Ergonomics, Obeying the Natural Laws of Work to Avoid Injury

There is a Chinese saying that "To go beyond is as wrong as to fall short". In other words, how long can you tap on that keyboard or sit in that chair before you hurt yourself.

We are not designed to remain as sedentary or perform the fine motor movements for the long uninterrupted hours that we have to do in so many of our jobs. Evidence suggests that prolonged abnormal posture and repetitive movements contribute to neck, limbs and back pain. These conditions are collectively known as overuse syndromes or repetitive stress injury (RSI).

RSI is no small matter. It accounts for 34% of all lost-workday injury and illness and costs almost $20 billion annually according to the Bureau of Labor statistics. The National Academy of Science concluded that an estimated $50 billion is lost by businesses every year from sick leave, decreased productivity and medical costs linked to repetitive stress disorders. The Academy has published 2 reports since 1998 which directly links repetitive motion to work place injury.

The damage sustained from RSI is due to structural changes in the muscle fiber as well as due to decreased blood flow. Nerves can also be involved. The immobile tissue and surrounding inflammation compress the nerve which can cause numbness or tingling and eventually weakness if the nerve is damaged severely.

For those of you who need the evidence see Overuse syndrome: a muscle biopsy study. In this study biopses were taken from hand muscles of injured and normal subjects. It demonstrated the structurall damage in the muscle fibers and correlated the damage with the severity of the injury. In another study Chronic trapezius myalgia, biopsies were taken from neck muscles, and reduced local blood flow was demonstrated in the injured areas. The greater the pain difference, the greater the reduction in blood flow.

Some of the most common RSI injuries are tendonitis and carpal tunnel syndrome. Work-related carpal tunnel syndrome (CTS) now accounts for more than 41% of all repetitive motion disorders in the United States according to Concurrent Medical Disease in Work-Related Carpal Tunnel Syndrome . Hard work never hurt anyone: or did it? is a recent review of occupational associations with soft tissue musculoskeletal disorders of the neck and upper limb that sums it up in its title.

So what should you do? The key to treatment is prevention. Research shows that injuries decrease and productivity increases when employers encourage stretch breaks and stress the importance of ergonomics. -S. Iserphagen.

A few tips are the following:
--Breaks should be taken every 30-45 minutes for at least 5 minutes. If you need assistance there are free downloadable timers that will help remind you to do so.
--Stretch your arms/hands/neck/back during the breaks. This yoga site demonstrates some samples exercises. Other sites are listed below.
--Posture alignment should be maintained. Don't slouch in the couch with the laptop.
-- Work station should be reviewed initially and with each transfer.
Adjust chair, monitor, keyboard, mouse, laptop. Alternate keyboards and mice periodically.
--Shift your gaze from the computer screen to the distance. Don't forget to blink!
--Limit non-essential computer usage. This may be heresy but give the surfing/gaming/emailing/text messaging a rest.
-- If pain occurs or persists, see your doctor who may recommend wrist brace, ice packs, anti-inflammatory medication such as ibuprofen, cortisone injections, physical therapy, and most importantly rest to allow healing. Do not procrastinate in addressing your symptoms. The sooner the better.

Some sites that may be helpful:
Harvard RSI Action
RSI exercises
RSI Page
Safe Computing Tips
Alternative and Ergonomic Keyboards
Alternative Pointing Devices
Work Station Guide

Photo courtesy of joe-ks.com

This post is from a year ago, but due to recent questions about neck, back and wrist pain I am reposting it. One of these days I will put categories on the blog so that these posts are easier to find.