1. Welcome to the VUW OOS Information Site

2. What is OOS? When muscles are held tense, or if you tighten them repeatedly, they become tired and sore. You may experience muscle fatigue while using a computer or if you are doing a lot of writing in the course of your work. Your ability to cope will be affected by both mental and physical stressors. This fatigue is now commonly known as Overuse Syndrome but really it is Underuse of your soft tissues. next

3. OOS may affect your ability to enjoy life with family and friends. For staff and students there are many different tasks such as typing, marking, writing, playing musical instruments, net surfing and computer games which may lead to this discomfort. The rate at which muscles tire varies between individuals. OOS hurts Why it hurts What causes the discomfort nextback

4. What causes the discomfort ? back The duration of the task. Poor posture. No time for the tissues to recovery between cycles of activity. The design and adjustment of the work area. The physical environment: including lighting, temperature, noise level and ventilation. The level of tension experienced by the worker. The health and well-being of the worker.

5. Why it hurts Muscles and tendons are supplied with blood through fine vessels passing between the muscle fibers. Tense muscles squeeze these blood vessels and as they collapse blood flow slows, just like squeezing a sponge. When blood flow stops, the muscle has enough stored energy to cope with brief periods of tension. When this energy is used up, the muscle must work without oxygen, which is inefficient. This leads to a build up of acid wastes in the muscle (lactic acid) causing discomfort and pain – they stimulate pain receptors in the muscles that send pain messages to the brain. This muscle pain causes the neighboring muscles to tense up in sympathy. In the extreme a vicious cycle may result as the number of affected muscles increases. If nerves are caught up in the muscle spasm, you may feel numbness and tingling. back

6. Stress management Leaving assignments or marking to the ‘last minute’ only adds to your level of tension. Plan your work session Structure work to include a variety of tasks. Short breaks or changes in task give the muscles a chance to recover. Computer literacy Learning keyboard shortcuts and understanding your computers “tools,” will save you time and avoid tension. Health and fitness Maintaining a healthy lifestyle prepares you for periods of tension. nextback Think About it

7. Plan your work session Varying tasks through the day is one of the best ways of avoiding discomfort If you work regularly on a keyboard you must take breaks. Take a five-minute break every hour (or sooner if your muscles feel tired). During these work breaks you should be doing some form of exercise. Sitting still at the keyboard reduces your circulation so, if possible, get up and move around. In other words stretch and move. Exercise to strengthen and relax your muscles and don’t forget your eyes. They have been working to focus your vision on the screen. Relax them by looking into the distance or simply close them. Suggest you think sometimes with your eyes closed. Blinking frequently also helps back

8. Relationship to computer Take the time to optimize the position of your screen, copy stand, keyboard and chair. Environment Work within a well lit and ventilated workspace with minimal noise, at a comfortable temperature. Posture You should feel comfortable while you are working. You can make all the necessary changes with an adjustable chair and footstool if you take the time. nextback The Workspace & You

9. You should be able to work comfortably without holding your wrists sharply bent, twisting your neck to read documents or stretching your fingers to reach function keys. Your chair must be comfortable, easily adjusted and give you correct back support. You should ensure that: (a) your feet are placed flat on the floor or on a footrest, with your thighs horizontal. (b) you sit back in the chair. (c) your legs can move freely. (d) your body can be held comfortably upright with your back supported in the lumbar region. (e) the seat and or the working surface should be adjusted so that your shoulders are relaxed when your hands are resting on the keyboard. (f) the keyboard height should be as close as possible to the height of your elbow. (g) the top of the monitor should be level with your eyes. (h) the materials you may need are within easy reach. (i) the document holder should be placed between the keyboard and the screen. Relationship to computer back

10. Warm your hands Cold muscles and tendons are more susceptible to discomfort. Relax Let go of the mouse and take your hands off the keyboard when you are thinking. Short breaks (click here for more information) Spend at least five minutes every hour away from your computer Stretch / move (click here for more information) Do some exercises, any exercise will be helpful Micro pauses (click here for more information) Take a few minutes every hour stop working and drop your arms to your side nextback While Working Do This

11. Take a short pause to allow your muscles to recover from tension. Stop what you are doing, have a stretch, then drop your shoulders and flop your arms at your sides. Take your hand off the mouse, every chance you can, and drop your arms to your side to allow the blood to flow. Short Pauses back Short Breaks Take a short break (for five minutes or so) from your computer or writing every hour. A good habit to get into. Perform a different task. Stand up and stretch your back and neck. Use this time to exercise, then relax. Drink water to hydrate your body because a dehydrated body is more easily fatigued. When you have rested continue with your safe working practice. Stretch/Exercise Stretch in the opposite direction to the way you have been sitting. This releases the tension that is created when you stay in the same position for long periods of time. After stretching, relax your arms and wait for the blood to flow freely to your hands.

12. Take action Moderate your time on the computer and look at your current working habits. Take breaks regularly. Can you arrange a variety of tasks? Plan your work. Working all night may result in a lower standard of work, and may give you discomfort. Are you doing all that you can to minimize tension? Remember you control the amount of rest that your muscles are getting. Symptoms such as soreness, stiffness, burning, aching, and numbness can be managed. Even if they disappear overnight seek help and advice. finishback Published material For help and advice

13. Help and advice Student Health Service For assessment, advice and treatment by appointment. http://www.vuw.ac.nz/st_services/health/ back Disability Support Services Level One Robert Stout Building Help with academic programme including note taking and exam arrangements. Specialist equipment is available such as voice activated technology. Personal support and encouragement. http://www.victoria.ac.nz/st_services/disability Occupational Health Nurse Free OOS Busters training. Contact Staff Occupational Nurse for dates and times. Ring x 6845 Recreation Center Individual fitness and strengthening programme for overall fitness or to assist in the recovery from an injury.

14. Published material back Occupational Safety and Health Service http://www.osh.dol.govt.nz/