Dr. Seth Hosmer of Hosmer Chiropractic Health is an experienced chirpractor, trail runner and triathlete. At his unique practice in Portland, OR, he helps patients with pain and flexibility issues by going beyond the usual chiropractic adjustments and working with them to find the root cause of their issue. Oftentimes, this means addressing soft tissues and movement patterns (or lack of them) in the patient’s lifestyle. Read our interview with Dr. Hosmer below to hear about an experienced chiropractor’s approach to solving pain issues and adding more movement to daily life.
How do ergonomics and your work intersect?
Being aware of ergonomics is essential to what we do at all times. Whether you’re talking about a desk or computer or a setup or adjusting a bicycle - ergonomics matters.
Whether you call is ergonomics or just living life, ergonomics needs to be as good as it can be.
What are the most important aspects of ergonomics that people need to know about?
First, sitting posture. A lot of people this year are working on their couch or kitchen table, and then watching TV. Doing this 8-12 hours a day.
For athletes, sometimes they’re worse than regular folks because they are so tired from their workouts that they look forward to sitting and then they sit for long periods. They fall into a trap where they think they’re active for so much time they think it counterbalances sitting for prolonged periods. It’s not. Sitting for long periods is an early risk factor for mortality. Even if you’re an athlete, you still can’t get away with sitting for long periods of time; it’s still bad for you.
Secondarily, standing posture. The real enemy is not the posture, it’s the fact that you’re not moving. The body is made to move and any time you hold a fixed position for an extended period, it does not promote health.
Ideally, you should be moving all the time because that’s what it’s designed to do. Specific changes happen in the joints and ligaments if you don’t move them. The number one thing is to move more.
What ergonomic product(s) do you recommend to people you work with?
We usually recommend elevation desk that goes up and down. They are relatively inexpensive and come in different sizes that can be transported almost anywhere. We want people to have the choice whether they’re sitting or standing. We want you to be moving around a bit ant not stuck in one place. Along with that, make sure you have a as big and good a monitor as your can so you’re not being drawn into a poor neck position.
One of the coolest products we’ve come across is the Hyperice vibrating foam roller - it’s really good at mobilizing stiff joints and muscles. Athletes need a way to recovery quickly. It greatly accelerates the speed at which that can happen. Standard foam rolling can be painful. Vibration helps break through quicker.
What movements and stretches do you recommend people do every day? Are they different based on type of work and activity level for each person?
You can have movements for specific conditions but 10 things wed love to see everyone doing, especially this Banded Shoulder stretch (video #69.)
With so many people shifting to working at home this year, has your practice changed in terms of the needs and pains people are experiencing?
Yes, we’re seeing lots more neck and shoulder pain from relatively poor ergonomics and fixed postures. We’re seeing a lot more TMJ cases - a lot of people clenching their teeth because they’re experiencing more stress. We’re seeing a lot more thoracic or brachio-plexus problem because their neck and shoulders are so tight, and a lot of lower back issues. People are just stiff all over because their gym is closed and they’re not moving as much.
Other the other hand, it’s been a great opportunity for some people because they can get in for treatment, wear sweatpants and loose fitting clothes that allow them to move more and make some new habits.
The vast majority of problems we see is lack of good movement. Move more move better and you’ll feel better.
Hosmer Chiropractic’s extensive video library is chock full of helpful information and recommendations for healthy stretching and movements that anyone can benefit from. Be sure to check it out and let us know what your favorite moves are!