Incontinence in Men

In childhood, girls usually develop bladder control at an earlier age than boys, and bedwetting is more common in boys. However, adult women are far more likely to experience urinary incontinence because of the anatomy of their urinary tract and the stresses caused by pregnancy and childbirth.

Nevertheless, men may experience urinary incontinence as a result of prostate problems, and both men and women can experience nerve damage that leads to urinary incontinence. Its prevalence increases with age, but it is not an inevitable part of aging.

Male incontinence is a medical problem. To find a treatment that addresses the root of the problem, you need to talk to your healthcare provider.

The body stores urine in the bladder. During urination, muscles in the bladder contract or tighten. This forces urine out of the bladder and into a tube called the urethra that carries urine out of the body. At the same time, muscles surrounding the urethra relax and let the urine pass through. Spinal nerves control how these muscles move.

Male incontinence occurs if the bladder muscles contract or the muscles surrounding the urethra relax without warning.

The 4 types of incontinence in men are:

• Stress incontinence, caused by weak pelvic and sphincter muscles
• Urge incontinence (Overactive bladder), caused by damaged or irritable nerves, in which the bladder squeezes at the wrong time
• Overflow incontinence, that results when an individual is unable to empty the bladder
• Temporary or Reversible incontinence, related to conditions, like: Urinary tract infection, Constipation, Delirium.

Cause of Incontinence
Nerve ProblemsAny disease, condition, or injury that damages nerves can lead to urination problems. Nerve problems can occur at any age.

• Chronic diabetes may develop nerve damage that affects bladder control
• Stroke, Parkinson's disease, and multiple sclerosis affect the brain and nervous system-can lead to bladder emptying problems
• A person with overactive bladder may have any two or all three of the following symptoms: urinary frequency, urinary urgency & urge incontinence
• Spinal cord injury may affect bladder emptying by interrupting the nerve signals required for bladder control

Prostate ProblemsThe prostate is a male gland about the size and shape of a walnut. It surrounds the urethra below the bladder.

• Benign Prostate Hypertrophy: The prostate gland commonly becomes enlarged as a man ages. As it enlarges, it can squeeze the urethra and affect the flow of urine. The commonest symptoms are-hesitant, interrupted, weak stream; urgency and leaking or dribbling; more frequent urination, especially at night; and urge incontinence.
• Prostate removal: Is one treatment for prostate cancer. In some cases, the surgery may lead to erection problems and Urinary Incontinence.
• Radiation: This procedure is another treatment method for prostate cancer. Treatment can result in either temporary or permanent bladder problems.

For the urinary system to do its job, muscles and nerves must work together to hold urine in the bladder, and then release it at the right time.

Today, many treatment options are available. Choice of treatment depends on:

• The type of incontinence
• The seriousness
• Which is the best option for you

Different treatment options for male incontinence include:

• Bladder training
• Lifestyle changes, such as losing weight or cutting out certain foods
• Medications
• Surgery

As a general rule, the simplest and safest treatments should be tried first.

Conservative Methods

Behavioral Treatments

For some men, avoiding incontinence is as simple as limiting fluids at certain times of the day or planning regular trips to the bathroom. As you gain control, you can extend the time between trips.

Kegel exercises

Bladder training also includes Kegel exercises to strengthen the pelvic muscles, which help hold urine in the bladder. Many clinicians find them to be an important element in therapy for men.

No single treatment works for everyone. Treatment depends on type and severity of problem, lifestyle, and your preferences, starting with the simpler treatment options. Many men regain urinary control by changing a few habits and doing exercises to strengthen the muscles that hold urine in the bladder. If these behavioral treatments do not work, you may choose to try medicines or a continence device. For some men, surgery is the best choice.

If  you have or have been treated for urinary incontinence, we would like to know how conservative methods have helped live an active lifestyle.

Incontinence in Women

Urinary incontinence is the accidental leakage of urine.

Life's events can weaken the pelvic muscles. Things such as pregnancy, childbirth, and being overweight can do it. One in three women who have ever had a baby wet themselves.

