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Ergonomics Tips: Health and Safety Risks of Computer Work

Ergonomics Tips: Health and Safety Risks of Computer Work

by | Nov 21, 2018 | Ergonomics Solutions

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

Blog: Health and Safety Risks of Computer Work

“Evidence suggests that about 3% of women and 2% of men will be diagnosed with carpal tunnel syndrome during their lifetime…” – The New York Times 

One may not think a desk job or computer work would have many health risks, but according to the Occupational Safety and Health Administration (OSHA), repetitive movements (including mouse or keyboard use), sitting in awkward or uncomfortable positions, or straining the neck to look at a screen that is too high or too low can cause musculoskeletal injuries. Additionally, eye damage is a big health concern due to frequent computer screen usage.

It is important to understand the health and safety risks of computer work and how to avoid and prevent workplace injury.

What are some of the risks?Ergonomics Consultants | Solutions Northwest Inc.

Repetitive movement on the computer can put employees at risk for musculoskeletal issues. Two common musculoskeletal issues workers face are carpal tunnel syndrome and tenosynovitis. Tenosynovitis is an “inflammation of the nerve and muscle sheaths where tendons on the fingers pass through. A person with tenosynovitis will suffer from wrist pain and pain on the back of the hand” as described by medi. Carpal tunnel syndrome is caused by compression of the median nerve that passes through the carpal tunnel wrist bones.

In addition to hand and wrist pain, eye damage is a concern for employees that frequently use computers at work (as well as employees that use smart phones or tablets). 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

What can you do to avoid workplace injuries?

Knowing the risks of computer jobs is just half the battle, it is also important to educate yourself and your co-workers on how to avoid work related injuries.

The easiest thing you can do is take a break. Rest is important when doing a repetitive job. Step away from the computer and visit the water cooler, grab a coffee, go eat lunch outside in the sun, or just restock the printer with some new paper.

Take a look at our ergonomics blog to learn easy stretches for your back, neck, or hands. Learn some desk exercises you can do while at your workstation to keep your body strong and take your mind off work.

Additionally, you may want to consider requesting that your office administrator or human resources manager order special peripherals such as a trackball mouse or ergonomic keyboard.

OSHA suggests “adapting tasks, workstations, tools, and equipment to fit the worker to help reduce physical stress on a worker’s body and eliminate many potentially serious, disabling work-related musculoskeletal disorders (MSDs).”

Be sure your office consults with ergonomics experts to provide a safe work environment and check out Ergonomics Blog for some quick tips.


In conclusion

As long as you remain proactive about your health at work, you should be able to avoid many workplace injuries. If you do suffer from an injury, be sure to always consult with your doctor first.

Hopefully these ergonomics tips can help keep your workplace a safe work place. 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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3 Shoulder Stretches for Desk Workers

3 Shoulder Stretches for Desk Workers

by | May 4, 2018 | Ergonomics Solutions, Exercise, Human Resources, Stretches

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

3 Shoulder Stretches for Desk Workers

”In a typical working day, people spend an average of 7.7 hours sitting” – 2008 Vanderbilt University study

Many workstations require workers to sit and look at their computer screens for hours every day. While every office admin should consult with an ergonomics consultant to ensure the workstation is properly set up, repetitive and strenuous work may still lead to workplace injury if you do not properly care for your body.

Beyond making sure to take breaks by getting up and moving, try these 3 shoulder stretches our ergonomics experts have collected from the CCOHS.

1. Shoulder Roll

Tight or tense shoulders? The shoulder roll will help you relax your shoulder muscles. Sit back in your office chair, and slowly roll your shoulders backward 5 times in a circular motion. Next, roll your shoulders forward.
Shoulder Roll Stretch

2. Shoulder Shrug

Sitting all day at your workstation can lead to tightness or tension in the shoulder and neck area, try the shoulder shrug to relax the muscles. Begin by raising the top of your shoulders towards your ears until you feel slight tension in your neck and shoulders. Hold this feeling of tension for 3 to 5 seconds, then relax your shoulders downward into their normal position. You can repeat this 2 or 3 more times.
Shoulder Shrug Stretch

3. Neck Relaxer

Relax a sore, computer neck with the neck relaxer stretch. Begin by dropping your head slowly to the right, trying to touch your right ear to your right shoulder. Repeat on the left side. Then, slowly drop your chin to your chest, turn your head all the way to the right, then turn all the way to the left.
Neck Relaxer Stretch

In Conclusion

Staying proactive by stretching at your workstation is a great way to avoid workplace injury. If you are in serious pain, be sure to consult with your doctor to see if it is serious. And for more tips check out our blog featuring advice from our ergonomics experts.

For an ergonomics consultation, 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 (Arcata), Oregon, Seattle, Olympia, Tacoma, and Portland.

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12 Ergonomics Exercises you can do While Sitting at Work

12 Ergonomics Exercises you can do While Sitting at Work

by | Jan 30, 2018 | Ergonomics Solutions, Exercise Video, Human Resources

Watch Solutions Northwest Inc.’s Ergonomics Exercises video series:
“Exercise at your desk, 12 Video Playlist” by clicking play on the image above or visiting our YouTube channel.

We have compiled videos of 12 exercises you can do at your desk:

Ergonomics Consultants, Office Assessments, | Solutions Northwest Inc.Working out can seem like quite the chore, but our Ergonomics Consultants at Solutions Northwest, have compiled a list of exercises that you’re able to do at work – and better yet, you can do most of these exercises while sitting down on your office chair.

