Ergonomics and Healthy Back Exercises Dr. Laura Elena Tepelus

 TIPS RELATED TO OFFICE ERGONOMICS Prepared by: Dr. Laura Elena Tepelus DHA Licensed & OGUK CerDfied Doctor OccupaDonal Medicine Specialist, MD Clinical Toxicology OccupaDonal Health InternaDonal Clinic, Dubai, UAE Outline of the PresentaDon • 
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DefiniDon of “ergonomics”? Goal of ergonomics OccupaDonal risk factors in office environment How ergonomics can help? Principles of ergonomics Most common muscular skeletal disorders (MSDs) Injured – What to do? Arranging the workspace/ Se[ng up the workstaDon Help yourself! (Tips for employees) EffecDve ergonomics (Tips for employers) References What is “Ergonomics”? ERGONOMICS Ø  Ergo = work; Nomics = rules/ laws => Ergonomics = “laws of work” Ø  OSHA defines ergonomics as the science of “designing the job to fit the worker, instead of forcing the worker to fit the job.” Goal of Ergonomics • 
To establish close harmony between tools and people/ employees. OccupaDonal Risk Factors in Office Environment RepeDDon – task or series of mo-ons performed over & over. Forceful ExerDons – amount of physical effort required to complete task. Awkward Postures – reaching, twis-ng, bending, holding fixed posi-ons. Contact Stress – localized pressure exerted against the skin by external force. VibraDons – A rapid linear mo-on of a par-cle or of an elas-c solid about an equilibrium. Insufficient rest Dme Psychosocial stress Principles of Ergonomics A.  Keep everything within easy reach B.  Work at proper heights C.  Maintain good posture D.  Minimize direct pressure E. 
Ensure comfortable work environment F. 
Facilitate task variety G.  Be aware about the “warning signs” A. Keep Everything Within Easy Reach • 
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Make the work area user-­‐friendly Organize accessories & equipment Determine loca-on of items by: –  Frequency of use –  Sequence of use –  Dura-on of use • 
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Eliminate cluKer Priori-ze documents –  Place most used items nearby –  Remove items seldom used B. Work at Proper Heights • 
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Work at elbow height • 
Use footrest, wrist support, etc. if necessary Adjust work height to fit the task Adjust chair to fit work surface C. Maintain Good Posture • 
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Maintain a natural curve of the spine Keep head and neck straight and erect Avoid sta-c or sustained postures Avoid twis-ng mo-ons Avoid “winged” elbows Keep arms and elbows close to the body Maintain straight wrist posi-ons D. Minimize Direct Pressure • 
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Direct pressure inhibits blood flow and nerve func-ons Direct pressure affects the: –  Palms, forearms, thighs & feet Direct pressure can be reduced by: –  Padding sharp edges of tables & using wrist rests –  Using footrest if needed –  Reloca-ng equipment E. Ensure a Comfortable Work Environment • 
Use proper ligh-ng for the task –  Avoid glares, shadows & poor contrast Key principles in lighDng •  A process control room should be lit at an illuminance of 300 lux, a corridor or walkway may only require 50 lux, whilst studying an engineering drawing may require 750 lux •  Avoid extremes temperature – OpDmal temperature is between 22 -­‐ 25° C F. Facilitate Task Variety • 
Task variety may include: – 
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Alterna-ng body postures Adjus-ng worksta-on heights Combining tasks Job rota-on G. Warning Signs for Needed WorkstaDon & Work PracDce Adjustments • 
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Tingling/Numbness Muscle or joints pain Repeated episodes of headache Blurred vision General fa-gue Weakness Luck of concentra-on Most Common Muscular Skeletal Disorders (MSDs) What Are the Muscular Skeletal Disorders (MSD’s)? Ø  Injuries that involve muscles, tendons and nerves due to cumulaDve trauma. Immediate Trauma:
CumulaDve Trauma: • 
Examples: cuts, burns, fractures, bruises • 
When: immediately • 
PrevenDon: training, machine guarding, work procedures understood • 
