How to Avoid a Pain in the Neck
|
|
- Vernon Knight
- 6 years ago
- Views:
Transcription
1 OR How to Avoid a Pain in the Neck COURSE INTRODUCTION Computers are found in almost every workplace. Unfortunately, many employees suffer work related injuries from prolonged use of a computer. This CE course will describe musculoskeletal disorders associated with prolonged computer use, ergonomic principles for setting up computer workstations, and exercises that may assist in preventing employee injury. Ver 6.0 9/2012 1
2 X No COURSE TITLE: COMPUTER WORKSTATION ERGONOMICS Author: Lucia Johnson, MA Ed, CLS(NCA),MT(ASCP)SBB Director of Continuing Education National Center for Competency Testing Number of Clock Hours Credit: 1.0 Course # P.A.C.E. Approved: Yes U U Course Objectives Upon completion of this CE module, the professional will be able to: 1. List the benefits of using ergonomic principles in the workplace. 2. Identify physical problems associated with prolonged computer use. 3. List four types of musculoskeletal diseases associated with prolonged computer use. 4. List seven types of tendon disorders associated with prolonged use of a computer. 5. List three types of nerve disorders associated with prolonged use of a computer. 6. Describe thoracic outlet syndrome. 7. Identify three general causes of lower back pain. 8. List occupational and non-occupational risk factors associated with musculoskeletal disorders. 9. Identify correct body positioning when sitting in a chair. 10. Describe the ergonomic setup of a computer workstation. 11. Describe stretching exercises that should be performed several times throughout the day. Disclaimer The writers for NCCT continuing education courses attempt to provide factual information based on literature review and current professional practice. However, NCCT does not guarantee that the information contained in the continuing education courses is free from all errors and omissions. 2
3 INTRODUCTION Ergonomics is defined as the science of designing the workplace to accommodate the worker for the purposes of avoiding physical injuries resulting from work-related tasks. Benefits of using ergonomic principles in the workplace include: increased productivity, increased job satisfaction, increased work quality, lower employee turnover, lower lost time at work, and lower worker s compensation claims. Employers should proactively evaluate the ergonomics in their workplace. However, most evaluations do not take place until an employee has reported an injury. Computers have become common in almost every workplace. Unfortunately, prolonged use of computers can lead to numerous physical problems. This CE course will focus on injuries associated with prolonged computer use, proper workstation setup, and exercises that may prevent common injuries. PHYSICAL PROBLEMS RESULTING FROM COMPUTER USE Prolonged use of computers may cause the following physical problems: back pain caused from sitting incorrectly at workstations; eye problems from looking all day at computer screens; musculoskeletal disorders from repetitive tasks such mousing, and muscle aches and nerve pains in the wrists, arms, and shoulders from prolonged use of a computer keyboard and mouse. MUSCULOSKELETAL DISORDERS AND RISK FACTORS Musculoskeletal disorders (MSDs) are also called cumulative trauma disorders (CTDs) and repetitive motion injuries (RMIs). These disorders result when muscles, joints, tendons, and nerves are overused resulting in pain. MSDs can be grouped into four types: Tendon disorders tendonitis inflammation of a tendon for computer users, usually occurs in hand, wrist, arm, shoulder tenosynovitis inflammation of the sheath that surrounds a tendon for computer users, usually occurs in hand, wrist, arm, shoulder DeQuervain s disease narrowing of the sheath that surrounds a tendon occurs in wrist and thumb 3
4 trigger finger finger that jerks/snaps as a result of a locked tendon; end segments of the fingers end up being flexed while the middle segments are straight fingers and hand ganglionic cyst tendon sheath swells up with synovial fluid most commonly occurs in wrist epicondylitis unsheathed tendons in elbows and shoulders become inflamed and radiate pain occurs in elbows ( tennis elbow ) and shoulders rotator cuff syndrome inflammation of the tendons in rotator cuff of the shoulder resulting in pain occurs in shoulders Nerve disorders carpal tunnel syndrome compression of the nerve on the thumb side of the wrist resulting in weakness, pain, burning, tingling, and numbness; reduced grip strength affects hands (palm to area below the ring finger, the thumb and the index, middle, and ring finger) guynon tunnel syndrome compression of the nerve on the little finger side of the hand resulting in weakness, pain, burning, tingling, and numbness affects little finger cubital tunnel syndrome compression of the nerve below the notch on the inside of the elbow resulting in tingling, numbness, or pain radiating into the ring or little finger affects ring and little fingers Neurovascular disorders thoracic outlet syndrome compression of the nerves and blood vessels between the collar bone and the first and second ribs resulting in numbness of the arms; also limits muscular activities occurs in shoulders and arms Low back disorders lower back pain resulting from problems with muscles, intervertebral discs, and nerves next to the spine resulting in pain affects the lower back 4
