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Presented by:
Jennifer Burns RD/LD/CDE, Onsite Health Promotion Specialist
No health and wellness program should be used for emergency or urgent care needs. In an emergency, call 911 or go to the nearest emergency room. The information provided through any health and wellness program is for informational purposes only and provided as part of your health and wellness benefits. The health and wellness team is not a substitute for your doctor’s care. Your health information is kept confidential in accordance with the law and may be used to
provide health and wellness recommendations as applicable. The health and wellness program is not an insurance program and may be discontinued at any time.
Don’t Get Bent Out of Shape! ~The Basics of Musculoskeletal and Ergonomics Awareness~
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GOALS:
Increase your knowledge and awareness of musculoskeletal importance and how it relates to ergonomics – the BASICS
Review simple stretches to incorporate into your day
Develop 1-2 follow up goals for strategies to incorporate guidelines
This presentation is NOT…
NOT meant to provide a detailed musculoskeletal or ergonomics analysis (Please note that expert resources are available to you if you desire additional information)
NOT a replacement for expert advice or medical care
NOT a forum for discussing specific details of worksite environments
Before we get started…
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Ergonomics is creating a work space for people to be
productive and safe.
It’s fitting the working environment to the person, not the person to the environment.
Ergo = work and effort
Nomos = laws, to study
What is ergonomics?
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of adults experience back pain
at some point in their life*. 80%
Discomfort levels by body region
*National Institute of Neurological Disorders and Stroke. Low Back Pain Fact Sheet. Accessed 11.2015.
http://www.ninds.nih.gov/disorders/backpain/detail_backpain.htm
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Can musculoskeletal disorders impact you?
Goals of ergonomics:
↓ musculoskeletal injuries
↓ discomfort
↑ health and safety
↑ work efficiency & productivity
of their waking hours sedentary* 50-65%
On average adults spend
*Centers for Disease Control and Prevention. Prompts to Disrupt Sitting Time and Increase Physical Activity at
Work, 2011–2012. Accessed 10.13.15 http://www.cdc.gov/pcd/issues/2014/13_0318.htm
Risk increases when you:
Stay in a fixed or awkward position
Repeat the same movement
Exert extra force
Participating in proper ergonomic
practices may help reduce these risks.
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What are the potential risk factors? Where can you make simple changes starting today?
Frequent or
heavy lifting,
pushing, pulling
or carrying of
heavy objects
Vibration and
temperature
Repetitive
motions
Prolonged
awkward
postures
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Do you notice…
• Neck / head alignment
• Back position
• Shoulder positions
• Hand and arm placement
• Ankle and feet positions
How is your posture?
How does it change when you are
sitting vs. standing?
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Take Back Your Back
The spine supports and
allows for movement.
Support structures include:
Muscles
Tendons
Ligaments
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• Step 1: Keep your spine in its natural curve. Avoid slouching, use your abdominal muscles, and take stretch breaks to help your spine stay in its neutral position.
• Step 2: Improve the ergonomics of your work space in SIMPLE ways by adjusting your space to fit your needs.
Two steps to decrease risks to your core
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To take a quick look at your own alignment, imagine a line through:
Center of the earlobe
Tip of the shoulder
Midway through the chest
Slightly behind or at the hip joint
Back half of the knee joint
Ankle bone
Where do you stand?
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• Risk factors could affect the muscles, nerves and tendons which support our upper and lower body limbs
• Many musculoskeletal disorders can be prevented with YOUR involvement
• Recognize the capabilities and limitations of the human body
Take control of your health
How can YOU help?
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Tips on making your workstation work for you
• Sitting can be hard on your back! Sitting for long periods of time may cause increased pressure on the muscles, tendons, and skeletal system.
• Making simple adjustments to your workstation could help prevent the development of an ergonomic problem.
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Take time for your spine
• Leaning forward, back unsupported
• Excessive neck and trunk flexion
• Support your back, use arm rests
• Head upright and over shoulders
• Lift the chest and relax shoulder blades
• Use a document holder
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Excessive upper extremity activity
Shortened chest muscles
Excessive shoulder rotation & activity
Raise chair, 90 degree bend in elbows
Keep arms close to body and items within arms distance, use arm rests
Shoulders over hips
Chair closer to the work surface
Good form…good function…good health…
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• Leaning forward, back unsupported
• Excessive neck flexion
• May cause additional pressure on the spine, muscles, tendons and nerves
• Comfortable level from eye sight
• Enlarge font size
• Adjust screen resolution and contrast
• Use phone for short durations and consider use of a headset
Back (and neck) of the Future
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• Make sure the top line of the monitor’s screen is at or just below eye level when you’re sitting upright.
• To avoid eye strain, neck pain and shoulder fatigue, put the monitor directly in front of you, generally about 20 to 40 inches away. This helps
avoid neck twisting.
• Place monitor perpendicular to window.
