What is Ergonomics? Something beyond definition!!

Ergonomics and Repetitive strain injuries. To read or talk about any topic we should know what the topic means. So let us start with 2 definitions. Ergonomics is a science which aims at complete harmony between humans and technology. Ergonomics can be applied to daily activities, domestic situations but most importantly health, safety, efficiency and productivity at work settings. Repetitive strain injuries or RSI refer to occupation related disorder not only common with computer users, but also seen in typists, dentists, musicians etc. It is a constellation of conditions like tennis and golfer’s elbow, carpel tunnel, trigger finger, De Quervains, neck and back pain and many more. When we don’t follow ergonomic advices, maintain poor posture it leads to these RSI’s affecting daily living as well as our occupation. We would not go into the pathology and physiology for these conditions but would stress more on precautions and correction of posture to get rid of these injuries. But symptoms are something I would like to mention so that if you face any of these either a physiotherapist or an orthopedic needs to be consulted. Symptoms of RSI • Pain at any joint, muscle or movement • Numbness and tingling in the hands, legs, fingers or toes • Heaviness or weakness of any body part • Muscle spasm, cramp • Fatigue while working • Activities of daily living affected by any of these For you have these symptoms or not, I would like to prescribe exercise for all regardless of you having RSI . Reason we all been hearing since years “Precaution is better than cure”. I shall like to modify this a bit. “Precaution is cure” What does exercise do to you? • It increases strength and endurance • Reduces fatigue and stress • Decreases anxiety and depression • Keeps bones, joints, muscles healthy • And yes improves self confidence too Ergonomic Advice • Light and Glare: This is very important as it can lead to eye strains and headaches. Ensure proper positioning of monitor, desk height, chair, documents. Adjust window blinds for proper light and reflection. Look out for monitor image quality. • Noise: Office noise should not be loud. Quantity and volume of phone and other conversational activity should be in limits. You can use conference room for communication if it is lasting long. The volume of headphones or other handsets could be reduced to limit noise. • Take frequent breaks: “Frequent Short breaks are better than a single long ones”.Sitting for extended periods (3-4 hours) should be avoided. Try to take a walk or do stretches after every hour. This follows for those too who have a standing job. • Hydration: Drinking plenty of water helps you to avoid dehydration; also it keeps your tendons and soft -tissues soft. Plus it gives you a reason to move from your seated or standing posture. • Don’t use too much force: This means that you need not strike keys, or click mouse too hard. Also those who use pen should hold it softly and no extra pressure should be applied to write. The same is applied to people with different professions. Whatever minimal force is required to work should be used • Social interaction at work is also important to take care of psychosocial aspect of ergonomics. Maintain stress free environment between work and you. Adjusting your work station. To know the right….we first should know what is wrong! Try to maintain Joints in neutral position. Raised arm, bent wrist, twisted trunk, bent neck and head are poor postures where joints are not in neutral. Also try to bring work closer to your body to avoid any muscle strain and stress on joints. Chair Checklist 1) Adjust chair height to keep your knees level with, or slightly higher than, your hips and to allow you to work with elbows bent to approximately 90 degrees. If this height does not allow you to rest your feet firmly on the floor, use a foot rest. 2) If whilst working your shoulders are elevated and your elbows span sideways, your chair is too low, or the work surface too high. If your elbows are at an angle greater than 90 degrees and you need to tilt your head and shoulders forward, your chair is too high or the workstation is too low. 3) Adjust the backrest so that it rests against the small of your back – it is surprising at what a difference a centimetre up or down makes. Keep your bottom well back in the chair and relax your back against the backrest as you work. 4) Avoid using chairs with arm rests. They tend to encourage you to slump sideways and they prevent you moving the chair close to the desk or workbench. Treatment Approaches Medical treatment by drugs Application of Heat and Cold Physiotherapy Myotherapy Chiropractic Accupuncture Yoga and other Mind-Body approaches Here is an amazing presentation about stretches you can do while working. www.csu.edu.au/division/healsafe/injury/Ergo/Exercises.ppt