What Is Ergonomics?
At The Office Or Workplace Workstation Exercises Around The House Avoid Vision/Eye Strain
In The Yard Techniques For Safe Lifting Playing Sports Traveling For Children
The following links provide further information about ergonomics and occupational and personal health:
At The Office Or Workplace
Proper techniques for computer use, lifting, sitting at one's desk, etc., are becoming increasingly important as the use of computers grows, and experts are finding more injuries in employees with so-called "desk jobs. " Heeding the following suggestions can reduce the possibility of one of these injuries occurring:
- Make sure your chair fits correctly. There should be 2 inches between the front edge of the seat and the
back of your legs. Sit with your feet flat on the floor, with your knees at a 90-degree angle.
If you can't sit that way, use an angled or elevated footrest.
- Keep your wrists in a neutral position, not angled up or down, while you type.
Some people find a modified keyboard more comfortable than a standard model.
Keep your elbows at a 90-degree angle as you type.
- Take periodic stretch breaks. Certain exercises can reduce stiffness and prevent repetitive motion injury. Click here to review some helpful exercises.
- Hold the telephone with your hand or use the speakerphone. Don't cradle the phone between your ear and shoulder. This can lock up the spinal joints in the neck and upper back and eventually cause pain.
- Take breaks and alternate tasks that use different muscle groups.
- Position your computer monitor so that the middle of your chin is aligned with the middle of your monitor.
This will allow for good neck posture.
- By taking certain precautions, you can minimize eyestrain and irritation caused by prolonged computer use. Click here for tips on how you can avoid these visual problems.
Workstation Exercises
By stopping periodically to perform these simple exercises, youll not only prevent injury, you also are likely to be more productive.
Deep Breathing:
Breathe in slowly through the nose. Hold for 2 seconds and then exhale through the mouth. Repeat several times.
Head and Neck:
Turn head slowly from one side to the other, holding each turn for 3 seconds. Repeat several times.
Shoulders:
Roll shoulders slowly in a circular fashion, while trying to make the circle as large as possible. Take about five seconds to complete one circle. Repeat several times.
Wrists:
Hold your hands out in front of you. Slowly raise and lower your hands to stretch the muscles in the forearm. Repeat several times. Clench your hands in a fist and move your hands like this: 10 circles in, then 10 circles out.
Fingers and Hands:
Make a tight fist. Hold for a second. Then spread your fingers apart as far as you can. Hold for five seconds and then relax. Repeat several times. Put your hands in a praying position and squeeze together for 10 seconds and then "pray" with the backs of your hands together, fingers pointed downward for 10 seconds. Spread your fingers apart and then bring them together one by one. Repeat several times.
Around The House
Whether you are relaxing or doing chores in your home, here are a few suggestions that will make help you maintain physical wellness:
When resting or watching TV, don't use the sofa arm as a pillow. The angle is much too sharp for the neck.
The optimum position for sleeping is to lie in the fetal position with a pillow between your legs, so that your feet and knees are separated. This causes less stress on your back.
Don't bend from the waist when you lift a child. Squat with your back straight. Keep the child close to you and use your legs and arms to lift.
When you wash the dishes, open the cabinet beneath the sink, bend one knee, and put your foot on the shelf under the sink. Lean against the counter so some of your weight is supported in front.
Avoid Vision/Eye Strain
Visual problems, such as eyestrain and irritation, are among the most frequently reported complaints by computer operators. These visual symptoms can result from improper lighting, glare from the screen, poor positioning of the screen itself, or copy material that is difficult to read. These problems usually can be corrected by adjusting the physical and environmental setting where the computer users work.
The following suggestions can help you avoid visual problems:
Arrange your workstation and lighting to avoid direct and reflected glare anywhere in the field of sight, from the display screen, or surrounding surfaces.
Arrange your computer so that the center of the screen is at eye level, and make sure you have adequate lighting.
