1. Ergonomics @ Work Ontario Chiropractic Association www.chiropractic.on.ca  oca@chiropractic.on.ca

2. Office Ergonomics Today we will: 1)Identify the risks for poor spine health at work 2)Provide prevention of office related injury 3)Suggest how to improve poor ergonomics

3. Your Back Your back supports your upper body while protecting your spine and allowing for flexibility. Four natural curves to your back: neck, middle back, lower back and tailbone Your spine contains 24 vertebrae separated by discs to absorb shock, fluid inside the discs allows movement Too much of the wrong movement can cause wear and tear

4. Back Pain Low back pain affects 85% of working population Over 50% of sufferers find back pain affects their quality of life and limits recreational activities Back pain is one of the most common causes of lost time at work:

5. What is Ergonomics? Using scientific information and techniques to position your body relative to your surroundings to minimize Physical Stress.

6. Identifying the Risks Lifting heavy/awkward loads Long periods of standing Long periods of sitting Poor posture Poorly designed work stations Poorly fitted chair Computer screens sitting at wrong height or angle Common causes of back strain at work:

7. Preventative Tips Warm up with some stretches before starting work Lift any heavy or awkward objects properly, using your legs to lift and avoid any twisting People affected include: If your job involves physical labour: Construction workers EMS Movers

8. Preventative Tips If your job means standing most of the day: Take mini-breaks and move around for a bit When working do some easy stretches People affected include: Waiters/Waitresses Cashiers Factory workers

9. Preventative Tips Make sure your seat is the proper distance from the wheel Knees should be slightly bent level to your hips Seat should be upright and slightly reclined Headrest should be directly behind your head If your job means that you’re behind the wheel: People affected include: Taxi drivers Truck drivers

10. Preventative Tips If your job means you’re sitting all day: Never cradle the phone between your neck and shoulder Avoid sitting with your legs crossed at the knees Try to arrange your desk so items are within arms reach Centre your computer monitor so the first line of text is eye level People affected include: Office workers Teachers

11. Preventative Tips Think Outside the Box Home offices can also be changed to help your spine: Get a good chair Sit right Check your computer set-up Reduce eyestrain Stretch

12. Tips for Posture and Sitting Do: Sit close to your work Sit on a chair and place feet on floor Support your back in an arched position Avoid repetitive bending, twisting and reaching Use arm rests to reduce stress to the upper body and neck

13. Tips for Posture and Sitting Don’t: “ Slump-sit” – lower back should be supported Lean forward/downward to reach work Sit for long periods of time- GET UP Sit on the floor Cradle the phone in the crook of your neck

14. Chiropractic Care Chiropractors use manual therapies to treat neuro- musculoskeletal disorders, including : Acute and chronic injuries and conditions Back and neck pain, sciatica, headaches, chronic pain, osteoarthritis and many more Chiropractors also assist their patients with: nutrition, exercise programs, lifestyle and work habits

15. Chiropractic Care Chiropractic is a regulated health profession More than 6,500 chiropractors in Canada Each year more than 4 million Canadians visit a chiropractor Chiropractors are primary health care professionals.

16. Chiropractic Care Chiropractors consistently receive among the highest patient satisfaction ratings because patients report: Chiropractors listen Chiropractors understand their condition Treatment was effective

17. More Information For further information, please contact my clinic or: Ontario Chiropractic Association 200-20 Victoria St., Toronto, ON., M5C 2N8 Web: www.chiropractic.on.ca E-mail: oca@chiropractic.on.ca Phone: 416-860-0070  1-877-327-2273