Transcript Getting through the Day

Getting through the Day
Ergonomics, Posture, and Stretching
Rachel Presnell-Reck, D.P.T.
Medical Assistant
• Unique because both administrative and
clinical duties
• Good because regular position changes
• Bad because at risk of both common desk
injuries, repetitive stress, and bending and
lifting injuries
Ergonomics
Reality!
Significance
• Results of poor ergonomics
– Repetitive strain injuries i.e. carpal tunnel
– Shoulder pain and injury
– Neck and arm pain
– Low back pain
– Increased stress at work
– Decreased efficiency
Benefits
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Improves health and safety
Improves production, quality, and efficiency
Improves job satisfaction
Boost employee morale
Reduce physical fatigue
Solutions
• Should not be complicated
– “Fit the task not the person”
– “Make things user friendly”
– “Work smarter, not harder”
General Work Station Tips
• Chair – adjust height, lumbar support, seat,
and armrest for correct posture
• Keyboard/mouse – at same height and next to
each other, at height of elbow, try mousing
with non-dominant hand
• Monitor – centered in front of you at height of
eyes within 18-30”
• Wrist rest – only use when resting, not typing
• Foot rest – as needed to maintain posture
Common wrist and hand diagnoses
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Carpal tunnel syndrome
Tendonitis
DeQuervain’s
Elbow epicondylitis
Trigger finger
Ulnar or radial nerve compression
Wrist symptoms
• Weakness in thumb or with gripping
• Numbness and aching in thumb, index finger,
and half of ring finger (CTS)
• Aching in elbow or forearm
• Tenderness at wrist or thumb joints
Wrist ergonomics
• Neutral position – not bent up or down, side
to side
• Fingers float across keys by moving forearms
with hand
• Elbows at sides with straight wrists
• Avoid heavy key strokes and over clutching of
the mouse
Wrist stretches
Common shoulder diagnoses
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Thoracic outlet syndrome
Rotator cuff or biceps tendonitis
Bursitis
Shoulder impingement
Shoulder Symptoms
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Pain between shoulder blades
Constant aching in shoulder
Radiating pain down front or back of arm
Pain with reaching overhead or behind back
Shoulder Ergonomics
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Relaxed, not shrugged
High use items in near reach zone
Elbows bent at 90 degrees
Small pressure on armrest
Shoulders retracted
Shoulder stretches
Common neck diagnoses
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Postural muscle strains
Temporomandibular Joint pain (TMJ)
Headaches
Disc degeneration
Disc herniation
Neck symptoms
• Aching between shoulder blades
• Pain down arm past elbow
• Numbness and aching in shoulder, elbow, and
hands
• Pain at base of skull or neck
• Headaches
• Jaw pain and clicking
Neck ergonomics
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Stress relief and breathing
Upper back in contact with chair or close
Sit straight, not twisted
Chin tucked in
Hands free headset
Avoid heavy purses or brief cases
Neck Stretches
Common low back diagnoses
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Degenerative Disc Disease
Disc herniation
Ligament sprain
Muscle strain
Low back symptoms
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Aching across low back
Radiating pain down leg
Pain in buttock
Stiffness in legs
Low back ergonomics
• Backrest in small of back
• Sit against back rest
• Chair height so feet are flat on floor with knees bent
to 90 degrees
• Position changes if sitting or standing
• If standing, put foot on stool or open cabinet
• Do not sit on wallet
• Use appropriate lifting techniques
• Bring patient to your level, do not bend to them
Low back stretches
Lifting techniques
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Lift with knees
Tighten core muscles
Find help if too heavy
Keep object close to body
Grasp object firmly
Lifting technique
General Ergonomics
• Dynamic sitting posture – organize work area,
tasks, and equipment to encourage postural
changes throughout shift
• Do not maintain one position
• Studies show muscles fatigue in one position
as soon as one hour
• Work at proper heights – adjust patient to
your level
• Listen to your body!
Footwear
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Non slip
Low heels but with arch support
Supportive
Be sure to invest in footwear that is
appropriate for your foot structure
Overall health
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Good nutrition
Fitness and exercise
Reduce life stress
Position changes
Thank you!
• Questions?
• Please contact me with any questions or
concerns
• Select Physical Therapy, Cromwell
• 860-632-1792