How ergonomics helps

Ergonomics may prevent musculoskeletal injuries (such as back strain or carpal tunnel syndrome) by reducing physical and mental stress caused by the workstation setup. By focusing on the physical setup of your workstation and the tools you use, you can reduce your chances of injuries. It also is important to evaluate the work process, including job organization, worker rotation, task variety, demands for speed and quality, and the social aspects of work structure and supervision.
Working intensely over long periods of time without taking breaks can greatly increase your risk for musculoskeletal injuries. Taking regular breaks from your work and doing stretching exercises may reduce the risk of repetitive motion injuries. Try taking 3- to 5-minute breaks-or changing tasks-every 20 to 40 minutes.

Office Ergonomics - Home Treatment for Injuries Related to the Workstation

If you have a musculoskeletal injury such as back or neck strain or carpal tunnel syndrome, try home treatment for a few days when you first notice symptoms. These steps are usually helpful in relieving discomfort caused by stress and overuse. Home treatment includes:
Resting the painful area and avoiding or modifying activities that aggravate your pain or discomfort. Return to some daily activities as soon as possible to help maintain flexibility and general well-being. Be aware of any tingling, numbness, weakness, or pain that may indicate an injury.
Using ice to reduce pain and inflammation. Place an ice pack or cold pack over the painful area for 10 to 15 minutes at a time, as often as once an hour. This will help decrease any pain, muscle spasm, or swelling.
Using nonprescription pain relievers. Nonsteroidal anti-inflammatory drugs (NSAIDs), including aspirin (such as Bayer), ibuprofen (such as Advil), or naproxen sodium (such as Aleve), can help relieve pain and reduce inflammation. Acetaminophen (such as Tylenol) can also help relieve pain. People younger than age 20 should not take aspirin because of the risk of Reye's syndrome (a central nervous system complication in children).
Doing gentle stretching exercises to keep flexible and prevent stiffness. These exercises include stretches for your wrist and arm, shoulder, neck, and back.
Examining your workstation setup and workstation tools. Apply the ideas of ergonomics to make sure your workstation and tools fit you and the activity you are doing, and try making changes that will limit any injury.
Maintaining good health habits. Exercise regularly (including aerobic, muscle strengthening, and flexibility exercises), eat a balanced diet, don't smoke, get enough sleep, and lose weight if needed. If possible, reduce stress and tension at work and at home.
Home activities may contribute to workplace injury. For example, doing an activity at home that requires the same repetitive movements as at work may not allow your body time to recover. Also, driving long distances to and from work may contribute to workplace injury. Using special seat covers for added comfort (such as those made of wool or beads), carpooling, or using public transportation may help reduce this added stress.-webmd.com

Best position for your hands while typing

The best position for keying is with your wrist neutral. Your wrist should not bend to tilt your hand up or out to the side.

About laptops and ergonomics

Many people use laptop computers as secondary workstations. You should not use a laptop as your primary computer. Using a docking station that provides an adjustable keyboard can help keep your wrists in a neutral position to reduce stress and strain. If you use a laptop often, try the following to improve ergonomic factors:7
· Take a short break every 20 to 30 minutes. Resting and stretching for 3 to 5 minutes or changing tasks gives your body a chance to recover from working a long time in one position.
· Keep your head and neck in a neutral position and about 18 to 30 inches away from the monitor screen.
· Position the keyboard so that it is at elbow height, and try to keep your wrists relatively straight and your fingers slightly curved while you are working. You may need to use a pillow under your elbows to support your arms if you are sitting on a couch or chair while keying.
· Use an external mouse instead of the small touch pad or trackball that is on the laptop keyboard.
· When you have to carry your laptop with you:7
o Carry only what you need with you.
o Use a carrying case with a padded strap and handle. It's best to put the strap over the opposite shoulder to help distribute the load you are carrying, or to switch hands regularly.
o Use a luggage cart with wheels when possible.
Parents can apply all these ideas when children use a computer. To adjust a workstation for a child, you may want to:
· Make sure the seat is high enough so your child can see the monitor without looking up and so your child's shoulders are relaxed when he or she types. You may want to have your child sit on a thick book, a firm pillow, or a booster seat.
· Use a footstool (or a thick book or a backpack) to support your child's feet if they don't rest comfortably on the floor.
· Use a firm pillow behind your child's back to scoot him or her toward the front of the chair.
· Adjust the keyboard and mouse or other input device to keep your child's wrists straight.
· Avoid glare on the monitor screen.

