HEALTH IN
OUR HANDS
The Arkansas State University
Wellness Program Newsletter
www.clt.astate.edu/wellness
Contents:
Ergonomics
and Work-Related Injuries
Ergonomics
Preventing
Injuries
Rearranging
the Office
Proper
Body Mechanics
Stretching
Other
Preventative Measures
Carpal Tunnel
Syndrome
-
Symptoms
-
Prevention
University
News
Ergonomics and Work-Related Injuries
This issue of Health in Our Hands will discuss ergonomics and ways to prevent various work-related injuries. Carpal tunnel syndrome, a major work-related injury, will also be discussed.
The biggest goal of ergonomics
is to design jobs to fit the people that perform them. This may entail
rearranging the office, using different types of tools, teaching workers
about exercise and taking frequent breaks. Each year, thousands of
people are hurt while on the job. Many of these injuries could be
easily prevented by following some simple ergonomic guidelines.
The Occupational Safety and
Health Administration (OSHA) lists the following as ergonomic stresses
that may lead to injuries: repeated exertions, forceful exertions, awkward
postures, contact stresses, and vibration. Repeated exertions is
doing the same tasks or motions over and over without frequent breaks.
Forceful exertion is overexertion when pulling, pushing, or lifting objects.
Contact stresses result from resting body parts against hard or sharp surfaces.
There are different types of
awkward postures. Some of these are twisting, stooping over, and
bending down. The concept of vibration as a stress includes both
segmental and whole body vibration. For example, using power tools
causes vibration stresses to the hands and arms. Workers who frequently
drive may experience vibration stresses to the whole body.
The OSHA also lists some other
risk factors that could lead to ergonomic stresses. These include:
1) sustained postures - staying in the same position
all the time
2) temperature
3) lighting problems - too dim, too much glare, flickering
lights
4) noise
5) other environmental concerns - air quality
As previously stated, many work-related injuries can be prevented by changing the ergonomic stresses. Some examples of ways to prevent injuries are to rearrange your office space, use proper body mechanics, take frequent breaks and stretch, and correct other problems, such as lighting or noise.
There are several ergonomic changes
that can easily be made in your office. It is very important to have
an ergonomically-correct chair. The chair should have an adjustable
height, and an adjustable back height with a low back support. The front
of the seat should not press against the back of the worker’s knees
or lower legs. The seat should fit the size of the employee (not
too large or too small). Workers should keep their feet on the floor, and
they should use a footrest if their feet do not touch the floor.
The chair should also have armrests that allow the worker to support their
arms but that do not interfere with movement, causing awkward postures.
The computer keyboard should
be placed directly in front of the worker, and the chair should be adjusted
so that the elbows are flexed to about 90 degrees (right angle) while using
the keyboard. Wrists should be held in a neutral position (not flexed
or extended) while using the keyboard. If a wrist support is used,
do not press your wrists down on it. The mouse should also be directly
in front of the worker. A computer monitor should be placed at the
worker’s eye level approximately 18 inches away. There should not
be any glare on the computer screen.
Using proper body mechanics will help
prevent injuries both at work and at home. Here are some simple guidelines
about ways to safely perform various activities.
** When preparing to lift an object, bend at your hips
instead of your waist. Lift with your legs instead of your back.
Keep your back straight as you lift.
** When carrying items, keep objects close to your body
(hug).
** Instead of twisting your body to turn, pivot your
feet. This is especially important when you are lifting or carrying
an object.
** When pushing objects, keep them close to your body.
Whenever you are performing any of these
stressful activities, it is important to remember to take frequent breaks
and change positions. Light stretching during these breaks will also
help prevent injuries. Some simple activities that can be done at
work include:
** Gently flex your neck down towards your chest.
Then lean your back and then bend it to each side.
** Gently roll your shoulders forward and backward.
Sit up straight as if you were in the military position. Keep your
shoulders back. Try to maintain this posture throughout all your
daily activities.
** Gently flex your wrist down and hold it. Then
extend your wrist and hold.
** Place your hands on the small of your back.
Keep facing forward and gently lean back until you feel a stretch in your
lower back.
