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Ergonomics Tips: Your Posture Impacts Your Success at Work

Ergonomics Tips: Your Posture Impacts Your Success at Work

by | Oct 26, 2017 | Ergonomics Solutions, Human Resources

Post By: Celeste McLaughlin, Ergonomics Manager
Produced by: Solutions Northwest, Inc. (Ergonomics Experts serving Washington, Oregon, and California)

Posture may impact your success in the office

“Just sitting up straight, a simple power pose, may increase self-confidence.” European Journal of Social Psychology

The Mind-Body Connection

The mind-body connection refers to the ways our mental state and mental processes affect our physical body. For example, when you’re happy you smile or when you’re upset, you may frown. Research has revealed that the reverse may be true as well, thus the mind-body connection.  In a 2010 study, “people who sat or stood in expansive poses for just one minute not only felt more powerful and in charge, they also had an increase in testosterone and a decrease in the stress hormone cortisol.” Psychological Science. 

Knowing that it’s possible to affect the mind by being more aware of what your body is doing, let’s explore some of the ways we can apply this body-mind connection to the office or work place.

Mind Posture in the Workplace

“By simply changing physical posture, an individual prepares his or her mental and physiological systems to endure difficult and stressful situations.”- Psychological Science

Your posture can be a very powerful too in the work place. It turns out that your posture may not only affect how people perceive you, but how you perceive yourself. People that sit up straight or stand with good posture may experience a boost to their self-confidence. In a study conducted by the European Journal of Social Psychology a group of people were asked to write down their strengths, weaknesses, and a description of themselves during a mock job interview. Participants that did the task while sitting up straight with their chests out in a confident posture rated themselves higher and had more confidence in their self-attitudes than those who sat slumped, with face looking down at their knees in a doubtful posture according to European Journal of Social Psychology.

Having an increased feeling of self-confidence can lead to success in the work place. According to the job interviewing and recruiting team at RIVS, self-confidence helps you “run successful meetings; dictate what type of work you do and how you do it… you can develop a greater sense of autonomy and easily convince your manager to let you work flexibly or remotely.” Furthermore, self-confidence will help you get those promotions or pay raises.

What is Good Posture?

With all of its benefits, what is good posture? As CYH defines it, “Posture is the position in which you hold your body and limbs when standing, sitting or lying down. To have good posture means that you need to be aware of always holding yourself in a way that puts the least strain on your back, whatever you are doing.”

Because having good posture means that you are putting less strain on your body, it has many benefits beyond just appearances. It can reduce the chance of injury in the workplace.

If you feel you may not be strong enough to maintain good posture due to workplace injury or lack of strength, you should consider exercising to build your strength. At Solutions Northwest, we have assembled a YouTube series which features exercises you can do at the office with only a desk or a chair. Check out this link to learn more

Be sure to share these tips with your employees, especially if you work in the Human Resources department. For more guidance on all work related health and safety issues, visit SolutionsNW.com or Contact Us for more detailed information.

Don’t forget to subscribe to our blog for more ergonomics tips from Solutions Northwest Inc., ergonomics consultants located in Washington State, Northern California, Oregon, Seattle, Olympia, Tacoma, and Portland.

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Ergonomics Tips: Computer Vision Syndrome

Ergonomics Tips: Computer Vision Syndrome

by | Aug 30, 2017 | Ergonomics Solutions, Health, Human Resources

Post By: Celeste McLaughlin, Ergonomics Manager
Produced by: Solutions Northwest, Inc. (Ergonomics Experts serving Washington, Oregon, and California)

Ergonomics Tips: Computer Vision Syndrome

“Americans (aged 16-44) spend 7.4 hours staring at screens every day. That’s 147 minutes of television, 103 minutes on a computer, 151 minutes with smartphones, and 43 minutes on a tablet.” – Mary Meeker’s Internet Trends report

With so many  jobs requiring us to stare at screens,  it’s important to be aware of Computer Vision Syndrome or CVS. CVS is defined as “a condition resulting from focusing the eyes on a computer or other display device for protracted, uninterrupted periods of time.”

Computer Vision Syndrome Symptoms:

  • Headaches
  • Eyestrain
  • Blurred vision
  • Dry eyes
  • Fatigue
  • Neck and shoulder pain

Remember to always consult with your doctor to rule out a possible underlying cause. If you’re hoping to prevent workplace injury or to avoid developing any problems with you (or your employees) vision while using  a computer screen, try some of these ergonomics tips below.