5 The Occupational Safety and Health Administration (OSHA) has identified the following occupational and non-occupational risk factors associated with MSDs: Occupational repetition forceful exertions awkward postures contact stress vibration Non-Occupational hobbies such as tennis, gardening, bowling, golfing, knitting, etc. gender (females are much more likely to get MSDs) age (persons over 40 have a higher incidence of MSDs) previous trauma to an area that worsens due to overuse of the same muscle, tendon, or nerve. Musculoskeletal disorders do not improve with time. All employees should be aware of symptoms of MSDs and they should report them immediately to their supervisor. Depending on the place of business, the employee may be referred to an employee health program or asked to contact his/her personal employee. GENERAL ERGONOMIC TIPS Watch Your Posture! Maintain the three normal curves of the spine as much as possible, especially when maintaining static positions or when bending or lifting. Wear shoes with good support and cushioning if your work requires a lot of standing or walking. If standing in one spot for long periods, use special anti-fatigue mats that redistribute pressure on the legs. Sit back in your chair to keep the back supported. If you sit back and your feet no longer reach the floor, adjust the chair. If your chair lacks good back support, tilt the seat forward or use a seat wedge to position the back and the pelvis in a better position. 5
6 Minimize Upper Back Discomfort! Maintain neutral wrist/arm postures as much as possible. Keep the elbows to the side of the body. This keeps the shoulders in a neutral position. Sit close to your work area, hold objects in close to the body, and adjust your chair to the height of the desk. Keep supplies that are used most frequently in closest reach as possible. Avoid Static Positions! When standing for long periods, make sure you shift your weight shift often. Use a stool or shelf to raise one foot off the floor to relieve pressure on your back. Avoid long sessions of repetitive motion by varying your activities. COMPUTER ERGONOMIC TIPS Seating Adjust the height of your chair so that your: feet rest comfortably on the floor or a footrest, knees bend at 90º or slightly greater, and thighs rest parallel to the floor. Adjust the seat back so that your: hips bend at 90º or slightly greater, and lower back is adequately supported. Adjust the seat depth to allow for a 2 4 gap between the front edge of the seat and the back of your knees. Mouse and keyboard height Adjust your mouse and keyboard height so that your: hands are at elbow height or slightly lower, forearms and hands form straight lines, and shoulders are relaxed, with elbows hanging close to your body. Monitor placement Adjust your monitor position so that: the top of the screen lines up at or slightly below your eye level, the monitor is straight in front of you, the distance from your eyes to the monitor is between 16 28, and you can look at the monitor with an upright head position with your chin tucked in. 6
7 Posture and positioning Avoid twisting or bending your trunk or neck when working. Frequently used items should be positioned directly in front of you. Document holders should be angled upward when typing from a printed document. Your wrists should be in a neutral or straight position when keying, typing, or using a mouse. Wrist pads can assist you in maintaining a neutral position when used properly during pauses. Float your arms above the keyboard and wrist pad when keying. Avoid planting your wrists on the table or wrist pad. This can result in bending the wrists either up and down or side to side. Work pace Work at a reasonable pace. Take frequent rest breaks during the day. These breaks can be brief and should include stretches for optimal results. If possible, take a 1 or 2 minute break every minutes. Every one or two hours, get up, move around, and do an alternate activity. Work technique Keep your fingers and knuckles relaxed when working at the keyboard. Avoid hitting the keyboard with excessive force. Avoid holding your mouse tightly. Your hand should be relaxed. Rest your eyes by refocusing on distant objects intermittently when working. Alternate tasks to make changes in your working position to avoid making the same movements for prolonged periods. Never hold a pen or pencil in your hand when typing. Work environment Avoid excessive reaching when working at the computer. Your keyboard, mouse, files, and telephone should be within easy reach. Position your monitor to eliminate excessive glare. Avoid reflections from windows or overhead lighting. When writing at the computer, avoid excessive reaching over the keyboard or work materials. Avoid direct or overly bright lighting but make sure you have enough light to see comfortably. 7
8 WORKSTATION EXERCISES Exercises performed throughout the day may help in preventing injuries. Individuals with any previous injury should check with their personal physician before performing these exercises on a routine basis. Head rotations to relieve neck tension Drop your head forward and rotate it in a circle to the left three times. Repeat the motion to the right. Perform this exercise slowly and avoid bending your head backwards. Stretching exercises to reduce the chance of carpal tunnel syndrome Tightly clench your hands and release. Fan out your fingers. Repeat five times. Rest your forearm on the edge of the table. Grasp the fingers of one hand and gently bend back your wrist for five seconds. Repeat with the other forearm. Elbow presses to reduce the tension between your shoulder blades Fold your arms at shoulder height in front of you and then push elbows back. Hold for a few seconds, repeat as necessary. Leg pulls to help stretch out your lower back and upper leg muscles From a sitting position, grasp the knee shin of one leg and slowly pull it toward your chest. Hold for the count of three and then release. Repeat the movement on the other leg. Vision breaks to relax your eyes and reduce eyestrain Form shallow cups with the palms of your hands. Place them directly over your closed eyes. Keep them there for about one minute. Do not place direct pressure on your eyeballs. Take a deep wink by closing your eyes tightly for several seconds. Then open them wide and hold open for a few seconds. Repeat several times. Shoulder rolls to loosen tight neck and upper arm muscles Roll shoulders in a wide circular motion to the front. Repeat several times. Then perform the same movement to the back. Body bend to stretch out the lower back From a sitting position, slowly bend your upper body down toward your knees. Hold for a count of three then slowly raise your upper body. Repeat several times. 8
