Office Wellness

Dr. Amy Wirebaugh, DPT

Goals

Develop an understanding of issues related to “desk work”. Develop an understanding of proper work space ergonomics. Develop a plan to implement healthy physical and emotional changes to your work environment.

“Desk Work” Related Conditions 70% of the US work force now “Sits” on the job

Conducive to high stress from multi-tasking.

Lack of ability to be active.

Conducive to poor eating habits.

Conducive to poor body mechanics.

Conducive to addictive behaviors (caffeine, nicotine)

High Blood Pressure

Staleness

Burn out

Depression

Weight Gain/Obesity

Posture related issues

-Headaches

-Neck Pain

-Low Back Pain

Estimated Total Medical Costs by Injury

Total Claims Avg Cost per Claim Total

Sprains/Strains 1,418,210 $17,893 $25,376,031,530

Bruises/ Contusions 303,770 $17,690 $5,373,691,300

Cuts/Lacerations 298,360 $16,081 $4,797,927,160

Fractures 282,330 $29,250 $8,256,152,500

Heat Burns 52,330 $20,971 $1,096,933,010

Carpal Tunnel 39,020 $17,971 $701,228,420

Tendonitis 14,260 $20,449 $291,602,740

Chemical Burns 22,470 $20,971 $471,218,370

Amputation 23,970 $42,637 $1,022,008,890

Multiple Traumas 136,690 $36,649 $3,642,651,810

*from the 2004-2005 National Safety Council claims and 2006 Bureau of Labor statistics

Nonfatal Occupational Injuries Involving Days Away From Work

Days from Work Avg Cost per Claim Total

Sprains/Strains 8 $17,893 $25,376,031,530

Bruises/ Contusions 4 $17,690 $5,373,691,300

Cuts/Lacerations 4 $16,081 $4,797,927,160

Fractures 27 $29,250 $8,256,152,500

Heat Burns 5 $20,971 $1,096,933,010

Carpal Tunnel 26 $17,971 $701,228,420

Tendonitis 14 $20,449 $291,602,740

Chemical Burns 3 $20,971 $471,218,370

Amputation 24 $42,637 $1,022,008,890

Multiple Traumas 10 $36,649 $3,642,651,810

Back Injuries

Average days lost to back injury: 32

Average cost of back injuries: $3,704

Average cost of hernias and ruptures of discs : $16, 367. Days lost 111

Watson Wyatt Worldwide and the Washington Business Group on Health, 2001

Work Space Ergonomics

Work Space Ergonomics

90 degree Rule

Take 5 minutes 2-3 times a day

Take 5 minutes 2-3 times a day

Take 5 minutes 2-3 times a day

Nutritional Habits

Replace the caffeinated drinks with water.

Drink 2 bottles of water before lunch and 2 bottles after lunch.

Keep the same bottle and refill it each time.

Snack Breaks

Add a morning snack break and an afternoon snack break.

Fruits, nuts and veggies make great high energy snacks.

Make your work space yours!

Prominently display a few items that never fail to brighten your day or motivate you.

Avoid useless clutter that serves as a distraction.

Don't fight technology, embrace it and make it yours.

Get Moving!

Take the farthest parking spot away.

Use the stairs rather than the elevator.

Pick a friend to exercise with.

Walk, walk, walk!

Leave your desk for lunch.

Wrist Stretches

Extensors

Flexors

Pronators

Supinators

Shoulder Girdle Stretches

Internal Rotators

External Rotators

Left side vs Right side

Stretching Aids

-Towel

-Small rope/string

-Jacket/sweater

Hamstring Stretch

Hip Extensors

Calf muscles

Low back muscles

Lower Leg Stretch

Achillies

Gastroc

Plantarfascia

Low Back

Back Flexors

Back Extensors

Hip Stretch

External Rotators

Hip flexors

Shoulder/Torso Stretch

Torso

Lats

Shoulder Extensors

1 Last Tip...

Very Important!

Avoid Stressors

Questions?