Pelvic floor muscles are just like other muscles. Exercise can make them stronger. Women with bladder control problems can regain control through pelvic muscle exercises, also called Kegel exercises.

Your hip bones are part of the pelvic area. At the bottom of the pelvis, several layers of muscle stretch between your legs. The muscles attach to the front, back, and sides of the pelvis bone.

Two pelvic muscles do most of the work. The biggest one stretches like a hammock. The other is shaped like a triangle. These muscles prevent the leaking of urine and stool. Bladder control exercises strengthen the muscles that hold the bladder and many other organs in place.

Finding the Right Muscles

This is very important!

For bladder control exercises, you should tighten the two major muscles that stretch across your pelvic floor. They are the "hammock" muscle, and the "triangle" muscle. Here are three methods to check for the correct muscles:

• Try to stop the flow of urine when you are sitting on the toilet. If you can do it, you are using the right muscles.
• Imagine that you are trying to stop passing gas. Squeeze the muscles you would use. If you sense a "pulling" feeling, those are the right muscles for pelvic exercises. 
• Lie down and put your finger inside your vagina. Squeeze as if you were trying to stop urine from coming out. If you feel tightness on your finger, you are squeezing the right pelvic muscle.

Pelvic Floor Muscle (Kegel) Exercises are designed to strengthen the muscles of the pelvic floor that support the bladder and close the sphincters. The general approach for practicing incontinence exercises is as follows:

Begin with empty bladder.

Start with gravity assisted positioning-Hips higher than the heart

Supported Bridge

Elbows/knees Position

CONTRACT-RELAX TECHNIQUE: Tighten the pelvic floor muscles as if attempting to stop urine flow or hold back gas. Hold for 3 to 5 seconds and relax for same length of time. Repeat 10 times. Breathe normally.

QUICK CONTRACTIONS:Repeat contractions of pelvic floor muscles while maintaining a normal breathing rate and keeping accessory muscles relaxed. Try 15 to 20 repetitions per set with coughing and sneezing.

ELEVATOR EXERCISES: Imagine riding in an elevator. As the elevator goes up from one floor to next,contracts the pelvic floor muscles a little more. As strength and awareness improves, add more floors to the sequence of the contraction. Relax the muscles as if descending one floor at a time.

Remember!!

• Performing Kegels with a full bladder can cause urinary tract infections & can further weaken the pelvic floor muscles.
• Don't squeeze other muscles at the same time. Be careful not to tighten your stomach, legs, or other muscles. Squeezing the wrong muscles can put more pressure on your bladder control muscles. Just squeeze the pelvic muscle.
• Breathe normally.

You can exercise while lying on the floor, sitting at a desk, or standing in the kitchen. Using all three positions makes the muscles strongest. As working against gravity is like adding more weight.

How to Protect the Pelvic Muscles

You can protect your pelvic muscles from more damage by bracing yourself.

Think ahead, just before sneezing, lifting, or jumping. Sudden pressure from such actions can hurt those pelvic muscles. Squeeze your pelvic muscles tightly and hold on until after you sneeze, lift, or jump.

After you train yourself to tighten the pelvic muscles for these moments, you will most likely have fewer accidents.

Be patient. Don't give up. It's just 5 minutes, three times a day. You may not feel your bladder control improve until after 3 to 6 weeks. Still, most women who do bladder control exercises notice an improvement after a few weeks.

Urinary Incontinence should not cause embarrassment. It is a medical problem, like arthritis and diabetes. There is a solution!


Looking for an Evidence? Here it is:
http://www.ahrq.gov/news/press/pr2012/muscleuipr.htm

How to be comfortable in Labour

The anxiety of pregnancy followed by painful childbirth dogs most women. However, following a few easy steps and making adequate preparations can significantly make labour easy.

Fear of the unknown is one of the biggest factors that contributes to pain. Throughout labour, the woman, if not aware, will be anxious whether the developments in her body are normal or not, which is why it is important to tell women beforehand what to expect.