9 Deep breathing to promote breathing from the diaphragm the key to relaxation! On the count of one, inhale. Hold your breath for counts of two and three. Count to four and exhale. Repeat several times. CONCLUSION Computers have become necessary items in almost every workplace, and yet prolonged use can result in employee injury. Knowing the correct way to set up computer workstations, symptoms of musculoskeletal disorders, and exercises to minimize injuries is important to assure that employees work safely. Taking time for all employees to ergonomically adjust their computer workstations is well worth the effort happier employees and less injuries! 9
10 \\ REFERENCES Stanford University Environmental Health and Safety. Keys to Safe Computer Use. HTwww.stanford.edu/dept/EHSTH The EyeCare Connection. Computers and Eyestrain. HTwww.eyecarecontacts.comTH National Association of Convenience Stores. Ergonomics 101-The Basics: What Retailers Need to Know. HTwww.nbacsonline.comTH Computer Ergonomics. Living with Computers. HTwww.klis.com/computers+health/TH 10
11 TEST QUESTIONS Computer Workstation Ergonomics Course # Directions: Please answer these questions from the information in the article presented. 1. Working all day at a computer may result in all of the following EXCEPT. a. ankle pain b. cumulative trauma disorder c. eyestrain d. inflammation of nerves in the hand 2. Carpal tunnel syndrome is a disorder. a. lower back b. nerve c. neurovascular d. tendon 3. The musculoskeletal disorder that involves both nerves and veins is. a. carpal tunnel syndrome b. epicondylitis c. DeQuervain s disease d. thoracic outlet syndrome 4. Lower back disorders may result from problems with all of the following EXCEPT. a. blood vessels surrounding the spinal column b. intervertebral discs c. muscles surrounding the spinal column d. nerves surrounding the spinal column 5. Musculoskeletal disorders may result from prolonged occupational tasks involving. a. awkward positions b. repetition c. vibration d. all answers are correct 6. When sitting in a chair, your knees should be bent at a 40º angle. a. True b. False 11
12 7. When using a mouse, your hands should be higher than your elbows. a. True b. False 8. The top of the monitor screen should line up at or slightly below eye level. a. True b. False 9. When using a mouse, you should grip it firmly in your hand. a. True b. False 10. Performing stretching exercises periodically throughout the day may help prevent musculoskeletal disorders. a. True b. False *end of test* 12
According to the Occupational Safety and Health Administration OSHA many office workers report work-related musculoskeletal disorders or MSDs every
According to the Occupational Safety and Health Administration OSHA many office workers report work-related musculoskeletal disorders or MSDs every year. For some, the problem becomes so severe that they
More informationSession Objectives. Business & Legal Reports, Inc. 0903
Ofis Ergonomisi Session Objectives Define ergonomics and MSDs Identify ergonomic risk factors Recognize MSD symptoms Set up your workstation to minimize stress and strain Perform tasks safely and avoid
More informationRisk Management Department. Office Ergonomics
Risk Management Department Office 1 Introduction In order to prevent injuries, reduce stress and improve work productivity, APS has developed this training to provide you the knowledge to help yourself
More informationCorporate Safety Manual. Chapter 8 Office Ergonomics
Corporate Safety Manual Chapter 8 Office Ergonomics Last updated: April 2015 Office Ergonomics Chapter 8: Office Ergonomics Index Page Introduction to Ergonomics...8-3 Work-related Musculoskeletal Disorders
More informationOffice Ergonomics. Presented by: Samar Khalil, Environmental & Chemical Safety Officer
Office Ergonomics Presented by: Samar Khalil, Environmental & Chemical Safety Officer Objectives Define Ergonomics & MSDs Identify Ergonomic risk factors Recognize MSD symptoms Set up workstations to minimize
More informationBeginning of Process: Development of the Office Ergonomics program.
CNM WAY PROCESS CNM Process Name Office Ergonomics Program (05/15/2018 Revision) Overview of Office Ergonomics Program Purpose: To provide applicable suggestions and procedures that may be help reduce
More information260- OFFICE ERGONOMICS
260.1 PURPOSE A. To provide some universally applicable suggestions and procedures that may be helpful when setting up an ergonomically correct work station in an office setting. 260.2 SCOPE A. This procedure
More informationErgonomics. Best Practices Lifting Tips and Techniques (EOHSS)
Ergonomics Best Practices Lifting Tips and Techniques Environmental and Occupational Health Support Services Environmental and Occupational Health Support Services (EOHSS) Ergonomics: Agenda Ergonomics
More informationErgonomics. For additional assistance, contact the Occupational Safety office to schedule an evaluation.
