ergonomics/ Health tips

Ergonomics/ Healthy Work tips

Healthy Tips

Ergonomics

Tennis Elbow: review the facts on elbow pain and discover relief

What is tennis elbow?
Lateral epicondylitis is commonly referred to as "Tennis Elbow" and indicates that there is inflammation in the tendons of the elbow and forearm muscles.

What is causing this pain in my arm?
The pain may be caused by micro tearing of the tendons in your forearm area due to overuse during activities involving gripping, twisting, pushing, pulling and lifting. Initially, you probably noticed an ache in your forearm and elbow area at the end of your day. You thought the ache would go away, but soon it turned into elbow stiffness with a deep throbbing ache in your forearm. The pain may be affecting your hand and your ability to sleep.

How is it diagnosed and is the damage permanent?
It is fairly easy to diagnose tennis elbow. Your U.S. HealthWorks medical provider can make the determination by evaluating your forearm muscles and the outside area of your elbow. An x-ray will typically not show damage unless the bone in the area is also involved. Most people with tennis elbow get better with rest and physical therapy. In rare cases you may need additional treatment like an injection or surgery.

What can you do to help yourself?
Just as a tennis player makes changes to their game, you can make changes to the way you use your arm.

Ask your provider if a wrist or elbow brace would help.
Take stretch-exercise breaks every 60 minutes.
Apply ice to the area after prolonged use.
Take the medicine your doctor prescribed.
Consult with your U.S. HealthWorks Physical Therapist for an exercise program that will work for you.

What can you do at work?

Use the right equipment. Make sure the tool fits the job.
Try to avoid awkward and forceful movements.
Maintain neutral wrist postures whenever possible.
Reduce repetitive movements by alternating tasks.

Healthy Tips Ergonomics

Proper lifting techniques: reduce injuries by lifting properly.

Before you begin:

Assess the weight of the object before lifting.
Know your lifting limit.
Examine the object for potential hazards.
Ask for help if needed, or divide the load to make it lighter.
Make sure the area around you is free of clutter.

Stand close to the load with your feet shoulder width apart.
Squat down keeping your back in neutral posture.
Get a firm close grasp of the object before beginning the lift.
Lift with your LEGS and in a NON-JERKY manner.
Keep the object close to the body within your base of support. Finish the lift maintaining a good base of support and neutral spine.

Healthy Tips

Ergonomics

Back pack safety: recommended guidelines for backpack use
Improper use of a backpack can cause pain, fatigue and postural changes. Be aware of your posture when you are wearing a backpack to help eliminate harmful posture such as arching of the back, rounded shoulders, leaning forward or leaning to the side. These postures tend to cause fatigue in the surrounding muscles and can lead to possible strains and injuries, early wear and tear syndromes and shoulder and spine compression.

These harmful effects can be reduced or eliminated by decreasing the weight of the load being carried in the backpack. Children especially should not carry backpacks that are heavier than 15% of their body weight.

Recommended guidelines for backpack use: LIGHTEN THE LOAD

Wear BOTH straps to distribute weight evenly.
Straps should be padded and contoured to fit you.
Use the backpack's compression straps to secure the contents.
Use the waist belt to secure the backpack to the hips, instead of the lower back.
Make sure the backpack fits so that the bottom of the pack rests on the contour of the lower back.

Healthy Tips

Ergonomics

Correct positioning for computer users

Chair

Sit fully back in chair to allow for proper spinal support and weight distribution.
The seatback is positioned upright with lumbar support at small of back and head aligned over shoulders.
Hips should be positioned slightly higher than knees.
There should be a 3-4 finger width clearance between the seat pad and the back of the knees.
Feet flat on floor or footrest.

Keyboard

Keyboard is flat on surface.
Shoulders should be relaxed with arms hanging comfortably by sides.
Elbows are bent to 90 degrees and the wrists are in a neutral position.
A mouse should be located at the same level as the keyboard, immediately beside.

Monitor

Top of screen should be at eye level (except if wearing bifocals).
Optimum viewing distance is arm's distance away.
Minimize glare by placing screen perpendicular to windows, using an anti-glare screen, or adjusting screen angle.
The document holder should be placed at the same height as the monitor or modify with a desktop document holder placed in front of the monitor.

Shelves

Frequently used items located in shelving above shoulder level should be moved down below shoulder height within arms distance.
Stretch/Exercise

Breaks

Incorporate stretch/exercise breaks throughout the workday to reduce neck, lower back and upper extremity fatigue.