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How To Choose The Right Mattress For You

Tuesday, September 28th, 2010

The sign of a good mattress can usually be determined by its price tag. Cheap and cheerful may save you a few pounds in the short term. But after you`ve slept on an economy mattress for a year you could quickly find that your poor quality mattress is the cause of disturbed sleep, back pain and tiredness.

Most people sleep for around eight hours each night and so it makes sense that if a third of your life is spent in bed, you should really be prepared to invest in making it as comfortable as possible. The essential rule for choosing a mattress is to buy the best that you can afford within your budget. A good night`s sleep is the key to general wellbeing and a well structured, quality mattress will give you 10 to 25 years of consistent support.

There are several types of mattress, so when choosing the one that`s most suitable for your needs, you should weigh up the pros and cons of each and not just opt for the most expensive hoping that it`s the best.

A basic sprung mattress consists of springs throughout and a solid wire or rod edge maintains the box shape. These are the cheapest type of mattresses available but their life expectancy is usually under five years.

Pocket sprung mattresses are made from individual smaller springs in separated fabric pockets and as each pocket is isolated from the next, they work independently and distribute body weight more effectively. These are a good option for use by two people who have very different body shapes.

Memory foam mattresses are still fairly new but increasing in popularity as prices are starting to come down. They are still a top of the range choice, but the quality is superb and they are ideal for maintaining correct spine alignment throughout the night. The memory foam reacts to body heat and moulds to cushion the body, providing excellent support and natural movement.

The degree of firmness is important in a mattress as it has to provide effective back and neck support. It`s always a wise idea to try before you buy and don`t be afraid of lying down on several different types of mattress in the showroom in order to help you decide.

A quick test you can perform in the showroom is to lie down flat on your back, place your hand between the small of your back and the mattress and gently push away. If there`s a big gap, it`s too soft and if there is no gap at all then the mattress is too firm. If you can push your hand away slightly then the tension is probably just about right for your body weight.

Weight is an essential thing to consider when buying a mattress and someone who has the physique of a ballet dancer would not require the same support from a mattress as a 15 stone rugby player. It is for this reason that a couple who are very different in body shape or weight may wish to opt for a mattress that is different on either side. Single mattresses can be bought that are specifically made to mix and match with another from the same range and zip together to make a double mattress that is perfect for both people.

When deciding on which mattress is the best for you, remember that well known brand names may be more expensive than budget versions that look the same,  mattresses by Silentnight are a good option and offer a wide range of choice.  But it’s exactly the same as buying an office chair, go to the shop and try out a few.

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The Core Stability Myth – have you bought into it?

Thursday, August 19th, 2010

The Times on Tuesday 10 August published an article about how exercise scientists were doubting the need to have a strong core.  Pilates particularly is based around the principles that a strong core is the key to better posture and a life free from backpain.

The Times journalist Peta Bee questioned whether too much emphasis could in fact cause problems rather than solve them.  Obviously being interested in all things that can help and prevent backpain, it was interesting to read an article which argues against core stability exercises.

We found this interesting rebuttal of the article by Glenn Withers.  http://www.ausphysio.com/info/media.aspx?article=26, where he argues the article doesn’t include all the research in the area, and that actually core stability work does still have a place in today’s exercise routines.

Our view is that the article maybe concentrated too much in one area.  We don’t believe that people with backpain should look for just one solution i.e. just doing core stability exercises, in fact most of our clients find that it’s a combination of factors that can reduce backpain.  Exercise is just one factor.   Lifestyle, working habits and stress levels are all factors, and often all need to be considered when people are reviewing why they are suffering with backpain.

People often start the process with treatment, and it often becomes a cycle – get treated, feel fine for awhile and then because nothing else has changed then the problem reoccurs.  So then you have to look at changing your environment, which is often the way you work.

When people buy a new ergonomic chair from us, we often advise that this isn’t an instant cure.  The ergonomic chair still needs to be set up correctly, the desk it’s being used at needs to be set up correctly and if you are using a laptop it’s essential to have it on a laptop stand.  The next bit of the puzzle is to look at long term strengthening of your back, and that’s where we believe that exercise can help.