4 Tips to Avoid Computer Vision Syndrome:

  1. Exercise your eyes. Eyes are susceptible to static muscle load, which happens when you are staring at a computer screen. Eyes can be exercised to increase strength of focusing and convergence ability, build stamina, and enable you to change focus faster. Check out these 4 Simple Eye Exercises you can do at work: http://www.solutionsnw.com/2017/04/29/4-eye-exercises-rest-eyes-work/
  2. Blink more often. Blinking replenishes moisture to the eye. When staring at a screen, however, people tend to blink less. Consciously practice blinking more often to provide the eye with more moisture and consider artificial tear products.
  3. Adjust your screen’s settings. Poor lighting and glare can  cause eyestrain and headaches. Always examine your device’s settings to lower the brightness, adjust contrast, and increase font sizes to a more comfortable level. Try a few of these tips to protect your eyes when using your smart phone.
  4. Take a break from the screen. You can do this while remaining at your desk, but give your eyes a rest by staring at a distant object at least once every hour. Consider reading about Eye Exercises that you can do while taking a break from the screen.

Hopefully these ergonomics tips can help you avoid Computer Vision Syndrome and any other negative effects that staring at a screen may cause. Be sure to share these tips with the rest office workers or employees. For more guidance on all work related health and safety issues, visit SolutionsNW.com or Contact Us for more information.

Be sure to subscribe to our blog for more ergonomics tips from Solutions Northwest Inc., ergonomics consultants located in Washington State, Northern California, Oregon, Seattle, Olympia, Tacoma, and Portland.

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Beat the Heat at Work

Beat the Heat at Work

by | Aug 16, 2017 | Ergonomics Solutions, Human Resources, Warehouse Industrial Ergonomics

Post By: Celeste McLaughlin, Ergonomics Manager, Arcata, CA
Produced by: Solutions Northwest, Inc. (Ergonomics Experts serving Washington, Oregon, and California)

Beat the Heat a Work

“More than 40 percent of heat-related worker deaths occur in the construction industry, but workers in every field are susceptible. ” – Occupational Safety and Health Administration

The summer months can be difficult for some workers and it’s important to remain aware of heat-related dangers in the workplace. Please share the following tips and general information to help raise awareness of heat-related illness in the workplace this summer.

What is Heat-Related Illness?  There are three types of heat-related illnesses:

  1. Heat cramps can occur due to loss of large amounts of salt and water through exertion. Remember to consume plenty of fluids and electrolytes when working in heat.
  2. Heat exhaustion occurs when the body “loses large amounts of water and salt through excessive sweating, particularly through hard physical labor or exercise. This loss of essential fluids can disturb circulation and interfere with brain function. Individuals who have heart, lung, or kidney problems or are on low-sodium diets may be particularly susceptible to heat exhaustion.” as described by WebMD.
  3. Heat stroke is a serious illness that occurs when the “body suffers from long, intense exposure to heat and loses its ability to cool itself. In prolonged, extreme heat, the part of the brain that normally regulates body temperature malfunctions. There is a decreases in the body’s ability to sweat and, therefore, cool down. Those who have certain medical conditions that decrease the body’s ability to sweat — such as scleroderma or cystic fibrosis — may be at greater risk of developing heat stroke.” as described by WebMD.

The most common signs and symptoms of heat related illness include:

  • Confusion
  • Dark-colored urine (a sign of dehydration)
  • Dizziness
  • Fainting
  • Fatigue
  • Headache
  • Muscle or abdominal cramps
  • Nausea, vomiting, or diarrhea
  • Pale skin
  • Profuse sweating
  • Rapid heartbeat

5 Quick Tips to avoid Heat-Related Illness from the Red Cross:

  • Stay hydrated by drinking plenty of fluids.
  • Avoid drinks with caffeine or alcohol.
  • Avoid extreme temperature changes.
  • If possible, wear loose-fitting, lightweight, light-colored clothing. Avoid dark colors because they absorb the sun’s rays.
  • Use a buddy system when working in excessive heat. Take frequent breaks if working outdoors.

Review OSHA’s “Water. Rest. Shade.” campaign:

Employers must protect workers from known safety workplace hazards, including extreme heat. OSHA suggests employers provide a heat illness prevention program. The following suggestions are directly from OSHA’s “Water. Rest. Shade.” campaign:
1. Provide workers with water, rest and shade.
2. Allow new or returning workers to gradually increase workloads and take more frequent breaks as they acclimatize, or build a tolerance for working in the heat.
3. Plan for emergencies and train workers on prevention.
4. Monitor workers for signs of illness

Hopefully this information provides a general idea of heat safety in the work place. Be sure to share these tips with your co-workers or employees. For more guidance on all work related health and safety issues, visit SolutionsNW.com or Contact Us for more information.