Everyone's labour is different, and pinpointing when it begins is not really possible. It's more of a process than a single event, when a number of changes in your body work together to help give birth.

In early labour, also called the latent phase you may feel: 

• Persistent low back or abdominal pain, usually accompanied by the crampy premenstrual feeling.
• A bloody show (a brownish or blood-tinged mucus discharge). If you pass the mucus plug that blocks the cervix, labour could be imminent or it could be several days away. But it's a sign that things are moving along.
• Painful contractions occurring at regular and increasingly shorter intervals and become longer and stronger in intensity.

How you feel in early labour depends on whether you've had a baby before, how you perceive and respond to pain, and how prepared you are for what labour may be like.

What should be done in early labour?

This will depend on what time of day it is, what you like doing and how you're feeling. Keeping calm & relaxed will help your labour to progress and help you cope with the contractions.
This could mean watching a favourite film, relaxing, or asking a friend or relative over to keep you company. You could alternate between walking and resting, or try taking a warm bath or shower to ease any aches & pains. If you can, try to get some rest to prepare you for the work ahead. 
During early labour, you may feel hungry so eat & drink if you feel like it. This will help to comfort you and help you to rest. 
Early labour is a good time to try out various positions & breathing techniques to see if they help you cope with the contractions.

How make yourself comfortable during labour?
One's posture tells a vivid story about the person's state of mind. When tensed, we tend to curl into a ball, like a new born baby. Our shoulders get hunched, we tuck are chin in, bend our elbows & pull in out arms. When pain is felt, we adopt a similar position.
Some of the strategies that can be used to relax during labour include:

• Postural Awareness
• Relaxation Posturing
• Visualization & Imagery
• Breathing Patterns
• Labour Positions
• Touch & Massage

Postural Awareness:
Being aware of your posture can be used when you are tensed or in pain. Relaxation can be obtained when consciuosly you move from a posture of pain to a posture of relaxation.
Relaxation Posturing:
Irrespective of which posture you choose, maximum relaxation can be obtained when the whole body is completely supported. This can be achieved by taking complete support from in the chosen position & with the use of pillows.
In Sitting-

Sit with complete back support, from buttocks to neck, arms resting on arm rests & feet on the floor. If your feet do not reach the floor, keep a pillow or a stool to place your feet on. Hips & knees both should be at 90 degrees.

Leaning forward, resting your head on a table is also a good posture for relaxing. Make sure the edge of the table is not pressing against the baby.

In Lying-

        

Visualization & Imagery:

Visualization & imagery is an technique which depends on your imagination. You can picture & relive a happy experience. Relive the sounds, touch, emotions & all sensations pertaining to that memory. If not, you can visualize a scenery-beach, mountains, the calm ocean, & experience the sounds of the waves/birds chirping/feeling of the wind on  our face/feel the sand between your toes etc.

Breathing Patterns:

Breathing Deeply increases the oxygen content in the body & induces relaxation on exhalation.

How To- Keeping your shoulders relaxed, take a deep breath in through your nose. On exhaling through your mouth, feel the tension leaving your body.

Labour Positions:
Adopting different positions is helpful in dealing with the contractions. Breathing techniques can be used in these positions. It is advisable to practice these positions from 7-8th month onwards, so that you can decide which positions are comfortable for you. Few of the commonly used positions are shown.

Above shown positions help in reducing low back ache ( No.3-All Fours/No.5-Squatting) during contractions & increases blood supply to the baby. The Squatting position (No. 5) helps the baby to descend and gets the head locked in the birth canal. The baby's head gets fixed in the right position, which helps during labour. However, make sure you consult an expert before engaging in this exercise.
The breathing patterns used to relax during contractions can be practiced in these positions.
Massage:
Massage in labour is a very personal thing. It is most important that whoever is giving the massage is sensitive to your changing needs- with regard to location, depth, technique & well supported positioning.
Back pain in early labour is commonly felt in the low back region & can intensify as labour progresses.