So to refer back to the article, actually if you only focus on one area such as core stability then you could be causing problems but if you think of core stability as one of the building blocks, it’s far more likely to be successful.

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Top health tips for an office worker

Thursday, June 10th, 2010

Man has fortunately evolved from the Neanderthal hunter-gatherer over the last million or so years; actively running around a forest to find food and work; thus avoiding the modern day ailments such as DVT and back pain. A full working day in the modern office, however, can leave many of us in the constraints of a chair, desk and computer.

The biggest exertion you’re faced with is either flirting at the water cooler, or tackling a flight of stairs to break the day up and raise the heart beat. Here are some quick and easy tips to help unravel your hunched up body and stay limber, alert and working to your maximum capacity in the office or at home.

  1. Water. We will start with the glaringly obvious; but it’s so important to keep hydrated at work for an active brain and replenished skin. It is often easy to think that you are hungry when you are in fact thirsty. Try to drink 4-6 glasses a day at work. This will also ensure mobility when topping up your glass.
  2. Make a ‘health’ draw. While the Diet Coke commercial was glamorised by advertisers and sparsely clad men back in the day, it’s not going to help you out in the long term. Natural sugars in fruit and good carbohydrates will keep you full for longer and your brain alert. Try bags of dried fruit, Marmite rice cakes and non-salted peanuts.
  3. Keep your blood flowing! Arms and legs act as pumps to push blood around the body so when you are sat at your desk blood from the body can flow to the feet. About every hour try to have a brief walk around the office or do some gentle stretching; this pumps blood back to the heart and brain to keep your mind alert and awake.
  4. Fresh air. Lights, computers, servers and stereos, as well as people, all add to the overall temperature in an office; making it hot and stifling. If possible keep a window open near by, have plenty of green leafy plants around the office to recycle the carbon in the air and ensure that you leave your desk at lunch time, even if it’s just for 10 minutes.  With Facebook calling it’s easy to eat your lunch at your desk, while you watch what the rest of the   online world is doing. Go out side! Breathe in the air, look at the sky and you will come back ready to attack the afternoon’s schedule.
  1. Chair. Your chair at work is a piece of furniture that you spend most of your day in and is massively important to ensure that it’s ergonomically placed in relation to your desk, height, weight and various other factors relating to your work. Ergonomic office chairs support you in a tailored way which is one solution. Ask your HR manager for a work space assessment also, this can reveal simple quick wins such as raising the height of your computer or a block for your feet to make your workspace comfortable.
  2. Exercise. The internet is peppered with tips and routines that you can do from your chair. But we have unearthed a couple or yoga moves for you to try out from the Yoga Journal. Take five minutes out for a forward bend and back twist that you can do on and behind your chair to leave you energised.
  3. Laugh! It’s nothing new but has again featured in the press recently. Laughing is stress busting, releases serotonin and it’s great to see your colleagues smiling. While we are not in a position to suggest you spam the office, occasionally there is a ‘funny’ email worth sharing. Lighten the mood and spread a giggle.
  4. Eyes. Tension headaches and eye strain are a common complaint for anyone working in an office. Bad lighting, screen glare and being too close or too far from the screen can all contribute to sore eyes. Ask your HR manager for a work space assessment (a DSE assessment) and you should also be entitled to an eye test.
  5. There’s an app for that! Pomodoro is a new app (we imagine there will be plenty of these around) that helps your productivity. Set a task list and you have 25 minutes of work, no emails, twitter, phone, breaks etc; when the task is complete you have a five minute break for catching up. It’s tried and tested and is a good mindset to be in to achieve deadlines.
  6. Switch off. When it’s time to go home, remember to switch off! With iPhones common place, it’s easy to never stop, with access to twitter and email continuing the activity that you’ve been doing throughout the day. Read a book, look out of the window at the countryside, talk, cook, have a bath – anything that keeps you away from a flickering screen.

