Presented by:

Jennifer Burns RD/LD/CDE, Onsite Health Promotion Specialist

No health and wellness program should be used for emergency or urgent care needs. In an emergency, call 911 or go to the nearest emergency room. The information provided through any health and wellness program is for informational purposes only and provided as part of your health and wellness benefits. The health and wellness team is not a substitute for your doctor’s care. Your health information is kept confidential in accordance with the law and may be used to

provide health and wellness recommendations as applicable. The health and wellness program is not an insurance program and may be discontinued at any time.

Don’t Get Bent Out of Shape! ~The Basics of Musculoskeletal and Ergonomics Awareness~

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GOALS:

Increase your knowledge and awareness of musculoskeletal importance and how it relates to ergonomics – the BASICS

Review simple stretches to incorporate into your day

Develop 1-2 follow up goals for strategies to incorporate guidelines

This presentation is NOT…

NOT meant to provide a detailed musculoskeletal or ergonomics analysis (Please note that expert resources are available to you if you desire additional information)

NOT a replacement for expert advice or medical care

NOT a forum for discussing specific details of worksite environments

Before we get started…

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Ergonomics is creating a work space for people to be

productive and safe.

It’s fitting the working environment to the person, not the person to the environment.

Ergo = work and effort

Nomos = laws, to study

What is ergonomics?

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of adults experience back pain

at some point in their life*. 80%

Discomfort levels by body region

*National Institute of Neurological Disorders and Stroke. Low Back Pain Fact Sheet. Accessed 11.2015.

http://www.ninds.nih.gov/disorders/backpain/detail_backpain.htm

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Can musculoskeletal disorders impact you?

Goals of ergonomics:

↓ musculoskeletal injuries

↓ discomfort

↑ health and safety

↑ work efficiency & productivity

of their waking hours sedentary* 50-65%

On average adults spend

*Centers for Disease Control and Prevention. Prompts to Disrupt Sitting Time and Increase Physical Activity at

Work, 2011–2012. Accessed 10.13.15 http://www.cdc.gov/pcd/issues/2014/13_0318.htm

Risk increases when you:

Stay in a fixed or awkward position

Repeat the same movement

Exert extra force

Participating in proper ergonomic

practices may help reduce these risks.

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What are the potential risk factors? Where can you make simple changes starting today?

Frequent or

heavy lifting,

pushing, pulling

or carrying of

heavy objects

Vibration and

temperature

Repetitive

motions

Prolonged

awkward

postures

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Do you notice…

• Neck / head alignment

• Back position

• Shoulder positions

• Hand and arm placement

• Ankle and feet positions

How is your posture?

How does it change when you are

sitting vs. standing?

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Take Back Your Back

The spine supports and

allows for movement.

Support structures include:

Muscles

Tendons

Ligaments

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• Step 1: Keep your spine in its natural curve. Avoid slouching, use your abdominal muscles, and take stretch breaks to help your spine stay in its neutral position.

• Step 2: Improve the ergonomics of your work space in SIMPLE ways by adjusting your space to fit your needs.

Two steps to decrease risks to your core

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To take a quick look at your own alignment, imagine a line through:

Center of the earlobe

Tip of the shoulder

Midway through the chest

Slightly behind or at the hip joint

Back half of the knee joint

Ankle bone

Where do you stand?

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• Risk factors could affect the muscles, nerves and tendons which support our upper and lower body limbs

• Many musculoskeletal disorders can be prevented with YOUR involvement

• Recognize the capabilities and limitations of the human body

Take control of your health

How can YOU help?

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Tips on making your workstation work for you

• Sitting can be hard on your back! Sitting for long periods of time may cause increased pressure on the muscles, tendons, and skeletal system.

• Making simple adjustments to your workstation could help prevent the development of an ergonomic problem.

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Take time for your spine

• Leaning forward, back unsupported

• Excessive neck and trunk flexion

• Support your back, use arm rests

• Head upright and over shoulders

• Lift the chest and relax shoulder blades

• Use a document holder

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Excessive upper extremity activity

Shortened chest muscles

Excessive shoulder rotation & activity

Raise chair, 90 degree bend in elbows

Keep arms close to body and items within arms distance, use arm rests

Shoulders over hips

Chair closer to the work surface

Good form…good function…good health…

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• Leaning forward, back unsupported

• Excessive neck flexion

• May cause additional pressure on the spine, muscles, tendons and nerves

• Comfortable level from eye sight

• Enlarge font size

• Adjust screen resolution and contrast

• Use phone for short durations and consider use of a headset

Back (and neck) of the Future

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• Make sure the top line of the monitor’s screen is at or just below eye level when you’re sitting upright.

• To avoid eye strain, neck pain and shoulder fatigue, put the monitor directly in front of you, generally about 20 to 40 inches away. This helps

avoid neck twisting.

• Place monitor perpendicular to window.

