EASYWAYS TO PREVENT CHRONIC PAIN HOW TO IMPROVE YOUR POSTURE AT WORK
IF YOU STAND ALL DAY:
Most Americans spend about 40–50 hours a week at work. Whether you sit at a desk or move around all day, having good posture is one way you can prevent having to deal with chronic pain down the road. When you are at your place of work, here are a few things you can do to improve your posture. If you spend all day sitting in front of a computer, make sure your chair supports the curve of your spine. Add some pillows if necessary. You want your hips to be as far back in the chair as they can go, with your back resting at a 100–110-degree angle. Your legs should have plenty of room under the desk, and your chair should be low enough that your feet rest completely flat on the ground while your knees are at 90 degrees. When typing, keep your wrists straight and your upper arms close to your torso to prevent shoulder strain. Your computer monitor should be at eye level and about arm’s length away from you. Finally, even if you have perfect posture, sitting in one position for too long can affect your blood circulation. Be sure to get up and move around for a few minutes every half hour or so. IF YOU SIT ALL DAY:
Naturally, if you stand for most of the day instead of sitting, maintaining proper posture will look completely different. You want to stand with your feet shoulder width apart and bear your weight on the balls of your feet. Shift to your toes or from one foot to another every now and again to keep your blood circulating. Another important way to make sure you don’t cut off circulation is to keep your knees slightly bent. Maintain a straight posture, with your stomach tucked in and your shoulders back. You should also keep your head level (keep your earlobes in line with your shoulders). Minding your posture on a daily basis is an easy way to prevent chronic pain in your back, shoulders, and legs. Posture analysis is one of the many services we provide at Campus Commons. If you think your chronic pain might be a result of bad posture, we encourage you to give us a call or visit our website.
TAKE A BREAK
BEET, MINT, AND RICOTTA HUMMUS
Inspired by Bon Appétit magazine
INGREDIENTS
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1 6-ounce beet (about the size of an adult fist), scrubbed 1 15 1/2-ounce can chickpeas, rinsed and drained 1/3 cup tahini, well-mixed
• • • • •
1 garlic clove, grated
1 teaspoon kosher salt, or more to taste 1/4 teaspoon fresh ground pepper
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1/4 teaspoon ground coriander
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Mint leaves, poppy seeds, and olive oil, for garnish
1/4 cup fresh lemon juice 1/4 cup ricotta cheese
DIRECTIONS
1. Heat oven to 425 F. 2. Wrap beet tightly in foil. On a foil-lined baking sheet, roast wrapped beet until fork tender, about 60–70 minutes. 3. While beet is roasting, blend chickpeas, tahini, lemon juice, ricotta, garlic, salt, pepper, and coriander until smooth. 4. Once beet is cool enough to handle, use a paper towel to remove beet skin. Trim root end and cut into small pieces. Add to blender or food processor, and blend until entire mixture is smooth. Add additional salt if desired. 5. Transfer to a shallow bowl, top with garnishes, and serve.
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