Ergonomics 1. Purpose: Virginia Commonwealth University Department of Safety and Risk and Risk Management (SRM) developed this program to improve the health and happiness of it s employees by assisting
More informationOffice Ergonomics and Workstation Analysis
Office Ergonomics and Workstation Analysis Ergonomics is the study of the relationship between people and their environment. In the workplace, ergonomics is the science of designing or redesigning the
More informationERI Safety Videos Videos for Safety Meetings. ERGONOMICS EMPLOYEE TRAINING: Preventing Musculoskeletal Disorders. Leader s Guide 2001, ERI PRODUCTIONS
ERI Safety Videos Videos for Safety Meetings 2120 ERGONOMICS EMPLOYEE TRAINING: Preventing Musculoskeletal Disorders Leader s Guide 2001, ERI PRODUCTIONS ERGONOMICS EMPLOYEE TRAINING: Preventing Musculoskeletal
More informationStretching - At the Workstation Why is stretching important?
Stretching - At the Workstation Why is stretching important? No matter how well a workstation is designed, problems may arise if attention is not paid to the way the work is done. Working at a computer
More informationErgonomics. Julie W. Burnett, COTA/L, ATP
Ergonomics Julie W. Burnett, COTA/L, ATP What is Ergonomics? Definition: the Science of designing a person s environment so that it facilitates the highest level of function Good Ergonomics: Prevent Injury
More informationErgonomics 101. Presented by: Macomb Benefits
Ergonomics 101 Presented by: Macomb Benefits Today s agenda Learn what ergonomics is and why it s important at Be able to detect early symptoms of problems Have a list of comfort tips and quick fixes to
More informationReducing Computer Workstation Hazards Through Proper Set-up and Design
PPT Presentation page 1 Reducing Computer Workstation Hazards Through Proper Set-up and Design Presented by the NYS Public Employees Federation Paige Engelhardt PEF Health & Safety Trainer www.pef.org
More informationCourtesy of your source for the best ergonomic office furniture.
Enjoy this free ergonomic evaluation form courtesy of Get Up Stand Up Desk Co., your online source for the best ergonomic office furniture at the best prices. We hope that this evaluation will help you
More informationOFFICE ERGONOMICS. Department of Environmental Health and Safety University of Pittsburgh
OFFICE ERGONOMICS Department of Environmental Health and Safety University of Pittsburgh Ergonomics What is it? Why should I be interested? What do I need to know to help myself? Where can I get help?
More informationThe following guidelines are applicable to office workers who sit at a desk and/or work on computers.
STANDARD OPERATING PROCEDURES (SOP) FOR COMPUTER WORK, DESK TOP General Guidelines-Best Practices: The following guidelines are applicable to office workers who sit at a desk and/or work on computers.
More informationErgonomics Glossary. Force The amount of physical effort a person uses to do a task.
Ergonomics Glossary Administrative controls Procedures used to reduce the duration, frequency, or severity of exposure to a hazard. They may include training, job rotation, and gradual introduction to
More informationVersion February 2016
Version 3.1 29 February 2016 Health and Safety Unit 1 Table of Contents 1. Setting up your computer workstation... 3 Step 1: Adjusting yourself to the correct height... 3 Step 2 Adjusting your Chair...
More informationHome Office Solutions By: Laura Cervantes QAS 515 3/26/03
Home Office Solutions By: Laura Cervantes QAS 515 3/26/03 Working from home is becoming more of an option for employees today. The type of work usually entails working from the home computer work station.
More informationOPNAVINST G 30 Dec 05
Appendix 23-B Computer Workstation Checklist The computer workstation checklist is one method available for performing computer workstation assessments. The checklist is designed to be printed as two double-sided
More informationCommonwealth Health Corporation NEXT
Commonwealth Health Corporation This computer-based learning (CBL) module details important aspects of musculoskeletal disorders, body mechanics and ergonomics in the workplace. It examines: what causes
More informationErgonomics Seminar. Presented by Stephanie Materazzi & Christine Miller
Ergonomics Seminar Presented by Stephanie Materazzi & Christine Miller The muscles in the back are unlike many other muscles in your body. They are almost always in use. They hold your torso in an upright
More informationTo educate employees that they share in the responsibility for their comfort and prevention of injury.
