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Early Intervention

Why is it that when a warning light comes on in our car or truck, we immediately pick up the phone and call our mechanic? Are you maintaining your car better than you are maintaining your body?

Musculoskeletal symptoms are our body’s warning lights. Discomfort, pain, numbness, tingling, a reduction in the ability to move, or swelling are a few of the most common indicators that tell us that we should change our direction.

One of the main reasons that MSIs are important to understand is that these types of injuries can slowly or quickly escalate from minor discomfort to serious symptoms that impact all aspects of your life. In as little as 6 weeks, MSI symptoms can progress from signs or symptoms to structural changes in your soft tissue.

That’s why putting your hand up early and getting help on (supervisor, safety) or off the job (family physician, physical therapist), will help ensure that your symptoms are temporary and that you can keep your body on the road.

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Back Building Blocks

• Do you ever stop and think that nearly every move you make relies on a healthy back? Ask someone who has had a back problem and they probably remember having difficulty doing simple tasks like brushing their teeth or tying their shoes.
• Since close to 80% of us will suffer back pain in our lives, learning how to work safely and prevent back injury is essential.
• Our spines are made up of a few important building blocks.
• Bones in our spine support our body weight and protect the nerves.
• Discs (in between the bones) act as flexible shock absorbers and spacers for the nerves to exit the spinal cord
• Ligaments hold the bones together and protect us when we try to move too far
• Muscles protect the structures in our back. Some produce movement while others provide stability.
• On a scale of 1-10, is your spine built on a rock solid foundation or is it soon to be a leaning tower?

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The Mouse Trap Of Ergonomics

It’s hard to believe that 20 years ago, computers weren’t used much at work and the mouse had only recently been invented (1984). Today, using the mouse is a fundamental part of the workday. Unfortunately, intensive use of these or other secondary input devices can be a source of discomfort or pain. Hopefully, our advice will keep you from feeling the pain of the mouse trap.

BEWARE the mouse “trap”

• Do you have a love/hate relationship with your mouse?
• Do you have more quality contact time with your mouse than your spouse?
• Here are the fast facts on this workplace pest.

Get a grip

• Your mouse position and set-up dictates your shoulder and wrist posture.
• Your work habits can make the problem worse.
• Park your wrist in ‘neutral’ and relax your grip on the wheel.
• Inhale, exhale, repeat as necessary.

The wedge or the putter?

Standard mice fit most people’s hands and meet the demands of day to day computing. However, if you’re a high intensity computer user or have discomfort, alternative input devices can help you minimize the stress on your wrist and arm.

Shadow puppets

Once you understand that repetition and awkward postures can lead to discomfort – what can you do to manage? Stretching and exercises can help to ease the tension in overworked muscles.

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Warm-Ups

Ergonomics is about fitting your job to you so that you don’t get injured. But some jobs require a lot of stress, strain or awkward postures. If you think of it, a lot of sports could be classified as ergonomic nightmares!

But in most organized sports, the first thing everyone does is warm-up, then a few drills and then they play the game. Have you ever asked yourself why you or your kids do these activities in this order?

Warm-ups are a great way to get the blood flowing and remind our body that it is time to get moving.

Doing exercises, drills or movement patterns specific to your sport or work (example squats) are a great way to remind your body how to move safely.

Is your body work ready or are you skating on thin ice?

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Use it Right

Regardless of the workstation layout, we must treat our body well. Every day, each of us makes many decisions as to how we get the job done.

You wouldn’t overload your car like the owner in this picture just to speed up your home renovation – so why would you do this to your back or shoulder on the job?

Consider your own personal physical limits when planning your work each day.

• Plan and make sure you have the right tools for the job – where and when you need them.
• Ask for help when needed.
• Plan your work and recognize when the primary risk factors (high force, awkward postures, static postures or repetition) may occur. Then, talk to your workmates and find a better way.
• If you think that something isn’t feeling right – tell someone. You’re probably not the only one.

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Repetition

• If you watch the sports news, you will often hear of athletes that suffer from injuries. In a lot of cases, this is due to the fact that they repeat the same type of motion practice after practice and game after game. Tennis elbow, golfer’s elbow, jumper’s knee are just a few of the common sports injuries.
• Think of a rope sliding back and forth over an edge. If you keep repeating the motion, the rope can get worn and frayed.
• As industrial athletes, injuries to muscles and other soft tissues happen when one part of the body is overused hour after hour, workday after workday.
• And since we don’t have an off-season, it’s doubly important that we find ways to reduce the stress on our body and ensure our body is able to recover during our work day.

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Primary Risk Factors

Research has identified specific risk factors that correspond to an increased likelihood of developing pain or injuries at work. The three most common risk factors should be minimized whenever possible:

Risk Factor 1: Force and Working Distance

• Loads are magnified when held away from our bodies.
• The weight of our body is a significant load when leaning forward.

Risk Factor 2: Awkward Postures

• Working in awkward postures can lead to muscle imbalances and joint damage.
• Do you feel balanced when you work or do you feel the overloaded in one body part?
• Simple tactics like positioning your work between waist and shoulder level can pay immediate dividends.

Risk Factor 3: Static Postures

• Contracting a muscle for more than 20 seconds without rest reduces blood flow, accelerates fatigue and can cause discomfort.
• Do you ‘push through’ to get the job done or do you pace yourself?

The Worst Case. All of the above.

• When there is more than one risk factor, the likelihood of an injury dramatically increases.

As a start – scan your workplace for tasks that involve a lot of force and awkward postures. Chances are you will find pain or injuries nearby.

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Microbreaks

Microbreaks? As in stop working? For even a few seconds? Don’t be a wimp! Back when I started on the job… .

Microbreaks are an interesting idea. The aim is to take short but frequent breaks before fatigue builds up to the point where you have to take a break due to fatigue or discomfort. Even breaks as short as 10 seconds can be beneficial and allow your muscles time to recover.

If you have ever worked out a gym, you understand the need to take short breaks in between your sets. Microbreaks are the ‘release valves’ that will protect your body.

One of the common things you see in workplaces is congratulations when someone pushes through a break, lunch, or extra hours to finish a difficult task.

If you truly value safety, respecting your own physical limits and allowing time for our body to recover while you are on the job is another one of the cornerstones of MSI prevention.

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Back Injury Risk Factors

• Back injuries can come from many different causes.
• While causes can range from your fitness level to stress, there are some factors you can look for every time you start a task.

1. DISTANCE * – The farther away an object is from our body, the greater the pressure on our back. The combination of the weight of the object plus the hidden weight of our body (arms and torso) can add up to a problem for our back (* Number 1 Risk Factor).
   Your goal: Keep the load as close to your body as possible.
2. HEIGHT – When lifting an object from ground level, most of us have trouble keeping good back posture. Lifting a heavy object with a flat or slouched back decreases low back stability. 
   Your goal: Store heavy objects above knee height and use carts or other tools to manage the work height.
3. TWISTING – Due to the structure of the discs (shock absorbers), twisting makes them weaker.
   Your goal: Move your feet when lifting and carrying rather than twisting. Check the layout of your work area to eliminate or minimize twisting.
4. HIGH REPETITION and lifting are a bad combination. Fatigued muscles can lead to bad posture and poor technique.
   Your goal: Warm-up prior to starting, work at a sustainable pace and take frequent breaks.

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Hip Mobility

• When you think of your back, think of it as if you were building a house.
• Your hips and pelvis are the foundation, your spine is the frame, and your muscles and ligaments are the internal and external supports (drywall, plywood). Without all of these pieces, the house may not hold up under harsh conditions.
• Similarly, if your hips don’t move freely, your foundation (hips) will tilt or tip when working at low levels. With your foundation unstable, your back is likely to be in a bad position to weather the tasks and conditions that you place on it during your workday.
• Hip flexibility and core stability work together to keep your foundation and frame in stable and balanced. If your hips are mobile, it’s a lot easier to get lower (see the top row of pictures) with the back in good position. However, if either is missing, the other will compensate and can lead to poor back posture and eventually pain or strains (bottom left picture).
• If you want to have a healthy back, your number one aim should be to make sure that you can keep a neutral posture of the spine in everything that you do.
• Understanding what you can do today to keep your core stable and your hips mobile will help ensure you are living in a fortress rather than a shack.

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Core Stability

• Did you know? After your first back injury, you are three times more likely to suffer another back injury?
• But Why? At the root of most back injuries are poor postural and movement habits.
• Hip mobility and core stability are two key principles that work to keep the back healthy.
• A neutral spine, supported on all sides by healthy, strong muscles, is what constitutes ‘core stability’. The back is 16 times stronger in a neutral S-shaped position than when out of this proper alignment.
• When you watch athletes perform a sport, watch their torso. The elite athletes are able to maintain good body and spine position (spine is in neutral position) no matter what their competitors or terrain throw at them (see photo).
• Balancing balls, wobble boards and many other training tools have recently become popular. They are all aimed at helping people strengthen their core, in order to help them perform at a higher level, more efficiently and safely.
• Whether it’s at work or play, being able to maintain a neutral back posture with good stability is an essential step to maintaining a healthy back.

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Static Posture- Can Staying Still Hurt Me?

• If 100 or 1000 repetitions is too many, is one working posture too few? YES!
• Even standing for a long time in optimal posture like a ‘BeefEater’ can cause discomfort and pain.
• The muscles that help us with posture are the hardest workers in the body. They turn on and off as we move from position to position. But, if we stay in one position for too long, they can get tired and sore.
• Other parts of our back can also become weaker when we stay one position for long periods.
• If you find that yourself working in one posture for long periods of time, get creative to find ways to change your posture, even for a short period. Standing versus sitting, using something to sit on versus kneeling, widening your stance or finding something to lean on temporarily can give you a leg up on this ergonomic enemy.

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Awkward Posture

• Why is it that we can lift 100 pounds in one position but only 10 pounds in another?
• The key is that when our body is poorly positioned, muscles controlling our joints are not at their strongest length.
• Short or long muscles are weaker and have to work much harder than when using our muscles in good posture.
• Working harder (more force) means that your muscles are closer to their maximum and more likely to get strained.
• Try holding your hands over your head like the guy in the picture for two minutes. Your upper back muscles (in a shortened position) will quickly remind you to always look for ways to bring work into our comfort zone (between knees and chest).
• If your job requires that you work in awkward postures, look for ways to raise or lower your work in order to make it easier.
• If you can’t, find ways to take short, frequent breaks.

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High Force - It does not have to be heavy to hurt you

• Force is involved every time someone develops an MSI. After all, if nobody moved, nobody would get hurt! BUT – high force doesn’t have to be 100 pounds, it just needs to be more than your working tissues can take in any one position
• Face it, you’re not surprised when someone gets injured lifting something 100 pounds. But sometimes we act surprised when someone injures their shoulder lifting or twisting something overhead (even something 10 lbs).
• Should we be surprised?
• The key is that in both cases, it is simply that the force (10 or 100 lbs) exceeded the person’s strength in that position.
• The good news is that if you take a second to ‘fit’ your work to use your stronger muscles, your risk of injury will be much lower.

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Stronger than Muscle - Working Smart

Have you ever heard of the saying: “Engage your brain before putting mouth in gear”?

Putting your brain in gear before starting your work can save you a lot of pain and strain. Ask:

• Do you know what you are supposed to do?
• Do you have all of the tools where you need them?
• Are there any obstructions that you can clear to make the job easier?
• Put your ‘Ergo’ hat on and think – there must be a simpler way!

Simple solutions like raising your work off the floor, taking a few extra minutes to find a cart, a dolly, or a forklift can save you a few minutes or a sore back for weeks.

As always, our muscles only get stronger when they are used. Shift your gears and try a couple of ‘brain’ repetitions today!

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Ergonomic Basics: Microbreaks

Microbreaks are an important component of workplace health. Muscles become stressed if asked to perform repetitive tasks or hold static positions for too long during the work day. Microbreaks allow a change of position, different muscle use, stimulate blood flow and can help reduce the risk of injury or discomfort. Microbreaks can last a few minutes or just a few seconds, but your body will thank you for them!

Try some of the following microbreaks to reduce build up of stress to your joints and muscles during the work day.

At The Computer

• Regular ‘palms down’ typing and mousing posture is a non-neutral position. It requires wrist and forearm work to maintain, and can result in fatigue over long periods.
• Neutral posture for the wrist and forearm is ‘palms sideways’ resting on the 5th finger side of your hand as shown at right.
• Unwind into this low risk posture whenever you’re composing your thoughts, reading, or anytime you’re not mouse clicking or typing.

Back Basics

• Try the ‘why me’ stretch to counteract forward hunching over the computer.
• Stretching backwards for a few seconds every 10 or 15 mins will give your back a break.
• Close your eyes for an extra relaxation boost!

Alternating Tasks

• To further reduce repetitive muscle work during the day, alternate your work tasks so that you do at least 5 minutes of work using different muscles each hour.
• If you’re busy on the computer, stop every hour and do 5 minutes of filing or check voice mails so your ‘computer muscles’ get a break.
• If all your work is computer-based then alternate applications so you do an hour of spreadsheet work alternated with 5 minutes of replying to email, etc.

Natural Microbreaks

• Natural microbreaks happen in the day without you planning them, but you can encourage them as well…
• Try printing to a printer outside your office so you have to get up or take a short walk to get documents.
• Drink water during the day, it’s healthy and you’ll need to get up from your desk to refill and take bathroom breaks.
• Try walking to a co-worker’s desk to get information rather than calling or emailing.
• Leave your office and take a short walk at lunch time.

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Mouse Use - Rid Yourself of Pests

Look for these small critters hiding out near your mouse. Just start using your mouse and watch them come out of the woodwork, threatening your mouse and your hand’s health. We’ll give you tips on how to eradicate these pests.

1.Handus Hoveramus

Known for having fingers suspended over the buttons only pouncing to click and creating static tension in the hand and forearm muscles. Can also infect keyboards.

Eradication Tips:

Rest your fingers on the buttons (if you rest them lightly the buttons shouldn’t click)
Slide your hand forward on the mouse slightly – it doesn’t have to be your fingertip on the button
Consider a different type of input device e.g. trackballs which give your fingers a place to rest without clicking

2.Mouse Stranglers and Mousus Liftalot

These predators also lead to significant tension in the hand and particularly the thumb. Often associated with intense work styles and / or a feeling of “running out of mouse space”.

Eradication Tips:

Adjust your mouse speed settings – a more sensitive mouse needs less space.

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Ergonomics Defined

The International Ergonomics Association (IEA) has the following definition “Ergonomics (or human factors) is the scientific discipline concerned with the understanding of interactions among humans and other elements of a system, and the profession that applies theory, principles, data and methods to design in order to optimize human well-being and overall system performance.”

What does it mean for you?

• It means we need to look at the whole system (your tools, the materials that you handle frequently, your work schedule and work flow) to help make sure there is a match between the job demands and the abilities of the workforce.
• Good work design reduces musculoskeletal injury (MSI), errors, and enhances productivity.
• Good work design also ensures anyone (large or small) can do the job without increased risk of injury.
• Making sure that your work fits you well (environmental changes) is important but it is just as important to make sure you use your tools and body properly (behavioral changes)!

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Hand and Wrist Health - Keyboards and Mouse

Human hands are unique and one of our greatest assets. Can you imagine not being able to work with your hands? Unchecked, signs and symptoms of wrist discomfort can progress to severe pain that impacts every part of your life.

