1. Energy Conservation An Occupational Therapy Perspective
Adelin Dyon, OT Reg. (Ont.)
April 2017

2. We all need some energy conservation…

3. Overview What it is Why an OT perspective Body Mechanics Posture
Work and ergonomics
Daily Activities
Assistive Devices

4. What is Energy Conservation (EC)?
Strategies for using your energy wisely to allow you to do what you want and need to do during your day
Energy conservation includes activity modification, planning, balancing work and rest, use of good body mechanics, ergonomics, and using assistive technology
EC helps with: reducing fatigue, preventing injury, decreasing pain, increasing activity

5. Why an OT perspective on EC?
Conserving energy to allow you to do the occupations that are important to you!

6. Body Mechanics

7. Body Mechanics
Term to describe the way we move when we go about our daily lives
Sitting, standing, lifting, carrying, bending, and lying down
Poor body mechanics = wasted energy, increased fatigue
Using our bodies efficiently and with proper body mechanics can:
Prevent injury
Decrease pain
Save our energy

8. Body Mechanics Lifting
Keep the load you are lifting as close to you as possible
Bend knees to a full squat/lunge position
Keep back in neutral and keep the load close to your chest
Tighten your lumbar and buttocks muscles (large muscle groups)
Lift from your legs to a standing position
Do NOT:
Twist the spine while lifting
Lift from a forward stooped position

9. Body Mechanics Sleeping Goal: maintain a neutral spine while in bed
Firm mattress = better for the back
Side and back sleeping = best positions for sleeping
Place a pillow between your knees (side sleeping) or behind the knees (back sleeping) to help keep your spine in neutral position
Pillow for your head should allow you to keep you head in neutral position and neck aligned
Do NOT:
Sleep on your stomach (stresses lumbar spine)
With your head too elevated on a pillow (stresses cervical spine)

10. Why is posture important
Research
Bad posture:
Decreased energy
Decreased ability for internal organs to function properly
Can lead to back pain
Good posture:
Increased energy
Increased oxygen intake (30%)
May increase productivity
May improve mood

11. Differences in posture
Poor Posture
Natural curve of the spine

12. Good posture in standing
Stand with your feet apart
Create a small hollow in your lower back by slightly tucking in your tailbone (don’t overdo it)
Pull your shoulders back and lift your chest up
Lift your chin until it is level; relax your jaw
= Very little energy is required to keep the spine in this neutral position
If standing for long periods, change position frequently – relieves stress on the feet; improves circulation

13. “Do back exercises, pain is distracting” – Margaret Atwood
Be good to your back
“Do back exercises, pain is distracting” – Margaret Atwood

14. Ergonomics

15. Ergonomics What is it? Some general strategies
Science of designing the workspace to fit within the limitations of the individual worker
Strategies can save your energy and increase productivity
Some general strategies
Support weight of your arms on armrests
Think 90, 90, 90
Focus on your head – keep it over its base of support (the neck)
Posture 
Slouching increases pressure on intervertebral discs
Drink lots of water, stretch, take frequent breaks to stand
Give your eyes a break from looking at the screen
Monitor directly in front of you, at the appropriate height and distance

16. Ergonomics – simple work stretches
Shoulders
Upper arm stretch
Chest stretch
Chin tuck
Had turn
Side neck stretch
Lower back stretch
Standing thigh stretch

17. Activity Modification

18. Activity Modification
Pace
Breaks, spread out the work, small steps, deep breaths
Plan
Lists, plan ahead for breaks, harder vs easier tasks
Prioritize
Leave non-essential tasks for later, say “no”, share tasks with others
Posture 

19. Activity Modification
Bathing
Sit down to shower and dry off; use a terry cloth robe to dry off
Use long handled sponges or scrub brushes
Use a caddy/hanging organizer to eliminate bending
Make sure the water isn’t too hot
Housekeeping
Schedule throughout week, not all at once
Sit down when possible; use equipment with long handles
Drag or slide objects rather than lifting, use leg not back muscles
Carpenter’s apron to carry supplies
Plan breaks – stop before you become too tired
Delegate!

20. Activity Modification
Shopping
Organize your list by aisle
Support yourself with the grocery cart
Shop at less busy times of day
Ask for help getting your groceries to the car
Use a shopping buggy!
Buy clothes that you don’t need to iron
Meal Preparation
Use small appliances that take less effort to use
Make sure frequently used items are easy to access
Prep meals sitting down (25% less energy used when sitting!)
Let dishes soak and air dry
Prepare double portions and freeze half

21. Activity Modification
Childcare
Plan activities that can be done sitting down
Encourage kids to climb into your lap rather than lifting them
Make household chores into a game so kids will want to participate
Leisure
Do activities with a buddy
Select activities that match your energy level
Be aware of what time of day you have the most energy
Balance activity and rest – know your limits and stop before you get over tired

22. Assistive Devices

23. Questions??