Monitor Quick Tips

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• Free of dust and smudges

• Adjust brightness, contrast, and tilt

• Free from flicker

• Anti-glare coatings/filters

• Appropriate size for the tasks performed

Monitor Quick Tips

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Monitor Placement

If you wear bifocals or trifocals, reading the screen may be a challenge. Tilting your head backward to read through the lower portion of your glasses

can lead to neck, shoulder and back problems.

Consider…

Adjusting the monitor and your chair to avoid needing to tilt your head

You may need to lower the monitor or tilt the screen up toward you, so you can maintain appropriate neck postures

Raise the chair height until you can view the monitor without tilting your head back

If needed, raise the keyboard and use a footrest

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• Place the keyboard directly in front of you. It should be at a distance that allows your elbows to rest close to your body with your forearms parallel to the floor.

• Place your mouse within easy reach. Don’t bend your wrist upward. Sit high enough so your hand rests naturally on it. Keep mouse on same surface as keyboard with a workable surface area.

• If using a mouse causes pain or discomfort, switch to a trackball or other pointing device; also consider a keyboard or mouse rest.

• Features of a mouse include: long cord for proper placement, comfortable fit to your hand, moves easily, usable for left and right hand users.

Keyboard and mouse placement

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• Height: Stand in front of the chair and adjust the height so the highest point of the seat, when in the horizontal position, is just below the knee cap. When seated, your thighs should be parallel to the floor and your knees even with your hips. The seat should allow your feet to rest flat on the floor. Consider a footrest if needed.

• Back rest: Adjust forwards and backwards as well as up and down so that it fits the hollow in your lower back. The back should conform to the natural curve of your spine and provide good lower back support. Use a pillow or a rolled-up towel if needed.

• Armrests: Should be soft and allow your shoulders to relax while your elbows stay close to your body.

• Other reminders: Check that the clearance between the front edge of the seat and the lower part of the legs (your calves) fits a clenched fist (about 2 inches). Bend at the hips when you lean forward. Don’t round your lower back. When sitting, try not to slouch…your back supports your weight best when it’s not curved.

Remember to get up and MOVE throughout the day!

Your Chair

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Weight of the average human upper torso

+

load

=

Strain on the back

Protect your back

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• Keep objects below shoulders and above the knees

• Lift closer to your body - avoid overextending/reaching

• Reduce forceful exertion

Power Zone

Danger

Zone

Power

Zone

Danger

Zone

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Avoid awkward positioning

Use caution with…

• Reaching

• Lifting

• Bending

• Pushing and Pulling

• Lowering

• Carrying

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• Alternate between sitting and standing

• Take stretch breaks and incorporate deep breathing exercises

• Place reminders on your calendar to move

• Check your posture

• Take walking breaks

• Host walking meetings

• Partner with someone for additional encouragement

• Use the stairs

Find ways to include movement throughout your day

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• Conduct a warm up stretch

• Stretch the muscle to the point of resistance

• Complete stretches a couple times throughout the day

• Drink plenty of water

• Take time for deep breathing and don’t forget to move during the day

Give your body a break

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Simple stretches can help…

Increase range of motion

Reduce soreness, aches and stiffness

Improve overall functional performance, posture, circulation

Bend wrist with

opposite hand

Hands behind head

and elbows out Bend both knees

at 90 degrees

Arm over head

and bend to side

Remember to always consult your healthcare provider prior to engaging in new

physical activity regimens and follow any given restrictions.

Always start with the appropriate chain of command at your site, including your Manager or Supervisor as well as your Safety Team.

These individuals can help provide additional support.

If further assistance is needed, please reach out to: Kevin Sedensky CSP

Montgomery County Safety & Risk Manager (937) 224-3861 ~ sedenskyk@mcohio.org

Consider the variety of telephonic coaching programs available to you, in addition to several wellness opportunities to help you with your goals!

Optum HealthCare Advisor Team: 1-855-583-3165 Onsite Health Promotion Specialist (Jennifer Burns): (937) 225-4885

Confidential property of Optum. Do not distribute or reproduce without express permission from Optum.

Additional resources

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Resources

1. Northwestern University. New Sitting Risk: Disability After 60 . Accessed 9.1.2015

http://www.northwestern.edu/newscenter/stories/2014/02/new-sitting-risk-disability-after-60.html

2. Bureau of Labor Statistics. Case and Demographic Characteristics for Work-related Injuries and Illnesses Involving Days Away

From Work 2013. Accessed 9.1.2015 http://www.bls.gov/news.release/archives /osh2_12162014.pdf pg1

3. Centers for Disease Control and Prevention. NIOSH Program Portfolio. Musculoskeletal Disorders. Accessed 9.12015

http://www.cdc.gov/niosh/programs/msd

4. Occupational Safety & Health Administration. Computer workstations home. Accessed 9.1.2015

https://www.osha.gov/SLTC/etools/computerworkstations/more.html

5. Occupational Safety & Health Administration. Ergonomics eTools: Solutions for electrical contractors. Accessed 9.1.2015

https://www.osha.gov/SLTC/etools/electricalcontractors/supplemental/principles.html#lifting