Monitor Quick Tips
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• Free of dust and smudges
• Adjust brightness, contrast, and tilt
• Free from flicker
• Anti-glare coatings/filters
• Appropriate size for the tasks performed
Monitor Quick Tips
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Monitor Placement
If you wear bifocals or trifocals, reading the screen may be a challenge. Tilting your head backward to read through the lower portion of your glasses
can lead to neck, shoulder and back problems.
Consider…
Adjusting the monitor and your chair to avoid needing to tilt your head
You may need to lower the monitor or tilt the screen up toward you, so you can maintain appropriate neck postures
Raise the chair height until you can view the monitor without tilting your head back
If needed, raise the keyboard and use a footrest
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• Place the keyboard directly in front of you. It should be at a distance that allows your elbows to rest close to your body with your forearms parallel to the floor.
• Place your mouse within easy reach. Don’t bend your wrist upward. Sit high enough so your hand rests naturally on it. Keep mouse on same surface as keyboard with a workable surface area.
• If using a mouse causes pain or discomfort, switch to a trackball or other pointing device; also consider a keyboard or mouse rest.
• Features of a mouse include: long cord for proper placement, comfortable fit to your hand, moves easily, usable for left and right hand users.
Keyboard and mouse placement
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• Height: Stand in front of the chair and adjust the height so the highest point of the seat, when in the horizontal position, is just below the knee cap. When seated, your thighs should be parallel to the floor and your knees even with your hips. The seat should allow your feet to rest flat on the floor. Consider a footrest if needed.
• Back rest: Adjust forwards and backwards as well as up and down so that it fits the hollow in your lower back. The back should conform to the natural curve of your spine and provide good lower back support. Use a pillow or a rolled-up towel if needed.
• Armrests: Should be soft and allow your shoulders to relax while your elbows stay close to your body.
• Other reminders: Check that the clearance between the front edge of the seat and the lower part of the legs (your calves) fits a clenched fist (about 2 inches). Bend at the hips when you lean forward. Don’t round your lower back. When sitting, try not to slouch…your back supports your weight best when it’s not curved.
Remember to get up and MOVE throughout the day!
Your Chair
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Weight of the average human upper torso
+
load
=
Strain on the back
Protect your back
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• Keep objects below shoulders and above the knees
• Lift closer to your body - avoid overextending/reaching
• Reduce forceful exertion
Power Zone
Danger
Zone
Power
Zone
Danger
Zone
23
Avoid awkward positioning
Use caution with…
• Reaching
• Lifting
• Bending
• Pushing and Pulling
• Lowering
• Carrying
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• Alternate between sitting and standing
• Take stretch breaks and incorporate deep breathing exercises
• Place reminders on your calendar to move
• Check your posture
• Take walking breaks
• Host walking meetings
• Partner with someone for additional encouragement
• Use the stairs
Find ways to include movement throughout your day
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• Conduct a warm up stretch
• Stretch the muscle to the point of resistance
• Complete stretches a couple times throughout the day
• Drink plenty of water
• Take time for deep breathing and don’t forget to move during the day
Give your body a break
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Simple stretches can help…
Increase range of motion
Reduce soreness, aches and stiffness
Improve overall functional performance, posture, circulation
Bend wrist with
opposite hand
Hands behind head
and elbows out Bend both knees
at 90 degrees
Arm over head
and bend to side
Remember to always consult your healthcare provider prior to engaging in new
physical activity regimens and follow any given restrictions.
Always start with the appropriate chain of command at your site, including your Manager or Supervisor as well as your Safety Team.
These individuals can help provide additional support.
If further assistance is needed, please reach out to: Kevin Sedensky CSP
Montgomery County Safety & Risk Manager (937) 224-3861 ~ [email protected]
Consider the variety of telephonic coaching programs available to you, in addition to several wellness opportunities to help you with your goals!
Optum HealthCare Advisor Team: 1-855-583-3165 Onsite Health Promotion Specialist (Jennifer Burns): (937) 225-4885
Confidential property of Optum. Do not distribute or reproduce without express permission from Optum.
