Thanksgiving is over and Christmas is upon us, and many find that this season exhilarating and exciting.  However, just as many feel stressed and even depressed.  It may be work deadlines or family relationships, or even a money crisis. There are many reasons to feel anxious during these winter months, but if  you find yourself struggling without much of a reason or every winter season, you might be suffering from Seasonal Affective Disorder, aka SAD.  

What is SAD?

Seasonal Affective Disorder, often referred to as SAD, is a form of depression that comes with winter and leaves with spring.  Essentially it hits as daylight wanes and the days get shorter. As much as one-fifth of Americans suffer from SAD, the most frequent victims are those who live up north or in high altitudes since the days are even shorter there.  

What are the Symptoms of SAD?

• Depression
• Increased fatigue
• Sleeping more than usual
• Feelings of anxiety

How Can I treat SAD?

Medications.  Regardless of which route you take, it's wise to visit a doctor to talk through your feelings.  He or she may prescribe medication for you. As is usually the case, some medicines are successful, others are not, and most carry side effects. 

Waiting It Out.  If your case isn't terribly severe, you might opt to "suck it up" until spring comes.  However, this can be risky since you are not feeling yourself and at the very least will not live life as you would normally would for several months.  

Natural Remedies.  One of the simplist natural remedies is light therapy. Light therapy involves purchasing a special light which replicates the rays of the sun. The person suffering from SAD sits in front of this light with their eyes open. This light is not found in normal incandescent household lights, and must be purchased exclusively for this type of therapy.  The light can be moved from room to room or even taken to the office.  A great bonus for light therapy is that it can be bought over the counter and does not have side effects.

Whatever type of therapy you decide to try in your battle against Seasonal Affective Disorder, it is important to keep in mind that it is treatable. Light therapy is one of the most straightforward and natural solutions for people who suffer from this disorder.

Unfortunately, back pain is n all-too-common occurrence.  As back pain is the 5th leading cause for seeking medial help, it's not terribly surprising that 90% of Americans have experienced back pain.  However, you may not know that half of that number suffer from multiple episodes.  Since back pain can be quite debilitating, it's important to treat it seriously and get as much relief as possible, while attempting to alleviate it altogether.  Thus, let's take a look at common symptoms, causes, and remedies for non-injury-related back pain.

What are the Common Symptoms of Back Pain?

Without sounding sarcastic, your back hurts.  It may be a sudden pain, one that even shoots down your leg, or it may be a dull ache.  You might feel it more sitting or even lying down. 

Most cases of back pain are not the result of injury or illness, which seems to indicate that it is the result of life style or habits. Some of the more common causes of back pain are listed below.

• Muscle strain

• Spasm

• Ligament sprain

• Joint problems

• Herniated disk (aka slipped disk)

• Unusual activities that put strain on your back

How do I manage my back pain?

Assuming you have not recently been in a car accident or sports event that physically hurt your back, think about anything that might have caused strain.  Did you reach for something in the back seat?  Did you twist funny when you stood up?  Do you sit in an uncomfortable chair at work?  Are there certain positions that cause you consistent pain?  Did you help a friend move? If you can pin point any specifics, try to avoid those problem areas as best you can.  This may mean trying different positions for siting in general, or it may mean taking a break from a new exercise routine to see if the pain diminishes.  If the pain persists, call your doctor.  It may be a hassle to schedule a visit, but your back is worth it.  Don’t take any chances.

Back pain is common and a leading reason for visiting the doctor.  Review your recent life style and changes you have made to see if they are contributing factors to your back pain.  Check back next time for some more tips on implementing new work habits.

Sitting Less

More and more medical professionals are warning us against sitting too much.  When you add up all the hours we sit to eat, work, and even relax, it's not really a big surprise that we spend the vast majority of our day sitting.  Sitting this much puts tremendous strain on our muscles and our backs and makes us uncomfortable throughout the day and achey by the end of the day.  

Some solutions to sit less are to take breaks, of course, as well as to be creative about finding ways to stand.  One way to do this is to stand while returning phone calls or drinking a cup of coffee.  If you need to chat with a co-worker about a project, do it while standing or walking somewhere to give your muscles a much-needed break.  Alternatively, you can use an adjustable height desk which allows you to raise or lower your work surface with one touch.  Thus, you can work in the traditional sitting posture, or you can stand.  An added bonus is that collaboration is made much easier in a standing position than in a sitting position in which your co-workers bend over your screen and crowd you at your desk.

However, there are many times you will still need to sit.  Thus, it's important to sit ergonomically and in a neutral position, which minimizes movements and therefore strain and even injury.  The best tool for helping you maintain good posture is a well-adjusted, ergonomic chair that is physically designed to support and encourage ergonomic sitting.

Tips for Adjusting Your Ergonomic Chair

Many people have an ergonomic chair and just don't know how to adjust it properly.  Or, maybe you're in the market for one- either way, here are some tips for ensuring that your chair is doing to work for you and fits you specifically.  

• Evaluate your chair.  If purchasing or choosing a chair, check the seat pan, where you actually sit, to make sure it's not too small.  Ideally, you need at least an inch extra on each side of your hips.  Additionally, after 30 minutes of sitting, you shouldn't feel sore spots on your bottom.  If you do, you may be dividing your weight unevenly.  Lastly, make sure the seat depth is fitted for your height; the seat should not touch quite the back of your knees. If this evaluation reveals any problems, you should strongly consider finding a better ergonomic chair that is the right size for you.

• Place your feet flat on the floor. Raise or lower your chair until you feet are firmly on the floor. You should be able to set your feet flat on the ground without having to angle them downwards or, conversely, have your knees in your face.  If your desk is higher or you need additional height,  use a foot rest to provide proper support. Don’t pull your feet under your chair or cross your legs; this will put pressure on your back and knees.
• Recline a little. Don’t try to sit straight up. Your body relaxes better when you are slightly reclined. Move the back rest to lean back at a small angle from a straight-up position. This will decrease pressure on your spine.
• Adjust the back support. If your back rest moves up and down, try several heights to find the best fit to the natural shape of your back. You can also easily add portable lumbar support if you need more padding for your lower back.
• Move your armrests. Keep your armrests completely out of the way while typing. Resting your elbow on your armrests can compress the ulnar nerve at your elbow causing pain or injury.  Only use your armrests to take the weight off your shoulders while you are not actively mousing or typing.
• Position your keyboard properly. The most comfortable place for your keyboard is about an inch or two off your lap, with your forearms almost parallel to your legs, the keyboard tilting slightly downward  away from your body. A keyboard tray allows this adjustment to happen quickly and easily.

Good posture is the key to healthy, more comfortable sitting. Start with a good, ergonomic chair that is adjusted to fit you. Add a foot rest and additional lumbar support to minimize muscle loads. Adjust your chair and correcting you posture can have a huge impact.

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