Common signs and symptoms in the hand include discomfort, stiffness, numbness, tingling, redness, and weakness.

Some of the most common reasons that we develop problems with our wrists and hands are:

• Wrists bent upwards or to the side when typing
• Using repetitive sideways wrist movements with the wrist bent backward when using the mouse (awkward postures)
• Using our wrist as an anchor point, resting it down on a hard surface when using the mouse or keyboard (contact stress)
• Overloading of one hand (and arm). For example, accountants, graphics designers and CAD technicians do over 80% of their work with their right hand (extremely high number pad and mouse use).
• Using the keyboard or mouse with awkward postures of the fingers (e.g. see the picture on the bottom right).
• Working with the thumbs bent backward and with the pinkie fingers raised are more common than you may think
• Not giving our wrists and hands time to rest throughout the day
• It can be difficult to modify the work that we do in our job. However, we can control when we take breaks, when we alternate between desk work and other work and our posture throughout the day.

Take a look at our ‘Microbreak’ guide to get a few suggestions on how to give your hands a break

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Monitor Positioning and Your Eyes

Q: What exactly is the ideal monitor height?

A: Monitors should be set so that the top of the screen is roughly at eye level when you are sitting up straight.

Why? – Relaxed posture for the human eye is 15˚ below the horizon and we all slouch now and then, so before you know it your relaxed eye is focused in the middle to upper 1/3 of the screen….and that’s where most of our work is.

How? – Raid your photocopy room and prop your monitor up on packages of paper if it’s too low, or pull out those phone books from underneath if it’s too high.

Q: How far away should your monitor be positioned from your eyes?

A: It depends on your vision, if you catch yourself leaning forward or squinting to view the screen it’s too far away and you need to pull it closer!

Why? – Your head weighs as much as a bowling ball! When you lean it forward to squint at a monitor your upper back and shoulder muscles pay the price!

How? – Pull your monitor closer! … with the advent of flat screens everyone seems to push their monitor farther away to regain desk space, but that has spawned a generation of ‘leaners’ with sore necks and upper backs! If you can’t part with the debris on the front of your desk to bring your monitor closer to you, then try keeping your chair tucked in close to the front of the desk so you bring yourself closer to the monitor.

Q: Won’t a close monitor bother my eyes or project ‘radiation’?

A: Those worries about monitor radiation from CRTs were resolved years ago, and flat screen technology is totally different and much easier on the eyes. If you find the monitor is too bright or it bothers your eyes to have it close try adjusting the brightness and contrast. (But don’t get too close – minimum recommended distance is 16”).

How? – Those little buttons on the bottom front of your monitor case adjust the screen brightness and contrast. It might take a bit of trial and error, but once your monitor is set for your vision your eyes will thank you!

Q: What if I wear bifocals or progressive lenses?

A: Bifocal wearers typically look out of the bottom of the lens to view the monitor so to avoid tipping your head up to view the screen, set the top of the monitor 3” -4” below eye level.

How? – Lower your monitor as much as possible. If you’re still too high try the following tips: Sneak your chair up a bit to get your eye level above the top of the monitor OR position the work on your screen a few inches lower. You’ll lose a bit of screen area but your neck and shoulders will thank you!

TIPS:

Your monitor should be lined up directly in front of you so that you don’t have to twist your neck to view it.
You should take regular 20-20-20 vision breaks to rest your eyes if you spend long hours in front of the computer – every 20 minutes take a 20 second break and refocus your eyes on something at least 20 ft away. (It works just as well to close your eyes for 20 seconds, but then folks might think you’re sleeping on the job!)

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Office Posture Do's and Don'ts

Awkward posture slowly creeps up on us.

If you go on a mission searching for awkward postures like leaning on your elbows, you are probably going to be disappointed if you go first thing in the morning.

BUT, if you take a look around your workgroup around the mid-afternoon ‘crash’, you will probably find your co-workers melting into their desk.

Our bodies aren’t meant to stay in one position all day. So, once our stabilizing muscles get fatigued, we start to ‘melt’.

Call it what you want, but melting, slouching, head forward posture and leaning our elbow on the desk are all related to the fact that we are spending too much time in one place (our desks!).

Encourage your co-workers to take microbreaks and stretch breaks. Or at least, get away from the computer at lunch. (And if you don’t take lunch, you may want reconsider after you check your posture by mid-afternoon!)

Be on the look-out for these simple to solve habits and risk factors.

And remember the definition of insanity, “… doing the same thing over and over again and expecting a different result.” Ben Franklin’

When are you going to change your habits?

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Monitor Do's and Don'ts

As you go out on your next ergo reconnaissance mission, be on the look-out for monitors that are trying to escape or evade being seen.

Some monitors tend to migrate and make a run for the edge of the desk, while others climb on top of piles of paper, books, or monitor risers until they touch overhead storage areas.

The golden rules for monitor position are:

Monitors shouldn’t be positioned so that you have to move or rotate your neck in order to see the content on the screen.
This means your monitor should be inline with your keyboard and;
The top of the screen should be the same height as your eyes (exception: multi-focal lens wearers should position the monitor low enough so that they satisfy the first rule).
As you wander your office, be on the lookout for these mischievous monitors. If you see a monitor that has fallen out of line with the keyboard, consider encouraging the owner to rein it back in.

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Phone Use and Taking Care of Your Neck

Have you noticed that as the office evolves, our desks fill up with more and more tools aimed at helping us work faster and faster?

Too bad we only have two hands…

Cradling the phone handset between the ear and shoulder while writing or typing on your computer is a quick way to cause strain on your neck.

If you frequently use or someone in your office frequently uses the phone this way, consider alternatives. Using a speaker phone, a hands free headset or your hand all reduce the stress on your neck and upper back. At a minimum, push away from your computer and use one hand to hold the handset and one hand to write on paper.!

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Be Pro-active with Your Pain.

We love Ben Franklin’s definition of insanity, “… doing the same thing over and over again and expecting a different result.”

Many of us ignore the gradual aches and pain, expecting them to magically disappear. You need to change what you are doing if you want to improve that ache, pain, tingling, numbness or reduced range of motion.
If you hear someone in your workgroup or workplace talking about their pain, try and help point them in the right direction.

There are lots of ways to get help:

Tell them to talk to their supervisor or site safety representatives.
Encourage them to have their work habits and workstation layout assessed.
Encourage them to talk to a practitioner familiar with musculoskeletal disorder development (physio, athletic or massage therapists, sports medicine doctors – Chiropractor or GP).
What’s MOST IMPORTANT is that your co-worker put their hand up and do something. Discomfort and pain can lead to more serious and long term conditions.

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Strong Foundation

Of course, one of the biggest factors that can lead to back pain is simply the amount of time that we spend sitting EVERY day.

We sit for in our car during our commute, sit at work, sit on the couch and at our home workstation. Sit, sit, sit, sit, sit. Obviously our body wasn’t designed to sit for days, months and years on end.

So, what can you do? The key to protecting the back is understanding that we need to find a better balance for our back and the stresses that we put on it.

Exercises are a great way to build back strength, flexibility and endurance. For example, yoga and Pilates promote strengthening muscles that support spine in a neutral posture.

Core stability exercises (e.g. theraballs, Bosu ball, floor exercises) are also great ways to strengthen the muscles that support our spine.

Hip mobility exercises (e.g. floor exercises, Yoga, Pilates) – specific stretches and exercises for hips and thigh muscles which can cause muscle imbalances and impact the function and posture of the low back
Microbreaks and stretch breaks – If you spend 8 hours on the computer, shouldn’t you at least give your back a break for a few seconds? Try to get up from your workstation as frequently as possible. Doing a back bend is a great way to “rebalance” your back if you have been working for a long time. Installing microbreak software like WorkRave is a great way to develop good habits.

Stand rather than sit – Try to incorporate brief standing task and breaks into your work day. Walk to the photocopier, stand to answer the phone, or just stretch back in your chair periodically for a change of position.

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Set Your Chair, Support Your Spine

In the office, our aim should be the same as if we were pounding down a mogul run. That is, our spine should be neutral, balanced and stable.

In the office, our chairs and how we use them have a major impact on whether we are able to achieve this.
For instance, did you know that sitting bolt upright is NOT the best position for your back? Ideally you should have your chair back slightly reclined (we’re not talking La-Z-Boy). If you sit slightly back from vertical then gravity will keep you pressed back into firm contact with your chair backrest. If you sit bolt upright, the minute you shift your weight slightly forward to reach for your keyboard or mouse, gravity tries to push you over into a hunched posture…..and usually gravity comes out the winner!

Use the following tips to make sure your chair is a good fit:

• Are your hips shifted to the back of the seat?
• Are your feet comfortably flat on the floor?
• Is there 2”-4” of space between the back of your knees and the back of your leg?
• Do you have good contact between your back and the chair backrest?
• Is the inward curve in your low back supported by your chair?
• As the pictures show on the right, you can support your back safely in many seated positions. The key is to set up your work area and chair so that you can reach everything while sitting in a well supported posture. It doesn’t matter how well your chair fits, if you lean forward out of it to squint at your monitor that is too far away, then all bets are off!

Try to eliminate the factors that pull you into a slouched posture, and then stand and stretch regularly – your back will thank you!

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Neutral and Balanced Posture

One of the most important cornerstones of back care is ‘neutral’ posture. Neutral posture is when the spine has an inward curve in the low back (lumbar curve), a slight outward curve in the mid back (thoracic curve) and an inward curve in the vertebrae of the neck (cervical curve).

This S-shape is the natural curve of the spine and is the position in which the back is the strongest (16X stronger than when slouched in a C-shape) and the one where we are least likely to injure ourselves.

Look for this ‘power position’ in the way athletes use their backs. Watch elite golfers generate power from their S-curve while you hack away with a hunched over ‘C’ shaped back. ‘S’ for Strong and ‘S’ for safe!
Whether you are at work or play, the aim should be to keep the spine stable and in ‘neutral’.

Remember when we talk about spine shape: S – STRONG! C – Crumbling!

Don’t just take it from us. Join a yoga, Pilates, or ski clinic and your instructors will reinforce that this is the posture where we are the strongest, most efficient and most stable.

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Building Blocks of Your Back

Our backs are quite simply amazing!! Consider the feats of physical excellence that humans can achieve, most of which are impossible without a healthy back.

Since close to 80% of us will suffer back pain in our lives, learning how to work safely and prevent back injury is essential to our health, wellness and livelihoods.

Our spines are made up of a few important building blocks.

Our spine is created out of bones called vertebrae which help support our body weight and are designed specifically to protect our nerves and spinal cord. Since the bones at the bottom support more weight, they are bigger.

Discs are positioned in between each vertebrae and act as flexible shock absorbers and spacers which allow room between the bones for the nerves to exit the spinal cord.

Ligaments hold the bones together and protect us when we try to move too far.

A complicated network of muscles both stabilizes the back as well as allowing us to move into a myriad of different positions.

Back injury and pain commonly occur when one of these 4 systems is continually overstressed. Whether it’s a disc, a ligament or a muscle, the problem can usually be tracked back to the way we use or misuse our body on a daily basis.

On a scale of 1-10, is your spine built on a rock solid foundation or is it soon to be a leaning tower?

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Office Ergonomic Stretching

As we all know, awkward and static postures, long work days (repetition) and the fact that our muscles are working at low but constant levels can lead to discomfort.

If you’re like most people working at the computer, you will probably have felt the burn in the shoulders or the ache in the forearm or wrist at some point in your working career.

Generally, all of the physical (and other) stress in our life can add up to a point where pain and discomfort creep in.

When we look at the build up of stress on the body from using input devices, it’s little wonder that discomfort or injury could be the result. There are a few simple stretches that can go a long way to giving your tired muscles time to recover and to help release the tension.

As always, stretching and exercises should NOT be painful. The pictures on the right are simple stretches meant to encourage bloodflow, tissue flexibility, decrease tension, and primarily – just to get you to stop chasing the mouse around for a few seconds!!!

Finally, remembering that we need to find a sustainable work/rest balance for our muscles is very important.

This article was
written by ErgoRisk

Mouse Types and Purposes

While standard mice fit most people’s hands and meet the demands of day to day computing, there are some circumstances where alternative input devices can be beneficial.

One of the most important things to realize is that newer input devices are designed to address specific user needs.

A few of the common types of alternative input devices and their purpose follow:

• Vertical mice – position the wrist into a neutral (handshake) position, decreasing stress on the wrist and forearm.
• Contoured mice – position the wrist closer to a neutral position (somewhere between hand flat on the desk and the handshake position)
• Trackball – designed to allow the user to move the ball rather than the whole device (typically reduces reaching, repetitive wrist motion, good for limited mouse space)
• Left/Bilateral mice – designed for left hand use or to allow the user to switch between right and left handed mouse use.
• Central – some newer devices are designed to be positioned near the centre of the bottom of the keyboard. Generally, the aim is to reduce reaching and wrist motion.
• Graphics tablets – highly specialized devices, typically used for users working in graphics applications.

This article was
written by ErgoRisk

Mouse Use - What to avoid

It’s quite interesting, when you watch someone play a sport, everyone uses a different technique. The same goes for using the mouse.

Do you perform the “Vulcan death grip” on your mouse? Or do you find yourself chasing your runaway mouse to the back of the desk?

Many of us have little idiosyncrasies that we have picked up over our years of chasing the mouse around the desk.

In the end – there isn’t one way that everyone should hold the mouse but there are some habits that you should try to avoid.

1. Avoid using the mouse with the wrist bent to the side. Ideally, you should be able to draw a straight line through the forearm and through your index/middle finger.
2. Similarly, your wrist should be in a straight line if you look at it from the side. Avoid using the mouse with your wrist bent upward.
3. Avoid resting the underneath of your wrist on the desk (or the wrist rest) and pivoting your wrist like a windshield wiper. This puts pressure on the Carpal Tunnel and can lead to discomfort in your wrist or hand.
4. Avoid over gripping your mouse. Some people squeeze their mouse like they are doing hand exercises.
5. Watch your mouse hand when you are working in a mouse intensive program – do you ‘relax’ your hand when you aren’t using the mouse or are you hovering (continuing to hold the mouse with your hand muscles still tense)

This article was
written by ErgoRisk

Earliest Intervention

In business, we do performance reviews, business reviews, and project reviews. They help us identify strengths and weaknesses and help us understand where we need to go in order to get better. One of the key features that make up the foundation of a healthy and ergonomic workplace is managing discomfort EARLY - before symptoms become constant.

Take a second and score yourself on the scale at the bottom of the page. Use your score to identify what you need to do to achieve your healthy ergonomic vision for the future.

• If you have symptoms, what do you need to do about them?
• Do you want to end this year in less pain than you are in now?
• If your work tasks are aggravating your symptoms, do you know what to do and who to contact? Within your company, start with your supervisor, HR, or a safety representative.
• If you have had symptoms for a while, have you discussed it with your health care professionals?
• Have you ever put your hand up to see what resources your company will provide to help you?
• If you don’t know why you have symptoms or what to do about them, where do you think you will end up on the scale below at the end of this year? What’s your plan to do better?

This article was
written by ErgoRisk

Laptops and Ergonomics

If you look at anyone in your office at a laptop workstation, which of the following should you see?

