Unfortunately the days of "just do it" have passed most of us by. Now we are at the age of "if I do it what will I hurt." As a
chiropractor in the Woodbridge, Lake Ridge, Dale City VA area I try to explain to my patients that even sitting
can be done wrong. That is where proper ergonomics comes in! If you maintain a good posture while doing almost anything you should be ok. Talking with your chiropractor and working with him or her on making sure you are using good posture can go a long way to preventing injury. Here are the ACA guidelines on ergonomics.
What Are Good Ergonomics?
According to the United States Department of Health and
Human Services, ergonomics is the science of fitting workplace conditions and
job demands to employee capabilities. An ergonomic assessment of the workplace
critically appraises the physical work environment—followed by changes based on
the assessment. Ergonomic principles are then used to make the workplace
compatible with the employee, improving the employee’s safety and productivity.
In other words, the easier it is to do a job, the more productive and happy the
worker will be.
When considering the impact of proper ergonomics on
workplace safety, three basic principles are especially important:
1- When lifting, the largest muscles in the area should
perform the task. The larger the muscle or muscle group used for lifting, the
lower the stress placed on smaller, more vulnerable muscles.
2- During any work activities, people should be able to
comfortably assume a number of different postures and not remain in one
position for an extended time. Muscles will fatigue and be more prone to injury
when assuming a particular posture, especially a poor one (e.g., partially bent
forward at the waist).
3- When performing tasks, it is important to keep the joints
either in their neutral posture or approximately halfway into the range of
motion. Working with your joints at the extremes of their ranges of motion for
prolonged periods places abnormal stresses on them and can cause repetitive
stress injuries.
When working at a desk, try these suggestions for greater
comfort:
1- Choose a desk that is the proper height. All things on
your desk should be within easy reach.
2- Your feet should be touching the floor, with the legs and
body forming an angle of 90 to 110 degrees.
3- Keep your body straight with the head and neck upright
and looking forward, not to the side. Do not hunch over or slouch.
4- Adjust the height of your monitor. Look forward with your
head in a neutral position. Your eyes should be at the same height as the top
of the monitor. Leaning your head forward can lead to headaches and neck pain.
5- When typing, keep your wrists straight, your shoulders
perpendicular to the floor, and your forearms parallel to the floor.
6- When reading at your desk, use a bookstand or a paper
holder to keep your eyes in the same neutral position you use to read documents
on your computer monitor.
7- When talking on the phone, use a headset, when possible,
especially if you talk on the phone for prolonged periods. Holding the phone
between your shoulder and cheek will only lead to neck pain and headaches.
8- Stand up and stretch your legs with a short walk about
every 20 to 30 minutes.
9- Take micro-breaks often, stretching your neck, arms and
wrists, back, and legs. Simple stretches include neck rotations, fist clenches,
arm dangles, and shoulder shrugs.
10- If your eyes concentrate on a particular object for long
periods, relax your eye muscles by shifting your focus from objects that are
close to you to objects that are farther away. This helps reduce eye strain.
When lifting, follow these simple suggestions:
When lifting from the floor, keep your back straightand lift
with the legs. Do not bend over at the waist and lift with the muscles of the
low back. Your body is more easily injured in this position. Keep the object
being lifted close to your body. Keep your elbows flexed. Keep your head up and
your neck straight as you lift.
When working with a computer mouse, try the following:
Don’t move the mouse with just your wrist. Use your entire
arm and shoulder. Don’t rest your arm on the edge of the desk while
manipulating the mouse. Hold the mouse loosely. Keep your wrist relaxed. Don’t
hold it up or down; instead, hold it in a neutral (straight) position Move away
from the mouse several times per hour and move your wrists, arms, and shoulders
around.
Doroski Chiropractic Neurology
3122 Golansky Blvd, Ste 102
Woodbridge, VA 22192
703 730 9588
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