Encourage employees to: - Take regular breaks from sitting and screen time - Think about their posture and sitting position - Use ergonomic equipment like keyboards and mice - Discuss any issues with their work environment or physical symptoms with the osteopath

1. 1
Tim Hanwell BSc OST
a view from the coalface

2. 2
osteopathic viewpoint
back pain
sports injuries
neck pain
nerve pain
treating employees with musculoskeletal symptoms
muscle/tendon pathologies
joint pain

3. 3
DSE workstation
assessment viewpoint
Allows me to visit different types of working spaces
73% of employers DO NOT comply with the DSE regulations

4. 4
office design
Light, Heat, Humidity, Air Quality, Noise,
Acoustics, Flow, Ergonomics

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my top 10 office related
musculoskeletal symptoms

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10 hip flexors & hamstrings

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10 hip flexors &
hamstring tightness
o We sit for 12hours/day in UK. 70% at work
o Hip Flexor and Hamstring Tightness
o Pelvic rotation
o Angle of hip when sitting

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o Sit less: sit stand desking
o Encourage agile working/activity based working
o Dynamic sitting
o Regular stretching
10 hip flexors & hamstring
tightness: the solution

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9 thoracic spine stiffness

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o The stiffest part of spine for protection
o Long periods sitting
o Lack of movement at workstation
o Can lead to pains around rib cage when breathing
o Add pressure to neck and lower back
9 thoracic spine stiffness

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o Movement
o Sit stand desks
o Agile/ABW working
o Dynamic sitting
o Stretching
o Osteopathic Treatment
9 thoracic spine stiffness:
the solution

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8 carpel tunnel syndrome
carpel tunnel
ligament
median nerve
tendon sheaths
tendons

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8 carpel tunnel syndrome
o Pressure on under side of wrist
o Not a lot of space for any swelling

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o Correct chair height to produce neutral wrist angle
o Mouse : Vertical v Standard
o Gel pad for keyboard and mouse
o Stretching
o Treatment/Injection/Surgery
8 carpel tunnel syndrome:
the solution

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7 eye strain
o Ciliary Muscles control the lens
o Some of the smaller muscles of the body

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o The ciliary muscles
can fatigue if
overused
o Affected by
screen distance
o Font size
7 eye strain
o Light in office and
on screen
o Blink rate v screen height
o Humidity : Especially in offices
with lots of paper

17. 17
7 eye strain: the solution
o Use blinds at window to
prevent glare
o Monitor humidity levels
in office
o Take regular breaks
from screen work
o Look 20 metres for 20
secs every 20 mins
o Use screen
contrast/brightness
controls
o Adjust the screen
resolution to suit your
eyes

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6 disc bulge leading to sciatica

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6 disc bulge leading to sciatica
o A disc bulge/herniation/prolapse
o Largest nerve in the body
o Can be impinged in lower back or buttock
o ‘Toothache’ pain down the leg
o Numbness/Pins and needles/Heaviness

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o Have chair with good
lumbar support or
pelvic stabilisation
o Sit Stand desks
o Reduce pressure on
front of disc
o Maintain good core
strength and flexibility
o Eliminate high impact
exercise and lifting
o Take regular breaks
from sitting
6 disc bulge leading to
sciatica: the solution

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5 repetitive strain injury
Average numbers of days off sick with RSI is 13
RSI costs employers almost £300 million per year in lost
working time, sick pay and administration

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5 repetitive strain injury
o Pain in the forearm muscles
o Tends to affect the wrist extensor muscles
o Often associated with poor wrist
angle/choice of mouse/seat
height/workload/work pattern

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o Centre the keyboard (spacebar in the
middle of user)
o Choose correct mouse style/size
o A mini / ergo keyboard can help
o Take regular breaks/seek treatment
5 repetitive strain injury:
the solution

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4 tension headaches

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o Neck extension from poor screen position
o Increase in stress levels
o Background noise
o Dehydration from poor humidity control or
not enough hydration
o Screen brightness or external glare
4 tension headaches

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o Ensure lower back is
supported in chair to
prevent neck extension
o Reduce/protect from
background noise
(servers, printers,
copiers etc)
o Adjust screen contrast
o Reduce glare (blinds at
windows)
o Keep hydrated
4 tension headaches:
the solution

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3 lower back pain

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o Muscles fatigue/ Spinal stiffness
o Lack of movement
o Anterior pressure on discs
o Poor core strength
Back pain is the leading cause of long-term sickness in the UK,
responsible for more than 15 million lost work days in 2013.
3 lower back pain

29. 29
o Good lumbar support
o Sit back in your chair
o Move chair close to
desk
o Add variety to working
day. ABW
o Take regular breaks
o Dynamic sitting
o Sit stand desks
o Maintain good core strength
3 lower back pain: the solution

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2 neck pain

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o Offset screen
o Looking down at device
o Head is heavy 4.5 KG
o Lots of muscle tension to keep it upright
o Poor sitting posture
2 neck pain

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2 neck pain

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o Keep screen central to reduce spinal rotation
o Lean back in your chair
o Set lumbar support at correct height and depth
o Set chair seat and screen at correct height
o Use a headset
2 neck pain: the solution

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1 levator scapulae pain

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o Mouse too far away
o Carrying laptop
o Wedging phone v headsets
o Stress/tension
o Cold causes hunching
1 levator scapulae pain

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o Support arms on desk when typing/mousing
o Avoid wedging phone between ear and shoulder
o Keep shoulder bag weight to a minimum
o Stretch the anterior (Pectoral) muscles
1 levator scapulae pain:
the solution

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summary
Encourage employees :

38. 38
Encourage employees :
o To take regular breaks
summary

39. 39
Encourage employees :
o To take regular breaks
o To think about how
they sit
summary

40. 40
Encourage employees :
o To take regular breaks
o To think about how
they sit
o Use the correct mouse
and keyboard
summary

41. 41
Encourage employees :
o To take regular breaks
o To think about how
they sit
o Use the correct mouse
and keyboard
summary
o Discuss problems with
noise/temperature and any
symptoms

42. 42
Encourage employees :
o To take regular breaks
o To think about how
they sit
o Use the correct mouse
and keyboard
summary
o Discuss problems with
noise/temperature and any
symptoms
o But not in offices too close to
my osteopathic practice!

43. 43
o Free analysis of your office, to help to identify
areas for improvement including :
o ENVIRONMENTAL EMOTIONAL and PHYSICAL
expert walkthrough
CONTACT : tim@officeworks.co.uk