Take vision breaks, which may include exercises to relax eye muscles after each hour or so of operating a computer. Helpful eye exercises may include rolling or blinking the eyes, or closing them tightly for a few seconds. Changing focus is another way to give eye muscles a chance to relax. You only need to glance across the room, or out the window, from time to time and look at an object at least 20 feet away.
Have your eyes checked annually you may need special glasses. Inadequate vision can strain your posture as well as eyes.
In The Yard
Although spending a few hours sprucing up the yard may not seem like a potentially hazardous activity, often it involves the use of muscles that have been inactive for some time. As a result, many people sustain injuries while gardening. Here are some guidelines that will help reduce the likelihood of injury:
Do stretching exercises for a total of 10 to 15 minutes, spread over the course of your work. Be sure to stretch before you tackle the lawn or the leaves but dont bounce while stretching. Take a short walk to stimulate circulation. Do knee-to-chest pulls, trunk rotations, and side bends with hands above your head and fingers locked.
Work for half an hour, then rest for a few minutes and stretch again. When youre finished with the yard work, repeat the stretching exercises.
Stand as straight as possible, and keep your head up as you rake or mow.
When youre raking, use a scissors stance: right foot forward and left foot back for a few minutes, then reverse, putting your left foot forward and right foot back.
Bend at the knees, not at the waist, as you pick up piles of leaves or grass from the grass catcher. Make the piles small to decrease the possibility of back strain.
For mowing, use your weight to push the mower.
If your mower has a pull cord, dont twist at the waist or yank the cord. Instead, bend at the knees and pull in one smooth motion.
Whenever possible, use ergonomic tools. They are engineered to protect you when used properly.
Techniques For Safe Lifting
Proper lifting can strengthen your body and your spine. However, improper lifting can cause spinal injury and debilitation. Each year, the quality of life of millions of individuals is diminished due to lifting injuries.
By following these simple rules for lifting, you can prevent injury from occurring.
1. Stop and think before you lift. Most lifting injuries occur when you are rushed or preoccupied.
2. Keep heavy objects close to your body.
3. When lifting heavy objects, be sure to:
4. When carrying a load over a long distance or for a long time, shift the load occasionally from one side to the other side and change position. Every half-hour put the load down and
stretch your arms over your head while breathing in deeply. |
Spread your feet wide apart Stick out your chest and tuck in your chin Tighten your stomach muscles Keep your back upright Bend your knees, not your back Keep your shoulders parallel to the floor |
5. Do not lift and twist your back at the same time.
6. Do not lean forward without bending your knees.
7. Avoid lifting objects above the level of your shoulders.
Playing Sports
Want to avoid sports injuries? Think of avoiding injury as just another part of playing by the rules only these rules can keep you from getting hurt. The best way to deal with sports injuries is to prevent them.
Prevention includes following these guidelines:
Warm up slowly before a game. A slow jog, jumping rope, flexibility exercises, and/or lifting small weights will reduce your risk of torn or ripped muscles and increase your heart rate. Flexibility becomes a preventive key when pushing to score that extra goal or make that critical play.
When sweat beads form, your body is at the proper temperature to stretch the tendons and muscles.
Wear the proper footwear and equipment. Certain contact sports, such as football and hockey, can be dangerous if the equipment is not properly fitted. Make sure that your helmet, pads, shoes, etc., fit right, so they can do the job for which they were designed.
Know your limits. If a previously injured part (or any body part) begins to hurt, stop immediately and rest. Don't delay in seeking medical attention if the pain persists. It's your body's way of telling you something is not right.
Traveling
Traveling often involves sitting in one position for an extended length of time. This can be uncomfortable and cause pain. Warm up your body before you settle into a car or plane, and take a few minutes to cool down once you reach your destination. A brisk walk will stretch your hamstring and calf muscles, and reduce stiffness. By doing this and observing the suggestions below, you can make traveling a much more pleasant experience:
In the Car:
Adjust the seat so you are as close to the steering wheel as comfortably possible. Your knees should be slightly higher than your hips. Place four fingers behind the back of your thigh closest to your knee. If you cannot easily slide your fingers in and out of that space, you need to re-adjust your seat.