Examples: tendoni-s, back injury, Carpal Tunnel Syndrome etc. • 
When: weeks, months, years • 
PrevenDon: Worksta-on design and administra-ve controls Types of Muscular Skeletal Disorders • 
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Muscular Disorders –  Myosi-s, Muscular fa-gue, Muscle spasm, Muscular strain, Myalgia etc. Tendon Disorders –  Tendoni-s, Tenosynovi-s, Trigger finger, Ganglion cyst etc. Nerve Disorders –  Carpal/ Median Tunnel Syndrome, Radial Tunnel Syndrome, Guyon/Cubital/Ulnar Tunnel Syndrome etc. Vascular disorders: Raynaud’s Syndrome Joins Disorders Risk Factors MSD’s can be caused or aggravated by various risk factors -­‐ either alone or by a mixture of the following: §  Repe--ve mo-ons §  Forceful exer-ons § 
Awkward postures § 
Environmental factors § 
Personal risk factors Common Causes of MSDs Signs & Symptoms Of MSDs • 
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Prolonged discomfort for two weeks or more Sharp, shoo-ng or -ngling pain in the extremi-es or back pain Numbness or discolora-on of hands/
fingers Reduced grip strength Wrist splints Awakened by pain Cold sensa-on and affected by cold temperatures Injured – What To Do? Injured – What To Do? Early ReporDng is CriDcal! • 
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Be aware of MSDs signs & symptoms Report any poten-al MSDs Injury severity is directly propor-onal to the amount of -me before treatment “When in doubt, checked it out” How Ergonomics Can Help? EMPLOYEE: WIN! – WIN! EMPLOYER: Ø  Fewer injuries Ø  Increase in work quality Ø  Improved health & safety Ø  Morale improves Ø  Reduce absenteeism Ø  Increase produc-vity & efficiency Ø  Lower worker turnover Ø  Lowered workers’ compensa-on rates Ø  Reducing fa-gue Ø  Improved quality of life Ø  Less likelihood of OSHA fines (where applicable) Arranging Your Workplace Se[ng-­‐up the WorkstaDon • 
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Desk organiza-on Mouse Keyboard Monitor Wrist support Chair Footrest Telephone Arranging Your Workspace Arrange tools around your desk so you minimize the distance you have to reach for them. Divide your work space into three zones: Primary work zone -­‐ the distance from elbow to hand. Things you touch on a daily basis. Secondary work zone -­‐ within arm's reach. Use this zone to posi-on those items that you use frequently, but don't need all the -me. Reference zone -­‐ outside arm's reach. Use this zone for your least-­‐ojen used items. Incorrect Postures and WorkstaDon Setup Ideal Office Help Yourself! (Main Dps for employees) Maintain Good Posture When Working Ø  Sit all the way back in the chair against the backrest. Ø  Keep your knees equal to, or lower, than your hips with your feet supported. Ø  Keep your elbows in a slightly open angle (100° to 110°) with your wrists in a straight posi-on. Avoid Overreaching Ø  Keep the mouse and keyboard within close reach. Ø  Center the most frequently used sec-on of the keyboard directly in front of you. Ø  Center the monitor in front of you at arm's length distance and posi-on the top of the monitor at the eye level or below. You should be able to view the screen without turning or -l-ng your head up or down. Ø  Place source documents on a document folder posi-oned between your monitor and keyboard. If there is not enough space, place documents on an elevated surface close to your screen. Use Good Typing Technique Ø  Float your arms above the keyboard and keep your wrist straight when keying. Ø  If you use a palm -­‐ rest, use it to support your palms when pausing, not while keying. Ø  Hit the keyboard keys with light force. The average user keys four -mes harder than necessary. Ø  Keep your wrists straight and hands relaxed when using your pointer. Ø  Don't hold the pointer with a -ght grip or extend fingers above the ac-va-on buKons. Ø  Avoid moving the pointer with your thumb or wrist. Ø  Movement should originate at your shoulder and elbow. Limit RepeDDve MoDons Ø  Reduce keystrokes with macros and sojware programs such as voice recogni-on. Reduce poin-ng device movement with scroll locks and keystroke combina-ons. Customize Your Computer Se[ngs Ø  The screen font, contrast, pointer size, speed and color can be adjusted to maximize comfort and efficiency. Reduce Glare & Eye FaDgue Ø  Place your monitor away from bright lights and windows. Use an op-cal glass glare filter when necessary. Ø  Take eye breaks and intermiKently refocus on distant objects. Try palming your eyes in your hands to reduce eye fa-gue. Stretching • 
