ergonomic education & injury prevention developed for
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Ergonomic Education & Injury Prevention
Developed for
Agenda Reason for today’s visit Who am I? Causes of Injuries Ergonomics Injury prevention Apply the principles
Ergonomics How can we prevent Musculoskeletal injuries?
• Organization of work flow• Job Design/Redesign (this includes the environment)• Ergonomic Education• Training• Physical Conditioning & Lifestyle
Reason for My Visit
Who am I? Registered Occupational Therapist
• Promoting health and wellbeing through activity engagement
• Solve problems that interfere with your life• Ergonomics
CBI Health Team• Occupational Therapist• Physiotherapist• Chiropractor• Massage Therapist• Kinesiologist
Causes of Injuries Stress beyond what your body can
handle• Sustained Posture
• Awkward Posture
• High Repetition
• High Force Static Stress = Muscle Fatigue
Ergonomics
Ergonomics is a science concerned with the ‘fit’ between people and their work: ensuring that the job gets done with the least strain on the person doing it.
Anatomy 101: Trunk & SpineMuscles of the front and back support us: Abdominal muscles and flexible back
and leg muscles help maintain good posture.
Muscles across the chest, shoulder blades and neck support the arms & back.
Slouching increases fatigue and makes all the structures work harder to support the back.
Good posture involves training your body to stand, walk, sit and lie in positions where the least strain is placed on supporting muscles and ligaments during movement or weight-bearing activities.
Common Posture Positions:
1. Sway back2. Lumbar Lordosis3. Thoracic Kyphosis4. Forward Head5. Good Posture
Static Sitting Maintain the spine’s
neutral curves Chair with a lumbar
support Seat should be flat or
tilted forward slightly Bend from the hips
when leaning forward Knees at or above hip
level
Neutral Sitting Posture
1. Knees at same level or slightly lower than the hips with feet on solid surface.
2. Back against the seat back. At least 3 finger widths between the back of the knee and chair.
3. Seat back adjusted so it feels good! HINT: try every setting before deciding what feels good!
4. Arm rests: ~0.5” above and to the side of elbow.
Applying these Principles to your Bus Circle Check & Static Sitting
• Maintain natural S-curve of your spine• Kneel, crouch/squat to avoid stooping
Stair Climbing• 3 point contact
Getting in and out of your seat• Eliminate trunk rotation
Steering Wheel• Shuffle steering rather than full shoulder movement
Stretching increases flexibility and decreases risk of injury.
Perform stretches slowly. Perform stretches multiple times each
day.
Prevention - Flexibility
Exercise Guidelines Consult family doctor Start out easy Increase gradually Exercise regularly A little pain is O.K but should not linger Neck exercises should not cause arm pain Back exercises should not cause leg pain
FITT Principle• F – Frequency• I – Intensity• T – Type• T – Time
Prevention – Improve & Maintain Conditioning
Schedule it! Individualized Start off easy Anything is better nothing Must increase frequency as you
progress
F - Frequency
Key factor to improve aerobics, flexibility and strength
Start off easy Progressive overload Do Not follow the “no pain, no gain” mantra Apply the conversational intensity Anything is better than nothing Individualized
I - Intensity
Aerobic Anaerobic Strength Flexibility
30 minutes (only a general guideline) Work your way up to daily activity
T - Type
T - Time
Stretching decreases: Injury Risk Muscle Tension Low Back Pain Stress
Stretching improves: Muscle Relaxation Circulation Pain Control Posture
Stretching & Self Care
Quick Stretch Break!
Extension In Standing (Backward Bending)
Neck Retraction
Levator Scapulae
Side Neck Flexion
Mid Back
Gluteus Maximus
Hamstrings
When to seek further helpSigns & Symptoms of a Larger Problem: Pain or discomfort during activity that goes away after the
activity is done but happens frequently with that activity Pain or discomfort that lasts after work and doesn’t
completely go away before the next work day and/or persists for several days
Funny feelings in the arms/legs: numbness, falling asleep, tingling
Loss of strength Reduced range of movement
If you have these problems talk to your family doctor or other health professional.
Be proactive – Exercise your gifts and talents everyday!
Thank you!
Kristina Skrien, Occupational TherapistB.H.K., MSc. OT Reg. (Ont.).
kskrien@cbi.ca
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