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Ergonomics in the Workplace
Transcript of Ergonomics in the Workplace
Adjusting a joint restores full range motion by breaking up adhesions, stretching tight ligaments, and relieving stress on nerves, muscles, and other soft tissues.
Restoring normal joint motion and balancing posture will relieve today’s pain as well as prevent tomorrow’s arthritic breakdown.
Since the body’s functions are controlled by the nerves, a well adjusted body functions better and is healthier. Chiropractic Treats the Cause
of MSDs What to do if you experience a MSD Sign or Symptom?
or if they still persist? Spend Time Planning and Organizing
Biological Prime Time
Avoid Being a Perfectionist Be A Better Time Manager
Expressive (Socializer) Personality Profiling
Understanding You and the People You Work With Stress on the job, quotas, peer pressure, boredom, conflicts with co-workers and supervisors, deadlines, and even a lack of control over what you do can contribute to MSDs Not all ergonomic risk factors are physical (trauma) or chemical (toxins). Some are related to the emotional (thoughts) stress of the work environment. Emotional Stress Three components of Fitness
#1 Aerobic Exercise - 30-60 mins
per day of (at least) walking.
#2 Strength - 80-90% of force is
dissipated in muscles!
(not the joint itself)
strong muscles = healthy joints
# 3 Flexibility - tightness leads to
immobility. EXERCISE FOR LIFE
USE IT OR LOSE IT From Your Toes to Your Head
Feet - seated calf raises
Legs - hamstring stretch
Core - bellybutton tucks
Low Back - seated lumbar ext
Mid Back - rev. shoulder circles
- post. shoulder stretch
Neck - cervical extension
- chin tuck
- neck stretches (flexion and lateral)
Arms/Wrists - arm/wrist circles
- wall walks Deskercise
Wake your Muscles SOLUTION: Take a “Health Break”
Eyes: Every 20 minutes use the 20/20 rule
Mind: Take your lunch break to rejuvenate and reconnect
Body: Every 10 Minutes for 30 seconds
15 minutes every 2 hours
Create Break Stations Take a Break: You Deserve it! PROBLEM :
Repetition involves repeating the same motion every few seconds
repeating a cycle of motions involving the same body parts more than twice per minute for more than 2 consecutive hours in a row. Cause inflammation and the “itis” syndromes.
Static postures or positions that a worker must hold for long periods of time, causing immobility, restrict blood flow and damage nerves and muscles. REPITITION and IMMOBILTY Understand your Chair
Give it a Rest
You Hold the Key Ergonomic Tools
The Good the Bad and the... Side:
lateral malleolus (ankle) Your POSTURE is an external reflection of your internal health. Stand up Straight...
Your Mom was Right! Emotional
…stress will cause a reaction in your body Three Categories of Ergonomic Stress
MSDs are not usually caused by acute trauma, but occur slowly over time due to repetitive injuries to the soft tissues (muscles, tendons, ligaments, joints, cartilage) and nervous system.
MSDs can happen to anyone including office workers, administrators, manual laborers, athletes, and hobbyists. Do these occupational
disorders exist HERE? Yes! Poor Ergonomics = Poor Health
Spend more “awake hours” at work than any other single activity
Quality of Life (energy, mood, and productivity) WHY SHOULD ERGONOMICS BE IMPORTANT TO ME? LIVING WITH A HEALTHY SPINE
Dr. Chad Schleiger D.C.
Active Health Chiropractic
19 Crossroads Ct. Suite 101
Delafield, WI 53018 Ergonomics In the Workplace What can ergonomics do for you? Work with the Design, not against it! Know who you are dealing with.
Attract don’t Repel.
It’s not what you said, or what you meant to say……....it’s what the other person gets.
Translate your message into a language the other person can understand. What did you mean by that? You Are What You Eat, Literally!
A good diet will prepare the body for daily stresses Feeding your Stress
Feeding Bad habits
Eating at desk
Eating too fast OFFICE TEMPTATIONS Adjust the back rest to provide firm support to the small of the back Knees comfortably bent with feet resting on the floor. And still able to change position. Mouse should be next to keyboard both at a height equivalent to the user’s seated relaxed elbow height Use a document holder close to the monitor rather than laying papers flat Position the monitor as far away as possible directly in front of you. NO TWISTING OF THE TORSO. The top of the screen no higher than eye level. - 30 degrees below horizon. Adjust the seat height so upper arms hang vertically, elbows bent about 110 degrees, shoulders relaxed and wrists relaxed Applying Posture to the Workstation 5 Posture Principles
Painful aching joints, muscles
Pain, tingling or numbness
Fingers or toes turning white
Shooting or stabbing pains
Swelling or inflammation
Stiffness or difficulty moving
Pain during the night
NO SYMPTOMS AT ALL What are the Signs and Symptoms? “Ergonomics is essentially fitting the workplace to the worker. The better the fit the higher the level of safety and worker efficiency.” Fitting the Task to the Human ~ Grandjean 1990 The Basics…..What is Ergonomics? er·go·nom·ics \, ûrg-go-'näm-iks Work-Related Musculoskeletal Disorders (WMSDs) are MSDs that are caused or made worse by work methods and environment.
They occur when the physical capabilities of the worker do not match the physical requirements of the job.