• Hips positioned comfortably to the back of the chair
• Low, middle and upper back supported by the chair back
• When looking at their back, an imaginary line from their ear to their hips should show a slight recline
• Upper arms hanging vertically, with elbows relaxed comfortably at the side of the body
• Head positioned directly over the keyboard so that he/she can see the three point font spreadsheet on their 15” screen

While laptops are fantastic productivity enhancers, this benefit sometimes comes at the expense of worker comfort.

The good news is that some simple, inexpensive changes can enhance both comfort and productivity. The number one thing to do is to find a way to allow you to use a keyboard separate from your screen. Docking stations or external keyboard and mice will help you to minimize the impact of using a laptop in the office.

This article was
written by ErgoRisk

Laptop Ideas

Isn’t technology awesome! With wireless networks, longer lasting laptop batteries, Google, 24/7 shopping, online chatting and role playing games, we can spend more and more time on our computers…Yahoo!!!!
Or maybe that should be Yeouch?

Do you ever get ‘in’ to something online at home and then all of a sudden you look up and it’s a couple of hours later?

Whether it’s melting into the couch, stretching out on the floor or using your laptop at the kitchen table, the equation is simple:

Lots of time + awkward postures = discomfort (or worse).

The most important things to remember when you are working at home are to try and keep your back supported in good posture and to avoid staying in one position for long periods of time.

Another easy fix is adding an external keyboard and mouse allows you to raise your laptop so the top of your screen is closer to eye level and to bring your input devices as close to elbow height as possible.

This article was
written by ErgoRisk

Driving and Distractions

Ergonomics is based on the science of fitting our life to our physical and mental capabilities and limitations. When it comes to physical abilities, our muscles tend to provide us with an inside voice that tells us whether we are close to our limits (whether we listen to them or not is another issue altogether).

When it comes to using our brain, it’s not as black and white. Over the past few years, researchers have focused on ‘reaction time’ to determine how distracted and impaired we can become when we are driving. At any given moment, we make decisions as we are distracted by road signs, conversation in the car (or on a cell phone), and other electronic devices or displays (radio, DVD, organizer).

It’s interesting because all of us have a line that we hopefully don’t cross – drinking and driving. What’s interesting is that research has found that drinking and driving, driving exhausted, dialing and driving and texting and driving can all have the same effect on our decision making capabilities and reaction times. (If you have ever driven behind someone on their cell phone, this isn’t a surprise.)

Not surpisingly, many companies and cities are creating policies directing workers to eliminate distractions (cell phones, texting, computer use while driving).

What’s your plan or do you need to have a wake-up call before you change your habits?

This article was
written by ErgoRisk

Head Position Matters

How is your ‘paperless’ office working for you?

If you’re like most office dwellers, it may seem that the volume of paper has actually increased. If you frequently transcribe, edit or refer to documents while working on your computer, it’s important to be aware of your head and neck posture.

Did you know the human head weighs approximately 5 kg (11 lbs)?

It’s funny. We wouldn’t go to a gym and hold a 10 pound weight out in front of us for 4 hours a day so why do we do it at work and act surprised when our neck gets sore? Working with the neck twisted and the head leaning forward (such as when referencing documents lying flat on the desk) can result in soreness in the muscles that support the weight of the head. Ideal solutions put your documents inline with your monitor and tilted toward you. (i.e. book holder, inline document holder). Doing this helps us to sit in our chair without needing to lean forward or working with our neck bent.

This article was
written by ErgoRisk

Travelling With Ergonomics

Whether you are commuting or on the road for the majority of the day, do you ever just stop and think – what the heck is in all of these bags?

Shouldn’t we be carrying a lot less considering the miniaturization of all of our devices? Isn’t this supposed to be a wireless, paperless business world?

But if you’re like most people, you probably carry not one bag but two or three to work. What do your shoulders and back think about this?

Whether you’re hitting the road to work or on a business trip, take the time to realize that more isn’t more – it’s just more of a pain in the back and neck.

Next time you’re carrying that heavy bag(s) around:

Ask yourself – what is essential and what can be left at home or the office (especially if you have taken your bags home and not opened them)?
If you are constantly packing a laptop back and forth and you have a home and work computer – look into whether your company allows you to log-in remotely or use a USB drive instead.
Consider a wheeled bag for your laptop and/or files. While this does reduce the weight on the spine and the shoulder, it can also tempt us to carry around more and more stuff. This is fine until we have to carry our case up a couple of flights of stairs. The pulling up motion with our shoulder behind the body is a no-no. If the files are essential and stairs and curbs aren’t a problem, they are worth considering. But it’s important to be aware of the potential issues.
Consider a back-pack. This keeps the load balanced on your back. But remember, you still have to lift it to get it on and wear it correctly. Generally, we recommend that our children’s backpack not weigh more than 10-15% of their body weight. Do you lead by example? Pull out your scale and see if you need to put your bags on a diet.

This article was
written by ErgoRisk

Your Ergonomic Wallet

There is a classic Seinfeld episode where George gets picked on for carrying his ‘Costanza’ wallet. He carried so many receipts around in his thick, massive wallet, that at one point his back leaned to one side when he sat down. He even resorted to stacking napkins beneath his other pocket to level himself. Suprisingly (not!), he ended up with a sore back… What do you do with your wallet when you drive?

The good news is that most of us don’t sit on our wallet when we drive. But it’s often the small details that we forget when we are in a rush. Most of us take the time to get comfortable in our chair before the workday starts. Do you take the same time before you get out of your driveway?

Taking the time to put your back in ‘neutral’ while driving is essential. Neutral posture happens when your hips are at the back of your seat, and your low back is supported comfortably. The combination of long commutes and road trips, coupled with poor low back posture and vibration from your vehicle is as good as a GoogleMaps itinerary to the land of the Soreback Blues. The bottom line is that before you start any commute – start with your back in mind.

This article was
written by ErgoRisk

Office Safari (Part 3)

Offico Spinus Reclinusmaximus

Distinct behaviours:

This squiggly species is singled out for their ability to significantly change shapes throughout the work day. These creatures are known to appear erect in the early morning, only to slowly contort into slinky, slouchy postures by the middle of the afternoon.

Habitat

Many of these creatures spend their full workdays in their personalized ‘cubicle’ habitat. Some also exhibit ‘nesting’ behaviour, staying seated for long periods after the majority of others have left the great indoors.
Also known to like focusing closely on their keyboard when hunting and pecking for keys.

Known weaknesses:

Known to experience significant pain in the low back and other points along their spine. Secondary pain found in the shoulders from over-reaching to the mouse and keyboard
Also known to suffer from headaches and occasional symptoms in the arms.

How to ease their pain:

Gently push their chairs in close to their workstation to help hold them upright. Use any means possible to coax these creatures out into the open every few hours (more often is better).

This article was
written by ErgoRisk

Office Safari (Part 2 – watch out for these guys!)

Offico Craniamus Vulturiens

Distinct behaviours:

• These unique creatures are best known for their ability to touch their nose to their monitor while sitting in their chair.

Prey:

• Eight point font (or less) and documents sitting on their desk.
• Also known to like focusing closely on their keyboard when hunting and pecking for keys.

Known weaknesses:

• Commonly known to suffer from significant discomfort in the neck and upper back.
• Also known to suffer from headaches and occasional symptoms in the arms.

How to ease their pain:

• Simple solutions such as adjusting the screen higher, making sure that the font is big enough and bringing documents inline with the monitor (tilted toward these creatures is best) are some simple solutions to ease their suffering.

This article was
written by ErgoRisk

Use It Right - Office Equipment Can Only Do So Much

• Are you set-up for a let down?
• Do you own your workstation or does it own you?
• Take responsibility for your posture and your workstation set-up. Remember that even with the most ergonomically designed workstation – your actions will determine how you feel. Treat your body well, keeping the arms in close and reclining slightly in the chair.
• Take brief breaks whenever possible.
• Be careful which postures you invest in.
• What are you going to do to help yourself today?

This article was
written by ErgoRisk

Keyboard History

The first typewriter was mass produced in the 1870’s. The original QWERTY layout minimized frequently used pairs of keys from being positioned side-by-side. When adjacent keys were pressed in close succession, they tended to jam on each other. The QWERTY layout was, in fact, an attempt to increase typing speed.

Current keyboards don’t have the same mechanical obstacles of typewriters. However, the QWERTY layout has endured.

Interestingly, with the evolution from typewriters to computers, mice and numeric keypads have been integrated in a desire for increased speed. For some workers, their layout can contribute to fatigue and discomfort.

Our greatest challenge is that we spend too much time sitting, alternately keying and mousing. The type of key layout is much less important than using proper postures and taking frequent microbreaks to interrupt awkward, static postures day after day after day after day…

This article was
written by ErgoRisk

Defining Ergonomics

The International Ergonomics Association (IEA) has the following definition

Ergonomics (or human factors) is the scientific discipline concerned with the understanding of interactions among humans and other elements of a system, and the profession that applies theory, principles, data and methods to design in order to optimize human well-being and overall system performance.-Unknown Author

This information will set a foundation for the scope and importance of ergonomics as it is applied to the office environment. Important ergonomic (safety) risks are explained and workstation users are reminded that they need to use their workstation properly.

What Does It Mean For You?

It means we need to look at the whole system (furniture, hardware, software, work environment, work schedule) to help fit the workstation environment to the needs of the office user.
There are internationally established standards for how a workstation should be designed to accommodate most users.
Making sure the workstation fits you well is an important start (environmental changes) but the next step is making sure you use it properly (behavioral changes)!

This article was
written by ErgoRisk

Activity in the Day - Get Yours

 Take a Break, Get the Blood Pumping

In addition to taking microbreaks throughout the day to interrupt sustained postures, make sure you use your breaks to step away from your desk whenever possible.

Your body is designed to move.

In the 1800’s, 90% of the population received enough physical exercise in the normal working day to stay physically fit. Today, the figure is less than 2% (ParticipACTION).

Make movement (exercise) part of your workday by getting out for walks at breaks and lunch.

Eat lunch away from your desk to change your surroundings.

This article was
written by ErgoRisk

And the Award for Best Posture Goes to…

All of the above... at least almost all of them.

There is not one perfect posture. Change your posture frequently. Look around your office. There are probably very few people sitting up perfectly straight.

There are a couple of simple things you can do to create different ergonomic sitting positions:

• Check your chair and see if the back rest or chair can go into a ‘floating mode’. Typically this is done by adjusting a tension adjustment knob located underneath the front of the chair or a “back lock” lever on the side (Ohhh!!! So that is what it’s for!)
• Even if you can’t do this, change your chair adjustments throughout the day, stand up when you can, or even occasionally sit forward on your chair.

Saskatchewan Ergonomics Legislation

Below you will find a list of the Saskatchewan Ergonomics Legislation that you should be aware of.

Lifting and handling loads

78(1) An employer or contractor shall ensure, where reasonably practicable, that suitable equipment is provided and used for the handling of heavy or awkward loads.
(2) Where the use of equipment is not reasonably practicable, an employer or contractor shall take all practicable means to adapt heavy or awkward loads to facilitate lifting, holding or transporting by workers or to otherwise minimize the manual handling required.
(3) An employer or contractor shall ensure that no worker engages in the manual lifting, holding or transporting of a load that, by reason of its weight, size or shape, or by any combination of these or by reason of the frequency, speed or manner in which the load is lifted, held or transported, is likely to be injurious to the worker’s health or safety.
(4) An employer or contractor shall ensure that a worker who is to engage in the lifting, holding or transporting of loads receives appropriate training in safe methods of lifting, holding or carrying of loads.
4 Oct 96 cO-1.1 Reg 1 s78.

Standing

79(1) Where workers are required to stand for long periods in the course of their work, an employer or contractor shall provide adequate anti-fatigue mats, footrests or other suitable devices to give relief to workers.
(2) Where wet processes are used, an employer or contractor shall ensure that reasonable drainage is maintained and that false floors, platforms, mats or other dry standing places are provided, maintained and kept clean.
4 Oct 96 cO-1.1 Reg 1 s79.

Sitting

80(1) Where, in the course of their work, workers have reasonable opportunities for sitting without substantial detriment to their work, an employer or contractor shall provide and maintain for their use appropriate seating to enable the workers to sit.
(2) Where a substantial portion of any work can properly be done sitting, an employer or contractor shall provide and maintain:
(a) a seat that is suitably designed, constructed, dimensioned and supported for the worker to do the work; and
(b) where needed, a footrest that can readily and comfortably support the worker’s feet.
4 Oct 96 cO-1.1 Reg 1 s80.

Musculoskeletal injuries

81(1) In this section, “musculoskeletal injury” means an injury or disorder of the muscles, tendons, ligaments, nerves, joints, bones or supporting vasculature that may be caused or aggravated by any of the following:
(a) repetitive motions;
(b) forceful exertions;
(c) vibration;
(d) mechanical compression;
(e) sustained or awkward postures;
(f) limitations on motion or action;
(g) other ergonomic stressors.
(2) An employer or contractor, in consultation with the committee, shall regularly review the activities at the place of employment that may cause or aggravate musculoskeletal injuries.
(3) Where a risk of musculoskeletal injury is identified, an employer or contractor shall:
(a) inform each worker who may be at risk of developing musculoskeletal injury of that risk and of the signs and common symptoms of any musculoskeletal injury associated with that worker’s work; and
(b) provide effective protection for each worker who may be at risk, which may include any of the following:
(i) providing equipment that is designed, constructed, positioned and maintained to reduce the harmful effects of an activity;
(ii) implementing appropriate work practices and procedures to reduce the harmful effects of an activity;
(iii) implementing work schedules that incorporate rest and recovery periods, changes in workload or other arrangements for alternating work to reduce the harmful effects of an activity.
(4) An employer or contractor shall ensure that workers who may be at risk of developing musculoskeletal injury are instructed in the safe performance of the worker’s work, including the use of appropriate work practices and procedures, equipment and personal protective equipment.
(5) Where a worker has symptoms of musculoskeletal injury, an employer or contractor shall:
(a) advise the worker to consult a physician or a health care professional who is registered or licensed pursuant to an Act to practise any of the healing arts; and
(b) promptly review the activities of that worker and of other workers doing similar tasks to identify any cause of the symptoms and to take corrective measures to avoid further injuries.
4 Oct 96 cO-1.1 Reg 1 s81.

Shift work and constant effort and exertion

82 Where a worker works shifts or a worker’s work demands constant and uninterrupted mental effort or constant and uninterrupted physical exertion, an employer or contractor, in consultation with the committee, shall:
(a) assess the risks to the worker’s health and safety of the worker’s work;
(b) inform the worker of the nature and extent of the risks mentioned in clause (a) and the ways to eliminate or reduce those risks.
83(1) An employer or contractor, in consultation with the committee, shall identify any tasks that involve a potentially harmful visual demand on a worker.
(2) An employer or contractor:
(a) shall take all practicable steps to reduce the harmful visual demand of those tasks;
(b) shall inform the worker of the risk of performing those tasks;
(c) shall advise the worker to consult a physician or an optometrist if any persistent vision impairment, disability or visual strain results from performing the tasks;
(d) where a worker cannot attend a consultation mentioned in clause (c) during the worker’s time off work, shall permit the worker to attend the consultation during normal working hours without loss of pay or other benefits; and
(e) where a worker cannot recover the costs of a consultation mentioned in clause (c), shall reimburse the worker for the costs of the consultation that, in the opinion of the director, are reasonable.
4 Oct 96 cO-1.1 Reg 1 s83.