Additional resources
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Resources
1. Northwestern University. New Sitting Risk: Disability After 60 . Accessed 9.1.2015
http://www.northwestern.edu/newscenter/stories/2014/02/new-sitting-risk-disability-after-60.html
2. Bureau of Labor Statistics. Case and Demographic Characteristics for Work-related Injuries and Illnesses Involving Days Away
From Work 2013. Accessed 9.1.2015 http://www.bls.gov/news.release/archives /osh2_12162014.pdf pg1
3. Centers for Disease Control and Prevention. NIOSH Program Portfolio. Musculoskeletal Disorders. Accessed 9.12015
http://www.cdc.gov/niosh/programs/msd
4. Occupational Safety & Health Administration. Computer workstations home. Accessed 9.1.2015
https://www.osha.gov/SLTC/etools/computerworkstations/more.html
5. Occupational Safety & Health Administration. Ergonomics eTools: Solutions for electrical contractors. Accessed 9.1.2015
https://www.osha.gov/SLTC/etools/electricalcontractors/supplemental/principles.html#lifting
6. Occupational Safety & Health Administration. Safety and Health Topics. Accessed 9.1.2015
https://www.osha.gov/SLTC/indoorairquality/faqs.html
7. Occupational Safety & Health Administration. Woodworking eTools. Accessed 9.1.2015
https://www.osha.gov/SLTC/etools/woodworking/health_vibration.html
8. American Council on Exercise. ACE Group Fitness Instructor Manual, 2011, third edition pages 43-45
9. American Council on Exercise. Fit Facts / Exercise Programs / 20 Active Ways to Be Social at Work < BACK, 20 Active Ways to
Be Social at Work. Accessed 9.1.2015. http://www.acefitness.org/fitness-fact-article/3223/20-active-ways-to-be-social-at-work/
10. American Council on Exercise. ACE’s Top Ten Reasons to Stretch , 2015, Accessed 9.1.2015
http://www.acefitness.org/updateable/update_display.aspx?pageID=520 ; 2. What are the different types of stretching,
http://www.acefitness.org/blog/2966/what-are-the-different-types-of-stretching, Makeba Edwards, 11/19/2012.
11.Centers for Disease Control and Prevention. Prompts to Disrupt Sitting Time and Increase Physical Activity at Work, 2011–2012.
Accessed 10.13.15 http://www.cdc.gov/pcd/issues/2014/13_0318.htm
12.Centers for Disease Control and Prevention. NIOSH Program Portfolio. Musculoskeletal Disorders. Accessed 9.12015
http://www.cdc.gov/niosh/programs/msd
13.Occupational Safety & Health Administration. Computer workstations home. Accessed 9.1.2015
http://lni.wa.gov/Safety/SprainsStrains/AwkwardPostures/ReducingAwkwardPostures.pdf
14.Washington State of Department of Labor & Industries. Awkward Postures. Accessed 9.1.2015
http://lni.wa.gov/Safety/SprainsStrains/AwkwardPostures/ReducingAwkwardPostures.pdf
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Resources
1. American Council on Exercise. ACE Group Fitness Instructor Manual, 2011, third edition pages 43-45 2. American Council on Exercise. Fit Facts / Exercise Programs / 20 Active Ways to Be Social at Work < BACK, 20 Active Ways to
Be Social at Work. Accessed 9.1.2015. http://www.acefitness.org/fitness-fact-article/3223/20-active-ways-to-be-social-at-work/ 3. American Council on Exercise. ACE’s Top Ten Reasons to Stretch , 2015, Accessed 9.1.2015
http://www.acefitness.org/updateable/update_display.aspx?pageID=520 ; 2. What are the different types of stretching, http://www.acefitness.org/blog/2966/what-are-the-different-types-of-stretching, Makeba Edwards, 11/19/2012.
4. National Institutes of Health, Office of Management. Ergonomics at work. Accessed 9.14.2015 http://www.ors.od.nih.gov/sr/dohs/HealthAndSafety/Ergonomics/atwork/Pages/default.aspx
5. National Institutes of Health, Office of Management. Exercises and stretches. Accessed 9.14.2015 http://www.ors.od.nih.gov/sr/dohs/HealthAndSafety/Ergonomics/Pages/exercises.aspx
6. Occupational Safety and Health Administration. (n.d.). Prevention of musculoskeletal disorders in the workplace. Retrieved from: https://www.osha.gov/SLTC/ergonomics/
7. Americanpainsociety.org/about-us/press-room/persistent-pain-incidence-news-release 8. Bureau of Labor Statistics. Nonfatal Occupational Injuries and Illnesses Requiring Days Away From Work, 2013. Accessed
11.2015. http://www.bls.gov/news.release/archives/osh2_12162014.pdf pg14 table 5 9. Center for Disease Control. NIOSH. Ergonomic Guidelines for Material Manual Handling Accessed 10.2015.
http://www.cdc.gov/niosh/docs/2007-131/pdfs/2007-131.pdf 10. North American Spine Society. Know your back.org. Degenerative Conditions. Lumbar degenerative disc disease. Accessed
11.2015. http://www.knowyourback.org/Pages/SpinalConditions/DegenerativeConditions/LumbarDegenerativeDiscDisease.aspx 11. Center for Disease Control. NIOSH. Simple solutions Ergonomics for the construction worker. Accessed 10.2015
http://www.cdc.gov/niosh/docs/2007-122/pdfs/2007-122.pdf 12. Occupational Safety & Health Administration. Guidelines for retail grocery stores. Access 11.2015.
https://www.osha.gov/Publications/osha3192.pdf 13. North American Spine Society. Know your back.org. Back Pain Basics. Access 11.2015.
http://www.knowyourback.org/Documents/back_pain_basics_web.pdf 14. National Institute of Neurological Disorders and Stroke. Low Back Pain Fact Sheet. Accessed 11.2015.
http://www.ninds.nih.gov/disorders/backpain/detail_backpain.htm