Ergonomics in msd

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Proper posture while at work to prevent repetitive injuries and strains.

Proper posture while at work to prevent repetitive injuries and strains.

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  • 1. POSTURAL CARE INACTIVITIES OF DAILY LIVING Dr. Tripti Chowdhary Physiotherapist, Fortis.
  • 2. DEFINITON OF POSTURE The word "posture" comes from the Latin verb "ponere" which is defined as "to put or place." The general concept of human posture refers to "the carriage of the body as a whole, the attitude of the body, or the position of the limbs (the arms and legs). Sometimes these injuries are referred to as “Cumulative Trauma Disorders” (CTDs), “Repetitive Strain Injuries” (RSIs) or Musculo Skeletal Disorders(MSDs).
  • 3. ERGONOMICS Ergonomics literally means “the laws of work”. OSHA defines ergonomics as the science of “designing the job to fit the worker, instead of forcing the worker to fit the job.”
  • 4. AM I AT RISK FOR A MSD Do you????  Perform frequent repetitive motions?  Bend at the waist or twist when lifting objects?  Lift push or pull objects throughout the day?  Sometimes use the wrong tool for the job?  Grasp tools with your fingers?  Forget to take breaks while working?  Feel like you are under stress?  Have to stretch to reach your work?  Forget to adjust your work area to fit your task? The more you answered “yes”, the greater your risk
  • 5. RISK FACTORS THAT LEAD TO MSD Awkward posture Static loading or sustained exertion Contact stress Force Vibration Repetition of same motion for several hours/day Length of tasks without breaks Insufficient rest time Psychosocial stress
  • 6. SOCIAL AFFECT  Decrease Health & Quality of life  Loss of self worth and fear of future  Psychosocial consequences, e.g., anxiety, stress & depression  Decrease Community involvement  Decrease Recreational activities
  • 7. ECONOMIC AFFECT  Lost wages  Absenteeism (Mean 18 days)  Medical costs ($ 7000-30,000 per person)  Recruiting and training new staff  Retraining injured workers  Decrease Productivity & quality  Compensation
  • 8. SYMPTOMS OF MSDS Discomfort Numbness LossTingling of strength Pain Swelling Reduced range of motion Fatigue Stiffness Aching
  • 9. WHAT ARE THE BENEFITS OF ERGONOMICS?  Reduction of work-related injuries  Increased worker productivity  Increased work quality  Reduced absenteeism  Increased morale Ergonomics provides a win-win situation….on and off the job
  • 10. PREVENTIONS They are preventable and reversible if identified early. The treatment depends on the stage of MSD. If the condition cannot be reversed, treatment can turn into a pain management situation. The individual plays a large role in preventing MSD’s.
  • 11. COMPONENTS OF SELFTREATMENT OF BACK AND NECKPAIN Correct Posture Correct Body Mechanics Correct Exercises
  • 12. ANATOMY OF SPINE
  • 13. BACK POSTURE
  • 14. OFFICE OF HORRORS
  • 15. Head and NeckIncorrect head and neck position
  • 16. Action to Take• Check the distance of the monitor (22-26”).• Check the side-to-side position of the monito Correct head and neck position
  • 17. Lower Back Incorrect lower back position When you sit down the inward curve in your lower back flattens,this places pressure in the spine.
  • 18. Actions to Take • Get a footrest if you need one . • If you need more support in the small of your back, try using a lumbar support.Correct lower backposition
  • 19. Legs and Knees Incorrect leg and knee positionWhat can happenPressure can build up under thighs and behind knees if your chair in notadjusted properly.
  • 20. IDEAL OFFICE
  • 21. EXERCISES FOR THE OFFICE • One of the biggest injury risk factors is static posture • Try to spend at least 5 minutes every hour away from your computer • Remember to ONLY stretch to the point of mild tension • Try to incorporate the stretches into your daily routineHand Exercises Tightly clench your hand into a fist and release, fanning out the fingers. Repeat 3 times
  • 22. CERVICAL STRETCH Seated position 1 hand on contralateral upper trapezius 1 hand on temporal/occipital lobe Gently apply pressure to laterally flex & flexion
  • 23. CERVICAL ROTATION STRETCH Seated position 1 hand on contralateral upper trapezius 1 hand on mandible Gently apply pressure to rotate head
  • 24. CHIN TUCKS If you are having neck pain or headaches, try tucking your chin back as far as it will go, keeping your eyes parallel to the floor. Do 10 repetitions slowly, without holding the stretch, every 2 hours if you are having neck pain.
  • 25. Poor posture Normal load on weak orunprepared back Fatigue Improper posture/ chronicmalpositioning Lack of exercise, poorphysical conditioning Weight control problems
  • 26. USE CORRECT POSTURE! Most common cause of low back pain is poor posture. Find your correct standing posture by squeezing your buttocks, pulling your “pits to your hips”, and tucking in your chin. Maintain correct seated posture using a lumbar roll. Take frequent standing breaks top bend backward 5-6 repetitions, every hour if you have low back pain.
  • 27. USE CORRECT POSTURE (CONT.) If you have pain while sleeping, try using pillows for support and a roll around your waist.
  • 28. CORRECT & INCORRECT TECHNIQUES
  • 29. GETTING OUT OF BEDWhen getting in and out ofbed, always roll throughyour side with kneestogether. Use your armsto push yourself up orlower your self down asyour legs swing off/on thebed.
  • 30. PULLING AN OBJECT
  • 31. LOW BACK EXTENSION EXERCISES Prone, or lying on your stomach on the floor or bed, is the best position in which to do extension exercises. If you have no place to lie down (ie – you are out shopping), then do the exercise standing.
  • 32. LOW BACK FLEXION EXERCISES Bring your knees to your chest slowly, then lower your feet back down to the ground. Do 10 repetitions pulling your knees a little further towards your chest with each repetition. If you are under the age of 65, try back extension exercises first. If this aggravates your condition, then do a trial of flexion exercises. Pelvic Tilts Pelvic Tilts
  • 33. Single Knee toChest
  • 34. FLEXION EXERCISE Double knee to chest stretch
  • 35. Some exercises for the back…PELVIC TILT Lower trunk rotation stretch
  • 36. TRUNK FLEXION STRETCH Trunk flexion stretchProne lumbar extension
  • 37. ALTERNATE PRONE LEG EXTENSIONAlternate prone leg extension Aerobic conditioning
  • 38. BREAKS IDEAS Eye breaks - blink to moisten eyes every 5-10 minutes. Every 15 minutes or so look away from the screen to distant part of room. Micro-breaks - between burst of activity rest the hands, neck and shoulders in a relaxed straight posture. Rest breaks - every 30-60 minutes take a brief 5-minute break and engage in another activity. Exercise breaks - every 1-2 hours do gentle stretching exercises
  • 39. STRETCHES & BREAKS Static positions are your enemy! Whenever you think of it, change position Small frequent stretches go a long way in preventing MSD’s.
  • 40. Stay Fit, Work Hard and Thank You!
  • 41. Dr. Tripti Chowdharye-mail-tripti.lhmc@gmail.com Mob -9891534395