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Anderson Ergonomics Consulting Inc. is a Calgary-based full-service Ergonomics consulting company, with over 20 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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Feature Article:
Large Designer Bags: When Trendy Equals Torture |
Written By: Sebrina Fystro
 Huge designer bags and purses look great and are very popular. They allow us the convenience of never being without our essentials: wallets, books, makeup, cellphones, full water bottles, umbrellas, diapers, bottles, mittens, bagged lunches, running shoes and even laptops.
Actually, the size of the bag is not the problem, but rather the weight. A big bag can be packed lightly, but its spaciousness tempts many of us to load it up.
Carrying a heavy load on one side of your body everyday can lead to misalignments in your neck, mid back and lower back that can cause pain, soreness, stiffness and chronic problems such as neck pain, shoulder pain, nerve compression, numbness and tingling down the arms and into the hands and even headaches.
A good rule of thumb is that purses or brief cases should not weigh more than 5% of your body weight. For example, if you weigh 150 lbs, your purse or briefcase should not exceed 7.5 lbs.
The best way to carry a heavy load is with a backpack; however, most people love their designer bags and probably do not intend to trade them in for a backpack anytime soon. The next best choice is a messenger bag with a wide strap that allows the bag to be carried close to the body. A wide strap over the shoulder, with the weight also balanced on the opposite hip, helps keep the weight more evenly distributed and decreases the amount of pressure applied to the shoulder and neck.
Some Suggestions:
Heavy Bag Test:
Put your bag on your shoulder and look in the mirror. Does one shoulder look higher than the other? Does carrying your bag cause you pain? Does your bag weigh more than 5% of your body weight?
If you answered yes to any of these questions your bag is too heavy.
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Product Review: Laptop Cases |
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With laptops outselling their counterparts, more and more people are toting their computers between the office and home on a daily basis. As a result, laptop cases are no longer simply about getting your mobile gear from one place to another - they are now expected to be a combination of durability, security and comfort.
Ergonomics is an important consideration when you are carrying your computer around. Remember you are carrying a 3-7 lb laptop plus several extras including an extra battery, a power adapter, a cell phone and possibly other gear, such as an external mouse and possibly files. With close to 10 lbs on your shoulder, you may find yourself tired and sore after carrying your laptop for a considerable distance. What's more, improper posture can lead to various injuries.
An ergonomic laptop case is the best solution to avoid fatigue and muscle strain.
 When looking for an ergonomic laptop case, backpacks are a good choice if you don't need to take your laptop out very often. Backpack style laptop bags are better for your health than shoulder bags because they distribute the weight evenly on both shoulders, reducing the risk of shoulder pain. Some backpacks will also have waist straps so part of the weight can be transferred to your hips. If you choose to use a backpack laptop bag be sure to look for one with wide, padded shoulder straps and a padded back for extra comfort.
 If you tend to carry a lot of gear with you or do a lot of traveling with your laptop, you would be wise to use a rolling laptop case with smooth rolling wheels for easier transport. When choosing a rolling laptop bag be sure the mono telescopic handle is long enough for you so that you do not have to bend over to reach it and pull it as you walk. |
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Featured Stretch: Lumbar Extension |
 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: Stand with your feet shoulder width apart and your knees slightly bent. Place your hands on your hips and look straight ahead (keeping your neck neutral). Gently arch your spine backwards and hold this position for 5-10 seconds. Remember to breathe. Relax and repeart twice more.
This is an extremely beneficial stretch if you do a lot of sitting, slouching, lifting and/or carrying. It allows your lumbar spine to regain some of the mobility and extension you may lose over time as a result of poor posture and age. Regularly extending through your low back helps to keep the discs in your spine healthy and assists in allowing you to maintain a better overall posture and prevent possible injuries from occurring.
Request a copy of our Stretching Guide for Office Workersr Office Workers for a series of excellent stretches to do in your office. |
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Monthly Tip: Proper Lifting Technique |
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Improper lifting technique can lead to back, leg, shoulder and arm pain or injury. Poor lifting technique can cause both acute injuries as well as chronic issues. Even a simple lift like bending to pick up your purse or a light box on the floor can be harmful if done the wrong way too many times. Practice the proper lifting technique to avoid risk of injury.
Things to Keep in Mind When Lifing:
1. Plan Ahead: Know what you are doing and where you are going.
2. Keep It Close: Keep the object you are lifting close to your body.
3. Keep feet shoulder width apart and try one slightly forward of the other:: This will give you a more solid base.
4. Bend at the Hips: Push your tailbone back and keep an inward curve in your lower back. Don't round your back.
5. Bend Your Knees: Lift with your legs not with your back
6. Tighten Your Abs: Use your abdominal muscles to help prevent injury when lifting.
7. Do Not Strain: If an object is too heavy for you, ask for help.
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FAQ: Does my sleeping position affect my well being? |
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Yes, your sleeping position does and can affect your well being.
The most favorable sleeping position is on your side with the use of a pillow between your bent knees and your shoulders on a conforming mattress. This allows you to keep a neutral spine position. Sleeping on your right side is actually more favorable than sleeping on your left side because your left lung is smaller than your right lung and results in the least amount of pressure being put on your heart; as well your liver is not suspended. Sleeping on your right side also aids in emptying your stomach more quickly and facilitates the excretion of the mucous secretions of the left respiratory bronchioles which helps to prevent phlegm build up which can lead to lung and urinary diseases. However, if you are pregnant the left side is more favorable than the right side because it keeps the baby's weight from applying pressure to the liver and allows for the best blood flow to the fetus, the uterus and your kidneys.
Stomach sleeping is not recommended. Sleeping on your stomach puts your spine into an awkward position. Your lumbar curve becomes exaggerated, putting increased pressure in your low back. Your neck also has to be rotated 90 degrees to the right or left which results in the neck being placed into an extreme position for a prolonged period of time. Sleeping on your abdomen also causes shortness of breath from the weight of your spine compressing your lungs and preventing your chest from contracting and relaxing during inhalation and exhalation. This results in brain and heart fatigue.
If you sleep on your back you should be sleeping on a firm (not hard) mattress and be using a relatively flat pillow with a pillow or two under your knees, allowing them to bend. This allows the pelvis to rest in a natural position and helps to remove strain from the lower back. Try to keep your arms by your sides. Keep in mind that sleeping on your back results in respiration through the mouth rather than the nose and may make you more prone to colds, gum dryness, snoring and bad breath.
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