Be sure to subscribe to our blog for more ergonomics tips from Solutions Northwest Inc., ergonomics consultants located in Washington State, Northern California, Oregon, Seattle, Olympia, Tacoma, and Portland.

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Tips to Survive the Night Shift

Tips to Survive the Night Shift

by | Jun 28, 2017 | Ergonomics Solutions, Health, Human Resources, Seattle Blog

blog_ergonomics_sleep

By Celeste McLaughlin, Ergonomics Manager
Solutions Northwest, Inc. – Arcata, California

According to the National Sleep Foundation, “45% of Americans say that poor or insufficient sleep affects their daily activities at least once a week.” This statistic becomes even more worrisome for those that work the night shift or have a rotating shift schedule, as they may be more likely to experience trouble sleeping.

What are the risks of working an irregular work schedule?

According to the Liberty Mutual Research Institute for Safety, “there is a 27.9% increase in work-related injuries during night shifts when compared to morning shifts.” This is likely due to the body experiencing disrupted sleep patterns. An example of a disrupted sleep pattern would be an employee that normally works night shifts, but returns to a daytime schedule on her days off. A disrupted sleep schedule makes it difficult for the body to adjust and could lead to Shift Work Sleep Disorder (SWSD).

What is Shift Work Sleep Disorder (SWSD)?

Shift Work Sleep Disorder occurs when you have trouble sleeping due to working an irregular work schedule. SWSD is a circadian rhythm sleep disorder defined as: insomnia and excessive sleepiness affecting people whose work hours overlap with the typical sleep period. There are numerous shift work schedules, and they may be permanent, intermittent, or rotating; consequently, the manifestations of SWSD are quite variable.

How can you be proactive about your sleep?

While not everyone with an unconventional work schedule will suffer from SWSD, it is important to remain proactive about your sleeping habits. Here are a few tips from the Human Factor and Ergonomics perspective:

  1. Stick to a regular sleep-wake schedule, consistency is important.
  2. Choose a job location that is close to home, a short commute will give you more time to sleep.
  3. Work with all of the lights on to stay alert.
  4. Purchase items such as blackout blinds to block sunlight or circadian lighting gadgets that slowly brighten until you wake up.
  5. Limit caffeine during the end of your shift.
  6. Silence your cell phone during your sleep hours.
  7. Avoid bright light after work, wear sunglasses and avoid running errands.

Hopefully some of these tips will help you survive a night shift or rotating shift schedule. Remember to always listen to your body and be sure to consult with your doctor for more information. For more guidance on all things ergonomics, visit SolutionsNW.com or Contact our Ergonomics Consultants for more information.

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Protect your eyes when using a Smart Phone.

Protect your eyes when using a Smart Phone.

by | May 18, 2017 | Ergonomics, Health

Protect Your Eyes

By Celeste McLaughlin, Ergonomics Manager
Solutions Northwest, Inc. – Arcata, California

What is Digital Eyestrain?
Whether it is the smart phone’s tiny screen, the tiny images and text, or the screen’s light, it is important to be cautious and aware of the risks of digital eyestrain.

According to Mary Meeker’s Internet Trends report: “the average American (aged 16-44) spends 444 minutes or 7.4 hours staring at screens every day. That’s 147 minutes of television, 103 minutes on a computer, 151 minutes with smartphones, and 43 minutes on a tablet.”

What are the symptoms?
Too much screen time can cause many eye-related symptoms such as discomfort, eyestrain, blurred vision, dry eyes, headache, fatigue, difficulty focusing, and shoulder and neck pain.

5 Ergonomics Tips to Reduce Your Risk:

  • Most smartphones have a feature to make letters on the screen bigger. The most common way to do this is starting with your fingers in a pinched position touching the screen and pulling your fingers apart until the letters are big enough. The letters should be at least as large as the green serial numbers on the front of a dollar bill.
  • Go into the phone settings menu and adjust the screen brightness level to about half. Most phones come with a factory brightness setting which is equivalent to looking at a light bulb.
  • When choosing a color scheme, the ones which are easiest on the eyes are a white background with black text or a black background with green text.
  • Use the phone in a position where there is not glare on the screen, reduce the screen glare to reduce eye strain.
  • Try some Eye Exercises that we have featured in a previous Ergonomics Blog.

For more guidance on all things Ergonomics, visit SolutionsNW.com or Contact Us for more information.

Be sure to subscribe to our blog for more ergonomics tips from Solutions Northwest Inc., ergonomics consultants located in Washington State, Northern California, Oregon, Seattle, Olympia, Tacoma, and Portland.

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