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Ergonomics and Preventing Injuries

Are you sitting as you read these words?  If so, how are you sitting? Are you in a comfortable position? Is your spine straight or bent over? And how about your chair? Does it support you well? Or do you have to periodically shift around to avoid discomfort? Have you ever thought about how many hours per week you spend sitting?

Ergonomics is the applied science of designing and arranging things to be easy on your body so that people and things interact efficiently. Using good body mechanics can have a real impact on whether you experience aches, pains and soreness in problem areas.

The most common physical complaint in America today is lower backache. Mid-back pain and shoulder tension are running a close second. Where does all this ache and discomfort come from? Most people's problems come from what they do on a regular basis. People sit in uncomfortable chairs, working at an old, awkward desk, or staring at computer screens for long periods of time on a daily basis. Is this your situation?

Preventing Other Work-Related Injuries

Most work-related injuries are the result of repetitive motions, awkward mechanics, too much bending over, etc. So besides preventing backache and spinal problems, ergonomics applies to your entire workstation in general – computer monitor, keyboard, mouse, printer and telephone. These objects need to be setup relative to your height, length of reach, types of repetitive movements, visual alignment and lighting. Can you reach everything while keeping your neck in a neutral position and without having to lean, bend or twist at the waist? Repetition magnifies any awkward movement into a straining motion. 

Computer Checklist

Computer Monitor Height

They should be at eye-level (think about how many hours you’re looking at this screen) to prevent neck ache and vision problems.

Check Your Distance From the Monitor

Small changes in the distance between you and your computer screen can make a big difference. Leaning towards the screen can cause neck tension and stiffness.

Lighting

Check the lighting in your work area.  Because of all the hours you spend using your eyes, it helps to have a well-lit work area.

Keep the Screen Clean

Dust quickly collects on video monitor screens due to static electrical buildup. Because vision is so crucial to our survival, 90% of our brain's energy is used to process what we see. A dirty screen creates unnecessary stress to the brain's visual processing. A clean screen also boosts visible light and makes it easier for your eyes to focus.

Pausing to Blink

Researchers have found that when people stare at computer screens, one common source of eye irritation is from not blinking often enough. Normally, the blinking action both cleanses the eye of minute dust particles and lubricates the surface of the eyeball.  Without this lubrication, the eyes can feel tired and irritated. As our attention gets locked into computer information, research has shown that blinking slows down to as low as twice a minute, or less. To reduce stress irritation on your eyes, develop a habit of periodically pausing for a second to blink. Slowly close the lids down and hold for a couple of seconds so they moisten your eyes.

Eye Drops

In addition to pausing to blink, the use of eye drops is another way to combat dry eyes and limit eye fatigue. Low-cost eye drops offer a sterile tears (natural tears) formula. For best results, buy a combination formula containing both sterile tears and an eye lubricant.

Talking On the Phone

If you use the phone very frequently, you should have a headset. Holding the phone by squeezing your shoulder towards your neck, as you write eventually results in a stiff neck, shoulder tension and frequent headaches. Speak to your supervisor about how a headset reduces work injuries, body pain and increases productivity, so it eventually pays for itself.

Proper Typing Positioning of the Hands

When typing at the keyboard, examine if your hands are in a comfortable position (not too low or high). If so, adjust the height of the keyboard to fit your body’s mechanics. Awkward typing positions can cause strain on wrists joints, fingers muscles, or nerves in those areas (carpal tunnel syndrome is an impingement on the median nerve running through the wrist joint).

Mouse Technique

If your mouse hand or wrists gets fatigued or aching, switch the mouse to the hand on the other side. It may be clumsy at first, but after a while your brain will learn to be ambidextrous just through repetition.

To prevent overuse, occasionally vary the arrangement of your workstation, finding alternative positions for your job tools. You might find it will not only help as a good preventative measure, but also become a welcome change of pace for your mind and emotions.

Pacing Yourself

Working over long periods of time without taking any breaks may greatly increase your risk for musculoskeletal injuries. Taking necessary breaks and doing stretching exercises can lower the risk of repetitive motion injury.

Neck and Shoulder Relief

Medical studies show we use over 70 different muscles in the head and neck when speaking in person or on the phone. The action of cradling the phone between your neck and shoulder, (as you write things down), forces one shoulder unnaturally upward, while pressing the head to the side severely. This unnatural position causes the affected to experience neck tension, muscle strain and soreness.

One solution is using a headset or a speakerphone. This frees up neck and shoulder muscles and reduces stress and strain. If your employer does not supply one, it might be worth the cost to buy one for yourself. Most of us spend a great deal of time on the phone. Why create unnecessary problems? Hands-free talking is so much less stress for your body.

Preventing Circulatory Problems in the Legs

Researchers at New Zealand’s Medical Research Institute, publishing their findings in the New Zealand Medical Journal, have found that workers sitting for hours at computer screens run a high risk of forming deadly blood clots in their legs. Deep-vein thrombosis, or DVT, is an occurrence where a blood clot forms in the deep veins of the legs. This condition can be fatal if part of the clot breaks off and blocks a blood vessel in the lungs. Originally, this condition was called “economy class syndrome” because airline passengers who traveled coach class lacked the space to stretch their legs.

This new warning stems from a study at a New Zealand Hospital revealing that 34% of patients admitted with blood clots had been sitting at work for long periods of time. The number of patients involved was 62 (all under 65 years of age). Some of the patients reported they were continually sitting on the job for 3-4 hours at a stretch. A second study yielded very similar results as to the cause of the blood clotting.

This information re-enforces our earlier suggestion for taking periodic breaks. Perform gentle back bends with hands on hips, then lean forward and touch either your toes or your ankles to stretch out the legs. Also relevant is our exercise section emphasizing medical doctors’ recommendations for regular walking exercise to tone the leg muscles and improve their circulatory function.

How To Get What You Need

If you need improvements in your workstation, when requesting assistance, put in writing the ergonomic reason you’re requesting it. Also search the web to find job stress statistics to support your position (work-related injuries, improvement of work performance with upgrade, etc.) or seek support from employee health services, your family doctor or both. Be patient but persistent. It may be a budgetary limitation, so don’t take personal offense. Usually, your supervisor will appreciate your efforts to improve your performance and may even contribute a good alternative.

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Sources: Stress Tips Handbook Academy of Stress Management Richard Lewis ISBN 0-9664069-4-X Ergonomics (http://www.osha.gov/SLTC/etools/hospital/hazards/ergo/ergo.html) DVT articles: Developmental Anomaly of the Inferior Vena Cava Annals of the New Zealand Journal of Surgery 2003;73:356–60 Inferior Vena Cava Malformation as a Risk Factor for Deep Venous Thrombosis British Journal of Haematology 2001;114:878–80 Outpatient Treatment of Community Acquired Venous Thromboembolism Journal of the New Zealand Medical Association 26-July-2002, Vol 115 No 1158 Venous Thromboembolism: When Inaction Can Be Fatal Journal of the New Zealand Medical Associations 01-Apr-2005 - Vol 118 No 1212

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