Performed usually with you sitting & leaning forwards on your hands. Using the heel of their hand, your partner can gently knead your low back & increase or decrease pressure according to your comfort.

Performed either in side lying or in the sitting position. Slow rhythmical stroking using fingertips from the neck to the tail bone, single or double handed, can relieve tension & induce relaxation. Can be performed over the spine or parallel to it. Pressure can become slightly deeper as the hands descend.

The lower half of the stomach is the most common site of pain. This massage can be done using fingertips of both hands.

Side to Side stroking over the area of pain, will give relief. Perform using fingertips/ palms of both hands.


We hope these tips have been useful to you to prepare for your labour. We would like to hear about your experience.


(Read about Breathing Patterns in How to Breathe during Labour)

Aquatic Cardiac Rehabilitation

Aquatic exercises are popular because of the buoyancy afforded by water which lowers joint stress and resistance created by moving one's limb through water.

Recently water based activity is also becoming popular in cardiac rehabilitation. But it’s still controversial because of the safety concerns put forth by many doctors.

SAFETY CONCERNS:

Physiological changes after immersion could jeopardize diseased myocardium.

Possible problems	Physiological changes	Possible clinical outcomes
Increase in central blood volume	Increase stroke volume and cardiac output and left ventricular   volume. Decrease in heart rate	Increase in left ventricular wall stress, angina, ST depression.
Cold Water exposure	Increase in PaCO2 and decrease in heart rate	Increase in ventricular irregularity Increase in arrhythmia

PRACTICAL CONCERNS:

Heart Rate:  As its difficult to monitor it, there might be a problem in deciding intensity for exercise prescription

Monitoring: ECG and Blood pressure monitoring also becomes difficult.

PATIENT SELECTION:

Exercise is most beneficial for LOW-MODERATE RISK cardiac patients who either like swimming or have orthopedic or arthritis problems which may increase by land based exercise.

Water based exercises are particularly beneficial for individuals with peripheral vascular diseases. Particularly if temperature is 30-33 degree Celsius.Warmer water facilitates vasodilation and added buoyancy afforded by water decreases lower limb stress, allowing longer exercise duration.

EXERCISE PRESCRIPTION CONSIDERATIONS:

Water temperature: 26- 33degrees

Temperature at lower end is better for heat dissipation while upper end temperature is comfortable for most of the patients. If patient has orthopedic or PVD better is upper end temperature. Temperature should never be less than 15 degrees.

INTENSITY:

40-85% of the functional capacity. Start with a 40-50% of the functional capacity.

FREQUENCY AND DURATION:

Perform exercise at least 3 days per week

Aerobic portion: 20-30min. If you are performing Swimming: 1000 yards (500-2000) and Walking: 400-700 yards/workout

Warm up and cool down is very important. Warm up can be done for 3-5 min of stretches and light calisthenics on pool deck And Cool down in water3-5 min free standing and wall stretches.

MONITORING:

Frequent monitoring of Blood pressure and heart rate.

ECG should be done during early stages

EMERGENCY PROCEDURES: The staff should be well trained for CPR and defibrillator should also be present.

AQUATIC ACTIVITIES /EXERCISES:

1) WATER WALKING

It’s one of the safest and easiest activity. Energy cost is determined by depth, speed, and degree of arm involvement.The depth of the water should be between thighs and chest so as to have a greater energy cost. Going deeper may decreased the cost as buoyant forces affordable by water offsets the increased resistance that comes from having water coverage over greater body surface area. Energy cost increases with increase in speed. To increase intensity involve arms. Arms can be used in simulated swimming motion either above (front crawl)or below breast stroke.

2) GAIT TRAINING

Gait training and submerged interval training help you gain benefits of jogging or running without added impact on joints.

Similarly stretching and extensions help in flexibility with help of underwater leg movements such as kicks, bicycling maneuver and lateral rises.

THE PLOW

It’s a type of gait exercises .Once you are comfortable walking and jogging in water try using a wide hand held exercise tool called plow to increase resistance of your gait.

