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Ergonomic Education for Injury Prevention by a Registered Occupational Therapist

Learn about ergonomic principles, job design, and injury prevention strategies to maintain good posture and prevent musculoskeletal injuries. Discover common posture positions and sitting postures, and how to apply ergonomic principles to different activities like driving. Get exercise guidelines, tips for stretching, and when to seek further help for potential issues. Be proactive in promoting health and wellbeing. Contact Kristina Skrien, Occupational Therapist, for guidance.

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Ergonomic Education for Injury Prevention by a Registered Occupational Therapist

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Presentation Transcript

  1. Ergonomic Education & Injury Prevention Developed for

  2. Agenda • Reason for today’s visit • Who am I? • Causes of Injuries • Ergonomics • Injury prevention • Apply the principles

  3. Reason for My Visit • Ergonomics • How can we prevent Musculoskeletal injuries? • Organization of work flow • Job Design/Redesign (this includes the environment) • Ergonomic Education • Training • Physical Conditioning & Lifestyle

  4. Who am I? • Registered Occupational Therapist • Promoting health and wellbeing through activity engagement • Solve problems that interfere with your life • Ergonomics • CBI Health Team • Occupational Therapist • Physiotherapist • Chiropractor • Massage Therapist • Kinesiologist

  5. Causes of Injuries • Stress beyond what your body can handle • Sustained Posture • Awkward Posture • High Repetition • High Force • Static Stress = Muscle Fatigue

  6. Ergonomics • Ergonomics is a science concerned with the ‘fit’ between people and their work: ensuring that the job gets done with the least strain on the person doing it.

  7. Anatomy 101: Trunk & Spine Muscles of the front and back support us: • Abdominal muscles and flexible back and leg muscles help maintain good posture. • Muscles across the chest, shoulder blades and neck support the arms & back. • Slouching increases fatigue and makes all the structures work harder to support the back.

  8. Good posture involves training your body to stand, walk, sit and lie in positions where the least strain is placed on supporting muscles and ligaments during movement or weight-bearing activities.

  9. Common Posture Positions: • Sway back • Lumbar Lordosis • Thoracic Kyphosis • Forward Head • Good Posture

  10. Static Sitting • Maintain the spine’s neutral curves • Chair with a lumbar support • Seat should be flat or tilted forward slightly • Bend from the hips when leaning forward • Knees at or above hip level

  11. Neutral Sitting Posture • Knees at same level or slightly lower than the hips with feet on solid surface. • Back against the seat back. At least 3 finger widths between the back of the knee and chair. • Seat back adjusted so it feels good! HINT: try every setting before deciding what feels good! • Arm rests: ~0.5” above and to the side of elbow.

  12. Applying these Principles to your Bus • Circle Check & Static Sitting • Maintain natural S-curve of your spine • Kneel, crouch/squat to avoid stooping • Stair Climbing • 3 point contact • Getting in and out of your seat • Eliminate trunk rotation • Steering Wheel • Shuffle steering rather than full shoulder movement

  13. Prevention - Flexibility • Stretching increases flexibility and decreases risk of injury. • Perform stretches slowly. • Perform stretches multiple times each day.

  14. Exercise Guidelines Consult family doctor Start out easy Increase gradually Exercise regularly A little pain is O.K but should not linger Neck exercises should not cause arm pain Back exercises should not cause leg pain

  15. Prevention – Improve & Maintain Conditioning • FITT Principle • F – Frequency • I – Intensity • T – Type • T – Time

  16. F - Frequency • Schedule it! • Individualized • Start off easy • Anything is better nothing • Must increase frequency as you progress

  17. I - Intensity • Key factor to improve aerobics, flexibility and strength • Start off easy • Progressive overload • Do Not follow the “no pain, no gain” mantra • Apply the conversational intensity • Anything is better than nothing • Individualized

  18. T - Type • Aerobic • Anaerobic • Strength • Flexibility • 30 minutes (only a general guideline) • Work your way up to daily activity T - Time

  19. Stretching & Self Care Stretching improves: • Muscle Relaxation • Circulation • Pain Control • Posture • Stretching decreases: • Injury Risk • Muscle Tension • Low Back Pain • Stress

  20. Quick Stretch Break!

  21. Extension In Standing (Backward Bending)

  22. Neck Retraction

  23. Levator Scapulae

  24. Side Neck Flexion

  25. Mid Back

  26. Gluteus Maximus

  27. Hamstrings

  28. When to seek further help • Signs & Symptoms of a Larger Problem: • Pain or discomfort during activity that goes away after the activity is done but happens frequently with that activity • Pain or discomfort that lasts after work and doesn’t completely go away before the next work day and/or persists for several days • Funny feelings in the arms/legs: numbness, falling asleep, tingling • Loss of strength • Reduced range of movement If you have these problems talk to your family doctor or other health professional.

  29. Be proactive – Exercise your gifts and talents everyday!

  30. Thank you! Kristina Skrien, Occupational Therapist B.H.K., MSc. OT Reg. (Ont.). kskrien@cbi.ca

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