For even more great Yoga tips and advice, visit: www.yogajournal.com

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How to camp without the pain

Tuesday, April 20th, 2010

Five top tips to reduce the pain of camping

Waking up with the sound of the bird’s song rippling and trilling through the folds of glorious green canvas, with the smell of the smouldering campfire and a stream of bright yellow sunlight falling gently on the sleeping eyes of your family – sounds wonderful doesn’t it?

Camping can be extremely fun and there is no better way to bond family and friends than a nice weekend with the ponies in the New Forest, but there is one thing that year upon year spoilt it for me: back ache!

Sleeping on the floor is, so I have read numerous times, very good for your back. Well, it certainly doesn’t feel like it!  So, here are our top tips to have a more comfortable camping experience!

  • Tent size: Remember, if it says sleeps 5 on it, and there are 5 of you – buy the tent that says sleeps 6! Space is important especially because people need to have room to wriggle in their sleep!
  • Air Mattress: This is a must have for camping. It raises you a few inches off the ground, which helps you adjust to lower-level sleeping.
  • Ear plugs: A must have! It is not just his snoring to contend with – it is a microcosm of things outside the tent! Bugs and foxes if you’re in Britain; bears and mountain lions if you’re in the US!
  • Sleep clean: We are referring to two things here – bathing and PJs. Firstly you are much more likely to get to sleep having showered, so don’t be lazy and use whatever amenities are available. Secondly, wear fresh PJs. Bring a pair per 2 – 3 nights and it will make a huge difference!
  • Back brace: For those of you with a bit of a back issue in daily life, invest in a back brace before you head off camping. These will keep your vital back areas warm and support you whilst you are twisting to put up the tent and lifting the food out of the car

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How to drive correctly

Tuesday, March 23rd, 2010

How to: Drive correctly

We all have our own unique driving style. How you sit in your car does actually affect how well you drive, as well as the potential long term damage you can do to your back and neck, particularly when driving long distances.

A 2008 report by the Audit Commission highlighted that over 265,000 people were injured in car accidents last year, with over 55% of them claiming to be sat incorrectly in their vehicles. By this they meant being too close or too far away from the steering wheel, resulting in them being either restricted or relaxed when involved in an incident.

Even if you’re fortunate enough not to be part of this statistic, there is still the danger of irreversible posture problems caused by sitting incorrectly in your car. By not making simple seat adjustments you could seriously impede your reactions in an emergency, as well as your overall health and well being when outside of your vehicle. Below are examples of how you should and shouldn’t sit in your car:

Wrong: Too far

Sitting this far away from the steering wheel means that you’re putting unnecessary pressure on you neck, spine and arms. This position can cause you to slouch and provoke headaches and fatigue; two feelings that can easily affect your vision and concentration when driving.

Wrong: Too close

Although this position appears extremely unnatural, it’s still surprising how many people drive too close to their steering wheel. This stance means you have a restricted view of the traffic and pedestrians around you, as well as placing tension on your chest from the seatbelt. This position will be detrimental to your shoulders, neck and lower back and could cause long term arthritic problems.

Right!

Depending on how tall you are of course, this is the right distance you should be from your steering wheel. As you can see the arm isn’t to compressed or stretched and this takes pressure off your back, neck shoulders and even legs. A good indication of achieving this is if your feet can comfortably push the pedals all the way down to the floor and your elbows aren’t bent.

If you still have difficulty when driving, we offer a wide range of lumbar supports specially designed for your car seat and body, including lumbar cushions and double-padded seats.

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How to sit at your desk correctly

Tuesday, March 16th, 2010

As you’re reading this post there is a huge possibility you’re sat incorrectly whilst doing so. Whether you’re curled up on the sofa with your laptop or arched awkwardly at your work desk, your posture will be suffering the most – both in the short and long term.