According to study in Journal of Athletic training: plow exercise mimics physical demands of aerobic sports like football and should be completed in shallow water sprints of 6 to 10 sec interval.

3) BUOYANCY RESISTED STERTCHES

Basic stretches: recovering joint .more intense variety can be used to create aerobic effect

Begin with underwater kicks.

Added effect: stretch your leg as much possible during end of each kick and gradually increase power and speed. If it’s difficult perform lunge/lateral raise in shallow water.

3) SWIMMING

Variants of strokes. For modified backstrokes, side strokes and breast strokes intensity can be controlled by most of the patients.

Front crawl not recommended by many people.

4) SWIMNASTICS/ WATER AEROBICS

These are Upright group water exercises, essentially aerobic dance conducted in water

5-10 min warm up in water then a 15-20 min of aerobic arm and leg exercise and 5 min cool down, resistive movements can also be done with help of  water dumbbells, floats/paddles.

Aqua stepping: step aerobics using weighted steps can also be done.

5) WATER VOLLEYBALL

Fun alternative: Played in shallow end. Water level: waist to nipple level. It should not be replaced to aerobics.

RECENT EVIDENCE:

Training induced increase in NO metabolites in CHF and CAD : an extra benefit of water based exercise. (European Journal of cardiovascular prevention rehabilitation Aug 2009)

CONCLUSION OF THE STUDY:

The cardio respiratory capacity of patients was significantly improved after rehabilitation.Water based exercise seemed to effectively increase the basal level of plasma nitrates. Such changes may not be related to an enhancement of endothelial function and may be important for health of patient.

DISCLAIMER: Please consult your doctor before attempting any of the above exercises.

Exercise Benefits in Pregnancy

Pregnancy is a life altering change in any woman's life. The 9 months of pregnancy transforms a woman into a mother, changing her forever!

The 1st Trimester (1-3 Months) are of Adjustment to the fact that life is growing inside her. She will go through physical & emotional changes. Hormonal changes, morning sickness, backache, fatigue along with excitement, apprehension & mixed feelings are some of the changes she faces.
The 2nd Trimester (4-6 Months) are of Acceptance. She will have more energy, hormones are more balanced, there will be reduced mood swings, sex will be more appealing & she will feel the baby move too.

The 3rd Trimester (7-9 Months) are of Anticipation. Physical & emotional changes will include discomfort due to enlarged  body, body image issues, feelings of unattractiveness, decreased desire for sex, apprehension about birth along with excitement for the coming baby & concern about loss of freedom.

"What does Exercise have to do with Pregnancy?"

Common problems like Backache, Breathlessness, Constipation, cramps in the leg, Leaking Urine, Stretch marks, Tiredness, Varicose veins can be relieved by exercising.

Some of the advantages of exercising during pregnancy, labour & after delivery are going to be discussed.

Exercising during Pregnancy:

• Keeps you comfortable

With each passing month & the growth of your baby, your body size & shape changes. This can lead to pains like backache, reduction in muscle strength especially of the chest, stomach & back muscles.

• Improves Posture: Strengthening exercises for your upper back & stomach; Stretching exercises for your Chest, Shoulder & Low back muscles will help reduce back pain, sagging breasts & loose stomach after delivery.

Before & After Exercise

Fatigued is felt in the 1st Trimester due to morning sickness, hormonal changes & mood swings; also felt in 3rd trimester due to breathlessness.

• Improves Energy Levels: Breathing Exercises increase oxygen supply to the mother & baby, reducing fatigue, improving moods & emotional stability as encourages relaxation. Also aerobic exercises improve stamina which again improves energy levels & reduces maternal exhaustion by 75%.
• Improves Breathing

Mood swings are common in pregnancy due to hormonal & physical changes.

• Improves Emotional Stability: Exercising releases Endorphins (The Happy hormone), which improves mood.

Cramps are common in pregnancy, at all stages. The reason behind this is reduced blood flow.

• Improves Blood flow: muscles contracting & relaxing during exercise cause increase in blood flow which helps in bringing oxygen to the muscles & at the same time removes waste/ toxins from the muscle, hence reducing cramps.

