Ergonomics is the study of people in their working environment.
Causes of Ergonomic Injury
Repetitive work, awkward posture, forceful motion, stationary position, direct pressure, vibration, extreme temperature, noise, and work stress.
Prolonged working hours.
Existing musculoskeletal disease.
Facts
Most workers feel uncomfortable in their sitting posture.
Around 68% of the employees are not comfortable performing work for a long duration.
Back injury is the most common ergonomic injury.
Ergonomic injury makes up 33% of the worker injury or illnesses.
Symptoms of Ergonomic Injury
Pain which may be dull and aching, sharp and stabbing or a burning sensation.
Tingling or numbness, swelling, inflammation, stiffness.
Muscle weakness or discomfort, extremities turning white or cold.
Muscle tightness, cramping or discomfort, clumsiness or loss of coordination.
Decreased range of motion, or discomfort when making certain movements.
Complications
Neck and shoulder pain, lower back pain, carpal tunnel syndrome, bursitis, and tendinitis.
Treatment
Heat therapy, muscle relaxants, and compression
Physical therapy
Prevention
Prevention includes modifying the work to fit the worker, not the other way around. The goal is to eliminate discomfort and risk of injury due to work.
Use neutral posture, rotate tasks to avoid overwork of muscles, ensure proper gripping technique, and proper lifting/carrying/pushing/pulling procedures.
Use a cushioned headboard, utilize an ergonomic mattress and pillows.
Use of ergonomic office chairs:
Keep space of 2-3 fingers between knees and chair cushion for blood flow.
Angle the back rest so that the head, back, and hips are in line for proper support.
Ensure the backrest gives proper lumbar support.
Keep the arm rest at the height of the table so that arms are parallel and rest on the table.
Ensure your knees are below your hips to reduce the load.
Bring the keyboard and mouse closer to your body to reduce the load of reaching forward.
Stand up and walk around every hour.
Invest in a footrest if your legs are hanging.
Incorporate stretching throughout the day.
Daily exercises targeting all muscle groups.