It is the County of Fresno's policy to provide its employees with a safe and healthy workplace. This handbook reflects General Industry Safety guidelines for safe workstation arrangements for employees
More informationReference Material Searched and Brought to you
Reference Material Searched and Brought to you by While requesting for additional reference material, always mention Title and Reference of the document. Please ensure you provide your name, company email
More informationOffice Ergonomics Handbook Table of Contents
Office Ergonomics Handbook Table of Contents Introduction What is Office Ergonomics? 1 Goal of Office Ergonomics 1 What are Musculoskeletal Disorders (MSDs)? 2 MSD Risk Factors 2 Office Ergonomics Guidelines
More informationWork Related Musculoskeletal Disorders
Work Related Musculoskeletal Disorders Upper Extremity Disorders Carpel tunnel syndrome Cubital tunnel syndrome Thoracic outlet syndrome Raynaud s syndrome (white finger) Rotator cuff syndrome DeQuervain
More informationProper Workstation Setup
Proper Workstation Setup A Step by Step Guide to help you organize your workstation and reduce the risk of injury Step 1 Review Work Habits Working in a stationary position for long periods will increase
More information"LABORATORY ERGONOMICS"
MAJOR PROGRAM POINTS "LABORATORY ERGONOMICS" Part of the "LABORATORY SAFETY SERIES" Quality Safety and Health Products, for Today... and Tomorrow Outline of Major Points Covered in the "Laboratory Ergonomics"
More informationGood Working Positions
Good Working Positions To understand the best way to set up a computer workstation, it is helpful to understand the concept of neutral body positioning. This is a comfortable working posture in which your
More informationPERSONAL COMPUTER WORKSTATION CHECKLIST
PERSONAL COMPUTER WORKSTATION CHECKLIST Last Revised: 6/26/17 A. Summary Use the following checklists to assess your own computer workstation. If you say No to any items within the lists, it may indicate
More informationERGONOMICS. Risk Management
ERGONOMICS Risk Management ERGONOMICS-What is it? Derived from two Greek words: Nomoi meaning natural laws Ergon meaning work Hence, ergonomists study human capabilities in relationship to work demands
More informationLABORATORY SAFETY SERIES: Laboratory Ergonomics
ERI Safety Videos Videos for Safety Meetings 2955 LABORATORY SAFETY SERIES: Laboratory Ergonomics Leader s Guide Marcom Group Ltd. 1 INTRODUCTION TO THE PROGRAM Structure and Organization Information in
More informationDepartment of Defense Ergonomics Working Group
Welcome to the module. The purpose of the module is to explain the importance of ergonomics and the risks that can result when ergonomics principles are not applied to work activities. Upon completion
More informationErgonomic Education For Computer Workstations
Ergonomic Education For Computer Workstations The University of Maryland Baltimore County s (UMBC) on-line ergonomic workstation tutorial is intended to provide you with the knowledge, skills, and educational
More informationFeel Better. Stanford University ADJUSTING YOUR WORKSTATION PROPER ERGONOMIC POSTURE. USEFUL ERGONOMIC TIPS Work Better.
Feel Better. PROPER ERGONOMIC POSTURE ADJUSTING YOUR WORKSTATION USEFUL ERGONOMIC TIPS Work Better. Stanford University Your workspace should respond to your changing needs, helping you eliminate uncomfortable
More informationLow Back Pain Home Exercises
Low Back Pain Home Exercises General Instructions The low back exercise program is a series of stretching exercises and strengthening exercises prescribed by your physician for your medical condition.
More informationOFFICE ERGONOMICS TODAY FACILITATOR S GUIDE
OFFICE ERGONOMICS TODAY FACILITATOR S GUIDE What s Inside 1 Facilitator s Guidelines 1-a Overview 1-b Getting Started 1-c Presentation Guidelines 1-d Lesson Plan 1-e Frequently Asked Questions 2 Why these
More informationErgonomics Checklist - Computer and General Workstations 1
Ergonomics Checklist - Computer and General Workstations 1 Information to collect before conducting the Ergonomics Assessment 1. Evaluation Completed by 2. Date 3. Employee Name(s) observed 4. Department
More information"INDUSTRIAL ERGONOMICS"
PRESENTER'S GUIDE "INDUSTRIAL ERGONOMICS" Part of the General Safety Series Quality Safety and Health Products, for Today... and Tomorrow OUTLINE OF MAJOR PROGRAM POINTS OUTLINE OF MAJOR PROGRAM POINTS
More informationESI Wellness Program The BioSynchronistics Design. Industrial Stretching Guide
ESI Wellness Program The BioSynchronistics Design Industrial Stretching Guide ESI Wellness The BioSynchronistics Design Industrial Stretching Basics Stretch 2-4 times/day Hold each Stretch for 5 seconds
More informationLumbar Stenosis Rehabilitation Using the Resistance Chair
PRODUCTS HELPING PEOPLE HELP THEMSELVES! Lumbar Stenosis Rehabilitation Using the Resistance Chair a. Description Lumbar spinal stenosis is a term used to describe a narrowing of the spinal canal. The
More informationEnvironmental Health & Safety
Environmental Health & Safety Roene Fuller Occupational Therapist This guy needs more than a new chair! Socorro General Hospital Objectives What is ergonomics? Occupational risk factors How to sit properly
More informationCITY OF TURLOCK ERGONOMICS POLICY
CITY OF TURLOCK ERGONOMICS POLICY POLICY An ergonomics program is a systematic process that communicates information so that adequate and feasible solutions to ergonomic risks can be implemented to improve
More informationStatic Flexibility/Stretching
Static Flexibility/Stretching Points of Emphasis Always stretch before and after workouts. Stretching post-exercise will prevent soreness and accelerate recovery. Always perform a general warm-up prior
More informationIt is recommended that a person break for 5-10 minutes for every hour spent at a workstation.
