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

Report
Taking care of Yourself
The Office and Beyond
Classified Staff Development Day
March 17, 2004
RSI
Risk Factors
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Repetitiveness
High frequency of movement
Excessive muscular force
Vibration
Awkward posture
Mechanical Stress (direct pressure)
Cold Temperatures
Additional Risk Factors
Specific personal and non-occupational
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Hobbies
Gender
Age
Previous injury
RSIs
Symptoms
• Tightness, discomfort, stiffness, soreness or
burning in hands, wrists, fingers, forearms or
elbows
• Tingling, coldness, or numbness in hands
• Clumsiness or loss of strength and coordination
in the hands
• Pain that wakes you up at night
Preventing Musculoskeletal
Disorders
• Warm up and stretch before starting activities that are
repetitive, static or prolonged.
• Take frequent breaks from any sustained posture every
20 -30 minutes and stretch stiff muscles.
• Respect pain. Change positions or stop whenever
activities cause pain.
• Recognize early signs of the inflammatory process and
treat early.
• Only use splints and wrist supports after instruction by
your physician or therapist.
Posture
• Maintain erect position of back and neck with
shoulders relaxed.
• Use proper positioning during all activities.
• Keep wrists as neutral as possible.
• Avoid bending neck forward for prolonged
periods of time.
• Avoid static positions for prolonged periods of
time.
Task Modification
• When possible, alternate activities frequently
throughout the day.
• Reassess the task setup and look for alternative
methods.
• Avoid repetitive or prolong grip/pretension
activities.
• Avoid tugging, jerking, or pounding with hand.
Tool/ Environmental Modification
• Avoid tools with finger groves, hard plastic handles,
sharp edges or small diameter handles.
• Use power devices when possible.
• Use grips/tape to build up small diameter pens/pencils
for writing.
• Use the longest tool possible for best leverage.
• 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.
Tool/Environmental Modification
• Use carts/ dollies to carry heavy loads.
• Tilt containers or object to avoid bending the
wrist to pick up objects.
Body Mechanics
• Use the largest joints and muscles to do the job.
• Use two hands to lift rather than one, even with
light objects and tasks.
• Slide or push and pull objects instead of lifting.
• Keep reaching to a minimum.
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.
Sitting Postures
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.
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.
Monitor Positions
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.
9. Customize your computer settings.
10. Reduce glare.
11. Take eye breaks and intermittently refocus on distant
objects.
12. Work at a reasonable pace.
Sleeping Posture
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Sleeping Position
Pressure on the back varies
with sleeping position.
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
alignment
Avoid curling wrists.
Sleeping Posture
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Bed Design
Select a mattress firm enough to provide good
back support and alignment.
Avoid basing selection on coil count and design.
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.
Sleeping Posture
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Pillow Selection
Consider your sleeping preferences when
selecting a pillow.
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.
Mattress pads affect the size and thickness of
your pillow.
Life away from Palomar
Gardening
Cooking
Crafting
Musical Instruments
Working Out
Wood working
Handyperson
Cleaning
Surfing the Net
Computer Games
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.
Websites
EHS webpage: www.palomar.edu/ehs
Healthy Computing: www.healthycomputing.com
OSHA: www.osha.gov
Hand Helpers: www.handhelpers.com
Sloat Gardens: www.sloatgardens.com
Office Ergonomics: www.office-ergo.com

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