Ergo Presentation

Taking care of Taking care of YourselfYourself

The Office and The Office and BeyondBeyond

Classified Staff Development Classified Staff Development DayDay

March 17, 2004March 17, 2004

RSIRSIRisk FactorsRisk Factors

• RepetitivenessRepetitiveness• High frequency of movementHigh frequency of movement• Excessive muscular forceExcessive muscular force• VibrationVibration• Awkward postureAwkward posture• Mechanical Stress (direct pressure)Mechanical Stress (direct pressure)• Cold TemperaturesCold Temperatures

Additional Risk FactorsAdditional Risk FactorsSpecific personal and non-Specific personal and non-

occupationaloccupational • Hobbies Hobbies • GenderGender• Age Age • Previous injury Previous injury

RSIsRSIsSymptomsSymptoms

• Tightness, discomfort, stiffness, Tightness, discomfort, stiffness, soreness or burning in hands, wrists, soreness or burning in hands, wrists, fingers, forearms or elbowsfingers, forearms or elbows

• Tingling, coldness, or numbness in Tingling, coldness, or numbness in handshands

• Clumsiness or loss of strength and Clumsiness or loss of strength and coordination in the handscoordination in the hands

• Pain that wakes you up at nightPain that wakes you up at night

Preventing Musculoskeletal Preventing Musculoskeletal DisordersDisorders

• Warm up and stretch before starting activities Warm up and stretch before starting activities that are repetitive, static or prolonged.that are repetitive, static or prolonged.

• Take frequent breaks from any sustained Take frequent breaks from any sustained posture every 20 -30 minutes and stretch stiff posture every 20 -30 minutes and stretch stiff muscles.muscles.

• Respect pain. Change positions or stop Respect pain. Change positions or stop whenever activities cause pain.whenever activities cause pain.

• Recognize early signs of the inflammatory Recognize early signs of the inflammatory process and treat early.process and treat early.

• Only use splints and wrist supports after Only use splints and wrist supports after instruction by your physician or therapist.instruction by your physician or therapist.

PosturePosture

• Maintain erect position of back and Maintain erect position of back and neck with shoulders relaxed.neck with shoulders relaxed.

• Use proper positioning during all Use proper positioning during all activities.activities.

• Keep wrists as neutral as possible.Keep wrists as neutral as possible.• Avoid bending neck forward for Avoid bending neck forward for

prolonged periods of time.prolonged periods of time.• Avoid static positions for prolonged Avoid static positions for prolonged

periods of time.periods of time.

Task ModificationTask Modification

• When possible, alternate activities When possible, alternate activities frequently throughout the day.frequently throughout the day.

• Reassess the task setup and look for Reassess the task setup and look for alternative methods.alternative methods.

• Avoid repetitive or prolong Avoid repetitive or prolong grip/pretension activities.grip/pretension activities.

• Avoid tugging, jerking, or pounding Avoid tugging, jerking, or pounding with hand.with hand.

Tool/ Environmental Tool/ Environmental ModificationModification

• Avoid tools with finger groves, hard plastic Avoid tools with finger groves, hard plastic handles, sharp edges or small diameter handles, sharp edges or small diameter handles.handles.

• Use power devices when possible.Use power devices when possible.• Use grips/tape to build up small diameter Use grips/tape to build up small diameter

pens/pencils for writing.pens/pencils for writing.• Use the longest tool possible for best leverage.Use the longest tool possible for best leverage.• Use a vise or clamp to stabilize objects.Use a vise or clamp to stabilize objects.• Always use a step stool or ladder to reach Always use a step stool or ladder to reach

above shoulder level or to lift objects overhead.above shoulder level or to lift objects overhead.

Tool/Environmental Tool/Environmental Modification Modification

• Use carts/ dollies to carry heavy Use carts/ dollies to carry heavy loads.loads.

• Tilt containers or object to avoid Tilt containers or object to avoid bending the wrist to pick up objects.bending the wrist to pick up objects.

Body MechanicsBody Mechanics

• Use the largest joints and muscles to Use the largest joints and muscles to do the job.do the job.

• Use two hands to lift rather than Use two hands to lift rather than one, even with light objects and one, even with light objects and tasks.tasks.

• Slide or push and pull objects Slide or push and pull objects instead of lifting.instead of lifting.

• Keep reaching to a minimum.Keep reaching to a minimum.