Ways to improve your workstation

o Many keyboards and keyboard trays have wrist supports to help keep your wrists in a neutral, almost straight position. However, wrist pads are just there for brief rests. They are not meant to be used while you are typing, but some people find they help even during keying. When you type, try raising your wrists from the support so your wrists are in a neutral position. You may want to alternate between resting your wrists on the supports and raising them up. See an illustration of proper hand and wrist positioning for keyboard use.
o You can adjust the tilt of the keyboard. Some people find it more comfortable if the keyboard is flat or tilted slightly down at the top. Try different tilt angles to see what is most comfortable for you.
· A computer mouse or pointing device that does not require a lot of forearm movement or force, such as a trackball mouse or touch pad, is more comfortable than a standard mouse for some people. Other types of pointing devices are also available. See an illustration of proper hand and wrist position for mouse and trackball use for examples.
· A document holder that holds your papers level with your computer monitor, so that as you look back and forth between paper and monitor, your eyes do not need to continually refocus.
· A comfortable room temperature, a relatively quiet area, and sufficient lighting without glare from office lights, sunlight, or the computer screen.
· A telephone headset or speaker phone, so you avoid awkward positions while talking and doing other tasks, such as typing.
· A location for any reference manuals that is close to the center of your workstation, for easy access.

Office ergonomics- tips

· A chair that maintains normal spinal curvature. A supportive chair:
o Is adjustable, so that you can set the height to rest your feet flat on the floor. Keep your feet supported on the floor or on a footrest to reduce pressure on your lower back. Some people like to sit in a slightly reclined position because it puts less stress on the back, although this may increase stress on the shoulders and neck when you reach for items.
o Supports your lower back.
o Has adjustable armrests that allow your elbows to stay close to your sides. If you are not comfortable with armrests, move them out of your way. It is still important to keep your arms close to your sides even if you choose not to use armrests.
o Has a breathable, padded seat.
o Rolls on five wheels for easy movement without tipping.
· A computer keyboard and keyboard tray that allow comfortable typing or keying.
o Your keyboard should be at a height that allows your elbows to be open (bent no more than 90 degrees) and close to your sides.
o There are many variations for keyboard design, including split, curved, or rotated keyboards. A small scientific study has shown that using alternate keyboard designs can reduce tendon stress in the fingers and wrist. If you notice hand, arm, or neck discomfort, your employer may have different keyboard styles for you to try; different people find different styles work best for them.

Let's improve our workstations...!

To improve your workstation , choose workstation tools that fit your personal physical and comfort needs, such as:
· A desk or work surface:
o Large enough to accommodate papers, reference manuals, and other workstation tools, but arranged properly to access items easily.
o At a height that allows enough space for your knees and thighs to comfortably fit under the desk.
o That is not shiny.
· A computer monitor that is:
o Clear and easy for you to see without leaning forward or looking up or to one side.
o At a height where the top of the screen is at eye level, or within 15 degrees below eye level.
o Less than an arm's length away from you.
o Protective against eyestrain, which may lead to vision problems and headaches. For example, glare guards are available either as part of the monitor or to be placed over the monitor screen. Plasma screens also have less glare than other monitors.

Musculoskeletal injuries

Ergonomics may prevent musculoskeletal injuries (such as back strain or carpal tunnel syndrome) by reducing physical and mental stress caused by the workstation setup. By focusing on the physical setup of your workstation and the tools you use, you can reduce your chances of injuries. It also is important to evaluate the work process, including job organization, worker rotation, task variety, demands for speed and quality, and the social aspects of work structure and supervision.
Working intensely over long periods of time without taking breaks can greatly increase your risk for musculoskeletal injuries. Taking regular breaks from your work and doing stretching exercises may reduce the risk of repetitive motion injuries. Try taking 3- to 5-minute breaks-or changing tasks-every 20 to 40 minutes.

Carpal Tunnel

“The treatment for Carpal Tunnel Syndrome in its early stages is often directed at decreasing the inflammation of the tendons. The most common treatment without the use of drugs or injections is a “cock up” night splint which keeps the wrist in a neutral position during sleep, to prevent the normal bent position which often occurs during dreaming which puts pressure on the nerve.

