Energy Conservation An Occupational Therapy Perspective Adelin Dyon, OT Reg. (Ont.) April 2017

We all need some energy conservation…

Overview What it is Why an OT perspective Body Mechanics Posture Work and ergonomics Daily Activities Assistive Devices

What is Energy Conservation (EC)? Strategies for using your energy wisely to allow you to do what you want and need to do during your day Energy conservation includes activity modification, planning, balancing work and rest, use of good body mechanics, ergonomics, and using assistive technology EC helps with: reducing fatigue, preventing injury, decreasing pain, increasing activity

Why an OT perspective on EC? Conserving energy to allow you to do the occupations that are important to you!

Body Mechanics

Body Mechanics Term to describe the way we move when we go about our daily lives Sitting, standing, lifting, carrying, bending, and lying down Poor body mechanics = wasted energy, increased fatigue Using our bodies efficiently and with proper body mechanics can: Prevent injury Decrease pain Save our energy

Body Mechanics Lifting Keep the load you are lifting as close to you as possible Bend knees to a full squat/lunge position Keep back in neutral and keep the load close to your chest Tighten your lumbar and buttocks muscles (large muscle groups) Lift from your legs to a standing position Do NOT: Twist the spine while lifting Lift from a forward stooped position

Body Mechanics Sleeping Goal: maintain a neutral spine while in bed Firm mattress = better for the back Side and back sleeping = best positions for sleeping Place a pillow between your knees (side sleeping) or behind the knees (back sleeping) to help keep your spine in neutral position Pillow for your head should allow you to keep you head in neutral position and neck aligned Do NOT: Sleep on your stomach (stresses lumbar spine) With your head too elevated on a pillow (stresses cervical spine)

Why is posture important Research Bad posture: Decreased energy Decreased ability for internal organs to function properly Can lead to back pain Good posture: Increased energy Increased oxygen intake (30%) May increase productivity May improve mood https://biofeedbackhealth.files.wordpress.com/2011/01/a-published-increase-or-decrease-depression.pdf

Differences in posture Poor Posture Natural curve of the spine

Good posture in standing Stand with your feet apart Create a small hollow in your lower back by slightly tucking in your tailbone (don’t overdo it) Pull your shoulders back and lift your chest up Lift your chin until it is level; relax your jaw = Very little energy is required to keep the spine in this neutral position If standing for long periods, change position frequently – relieves stress on the feet; improves circulation

“Do back exercises, pain is distracting” – Margaret Atwood Be good to your back “Do back exercises, pain is distracting” – Margaret Atwood

Ergonomics

Ergonomics What is it? Some general strategies Science of designing the workspace to fit within the limitations of the individual worker Strategies can save your energy and increase productivity Some general strategies Support weight of your arms on armrests Think 90, 90, 90 Focus on your head – keep it over its base of support (the neck) Posture  Slouching increases pressure on intervertebral discs Drink lots of water, stretch, take frequent breaks to stand Give your eyes a break from looking at the screen Monitor directly in front of you, at the appropriate height and distance

Ergonomics – simple work stretches Shoulders Upper arm stretch Chest stretch Chin tuck Had turn Side neck stretch Lower back stretch Standing thigh stretch http://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/stretching/sls-20076525

Activity Modification

Activity Modification Pace Breaks, spread out the work, small steps, deep breaths Plan Lists, plan ahead for breaks, harder vs easier tasks Prioritize Leave non-essential tasks for later, say “no”, share tasks with others Posture 

Activity Modification Bathing Sit down to shower and dry off; use a terry cloth robe to dry off Use long handled sponges or scrub brushes Use a caddy/hanging organizer to eliminate bending Make sure the water isn’t too hot Housekeeping Schedule throughout week, not all at once Sit down when possible; use equipment with long handles Drag or slide objects rather than lifting, use leg not back muscles Carpenter’s apron to carry supplies Plan breaks – stop before you become too tired Delegate!

Activity Modification Shopping Organize your list by aisle Support yourself with the grocery cart Shop at less busy times of day Ask for help getting your groceries to the car Use a shopping buggy! Buy clothes that you don’t need to iron Meal Preparation Use small appliances that take less effort to use Make sure frequently used items are easy to access Prep meals sitting down (25% less energy used when sitting!) Let dishes soak and air dry Prepare double portions and freeze half

Activity Modification Childcare Plan activities that can be done sitting down Encourage kids to climb into your lap rather than lifting them Make household chores into a game so kids will want to participate Leisure Do activities with a buddy Select activities that match your energy level Be aware of what time of day you have the most energy Balance activity and rest – know your limits and stop before you get over tired

Assistive Devices

Questions?? AdelinD@chirs.com