Office Stretches Why is stretching important? No matter how well a workstation is designed, problems may arise if attention is not paid to the way the work is done. Working at a computer often involves
More informationMUSCULOSKELETAL DISORDERS: THE BIGGEST JOB SAFETY PROBLEM. What Are Musculoskeletal Disorders
MUSCULOSKELETAL DISORDERS: THE BIGGEST JOB SAFETY PROBLEM What Are Musculoskeletal Disorders Every year more than 1.8 million workers in the United States suffer painful back and repetitive strain injuries,
More informationBACK SPRAINS AND STRAINS FIRST AID FOR MUSCULOSKELETAL INJURIES
BACK SPRAINS AND STRAINS FIRST AID FOR MUSCULOSKELETAL INJURIES This information sheet is designed to increase your awareness of factors that can contribute to the formation of Musculoskeletal Injuries
More informationThe Evolution of Human s? Objectives. Agenda. Defining Ergonomics. History of Ergonomics. Office Ergonomics Train the Trainer.
Office Ergonomics Train the Trainer The Evolution of Human s? Presented By: Steve Grimmett Ergonomic Consultant Agenda Introduction to Ergonomics Form and Function of the Human Body Ergonomic Issues in
More informationErgonomics in Sonography
Ergonomics in Sonography Marissa Pentico, MS, OT/L Duke Ergonomics Division Occupational and Environmental Safety Office Janet Ellis, RT(R), RDMS, RVT Duke Radiology Ultrasound What is Ergonomics? Ergonomics
More informationOffice and Laboratory Ergonomics. WSU-TFREC Safety Training
Office and Laboratory Ergonomics WSU-TFREC Safety Training What is Ergonomics? Ergonomics is the scientific study of human work Ergonomic principals adapt work to a specific person by designing tasks &
More informationthe back book Your Guide to a Healthy Back
the back book Your Guide to a Healthy Back anatomy Your spine s job is to: Support your upper body and neck Increase flexibility of your spine Protect your spinal cord There are 6 primary components of
More informationLow Back Program Exercises
Low Back Program Exercises Exercise 1: Knee to Chest Starting Position: Lie on your back on a table or firm surface. Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite
More informationERGONOMIC ASSESSMENT TOOL. Eyes
This tool was designed to provide guidance to perform ergonomic workstation evaluations for computer users. This form will determine how computer users interact with their workstations. Person/Workstation
More informationACTIVE AGING.
Shoulder Pain Rehabilitation Protocol Rotator Cuff Syndrome Shoulder impingement The Resistance Chair Solution Shoulder Impingement a. Shoulder impingement is one of the most common causes of shoulder
More informationOFFICE ERGONOMICS SELF-ASSESSMENT
This self-assessment is designed to assist Coast Community College District employees achieve an ergonomically correct work posture. Through a progressive series of questions and solutions, this program
More informationMaine. Video Display Terminal Law. Training Program SAFE345
Maine Video Display Terminal Law Training Program By the end of this presentation you will be able to: Identify the elements of the law Identify the training requirements Define ergonomics and its benefits
More informationA guide to microbreaks with practical exercises
A guide to microbreaks with practical exercises Why microbreak? To avoid prolonged static postures Ensures a healthy musculoskeletal system Allows stressed body tissues to rest/recover Prolonged sitting,
More informationAdjust the chair height so that your feet rest comfortably on the floor, footrest or foot ring.
Laboratory ergonomics Some tasks performed in research laboratories can lead to joint and muscle strains if done for prolonged periods. The following tips can help you to work effectively and reduce fatigue
More informationLeader s Guide Marcom Group Ltd.
1523 OFFICE ERGONOMICS TRAINING Leader s Guide Marcom Group Ltd. Structure and Organization Information in this program is presented in a definite order so that employees will see the relationships between
More informationHOW TO CHOOSE THE RIGHT CHAIR
HOW TO CHOOSE THE RIGHT CHAIR ADJ SEAT HEIGHT & BACK: A GOOD SIZED SEAT: GOOD SEAT PADDING: Easy to adjust seat height. Provide a good range of approximately 40-53cm from the floor to the height of the
More informationErgonomics Keeping the Worker on the Job
Ergonomics Keeping the Worker on the Job Job Site Analysis WorkRisk Analysis WorkTask Analysis WorkStation Analysis David Raptosh, MA, OTR/L Regional Director of WorkStrategies Job Site Analysis - Identify
More informationERGONOMICS in Office.
ERGONOMICS in Office ก ก. ก What is Ergonomics? Ergonomics ก ก ก ก. ก ergonomic ก ก ก ก ก ก ก ก ก Static vs Dynamic muscular effort ก ก vs. ก ก Dynamic Effort Static Effort What are the risks of ignoring
More informationGOLFERS TEN PROGRAM 1. SELF STRETCHING OF THE SHOULDER CAPSULE
GOLFERS TEN PROGRAM 1. SELF STRETCHING OF THE SHOULDER CAPSULE POSTERIOR CAPSULAR STRETCH Bring your arm across your chest toward the opposite shoulder. With the opposite arm grasp your arm at your elbow.
