Ergonomics

Ergonomics is the science of providing furniture, tools and equipment that improve the comfort, safety, and health of the office worker.

· Your chair should be adjustable and comfortable. It should be set so that your thighs are either parallel to the floor or at a slight downward angle from the hips to the knees

· The lower back support should sit in the small of your back with your shoulder blades supported by the upper back rest

· The monitor should be an arm’s length away and your eyes should be in line with the top 1/3 of the screen

· The keyboard should be set at a height so that forearms are parallel to the floor and wrists are in a neutral position

· Your feet should be flat on the floor or on a foot rest

· For good posture to become natural it must be practised frequently.  Gradually increase the time period you hold correct posture to help strengthen your muscles.

· Give your body a rest and stand up regularly throughout your shift. Use your breaks to walk around.

When to stretch

Stretching every hour or so throughout the day can help avoid muscle stiffness and soreness, and can make you feel better.

You can stretch:

· While your computer is processing something

· Before and after meal breaks

· Between phone calls

· Whenever is convenient

Benefits of Stretching

Stretching is a simple physical activity. Regular stretching throughout the day will:

· Reduce muscle tension

· Improve circulation

· Reduce anxiety, stress and fatigue

· Improve mental alertness

· Make you feel better!!!

The right way to stretch

· Move gently into position and hold for 15-20 seconds

· Breathe easily throughout the stretch

· Relax

· Focus on muscles and joints being stretched

· Feel the stretch

The wrong way to stretch

· Moving quickly in and out of position

· Stretching while tense

· Bouncing

· Stretching to the point of pain

· Holding your breath

Strengthening

Research shows that those least likely to suffer from back pain are physically fitter and their deep stomach muscles are strong.

These muscles are called the deep transverse abdominal muscles and they are important stabilisers of the spine that act like an internal corset or back brace. 
Activating these muscles when the back is under stress protects it from damage. To do this, slowly pull your belly button in towards your spine.

Common injuries associated with prolonged sitting

· Headaches - often resulting from poor work postures and stress

· Neck pain - can be due to stress and poorly designed workstations. Can be reduced by using arm rests and wrist support

· Back pain - one of the biggest causes of back pain is the loss of the normal lordosis (curve) of the lower back when we sit in a rounded or slumped posture

· Shoulder pain - being round shouldered puts some of the shoulder and upper back muscles under greater strain or stress.

· Arm pain - the risk of developing arm pain will depend on multiple factors.

· Elbow pain - common amongst office workers owing to the repetition of finger and hand movements used in computing and other administrative tasks.

Office Ergonomics

 Hold each stretch gently for 20 seconds, repeat twice on each side. Breathe normally and remember stretches should not be painful!

Workstation Checklist

1.  Are your thighs parallel to the ground (hips may be slightly higher)

2.  Is your back rest supporting both the small of your back and also the bottom of your   shoulder blades?

3.  Are you sitting with your buttocks right back into your chair?

4.  Is your eye level hitting the top 1/3 or your computer screen?

5.  Is your head in line with the rest of your back (i.e. head not poking forward)

6.   Is your screen an arm’s length away?

7.  Are your forearms parallel to the ground with your wrist in neutral position?

For More Information

Wesley Corporate Health

Level 2 / 46 Edward Street

Brisbane   Qld   4000

Phone:  (07) 3234 2600

Email: info@weshealth.com.au

Disclaimer

This Fact Sheet is provided for your information only and does not replace qualified medical advice. The information provided may not apply to every person or all situations. A medical practitioner should be consulted for all treatment and medication.

Shoulder Pain

Anatomy

The shoulder is the most complicated joint in the body, being able to move in more directions than any other joint.  The shoulder is made up of 3 bones:

· Humerus (Upper arm bone)

· Clavicle (Collar Bone)

· Scapula (Shoulder Blade)

The main joint in the shoulder is called the glenohumeral joint.  This makes up the ‘ball and socket’.  The other joints include the sternoclavicular joint and acromiclavicular joint.

As well as the bones; muscles, ligaments and tendons make up the rest of the shoulder joint.

Common Injuries of the Shoulder

Injuries of the shoulder can be divided into two groups:

1. Impingement

This can be caused by excessive rubbing of the shoulder muscles against the top part of the shoulder blade (acromion) causing inflammation and tears.

2. Instability

This can occur when the shoulder joint moves out of its normal position.  This can result in dislocation of  one of the joints in the shoulder.

Preventing Shoulder Injury

1. Impingement is usually the result of over using the shoulder.  Lifting, pushing, pulling, throwing and especially overhead activities increase the risk of injury.  The key to reducing the risk of impingement is posture and strength. 

- Posture: Ensure your shoulders are depressed (down) and retracted (back) to prevent the supraspinatus muscle (main rotator cuff muscle to be injured)  from rubbing on the bone.

- Strength: Ensure your shoulder stabilizing muscles (rotator cuff) are strong to ensure the humerus does not push up into the supraspinatus muscle, pushing it against the acromion.

2. Instability causing dislocation is often the result of a single injury (landing on an outstretched arm).  The risk of dislocation can be minimized by strengthening the shoulder muscles, particularly the rotator cuff muscles.

What is Recommended for Strength Development in Beginners?

· Train on 2-3 days per week

· Complete each exercise by performing 8-12 repetitions over 1-3 sets

· The load should be adequate in order for the muscles to be fatigued. Choose a weight where the desired number of repetitions can only just be achieved

· Lift weight at a slow to moderate speed

· Consult an Exercise Physiologist for training suggestions on a program to maximize muscle strength, growth, endurance or power

Example shoulder strengthening program

· Internal Rotation

Wrap band around a door handle or pole, and grip band with the outside shoulder you want to use (in this example right hand).

Keeping your elbow tucked in to your hip, rotate your lower arm (forearm) inwards.  And return back to starting position.

· External Rotation

Keeping your elbow tucked in to your hip, rotate your lower arm (forearm) outwards. Return back to starting position.

· Wall Push Up

Place hands just below shoulder height, flat against the wall and take one step back.

Perform a push up by flexing your arms at the elbows, slowly bringing the body towards the wall and push back out (ensure your back is straight and not bending during the exercise).

· Single Arm Row

Placing your hand on the exercise ball/bench (keeping your back straight), raise your elbow towards the ceiling, then lowering until elbow is almost locked out

For More Information

Wesley Corporate Health

Level 2 / 46 Edward Street

Brisbane  Qld  4000

Phone:  07 3234 2600

Email: info@weshealth.com.au

Disclaimer

This Fact Sheet is provided for your information only and does not replace qualified medical advice. The information provided may not apply to every person or all situations. A medical practitioner should be consulted for all treatment and medication.