3118 N. Sheffield Ave, Suite 1S Chicago, IL 60657
773-525-WELL (9355)

Patient Resource Library

“If there is the slightest chance that a patient can be educated in the methods that enable him to reduce his own pain and disability using his own understanding and resources, he should receive that education. Every patient is entitled to the information, and every doctor should be obliged to provide it”.

Robin McKenzie, CNZM, O.B.E., FCSP (Hon), FNZSP (Hon), NZCP (HLM), Dip. MT, Dip.MDT

Therapeutic Exercises

Self-treatment Advice



Research Studies
Reading List
Education & Licensing


Over time, the human body has adapted very well to the task of hunting for and gathering food. It performs and feels its best when it is in motion during the day, and resting at night. Sitting all day, on the other hand, puts an enormous strain on the spine and its supporting tendons, ligaments, muscles, and fascia. If you are sitting at a desk and/or computer for more than 1 hour on a regular basis, then you are what we call an “industrial athlete”. For you, proper micro-breaks and ergonomics are essential to prevent neck pain, back pain, and headaches, as well as to allow your body to get the best results from your chiropractic care.

Ideally, micro-breaks should be performed before you start to feel stiff or sore at your worksite. For most people, this means taking a 20-30 second micro-break every 20-30 minutes of prolonged sitting. Of course, longer breaks of 1-5 minutes should also be taken every 2-3 hours, or as needed. Any of the exercises that Drs. Ezgur or Bruene prescribe for you can be used as a micro-break. One of the most effective micro-break exercises is Brugger’s Relief Position, as taught in our offices. Other examples include:

  • standing up straight with arms reaching high overhead, while bending backwards slightly
  • pinching shoulder blades together and/or down towards the floor
  • “press-ups”, which is similar to the cobra pose in yoga
  • shrugging your shoulders and then releasing them
  • rolling your shoulders forwards and then backwards
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