Occupational Health Nurse Marlene Thomson. Key Messages 1. Ensure correct initial set up of your workstation 2. Manage your time on computers/ keyboards.

Occupational Health NurseMarlene Thomson

Key Messages1. Ensure correct initial set up of your

workstation2. Manage your time on computers/ keyboards3. Exercise and stretch regularly4. Avoid fatigue5. Early reporting of discomfort to Manager or

OHN

OverviewSetting up your workstationTake a break! How stretching and relaxation

worksDiscomfort Pain and Injury (DPI)Myths and legendsWorking wiselyVisual fatigue

Setting Up Posture•Maintain body in a neutral position•Feet fully supported- floor or footrest•Knees same height as or just below the hips•Head is level, forward facing and balanced•Back fully supported when sitting upright or leaning back slightly•Shoulders relaxed•Arms close to body and parallel to floor

Take a break!You need to protect

yourselffollow a practice of

stretching then relaxing

make it a regular part of your daily routine

micro pause

Learn and practice techniques that work

Tense muscles do not allow blood flowoxygen cannot get

to the soft tissues

StretchKeep fit

St

Discomfort, Pain and Injury

So what is it?It is simply muscle tension

associated with holding yourself in

one position for too longstatic loading of the muscles

does not allow blood flow

What’s in a name?Names:

OOS: Occupational Overuse SyndromeRSI: Repetitive Strain InjuryGPD: Gradual process disorder

All those labels suggest a medical conditionGTD: Glued to Desk!

Myths and legendsMythDPI is a crippling

injuryWill effect the rest of

your lifeOnce you have it,

you will never get better

FactWhen people rested

it got worseGuarding

accelerates the painPhysical exercise

works

Work wiselyAvoid long periods doing same task

take short regular breaksChange position frequently

make yourself stretch and exercise task change is always helpfulwork with shoulders downavoid fatigue

Learn a simple relaxation technique

Simple relaxation

take a big, deep breath!

breathe out, saying “Relax” to yourself

95% of people raise shoulders at computer

30% of people breathe more shallowly

Visual Fatigue

No conclusive evidence that computer use can cause eye injuryMay highlight pre existing problemsSymptoms:

general aching/burning of eyes watering, red or itchy eyes blurred vision or difficulty focussing changes in colour perception headaches

Management of visual discomfort

OptometristPlacement of screen relative to lightingHumidity levels in officeWork organisationFrequency of breaks

Key Messages1. Ensure correct initial set up of your

workstation2. Manage your time on computers/ keyboards3. Exercise and stretch regularly4. Avoid fatigue5. Early reporting of discomfort to Manager or

OHN6. www.habitatwork.co.nz