Millions of us work in an office and use a computer for countless hours, oblivious to the strain we’re placing on ourselves. It has always been widely accepted that we require two things in life: a good bed and a good work chair as we spend the majority of our time either asleep or sat at a desk. The latter is certainly an imperative for us all, but often it’s not the chair that’s at fault. More often than not we are; inadvertently slouched or rigid at our desks and unaware of our posture predicament. We admit that it’s extremely difficult to be sat in the correct position every minute of the day, but we do encourage that you try. To help, we’ve compiled some top tips on how to not only sit right, but arranging your desk properly too.

BAD

GOOD

No strain, no pain

A correctly adjusted chair will significantly reduce the strain on your back. Select one that is easily adjustable so that you can manipulate the back position, height and tilt. Ensure that your knees are level with your hips too. Our ergonomic office chairs will provide adaptable support and comfort.

The hot seat

Working in an office can also mean a lot of ‘hot desking’, so remember to re-adjust your chair accordingly.  It’s worth spending a bit of time making a few adjustments that will mean that you are significantly more comfortable during the day.

Stay grounded

Although always hard to accomplish, try to keep your feet flat on the floor. When you are sitting at the desk if your feet don’t easily reach the floor ask for a footrest as this will allow you to rest your feet at a level that’s comfortable for you. Try not to cross your legs as this can potentially cut off circulation and cause hip problems.

See eye-to-eye with your monitor

It’s recommended that your have your monitor approximately 12 to 30 inches away from your eyes. Or in other words, place the monitor about an arm’s length away, with the top of the screen roughly at eye level. Our monitor risers will impart more flexibility too.

Screening your screen

Your screen should be as glare-free as possible, but if you’re experiencing any degree of glare, position the monitor to avoid reflection from overhead lighting and sunlight and pull blinds across the windows. Adjusting the screen’s brightness or contrast can make it much easier to use, but again a monitor riser will help.

We all need to consider that back pain is a very common condition in the UK and is one of the largest causes of work-related absence. Although this can affect anyone at anytime, people aged between 35 and 55 years old are more likely to be susceptible, so if you sit at a desk – either at work or home – then it’s essential you’re giving your back the correct support.

See how our ergonomic furniture and solutions can improve your posture and productivity today.

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RH Chairs helping Chris Evans to settle into Terry Wogan’s seat

Monday, February 22nd, 2010

Chris Evans has been given the task of settling in to what is widely regarded as the most difficult seat to fill in the British media. Last week, Chris made his first outing as the new host of BBC Radio 2′s breakfast show, taking over from Sir Terry Wogan, who presented the show for a total of 27 years.

The good news for Chris is that the supposed hot seat is made by RH Chairs, so at least we know he’ll be comfortable. Now all he has to do is fill Terry Wogan’s shoes.

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How to reduce the risk of bad posture for your children

Monday, February 1st, 2010

Although we are passionate in our quest to improve the adult work place, we are equally concerned about the next generation of children who suffer from poor posture long before they step into an office.

Bad posture is widespread across all ages, but particularly in schools where children don’t have the right seating, and just as important, aren’t receiving the education to combat poor posture at such a susceptible age.

However, in the defence of teachers across the country it’s just not possible to sit with every pupil every second of the day and regulate their posture. It’s a fact that kids slouch and generally don’t walk as if trained rigorously at the local army barracks. You often hear random parents say “Sit up please, don’t slouch!” to their oblivious little ones, but can you really force a child to sit with a straight back? No.

So, our empathy extends to all teachers and parents (remember we are parents ourselves!) and that’s why we’ve looked into ways in which your children can improve muscle and bone strength for the future; in turn reducing the risk of bad posture.

Baby steps

Afford your baby a chance to develop lower back strength and neck control by natural progression at their own pace. For example, through lifting their head, rolling over, sitting, crawling and finally walking. Each stage prepares the muscle co-ordination for the next. If you rush them past a stage, some muscle groups will not be ready.

Growing pains

Don’t let children ‘grow into chairs’. Using a chair that is too big can be worse than one that is too small. Make sure the thigh length of the seat is less than theirs. If the seat is too long their calves will press against the seat front, which can also affect blood circulation.