Consider a back support. Using a support behind your back may reduce the risk of low-back strain, pain or injury. The widest part of the support should be between the bottom of your rib cage and your waistline.
Exercise your legs while driving to reduce the risk of any swelling, fatigue or discomfort. Open your toes as wide as you can, and count to 10. Count to five while you tighten your calf muscles, then your thigh muscles, and then your gluteal muscles. Roll your shoulders forward and back, making sure to keep your hands on the steering wheel and your eyes on the road.
To minimize arm and hand tension while driving, hold the steering wheel at approximately 3 o'clock and 7 o'clock, periodically switching to 10 o'clock and 5 o'clock.
Do not grip the steering wheel. Instead, tighten and loosen your grip to improve hand circulation and decrease muscle fatigue in the arms, wrists and hands.
While always being careful to keep your eyes on the road, vary your focal point while driving to reduce the risk of eye fatigue and tension headaches.
Take rest breaks. Never underestimate the potential consequences of fatigue to yourself, your passengers and other drivers.
In an Airplane:
Stand up straight and feel the normal "S" curve of your spine. Then use rolled-up pillows or blankets to maintain that curve when you sit in your seat. Tuck a pillow behind your back and just above the beltline and lay another pillow across the gap between your neck and the headrest. If the seat is hollowed from wear, use folded blankets to raise your buttocks a little.
Check all bags heavier than 5-10 percent of your body weight. Overhead lifting of any significant amount of weight should be avoided to reduce the risk of pain in the lower back or neck. While lifting your bags, stand right in front of the overhead compartment so the spine is not rotated. Do not lift your bags over your head, or turn or twist your head and neck in the process.
When stowing belongings under the seat, do not force the object with an awkward motion using your legs, feet or arms. This may cause muscle strain or spasms in the upper thighs and lower back muscles. Instead, sit in your seat first, and using your hands and feet, gently guide your bags under the seat directly in front of you.
While seated, vary your position occasionally to improve circulation and avoid leg cramps. Massage legs and calves. Bring your legs in, and move your knees up and down. Prop your legs up on a book or a bag under your seat.
Do not sit directly under the air controls. The draft can increase tension in your neck and shoulder muscles.
Travel with the pillow you use on a nightly basis. Using softer pillows or down pillow when you are use to a different type of pillow can cause neck and upper back problems.
For Children
The increasing prevalence and role of computers in the lives of children has raised concerns about long-term health issues. Children have developing, yet vulnerable, musculoskeletal systems and certain precautions should be taken in order to avoid acute and chronic risk exposures that could result in cumulative trauma and/or repetitive motion injuries. Some simple measures you can take to prevent injury are:
Have a smaller table for them where they can do their homework, rather than force them to use a standard table and chair. If your child's feet don't touch the floor, place a footrest or box under the feet. Position the computer monitor so the top of the screen is at or below your child's eye level.
Make sure the straps of your child's backpack are padded and worn over both shoulders, not just one. Also, the contents of the backpack should not weigh more than 10-15% percent of your child's body weight.
If your child is involved in sports, make sure all equipment, including helmets, pads and shoes, fits your child properly. If your teenage child is involved in soccer, make sure they are taught how to "head" the ball properly. A young child should not use the heading technique at all, according to ACA experts.
Make sure your child has enough calcium included in his or her diet. ACA recommends 1 percent or skim milk for children over 2 years old, and whole milk for those younger than 2. The calcium in milk is essential for healthy bones and reduces the risk of joint and muscle-related injuries.
Make sure your child avoids sugar-loaded, caffeinated and carbonated drinks. Rather, encourage him/her to drink plenty of water. Caffeine can dehydrate your youngster, and the high levels of phosphorous in sodas and other carbonated beverages can interfere with calcium absorption- a problem that could lead to osteoporosis down the road.