Ergonomics and Injury Prevention Presented By Elmma Pena, DPT, CEAS Alliance Occupational Medicine

AGENDA Repetitive Motion Injuries Consequences of Poor Posture Optimal Work Station Adjustments Upper Body Stretches Back Injury Prevention and Proper Lifting Techniques Back and Lower Body Strethes

REPETITIVE MOTION INJURIES

What is a Repetitive Mechanical Injury? An injury that results from a continued repetitive motion without adequate periods of resting Many symptoms: Pain in the neck and shoulders Pain in the forearms and elbow Tingling in the hands Headaches, etc.

Causes of Repetitive Motion Injuries Force – pushing/pulling/gripping/pinching Awkward posture – having a slouched posture Repetition – continual typing/mousing, lifting, etc. Contact Stress – resting forearms or wrists affecting circulation

TYPICAL POSTURE AT YOUR WORKSTATION Head moves forward Shoulders begin to round Slouched low back Forearms/wrists rest on hard surfaces

POOR POSTURES

RESULTS OF POOR POSTURE HELD FOR EXTENDED PERIODS OF TIME Decreased circulation of blood supply to muscles Stress build-up in soft tissue Structural Changes to Muscles Tightness of muscles of chest and neck Weakening of back and posterior shoulder muscles.

SOLUTIONS Optimal Work Station Make adjustments to improve posture and relieve pressure Take Micro Breaks (30-60 sec) Stretch every hour to enhance circulation Correct typing and use of hand tool techniques to lower injury risks

WORK STATION ADJUSTMENTS: CHAIR Sit tall in chair with feet flat on floor Lower seat so both hips and knees are bent to 90˚ Adjust back rest to lay flushed against your back, sitting upright Elbows should be bent at the side of your body No contact against armrests

WORK STATION ADJUSTMENTS: MONITOR Eye Level: When seated correctly and chin in neutral position, eyes should be looking at top 1/3 of computer screen Exceptions Bifocals –lower height of the monitor to where you are not nodding your chin when viewing the screen.

WORK STATION ADJUSTMENTS: PROPER DISTANCE Monitor distance Extend hand in front of your chest Fingertip of middle finger should touch the screen

WORK STATION ADJUSTMENTS: DESK SETUP (ARIAL VIEW)

WORK STATION ADJUSTMENTS: KEYBOARD Elbows bent to 90º, adjust keyboard height to slightly below hands Float fingers over keyboard when typing Maintain wrists in neutral alignment, avoiding excessive bending Don’t rest hand/wrists on hard surfaces of desk or keyboard tray

WORK STATION ADJUSTMENTS: MOUSE Hand should sit gently on top of mouse, centrally over neutral line with middle finger in the center Bending of wrist should be avoided to prevent injury

INJURY PREVENTION

STRETCH BREAKS Every 30-60 min to reduce stressors Stand up and stretch Rotate stretches Do your favorite more often!

Instructions For Stretching Exercises Start the stretch gently, exploring the available motion. Stay in the comfortable, pain free zone. Do not bounce while stretching. Release the stretch slowly, and wait for a few seconds before the next stretch.

UPPER BODY STRECTHES

NECK SIDE BEND STRETCH Begin in a comfortable seated or standing position Move head to side towards you shoulder Can increased stretch by gently pressing with hand Hold for 30 sec.

LEVATOR SCAPULAE STRETCH Place arm behind back at the waist Move head diagonally toward collarbone. Can increased stretch by gently pressing with hand Hold for 30 sec.

SHOULDER ROLLS Sit/stand upright with arms at your side Gently, move shoulders in a small circular motion both clockwise and counter clowckwise

UPPER BACK STRETCH Clasp you hands together in front of your body Round your upper back as you push your shoulder blades out to the sides Hold for 30 sec

POSTERIOR SHOULDER STRETCH Begin standing or sitting tall Reach arm across body, use the opposite hand to pull arm closer for a stretch Hold stretch for 30 sec.

Wrist Extensor Stretch Keeping elbow straight, grasp left hand and slowly bend wrist forward until you feel a gentle stretch. You may curl your fingers as necessary to increase the stretch. Hold 10-15 seconds. Relax. Repeat on the right side.

Wrist Flexor Stretch Keeping elbow straight, grasp right hand and slowly bend wrist back until you feel a gentle stretch. KEEP FINGERS POINTING DOWNWARDS. Hold 10-15 seconds. Repeat on the left side

Tendon Glides

BACK INJURY PREVENTION

LOAD PRESSURE

PROPER POSTURE Standing in one place Sitting/Driving Rest foot on a stool or low box. Switch feet often Sitting/Driving Sit with back fully against back rest/car seat Feet should be flat on the floor

PREVENTING LOW BACK INJURY Adjust workplace to the worker……not the worker to the workplace Always be aware of you technique Maintain “Neutral Spine” Prolonged activity – alternate sitting or standing Fatigue – take a small breaks Heavy loads – use tools/machine when possible

PROPER LIFTING TECHNIQUES Get Close Brace your back. Neutral Spine! Look twice Lift with your legs Turn by stepping Hold Close

BACK AND LOWER BODY STRETCHES

STANDING BACK BEND Stand with at shoulder width apart, place palms on low back with fingers pointed down Press your hips forward and begin to arch your torso backwards Keep head looking forward Hold for 5-10 sec

SEATED PIRIFORMIS STRETCH Begin seated in chair Cross leg over the other with ankle resting above the opposite knee Keeping back straight, grab your shin and move towards your leg Lean from your hips

STANDING HAMSRING STRETCH Place heel on step or block Keeping back straight, bend from the hip until you feel a stretch on the hamstring Goal is not to touch toes Hold for 30 sec

SEATED LOW BACK STRETCH Begin sitting in chair with feet spread to hip width Bend forward reaching toward your feet Hold for 30 sec

WHAT ELSE CAN YOU DO TO STAY HEALTHY? Exercise regularly & properly Use proper work techniques Eat nutritious meals Get adequate sleep (7-8 hours) Manage anxiety Consult professionals as needed

Thank You Any Questions? Presented by: Elma Pena, DPT, CEAS Alliance Occupational Medicine 315 South Abbott Ave., Milpitas 2737 Walsh Ave., Santa Clara 1901 Monterey Road, Ste 10, San Jose