Taking care of Yourself The Office and Beyond

Taking care of Yourself The Office and Beyond Classified Staff Development Day March 17, 2004

RSI Risk Factors • • Repetitiveness High frequency of movement Excessive muscular force Vibration Awkward posture Mechanical Stress (direct pressure) Cold Temperatures

Additional Risk Factors Specific personal and non-occupational • • Hobbies Gender Age Previous injury

RSIs Symptoms • Tightness, discomfort, stiffness, soreness or burning in hands, wrists, fingers, forearms or elbows • Tingling, coldness, or numbness in hands • Clumsiness or loss of strength and coordination in the hands • Pain that wakes you up at night

Preventing Musculoskeletal Disorders • Warm up and stretch before starting activities that are repetitive, static or prolonged. • Take frequent breaks from any sustained posture every 20 -30 minutes and stretch stiff muscles. • Respect pain. Change positions or stop whenever activities cause pain. • Recognize early signs of the inflammatory process and treat early. • Only use splints and wrist supports after instruction by your physician or therapist.

Posture • Maintain erect position of back and neck with shoulders relaxed. • Use proper positioning during all activities. • Keep wrists as neutral as possible. • Avoid bending neck forward for prolonged periods of time. • Avoid static positions for prolonged periods of time.

Task Modification • When possible, alternate activities frequently throughout the day. • Reassess the task setup and look for alternative methods. • Avoid repetitive or prolong grip/pretension activities. • Avoid tugging, jerking, or pounding with hand.

Tool/ Environmental Modification • Avoid tools with finger groves, hard plastic handles, sharp edges or small diameter handles. • Use power devices when possible. • Use grips/tape to build up small diameter pens/pencils for writing. • Use the longest tool possible for best leverage. • Use a vise or clamp to stabilize objects. • Always use a step stool or ladder to reach above shoulder level or to lift objects overhead.

Tool/Environmental Modification • Use carts/ dollies to carry heavy loads. • Tilt containers or object to avoid bending the wrist to pick up objects.

Body Mechanics • Use the largest joints and muscles to do the job. • Use two hands to lift rather than one, even with light objects and tasks. • Slide or push and pull objects instead of lifting. • Keep reaching to a minimum.

Tips for Computer Use 1. Maintain good posture when working. 2. Keep your elbows in a slightly open angle (100 – 110 degrees) with your wrists in a straight position.

Sitting Postures

3. Avoid overreaching. Keep the mouse and keyboard within close reach. Center the most frequently used section of the keyboard directly in front of you.

4. Center the monitor in front of you at arm’s length distance and position the top of the monitor 2” to 3” above seated eye level. 5. Place source documents on a document holder positioned between your monitor and keyboard.

Monitor Positions

5. Use good typing technique. 6. Hit the keyboard keys with light force. 7. Keep your wrists straight and hands relaxed when using your pointer. 8. Limit repetitive motions.

9. Customize your computer settings. 10. Reduce glare. 11. Take eye breaks and intermittently refocus on distant objects. 12. Work at a reasonable pace.

Sleeping Posture • • Sleeping Position Pressure on the back varies with sleeping position. Use pillows under your neck and knees if you sleep on your back. Side sleepers should use pillows between their ear and the bed and between their knees to maintain spine alignment Avoid curling wrists.

Sleeping Posture • • Bed Design Select a mattress firm enough to provide good back support and alignment. Avoid basing selection on coil count and design. Try out mattress for personal comfort before purchasing. Mattresses have a life span of 8 -10 years and should be replaced as they wear out.

Sleeping Posture • • Pillow Selection Consider your sleeping preferences when selecting a pillow. Select a pillow that supports your head and fills in your neck curve. The firmness of the mattress will affect the thickness of the pillow. Mattress pads affect the size and thickness of your pillow.

Life away from Palomar Gardening Cooking Crafting Musical Instruments Working Out Wood working Handyperson Cleaning Surfing the Net Computer Games

In the Garden Safety First! Wear gloves at all times. Take a break every hour or switch to another activity. Learn how to use and store your tools correctly. Use wide handled tools, tools with padded handles. Avoid sustained and constant gripping and awkward motions. Plan ahead. Don’t sit back on your knees.

Websites EHS webpage: www. palomar. edu/ehs Healthy Computing: www. healthycomputing. com OSHA: www. osha. gov Hand Helpers: www. handhelpers. com Sloat Gardens: www. sloatgardens. com Office Ergonomics: www. office-ergo. com