They are what they eat

A balanced diet it crucial for ensuring your child’s bones grow properly now and into adulthood. Consistent exercise or playing sports regularly will also nurture steady bone growth.

Heavy goods

Don’t let them carry a heavy weight on one side of their body. A rucksack is far better than a cumbersome bag, especially if your child walks a long distance to school.

Are they sitting comfortably?

As we mentioned before it’s difficult for teachers to monitor your child every second, however that doesn’t mean that you can’t necessitate for them to provide the correct sized furniture. Ideally the school should have sloping desks but not bucket chairs. Institutes across the UK are now accommodating the right furniture as they appreciate not only the affect it has on their pupil’s concentration, but more specifically, their long term posture.

Our passion for a healthy posture and lifestyle applies to young and old and our ergonomic furniture cares about your body, no matter what your age.

For more information on how you can help reduce the risk of bad posture for you child visit www.familiesonline.co.uk

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Ergonomics vs the iPad

Friday, January 29th, 2010

In case you’ve been asleep over the last two days, the big technology news has surrounded the launch of Apple’s new iPad.  There seems to be a great deal of debate at the moment as to whether it will be as successful as some of Apple’s previous products (such as the iphone and itouch) – but if it’s even half as popular, it will mean a lot more people will be using a tablet based product rather than traditional books, newspapers and magazines.  So is the ipad good or bad news for ergonomics? And will it be better for your back than, say, a netbook?

At Posture People we are always interested in the release of new technology. During our lifetimes we have seen a movement within society from general ignorance (i.e. a large proportion of people not even knowing how to turn on a personal computer), to a much more widespread embracing of technology in the home. In fact, the majority of homes will now have the obligatory PC or Mac in the corner of the living room.  The adoption of all this new technology has also had a profound effect on our bodies, with more people than ever suffering with back issues.

Just in case you don’t know much about the ipad

If we look at the dimensions of the ipad, it’s slightly smaller than an A4 piece of paper, about as thick as a notepad, and flat.   It is being described by Apple as the best way to view web, email, photos, books and magazines.  But is it good for our backs?

Ipad vs the traditional book

We believe that one of the applications the ipad will become most popularly used for is as an electronic reading device. Because the ipad device is very flat, and if people use it flat on a desk to read, then the posture adopted would become largely hunched.  Look at the two photos below, and the comparative postures; when reading a book at a tipped angle, the angled book encourages a straight spine,

whereas the flat book, as though reading from a flat surface, encourages a ‘C shaped’ spine, placing increased pressure on the upper spine as it holds the weight of the head in a forward angle.

So how easy will it be to maintain holding the ipad at a tipped angle?  It will weigh 0.68 kg for the version that includes wi-fi – considerably heavier than a paperback.  So will the temptation be there to sit over it rather than tip it up?

What can help?

There are a number of products designed primarily for laptops that would work equally well for improving the ergonomics of the ipad.  If the ipad was being used as a reading device, then a laptop stand such as the cricket would be great.  The cricket laptop stand is highly adjustable, so the user could set a shallow angle to establish a good reading position. Another product, the Posture Pouch, would also work well, and would provide additional protection for your ipad, by wrapping round the ipad (see image below).

The benefit of the Posture Pouch over the Cricket Laptop stand is that the Posture Pouch can also provide a solid and appropriately angled platform upon which to write upon the ipad’s screen.  So it could compensate for the downward slope of your legs, and it would avoid the need to sit cross legged to keep the ipad from slipping off your knee.

Ipad v’s Netbook

At Posture People we are not big fans of netbooks unless they are being used for very short periods of time. The combination of a small screen and a small keyboard are, ergonomically, a recipe for disaster, as you have to bend down considerably to use the screen and the keyboard together.  So, the ipad is a marginal improvement as the screen is a little bigger, however, to create a really good ergonomic posture you will still need to raise the screen, and plug in a separate keyboard and mouse if using it for applications such as email. And remember, investigate ways of angling the screen if you are using it as a reading device.

