Ergonomic Workplace Practices That Reduce Repetitive Strain Injuries

Repetitive Strain Injury (RSI) was initially referenced in 1982 by the National Health and Medical Research Council in a document that suggested: "workplace injury" triggered by a strenuous pressure from repetitive movement, or by maintained postures.

By the mid 1980's a considerably broadly worded definition surfaced:

"Repetition Strain Injury (RSI), better known as Occupational Overuse Syndrome, is seen as a name for an assortment of conditions categorized by aches or consistent soreness in muscles and tendons... Repetition Strain Injury is commonly triggered or aggravated by work as well as being related to repetitive movement, continual or restricted postures and/or forceful movements."

By 1985, in excess of 4000 incidents across Australia had been announced inside of the public service and more than 80% of all workplace damages claims by females had been linked to RSI. 20 000 litigants had materialized and the Insurance Council of Australia estimated prospective claims for the next twelve months at over $1 billion dollars!

There are numerous factors, which can lead to RSI presenting, in particular:

* repeated motions for long stretches of the time;

* lengthy work hours

* working too fast

* keeping your muscles in the same stance for a very long time

* doing work on equipment not suited to your body

* not having rests

* absence of training

* absence of diversity in the work performed

* working in cold conditions

RSI may appear across a vast number of workplace environments. Jobs where extensive desktop computer use is required greatly increases the risks, mainly because of poor posture over an extensive length of time and repetitive actions.

Whenever muscle groups are used, tiny rips can potentially occur on the muscle tissues, and these muscles may be painful as the body system makes an attempt to mend the damage. Repeated movements over a long period of time may adversely threaten these muscles ability to mend itself.

Thankfully there are measures that may be taken to defend RSI from manifesting and these may also treat symptoms of early phase RSI. Listed below are a list of suggested preventative tips formulated on workplace ergonomics:

Always maintain your monitor approximately between 50 and 100 hundred centimeters away from your face. Helps reduce eye strain. Whenever the depth of your work desk doesn't permit this, shift your computer monitor to a corner, or use a flat screen monitor (if available), to attain a deeper working surface area;

Change your screen so that the middle of the screen is situated at eye level. The screen ought to always be directly in front of your face and at / or marginally below eye level. If you wear glasses and continually tip your head back in order to look down through them at the monitor, lower the monitor further (or heighten your seat) so the screen sits at 15 to 20 degrees below eye level. You could also tilt the monitor slightly towards your face;

Place your key board so that your upper arms can easily dangle vertically. Try to avoid placements where you are forced to stretch your arms too far forward or flex your elbows away from your body to type;

Keep your key board at a height so your forearms extend no greater than 20 degrees above a horizontal position (if sitting), or 45 degrees beneath a horizontal position (if standing upright).

Position your mouse near your key board soit possible for you to transition between typing and using the mouse with as little impact on your arm and wrists. If you have a numeric pad on the right side of your key board, you may want to use your mouse on the left side as this centers the part of the keyboard you use most. (You could also try alternating left and right-sided mouse usage to diminish the impacts of repetitive use).

Position all desk accessories within eyesight and reach. Place your phone, writing equipment, books and other equipment you use on a daily basis within grasp from where you sit. (You should not need to stretch to reach objects).

If you use a document holder, do not set it to one side of your computer monitor (unless you also use a 2nd one on the other side), twisting your head in one direction for prolonged periods fatigues the neck muscles. If possible, position the document holder directly beneath the monitor, angling it in the middle of the screen and keyboard set up.

Vary your chair elevation so your feet are flat on the floor. This should keep your knees and torso at somewhere around the same elevation. To find this level, stand up by the chair and increase or drop the seat edge to just below your knee caps. If the seat isn't adjustable, either put a foot rest below your feet or add a wedge pillow to the seat of the chair

Arrange your back-rest to press comfortably on your back. A good back-rest will press into your lower back and provide you with lumbar support.

Set up arm rests to retain elbows bent somewhere between 90 and 110 degrees horizontally. Take attention and care that your elbows are not winged out, but rather suspended at a comfortable, relatively straight angle. Your forearms should be parallel to the floor and your wrists in a natural, comfortable position.

Always maintain a neutral wrist posture. Avoid angling your wrist sharply upwards or downwards to type. Use a split or ergonomic keyboard; to assist your wrists "drift" over the key board, work with a wrist support;

Adjust your position frequently. Regardless of how healthy your work posture is, sitting in any single position for a prolonged period is not healthy. If you have an adjustable chair, switch in between the upright, reclined and declined positions, all of which will keep your pose natural and stress-free.

If you are in the process of setting up or refitting a workplace, there are significant choices available for workstations and ergonomic office chairs that have been designed to assist reducing the effects of RSI. Alternatively a good commercial interior designer will be able to recommend workstations and office furniture that is adjustable and built according to best practice ergonomics.

Office Space Design empowers Australian companies with productive, efficient workplace spaces that facilitate core business needs while promoting culture and identity.

Office Space Design delivers commercial architectural, design and construct services to Australian companies moving offices or involved in refurbishment, relocation and fit-out projects.

http://www.officespacedesign.com.au/


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Office Chair Armrests - Benefits and Types

Sitting in an office chair at work is almost inevitable with the growing number of desk jobs and steady increase in office related positions. If you are going to be sitting for the majority of the work day, it is important to be sitting in a chair that is going to be adjustable enough to allow you to sit comfortably for hours a day. While most of us search for chairs with functionality, one area of the chair we often overlook is the armrests. Almost every chair has armrests of some sort or the option to add armrests as an upgrade to the chair. Armrests are an important component of any ergonomic office chair. Proper armrest design allows a place to rest your arms while working, relieving the pressure from your upper back and shoulders which sometimes is experienced when using an armless chair. There are a number of different types of armrests available which is why it is important to determine which will work best for your needs and keep you sitting comfortably throughout the day.

