HOME OFFICE ERGONOMICS AND DUBBO RSL AGED CARE …...• Provide an understanding of human anatomy...
Transcript of HOME OFFICE ERGONOMICS AND DUBBO RSL AGED CARE …...• Provide an understanding of human anatomy...
DUBBO RSL AGED CARE ASSOCIATION
Work Health & Safety Committee Training
Presenter: Paul Hennock, WHS Consultant
15th July 2019
HOME OFFICE ERGONOMICS AND
WORK HEALTH & SAFETY TRAINING
• Provide an understanding of human anatomy and biomechanics to understand why
injuries occur in the home office environment if proactive measures aren’t taken
• Provide you with the golden rules of optimal home office ergonomic set-up to
minimises the risk of injury
• Increase awareness of the multi-factorial aspects to preventing injury in the home
office
2
OBJECTIVES
1UNDERSTANDING MUSCULOSKELETAL DISORDERS AND WHY THEY OCCUR
4
OFFICE WORKER
INJURY HOTSPOTS
www.worksafe.vic.gov.au/hotspots#/office
5
WHAT COULD GO WRONG?
Neck and shoulder muscle strain
and traumatic injury from
repetitive use of computers /
keyboards / mouse, lifting and
handling equipment/materials
particularly at the extent of their
reach
Muscle strain from lifting and
handling of equipment/materials
and maintaining static postures
for prolonged periods (e.g. being
seated all day).
Muscle strain from prolonged or
repetitive keyboard or mouse
use. Fractures from slips, trips,
and falls.
Joint/muscle injury or strain from
prolonged periods of sitting, falls
off ladders, missteps on stairs,
or from slips on wet or uneven
surfaces.
www.worksafe.vic.gov.au/hotspots#/office
Work-related stress from work
pressure, exposure to traumatic
events, bullying, or work-related
violence.
Whilst some MSDs developed from ….
6
DEVELOPMENT OF MSD – SNEAKY INJURY!
Most develop from ….
By the time you feel discomfort it may be too late….
7
WHICH IS BEST?
STATIC VS
DYNAMIC MUSCLE USE
2 BASIC ANATOMY & BIOMECHANICS
9
THE SPINE SAFE SHAPE
Key message:
Optimal shape spine
= ‘S’ shape spine
MOVEMENT OF THE DISC
IMPORTANCE OF SPINAL POSTURE
11
Pressure on the spine and discs in varying activities:
SHOULDER JOINT
3GOLDEN RULES OF HOME OFFICE ERGONOMICS
14
MULTI-FACTORIAL CAUSES OF MSD –
IT’S NOT JUST THE DESK & CHAIR! Company Culture
Work Organisation
Environment
Tools
Task
Person
15
GOLDEN RULES
16
OFFICE CHAIR
Back rest:
• Position lumbar support in lower back curve – rolled up
towel or small cushion can assist
• Ensure spine (low and middle back) is fully supported
Seat pan and height:
• Hip angle with shoulders slightly behind hips, knees level with hips
• Ensure legs are supported by pan of chair with 2-4cm gap between the knees and front of
the chair
• Add cushion on hard chairs
• Feet flat on the ground or a footrest
17
DESK
• Chair pulled in close to desk
• Ensure shoulders are relaxed, elbows bent
and forearms supported on desk
18
KEYBOARD / MOUSE
• The distance between the keyboard / mouse and desk edge
should provide enough space to allow support of the
forearms on the work surface
• DO NOT push wrists in to work surface or edge of keyboard
• Keep keyboard flat (legs down)
What could
go wrong
here?
19
• Keep hands and wrists in neutral position
• Avoid repetitive wrist flexion and extension
• Perform stretches during the day
• If available consider ergonomic devices
HAND / WRIST PROTECTION TIPS
20
MONITORS
• Screen arms length away
• Neck is in a neutral position
• Avoid direct glare on the screen – avoid light reflection on
your screen and also shadows
• When using multiple screens consider placement based
on usage
21
DUAL MONITORS
What could go wrong here? Solutions??
22
DOCUMENT VIEWING
• Between keyboard and monitor on a stand
• Or on a document stand to the side BUT alternating sides
What could
go wrong
here?
23
AT HOME IN ACTION….
