COMPUTERS AND YOUR HEALTH, Part Two
Ergonomics: Your Feet and Lower Back
by Clyde Ford


In the first part of this series (NETWEAVER Vol. 2, No. 1), I
discussed some of the health hazards associated with the
radiation output of the computing devices with which we work. I
also offered some health and nutritional guidance to help you
combat the potential health risks of this radiation output.

In part two, I will introduce you to the ergonomics of your
working environment. As you are most likely aware, "ergonomics"
is a science that makes extensive use of mathematics, physics,
and biomechanics to determine the optimal conditions for humans
who work with machines. I am not going to discuss ergonomics
from the scientific viewpoint; rather, I will offer some common
sense suggestions and relate my experiences--as both a regular
computer user and a doctor who deals with spinal complaints. In
particular, I will discuss the effects that the use of computers
has on our spines and nervous systems. (In my office, I see a
lot of computer users with spinal problems that result from
ignorance about using computers safely.)


YOUR FEET
=========

There are three areas of your body that must be supported if you
are going to sit in front of a computer for any length of time:
your feet, your buttocks, and your spine (from the base of the
spine to the base of the skull). Most people think only of back
support (from the base of the spine to the mid-back) when they
sit. However, really good "computer posture" starts at your
feet.

Your feet should be in contact with the floor, for several
reasons. If your nervous system receives information from the
sensors in your feet about the location of your body in relation
to the ground, muscles throughout your body tend to be more
relaxed. Also, the position of your feet controls the postural
stress on your ankles, knees, and pelvis. Positioning your feet
in any way other than flat on the floor increases the stress on
these areas--particularly the pelvis--and is often the start of
spinal pain.

(As you read this, raise both feet off the ground; notice what
happens to the pressure on your pelvis, your abdominal muscles,
and the muscles of your spine. I guarantee that you won't be
comfortable for long.)

A final point about your feet: your chair height should be such
that your knees are bent at about a 90-degree angle. Your knees
should never be higher than your hips; if you want to sit
comfortably for a long time, the "sports car" position is
definitely out.

There are some fun things you can do with your feet while you
sit at your computer. I enjoy putting a "footsie roller" under
my feet and stimulating them while I'm hacking away at the
keyboard. I also have a pair of "reflexology sandals"--sandals
with about 200 small rubber tips that stimulate your feet when
you press on them. This is great reflex stimulation for the
rest of your body.


YOUR LOWER BACK
===============

If your lower back becomes fatigued while you are working at a
computer, there are several things you can do. You can provide
yourself with adequate lumbar support by getting a better chair,
or by placing a small pillow between your back and the back of
the chair. There are several good lumbar supports that fit into
any chair. The one we use in my clinic, a "Postural Back
Support," is available through most chiropractors' offices. It
costs about $30, and can be easily transported from your home to
your car and office.

A second way of combating lower back stress is simply to "sit
back" when you're working at the computer, instead of leaning
forward. Notice your sitting posture the next time you're
working away at the keyboard. I'll bet that many of you lean
forward toward the computer, as if you will somehow be able to
perform your work better if you get physically closer to the
computer. In fact, as your work gets more intense (and often
more stressful), the tendency of most computer users is to lean
further forward. This forward-leaning position causes increased
contraction of your spinal muscles to support the weight of your
body, and contributes to lower back fatigue.


chair away from the computer, relax, and bend forward
from the waist; let your body hang over your knees.
If you're lying down, raise your hands over your head,
reach up, and lift your upper body forward to bend
over your outstretched legs. In either case, bend as
far forward as you can without straining. Just let
your body hang there for 15-20 seconds without
bobbing. Do three or four repetitions of this
exercise.

(2) Knees to chest: In a chair, alternately grasp each
knee and raise it toward your chest. On your back,
bend your knees and raise them toward your chest,
grasping them alternately with each hand. Don't
strain your neck forward to reach your knees; just let
them come as far toward your chest as possible. Hold
them in this position for 15-20 seconds; repeat three
or four times.

(3) Pelvic rock: On the floor or sitting, alternately
relax and tighten your spinal and buttocks muscles so
that your lower back straightens against the floor or
chair back and then relaxes. When you do this
fluidly, your pelvis assumes a gentle rocking motion,
effectively relaxing the muscles of your lower back
and pelvis.


COMPUTER AS AN EXTENSION OF SELF
================================

When we use computers, an interesting phenomenon occurs that has
both positive and negative components. Psychologically, most
committed computer-users identify with the devices they use. In
fact, we not only see our computers as extensions of our minds,
we also see them as physical extensions of our bodies.

If you observe first-time computer users, you will usually find
that their physical posture is "stand-offish"--far away from the
computer, extending only their hands to touch the keyboard. In
contrast, most of us "pros" get our whole body into the act. We
grab, pound, shake, stroke, and even caress these electronic
objects of our affection. When we use our computers to

(Next time you're driving, try to keep your head and body
straight while you're making a turn. It's almost impossible.
We all lean in the direction in which we are causing the vehicle
to go. Although this kind of activity has little to do with the
technical performance of the machine, it is very relevant to the
ways in which we interact and control the functions of the
machines with which we work.)

We get into trouble when we extend ourselves toward our machines
inappropriately. Animating your automobile with the stress in
your life is not a good idea, as it actually impairs the way you
drive and endangers other people. Similarly, extending yourself
physically toward your computer monitor--and thereby placing
unnecessary stress on your spine--is unproductive in the long
run.


PERSONAL TIPS
=============

I have developed some personal preferences about sitting and
working at a computer that I'd like to share with you.

First of all, whenever possible, I don't sit! One of the
computers in my office is set up for my receptionist to use
while standing; when no one else is around, I use it myself. As
long as the keyboard and the monitor are at the proper height
(which I'll discuss in the next article of this series) I find
that this is a very comfortable way to work. Besides, I like to
"pace out" problems, and standing is very convenient for that.

When I'm forced to sit, I find that the crossed-legged "half
lotus" yoga position is the most comfortable one. You might try
this at the computer, but only if you're able to do it
comfortably; otherwise, it will probably bring you more
discomfort than relief.


ERGONOMIC FURNITURE
===================

Finally, as a conclusion to this section, let me mention the
Balans chair and the Seiza bench, two sitting arrangements which
you may want to consider.

The Balans chair is that backless chair that includes a bar
around which you wrap your legs. Its construction forces you to
sit with good posture. Because your weight is distributed not
only on your buttocks but also on your knees and legs, a lot of
stress is removed from your spinal muscles.

The Seiza bench, which you may have seen in the pages of the
East-West Journal or New Age Magazine, is similar to the Balans
chair, but without the bar to wrap your legs around. With this
device, your knees and lower legs are folded under you in
contact with the floor. Here again, there is good weight
distribution and less chance for lower back fatigue.

I encourage you to experiment with these unorthodox seating
arrangements; you might find a combination that really works
well for you. Most importantly, you should observe some of the
precautions concerning your shoulders and neck that I plan to
present in part three of this series.


POSTSCRIPT
==========

As a postscript to this section, I should tell you that all the
exercises and precautions I've given are general. You might
have a physical condition that precludes you from doing some of
the exercises or might even cause the exercises to give you
additional pain. Pay attention to the signals provided by your
body; don't work or exercise through pain. If your problems
remain unresolved after a reasonable period of self-help, get
professional help.

In the next part of this series, I'll continue to work my way up
the spine to the shoulders and neck.

-----

Author's Note: Clyde Ford is the organizer of Meta:Health on The
Meta Network. A chiropractor from Richmond, Virginia, he is
interested in applying leading-edge insights from areas such as
brain research and new physics to health and healing.