Fixed Armrests - Fixed armrests are the most affordable but also the least adjustable option available. They are fixed in height and not adjustable While these type of armrests are certainly an economical choice, they are not a very ergonomic option. They lack the adjustability needed to place the arms at the correct height for your body and can cause back pain because of this. If armrests are too high, this will raise the shoulders, causing tension in the shoulders and upper back muscles. Too low and they may cause you to lean forward which also puts pressure on your upper back. While fixed armrests are not the best choice for ergonomic chairs, they are a good choice for desk chairs that are only used for a few hours a day or conference room chairs.

Height Adjustable Armrests - At the very minimum, armrests should be able to adjust in height to enable your arms to rest in a comfortable working position for your everyday tasks. Height adjustable arms can be found as an option or included on most office chairs and is among the most popular armrest available. If it is not included in the price of the chair, adjustable armrests are generally reasonably priced to add-on as an option.

Some height adjustable armrests are also width adjustable, allowing the user to move the armrests out further from their seat if they are wider or bring them in closer to the body if they have a smaller frame. If you do have width adjustable armrests be certain not to put the armrests too close together as this can interfere with relaxed typing and restrict the ability to rest your hands in your lap when you are not typing, creating a confined environment. Armrests which are too far apart may cause shoulders to over-extend, causing upper back strain. Width adjustment is not as common as height adjustment in armrests and can only be found on certain models by select manufacturers.

Multi-Function Armrests - Multi-function armrests are highly adjustable and allow for the arms to be adjusted in height, width, and the arm pad has the ability to pivot. These highly adjustable armrests are a great option for shorter or wider individuals that need their arms closer to their body or farther away. The independent pivoting action helps accommodate sideways arm postures that are commonly found among computer users.

With the large range of adjustments available in multi-function arms, it is important to make sure that they do not interfere with your work surface. Poorly designed armrests may constrain postures, causing users to hunch forward and work with elevated arms. Specific work stations set ups may interfere with armrests, contributing to poor posture while working. Pivoting armrests allow the arm pad to be angled inward to prevent problems with narrow diameter corner work surfaces which can be obstructive.

Lateral Adjustable Armrests - Perhaps one of the most advanced armrests to emerge on the market to date, lateral adjustable armrests are an ergonomist's dream come true especially in the petite market. They are both height and width adjustable and perhaps the best feature of all, can telescope up to 3" inwards. They are a great choice for petite users that have a difficult time finding an armrest that allows them to rest their arms at the correct position close enough to their body without having to use a children's chair. These advanced armrests are expensive in price but also among the most ergonomic/adjustable option out there available for ergonomic chairs.

Designing good armrests is not an easy task. Not only do people come in a broad range of sizes; they also develop their own ways of sitting over the years. Women tend to sit upright whereas men tend to lean back in their chairs and lounge. Armrests also must accommodate users' different workstation configurations, including ergonomic accessories such as keyboard trays and mouse pads. Finding the right armrests luckily is not as difficult of a task. With the research and technology being developed in the field of ergonomics, armrests are now able to fit a larger range of users than ever before. When deciding which arms will work best for your work environment, remember the more adjustable the better.

Chelsea Alves is the marketing manager for Sitbetter.com, a company with more than 30 years experience in the office seating and office furniture industry. Dedicated to finding the best chairs for you, at the best price possible, with the best customer service available. For more information on ergonomic products please visit http://www.sitbetter.com/


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Good Posture For Good Health

Mothers often tell their children to sit up straight and avoid slouching. This is good advice. Bad posture is a common problem that affects people's health more than they think. Maintaining good posture involves keeping in the upright position against gravity when sitting, standing, or sleeping.

It is important to sit, stand, walk and sleep in the correct positions to avoid abnormal stress on the body. This will help to maintain proper alignment of the spine and other joints in the body. When misaligned joints occur, it can lead to a loss of function and health in the body. Abnormal posture can cause strain on the muscles. Good posture can help to prevent muscle fatigue and help the body to expend less energy. It also helps to reduce wear and tear on the joint surfaces which leads to arthritis. It also helps to avoid abnormal stress on the ligaments that hold joints together.

Your posture can tell a lot about the health of the spine. When you have poor posture, this often correlates to abnormal alignment of the spine. The spine has a powerful connection to the brain and spinal cord which make up the central nervous system or control center for the body. When you have poor posture this can lead to an unhealthy spine which causes an overall loss of health in the body.

Research shows that nutrition and stimulation of the brain is generated by motion of the spine. The brain expends a large amount of energy to maintain the body's relationship with gravity. If you have bad posture and misaligned bones of the spine, this communication can be interrupted. This will cause a loss of health and dysfunction in the body.

Poor posture or slouching leads to a loss of the normal curves that should exist in the spine. An example of this is a loss of the neck or cervical curve when a person slouches. This natural curve supports the weight of the head against the effects of gravity. It also protects the brain stem and delicate nerves that exit the cervical spine. Chiropractors often refer to this curve as the arc of life because of its overall importance with our health.

Chiropractic physicians are highly trained to locate and correct misaligned spinal bone to help restore normal health in the body. They perform specific hands on adjustments to the bones of the spine. They may also perform therapy to help injured soft tissue or recommend rehabilitative exercises to strengthen muscles.

- Nathan Leavitt DC

Dr. Leavitt has been a licensed chiropractic physician since 2003. His deepest commitment is to help improve the health and quality of life of others. To learn more effective ways to improve your health naturally go here: Knoxville chiropractic
You can also see patient reviews and see where Dr. Leavitt's clinic is located by clicking here: Knoxville chiropractic


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