Tips for Computer UseTips for Computer Use

1. Maintain good 1. Maintain good posture when posture when working.working.

2. Keep your elbows 2. Keep your elbows in a slightly open in a slightly open angle (100 – 110 angle (100 – 110 degrees) with your degrees) with your wrists in a straight wrists in a straight position.position.

Sitting PosturesSitting Postures

3. Avoid 3. Avoid overreaching. overreaching. Keep the mouse Keep the mouse and keyboard and keyboard within close reach. within close reach. Center the most Center the most frequently used frequently used section section of section section of the keyboard the keyboard directly in front of directly in front of you.you.

4. 4. Center the monitor in Center the monitor in front of you at arm’s front of you at arm’s length distance and length distance and position the top of the position the top of the monitor 2” to 3” above monitor 2” to 3” above seated eye level. seated eye level.

5. 5. Place source Place source documents on a documents on a document holder document holder positioned between positioned between your monitor and your monitor and keyboard.keyboard.

Monitor PositionsMonitor Positions

5.5. Use good typing Use good typing technique.technique.

6.6. Hit the keyboard Hit the keyboard keys with light keys with light force.force.

7.7. Keep your wrists Keep your wrists straight and hands straight and hands relaxed when relaxed when using your pointer.using your pointer.

8.8. Limit repetitive Limit repetitive motions.motions.

9. Customize your computer settings.9. Customize your computer settings.

10.10.Reduce glare.Reduce glare.

11.11.Take eye breaks and intermittently refocus Take eye breaks and intermittently refocus on distant objects.on distant objects.

12.12.Work at a reasonable pace.Work at a reasonable pace.

Sleeping PostureSleeping Posture

Sleeping PositionSleeping Position• Pressure on the back Pressure on the back

varies with sleeping varies with sleeping position.position.

• Use pillows under your Use pillows under your neck and knees if you neck and knees if you sleep on your back.sleep on your back.

• Side sleepers should Side sleepers should use pillows between use pillows between their ear and the bed their ear and the bed and between their and between their knees to maintain spine knees to maintain spine alignmentalignment

• Avoid curling wrists.Avoid curling wrists.

Sleeping PostureSleeping Posture

Bed DesignBed Design• Select a mattress firm enough to provide Select a mattress firm enough to provide

good back support and alignment.good back support and alignment.• Avoid basing selection on coil count and Avoid basing selection on coil count and

design.design.• Try out mattress for personal comfort Try out mattress for personal comfort

before purchasing.before purchasing.• Mattresses have a life span of 8-10 years Mattresses have a life span of 8-10 years

and should be replaced as they wear out.and should be replaced as they wear out.

Sleeping PostureSleeping Posture

Pillow SelectionPillow Selection• Consider your sleeping preferences Consider your sleeping preferences

when selecting a pillow.when selecting a pillow.• Select a pillow that supports your Select a pillow that supports your

head and fills in your neck curve.head and fills in your neck curve.• The firmness of the mattress will The firmness of the mattress will

affect the thickness of the pillow.affect the thickness of the pillow.• Mattress pads affect the size and Mattress pads affect the size and

thickness of your pillow.thickness of your pillow.

Life away from PalomarLife away from Palomar

GardeningGardeningCookingCookingCraftingCrafting

Musical InstrumentsMusical InstrumentsWorking OutWorking Out

Wood workingWood workingHandypersonHandyperson

CleaningCleaningSurfing the NetSurfing the Net

Computer GamesComputer Games

In the Garden Safety In the Garden Safety First!First!

Wear gloves at all times.Wear gloves at all times.

Take a break every hour or switch to another Take a break every hour or switch to another activity.activity.

Learn how to use and store your tools correctly.Learn how to use and store your tools correctly.

Use wide handled tools, tools with padded Use wide handled tools, tools with padded handles.handles.

Avoid sustained and constant gripping and Avoid sustained and constant gripping and awkward motions.awkward motions.

Plan ahead.Plan ahead.

Don’t sit back on your knees.Don’t sit back on your knees.

WebsitesWebsites

EHS webpage: EHS webpage: www.palomar.edu/ehswww.palomar.edu/ehs

Healthy Computing: Healthy Computing: www.healthycomputing.comwww.healthycomputing.com

OSHA: OSHA: www.osha.govwww.osha.gov

Hand Helpers: Hand Helpers: www.handhelpers.comwww.handhelpers.com

Sloat Gardens: Sloat Gardens: www.sloatgardens.comwww.sloatgardens.com

Office Ergonomics: Office Ergonomics: www.office-ergo.comwww.office-ergo.com