stretching, strength, and meditation to ease stress in the body and promote strength, flexibility, and relaxation. But, did you know yoga also has the potential to help you with your pain?

There have been a number of studies published on the association between yoga and its effects on low back pain and chronic pain.¹²³ In each study, there were benefits observed both in the short-term and long-term to varying degrees. The bottom line was that an element of active care, which can include yoga, can improve outcomes when you’re suffering from pain.

Taking an active role in your health has been shown to improve your pain more effectively. With yoga, the benefits come from the combination of controlled breathing, body and posture awareness, meditation, strength, and flexibility.

Studies continue to investigate the benefits of mind-body exercises like yoga. For right now, there’s no harm in trying this type of exercise out to help complement your pain management program as long as you practice safely.

It’s important to take safety steps when you undertake any new exercise, particularly if you have any problem areas. Here are a few safety tips that are good for both new and seasoned yogis³:

Yoga Safety Tips

Practice with a pro: Always take classes with a certified instructor. Often, they’ll go through a number of modifications throughout a class to accommodate different levels of fitness and flexibility.
Speak up: Let your instructor know about injuries or concerns before class. They might be able to offer you specific modifications while the class is in progress.
Don’t be afraid to stop: Sometimes, modifications don’t work for you. Stop doing any poses/positions that make the pain worse. You can wait until the next posture if something is causing you pain. There should be no pain in yoga.
Consult an expert: If you plan on doing yoga at home, work with or consult an instructor first. Also, consider consulting a healthcare provider who is familiar with your case and can guide you through which areas to stretch and strengthen and which to avoid.

Yoga is just one form of active care. A combination of active (e.g., exercise) and passive (e.g., treatment from a healthcare provider) care have been found to be the most effective in treating pain.

There are a number of different activities that fall under the umbrella of active care. To know what exercises or postures are right for you, consult your family chiropractor.

Fall Chores: Keeping It Safe

Alberta College and Association of Chiropractors2025-10-16T21:25:41+00:00October 16th, 2025|Adults, Back Health at Home, Healthy Lifestyle, Overall Back Health, Wellness|

With the long, hot days of summer behind us, many people are turning their thoughts to fall chores like raking leaves and cleaning out gutters. This is a great time to get out and enjoy the cooler weather, but it’s important to take precautions to avoid the aches and sprains that can often go along with these tasks.

Alberta’s chiropractors offer the following health and safety tips to avoid injury this fall:

Warm up and cool down. It may not seem like a workout, but one hour of raking can burn nearly 300 calories! Warm up for at least 10 minutes by walking and stretching to prevent straining your shoulders, neck and back. When you’re done your work, gentle stretching exercises will help relieve tension in your muscles.
Choose the right tools. Use tools that are the right size for your height and stature. Look for ergonomic handles for comfort, ease of use and to prevent back strain.
Wear the right clothing. Lightweight clothing will keep you warm without trapping sweat. Shoes should be sturdy to help prevent injuries to your feet and have slip-resistant soles to minimize the risk of falling. Gloves provide traction and help prevent blisters on your hands.
Practice proper position. Stand upright and vary your movements often to avoid overusing muscle groups. Bend at the knees and not the waist when picking things up. Avoid tossing leaves over your shoulder or to the side, which can strain your back.
Practice ladder safety. Ensure your ladder is in good repair with no loose screws, hinges or rungs. Position it on a firm, level surface and angle the ladder approximately 75 degrees from the ground. Always face the ladder when climbing and descending, and never sit or stand on the top of the ladder.
Take frequent breaks. Rest every 10 to 15 minutes—repetitive tasks can strain your muscles and joints. Drink plenty of water and stretch to relieve any tension in your back, shoulders and neck.

If you or your family experience back pain this fall, seek relief from your chiropractor. Chiropractors are experts in back, muscle and joint pain and are specifically trained to diagnose and effectively treat these issues. Find a chiropractor here

Office Ergonomics: Is Your Office Causing You Pain?

Alberta College and Association of Chiropractors2025-10-08T17:45:15+00:00October 8th, 2025|Adults, Back Health at Work, Health, Healthy Living, Overall Back Health, Wellness|

First, what is ergonomics? “In essence it is the study of designing equipment and devices that fit the human body and its cognitive abilities.” (Wikipedia) Proper ergonomics minimize physical stress on your body—a very important consideration as many Albertans spend eight or more hours sitting at a desk staring virtually non-stop at a computer.

Second, how can ergonomics cause you to feel strain and pain? If your chair, keyboard, computer monitor, etc. are not positioned properly, your body is forced to deal with stress that could lead to neck pain, low back pain and other physical issues.

How can you create a good ergonomic workspace?

Position your chair at a height where your feet are comfortably positioned flat on the floor, with your knees bent at a 90 degree angle. Improper positioning and support of your lower body can lead to low back strain, pain and injury.
Make sure your computer monitor is at eye level to reduce neck strain.
Use the hands-free/speaker option or a headset rather than holding your telephone between your ear and shoulder, which can lead to neck and shoulder strain.
Your keyboard tray should be positioned slightly below the height of your elbows, creating a negative slope that will allow your wrists to rest in a neutral position and help you avoid repetitive stress injuries.
Use an ergonomic keyboard to allow your wrists to rest at a more natural angle than traditional keyboards to prevent strain in your wrists and arms.

It is also important to remember to take regular breaks throughout your workday to stretch. Try to stand up or walk around every 45 minutes. This can be incorporated into your work routine by taking phone calls, filing or reading while standing up rather than sitting. You could also deliver messages to a co-worker in person rather than emailing it.

What to do if you are already experiencing pain and strain from poor office ergonomics?

When you feel tension or stress in certain area of your body like the neck, back and shoulders, change positions or try some gentle stretching exercises like shoulder shrugs.

If you experience back pain related to poor ergonomics, consult your chiropractor. Find a chiropractor

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