Some of the discomforts during pregnancy include- Cramps, Symphysis Pubis Dysfunction (Pelvic Pain), 

• Decreases Excessive weight gain
• Maintains lower resting heart rate

Exercising during Labour:

1. Increases stamina to cope with the long, hard labour
2. Decreases chances of a C-Section by 75%
3. Decreases the need of Oxytocin by 50% (Used to induce labour)
4. Decreases active labour time by 30% 

Exercising after Delivery:

1. Decreases delivery problems like muscle tears & weakened pelvic muscles
2. Increases level of endorphins (Pain relieving hormone)
3. Easier to recover energy levels, strength & pre-pregnancy size
4. Fewer incidences of Post- Partum depression

Simple exercises taking no less than 20 minutes of your time, will help tremendously in making your pregnancy extra special!

(Read more for pregnancy, labour & post delivery in How to be comfortable in Labour; How to Breathe during Labour & Flat Abs)

NOTE: Please consult your doctor before exercising.

Workspace Design & Ergonomics

We spend a lot of time sitting at our desks every day, and while it may not look like it, it can wreak havoc with our bodies.

Some of you may not realize how unfriendly your workspace is to your body, while many of you have already started experiencing aches & pains from an improperly set up desk. A number of different factors can cause injuries (yes, even at a desk), and they may not always be obvious—for example:

Slouching and keeping your shoulders tense can cause pinched nerves in your shoulders, but your wrists

If you haven't given a lot of thought to the comfort of your workspace, it's probably time to give it an ergonomic makeover. Here are the most important things you'll want to go through and change—both in your office hardware and in what you do when you're working.

For the purposes of this post, we're going to assume you're using a desktop PC & sitting desk.

What Your Hardware Needs to Do

Its not possible for most to go all out and build a custom ergonomic desk, so lets see the few essential changes around your workspace.
Here's where you want all your hardware positioned, and why:

Your Chair

People have been talking about ergonomic office chairs like uber expensive line for years now, but there's no need to go spend a bundle just to be comfortable. Nowadays, you can grab much more economical ergonomic chairs or even upgrade your old chair with some DIY ideas. Note that some things are DIYable; some are not. Here are the things you need to make sure your chair has:

• A comfortable cushion:
One of the most basic and obvious things you need is a comfortable place to sit. A hard chair isn't going to do any good; a proper office chair with a cushion is going to keep you much more comfortable. After all, you are spending hours in this chair. Breathable fabric is great too, if possible. 
• Arm rests: This is something you probably can't DIY, but you should have some arm rests on your chair for when you aren't actively typing. They should be low enough that your shoulders stay relaxed and your elbow bends at around a 90 degree angle. 
• Adjustable seat height: It's a lot easier to adjust your seat height than it is adjust your desk height. Step 1: Buttocks should fit snugly against the backrest. The edge of the seat should not press against the back of the knees.
  
  Step 2: Place feet flat on the floor and adjust the seat height till thighs gently slope downward while the feet remain flat on floor. You also want to have your arms at the height of the desk (or the part of the desk containing your keyboard or mouse).
  
• Adjustable back rest height: This is one of the first things to go in the cheaper office chairs. You should be able to adjust your chair's back rest not only up and down, but its angle as well. Generally, you want the angle to be pretty far forward to keep your posture up—the further back you put it, the more likely you'll be to slouch. You'll also want the back rest of your chair to have...
• Lumbar Support: You have probably heard this term a lot. Essentially, our backs are slightly curved inward, meaning the backs of our chairs shouldn't be directly vertical. Instead, they should support our lower backs by coming forward. Of course, you could just as easily strap a rolled-up towel or something similar on your chair, but you need that support if you don't want to mess up your spine. (Image)
• The ability to roll around: It's hard to DIY this particular feature, but a chair with wheels and the ability to swivel is actually more of a necessary feature than you may think. When you need to reach for items on your desk, you can put strain on your body—so widening the area you can easily reach (and see without turning your head) can do wonders. Always remember to swivel the chair using your feet & when reaching for items initiate movement with your hips rather than low back.

