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Anderson Ergonomics Consulting Inc. is a Calgary-based full-service Ergonomics consulting company, with 4 staff and 50 years of combined expertise providing ergonomics services 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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Recent and Upcoming Speaking Engagements | |
Shona Anderson recently gave an engaging presentation at the Pacific Safety conference in Vancouver. The topic was "Repetitive Strain Injuries: An In-depth Examination". This event was very well-attended and received. If you missed it, she will be presenting the same seminar at the Safety Conference in Calgary in October (see below).
Shona Anderson will be presenting seminars at the following upcoming events this year: - Keeping Your Back Healthy at Work and at Play - CSSE Annual Conference, September 18-21st, Whistler BC
- RSI's: An In-depth Examination - HSCSA Conference, October 24-26th, Calgary, AB
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Ergonomics Behind the Wheel |
Vacation Driving Can Contribute to the Development of Repetitive Strain Injuries |
It's that time again, when many of us are venturing out in planes, trains, and automobiles to enjoy some fun and relaxation. It would be good to remember some important tips to ensure your holiday does not turn into a bout with back or neck pain. These tips can also help the occupational driver, whose job it is to sit in a vehicle most of the day.
Typical problems from driving a moving vehicle include neck, back and shoulder pain, cramps, poor circulation in the legs and buttocks and a long-term potential for degeneration of spinal discs and disc herniation.
Pain and injury is preventable. The first step is to recognize the risk factors in your daily vacation activities. Your biggest risk is sitting in an awkward posture for long periods of time (i.e. leaning to side on armrest or door, sitting on a wallet, forward reaching to access the steering wheel), and vehicle vibration.
To identify whether you are at risk of RSIs when driving, ask yourself the following questions:
- Do I slouch when I drive?
- Is my head pushed forward from a ponytail at the back of my head or the headrest?
- Is my low back supported properly?
- Am I driving for more than 2 hours at a time without taking a break?
- Am I bending and twisting to lift things out of my vehicle (i.e. suitcases)?
- Do I lift heavy items out of my vehicle (i.e. suitcases, car seats, etc.)?
- Is the lack of vehicle maintenance contributing to excessive vibration?
- Am I pushing and/or pulling heavy items soon after driving (i.e. strollers)?
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Tips for Comfortable Driving: Reducing Your Risk of Injury |
- Drive Safe, Be Aware.
- Tilt your backrest to approximately 100-110 degrees (slightly back from vertical). Tilting your seat too far forward may increase the strain on your low back; tilting it too far back could increase the strain on your shoulders as it will cause you to reach further forward to access the steering wheel and will increase slouching.
- If you have a ponytail or a clip in the back of your hair, consider removing it so it doesn't cause your head to be pushed forward of your shoulders.
- It is best if your seat angle can be such that your knees are at approximately the same height as your hips. Having knees much higher than your hips puts stress on your lower back. If your seat angle cannot change, consider sitting on a wedge or a seat cushion to raise your butt up.
- Ensure you have good lumbar support to fit your low back. If your vehicle is not equipped with lumbar technology consider using a portable lumbar support to help support your low back in a curved position (see product information below).
- Remove your wallet from your back pocket. The wallet causes your spine to misalign and puts undue stress on it.
- Tilt your steering wheel to enable you to keep your elbows down and close to your sides while driving.
- Stop the vehicle every 2 hours and take a 15 minute break from sitting to stand up and walk around.
- Exit your vehicle without twisting your back.
- Avoid lifting immediately after a long drive. Sitting causes the ligaments that support your spine to stretch and the discs in your back to move out of their optimal position. Wait at least 2-3 minutes before lifting anything after a long drive to help reduce the chance of straining your back.
- When lifting, make sure you bring the load close to you before you lift it. Pull it towards you on the seat, slide it up on the front edge of the trunk, etc. to get it as close as possible.
- STRETCH.
- Ensure your vehicle is properly maintained to minimize vibration.
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Product Review: Lumbar Support Cushions |
If your vehicle is not equipped with lumbar technology or you find it insufficient, you should consider using a small narrow cushion or a rolled up towel to help support your low back in a curved position. Anderson Ergonomics Consulting sells a small one (11" long, 5" wide and 2" deep) that works very well for most people.
You could also consider using an Obus Forme Lowback Backrest Support. The Obus Forme Lowback Backrest Support comes with a Velcro-backed Lumbar Cushion that can be moved to hit just the right spot. It quickly attaches to any seat. Information: Obus Forme Lowback Backrest Support measures 17-1/2" wide x 20" high. Choose Black, Gray or Tan.
NB: this is not a good product if your seat is already not deep enough for your legs as its thickness will move you forward on the seat and further away from the headrest.
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Featured Stretches: Lumbar Press & Lumbar Arch | |
 
Lumbar Press Lumbar Arch
Please ensure that you are capable of doing these stretches safely prior to trying them in a moving vehicle.
You may feel tension and tightness while performing these stretches, but you should not feel pain. If you feel pain, back off the stretches a little until they feel more comfortable. If you have a current injury or feel uncomfortable doing either of these stretches, please check with your caregiver prior to continuing these exercises to ensure they are appropriate for you.
Lumbar Press Instructions: While sitting, press your lower back (lumber area) into the seat, rounding your spine forward. Hold for 5-10 seconds. Relax and repeat twice more.
Lumbar Arch Instructions: While sitting up straight, arch your lower back, exaggerating the lumbar curve. Hold for 5-0 seconds. Relax and repeat twice more.
These are extremely beneficial stretches for your lower back when you are unable to stand and stretch. They are a great way to change your posture and help to prevent a repetitive strain injury from occuring.
Request a copy of our Stretching Tips for Drivers for a series of excellent stretches to do in your vehicle while driving.
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Watch for our Next Issue: Fall 2011 - Comfortable Use of Laptops at Home, Travel, and in Vehicles | |
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