This article was
written by ErgoRisk

The Perfect Fit - Setting Your Chair

Chairs dictate what posture we are in for the majority of every day, week and year. Surprisingly though, few of us spend any time setting our chairs up to fit our body.

Take a few minutes to complete the following scavenger hunt:

• Find the instructions for your chair. The instructions are often attached underneath the seat pan.
• Figure out what type of chair you have and find the chair manual online.
• Print a copy of the following document PDF
• Take a few minutes and walk through the exercise to find that perfect fit.
• Sit back and relax, you are now on ‘comfort island’.

This article was
written by ErgoRisk

Microbreak Reminders

Microbreak Reminders

Give your body a break by changing positions regularly. This means moving in the opposite direction regularly for brief periods of time.

If you are having trouble creating some good habits, you can set-up reminders in your calendar program or look for natural cues to remember to take a break (e.g. stand up each time the phone rings).
Still not working for you? There are some great free software products that can be installed on your desktop to provide reminders. Two worth mentioning are:

WorkSafe Sam:

• WorkSafe Sam “Stretch Prompter” is a desktop tool that provides stretching tips to help reduce eye and muscle strain for office workers. (www.worksafebc.com)

WorkRave:

• WorkRave is a program that assists in the recovery and prevention of Repetitive Strain Injury (RSI). The program frequently alerts you to take micro-pauses, rest breaks, measures your mouse use (in meters!) and can help you set and keep daily limits.(www.workrave.org)

Of course, check with your IT department before loading any software on your computer.

This article was
written by ErgoRisk

Taking charge of your health - what can you do at work?

It is important to understand how to properly manage your workday to minimize the risks of discomfort and injury. Personal habits can go a long way to success or failure when dealing with workplace discomfort.

Put Your Hand Up & Get Help:

• What should you do when you experience discomfort?
• A change is needed if you want your pain to go away.

Don’t Take it Sitting Down:

• Our body is not meant to sit for long periods of time.
• Get out of your chair at every opportunity.

Microbreak Software:

• Do you need help reminding yourself to get up and move around?
• There are some great software solutions that can help encourage good habits.

Take a Break:

• Don’t work through breaks and lunch.
• Your body needs to move.
• Use your breaks to get out of your office.
• Eat lunch away from your desk.

This article was
written by ErgoRisk

Right Wrists!

Wrist Revelations

If you have a keyboard tray and you know how to type without looking at the keyboard, see if your keyboard tray can tilt forward. Tilting your tray forward 5-10 degrees will help to put your wrist in ‘neutral’ (from a side profile).

If you ‘anchor’ your wrist to your desk while typing, flatten the legs on the back of your keyboard to improve your wrist posture. This helps you to avoid typing with the wrists bent backward.

Make sure that you have the right equipment and accessories. If you can’t stop yourself from resting your wrists on your desk, use a wrist rest.

REMEMBER: Wrist rests are to be used when RESTING, not all of the time!

LOOK for wrist rests that are comfortable (e.g. gel) and not too high. Consider ‘ergonomic input devices’ (keyboard, mice) that promote a neutral/straight wrist angle. Ergonomic keyboards help by eliminating bending the wrist to the side while typing. Vertical mice help put your wrist in neutral (handshake) posture and eliminate anchoring. Doublecheck that your elbow height and keyboard height are approximately equal – helping to minimize awkward wrist postures. Adjust your mouse settings so that you can cover the majority of your screen without re-positioning your mouse.

This article was
written by ErgoRisk

Kids Ergo - Equipment and Set up Tips

Pint-sized Ergonomics

Let’s keep this simple: Adult furniture does not fit kids. Poorly set-up work and play environments can lead to MSI or discomfort in adults or children. On the whole, adults and children continue to spend more and more time in front of computers and video game stations. We want and need to ensure that our kids play safe.

Here are some simple tips to help:

• When setting up your child’s computer, buy children’s furniture OR furniture that has adjustable legs (example – IKEA table top and adjustable legs) . Click HERE for more info.
• Make sure the keyboard and mouse are on the same surface and at your child’s elbow height.
• Consider purchasing keyboards or trackballs that are kid-sized.
• Purchase a height adjustable monitor and lower the monitor as much as possible.
• Provide a chair that can adjust in height so that it will continue to fit them as they grow.

What can you do in the short term?

• Provide flat cushions for your kids to sit on so that their elbows are at the same height as the table.
• Put pillows behind your kids back to push them forward and to support their back.
• Provide your kids with a footrest (e.g. phone books, a box) so that they can sit with their back and feet supported.

This article was
written by ErgoRisk

Kids and Backpacks

A pain in the backpack.

As your kids prepare for their march back to school, take a second to consider the following:

One recent study identified that over half of children carried loads heavier than recommended (>15% of body weight; American Physical Therapy Association). The same study found that 1/3 of these children reported significant back pain requiring treatment or time away from activities or school.

If you see any of the following, your child’s backpack may be too heavy:

• Their posture changes when wearing the backpack
• They struggle when putting on or taking off the backpack
• They report pain, tingling or numbness when wearing the backpack
• The pack is more than 15% of their body weight (recommended maximum)

Before they head out the door, do the following five-point check:

1. Are they wearing both straps?
2. Does the backpack rest over the middle of the back? (not slouching below their hips)
3. Can the child put on and take off the backpack without difficulty?
4. Is there anything in the bag they don’t need to be carrying?
5. Are the heaviest items toward the bottom of the pack and closest to their low back?

This article was
written by ErgoRisk

Wrist Care

Our wrist and hand muscles work best when they are in ‘neutral’ position. Our office jobs have become so specialized and repetitious that even seemingly minor movement habits and awkward postures can add up over time and lead to discomfort or injury. Here are some of the most common issues that we see:

• Working with the wrists resting on the desk when using the keyboard or mouse.
• Resting on the wrists AND working with the wrists bent backward when typing or using the input device.
• Anchoring the wrist to the desk then using the wrist like a windshield wiper when using the mouse.
• Resting the wrist and base of the palm on the desk or desk edge when typing or using the mouse.
• This leads to pressure on the carpal tunnel and promotes poor wrist posture (see picture)
• Working with the wrists bent to the side when using a conventional keyboard or mouse for a high percentage of the day.

When the wrist is bent backward or the palm rests on a desk edge or hard surface, friction is created between the tendons, their protective sheath and the bones and ligaments of the wrist. Think of it as a string rubbing over the corner of a desk. Over time, the string can become hot and frayed. Similar reactions may occur when we work repetitiously with the wrist in awkward posture. This can lead to wrist and hand injuries over time.

Ergo Tip: To protect your wrists and hands, consider installing ‘microbreak’ software such as WorkSafe Sam or Workrave.

This article was
written by ErgoRisk

Keyboard and workspace set up tips

The golden rule for any workstation is to ‘Fit your workstation to you’. First get yourself comfortable in your chair, (hips and back supported, elbows at 90 degrees at your side), and then bring the work to you.

• your computer, documents and other office tools should slide forward and be positioned to fit you so that you can work in this comfortable position
• bring your keyboard toward you to touch your fingertips
• bring your monitor close enough and high enough that you don’t need to move your head or neck to view your work

Laptops

If you are working off of a laptop at home, the number one item on your wish list should be an external keyboard and mouse. If you don’t have these, your body is in a catch-22. Either your head must look down at the screen or your shoulders hunch up to reach the keyboard.

An external keyboard and mouse will allow you to raise your monitor and keep your input devices close.

• For shorter individuals, keyboard trays are an essential piece to the puzzle. Simple, sliding keyboard trays can position your keyboard and mouse 3” lower, allowing a significantly more relaxed posture than working with the keyboard on the desk.
• For taller people, finding ways to lift/raise your desk or monitor can be the simple fix to help you find a perfect fit.

This article was
written by ErgoRisk

Home Office - What to look for in a chair and desk

How is your $99/hand me down steno chair working out for you? And that office desk that was an ‘unbelievable deal’? Are the words ‘you get what you pay for’ still ringing in your ears? 

Your home office furniture doesn’t need to be expensive, it just needs to fit you and feel comfortable.

The two largest purchases you will make for your home office will be your desk and your chair.

As you are putting your wish list together, here are a few of the chair features to consider understand:

• Height adjustability
• A seat that lets you slide your hips to the back of the seat without the front of the seat touching the back of your knees
• Height adjustable backrest with a contour that supports your low back
• Easy adjustments for tilting the backrest and the seat
• Easy adjustments allowing you to change positions throughout the day (e.g. a rocking mode – not locked)

If you are purchasing a desk, consider the following questions:

• Do you need space for a computer and a place to read and write on your desk?
• When you sit in your chair, is your desk top significantly higher than the bottom of your elbow? If so, make sure that you have a way to put your keyboard and mouse at a lower height (height adjustable desk or a keyboard and mouse tray)
• Don’t forget the kids! If you’re not the only one using the home office, more adjustable furniture will allow everyone to be comfortable.

This article was
written by ErgoRisk

Good Posture - Rate Youself

Good posture is a good habit that contributes to the well-being of the individual… Conversely, bad posture is a bad habit. The ideal alignment of the body may not be attainable in every respect, but it is the standard toward which efforts to attain it are directed. – Kendall, McCreary and Provance, 1993.

 The greatest thing about posture is that we control our posture and postural habits.

• Do you know what good posture is?
• Do you use good or bad posture?
• Do you squeeze the phone between your ear and shoulder or hold it to your ear with your hand?
• Do you slouch in your chair or do you slide your hips to the back of the seat every time you sit down?
• Do you lean on your elbow rather than sitting back in your chair?
• When you look back on the last year, how do you rate yourself? What can you do to improve this year?

This article was
written by ErgoRisk

2 Levels = Big No-No!

The keyboard and mouse belong together on the same level. Some furniture designers make this difficult to accomplish. 

The picture on the right is a classic example of a relatively modern computer workstation with the mouse on the desk and the keyboard at a lower level.

If you put your hand on this person’s right shoulder, you would feel their muscles working overtime. As well, the weight of their arm is supported by their wrist on the desktop. Over time, this can contribute to discomfort.

Take a moment and check your workstation – are you on the level?

Sometimes the answer is changing a keyboard tray; sometimes it’s putting the keyboard and mouse at the desk level. 

This article was
written by ErgoRisk

Working breaks to keep the blood pumping

Don’t Take it Sitting Down

The bulk of our work tasks require us to sit. Static positions are not particularly healthy for our backs since sitting puts increased pressure on the tissues in our spine.

Take every opportunity to get up and move around as part of your work tasks.

Try these:

Stand up while you are talking on the phone.
File papers far enough away that you must get out of your chair.
Don’t call or email people in your office, go and visit them.
Locate your printer outside your office or work space.
Drink lots of water…
Occasionally get out of your chair when in long meetings.
Stand up while reading or reviewing printed documents

This article was
written by ErgoRisk

Monitor Setting Tips for Glare and Positioning

Q: Won’t a close monitor bother my eyes or project ‘radiation’?

A: Those worries about monitor radiation from CRTs were resolved years ago, and flat screen technology is totally different and much easier on the eyes. If you find the monitor is too bright or it bothers your eyes to have it close try adjusting the brightness and contrast. (But don’t get too close – minimum recommended distance is 16”).

How? – The buttons on the bottom front of your monitor case adjust the screen brightness and contrast. It might take a bit of trial and error, but once your monitor is set for your vision your eyes will thank you!

Q: What if I wear bifocals or progressive lenses?

A: Bifocal wearers typically look out of the bottom of the lens to view the monitor so to avoid tipping your head up to view the screen, set the top of the monitor 3” -4” below eye level.

How? – Lower your monitor as much as possible. If you’re still too high try the following tips: Sneak your chair up a bit to get your eye level above the top of the monitor OR position the work on your screen a few inches lower. You’ll lose a bit of screen area but your neck and shoulders will thank you!

TIPS:

• Your monitor should be lined up directly in front of you so that you don’t have to twist your neck to view it.
• You should take regular 20-20-20 vision breaks to rest your eyes if you spend long hours in front of the computer – every 20 minutes take a 20 second break and refocus your eyes on something at least 20 ft away. (It works just as well to close your eyes for 20 seconds, but then folks might think you’re sleeping on the job!)

This article was
written by ErgoRisk

Right Tools for the Job

Make sure that you have the right tools to do your job safely, and make sure your tools are adjusted correctly. Without the right tools (chair, desk, input devices), it can be very difficult to put yourself in a position to work without adding unnecessary stress to the body. Based on what you know, take a second and score yourself using the scale at the bottom of the page. Take a look around. What is stopping you from working in a ‘neutral’ or relaxed working posture?

• Is it your laptop pulling you in until your nose touches the 9 point font?
• Is it your monitor positioned too far away? Too high? Too low? To the side?
• Is it your mouse trying to escape across the desk because it doesn’t fit on your keyboard tray?
• Is it your chair? Or is it the fact that you haven’t changed a setting on the chair since you moved in?
• Is it your documents sitting on your desk pulling you so that you sit like a pretzel for part of your day?

Some solutions are simple (e.g. monitor height, position) and others are more difficult (e.g. desks, keyboard trays). 

This article was
written by ErgoRisk

Organizing Your Desk for Ergonomics... and Efficiency

Your desk layout, work tasks and work flow impact the postures that you use during the day. Rather than adapting your body to a poorly set-up workstation, set up your work to fit your body and work habits.

Take a few moments to look at how your desk is organized:

Have your keyboard and mouse mysteriously taken a trip across your desk?
Is your phone in another area code?
Test your reach zones while sitting comfortably in your chair:

Zone 1

Keep your elbows at your side, and sweep your forearms and hands side to side. You should be able to touch anything that youOr

frequently

use (typically keyboard, mouse). If you can’t, bring them closer.

Zone 2

Straighten your elbows and reach forward with your arms. Without leaning forward with your body, sweep your arms side to side and in front of you. Anything that you use

occasionally

(i.e. calculator, phone) should be within reach. Remember to reposition your equipment if your tasks change significantly during your workday.

Zone 3

Get up and out of your chair to access anything outside Zone 2.

This article was
written by ErgoRisk

Office Lighting

Being able to see your work without straining is a necessity. While this seems apparent, are you viewing this on your 12” laptop screen? Do you work in a dark corner of your house or in a well lit room with a vista?

As you may have noticed, as the years tick by, we need more light to see what we’re working on. Did you know that the visual performance of a 20 year old is 8 X that of an average 60 year old? Or that someone in their 60’s requires 3.5 X more contrast than someone in their 20’s?

Since our homes aren’t usually lit up like the typical fluorescent office tower, shedding a little light on the situation is a priority. Three essential tools in the fight against eye strain are:

• task lighting
• a document holder
• a monitor that allows you to work in a relaxed position (versus straining forward to see)

Task Lighting

Task lighting is quite simple and doesn’t have to be expensive. The key is that you have enough light on your documents (not on your monitor) to create contrast so that you can see them without squinting.