6. Occupational Safety & Health Administration. Safety and Health Topics. Accessed 9.1.2015

https://www.osha.gov/SLTC/indoorairquality/faqs.html

7. Occupational Safety & Health Administration. Woodworking eTools. Accessed 9.1.2015

https://www.osha.gov/SLTC/etools/woodworking/health_vibration.html

8. American Council on Exercise. ACE Group Fitness Instructor Manual, 2011, third edition pages 43-45

9. American Council on Exercise. Fit Facts / Exercise Programs / 20 Active Ways to Be Social at Work < BACK, 20 Active Ways to

Be Social at Work. Accessed 9.1.2015. http://www.acefitness.org/fitness-fact-article/3223/20-active-ways-to-be-social-at-work/

10. American Council on Exercise. ACE’s Top Ten Reasons to Stretch , 2015, Accessed 9.1.2015

http://www.acefitness.org/updateable/update_display.aspx?pageID=520 ; 2. What are the different types of stretching,

http://www.acefitness.org/blog/2966/what-are-the-different-types-of-stretching, Makeba Edwards, 11/19/2012.

11.Centers for Disease Control and Prevention. Prompts to Disrupt Sitting Time and Increase Physical Activity at Work, 2011–2012.

Accessed 10.13.15 http://www.cdc.gov/pcd/issues/2014/13_0318.htm

12.Centers for Disease Control and Prevention. NIOSH Program Portfolio. Musculoskeletal Disorders. Accessed 9.12015

http://www.cdc.gov/niosh/programs/msd

13.Occupational Safety & Health Administration. Computer workstations home. Accessed 9.1.2015

http://lni.wa.gov/Safety/SprainsStrains/AwkwardPostures/ReducingAwkwardPostures.pdf

14.Washington State of Department of Labor & Industries. Awkward Postures. Accessed 9.1.2015

http://lni.wa.gov/Safety/SprainsStrains/AwkwardPostures/ReducingAwkwardPostures.pdf

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Resources

1. American Council on Exercise. ACE Group Fitness Instructor Manual, 2011, third edition pages 43-45 2. American Council on Exercise. Fit Facts / Exercise Programs / 20 Active Ways to Be Social at Work < BACK, 20 Active Ways to

Be Social at Work. Accessed 9.1.2015. http://www.acefitness.org/fitness-fact-article/3223/20-active-ways-to-be-social-at-work/ 3. American Council on Exercise. ACE’s Top Ten Reasons to Stretch , 2015, Accessed 9.1.2015

http://www.acefitness.org/updateable/update_display.aspx?pageID=520 ; 2. What are the different types of stretching, http://www.acefitness.org/blog/2966/what-are-the-different-types-of-stretching, Makeba Edwards, 11/19/2012.

4. National Institutes of Health, Office of Management. Ergonomics at work. Accessed 9.14.2015 http://www.ors.od.nih.gov/sr/dohs/HealthAndSafety/Ergonomics/atwork/Pages/default.aspx

5. National Institutes of Health, Office of Management. Exercises and stretches. Accessed 9.14.2015 http://www.ors.od.nih.gov/sr/dohs/HealthAndSafety/Ergonomics/Pages/exercises.aspx

6. Occupational Safety and Health Administration. (n.d.). Prevention of musculoskeletal disorders in the workplace. Retrieved from: https://www.osha.gov/SLTC/ergonomics/

7. Americanpainsociety.org/about-us/press-room/persistent-pain-incidence-news-release 8. Bureau of Labor Statistics. Nonfatal Occupational Injuries and Illnesses Requiring Days Away From Work, 2013. Accessed

11.2015. http://www.bls.gov/news.release/archives/osh2_12162014.pdf pg14 table 5 9. Center for Disease Control. NIOSH. Ergonomic Guidelines for Material Manual Handling Accessed 10.2015.

http://www.cdc.gov/niosh/docs/2007-131/pdfs/2007-131.pdf 10. North American Spine Society. Know your back.org. Degenerative Conditions. Lumbar degenerative disc disease. Accessed

11.2015. http://www.knowyourback.org/Pages/SpinalConditions/DegenerativeConditions/LumbarDegenerativeDiscDisease.aspx 11. Center for Disease Control. NIOSH. Simple solutions Ergonomics for the construction worker. Accessed 10.2015

http://www.cdc.gov/niosh/docs/2007-122/pdfs/2007-122.pdf 12. Occupational Safety & Health Administration. Guidelines for retail grocery stores. Access 11.2015.

https://www.osha.gov/Publications/osha3192.pdf 13. North American Spine Society. Know your back.org. Back Pain Basics. Access 11.2015.

http://www.knowyourback.org/Documents/back_pain_basics_web.pdf 14. National Institute of Neurological Disorders and Stroke. Low Back Pain Fact Sheet. Accessed 11.2015.

http://www.ninds.nih.gov/disorders/backpain/detail_backpain.htm