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HEATHER, athlete and personal trainer: Work-related injuries such as strains and sprains affect 1 million employees a year and cost over $45 billion annually in compensation expenditure, lost wages and productivity loss.
However, such injuries can be prevented by stretching, moving around, taking steps to ergonomically design your work space and strengthening the muscles that allow you to maintain proper posture.
Ergonomics is the science of designing work stations, tools, and work tasks so that individuals are safe, efficient, and comfortable in their work environments. An ergonomic design should reduce the discomfort and injuries associated with work situations. Typically, ergonomic risk factors occur because of awkward body position, excessive repetition or force, contact stress and or vibration. These risk factors lead to injuries called musculoskeletal disorders, which affect muscles, tendons, ligaments, joints, nerves and discs.
Prevention is critical to keeping your body free from situations that may result in musculoskeletal injuries. Flexibility, strength, and movement in general are all areas that you can control to help prevent injury. If you are seated for a majority of your day, I recommend getting up out of your chair every 30-45 minutes for, at the very least, a brief stretch.
Stretches can include:
Posture is another factor related to ergonomic injuries. Take a moment to examine your posture. Are you sitting erect, with your shoulders back and head in the correct position? Most likely, you are not, and it may be because you do not have the strength to maintain correct posture. Strengthening your inter scapular muscles (rhomboids, traps, etc.), located in the center of your back, between your shoulder blades, is critical to executing and maintaining good posture.
Stand up and place your arms out in front of you. While keeping your arms straight, squeeze your shoulder blades together without shrugging your shoulders or bending your elbows. Maintain the squeeze for five to 10 seconds and repeat five times. If you have access to equipment, the low row, rear deltoid, and pull down machines are all excellent apparatus for strengthening back muscles. Remember, strength is important, but awareness is critical as well. Check yourself throughout the day while you are standing and sitting to see if you are, in fact, in a biomechanically correct position.
Finally, maintain an ergonomically correct work station, address common symptoms of musculoskeletal disorders such as pain, numbness or loss of strength, and engage in regular strength and fitness programs outside the workplace. The human body is meant for activity in an ergonomically correct environment.
Posted February 05, 2003 01:20 PM
HILLBILLIES ARE PEOPLE TOO
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HILLBILLIES ARE PEOPLE TOO
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