Common MSDs: Tendonitis, Bursitis, Tension Headaches, Carpal Tunnel Syndrome, Neck/Back Pain, and many, many more What are the consequences
of poor Ergonomics? Unhealthy foods Finances The 3 T's Thoughts Traumas Toxins 1st Principle: 2nd Principle: 3rd Principle: 4th Principle: 5th Principle: Posture is how you balance your body. We are designed to move! Posture relies on proper function of your nervous system, muscles, ligaments, and bones. The body learns what you teach it. The body is adaptive in nature. What to eat? How often? When? Water
Low GI foods
Fish - Omega 3's
Fruits & Veggies
"DeFlame" foods 2-3 small meals
3-4 snacks 2-4 hours What to avoid? Pro-inflammatory foods
Dairy and Soy
Proteins from GRAIN-fed animals
Oils and Fats (hydrogenated)
Breads, cereals, pasta, grain
Whole Grains?? skin replaces itself Every 28 Days: Every 120 Days: RBC's replace themselves Every 5 Months: the liver regenerates Every 10 Years: your bones do the same! Your body makes new cells from the food we eat...what you eat literally becomes You. 5 Foundational Principles 1. active Function 2. active Food 3. active Fitness 4. active Finances 5. active Future Health is 100% function of your body! Making sure your body is functioning optimally by specific corrective chiropractic care. Nutritional principles to enhance the youth and vitality of the body once #1 is accomplished. Allowing the heart to beat, lungs to breathe, and the entire body to move as it was created to do. Sickness is the #1 cause of bankruptcy, master how taking care of your health now, will save you hundreds of thousands later. Now that health is your most important asset, you will truly be able to express your life's soul purpose, develop your gifts and talents, and reach your goals and dreams. Today's Principles 1. Future 2. Finances 3. Fitness 4. Food 5. Function 401k, IRA, retirement We value our money more than we value our health.
"Your greatest Wealth is your Health" - Ralph Waldo Emerson Watching tv, video games, facebook, work etc. Fast food, dollar menu, tv dinners, etc. We brush our teeth 2x's per day (oral hygiene) but neglect our nervous system (spinal hygiene). Benefits of Exercise 1. Short term health effects Tighten up those thighs
Lose that 2nd chin
Rid ourselves of the spare tire we packed on during the holidays
etc... 2. Long term health effects Decrease risk of heart disease, cancer, stroke, diabetes, obesity, osteoporosis, dementia, anxiety, etc... Benefits of Exercise 3. Decreases stress Increases levels of serotonin, dopamine, and nor-epinephrine levels in the brain. 4. Reverse the pre-aging process Increases immune response to destroy "bad" cells. Benefits of Exercise 5. Reduces depression & betters mood research shows that burning off 350 calories 3x's per week through sustained sweat-inducing activity reduces depression as effectively as anti-depressants.
2010 study found that 3 sessions of yoga/week boosts participants levels of brain chemical GABA which improved mood and decreased anxiety. Benefits of Exercise 6. Improves learning Increases levels of brain chemicals called growth factors which help make new brain cells and establish new connections between brain cells to help us learn. Benefits of Exercise 7. Improves self-esteem "I can run a faster mile."
"I can lift more weight."
"I can do more and get tired less quickly."
"I can pick up my children without pain." = CONFIDENCE Benefits of Exercise 8. Euphoria If you're willing to shift into "high intensity mode"...
You can experience the "runner's high" Recommend: Run, bike or swim as fast as you can for 30-40 seconds then reduce pace to gentle speed for 5 mins. Repeat for a total of 5 sprints. Benefits of Exercise 9. Keeps Alzheimer's at bay A daily walk or jog lowers risk of Alzheimer's - or blunts its progress once it starts. In 2000, researchers found that inactive men who are genetically prone to Alzheimer's were 4x's more likely to develop the disease than those who carried the trait but worked out regularly. ...leading to bad health. Front:
toe flare? Proper posture reduces spinal stress and nerve stress. Use it or Lose it This helps with 1 of 3 T's but what about toxins and thoughts?? (Thoughts) Set Goals
Write things down and check off when complete Your mom was right!
Sit up straight!
Know proper use of ergonomic tools.
Reduce repetition and immobility.
Wake your sleeping muscles. Don't feed your stress.
Become a good time manager.
Know who you are dealing with.
(stand, stretch, change task) Suggestions ergonomic chairs break station water bottle at workplace If you experience signs or symptoms of MSD or If pain or discomfort does not go away when you leave work or interferes with carrying out normal activities Take Action! Do Not Wait! Improved health and safety by reducing work related injuries and disorders.
Improved comfort, morale and job satisfaction.
More time, energy and quality years of life to spend with family and friends doing things you enjoy. What are we going to cover? What is Health?
5 Foundational Principles
Benefits of Exercise
Ergonomics in the Workplace
What is ergonomics?
What are the 3 stresses of poor workplace ergonomics?
What can we do to minimize these ergonomic stresses? Ergonomics is derived from two Greek words.
meaning work &
meaning principles or laws
Ergonomics = The Science of Work Ergon: Nomos: better communication Relationships Death Artificial sweeteners Drugs Medication Poor posture Static sitting/standing Surgery Over-use Poor sleep Sugar Repetition Car accident Child birth Cleaning products Job Family Bills