Simple Adjustments Reduce Pain and Stress
Work-related injuries are no longer confined to the factory floor, nor are they always associated with heavy lifting or manual labor. The computer age has brought about a new source of work-place injuries ranging from repetitive stress injuries to low-back pain. Carpal Tunnel Syndrome, the best known repetitive stress injury, affects 125 in 100,000 people (1) and that number can be expected to increase.
While these problems are common, they are not unavoidable. Wise employers are exploring ways to avoid these injuries and the lost productivity that they bring about. Often, simple changes in workstations and posture can create a more comfortable and less damaging work environment.
Some of the most prevalent problems encountered are wrist pain, headaches, neck pain, shoulder and arm pain, back pain and leg problems. Scott W. Donkin, D.C., an expert in ergonomics and author of the book, Sitting on the job, has some basic suggestions on alleviating these conditions. (2)
Wrist, hand and finger pain: Employees who frequently use a keyboard should try to keep their elbows close to the body and wrists parallel to the keyboard. Sitting straight helps to reduce strain on the wrists and forearm muscles and ensures better positioning of the upper arms, shoulders and neck. Wrists should not be extended or turned outward while keying.
Headaches: A common result of tension, eyestrain and poor posture, headaches may be avoided by proper posture and good lighting. Proper arrangement of work material and equipment helps to eliminate reflective glare.
Neck Pain: Repetitious or prolonged forward head tilting or head and neck turning puts extra pressure on the shock absorbing discs between the vertebras. The added stress also affects the joints between the bones and strains ligaments, muscles and nerves. Adjust the workstation to fit the body so that the head is not unnecessarily tilted or rotated. Periodic breaks to move and exercise the neck shoulders, arms and upper back are essential to counter-act the effects of head tilting.
Shoulder and arm problems: Task postures and arm positions that are unnatural to the body can result in discomfort. The body should be aligned with the chair, the workstation and the task that is being performed to reduce twisting and strain on the back, neck and shoulders.
Back pain: Unsupported sitting increases strain and fatigue. Aiming the buttocks at where the seat and backrest meet can reduce back pain. The chair's seat pan height should be adjusted to fit the contours of the back and hips so the person is sitting comfortably erect. Backrests may be helpful.
Leg and foot symptoms: A lack of movement can cause poor blood flow through the legs. A chair seat pan that is raised too high can create pressure on the back of the thighs and sitting bones of the pelvis impeding blood flow. The chair should be adjusted to allow the feet to rest firmly on the floor or footrest. Feet and legs should be flexed and extended often to keep the blood flowing.
Dr. Donkin is also a proponent of the "micro break." Encourage employees to take 60 seconds to lean back in their chairs, stretching their arms and legs, wiggle their fingers and toes and close their eyes and breathe in and out slowly. This simple exercise breaks the lock of visual and mental tasks, stretches the buttocks, pelvis and lower spine, and increases oxygen consumption.
More elaborate changes may be necessary in some cases, but these minor adjustments may make a big difference for your employees.
Sources:
(1) Binudo JI, et al. "Peripheral nerve entrapment, occupation-related syndromes, sports injuries, bursitis and soft tissues problems of the shoulder," Curr Op Rheumatol, 1995, 7:152-3.
(2) Donkin, SW. Sitting Fit! A better way to make a living while sitting, Foundation for Chiropractic Education and Research, Des Moines, Iowa, 1994.
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