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