Document holders

Simple book holders (~$20 e.g. Fellowes Booklift copyholder) are available at any office supply store and can position your documents at an angle up off of the desk. This simple function allows you to sit back in your chair and be supported rather than forcing you to lean forward to read the document flat on your desk. If you have a bit more to spend, consider the Vision Vu document holder (www.vu-ryte.com).

Monitor

The last (but not least) essential tool to help reduce eye strain is a monitor that allows you to see the information on the screen easily without the need to scroll four pages over when you’re working in Excel. Did you know that a going from a 14” laptop screen to a 17” LCD increases your screen workspace (in2) by almost 50%? It’s a nice win-win. Increase your comfort and productivity at the same time.

This article was
written by ErgoRisk

The Phone Doesn’t Have to be Your Enemy

Have you noticed that as the office evolves, our desks fill up with more and more tools aimed at helping us work faster and faster?

Too bad we only have two hands…Cradling the phone between your ear and shoulder while writing or keying is an quick way to cause strain on your neck.If you frequently use your phone this way, consider using your speaker phone, a headset or at minimum, push away from your computer and use one hand to write and one hand to hold the phone.Don’t get caught in the ‘phone trap’!

This article was
written by ErgoRisk

Office Desk Set Up

Do your shoulders ache at the end of the day? Are headaches just a ‘part of the job’? Do you notice that symptoms miraculously disappear when you’re on vacation?
Sometimes your workstation set-up may be part of the problem. Take a closer look to see if your office tools are positioned for success or failure. Isn’t it time your symptoms went on vacation?

Think close. Think comfort.

A comfortable workstation is always within an easy reach.

Check to make sure all of your frequently used items and tools are within reach.

Crouching paper tiger, hidden dragon.
Watch out for the bite.

The position of paperwork and reference documents can affect your neck and back postures

Is your phone glued to your ear and shoulder?

Your phone handling habits say a lot about the stress on your neck and shoulder. If your neck or shoulder is ‘talking’ to you – listen and act.

Wanted: Single level dwelling for keyboard and mouse.

A common problem is having the mouse and keyboard at different heights and reaches. Keep them close and your body will thank you.

This article was
written by ErgoRisk

Office Safari - Shoulder Care

Office Shoulderamus Reachalotus

Known Habits

This species is quite entertaining to watch. They spend much of their day seated, chasing a smooth, contoured device around their desk. Frequently, their shoulder reaches as far to the side and to the front as possible, requiring a lean to the opposite side to maintain balance.

Prey

When not hunting mice, these creatures are also seen preying on phones, adding machines, printers and staplers just beyond their reach.

Known weaknesses:

These creatures suffer from significant pain and discomfort in their upper back, specifically on the side of their body responsible for most of the hunting.

How to ease their pain:

Bring their elbows to their sides, then bring all their favorite prey within easy reach. This will allow them to ‘toy’ with their prey while reducing their pain.

This article was
written by ErgoRisk

Injury Prevention for the Home Office

One of the difficulties when working from home can be the lack of interruptions. In the office, meetings, co-workers and coffee breaks can provide the stimulus to break up the workday. While most of us don’t complain and can get a lot more done at home, the lack of breaks can also add up to discomfort.

As you take a look at your physical workstation this season, consider giving your body a gift by making a commitment to some of the following work habits. These are some simple gifts that keep on giving:

• Break up your workday by standing or walking around when you’re on the phone
• Break up your workday by going for a short, brisk walk outside, even for 10 minutes.
• Never work for more than an hour without getting up from your chair. Rather, try to get in the habit of standing or taking a stretch break at least every 30 minutes and giving your muscles a break (even 30 seconds worth), every 10 minutes
• Load up some free microbreak software on your computer (e.g. http://www.workrave.org) to get you in the habit.
• Consider resolving that you will end the year in less discomfort than you start it with.

This article was
written by ErgoRisk

Trapped by Your Mouse

When you look at the carefully molded collection of plastic to the right or left of your keyboard, it seems pretty harmless. Quiet, unassuming, a little slippery…

But BEWARE – despite their ever improving good looks, these little pests can pack quite the bite.
It’s amazing that just over twenty years ago, the mouse was born.

Since then, the 90’s brought the computer to everyone’s cubicle and in this century, it seems like we have been finding more and more ‘to-do’ items, gradually increasing our workday (50-60 hrs anyone?) and decreasing idle time.

What’s interesting is that since we started computing, the number of tasks that we do using only the mouse has continued to skyrocket (e.g. internet use, enterprise databases).

Many workers today spend over 75% of their day using their mouse, the numeric keypad and other keys with their right hand. Is it any wonder that many of us experience discomfort in the right arm?

The ergonomic risk factors at work here are the same suspects we deal with when setting up our workstation: (1) awkward and (2) static postures of the fingers, wrist, and shoulder (3) many, many repetitions, (4) contact stress on the wrist or (5) the force with which they grip their mouse.

The good news is that the solutions can be simple – keeping the mouse close, holding the mouse with a straight (neutral) wrist posture, making sure the mouse settings are optimized and considering alternatives when needed (left hand mouse use, alternative input devices).

This article was
written by ErgoRisk

Make Your Laptop Computer Work for You

The golden rule of office ergonomics is straightforward: Put your body into ‘neutral posture’ and then find ways to make your computer fit you.

The early designers were right, separating the keyboard and screen is the most important step.

For the frugal, an external keyboard, mouse and a stack of paper to lift your laptop screen help you get 90% of the way there.

For the technologically inclined, newer tools like wireless keyboards and mice, USB hubs, laptop holders, larger LCD screens and docking stations will help make your laptop easily adapt and contort to you.

If you find yourself somewhere and you don’t have all of the tools, remember that you still control your work habits. Taking frequent short breaks, changing working positions, using keyboard shortcuts, and managing your day will help you keep discomfort away.

This article was
written by ErgoRisk

Ergonomics and your Car

First, offices with walls became extinct.

Then the office cubicles started to get smaller…and smaller.

And then they finally kicked you out of the office and suggested that you ‘telecommute’.

Well – look on the bright side – you finally have a corner office with a window! As you are admiring the view – check to make sure that you have enough tools so that working in your car isn’t a pain.

The good news is that the rules for setting up your car are similar to those for your office workspace. Consider if your car is truly a good fit for all of the tasks and equipment that you need. While smaller cars can be good on gas, they can wreak havoc on your body if you have to work in them on a day to day basis.
Look online for tools to hold your laptop, phone etc. (search www.google.com for mobile desks or mobile office).

There are some simple solutions on the market that attach directly to your steering wheel. If you’ll be working in the car for a period of time, switch to the passenger seat to avoid twisting. There are also Consider tools that will allow you to bring your office tools close to you (writing surface etc.) (e.g. www.mobilegear.com)

Try to fit your other devices up around you to keep yourself in neutral. Set-up your seat to keep your hips and back aligned, with your laptop in front of you. Consider using a filebox container with essential stationary, and resources that you can keep in your trunk.

In the end, we all know that your car isn’t the best office so it’s always important to listen to your body.
Taking breaks is important whether you’re driving, working in your office, or working in your mobile office.

This article was
written by ErgoRisk

What Will Hurt You - Evaluation You Desk Posture

Have you ever held a mirror up to yourself while you are deep in thought at your computer?

• Do you look like a vulture hunched over your equipment?
• Are you …
• Bent?
• Contorted?
• Holding the phone between your ear and your shoulder?
• Reaching way forward to your mouse?
• Is your mouse winning the race as you chase it across your desk?

Be Aware of Awkward Postures.

• Avoid slouching: move close and recline your chair’s backrest 10-15 degrees;
• Zoom your screen content to 125-150% to help keep your head back over your shoulders;
• Get reference paper on a document holder under your screen.
• Use a head set or speaker phone to multitask with the phone.

Static Muscle Use:

• Avoid reaching:
• Move closer to your workstation and keep your elbows close to your trunk;
• Keep your forearm resting on an arm rest or desk surface when using the mouse to reduce stress on your neck and upper back.

This article was
written by ErgoRisk

If it’s Broken, Fix it!

Is your chair broken? Twisted? Does the cylinder keep giving you that sinking feeling when you sit on it? Is your seat foam in a constant state of depression?

How do you think your back feels? If your car isn’t running well, you take it to a mechanic. Most of us use our office chairs for more than 4 hours per day, (some of us, many, many more). Putting your body into a seated position for so long can easily lead to neck, back or shoulder pain.

The solution is simple – tell your supervisor and get it fixed.

Sometimes, chairs actually come with lifetime warranties so the fixes are free! Take 2 minutes and do a quick check to make sure everything is in working order. Who knows, you may even find some adjustments on your chair you never knew you had!

This article was
written by ErgoRisk

Office Safari (Part 1)

Shhhh! Quiet. If you slowly look around the office, you will see many different species of office dwellers.

We will go on the hunt for some of the most common, but nastiest of office dwellers. While their poses and postures may seem alluring, their painful bite has been well documented.
Come with us as we explore on our office safari!

Stay low…avoid provoking the office animals

On our safari, we will observe (no poking or touching), and explain some of the daily habits of these strange inhabitants of officeland.

Offico Craniaumus Vulturiens

While this species appears quiet and sedate, it has a fierce bite. This species loves to feed on small fonts, huge spreadsheets and office workers that slouch when on the computer. BEWARE!

Offico Spinus Reclinusmaximus

This species is well known to sit upright early in the day. But as the day progresses, you will notice them slowly slinking down onto their perch.
If disturbed, they will commonly wail something like ‘budeyamcomfy’.

Offico Shoulderamus Reachalotus

These creatures are fascinating.

Their most distinguishing characteristics are their long, lean tentacles that spend the majority of the day chasing ‘mice’ or other objects within their ‘territory’.

This article was
written by ErgoRisk

Core Strength Matters

The Leaning Tower of Pisa is a great example of what happens when something is built on an unstable base. Slowly but surely, the structure wobbles and tilts and has problems keeping itself upright.

Is your core a firm foundation or do you find yourself tilted, twisted or shaped like a giant C by 3PM?

Our body should be strong enough to support sitting daily but if we don’t use our muscles at work or home, the foundation gets weaker and weaker (and weaker and weaker)… No matter what age you are, ask yourself, if you keep on doing what you’re doing, where will your body be in 5, 10 or 15 years?

A person who has health has a thousand wishes. The person who doesn’t has but one. – Author unknown

This article was
written by ErgoRisk

Get help for aches and pains

Put Your Hand Up – Get Help!

…doing the same thing over and over again and expecting a different result. -Ben Franklin

We are all pretty familiar with the signs and symptoms of injuries that come from something unexpected like a slip or a fall. We may not be so aware of warnings of a slow hurt. Injuries that take a long time to develop can take a long time to heal so it is best to deal with them early.

We love Ben Franklin’s definition of insanity, “… doing the same thing over and over again and expecting a different result.” Many of us ignore the gradual aches and pain, expecting them to magically disappear. You need to change what you are doing if you want to improve that ache, pain, tingling, numbness or reduced range of motion.

There are lots of ways to get help:

• Ask you supervisor or site safety representatives.
• Have a professional ergonomist review your work habits and workstation layout.
• Talk to a practitioner familiar with musculoskeletal disorder development (physio, athletic or massage therapists, sports medicine doctors – Chiropractor or GP).
• Do some on-line reading at WorkSafeBC or CCOHS.

This article was
written by ErgoRisk

Work Habits

The fourth and final pillar is our work habits. I love this quote:

First we form habits, then they form us. Conquer your bad habits or they will conquer you. – Dr. Rob Gilbert

When you look back how did your habits form you last year? Take a second to score yourself using the scale on the bottom of the page.

• What do your work habits say about you and how much you value your health and wellness?
• Do you work as long and as hard as you can until you are physically and mentally spent? Or do you pace yourself to make sure that you finish your day with no discomfort and some reserve for your family?
• What’s the longest that you go without taking a break? 4 hours or 30 minutes?
• Do you work in one posture all day long or do you choose to stand up, or change your work posture frequently throughout the day?
• Do you know any stretches or simple exercises that you can do to counter the stresses and postures that you work in all day?
• Do you know what microbreaks are and how they prevent fatigue and discomfort?

Reflect back and look forward. What’s your plan to make your rating a ‘10’?

This article was
written by ErgoRisk

Setting your monitor position - right now!

Q: What exactly is the ideal monitor height?

A: Monitors should be set so that the top of the screen is roughly at eye level when you are sitting up straight.

Why? – Relaxed posture for the human eye is 15˚ below the horizon and we all slouch now and then, so before you know it your relaxed eye is focused in the middle to upper 1/3 of the screen….and that’s where most of our work is.

How? – Raid your photocopy room and prop your monitor up on packages of paper if it’s too low, or pull out those phone books from underneath if it’s too high.

Q: How far away should your monitor be positioned from your eyes?

A: It depends on your vision, if you catch yourself leaning forward or squinting to view the screen it’s too far away and you need to pull it closer!

Why? – Your head weighs as much as a bowling ball! When you lean it forward to squint at a monitor your upper back and shoulder muscles pay the price!

How? – Pull your monitor closer! … with the advent of flat screens everyone seems to push their monitor farther away to regain desk space, but that has spawned a generation of ‘leaners’ with sore necks and upper backs! If you can’t part with the debris on the front of your desk to bring your monitor closer to you, then try keeping your chair tucked in close to the front of the desk so you bring yourself closer to the monitor.

Job Search Information with links and lists of relevant online job boards

Finding a job in a particular Canadian city. Click on Jobshop.ca

For example, the city of Regina: reginajobshop.ca

Discover the employment opportunities within the Government of Saskatchewan and additional information on labour and employment in our province.

http://www.gov.sk.ca/programs-services/labour-employment/

To find a job in Saskatchewan public service: http://www.careers.gov.sk.ca/

http://jobsearch.monster.ca/Saskatchewan/Regina/get-jobs-12.aspx

Saskjobs.ca

http://www.saskjobs.ca/jsp/jobsearch/crown-corporation-careers.jsp (For a current list of positions available within the crown corporations in Saskatchewan)

Sasknetwork.ca (search by region) - Career information hotline – 1-888-775-3276

Writing a Resume

A resume is a quick, easy to read summary of your educational background, work and volunteer experience, and skills. It is an advertisement designed to present and sell your skills and abilities to an employer. The first contact an employer may have with you is through your resume.

Your resume allows the employer to see at a glance how you can contribute to their workplace (Job Search Handbook, Gov’t of Sask)

Please click on the following link for an in depth look at resumes and different sample resumes.

http://sasknetwork.ca/html/JobSeekers/lookingforwork/resumesandcoverlettters.htm#chronological

Writing a Cover Letter

A covering letter should always be included when you are mailing out a resume. The purpose of the covering letter is to introduce yourself and to get an employer interested in reading your resume. (Job Search Handbook, Gov’t of Sask)

Please click on the following link for useful information about cover letters as well as samples.

http://sasknetwork.ca/html/JobSeekers/lookingforwork/coverletters.htm

Preparing for an Interview

Preparing for your interview is important - the more prepared you are, the more confident you will be during the interview. Don't be nervous. You are starting with a big advantage. There is something about your resume they like. They want to talk to you. They want to know you really are the right choice (taken from sasknetwork.ca)

Click on the following link for points to consider when preparing for a job interview:

http://www.sasknetwork.ca/html/JobSeekers/lookingforwork/interviewmain.htm#top

Searching for Jobs from a Federal Government Website

Below is a link to a federal government web-site which contains substantial information on the employment opportunities, specific vocational services and programs, training and educational options, as well as legal issues in the vocational area relevant for Aboriginal persons, immigrants, persons with disabilities and youth. The web-site provides materials for career exploration and tools for career management, including career quizzes, resume builder, career planner, and career navigator. Users can also identify their training opportunities and discover rights and benefits of workers in specific occupations. Among other features is access to employment standards and to labour market information.

