Dr. Daniel Shaye is a doctor of chiropractic with Performance Chiropractic in Williamsburg. He is a Fellow of the International Academy of Medical Acupuncture, a certified chiropractic sports physician, and a certified chiropractic rehabilitation doctor. He has studied and lectured on ways to cope with physical and mental stress, and sometimes personally experiences both.

Surviving Your Work Day by Daniel Shaye, DC Published: July 2006 If you finish your workday energized and feeling great, then please turn the page. If you have a low-stress, highly rewarding, spirit-nurturing job or career, then this article may not be for you. On the other hand, if you work a desk job, spend more than two hours in front of a computer each day, spend long hours doing tedious or repetitive work, or experience stress, headaches, body aches and pains directly related to your workday, then perhaps you could benefit from a few neck, back, headache, and sanity-saving tips. Step 1: Start with your feet. Whether you’re an orthopedic surgeon or a grocery store clerk, long hours of standing can be murder on your feet, knees, hips and spine. Since your feet are the only body parts to touch the ground, treat them well. Consider dressing for comfort, rather than fashion. Ladies, keep your heels to one inch or less. Rubberized soles can cushion your feet, and custom orthotic inserts can work wonders. If possible, stand on a rubberized mat or soft pad while working, rather than standing on concrete the entire day. Your feet will thank you, as will the rest of your body. Step 2: Tame your phone. Cradling the phone between your ear and shoulder can easily cause neck and shoulder pain, pain down the arm and even headaches. Though add-on phone cradles can help, a hands-free headset is an even better choice. The better-quality telephone headsets can easily run $300 (Tip: I found the same item on eBay for less than half the retail price). If you’re the boss, consider such purchases an investment in the health and productivity of your staff. If you’re the employee, advocate for your health. When you’re happy and healthy, you’re likely to provide better service. Step 3: Put your computer in its place. Many people spend more hours gazing at a computer monitor than they do looking at their spouse. Don’t let the modern love affair with the computer be your downfall! Place your mouse so that your shoulders are relaxed when you use it. My wireless mouse helps quite a bit, as my old mouse didn’t reach my ideal position. Next, arrange your monitor for optimal use. Try this exercise: Get comfortable in your chair (if you can’t, consider investing in an ergonomic chair). Now, close your eyes. Once you’re relaxed, sitting with good posture and not straining, open your eyes. Are you looking right at your computer monitor? If not, consider raising, lowering, or moving it so that it’s located in your natural comfort zone. If you have to turn your head or look up to see your screen, you’re asking the muscles at the base of your skull to overwork. Sure, you’ll get away with this sin for an hour or so, but it won’t be long before you’ll pay the price in neck pain, headaches, tight shoulders or worse. Step 4: Take micro-breaks throughout the day. Children are constantly active, yet we adults are quickly socialized into being statue-like automatons at work, at conferences, and in other sedentary situations. In America, where the 40-hour workweek is becoming a luxury, our culture pushes us to be more productive on the job. The need for rest and relaxation is often viewed as a character flaw or a sign of weakness. Act like a kid and move more while you work. Your boss likes productivity, right? And he or she probably hates it when you’re on the clock but not working, right? Microbreaks can be as short as 10 seconds, yet they can greatly decrease your physical stress and possibly improve your productivity. Most of us can find 10 seconds, four to six times every hour. Even a surgeon or dentist can spare 10 seconds during or between procedures. Try this: The next time you find yourself spending hours at the computer or performing a lengthy procedure, take a microbreak to change your posture, move your neck, flex and extend your spine, squat, stand or sit. If your boss can’t deal with your insistence on 10-second breaks every 10 to 15 minutes, it may be time to find a new boss. Step 5: Adjust your mind and body. Work-related stress not only harms our productivity, it can spoil our relationships and personal time, and damage both the quality and quantity of our days here on Earth. Adjust your attitude, and try gaining a new perspective on your mental stressors. For your physical work-related stresses, apply the tips above. Consider having your body “squished” (massage therapy) and re-aligned (chiropractic care) to find relief from stressful workdays. Get a good night’s sleep, and tomorrow your world will look entirely different. Eat well, and reap the rewards – at work, and beyond. Refresh both your body and your mind with regular exercise, even if your activity is as simple as a daily walk. Your body will thank you; and your boss might, too. Especially if you’re self-employed.

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