ERGONOMICS – RISKS AND TIPS FOR PREVENTION



ERGONOMICS – RISKS AND TIPS FOR PREVENTION

The following information is to address common risks associated with working on a computer, lifting, awkward positions, etc. These can be caused by computer use at home or the office, hobbies, or regular chores around the house. The source of this information is .

Carpal Tunnel Syndrome

Definition

Carpal tunnel syndrome is a progressively painful hand and arm condition caused by a pinched nerve in your wrist. Compression of the nerve produces the numbness, pain and, eventually, hand weakness that characterize carpal tunnel syndrome.

Symptoms

Carpal tunnel syndrome typically starts gradually with a vague aching in your wrist that can extend to your hand or forearm. Common carpal tunnel syndrome symptoms include:

• Tingling or numbness in your fingers or hand

• Pain radiating or extending from your wrist up your arm to your shoulder or down into your palm or fingers

• A sense of weakness in your hands and a tendency to drop objects

Causes

Carpal tunnel syndrome occurs as a result of compression of the median nerve. Anything that crowds, irritates or compresses the median nerve in the carpal tunnel space can lead to carpal tunnel syndrome.

In many cases, no single cause can be identified. It may be that a combination of risk factors contributes to the development of the condition.

Prevention/Temporary Relief:

• Take quick breaks from repetitive activities involving the use of your hands.

• Rotate your wrists and stretch your palms and fingers.

• Take a pain reliever, such as aspirin, ibuprofen (Advil, Motrin, others) or naproxen (Aleve, others).

• Try wearing a wrist splint at night. Wrist splints are generally available over-the-counter at most drugstores or pharmacies. The splint should be snug but not tight.

• Avoid sleeping on your hands to help ease the pain or numbness in your wrists and hands.

Tendinitis

Definition

Tendinitis is inflammation or irritation of a tendon — any one of the thick fibrous cords that attaches muscle to bone. The condition causes pain and tenderness just outside a joint. While tendinitis can occur in any of your body's tendons, it's most common around your shoulders, elbows, wrists and heels.

If tendinitis is severe and leads to the rupture of a tendon, you may need surgical repair. But most cases of tendinitis can be successfully treated with rest, physical therapy and medications to reduce pain.

Symptoms

These occur at the point where a tendon attaches to a bone and typically include:

• Pain, often described as a dull ache, especially when moving the affected limb or joint

• Tenderness

• Mild swelling

Causes

Although tendinitis can be caused by a sudden injury, the condition is much more likely to stem from the repetition of a particular movement over time. Most people develop tendinitis because their jobs or hobbies involve repetitive motions, which put stress on the tendons needed to perform the tasks. Using proper technique is especially important when performing repetitive sports movements or job-related activities. Improper technique can overload the tendon — which can occur, for instance, with tennis elbow — and lead to tendinitis.

Prevention

• Ease up – avoid activities that place excessive stress on your tendons.

• Mix it up – if one activity causes you a particular, persistent pain, try something else.

• Stretch in order to maximize the range of motion of your joints.

• Use proper workplace ergonomics – adjust your chair, keyboard and desktop as recommended for your height, arm length, and usual tasks. This will help protect your joints and tendons from excessive stress.

Eye Strain

Definition

Eyestrain occurs when your eyes get tired from intense use, such as driving a car for extended periods, reading or working at a computer. Although eyestrain can be annoying, it usually isn't serious and goes away once you rest your eyes. In some cases, signs and symptoms of eyestrain can indicate an underlying eye condition that needs treatment. Although you may not be able to change the nature of your job or all the factors that can cause eyestrain, you can take steps to reduce eyestrain.

Symptoms

• Sore, tired, burning or itching eyes

• Watery eyes

• Dry eyes

• Blurred or double vision

• Sore neck

• Sore back

• Shoulder pain

• Increased sensitivity to light

Computer use can cause additional eyestrain symptoms, including:

• Having trouble shifting your focus between monitor and paper documents

• Seeing color fringes or afterimages when you look away from the monitor

Using a computer for long periods is one of the most common causes of eyestrain. This type of eyestrain is called computer vision syndrome. In some cases, an underlying eye problem such as eye muscle imbalance or uncorrected vision can cause or worsen computer eyestrain.

Tips for computer work

• Adjust your monitor

• Check the lighting and reduce glare

• Keep your monitor clean

• Position your keyboard properly

• Keep reference materials nearby

Prevention

• Take eye breaks

• Blink often to refresh your eyes

• Consider using artificial tears

• Practice relaxation

• Massage your eyelids and muscles over your brow, temple and upper cheek once or twice daily

• Get appropriate eyewear

Neck Pain

Definition

Neck pain is a common complaint. Most causes of neck pain aren't serious. Neck muscles can be strained from poor posture — whether it's leaning into your computer at work or hunching over your workbench doing hobbies at home. Wear-and-tear arthritis also is a common cause of neck pain.

Symptoms

The precise location and severity of your neck pain provides important clues in determining what might be causing it. Make sure to tell your doctor if any head or neck movements make your neck pain better or worse.

When to see a doctor

Neck pain doesn't always require medical care. But in rare cases, it can be a sign of an emergency. Seek immediate medical care if you experience:

• Shooting pain into your shoulder or down your arm

• Numbness or loss of strength in your arms or hands

• Change in bladder or bowel habits

• Inability to touch your chin to your chest

Causes

Neck pain can result from a variety of causes, ranging from overuse injuries and whiplash to diseases such as rheumatoid arthritis and meningitis.

• Worn joints

• Muscle strains

• Nerve compression

o Stiffened disks

o Hernitated disks

o Bone spurs

• Injuries

• Diseases

Prevention/Relief

• Over-the-counter pain relievers

• Alternate heat and cold

• Rest

• Gentle stretching

Back Pain

Symptoms

Symptoms of back pain may include:

• Muscle ache

• Shooting or stabbing pain

• Pain that radiates down your leg

• Limited flexibility or range of motion of your back

• Inability to stand straight

Back pain that lasts from a few days to a few weeks is considered acute. Pain that lasts for three months or longer is considered chronic.

Causes

Strains

Back pain most often occurs:

• From strained muscles and ligaments

• From improper or heavy lifting

• After a sudden awkward movement

Sometimes a muscle spasm can cause or be associated with back pain.

Structural problems

In some cases, back pain may be caused by structural problems, such as:

• Bulging or ruptured disks

• Sciatica

• Arthritis

• Skeletal irregularities

• Osteoporosis

Prevention

• Exercise

• Build muscle strength and flexibility

• Quit smoking

• Maintain a healthy weight

Use proper body mechanics:

• Stand smart. Maintain a neutral pelvic position.

• Sit smart. Choose a seat with good lower back support, arm rests and a swivel base. Consider placing a pillow or rolled towel in the small of your back to maintain its normal curve. Keep your knees and hips level.

• Lift smart. Let your legs do the work. Move straight up and down. Keep your back straight and bend only at the knees. Hold the load close to your body. Avoid lifting and twisting simultaneously. Find a lifting partner if the object is heavy or awkward.

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12/1/2011

12/1/2011

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