For the service Canada Federal Government website

http://www.servicecanada.gc.ca/eng/lifeevents/job.shtml

For the direct link to the job bank which is within the Service Canada website

http://www.jobbank.gc.ca/Intro-eng.aspx

This article was
written by ErgoRisk

Strong Shoulders 1: Shoulder Basics

Our seemingly simple shoulder joints are actually a quite complex balancing act. Here how this highly mobile ‘Ball and Socket’ joint is put together:

• Our Shoulder Blade (a.k.a. Scapula) provides the Socket portion, and the top end of the upper arm bone (a.k.a. Humerus) provides the Ball portion of the joint. 

 
• The shoulder blade floats over the ribs of our upper back moved by connections from various muscles. These muscles attach to the spine, ribs and base of the skull and can move the shoulder blade in many different directions. The strength and coordination of these muscles is critical to a healthy and mobile shoulder.

• The ‘ball’ of the upper arm bone is kept snug to the ‘socket’ of the shoulder blade by the ‘Rotator Cuff’ muscles. The shoulder is the most flexible joint in the body which is why we have such great shoulder movement; HOWEVER, this also means this is one of the least stable joints in the body so it’s important that we keep the supporting muscles strong!

• If you want to avoid discomfort, you need to understand how the lever principle, safe upper back posture and neutral joint positioning affect the shoulder joint…see our other shoulder handouts for more...

This article was
written by ErgoRisk

Strong Shoulders 2: Stability vs. Mobility

• The shoulder joint can move a lot because of its structure (ball and socket) and due to the lack of rigid, bony connection points to the rest of the body. This unique structure of the shoulder allows us to move our hand into many positions. Think of all of the things that you do with your shoulder – from throwing a fastball to slicing your opening golf shot. The only downside of the mobility is that it comes at the price of stability. 

• As with our back, the best strategy for keeping the shoulder safe is to keep it in a ‘neutral’ and stable position, well protected by muscles and ligaments. Your shoulder is strongest and safest when your elbow is close to the side of your body and your hands are below shoulder height.
• There are two key building blocks that help keep our shoulders stable. The first comes from the muscles that attach the shoulder blade to your back and the second are the ‘rotator cuff’ muscles that help to hold the arm bone tightly in the socket joint of the shoulder blade (keeps the ball in the socket).

• One of the reasons shoulders are frequently injured is that our shoulder muscles adapt to our poor habits. Poor posture, such as slouching forward, can lead our shoulder muscles to become imbalanced (e.g. chest muscles become too tight, and muscles in back of shoulder become weak, resulting in the shoulder being pulled forward).

• If our muscles don’t hold the bones in the right position, the shoulder joint is less strong, less stable and at greater risk of injury.

This article was
written by ErgoRisk

Strong Shoulders 3: The One-Minute Shoulder Check-up

• Shoulder injuries can creep up on us. Typically, they result from shoulder muscles that become imbalanced because we repeatedly use and overload them the same way, day after day. If the muscles supporting our shoulder become imbalanced, this can lead to poor shoulder mechanics. If poor mechanics, fatigue, and awkward postures or overexertion (work) continue, the muscles on the back of our shoulder can get overstrained (long and weak). This process is gradual and frequently occurs over time in the absence of pain. 

• Are you at risk for a shoulder injury? Here are 5 simple questions for you*. These are all simple movements and positions that should be easy and painfree.
• Don’t forget to check both shoulders!
• Is your shoulder comfortable when sitting in your easy chair or when driving with your arm at rest by your side?
• Does your shoulder allow you to sleep comfortably?
• Can you reach the small of your back to tuck in your shirt with your hand (painfree)?
• Can you place your hand behind your head with the elbow straight out to the side (painfree)?
• Can you lift a one pound (a full pint) to the level of your shoulder without bending your elbow (painfree)?
• If you have any pain, seek professional help before you put your shoulders in a situation they can’t handle.

This article was
written by ErgoRisk

Strong Shoulders 4: Put Your Shoulder in Neutral

• Even old Blacksmith manuals provide ErgoTips on how to maximize productivity and power by making sure the anvil was in the best position to minimize stress on the shoulder.

• So now, it’s 100 years later and we’ve continued to build on the experience and knowledge of our elders – RIGHT? I’m sure that YOU take the time to fit your work area to you – RIGHT? If your work is too high or too far away or awkwardly positioned, your shoulder can suffer.
• Look for opportunities to position your work so your elbows are close to the side of your body and you don’t have to reach or twist to access your work.

• Always try to avoid working with your hands above shoulder height or with your elbows away from the side of the body, however, when you must reach, keep the rule of 20 degrees in mind. 

o From hanging at the side of your body, swing your arms 20 degrees forwards and 20 degrees sideways. Try to keep your work within this range. 

o Never reach across your vertical midline, keep your hands on their respective sides, keep the elbows pointing to the ground, and as much as possible avoid using overhand grip. 

o Never reach behind your body, turn to face what you are doing. YES, the back seat of your car is behind your body!

• It’s also important to understand that the Rotator Cuff muscles are small and not very powerful, yet they must put up with a potential 2 foot long lever (your arm) that may extend at any time without notice, while sometimes holding onto something! Holding a 5lb weight at arms length can put up to 10x (50lbs) of force on the shoulder joint. Respecting our limitations can keep our shoulders healthy for years to come.

This article was
written by ErgoRisk

Strong Knees 1: Basic Structure

• Guess which joint is the largest in the human body?

• Guess which bone is the longest bone in the body?

• One of the reasons our knee joint needs to be so big is that it bears very high forces from the longest bone (and lever) in the human body (the upper leg bone). Since we are dealing with such a large joint and forces, it shouldn’t be a surprise that knee problems are one of the most common injuries in the workplace.

• The knee joint appears pretty simple and breaks down into two important joints: The knee cap joint ((#1) between the underside of the kneecap and the bottom of the upper leg bone) and the knee joint ((#2) between the long bones of the leg).

• The knee joint itself is a balancing act of muscles, ligaments and cartilage. Similar to the back and shoulder, if the joint gets slightly out of balance or one of the pieces of the puzzle are strained, the impact to our daily lives can be severe.

This article was
written by ErgoRisk

Strong Knees 2: How the Knee Gets Injured

• If you look at the injuries at your worksite, you will probably find that knee injuries are one of the top 3 body areas injured each year.

• When you dig a little deeper, you may find that many of the reports of injury come from similar causes.

• Knee strains frequently occur when we lose control or balance when performing common tasks. Have you ever lost control as you were climbing stairs or off of motorized equipment? Slipping while climbing is an easy way to injure your knee or your back. When someone slips, this can put their knee into an awkward position, and the knee ligaments (hold the knee bones together) can become strained. If you ever watch soccer or NFL football, you are probably familiar with players that strain their knee when they lose control of their footing and land awkwardly. If you look in the picture, you will notice the worker using three points of contact as he descends the locomotive stairs. Three points of contact guarantees stability and reduces your risk of injury.

• Knee discomfort and injuries can also develop over time from poor knee alignment. If our leg muscles don’t hold our kneecap in the proper position, the underside of the knee can get irritated and painful. One interesting fact is that when we work in a deep crouch, the pressure between the back of our kneecap and our leg bones can be up to 7-8 times our bodyweight! Even climbing stairs results in pressures of 3-4 times our bodyweight. http://www.clinicalsportsmedicine.com/chapters/24b.htm

• Be on the lookout for the common factors for knee injuries: awkward positions of the knee (e.g. crouching, kneeling, twisting the knee), static postures (e.g. being in one position for a long period of time), high forces (e.g jumping from one level to the next or squatting/kneeling causing high force behind the knee) and our body weight.

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written by ErgoRisk

Strong Knee 3: Proper Knee Alignment

• Knee injuries and pain happen when one of the knee structures gets overloaded or if the knee is forced to work when not in good alignment.

• Imagine trying to stack building blocks on top of one another when one or more of them are on an angle. If you put a lot of force on top of the blocks, chances are that one or more of them will slip out of position or give way.

• Safe alignment for the knee is with the kneecap pointing in the same direction as the toes.

• The knee is strongest front to back, so avoid twisting or putting sideways stress on your knee as much as possible. It’s easy to ignore our knees in an effort to get the job done quickly, but an extra few seconds to set your foot down safely can be the difference between comfort and injury.

• Muscle imbalances in the hamstrings muscles behind the knee or quadriceps muscles in the front of the thigh can result in the knee cap being pulled out of position. So as always, strength and flexibility are critical to healthy knees.

This article was
written by ErgoRisk

Strong Knee 4: Knee Care at Work

• Knees are often one of the last things we think about when we are setting up a job. Commonly, we stress our knees when we rush or push to get the job done.

• Jumping down from equipment, kneeling when working at floor level, working in a crouched position for long periods time – all of these are examples of stressful events to the knee that can usually be eliminated with an extra 5 seconds on the job or 5 minutes when prepping your job.

• To keep your knees healthy for years to come, try to think of the following tips as you set up your work today:

1. Look for ways to raise work off of floor level to avoid awkward knee postures
2. Alternate sides if you must kneel
3. If you have to work at floor level – use knee pads, kneeling pads or at least a couple of pieces of cardboard
4. Support yourself on nearby equipment when standing up from squatting or kneeling
5. Always try to maintain three points of contact when climbing stairs or on/off equipment
6. Replace your boots (or just the soles) if you notice a lot of wear
7. If you want to understand the impact of a knee injury, take the time to talk to someone who has suffered. It may be all the motivation you         need.

This article was
written by ErgoRisk

MSI Pillar 1: Early Intervention

• In business, we do performance reviews, business reviews, project reviews. They help us identify strengths and weaknesses and help us understand what we need to do to improve.

• Take minute to do a 4 Pillar Ergonomic Review.

• Each pillar is a founding principle of Musculoskeletal Injury (MSI) Prevention. Score yourself and try to figure out what you need to do this year to end it better than it started.

• The first pillar of preventing MSI is identifying and managing discomfort EARLY – before symptoms become constant.

• Take a second and score yourself on the scale at the bottom of the page. 

  • If you have symptoms, do you know what do you need to do make them go away? 

• Do you want to end this year in less pain than you are in now?
• Do you know what to do and who to contact? Within your company, start with your supervisor, HR, or a safety representative.
• If you have had symptoms for a while, have you discussed it with your health care professionals? When do you plan to?
• Have you ever put your hand up to see what resources your company will provide to help you?

• Take action to end this year better than you started. Use the scale below to take a baseline rating for where you are at, and set your goal for improvement.

This article was
written by ErgoRisk

MSI Pillar 2: Right Tools for the Job

• The second pillar of protecting yourself is looking around to make sure that you have the right tools to do your job safely and to make sure your tools are fit to you. Without the right tools, it can be impossible to put yourself in a position to work without adding unnecessary stress to the body.

• Based on what you know, take a second and score yourself using the scale at the bottom of the page.
• Take a look around. What is stopping you from working in a ‘neutral’ or relaxed working posture? 

• Are you handling and re-handling things because you don’t have enough workspace?

• Are you overloading your body because you don’t have mechanical assists or carts to make life easier?

• Do you find yourself always working at floor level because you don’t have something to set your work on? Or do you find your self working overhead because you don’t have a ladder or steps?

• Does the layout of your work or your tools force you to work in awkward posture?

• Some solutions are simple (e.g. lifting items off of the floor, getting a ladder/steps) and others are more difficult (e.g. changing complex tools or machines). What do you need to do now to make sure your work fits you rather than making you change your shape to fit your work? Aim high.

This article was
written by ErgoRisk

MSI Pillar 3: Posture - Rate Yourself

• Good posture is a good habit that contributes to the well-being of the individual…Conversely, bad posture is a bad habit.” “The ideal alignment of the body may not be attainable in every respect, but it is the standard toward which efforts to attain it are directed” - Kendall, McCreary and Provance, 1993.

• The third pillar, and one of the most important pillars, is posture.
• The greatest thing about posture is that we have the ability to control our posture and our postural habits.
• Do you use good or bad posture?
• Do you focus as much on your posture at work as you do when you golf or play other sports?
• Do you try to maintain a good low back curve in most working situations?
• Do you avoid twisting by keeping your hips and chest facing the same direction when turning?
• Do you take the time to set up your work to allow you to work in good posture?
• When you must work low to the ground, do you wear a kneepad(s) to kneel on one knee for a stable, more neutral working position?
• Do you bend properly from your hips? Or do you collapse your low back into a slouch (see picture above).

• When you look back on the past few months or year, how do you rate yourself? Do you choose to do better?

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written by ErgoRisk

MSI Pillar 4: Work Habits

Pillar #4 - Work Habits

• The fourth and final pillar is work habits.
• “First we form habits, then they form us. Conquer your bad habits or they will conquer you.” - Dr. Rob Gilbert.

• When you look back, how did your habits form you in the past?
• Take a second to score yourself using the scale on the bottom of the page.

• What do your work habits say about you and how much you value your health?
• Do you work as long and as hard as you can until you are physically and mentally spent?
• Or do you pace yourself to make sure that you finish your day with no discomfort?
• Do you know what the best practices are for your job to reduce stress and strain on the body?
• Do you know any exercises to strengthen your body and help prevent injury? Or do you know any stretches can help to counter the stresses and postures that you work in all day?
• Are you aware of ‘core stability’ principles and how they apply to your daily work?
• Reflect back and look forward. What’s your plan to make this year a ‘10’?
• If your job in the past reminded you of a hamster on a wheel, your body probably feels like it has been worked over like a punching bag.

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written by ErgoRisk

Working Smart 1: Too Heavy or Extreme Force

• Is your workgroup stuck in the stone ages or has your workgroup made the evolutionary leap to the ‘tool age’?

• If there are tasks that you do which belong in a Strongman competition, maybe this year is the year to work smarter.

• Any time you find yourself struggling with something too heavy or too hard, the first thing to do is ask ‘why?’. Someone has probably encountered your problem and solved it before (often within your company). In some cases, not handling (and re-handling) the item by hand is the solution. Ask around and see if items can be delivered to the location where they’re needed, or if they can be handled using equipment (e.g. forklift, pallet jack etc.).
• If eliminating the heavy work isn’t an option, look for a mechanical assist. If you work in one area, installing overhead cranes, jib cranes, or a hoist are easy ways to take heavy loads off of the body.

• When dealing with heavy items or high forces, consider changing how the work is done. Carrying can be changed to pushing/pulling on a cart; pulling in an awkward position can be changed using pulleys or winches. 

 
• Looking for the right tool to reduce stress on the body should be an ongoing process. Advances in battery powered handheld tools (e.g. drills, torque wrenches) now allow us to use much smaller tools and in some cases allow for the use of hand tools in compact spaces where it wasn’t possible even a year ago.

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written by ErgoRisk

Working Smart 2: Not Enough Hands

• Do you ever find yourself in a situation where you are trying to balance getting the job done quickly vs. getting the job done safely?

