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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Workplace Accidents

Workplace accidents that are environmentally related such as falls on construction sites could end in fatality. Employee training, safety policies, and personal protective equipment should be a non-negotiable contingency of employment.

Serious, non-fatal accidents may also be associated with unsafe environments. Ergonomic issues, such as improper height of workstation or uncomfortable chair, should be addressed by the employer exponentially. If left untended, consequences of ergonomic injuries lead to chronic health issues, such as carpal tunnel syndrome. Chiropractors can treat resultant pain and distress through chiropractic care.

Back strain is a frequent occurrence when the employee must sit in a chair that doesn't provide proper support, and/or is too high or low. Chronic pain can also occur. A chiropractor's primary concern is adjusting spinal abnormalities that cause chronic pain and structural misalignment.

Along with environmental concerns, improper lifting is a leading contributor of on the job injuries. Educating the employee on methods of correct lifting could reduce occurrences.

Chiropractors are willing to treat over 30 conditions, including back pain, fibromyalgia, slipped disc, whiplash, and carpal tunnel.

Chiropractic is so much more than simply a means of relieving pain. Ultimately, the goal of the chiropractic treatment is to restore the body to its natural state of optimal health. In order to accomplish this, chiropractors use a variety of treatment methods, including manual adjustments, massage, trigger point therapy, nutrition, exercise rehabilitation, and massage, as well as counseling on lifestyle issues that impact your health. Since the body has a remarkable ability to heal itself and to maintain its own health, my primary focus is simply to remove those things which interfere with the body's normal healing ability.

Just like continuing an exercise program and eating well in order to sustain the benefits of exercise and proper diet, it is necessary to continue chiropractic care to ensure the health of your musculoskeletal system. When you make routine chiropractic care a part of your lifestyle, you avoid many of the aches and pains that so many people suffer through, your joints will last longer and you will be able to engage in more of the activities you love.

Employees are forced to work longer hours or double shifts to take up the slack of downsizing during tough economic times. Fatigued workers are more accident prone. As an employee, make sure to know your workers compensation benefits at your workplace.

For more information on accidents in the workplace, conditions treated, and how to set up an appointment with a doctor in your area, Google chiropractors in your area!

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Workplace Ergonomics - Tips to Achieve A Comfortable Work Environment

I first began to appreciate the importance concerning ergonomics in the workplace when I began to work in an office setting almost 10 years ago. Prior to that, I was aware that in certain scenarios following periods of heavy typing while at a keyboard, my wrists would be sore for some time afterwards. But at that time, I did not fully grasp just what it was that was causing my discomfort. Shortly after beginning work with my current employer, I became familiar with the term known as Carpal Tunnel Syndrome. Carpal Tunnel Syndrome is a condition that results from the compression of the median nerve as it passes through the carpal tunnel of the wrist. For an illustration showing the location of the median nerve in the wrist, you may go to the website Wikipedia.org and begin a search using the words Carpal Tunnel Syndrome. If this condition goes unchecked, it can lead to discomfort levels in the wrists ranging from mild to moderate and severe. A common symptom experienced is a tingling sensation ranging from the thumb and up through the index finger.

The wrists are not the only portions of the body that can be subject to pain and discomfort from prolonged usage of a computer while sitting at a desk. The elbows, shoulders, neck and back are also potential areas of concern that can pose serious problems over the course of time if appropriate preventive measures are not put into place. Headaches can also result if you are sitting too close to the monitor or if there is too much reflective glare from existing lighting.

A few months after beginning work at my new office, I began to experience mild inflammation in my right wrist. I spoke to my supervisor to appraise him of the situation and that is where I learned about Carpal Tunnel Syndrome. He also suggested that an ergonomic evaluation be performed at my workstation with the intent of avoiding any other situations that could possibly arise. A subsequent visit to my doctor confirmed that in fact I did have Carpal Tunnel Syndrome. Some of my coworkers underwent surgery to correct the symptoms they were experiencing from Carpal Tunnel but I was intent on doing everything I could to make sure I did not need the operation as well.

The term ergonomics originates from the Greek ergon, meaning work, and nomos, meaning natural laws. The overall concept of ergonomics takes into account of ensuring that the equipment being used as well as the overall environment that it is being used in is fitted to the needs of the worker with the intention of preventing repetitive motion injuries. If you are not sure what a repetitive motion injury feels like, imagine how your knees would feel after walking up and down a flight of stairs for an extended period of time.

A staff member at my office who had received specialized training in ergonomics came to my desk and took a series of measurements. Things such as my height, the height of my desk, the angle of my legs when sitting, the angle of my elbows while typing, wrist angle, type of keyboard being used as well as angle of my vision in relation to the height of the monitor were noted. From there, various adjustments of the height for my monitor, desk and chair were made and after that I was told that everything should be fine. The recommendation was made for me to ensure that I took a break now and then and rotated my wrists back and forth to minimize any strain resulting from prolonged keyboarding.

After receiving a promotion to supervisor and reporting to my current office, I was selected to receive training for the purpose of learning how to conduct an ergonomic evaluation. It was there that I learned about the necessary adjustments of a person's workstation so that as a result, the staff member would be sitting in what is called a position of neutral posture. A neutral posture position will basically result in your legs being at a right angle when sitting, your forearms and wrists will be straight when typing and the angle of your seat will be at 90 degrees with proper lumbar support being provided. The shoulders should also be straight, not hunched up or slouching. Your level of horizontal vision should be such that you are looking at the top of the actual monitor screen with the angle of your neck being perpendicular to the floor. To view an illustration that outlines proper posture while using a computer at a workstation, click here.

A wide variety of ergonomic equipment is available for use in the workplace. Gel pads can be used to support the wrists when using a keyboard and mouse. Ergonomic chairs allow for various adjustments to be made with the intent of enhancing personnel comfort. A glare protector can be installed to cut down on glare from monitor screens and reduce the possibility of headaches occuring. An electric stapler can be used in place of a manual one. Braces can be worn on the wrists to provide additional support. You may wish to give thought to using a document holder that places your documents directly in front of you so that you don't have to look at them with your neck facing to the side of your monitor. Think about having an ergonomic, contoured keyboard in place if your wrists continue to bother you. It is good to have frequently used items within a 180 degree angle reach so you can get them easily without the need to lean forward and put strain on your back.

If you are one who finds yourself experiencing problems at the workplace as a result of prolonged computer and keyboard usage, bring the matter up with your supervisor. See if it is possible to have an ergonomic evaluation performed for your workstation. Simple adjustments at your desk can make a major difference in your comfort while working.

The content of this article is based upon the personal experiences of the author and is not intended to be a substitute for professional medical advice. You can also apply suggestions outlined in this article to places at home where a computer is used. But by all means, take a proactive approach to making sure that your desk is ergonomically friendly. Don't let ignorance result in potential long-term discomfort and problems for you.

Erik von Werlhof is a retired Navy veteran who currently lives in Sacramento, CA with his wife Betty. He works as a program manager in an office environment setting. Since receiving specialized training in ergonomics, he has performed dozens of ergonomic evaluations in the workplace and routinely provides counseling to staff on various ergonomic related issues. To learn more about what can be done for Carpal Tunnel Syndrome, visit:

http://treatcarpaltunnel.evwsite.com/

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