Some general guidelines to remember
when stretching are
1) ALWAYS remember to breathe. Do not hold your
breath while holding a stretch.
2) Perform stretches slowly and smoothly.
3) Do not overstretch. Only move to the point where
you feel a gentle stretch.
4) Try to hold each stretch at least 20-30 seconds.
Repeat 2-3 times.
Some other ways to reduce ergonomic
stresses include:
1) Maintain good posture at all times during all activities.
2) Dress appropriately for the temperature where you
work.
3) Replace flickering lights and rearrange offices where
there is glare on the computer screen.
4) Use ear plugs if excessive noise is a problem.
5) If air pollution is a problem, you may need to wear
some sort of mask to cover your nose and mouth.
6) To reduce contact stresses, cover sharp edges.
If standing on hard surfaces is a problem, try these tips to increase standing
comfort. Wear soft-soled shoes with good arch support or use cushioned
shoe inserts. Stand on padded anti-fatigue mats. Stretch frequently.
The number of repetitive motion
injuries has shown a drastic increase over the last decade. The Bureau
of Labor Statistics reports that sixty percent of all occupational illnesses
are disorders associated with repeated trauma. Carpal tunnel syndrome (CTS)
is the most commonly reported repetitive motion injury. Carpal tunnel
syndrome is named after the carpal bones, eight bones in the wrist, that
form a tunnel-like structure. This tunnel contains flexor tendons
that control finger movement. The tunnel is also a pathway for the
median nerve to provide sensation in the hand. Repetitive wrist flexion
and extension can cause the protective sheaths around the tendons to thicken
or swell. These swollen tendon sheaths then apply increased pressure to
the median nerve. This pressure causes the symptoms of carpal tunnel
syndrome.
Carpal tunnel syndrome is a
problem in many different types of jobs. Some common
occupations that may develop CTS are jobs that involve the use of
vibrating tools, cutting, small parts assembly, finishing, sewing, cleaning,
computer programming, and secretarial work. Treatment for carpal
tunnel syndrome may include surgery or use of anti-inflammatory medicines
and hand splinting. Physical therapists can also help treat and relieve
symptoms of CTS.
The first symptom of carpal tunnel syndrome is often a painful tingling in one or both hands during the night. The fingers may also feel useless or swollen. As symptoms increase, there is often a tingling in the thumb, index, and ring fingers that develops throughout the day. The ability to squeeze may decrease, and strength can also be lost as a result of atrophy of the muscles of the thumb. Some patients with carpal tunnel syndrome also become unable to distinguish hot from cold. Patients may also have difficulty tying their shoes or picking up small objects because their fingers feel clumsy and weak.
The National Institute for Occupational Safety and Health recommends preventing carpal tunnel syndrome by eliminating awkward wrist postures and relieving repetitive hand motions. They also advocate for more frequent rest periods for workers and encourage workplace modifications as previously discussed. Many tools have been redesigned to decrease awkward wrist postures.
** The American Heart Association Heart Walk will be held
Saturday, March 30, at Joe Mack Campbell Athletic complex. For more
information, contact Dr. Herman Strickland at hermax@astate.edu
.
** A 2.1 mile Campus Walk will be held on Friday, April
5. More details will be provided in the April newsletter.
**The Wilson Student Health Center (WSHC) will be hosting
a health fair on March 5 at the Armory. Please contact Marcia Morgan
at ext. 2054 for more information.
** The circuit training program is still being held Tues.,
Wed.,and Thurs. at noon each day in the HPESS weight room. All employees
are invited.
** The WHSC offers finger stick testing for lipid profiles
(total cholesterol, HDL, LDL) for $15.
** March 18-22 is Healthy Eating Week. For more
information about activities planned for this week, email chmiller@astate.edu.
The Arkansas State University Employee Wellness Newsletter is published monthly during the academic year by the College of Nursing and Health Professions. Health questions can be addressed to Dean Susan Hanrahan, Ph. D., ext. 3112 or hanrahan@astate.edu.
Produced by Kimberly McGaughey, graduate student in the
College of Nursing and Health Professions, Physical Therapy Program.