• Maybe it’s carrying a bulky item from one location to another only to forget about the door that you have to open or a flight of stairs you need to go down. Sometimes it’s a heavy piece of material that you are working on that could really use an extra set of hands. And sometimes…it may be that we think we are a mythical character in a red suit that can carry a world’s worth of toys at one time.

• One of the most important things to recognize when we get spread too thin is that musculoskeletal risk is only one of the hazards. Rushing and trying to do too much can easily result in slips, trips and falls or hand injuries (crushes, pinches, and cuts).

• For tasks where you find yourself trying to hold onto something with one hand and reaching and working with the other, look at solutions like pipe stands, saw horses or height adjustable carts or tables. These can all provide stable support and will allow you to focus on the work at hand.

• If you find yourself contorting your body to hold and manipulate a piece of equipment while working on it with the other hand, look at solutions like simple jigs or devices that can rotate and hold your equipment in place while you work on it.

• Recognize these hazards by thinking ahead. Remember - being proactive is one of the central themes of ergonomics.

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written by ErgoRisk

Working Smart 3: Too High or Too Low

• One of the most common MSI hazards is the combination of heavy work at high or low levels.

• If you find that your shoulder or knees creak or groan when reaching high or low, what are you going to do about it?

• Take a second and third look at your work and ask yourself some simple questions:

o Why is this task organized this way?
o Are there any other ways to handle this material?
o Is there any way to lower this task (to below shoulder level)?
o Is there any way to raise this task (to above knee level)?
• The solutions for difficult tasks in this category are usually straight forward but they require that the user take the time to get the tool and use it.
o The easiest solutions are standing platforms, stair ladders (can be short or tall)
o More complex solutions can include scaffolding, or motorized lifts (e.g. Skyjack or JLG style lifts). Often, one of these type of solutions will provide solutions to work that is marginal plus open up opportunities to service other areas that are dangerous to access.
o In some cases, changing how you handle material can eliminate stress on the body. Consider storing items on pallets or in containers that can be handled by forklifts or other lifting equipment (e.g. motorized pallet lifter)
o If you do have to store items at high and low levels, make sure that you store the heaviest between knee and shoulder and place the lightest down low or overhead.
o If you do have to work at lower levels, at a minimum, make sure you have knee pads and where possible, consider investing in stools or creepers to take stress off of your knees.

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written by ErgoRisk

Working Smart 4: To Much Repetition

• If your job in this year reminded you of a hamster on a wheel, your body probably feels like it has been worked over like a punching bag.

• Remember that even if you don’t have control over changing the work that you do, you do control your body.

• Learning to use good work habits at work is as essential a skill as any of the technical training that you learned for your job. You may be an expert at managing the controls of your tools or equipment at work but how much do you know about how to take care of your own musculoskeletal system?

• Warming up, taking frequent microbreaks and rest breaks, and working with a neutral spine are a few of the basics that help to keep your musculoskeletal system from overloading and developing discomfort. The good thing is that while you can’t control a lot of your work you do control your posture and when you give your muscles a break. 

 
• As you look back – how would you rate yourself on managing the stress on your body on a scale from 1 to 10 (1 – failure; 10 – A++)?

• Consider what you plan to do to in the future to turn work into something that strengthens...not hurts.

This article was
written by ErgoRisk

Self Care Ergo 1: Early Intervention

Why is it that when a warning light comes on in our car or truck, we immediately pick up the phone and call our mechanic? Are you maintaining your car better than you are maintaining your body?

Musculoskeletal symptoms are our body’s warning lights. Discomfort, pain, numbness, tingling, a reduction in the ability to move, or swelling are a few of the most common indicators that tell us that we should change our direction.

One of the main reasons that MSIs are important to understand is that these types of injuries can slowly or quickly escalate from minor discomfort to serious symptoms that impact all aspects of your life. In as little as 6 weeks, MSI symptoms can progress from signs or symptoms to structural changes in your soft tissue.

That’s why putting your hand up early and getting help on (supervisor, safety) or off the job (family physician, physical therapist), will help ensure that your symptoms are temporary and that you can keep your body on the road.

This article was
written by ErgoRisk

Self Care Ergo 2: Microbreaks

Microbreaks? As in stop working? For even a few seconds? Don’t be a wimp! Back when I started on the job… <insert senior operator’s story here…>.

Microbreaks are an interesting idea. The aim is to take short but frequent breaks before fatigue builds up to the point where you have to take a break due to fatigue or discomfort. Even breaks as short as 10 seconds can be beneficial and allow your muscles time to recover.

If you have ever worked out a gym, you understand the need to take short breaks in between your sets. Microbreaks are the ‘release valves’ that will protect your body.

One of the common things you see in workplaces is congratulations when someone pushes through a break, lunch, or extra hours to finish a difficult task.

If you truly value safety, respecting your own physical limits and allowing time for our body to recover while you are on the job is another one of the cornerstones of MSI prevention.

This article was
written by ErgoRisk

Self Care Ergo 3: Warm Ups

Ergonomics is about fitting your job to you so that you don’t get injured. But some jobs require a lot of stress, strain or awkward postures. If you think of it, a lot of sports could be classified as ergonomic nightmares!

But in most organized sports, the first thing everyone does is warm-up, then a few drills and then they play the game. Have you ever asked yourself why you or your kids do these activities in this order?

Warm-ups are a great way to get the blood flowing and remind our body that it is time to get moving.

Doing exercises, drills or movement patterns specific to your sport or work (example squats) are a great way to remind your body how to move safely.

Is your body work ready or are you skating on thin ice?

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written by ErgoRisk

Self Care Ergo 4: Stronger than muscle

Have you ever heard of the saying: “Engage your brain before putting mouth in gear”?

Putting your brain in gear before starting your work can save you a lot of pain and strain. Ask:
• Do you know what you are supposed to do?
• Do you have all of the tools where you need them?
• Are there any obstructions that you can clear to make the job easier?
Put your ‘Ergo’ hat on and think – there must be a simpler way!
Simple solutions like raising your work off the floor, taking a few extra minutes to find a cart, a dolly, or a forklift can save you a few minutes or a sore back for weeks.

As always, our muscles only get stronger when they are used. Shift your gears and try a couple of ‘brain’ repetitions today!

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written by ErgoRisk

Ankle Ergo 1: Ankle Building Blocks

• It is worthwhile to take a closer look at the foot and ankle since more than 70% of the population will have a painful foot problem in their lifetime.

• The ankle is an extremely complex joint. Each foot has 26 relatively small bones (accounting for almost 25% of the bones in our body), 150 ligaments, and many muscles, nerves and blood vessels.

• While ankle sprains are pretty straightforward (we ‘lose control’ and overload the muscles, leading to a strain on the ligaments), there are also overuse injuries which can occur.

• Jobs and tasks that are forceful or repetitive can overstress different parts of the ankle and foot. For example, injuries can impact the back of the ankle (Achilles tendonitis or tendinosis), the bottom of the foot (plantar fasciitis), the bones (stress fractures) or the bursa (can lead to an inflammation like a golf ball on the back of your heel).

• We need to treat our ankles and feet well with proper support (footwear and insoles) as well as minimizing the awkward positions and impact forces so our feet work properly to provide necessary support for our back and legs.

This article was
written by ErgoRisk

Ankle Ergo 2: Ankle Injury Risk Factors

• Some of the most common ankle injury risk factors and injury mechanisms include:

o Slips or trips – commonly when people are unaware of the hazards around them (e.g. ice under snow, slippery substance on floor)
o Falls – commonly occur when people are stepping up or down from one level to another
o Jobs where people are required to be on their feet for their entire work day
o Tasks where people are required to kick or exert force with their feet
o Jumping down from one level to another (e.g. jumping off of stationary or moving equipment)
o Worker weight (if you can’t see your feet, how do you know what they are doing?)

• As we age, many of us have more problems with vision and balance. These factors can also contribute to situations where a slip, trip or fall can occur at work. Of course, we can compensate for the physical aging by becoming wiser!

• Being aware of our surroundings and focusing on the basics (maintaining a clean work environment, eliminating trip hazards, using three point contact when stepping up/down, and taking microbreaks when possible) can help keep our feet and ankles safe.

This article was
written by ErgoRisk

Ankle Ergo 3: Ankle Injury Risk Factors

• Our boots are an often overlooked piece of safety gear. When is the last time you made sure your boots are providing a strong foundation to work from? Take a minute and complete our better boot check-up:

• Do you have ankle or foot pain? Could it be from your boots?
• Do your legs feel heavy and tired? Do they feel like they have been working overtime?
• Have you looked at the inside of your boots? Is any of the material breaking down?
• Does your boot still grip your heel and provide support or do you find your foot sliding around in your boot?
• Is your insole still intact? Does it still provide cushioning?
• Have you replaced your insoles in the last 3-4 months?
• Have you considered in-shoe orthotics or aftermarket insoles to increase cushioning and ankle support?

• VERY IMPORTANT: Boots can look perfect on the outside but can have crumbled on the inside. Your soles and insoles can also look fine but may have lost their shock absorption capabilities (much like running shoes).
• Is the heel of your boot flat or is it uneven and worn?
• Is part of the tread worn flat or missing? You could be setting yourself up for a slip, trip or fall.

• VERY IMPORTANT: Don’t wait for the outside of your boots to fall apart before getting a new pair. Generally, if you are on your feet for 8-12 hours per day, boots will only last 8-12 months.
• If you are thinking of buying new boots, buy your boots at the end of a shift – our feet swell over the workday.
• As well, don’t focus on the cost. Focus on the quality of the boot construction. Spending more money to get a much superior boot is simply a smart investment in your back, hips, knees, ankles and feet.
• Always remember, when your feet hurt, you hurt all over.

This article was
written by ErgoRisk

Ankle Ergo 4: Stretches

• One of the realities when we try to protect our back, knees or ankles is that we can’t focus on one part of the body in isolation.
• Our hips, back and muscles around the knee all must work together. If one group of muscles becomes weak or unbalanced, the whole system can fall apart.
• On the right, there are three basic exercises that you can easily do before you start your day. These three exercises can lay a strong foundation of strength in your ankles, knees, hips and low back.
• These exercises can help promote good postural and movement habits.

• The exercises require that you keep a neutral spine and good control – something that should be on the top of your mind whether you are exercising or on the job.

• 1. One legged balancing (stability) – The goal of this exercise is to balance on one leg in a variety of postures (one foot forward, back and then to the side). Once you can repeatedly hold this series for 30 seconds, make it more difficult by (1) closing your eyes and by (2) standing on a soft pillow.

 
• 2. Backward Lunge (warm-up) – Alternate between standing and stepping backward from a lunge position. You MUST maintain a neutral low back curve and keep your front knee behind the toe of your front foot.

• 3. Calf stretch – Place your foot up against a wall or on a slanted surface. Keep your knee straight and bring your hips forward until you feel a stretch in the back of your leg.
• Remember! Take care of your feet and ankles and they will take care of you!

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written by ErgoRisk

Forklift Ergonomics 1: Driving's Impact

Most of us don’t think that sitting in a moving vehicle would be hazardous to our health but think…

• After a long drive on your vacation – are you stiff as soon as you get out of the car?
• Are your neck and shoulders stiff and sore after long drives?
• Do you find yourself exhausted after driving down the road all day?

It’s important to accept that the awkward postures, vibration and repetitive nature of forklift driving can easily result in the development of musculoskeletal symptoms. Forklift drivers most commonly experience the early signs and symptoms of musculoskeletal injury in the neck, shoulders, upper and lower back and the forearms. Left unchecked, these can progress to the point of severe pain, reduced movement and eventually the inability to work or play (e.g. tennis elbow, sciatica or disc injuries).

Why is it that when a warning light comes on in your forklift, you will immediately pick up the phone and call your mechanic but won’t do the same when your warning lights come on? Discomfort, pain, numbness, tingling, and reduced movement are some of our body’s warning lights. Putting your hand up early and getting help on (supervisor, safety) or off the job (family physician, physical therapist), will help ensure that your symptoms are temporary and that your wheels will keep on turning for years to come.

This article was
written by ErgoRisk

Forklift Ergonomics 2: Bad Habits are Hard to Brake

“It’s not the fall that kills you. It’s the sudden stop at the end”, Douglas Adams

While some musculoskeletal injuries creep up on us gradually, others can slam into us like a brick…or a cement pillar. Have YOUR bad habits ever caught up with you?

Professional drivers learn often find many ways to go faster, get more done, usually getting ‘attaboys’ along the way. But of course, there is a balance and some simple lines that shouldn’t be crossed. 

 
Here are 5 laws of the forklift road:

• No Costanza Wallets: Remove your wallet from your back pocket every time before you drive. Your back will thank you.
• Wear your seatbelt. Every time you get in the vehicle. Your kneecaps, ribs and neck will thank you.
• Maintain three point contact every time you get in and out of your vehicle. Did you know that one out of every three forklift injuries occurs getting in/out of the vehicle?
• Drive the speed limit. Speed multiplies the impact of all stresses on the body. In a battle between a forklift, a cement pillar and you, sorry, but we are going to bet on the first two.
• In a battle of forklift, pothole, driver – the driver always loses. Keep all four wheels on the ground. Uneven surfaces, potholes and transitions are everywhere. Don’t be ‘shocked’. Keep both eyes on the road.

This article was
written by ErgoRisk

Forklift Ergonomics 3: Seating

Did you know that professional drivers are at increased risk of back injuries such as disc herniations. (% higher?) Can you guess why?
Two of the most common MSI risk factors (repetition and awkward posture) get some help from the vibration and shock that is transmitted through the seat and the steering wheel.

While it is difficult to change the amount of time that we drive, we can impact the amount of vibration and shock transmitted through the body and our posture. 

 
Find the perfect fit and protect your body by doing a five-point check:

1) Make sure your wallet is out of your back pocket
2) As you sit down, lean forward and shift your hips all of the way back in your seat. This helps to position your spine with the proper 3 curve alignment.
3) Slide your seat forward so that your feet can rest comfortably and so that you the steering wheel is within easy reach and so that you can easily touch the pedals.
4) Adjust your backrest so that it is tilted slightly backward (not vertical). Using the backrest reduces the amount that your core muscles have to work and reduce the stress on the back.
5) If you have them, adjust your arm rests, your lumbar support and headrest to support your body.
To minimize shock and vibration – slowing down is the key. You may not realize is that vibration and shock causes our core muscles to work harder, eventually fatiguing them. Fatigued muscles lead to even worse posture (think of a hockey player’s technique at the end of triple overtime).

This article was
written by ErgoRisk

Forklift Ergonomics 4: Good Habits are Hard to Brake

• Ergonomics is about fitting your forklift to your body size and shape. It’s also about understanding how the human body operates and understanding its limitations.

• It’s fair to say that the human body isn’t meant to sit on a vibrating seat for hours and hours and hours every day. In reality, forktrucks break down frequently and they ARE designed to do this.

• Is it time to implement some good habits to maintain our body?

• Stretch breaks – if your workflow allows, consider injecting some 30 second stretches intermittently throughout your workday. Hand stretches, shoulder stretches, neck stretches… Your body will thank you.

• Short breaks after lifting – the human spine doesn’t like sitting bent forward for a long time followed by heavy lifting. Respect your back by giving it a few minutes between getting off your vehicle and lifting something heavy.

