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| There were some missing links in the previous newsletter. This newsletter has the links corrected in it. I apologize for the inconvenience of having to resend it. Thank you for your understanding. | |
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Anderson Ergonomics Consulting Inc. is a Calgary-based full-service Ergonomics consulting company, with over 17 years providing ergonomics expertise in work station assessments, training, and program development.
Our mission is to provide customers with expert, value-added ergonomic services to create safer workplaces, more productive and healthier employees.
Our monthly newsletter provides you with valuable information and tips to help reduce workplace injuries and claims costs while making you feel better at work and home. If you find this informative,  . If you'd like to contribute, let us know. Please visit our website for more information. |
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Keep Your Head over Your Shoulders! |
Feature Article:
Hazards of Forward Head Posture |
 Written By Shona Anderson
People who sit in front of the computer all day or who lead sedentary lives are at increased risk of developing forward head posture (FHP), one of today's greatest postural concerns.
What is FHP?
As the name suggests, in FHP the head juts out in front of the shoulders, rather than sitting directly above the shoulders and spinal column. In FHP, the head is not balanced over the body; the weight of the head moves forward so that instead of resting over the vertebrae, it sits over the facet joints and contributes to muscle weakness as well as muscle tightness (tightness in the back of the neck and chest and weakness along the front of the neck and in the upper back). The forward head shift results in a narrowing of the foramen (hole) where the nerves branch off of the spinal cord. This can contribute to compression of the nerves running down the arm(s), resulting in numbness and tingling in the arm(s). There are varying degrees of FHP.
Anderson Ergonomics Consulting understands the importance of good posture and comfort for the health, happiness and productivity of all employees.
What results in FHP? The following are some of the factors that medical experts believe cause or contribute to FHP:
- Straining to see the computer screen
- Bending forward to read documents flat on the desk or to view the monitor
- Tight chest muscles that pull the shoulders and head forward
- Perching on the chair
- Poor postural habits
- Driving with the head forward and unsupported
- Degenerative diseases such as osteoarthritis
- Trauma to the neck or spinal column
- Sleeping with a large pillow
- Airway breathing problems
- Hyperpronation of the foot
A Self-Test for Forward Head Posture:
1. Position your heels a maximum of 6 inches from an unobstructed wall.
2. Stand so your buttocks, back and head touch the wall.
Is it difficult for you to stand like this? Are you more comfortable if you let your head fall forward? If you answered YES, you may have FHP.
Health-related problems. With FHP, the accumulated strain on the cervical spine, the upper back and neck muscles and the rest of the body can cause the following problems over time.
- Neck and upper back pain
- Pain or numbness down arm
- Fatigue
- Headaches
- Decreased lung capacity
- Decreasted range of motion
- Altered balance and mobility
What Can be Done About FHP?
1. Arrange for an ergonomic assessment by a Certified Professional Ergonomist. Little things like adjusting your chair to support your back properly and bringing your monitor closer to you can improve your posture immediately.
2. Relearn sitting, standing and sleeping postural habits. Try to keep your head, neck and spine in normal alignment as much as possible. You'll need to keep reminding yourself until good posture becomes a habit.
3. Take breaks throughout the day, alternating between sitting and standing, and S-T-R-E-T-C-H. Try the featured stretch in this newsletter.
4. Establish a regular exercise program that includes exercises to strengthen the weakened muscles at the front of the neck and in the upper back between the shoulder blades. Perform stretches to relax the tight, shortened muscles at the back of the neck and in the chest (pectoral).
5. If concerned, ask your doctor to refer you for a complete postural examination.
Anderson Ergonomics Consulting offers assessments where a Certified Professional Ergonomist will work with you to assess your workstation and your posture, and then make suggestions for improvements. AEC also offers a Stretching Guide for Office and Industrial Workers. |
Product Review:
Humanscale Corner Sleeves |
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There are numerous corner sleeves on the market. They are used to  turn a 90-degree desktop corner into a diagonal corner to make a keyboard and mouse more accessible on the desk surface. This product helps prevent an office worker from having to reach forward or perch on the edge of their chair. A less-known use is to turn a "curved-edge" desk into a straight-edge desk. A curved-edge desk looks nice and designers love to use them to create "flow" and aesthetically-pleasing spaces in offices. However, curved desk edges are less functional than straight edged desks. Please refer to Frequently Asked Questions for further explanation.
 Model # DE100
The Humanscale corner sleeve (depending on the model) comes in different widths and is able to fit different thicknesses of desks. The shorter widths work great when the corner maker is used in conjunction with a keyboard tray (as in the picture above); however, if you do not need a keyboard tray and will be placing your keyboard and mouse on the corner maker, we suggest you consider using a DE400/450 corner maker (see below) as it provides you with a larger amount of usable workspace.
 Model # DE400 |
 Featured Stretch:
Neck and Shoulder Retractions |
 This stretch is for your benefit to increase your flexibility and comfort. You may feel tension and tightness while performing this stretch, but you should not feel pain. If you feel pain, back off the stretch a little until it feels more comfortable. If you have a current injury or feel uncomfortable doing this stretch, please check with your caregiver prior to continuing this exercise to ensure it is appropriate for you.
Instruction: Sitting or standing up straight, pull both shoulders back and then push them DOWN into your back pockets. Pull your chin backward so your ears are in line with your shoulders and you have a double chin. Hold for 5-10 seconds, relax and repeat twice more.
This is an extremely beneficial stretch for those of us who sit in front of a curved desk edge or in a 90-degree corner, as many of us in these situations are guilty of reaching forward to access our keyboards and mice. This typically results in a forward slouched posture as well as a forward head posture. Regularly pulling our chins and shoulder blades back helps to keep our chest muscles loose and also helps to strengthen the muscles in the front of our neck and our upper back which, in turn, assists in allowing us to maintain a better overall posture and prevent possible repetitive strain injuries from occurring.
Request a copy of our Stretching Guide for Office Workers for a series of excellent stretches to do in your office. |
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FAQ:
What is the difference between working on a computer in front of a straight desk edge and a curved desk edge? |
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We often find people working in front of curved desk edges these days as many companies purchase desks that are curved because they find them more esthetically pleasing; unfortunately they are less functional than straight edged desks.
Why Are Curved Desk Edges Less Functional?
When someone is sitting properly in their chair and their desk height is the appropriate height for their keyboard and mouse, people often find that they are not able to sit close enough to their desk when their desk is curved because their armrests hit the edges of the desk. This typically results in people reaching forward to use their keyboard and mouse and has been known to lead to neck, shoulder and upper back discomfort. When someone starts experiencing neck, shoulder and upper back discomfort as a result of reaching forward they will often try to correct themselves by sitting forward (perching) in their chairs (away from their backrest) so that they do not have to reach forward or by leaning forward on their desk. Unfortunately neither of these postures actually help, in fact they can lead to lower back discomfort as well as a forward head posture.
If your computer workstation has a curved edge and you are having difficulty with reaching forward for your keyboard and mouse and/or find yourself perching on the edge of your chair to get closer to your desk, you could try using a palm rest that pulls forward off the front edge of the desk, this will allow you to bring your keyboard closer to you and prevent that forward reach. A product we have found on the market that often assists people who have a curved desk edge is the 3M palm rest (see below).
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