1. Occupational Health Nurse Marlene Thomson

2. Key Messages 1. Ensure correct initial set up of your workstation 2. Manage your time on computers/ keyboards 3. Exercise and stretch regularly 4. Avoid fatigue 5. Early reporting of discomfort to Manager or OHN

3. Overview Setting up your workstation Take a break! How stretching and relaxation works Discomfort Pain and Injury (DPI) Myths and legends Working wisely Visual fatigue

4. Setting Up Posture Maintain body in a neutral position Feet fully supported- floor or footrest Knees same height as or just below the hips Head is level, forward facing and balanced Back fully supported when sitting upright or leaning back slightly Shoulders relaxed Arms close to body and parallel to floor

5. Take a break! You need to protect yourself follow a practice of stretching then relaxing make it a regular part of your daily routine micro pause Learn and practice techniques that work Tense muscles do not allow blood flow oxygen cannot get to the soft tissues

6. Stretch Keep fit St

7. Discomfort, Pain and Injury

8. So what is it? It is simply muscle tension associated with holding yourself in one position for too long static loading of the muscles does not allow blood flow

9. What’s in a name? Names: OOS: Occupational Overuse Syndrome RSI: Repetitive Strain Injury GPD: Gradual process disorder All those labels suggest a medical condition GTD: Glued to Desk!

10. Myths and legends Myth DPI is a crippling injury Will effect the rest of your life Once you have it, you will never get better Fact When people rested it got worse Guarding accelerates the pain Physical exercise works 

11. Work wisely Avoid long periods doing same task take short regular breaks Change position frequently make yourself stretch and exercise task change is always helpful work with shoulders down avoid fatigue Learn a simple relaxation technique

12. Simple relaxation take a big, deep breath! breathe out, saying “Relax” to yourself 95% of people raise shoulders at computer 30% of people breathe more shallowly

14. Visual Fatigue No conclusive evidence that computer use can cause eye injury May highlight pre existing problems Symptoms: general aching/burning of eyes watering, red or itchy eyes blurred vision or difficulty focussing changes in colour perception headaches

15. Management of visual discomfort Optometrist Placement of screen relative to lighting Humidity levels in office Work organisation Frequency of breaks

16. Key Messages 1. Ensure correct initial set up of your workstation 2. Manage your time on computers/ keyboards 3. Exercise and stretch regularly 4. Avoid fatigue 5. Early reporting of discomfort to Manager or OHN 6. www.habitatwork.co.nz