24
READING & WRITING
25
PHONE USE
26
STANDING WORKSTATION
• Long periods of sitting / sedentary activity is not good for
your health
• Aim for 40 min. per hour of standing
• Shoulders relaxed, elbows bent, forearms support on desk
• Shift weight side to side
• Appropriate footwear
27
• Hygiene – same standards as the office, avoid eating at the home desk
• Temperature – adjust settings throughout day, move locations, change clothing
• Footwear – remember this is your workplace – why wouldn’t you wear slippers in the real
office?
• Mats and tripping hazards – good house keeping - why don’t we have mats in the real work
office?
• Electrical safety – check on cord quality - would you let your kids use a worn or exposed cord?
• Manual handling – would you handle things differently if someone was watching?
OTHER CONSIDERATIONS IN THE HOME OFFICE
28
• Emergency management – clear exist access, fire detectors in order, numbers in phone,
door security, basic first aid supply, fire blanket
• Distractions – managing others / pets at home and those around you (noisy neighbours)
• Healthy eating and drinking – avoid the pantry! Keep to normal break times to eat and
drink. Keep hydrated. Would you eat or drink that if someone was watching?
• Mental health – keep connected, exercise, sleep hygiene, routine, EAP, relaxation, switch
off, establish boundaries with area and hours
JLT Assure ph: 1800 945 145 e: [email protected]
https://maps.finance.gov.au/work-health-and-safety/employee-assistance-program
• Embrace the positives!
OTHER CONSIDERATIONS IN THE HOME OFFICE
• Prolonged sitting increases your risk of canceri, cardiovascular disease and deathii.
• Sitting time remains a risk, even if you engage in regular exerciseiii
• Physical inactivity contributes to > 3M preventable deaths worldwide annually (6% of all deaths).
4th leading cause of death due to non-communicable diseases.
• Cause of 21–25% of breast and colon cancers, 27% of diabetes cases, around 30% of ischaemic
heart disease.
• Physical inactivity is 2nd highest cause of cancer in Australia, behind smoking.
• 60% of Australian adults do < recommended 30 mins mod. intensity physical activity each day.
• Approx. 70% Aus. adults classed as sedentary or low levels of physical activity.
i Boyle, T., Fritschi, L., Heyworth, J., & Bull, F. (2010). Long-term sedentary work and the risk of subsite-specific colorectal cancer. American Journal of Epidemiology, 173(10), 1183-1191.
ii Owen, N., Healy, G. N., Matthews, C. E., & Dunstan, D. (2010). Too much sitting: the population health science of sedentary behavior. Exercise and sport sciences reviews, 38(3), 105-113.
iii Katzmarzyk, P. T., Church, T. S., Craig, C. L., & Bouchard, C. (2009). Sitting time and mortality from all causes, cardiovascular disease, and cancer. Medicine and Science in Sports and Exercise,
41(5), 419-429.
https://www.betterhealth.vic.gov.au/health/healthyliving/the-dangers-of-sitting
29
DANGERS OF SITTING
• Legs and gluteals – weakening and wasting
• Weight – reduced digestion of fats and sugars = increased weight
• Hips and back - hip flexor muscles shorten = problems with hip joints, compression of the
spinal discs
• Anxiety and depression – link between inactivity and mental health (positive effects of
physical activity / Serotonin)
• Heart disease – inactivity has a 147% higher risk of suffering a heart attack or stroke.
• Diabetes - people who spend more time sitting have a 112% higher risk of diabetes
• Varicose veins - sitting causes blood to pool in your legs
• Deep vein thrombosis
• Stiff neck and shoulders – hunched postures
https://www.betterhealth.vic.gov.au/health/healthyliving/the-dangers-of-sitting
30
DANGERS OF SITTING
31
HOW CAN YOU MOVE IT!!!!
32
WHAT’S WRONG HERE? WHAT IS YOUR RESPONSIBILITY?
4OTHER INJURY PREVENTION STRATEGIES
34
WARMING UP
Warm-up:
• Cold joints, tendons, muscles are more likely to get strained or sprained
• Warm up to reduce risk of injury
Recommendations:
• 5 – 10 minute warm up is appropriate (i.e. moderate pace walking)
Stretching:
• Hold all stretches for 10 seconds
• Do not jerk the stretch
• Cease with any discomfort
35
PREVENTATIVE EXERCISES
36
PREVENTATIVE EXERCISES
37
PREVENTATIVE EXERCISES – CORE STABILITY
38
EARLY REPORTING & EARLY INTERVENTION
Early reporting of signs of discomfort or injury may assist in reducing the length of time for
acute injuries and risk of chronic injury.
Early identification and reporting = opportunity to intervene early
Q&A
Contact details
Ph. 1300 418 288