This helps a CTS sufferer sleep better. Symptoms often worsen at night because the position of the hand is at the same level of the heart while lying down and fluid accumulates in the soft tissues within the canal. Patients do NOT wear a splint 24 hours a day —-this is another fallacy and can cause other physical problems. We DO encourage them to change their routine in the future and rest from repetitive activities. “Other options to treat mild symptoms include the use of non-steroid anti inflammatory drugs (NSAIDS) like Ibuprofen or Advil.

“There is a small amount of medical data that suggests high doses of Vitamin B6 may be helpful, acting as a physiological diuretic to decrease the swelling of the tendon sheaths. This shouldn’t be confused with other diuretics, such as those taken by heart patients. “An injection of corticosteroids such as cortisone within the carpal tunnel itself can relieve pain quickly by reducing tendon swelling. This “frees up space” to allow more room for the median nerve in the carpal tunnel and frequently, that resolves the problem.

However, this is a limited treatment option, and I recommend no more than two injections, about 6 months apart. “For patients whose symptoms don’t respond to these conservative treatments and those with a significantly positive nerve conductive study I recommend a minor surgical procedure called endoscopic carpal tunnel release to relieve the pressure on the nerve. This is a painless and very effective treatment.

Tips to improve your workstation:

· Arrange your work so you can sit or stand comfortably in a position that does not put stress on any specific area of your body. You should be able to keep your neck in a neutral position and minimize the need to look up or to the sides continuously while you are working.
· Eliminate most movement from your waist. Keep the workstation and workstation tools within reach without having to lean, bend, or twist at the waist frequently.
· Vary postures if possible.
· Take 10- to 15-second breaks frequently throughout your task. For example, look away from your computer monitor, stand up, or stretch your arms. Short breaks reduce eyestrain and buildup of muscle tension.
· Stretch your body by getting up out of your chair and stretching your arms, shoulders, back, and legs. When you are sitting, shrug and relax your shoulders.
· Maintain good health through regular exercise, proper nutrition, not smoking, and following prescribed treatment for any other health conditions you may have. Exercise has been proven to be an effective method of preventing back and neck pain.
If you do similar work or activities at home, be sure to apply these principles there as well to eliminate any cumulative effect of repetitive motions.

What kinds of injuries occur in the office?

Most problems that occur in the office are caused by physical stress, such as prolonged awkward positions, repetitive motions, and overuse. These injuries can cause stress and strain on muscles, nerves, tendons, joints, blood vessels, or spinal discs. Symptoms include fatigue and hand, wrist, arm, shoulder, neck, or back pain. You may also be at risk for conditions such as tendinopathy and bursitis, which are caused by overuse and repetitive motions. Ultimately, physical stress decreases your overall well-being, may cause chronic health problems, and uses up your sick time.
You may be at greater risk for workplace injuries if you have other health conditions, such as arthritis or mental or emotional stress.

Purpose of Office Ergnomics

Injury and illness are common in the workplace and costly to both you and your employer. Not only do they reduce your quality of life, but they also reduce your ability to be efficient and productive. In one study, over half of employees who used computers for at least 15 hours per week in their first week of a new job reported musculoskeletal problems.Most job-related injuries are caused by falls, repetitive movements, awkward postures, reaching, bending over, lifting heavy objects, applying pressure or force, or working with vibrating tools. Office ergonomics can help you be more comfortable at work while reducing stress and injury caused by awkward positions and repetitive tasks.
Office ergonomics focuses on your workstation arrangement-the placement of equipment such as your desk, computer monitor, chair, computer keyboard, mouse, and telephone. An ergonomic evaluation examines:
Your workstation setup, relative to your posture, length of time in a position or doing a particular task, types of movements, or repetition of movements.
Your job surroundings, including the work surface, lighting, noise level, temperature, and humidity.
Your job tools. This includes any device used to perform your job duties, such as a computer mouse or scanning machines.

What is ergonomics?

Ergonomics is the study of how your body interacts with your environment when you perform a task or activity. Ergonomics often involves arranging your environment-including equipment, tools, lighting, and how you do a task-to fit you and the activity you are doing. Office ergonomics focuses on arranging your work environment to fit your needs while you do your job.
When your workstation is set up properly, you may be less likely to have problems such as headaches or eyestrain, possibly reduce neck and back pain, and perhaps prevent conditions such as carpal tunnel syndrome that can be related to repetitive activities. Whether or not your workstation is causing physical problems, a workstation that is properly set up can increase your productivity and quality of work life.