Check out this playlist of exercises that strengthen your core, improve your posture while sitting, and provide enough strength to make it through a sedentary, office workday.

Ergonomics Exercises you can do at your desk Playlist:

  1. Outer Hip Exercises
  2. Stomach (abdominal) exercises
  3. Forearms, Wrists, and Hands
  4. Neck Exercises
  5. Spine Exercises
  6. Chest + Back Exercises
  7. Lower Back exercises
  8. Foot Exercises
  9. Planks from your desk
  10. Hip Exercises
  11. Posture Strength
  12. Inner Thigh Stretches

Our ergonomics experts have assembled these workouts for you in order to help make your office an injury free work zone.

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

Subscribe to our ergonomics blog for more ergonomics tips from Solutions Northwest Inc., ergonomics consultants located in: Seattle, WA, Tacoma, WA, Olympia, WA, Vancouver, WA, Kent, WA Renton, WA, Beaverton, OR, Portland, OR, Salem, OR, San Diego, CA, Carlsbad, CA, La Jolla, CA, Irvine, CA, Costa Mesa, CA, Newport Beach, CA.

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Surviving Office High Heels 101

Surviving Office High Heels 101

by | Jan 23, 2018 | Ergonomics Solutions, Human Resources, Portland Ergonomics

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

Office Heels Pain Workplace

“49% of women wear high heels, even though the majority of heel wearers (71%) complain these shoes hurt their feet.” American Podiatric Medical

Wearing high heels in the workplace may be your fashion style of choice, but it may also be a cause of foot pain. Is the added height, tall posture, and altered gait worth the pain? Is there anything you can do to both enjoy heels and avoid pain? This blog may serve as a survival guide for wearing heels in the workplace.

The physics of high heels

High heels transform the body’s stance and one’s movement due the physics of your body’s center of gravity shifting. Your walk changes as your body tries to keep itself balanced. The engineers at Illumin explain, “When standing in high-heeled shoes, posture changes so that the back is arched, the pelvis and chest are thrust forward, the buttocks stick out, and the calf muscles tighten. The shoe slant causes some muscles of the leg to remain flexed while the added height to the leg gives an illusion of longer legs, both of which are important contributions to the classic heeled shoe stance.

The hip swaying, swift bouncy strides, and prominent stance are all in reaction to a shift in centers of gravity or pressure. The illusion of muscular legs, on the other hand, is a result of positioning of the heel of the foot.”

Avoid pain when wearing high heels
Now that you have a better idea about how heels affect your body, here are some tips to avoid pain at work while wearing heels at the office.

  • Use an adjustable footrest at your desk
    It’s important to make sure your keyboard surface height, chair height, and monitor height are always correct. Set up your workstation as if you are wearing heels and use an adjustable footrest for when you wear flats. This way, you always have a comfortable option available to you.
  • Stretch your feet on your breaks
    Consider doing foot stretches and exercises while at your desk. Watch Solutions Northwest’s video series for ideas on foot exercises you can do while sitting at your desk. https://www.solutionsnw.com/2017/10/07/exercise-desk-foot-exercises/ 
  • Purchase Hybrid Heels
    Be on the lookout for heels which mimic jogging/basketball shoes with pouches of gas for comfort. These are sometimes referred to as comfort heels. This built in comfort works as a stylish alternative to using inserts.

In Conclusion

It’s important to feel confident and comfortable in the workplace, while still being aware of work injury risks. If you are reading this ergonomics blog, you’ve already taken the first step into a healthy and happy work place, which is to always remain proactive about your workplace health.

As always, be sure to share these tips with your co-workers or employees and 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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Tips to Survive Sitting all day at Work

Tips to Survive Sitting all day at Work

by | Dec 21, 2017 | Human Resources, Olympia Ergonomics News

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

Tips to Survive Sitting all day at Work
”In a typical working day, people spend an average of 7.7 hours sitting” – 2008 Vanderbilt University study

If you work in an office environment, there is a good chance that most of your workday involves sitting at your work desk. In fact, according to British Psychological Society, people spend an average of 5 hours and 41 minutes per day sitting at their desk. Once you factor in commutes, television, and more – people are sitting long enough that it begins to negatively impact their health.

This BPS study concluded that:

  • Nearly 70% of employees surveyed did not meet recommended guidelines for physical activity.
  • Employees who sit for longer at work are more likely to sit outside of work.
  • There is a correlation between BMI scores and sitting time at work, as one would expect.
  • That more time spent sitting at work was associated with a decrease in mental well-being.
  • Chronic sitting has been associated with serious health consequences like weight gain, back pain, diabetes and heart disease.

All hope is not lost, however, here are a few tips to help get you through a sedentary job:

Set an hourly alarm on your phone: Set your cellphone to remind you to get up for a few minutes to rise, stretch, and move around every hour. Figure out ways to work this in to your work schedule, for photo copies, breaks, or other office tasks.

Learn how to exercise at your desk: There are many exercises that can be done in your chair. Try watching our YouTube video series “Exercise at your Desk” that features exercises for your lower back, stomach, hips, and overall core.

In Conclusion
Now that you know the risks of too much sitting, remain proactive in your workday and get up every hour to move around. If you’re able to exercise on your breaks, even better. Additionally, you may want to consider contacting an ergonomics expert to assess your work environment.

As always, be sure to share these tips with your workers or employees and 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.

Contact our Experts

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