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Stretching helps avoid s-ffness and soreness, and helps improve flexibility and circula-on in muscles and tendons. Athletes stretch and warm up and cool down ajer “work”. Stretching, decreases the number and severity of injuries. Stretching should be used for warming up and maintaining comfort throughout the work day. Take Frequent Stretch Breaks Ø  Take 1 or 2 minutes breaks every 20-­‐30 minutes and 5 minutes breaks every hour, in order to prevent fa-gue, eye strain, upper limb problems and backache. Ø  Every few hours, try to get up and move around. WorkstaDon Exercises (cont’d) Hand Exercises Tightly clench your hand into a fist and release, fanning out the fingers. Repeat 3 -mes. Back and Shoulders Exercises Stand up straight, place your right hand on your lej shoulder and move your head back gently. Do the same thing for the right shoulder WorkstaDon Exercises (cont’d) Head & Neck Exercises Move head sideways from lej to right and right to lej. Move head backwards and then forward. Computer & Desk Stretches Simng at a computer for long periods ojen cause neck and shoulder s-ffness and occasionally lower back pain. Do these stretches every hour or so throughout the day or whenever you feel s-ll. Also be sure to get up and walk around the office whenever you think of it. You’ll feel beKer. WorkstaDon Exercises (cont’d) WorkstaDon Exercises (cont’d) Conclusion on Useful Ergonomics Tips For Employees Ø  Micro-­‐Breaks •  Every 30-­‐60 minutes Ø  Exercises •  Body stretch •  Raise forearms •  Shoulder blade squeeze/shrugs •  Eye palming •  Arm and shoulder shake •  Arm extensions •  Side bends Ø  Avoid postures where you have to maintain non-­‐neutral posi-ons. Ø  Avoid extreme posi-ons of body parts/joints. Ø  If it doesn’t feel right, it’s probably not right. Ø  Maintain proper simng postures. Ø  Keep an open mind! Use Of Non-­‐Prescribed MedicaDons Or Wrist Splints Ø  Non-­‐prescrip-on medica-on or wrist splints can ojen be more harmful than helpful. If you begin to develop symptoms, seek medical help. Ø  Early interven-on can prevent future problems. Your Life Style & Physical Fitness Affect How You Feel At Work Ø  Stay in shape by stretching and exercising regularly. Ø  Sta-c posi-ons are your enemy! Ø  Whenever you think of it, change posi-on. Ø  Small frequent stretches go a long way in preven-ng MSD’s. 10 Tips for EffecDve Ergonomics for Employers 10 Tips for EffecDve Ergonomics for Employers 1. 
Educate and involve employees 2. 
Take a look on all the available data to find the problems, if exist 3. 
Encourage early reporDng of the problems 4. 
Find quick fixes to get momentum going 5. 
Some problems are more complex than others 6. 
Focus on effecDve soluDons 7. 
Don’t just throw money and equipment 8. 
Make ergonomics part of purchasing and planning 9. 
Expect results, but be paDent 10.  Ask for help Ergo Reminders Ergo Reminders (cont’d) MOVE B
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E STRETCH PracDce Wellness at Work and Home ! Exercise NutriDon RelaxaDon Spirit Mind Body SAY:
TO DISEASES! SAY: TO PREVENTION! Conclusions www.occupaDonal-­‐healthcare.com
References www.ergonomics.ucla.edu hKp://ergonomics.ucla.edu/homepage/office-­‐ergonomics hKp://www.hse.gov.uk/humanfactors/topics/ligh-ng.htm hKp://www.youtube.com/watch?v=bQ8FXzXnTf4 www.osha.gov/SLTC/etools/computerworksta-ons hKp://emedicine.medscape.com hKp://www.paratec.com
hKp://www.youtube.com/watch?v=jbV5dGvJWyo&feature=kp hKp://en.wikipedia.org/wiki/Hierarchy_of_hazard_control hKps://www.osha.gov/SLTC/etools/safetyhealth/comp3.html Thank you! Rigga Business Centre, Al Rigga Road, Deira, Dubai, UAE
Tel: +971 42306 400, Fax: +971 42306 401
www.occupaDonal-­‐healthcare.com
Q & A Rigga Business Centre, Al Rigga Road, Deira, Dubai, UAE
Tel: +971 42306 400, Fax: +971 42306 401
www.occupaDonal-­‐healthcare.com