More informationThe Golfers Ten Program. 1. Self Stretching of the Shoulder Capsule
The Golfers Ten Program 1. Self Stretching of the Shoulder Capsule A. Posterior capsular stretch Bring your arm across your chest toward the opposite shoulder. With the opposite arm grasp your arm at your
More informationStay Fit While You Sit: 10 Simple Exercises for Sewers
Published on Sew4Home Stay Fit While You Sit: 10 Simple Exercises for Sewers Editor: Liz Johnson Friday, 05 May 2017 1:00 There is a lot of sitting involved in sewing, which can lead to aches and pains
More informationErgonomics. MSD Injury Prevention
Ergonomics MSD Injury Prevention Ergonomics Definition The International Ergonomics Association offers a very comprehensive definition: The scientific discipline concerned with the understanding of interactions
More informationOffice Ergonomics: Best Practices and Results. Mike Lampl, MS, CPE Ohio Bureau of Workers Compensation (BWC)
Office Ergonomics: Best Practices and Results Mike Lampl, MS, CPE Ohio Bureau of Workers Compensation (BWC) www.ohiobwc.com Analysis of Injury Data Nineteen organizations received safety grants to incorporate
More informationSnow Angels on Foam Roll
Thoracic Mobilization on Foam Roll Lie on your back with a foam roller positioned horizontally across your mid back, and arms crossed in front of your body. Bend your knees so your feet are resting flat
More informationBody Bar FLEX. Stretching Exercises for GOLF. by Gordon L. Brown, Jr. for Body Bar, Inc.
Body Bar FLEX Stretching Exercises for GOLF by Gordon L. Brown, Jr. for Body Bar, Inc. 1 Introduction This presentation features stretching exercises using the Body Bar FLEX Personal Training Device. The
More informationPrepared by the Canadian Centre for Occupational Health and Safety. 5th Edition
Prepared by the Canadian Centre for Occupational Health and Safety 5th Edition Summary Ergonomics deals with the compatibility between workers and their work. Work is made up of the work environment, workstations,
More informationOlder Adult Beginner
Older Adult Beginner Older Adult - Beginners Introduction This exercise routine is created for men and women over the age of 55. These individuals may have joint pain, muscular pain, new to a workout routine,
More informationSetting up Your Home Office
Setting up Your Home Office The home office is becoming more and more prevalent. Even those who do not work from home on a regular basis have computer workstations set up in the home for personal activities.
More informationCongratulations to the American Association of Electronic Reporters and Transcribers for celebrating the 25th year of their professional conference.
Congratulations to the American Association of Electronic Reporters and Transcribers for celebrating the 25th year of their professional conference. Thank you for your urge to grow and willingness to learn.
More informationOFFICE WORKSTATION DESIGN
No matter what industry you work in, computers are commonly used. Extended work with computers can lead to muscular fatigue and discomfort, usually in the back, arms, shoulders and neck. The risk of a
More informationWork Efficiently and Safely
Work Efficiently and Safely Workstation Ergonomics 12 July 2017 Working Safely and Efficiently What is Covered? Apply Ergonomic Principles to 3 Develop Good Postures 4 Screen Positioning Guidelines 7 Focusing
More informationOsteoporosis Exercise:
Osteoporosis Exercise: Balance, Posture and Functional Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction You can help improve and maintain your balance, posture
More informationFoundation Mobility (50 min)
Foundation Mobility (50 min) Protection (10 min) Exercise Reps Duration (s) Wrist Abduction 12 ea 60 Wrist Adduction 12 ea 60 Wrist Pronation and Supination 10 ea 60 Wrist Pronation and Supination (Reverse
More informationBOHS-Series. Series. Ergonomics Training Module
BOHS-Series Series Ergonomics Training Module IAOH - 2013 2 INTRODUCTION IAOH - 2013 3 What is Ergonomics? Ergo = nomics = work laws or rules Ergonomics = the laws of work OSHA defines ergonomics as: the
More informationPURPOSE To provide the tools to set up and maintain a healthy office workspace & environment
Office Ergonomics PURPOSE To provide the tools to set up and maintain a healthy office workspace & environment WHAT IS A GOOD POSTURE? OFFICE SETUP CHAIR WORK SURFACE INPUT DEVICES MONITOR ACCESSORIES
More informationWORKSTATION ERGONOMICS GUIDE
Seat Height Office Chair Sit well back into chair with both feet (heels and toes) firmly on the floor Find lever to elevate seat height adjust seat height Lift bottom slightly off chair to elevate - place
More informationPROPER ERGONOMICS HOW TO AVOID OVERUSE INJURIES GRETCHEN ROMAN, PT, DPT GREATER ROCHESTER PHYSICAL THERAPY
PROPER ERGONOMICS HOW TO AVOID OVERUSE INJURIES GRETCHEN ROMAN, PT, DPT GREATER ROCHESTER PHYSICAL THERAPY Tobey Village Office Park 140 Office Park Way Pittsford, NY 14534 V: (585)370-7180 www.grpt.com
More informationBOHS-Series. Ergonomics Training Module
BOHS-Series Ergonomics Training Module IAOH - 2013 2 INTRODUCTION IAOH - 2013 3 What is Ergonomics? Ergo = nomics = work laws or rules Ergonomics = the laws of work OSHA defines ergonomics as: the science
More informationShoulder Exercises. Instructions. Codmans. Do all exercises slowly and gently. Work hard, but stay within your level of comfort.