• Microbreaks – These short (10-15 s) breaks allow your muscles time to get some oxygen and recover from repetitive work. It can be as simple as taking your hands off of the steering wheel or your feet off the pedals if you are waiting for something.

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written by ErgoRisk

Boomers Beware! Vanishing Vision

• As the workforce ages, vision is one of the most obvious casualties. At first, glasses appear, and then later multi-focal lenses creep in. 

 
• What other changes should we be aware of in the office as everyone ages?

• Reduced light transmission (In good light, the eye of a 20 year old receives six times more light than that of an 80 year old. In dark conditions, the 20 year old eye receives about 16 times more light!)
• Decreased ability to read fine print
• Altered depth perception and peripheral vision
• Increased sensitivity to glare (wearing contacts or glasses also increases glare sensitivity)o Decreased adaptation to the darko Reduction in ability of eyes to tear, creating increased dryness

What can we do to reduce the impact of our ever eroding eyesight?

• Use brighter task specific lighting
• Reduce/eliminate glare with indirect lighting
• Encourage workers to have their eyes checked regularly and ensure that their eye prescription is up to date.
• Increase font size and icon size on your monitor and use your mouse (Ctrl and scroll wheel OR other customizable controls) to zoom in or out when working on documents with small fonts.
• Try to use documents that are well laid-out and use a good sized font.

This article was
written by ErgoRisk

Boomer Beware! Hard of Hearing

The first sign of maturity is the discovery that the volume knob also turns to the left. ~Jerry M. Wright

• While each of us aren’t sure what impact car stereos, huge stereo systems and iPods have had on our hearing over the years, one simple constant is that our hearing does decline as we pass through middle age. Some of the known impacts are:
o Decreased high-frequency hearing
o Decreased ability to discriminate some sounds
o Most often, this change is noticed as the inability to listen to a particular voice or sound in a noisy environment.
o As well, people who work with a lot of background or noise may have difficulty hearing verbal instructions.

• What can you do to help yourself?
o Use hearing protection whenever recommended
o Reduce background noise
o Avoid high-frequency noise
o Set your cell phone on ring and vibrate to avoid missing important calls
o Use equipment with adjustable noise levels (e.g. phone, headsets)
o Use visual alarms as back-up for auditory alarms

This article was
written by ErgoRisk

Boomer Beware! Happy Hormones?

The aging process plays a lot of tricks on us. Some are on the outside and others play out on the inside. Hormone and immune function are two that occur internally and can pack a punch by impacting our energy and physiological response to our work environment.

Here are some of the common age-related changes from the endocrine and immune systems:

• Decreased tolerance to heat or cold
• Decreased inflammatory response
• Increased risk of infections
• Decreased insulin production and decreased thyroid function
• Lower overall work capacity

• What to do?

• Take breaks each hour to stand up and stretch your upper body
• Avoid work in hot or cold environments or ensure that appropriate clothing is available.
• Where possible, avoid repetitive-motion work and encourage task rotation
• Take precautions to avoid infection
• Keep healthy snacks in the office and drink lots of water

This article was
written by ErgoRisk

Boomers Beware! The "Mighty" Old

While the average age of your workforce is probably over 50, many of the jobs in your company were designed for a younger crew?  When average physical abilities of the work force do not meet the physical demands of the job, injuries happen. The following are the changes that creep up on us as we age:

• Decreased muscle mass and strength (After the age of 40, various studies show that you lose between 15 to 46% of your strength)
• Reduced bone mass (bone mass decreases up to 30% for females and 15 % for males by age 60)
• Loss of 1 cm per decade in height after the age of 30 from thinning back discs.
• Reduced range of motion (ROM) and flexibility
• Reduced endurance (the older worker has 60-80% less endurance or aerobic capacity than a 20 year old)
• Increased recovery time needed for many working tissues
• Increased muscle response time and fatigue
• Older people may find it harder to maintain good posture and balance

What to do?
• Try to keep work in "neutral zone" (between knee and shoulder level, close to the body)
• Continue or begin regular exercise program
• Change positions regularly and stretch the upper body throughout the day
• Allow self paced work and opportunity for breaks
• Design and plan work that eliminates twisting and reduces work with static muscle effort (e.g. sustained positions)
• Seek simple solutions to accommodate physical limitations (there are many resources available)

This article was
written by ErgoRisk

Safe Lifting - Easy as 1-2-3

Lifting is a part of many jobs. So much so that we sometimes don’t question what we are lifting or how we are ‘getting the job done’.

Unfortunately, many injuries occur when we fail to be mindful of the work at hand. 

It’s important to recognize that safe lifting has as much to do about personal awareness on the job as it does physical strength. Remember, lots of strong workers injure their back every day.

The following is a tool to identify safe lifting tasks and recognize tasks that could be improved.

This article was
written by ErgoRisk

High Mileage Drivers: Begin with the destination in mind

• Before we start a job, most of us know to take a second to make sure we have all of the tools we need and have thought about the job ahead.

• Do you take the same time before you get out of your driveway?

• Whether it’s a lifting task, or operating a vehicle, taking the time to put your back in ‘neutral’ is essential.
• Neutral posture happens when your hips are at the back of your seat, and your low back is supported comfortably. 

 
• The combination of long commutes and road trips, coupled with poor low back posture and vibration from your vehicle can lead to more and more discomfort.

• The bottom line is that before you start any commute – start with your back in mind. It will thank you over the long haul. Here are the things you should consider before you hit the road:

o Ensure you have shifted your hips to the back of the seat (lean forward and shift your hips back).
o Check to make sure you have support in your low back, mid back and that your head can touch the headrest (consider buying a half or full lumbar roll if your seat doesn’t provide lumbar support).
o Make sure that you don’t feel pressure points from the seat (e.g. by your knees) on the back of your legs.
o Make sure you can keep your back supported with your feet flat on the floor and comfortably reaching the pedals.
o If you have to use your laptop in your vehicle, try sitting on the passenger side to improve your comfort and posture. Alternatively look for laptop stands or try an external keyboard (some even have built-in mousing devices).

This article was
written by ErgoRisk

High Mileage Drivers: Bad habits

• There is a classic Seinfeld episode where George gets picked on for carrying his ‘Costanza’ wallet. He carried so many receipts around in his thick, massive wallet, that at one point his back leaned to one side when he sat down. He even resorted to stacking napkins beneath his other pocket to level himself.

• Not surprisingly, he ended up with a sore back…

• What do you do with your wallet when you drive? A simple rule is that you should never drive with a wallet (or anything else) in your back pocket. 

 
• Of course there are many other habits that we pick up as we try and multi-task. Here are a few others that you may or may not be aware of:

 On long drives, do you use cruise control to allow you to change postures and relax muscles?
 On drives of greater than an hour, do you regularly take short breaks?
 Are you a ‘road rager’ or an aggressive driver or do you manage your speed, distance and maintain a constant awareness of hose around you?
 When you are driving, do you drive dead tired, use your cell phone or drive drunk (did you know that all three of these can have the same impact on your driving ability)?
 If you are working on your laptop in your vehicle, do you sit in a twisted posture?

This article was
written by ErgoRisk

High Mileage Drivers: Loading and unloading

• One of the most important things to understand about driving is that prolonged sitting in a vehicle, with your back slightly slouched can cause the ‘shock absorbers’ of our back to get a little out of position.

• If you drive for a while, then jump out and start lifting or unloading tools or equipment, your back is at a higher risk of injury.
• If driving and handling heavy items are a part of your job, here are things you can do to help you protect your body and your back: 

 After driving and exiting your vehicle, take at least 2-3 minutes after exiting your vehicle before you lift anything heavy.
 If you have to lift items more than 50 pounds as part of your job, and have the means, have you look into lift assists that could help you.  You could consider something like a Spitz Lift (http://www.truckcrane.net/about.htm).
 Keep the materials in the back of your vehicle organized to ensure that frequently used items and the heaviest items can be accessed easily without working hunched over in the back of your truck. Consider truck bed options such as a cargo slide (http://www.truckcargobed.com/gorilla/gorilla.html).
 If possible, use a dolly or something else that is easily accessible to carry bulky items more than 10 feet.
 Do preventative maintenance for your body (e.g. core stability exercises or strength training).  No amount of workplace equipment being fit and healthy (both at and away from work).
 Look around at truck accessories if you are using your truck as a work bench (e.g. detachable work platforms or vicse) to help you work in neutral posture.

This article was
written by ErgoRisk

High Mileage Drivers: Rough roads!

• If you have ever used a jackhammer or been hit playing a contact sport, you know that vibration and impacts take their toll on the body.

• When you think about driving for long periods or driving or rough terrain, it’s important to realize that the side effects of driving can accumulate and cause serious physical problems.

• Here are some simple suggestions to consider if driving over rough terrain is part of your job:

 Check your tires daily to make sure that they are in good shape and sufficiently inflated.
 Regularly maintain your vehicle to make sure the shock absorption systems are in good shape.
 Check to see that your seat is in good shape, e.g. check that the foam or seat structure not broken down.
 Wear your seatbelt at all times.
 Keep your fingers and hands on the outside of the steering wheel in case it turns violently.
 When you are driving over rough terrain, slow down to minimize impact on the body.
 Consider, particularly if you have a say in at the time of purchasing, how the vehicle fits you (e.g. are the seats highly adjustable?) and how it responds to rough terrain?

• It’s important to recognize that it’s not only the number of kilometers but the harshness of the kilometers that gradually lead to the breakdown of our vehicles AND our bodies. Being proactive and maintaining our bodies and vehicles in top shape are crucial if we want to stay on the road for the long haul.

This article was
written by ErgoRisk

Hand and Wrist - Tool Use

• Human hands are unique and one of our greatest assets. Can you imagine trying to work without them?

• Do you suffer from any of the following symptoms?
• Numbness, tingling, redness, stiffness or reduced movement, pain, reduced strength

• These can be the first steps down the road to serious injury or disability 

 
• The combination of forceful and awkward wrist movements repeated throughout your workday can lead to many types of injuries. 

• Carpal tunnel syndrome, tennis elbow, golfer’s elbow, and tendonitis are just a few of the problems that can impact your ability to use your hands over the long term.
What do you need to know?

• The safest and strongest position for your wrist and hands is when your wrists is straight and you can use a comfortable power grip (the handshake position)
• Some of the risk factors for your hand include powerful gripping, bent wrist postures, vibration from tools, cold, gloves, and poorly designed tool handles. When more than one risk factor is present, the risk is multiplied.
What can you do to prevent hand injuries?
• Make sure that your tools are in good working order. Dull or poorly maintained tools take longer to get the job done, require more force, cause unnecessary vibration and increase the risk of injury from tool ‘kick back’.
• Change the height that you work at to maximize your leverage and optimize your wrist posture and grip strength
• WATCH OUT for the tendency to over-squeeze power tools.
• If you can’t change your work, workstation or tools and have to work in awkward posture, make sure you take breaks to stretch and to let your muscles and tendons recover.

This article was
written by ErgoRisk

Hand and Wrist - Hold on Tight (but not too tight)

What factors increase the risk of hand strain or injury?

• Muscles work best when the joints that they cross are in ‘neutral’ position. Neutral wrist posture is a straight line from your forearm to your hand.

• Why is this important? Working with the wrist bent increases stress on the tendons as they go through the wrist and can increase pressure in the carpal tunnel.

 If these tendons have to bend around a corner (if your wrist is bent) or are pressed against a hard edge they can get inflamed (think of a rock climbing rope rubbing back and forth over a rock and getting hot and frayed). Over time the combination of awkward wrist posture and repetitive movements can lead to injuries anywhere from the elbow to the hand.
• Another factor in wrist problems is that the wrist muscles aren’t as strong when they are bent.
 For example, working with your wrist bent impacts how strong your grip is. If your wrist is fully bent (palm toward forearm), your grip strength can be reduced by over 50% (this is actually a knife disarming technique in certain martial arts).
 Because the muscles are less efficient, awkward postures make you squeeze harder, and since you are squeezing harder, the muscles don’t have as much endurance and fatigue faster. Awkward wrist posture leads to you having to work harder!

• This can be reduced even more if you are wearing gloves. Did you know that using gloves can decrease your grip strength by up to 40%?
• All of these factors are reasons to take a close look at your work and work area. Do your wrists and hands give it a thumbs up or thumbs down?

This article was
written by ErgoRisk

Hand and Wrist - The right grip

What can I do around my workplace?

• Since repeated awkward wrist postures can lead to injury, many designers have modified tools to help keep the wrist in neutral. Remember, it’s always better to bend the tool than to work with your wrist in an awkward posture.

The solutions:

The first step is recognizing that your work forces you to work with awkward wrist postures.
The second step is to try to figure out what is causing your wrist to be bent:
• Is it the height or orientation of your workstation?
o Can you raise or lower your workstation to improve your wrist posture?
o Can you use a vice, jig, or a stand to hold work and reduce hand strain?
• Is it the tool design?
o Use pistol grip tools for vertical surfaces, inline tools for horizontal surfaces.
o Look for alternative tools that promote neutral wrist posture and to reduce stress on the wrist and hand.
• Is it the design of the machine/equipment that you are working on?
o If you can’t change this, modify HOW you work and manage fatigue.
o Learn appropriate stretching and strengthening exercises to help keep your wrists and hands healthy.

This article was
written by ErgoRisk

Setting up your Office Workstation

Goals:

• Feet must be supported.
• Low back support encourages good upper back, shoulder and neck posture.
• Sit in close to avoid reaching or slouching.

• Position all material (i.e. keyboard, mouse, phone, documents, adding machine) to encourage relaxed, upright sitting with arms at your sides.
• Sit against the backrest, with slight recline, and let gravity hold you into the chair.

Steps to Reach the Goal:

1. Feet on the Floor, Chair Backrest Upright
• Sit in your chair and adjust the seat height so that your feet are firmly on the ground without undue pressure for your thighs against the chair seat pan.

2. Seat Pan Depth
• If possible, slide the seat pan in or out to match the length of your thighs.
• Ensure a gap of 2 to 4 fingers from the edge of the seat to the back of your calf.

3. Backrest Position
• Adjust the backrest height so the low back (lumbar) support helps you sit tall.
• Adjust the backrest tilt to support you in an upright and slightly reclined (50) position – shoulders just behind hips.

4. Sit in Close
• Move your hips and back against the backrest.
• Slide you chair in as close as you can to your workstation.
• Bring your keyboard and mouse close.

5. Keyboard and Mouse
• With a keyboard tray or adjustable height desk, position your keyboard and mouse at your elbow height to keep good wrist and arm position.
• With keyboard and mouse up on the desktop, you may need to raise your chair and place a footrest under your feet to maintain a proper base of support.

6. Arms at Your Sides
• If desired, adjust your armrest to support your arms in a relaxed position.
• Ensure armrests don’t restrict reach to the keyboard or mouse.

7. Monitor(s)
• Adjust your monitor(s) so that the top of the screen is at (or slightly below) eye level.
• Position the monitors so you do not have to twist to view them.
• Recommended monitor distance is 16” to 29” (your arm’s length). Move your monitor(s) closer if you ever find yourself leaning in to view your work.

8. Documents in Line
• Position frequently referenced documents on an angled document holder between your monitor and keyboard.