Using Computer Doesn't Increase Risk Of Carpal Tunnel Syndrome, Study Finds

Using a computer at work doesn't increase your chances of developing carpal tunnel syndrome, according to a study published in the June 12 issue of Neurology, the scientific journal of the American Academy of Neurology.

"We wanted to do this study because conventional wisdom says that using a computer increases your risk of developing carpal tunnel, but few studies have been done to see how often carpal tunnel actually occurs in computer users," said study author and neurologist J. Clarke Stevens, MD, of the Mayo Clinic in Rochester, Minn.
Stevens said most of the studies showing that repetitive motion causes carpal tunnel involve workers in meatpacking plants or other industrial jobs, not computer users.

This study examined 257 employees at the Mayo Clinic in Scottsdale, Ariz., who used a computer frequently in their jobs. "Many of the computer users in the study had experienced feelings of numbness or 'pins and needles' in their hands, but the percentage who actually met the medical criteria for carpal tunnel syndrome was similar to other estimates of how often carpal tunnel occurs in the general public," Stevens said.

For the study, researchers sent a questionnaire to employees who used computers for much of their jobs, such as secretaries and transcriptionists. They reported using the computer for an average of six hours per day. Of the 257 people studied, 30 percent said they had experienced pins and needles sensations or numbness in their hands.
Those people then completed a questionnaire on carpal tunnel symptoms and a diagram to show where their symptoms occurred to determine whether they met the clinical criteria for carpal tunnel syndrome. Twenty-seven people met the criteria, or 10.5 percent of the original study group.
Stevens said those who had symptoms of numbness or tingling but did not have carpal tunnel had mild symptoms that occurred briefly. Some may have had problems with another nerve in the arm, the ulnar nerve. Carpal tunnel affects the median nerve.
The researchers then tested the nerves of those who met the criteria to see if electrodiagnostic laboratory tests would confirm the diagnosis.

The nerve conduction studies confirmed the diagnosis in nine people, or 3.5 percent of the 257 study participants.
"These percentages are similar to percentages found in other studies looking at how often carpal tunnel occurs in the general population -- not just computer users," Stevens said.
The researchers also found no significant differences between the computer users who had carpal tunnel and those who did not.

"They had similar occupations, number of years using the computer and number of hours using the computer during the day," Stevens said. "So there were no differences that might point to computer use as a factor in causing carpal tunnel." Stevens said the results shouldn't be interpreted to mean that the repetitive motions involved in using a computer can never lead to problems for people.

"There are a lot of aches and pains associated with using a computer," he said. "We just found that, at least in this group, frequent computer use doesn't seem to cause carpal tunnel syndrome." Additional studies with large groups of people should be done to see if these results can be confirmed, Stevens said.

Organizations that can help with work related illnesses

Occupational Safety and Health Administration (OSHA), U.S. Department of Labor
200 Constitution Avenue, N.W.
Washington, DC 20210
Phone:
(202) 693-19991-800-321-OSHA (1-800-321-6742)
TDD:
1-877-889-5627
Web Address:
http://www.osha.gov

The Occupational Safety and Health Administration (OSHA) provides information on hazards at the workplace and worker safety.

National Institute for Occupational Safety and Health (NIOSH)
200 Independence Avenue, S.W.
Suite 715-H
Washington, DC 20201
Phone:
1-800-35-NIOSH (1-800-356-4674)
Fax:
(513) 533-8573
Web Address:
http://www.cdc.gov/niosh

The National Institute for Occupational Safety and Health (NIOSH) conducts research and makes recommendations for the prevention of work-related injuries and illnesses. NIOSH also provides information to the public.

American Physical Therapy Association
1111 North Fairfax Street
Alexandria, VA 22314
Phone:
1-800-999-2782(703) 684-2782
Fax:
(703) 684-7343
Web Address:
http://www.apta.org

The American Physical Therapy Association provides information and education to the public about physical therapy and how it is used to treat certain conditions.

What is carpal tunnel syndrome?