Page 1 of 7 Shoulder Exercises Instructions Do all exercises slowly and gently. Work hard, but stay within your level of comfort. Exercises should not cause sharp pain. If you have pain, ease up on the
More informationRegulatory Requirements
Safe Use of Display Screen Equipment The wide application of display screen equipment (DSE) to improve the quality of work and efficiency are commonly recognized in our daily life such as paper work, data
More informationStanding Shoulder Internal Rotation with Anchored Resistance. Shoulder External Rotation Reactive Isometrics
Standing Shoulder Row with Anchored Resistance Begin standing upright, holding both ends of a resistance band that is anchored in front of you at chest height, with your palms facing inward. Pull your
More informationBack Safety Healthcare #09-066
Back Safety Healthcare Version #09-066 I. Introduction A. Scope of training This training program applies to healthcare employees whose job requires them to lift patients or other heavy objects. Lifting
More informationOffice Ergonomics OSHA Resources. Risk Factors for Developing MSDs taken from OSHA voluntary guidelines. Mary Loughlin, OTR/L,CHT, CEAS
Office Ergonomics Mary Loughlin, OTR/L,CHT, CEAS OSHA Occupational Safety and Health Administration November 2000 Federal OSHA published the Final Ergonomics Program Standard in the Federal Register. Effective
More informationBODY MECHANICS CMHA-CEI
BODY MECHANICS CMHA-CEI Basics about backs Facts about Back Disorders Maintaining a Healthy Back Common activities Lifting Techniques Stretching Techniques Topics Your back Spine & Vertebrae Discs Nerves
More informationThe Ergonomic Alternative
The Economics Of Ergonomics What Is Ergonomics? Ergonomics is the field of study concerned with finding ways to keep people safe, comfortable, and productive while they perform tasks at work. We Refer
More informationChoosing the right Office Chair
Choosing the right Office Chair Choosing the Right Ergonomic Office Chair Working in an office typically involves spending a great deal of time sitting in an office chair a position that adds stress to
More informationErgonomic Guidelines for Computer Users Frank Gonzales, CEES, CEAS
Office Ergonomics Ergonomic Guidelines for Computer Users Frank Gonzales, CEES, CEAS Ergonomics Program Services What other services are provided? Training sessions Office, Industrial (can be specific
More informationSafety Manual: Ergonomics. February 8, 2017
Safety Manual: Ergonomics February 8, 2017 Overview 2.0 Ergonomics Introduction This Chapter provides a general overview of issues in the workplace and recommendations for reducing ergonomic injuries.
More informationInformation Guide. Your Health and Fitness. Chair-based mobility exercises
Information Guide Your Health and Fitness Chair-based mobility exercises What this guide is about Mobility exercises involve taking joints through their range of motion. Their purpose is to lubricate the
More informationOsteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises. Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises
Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction Weight-bearing and resistance exercises have
More informationVermeulen, Liebenberg, Dippenaar en Louw Fisioterapeute
Vermeulen, Liebenberg, Dippenaar en Louw Fisioterapeute In the Office Relaxation? Relaxation at work? Why doesn t my pain go away? Acute pain = Short term pain (Sprained ankle) Persistent/ Chronic
More informationDeborah Ruediger, ASAR, DipHlthSc, MHlthSc Manager Non-Invasive Cardiology Lab Heart Centre King Faisal Specialist Hospital & Research Centre
Deborah Ruediger, ASAR, DipHlthSc, MHlthSc Manager Non-Invasive Cardiology Lab Heart Centre King Faisal Specialist Hospital & Research Centre 1 No Disclosures 2 Musculoskeletal Injury (MSI) refers to damage
More informationEmployee Musculoskeletal Discomfort Report (Office) yorku.ca/ergo Revised 2013-Dec-2
Employee Musculoskeletal Discomfort Report (Office) yorku.ca/ergo Revised 2013-Dec-2 Name: Employee Group/Union: Date: Month/year you started working at York? Month/year you started working at your current
More informationYoga for your Neck and Shoulders
Yoga for your Neck and Shoulders Refrain from judging or placing high expectations on yourself as you learn these exercises. When you feel discomfort or pain, simply stop. If you feel dizzy or nauseous
More information