Your Desk

Just plopping your mouse, keyboard and monitor on your desk is not going to give you a healthy working setup. Here's how to make sure everything's set up in the right position.

• Mouse and Keyboard Placement:

Your mouse and keyboard should be as close together as possible, with the alphanumeric part of the keyboard centered on the desk. Pay attention to the keys, not the keyboard itself—most keyboards are asymmetrical, with the number pad on the right. Instead of putting the whole keyboard in the center of the desk, keep an eye on the "B" key. It should be directly in front of you and in the center of the desk (or, rather, where you'll be sitting at your desk).
Whether your desk has a sliding keyboard tray or not shouldn't be much of a problem, as you have both an adjustable seat (right?) that can put the keyboard and you can adjust your monitors in a myriad of ways (see below). If you do have a keyboard tray, make sure your mouse is on the tray with it, not on the desk itself. You want your keyboard and mouse to be at the height where using them causes your elbows to be bent at or near 90 degree angle, so you aren't bending your wrists to type.

• Monitor:

The monitors should be about an arm's length away from where you're sitting.
The trickier half of the equation is to eliminate glare on the monitors. While some monitors can tilt, many can't, and you're likely going to solve this problem with strategic lighting placement instead of monitor tweaks or an anti-glare screen.

• Desk Height:

Desk height should be appropriate according to your seat height, keyboard height, and monitor height of your setup, so you can double-check and make sure you've done everything right.

Accessories

The last thing you'll want to make sure of is that the most important objects at your desk are easily reachable. You shouldn't have to reach for anything often, so use the space you have to store the things you need frequent access to. Everything else can go in drawers. The swivelling and/or rolling chair helps with this: if your chair swivels, you have a larger space for which things are in direct reach.

You Need to Make an Effort

It doesn't matter how "ergonomic" your hardware may be, you still need to be pretty mindful of your body when you work or you'll never reap the benefits of your properly set up workspace. Here are the things you'll want to pay attention to every day to make sure you're being nice to your body.

Posture

If you've done everything right up until now, you're in a fairly good position: your keyboard is directly in front of you and the right level for a 90 degree bend in your elbows, and your monitor is at eye level so you shouldn't be craning your neck up or down to see. In addition, you should always make sure that:

You should be sitting up straight. What is important to remember is that, the curve in the low back has to be maintained. Two options are available:

1. Maintaining the curve using a towel roll/ round pillow.
2. If you have the option of inclining your seat, angle it to around 15 degrees. as long as your hips are above your knees the natural low back curve will be maintained, as seen in above picture.

Keep your elbows close to your body and keep your wrists straight. This means you can't be reaching for stuff, as I mentioned before—if you find your wrists or elbows aren't playing nice, it's probably because your mouse or keyboard is in the wrong position.
Keep your shoulders and back relaxed: tense shoulder and back muscles will cause all sorts of problems. Make sure they're relaxed, which is probably going to require you not using the armrests when you're typing. Your keyboard should already be at the right level where you don't need to use the armrests, even if it goes against your instincts.

Take Frequent Breaks

It's no secret that sitting in one place staring at the same screen all day is bad for you. You want to generally take at least a five minute break away from your screen every half hour to hour.

Follow the 20-20-20 Rule: Every 20 minutes, take 20 seconds to look away from your screen and at something 20 feet away from you.

Avoid Eye Strain

Taking those breaks will help your joints and your muscles, but also help relieve some of the eye strain you get staring at your computer all day. Minimizing glare with correct monitor placement will also help.

If your using Laptops

Angle the laptop to 30 degrees using an ergonomic stand & follow all the above mentioned tips.

Ideal Work Station Setup

These are but a few of the most important tips to creating a healthy, comfortable workspace. The above tricks may seem simple or inconsequential, but they'll make a world of difference. Got any of your own tips for an ergonomic workspace? Share them with us in the comments.