Carpus is a word derived from the Greek word "karpos" which means "wrist." The wrist is surrounded by a band of fibrous tissue which normally functions as a support for the joint. The tight space between this fibrous band and the wrist bone is called the carpal tunnel. The median nerve passes through the carpal tunnel to receive sensations from the thumb, index, and middle fingers of the hand. Any condition that causes swelling or a change in position of the tissue within the carpal tunnel can squeeze and irritate the median nerve. Irritation of the median nerve in this manner causes tingling and numbness of the thumb, index, and the middle fingers, a condition known as "carpal tunnel syndrome."

Key points to preventing CTS

Many health conditions and diseases make you more likely to get carpal tunnel symptoms. But if you exercise, maintain a healthy weight, control other health conditions such as arthritis and diabetes, and avoid smoking, you can help prevent carpal tunnel syndrome.
Arranging your activity and work space using ergonomic guidelines can help prevent carpal tunnel syndrome. Office ergonomics focuses on how a workstation is set up, including the placement of your desk, computer monitor, paperwork, chair, and associated tools, such as a computer keyboard and mouse. The same ideas can help you arrange your position for other daily activities.
Proper body mechanics are key to preventing carpal tunnel syndrome.
Evaluate your daily routine for activities that increase your risk of carpal tunnel syndrome.
Take frequent breaks from activities to rest, stretch, change positions, or alternate with another activity.

Carpal Tunnel Syndrome Overview

Carpal tunnel is a disease of the hand characterized by numbness, tingling, pain, and weakness. The disease typically affects the thumb, index, and middle fingers and is often particularly troublesome at night. A major nerve, specifically the median nerve, travels down the arm and enters the hand through the carpal tunnel, which is located in the central part of the wrist. In people with carpal tunnel syndrome, pressure in the carpal tunnel is higher than in unaffected people, and median nerve irritation occurs.

Many conditions can cause increased pressure within the carpal tunnel and lead to carpal tunnel syndrome. Carpal tunnel syndrome was first described with broken wrists. A broken wrist can cause bleeding and swelling within the carpal tunnel leading to increased pressure within the carpal tunnel. Most people with carpal tunnel syndrome have no identifiable cause. It affects almost 5% of the population and is most common in middle-aged women. Carpal tunnel syndrome is diagnosed based on the complaints of the individual combined with physical tests and often electrical studies. No single test is definitive for diagnosis of carpal tunnel syndrome. Instead, the person's complaints and test findings together lead to its diagnosis.

How Is It Diagnosed and Treated?

Did you ever wake up and your hand is still asleep — all numb and giving you pins and needles? That's what it can feel like to have CTS. One way to tell if you have CTS is to check if your pinky is also numb. It won't be in a person with CTS. A doctor who suspects CTS will listen to the person's symptoms and then do a wrist examination. By tapping on the person's wrists, the doctor is often able to tell whether the problem is CTS.

A brace or splint can help mild cases of CTS. It is usually worn at night and keeps a person's wrists from bending. Keeping the wrist straight opens the carpal tunnel so the nerve has as much room as possible. Resting the wrist will allow the swollen tendons to shrink. Medicines like ibuprofen can also help reduce the swelling.

In more severe cases, your doctor may recommend cortisone to reduce inflammation and swelling in the carpal tunnel. This medicine is given by a shot, or injection. When the symptoms of CTS have improved, the doctor may suggest the person do wrist exercises and make changes that can prevent further problems, such as repositioning the computer and keyboard.

If none of these treatments help, the person may need surgery to release the pressure on the median nerve. This surgery takes less than an hour and usually doesn't require a stay overnight in the hospital. Very few people are permanently injured by CTS. Most can get better and take steps to prevent the symptoms from returning.

· Many health conditions and diseases make you more likely to get carpal tunnel symptoms. But if you exercise, maintain a healthy weight, control other health conditions such as arthritis and diabetes, and avoid smoking, you can help prevent carpal tunnel syndrome.
· Arranging your activity and work space using ergonomic guidelines can help prevent carpal tunnel syndrome. Office ergonomics focuses on how a workstation is set up, including the placement of your desk, computer monitor, paperwork, chair, and associated tools, such as a computer keyboard and mouse. The same ideas can help you arrange your position for other daily activities.
· Proper body mechanics are key to preventing carpal tunnel syndrome.
· Evaluate your daily routine for activities that increase your risk of carpal tunnel syndrome.
· Take frequent breaks from activities to rest, stretch, change positions, or alternate with another activity.