We cannot resist the unstoppable march of new technology, but somewhere along the journey we’d like all manufacturers to investigate ways of helping their users to maintain better posture when using their devices.  One thing is for sure – the ipad is here to stay, and in the future we will undoubtedly be reading more of our words from screens rather than paper. Hopefully though, we’ll be able to do so at an angle that’s kind to our necks.

More interesting reading:

What the ipad and ibookstore means for publishers by Semantico

Typing on the ipad

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So what exactly happens in an Alexander Technique Lesson?

Friday, January 15th, 2010

There has been a lot reported in the press about the benefits of Alexander Technique in helping back pain.  The research reveals that following 24 AT lessons, the average number of activities limited by low back pain had fallen by 42%, and the number of days in pain had decreased from 21 to 3 days per month one year after the trial started. Also a series of 6 lessons followed by GP-prescribed general exercise was about 70% as beneficial as 24 AT lessons alone.  I read the actual study published by the BMJ, and a subsequent research article on the cost effectiveness to the NHS – and both studies did conclude that the Alexander Technique was beneficial over a longer period of time to helping people manage and reduce back pain.

At Posture People we’ve heard a lot of anecdotal evidence about the benefits of Alexander Technique, but until recently hadn’t actually experienced it for ourselves, and if you had asked me two days ago I would have described it as doing certain actions like sitting in a chair, over and over again until the correct way of doing it was drummed into you.

I actually think Mark Claireaux from Alexandertechniquebrighton.com must have overhead me describing it, and offered to show me what was actually involved in a lesson.

The lesson started with an overview of what the Alexander Technique is, and in a nutshell it’s a re-education of your muscles to provide better support for your body, and a way of eliminating poor habits you’ve picked up through the years.  A lot of the lesson was based around learning how to sit on a chair correctly, but as Mark explained that it’s something we do many times a day without even thinking about it. We use most of our co-ordination in this simple movement, i.e. bending at the ankles, knees and hips and the co-ordination of the head neck and back. If we can improve the way we do this simple activity with less tension and better co-ordination we can apply this to every activity we do during our day from our journey to work, through to sporting activities.

As the lesson progressed I learnt that as toddlers we are nicely balanced, our big heads wonderfully supported and everything all pulling together as it should, then somewhere along the way it all starts to go wrong.  We pick up bad habits from our parents, poor furniture at schools and the killer – our love affair with the computer; combine all that with a more sedentary lifestyle and bang it’s not surprising that more people than ever before are suffering with postural problems.

Mark explained “The Alexander Technique is unique in that we can start to eliminate bad habits that maybe doing us harm as we go about our daily lives. We are learning to move more efficiently and effectively. You may have a habit of twisting when sitting or getting drawn down into your computer or work station, you might notice that you respond to cold weather by hunching up your shoulders, you may also do this when stressed. As your awareness improves you may start to notice how stress manifests itself in your body and make a choice NOT to react in your old habitual ways. People often report that they feel calmer and more relaxed which often means their breathing has improved. If you go to the gym, play sports or are involved in yoga/tai chi or dance you will be able to apply what you have learnt in your lessons to how you move in your activity. Many people feel it really improves their performance, so you can see there is much more to the Alexander Technique than pain management it is more like getting the tools for life”

So Alexander Technique helps to re-educate our bodies, and the muscle that got the most use during this lesson was definitely my brain, as I really did have to think about even simple activities like sitting down in a chair, and how by making small changes I could be much more efficient in how I was performing the task.

Do I think it would work?  I can definitely see the benefits, but this is not a quick fix, as one lesson would definitely not cure a lifetime of poor habits.  So a course of lessons would definitely be needed to see a real difference, and even then you would have to commit to changing your habits on a long term basis to keep reaping the rewards.

But even after one lesson I left feeling more refreshed and taller, and minus the headache that I walked in with.  Also one effect I hadn’t expected was my mind felt full of ideas again.  I do believe it’s a good idea to take time out and focus on what might be affecting your performance, and if your body is working against you, Alexander Technique would be a great method of redressing that balance.

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