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

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Presentation on theme: "Taking care of Yourself The Office and Beyond Classified Staff Development Day March 17, 2004."— Presentation transcript:

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

2 RSI Risk Factors RepetitivenessRepetitiveness High frequency of movementHigh frequency of movement Excessive muscular forceExcessive muscular force VibrationVibration Awkward postureAwkward posture Mechanical Stress (direct pressure)Mechanical Stress (direct pressure) Cold TemperaturesCold Temperatures

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4 Additional Risk Factors Specific personal and non-occupational HobbiesHobbies GenderGender AgeAge Previous injuryPrevious injury

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

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

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

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

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

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

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

12 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.

13 Sitting Postures

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

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16 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.

17 Monitor Positions

18 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.

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

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

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

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

29 Life away from Palomar GardeningCookingCrafting Musical Instruments Working Out Wood working HandypersonCleaning Surfing the Net Computer Games

30 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.

31 Websites EHS webpage: Healthy Computing: OSHA: Hand Helpers: Sloat Gardens: Office Ergonomics:


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