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| CPAT goes to "The Yard" |
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CPAT recently had our annual outing to Camden Yards to watch the Birds! While the birds ddin't fare all that well, all of our great employees had a blast! Thanks to DSX (Soon to be "The Nest") for their great pre-game hospitality!
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| chesapeakept.com |
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Our new-look website is almost ready to go! We look forward to presenting everyone with a more crisp and clear website, that is loaded with some nice new features later this month. New additions include updated photos and more interactive content including: online form submission, Doctor referrals online, and more! Be sure to watch for our launch announcement later this month!
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Greetings!
We hope you are continuing to have a great summer! In this months article, Renee Nyarko, DPT, of our Bowie office, shares some insight on making your work environment a little bit healthier. You will find some good tips to keep your workspace form getting the better of you!
We are also nearing the completion of our new-look website,and hope to be able to launch that later this month! Enjoy the articles!
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| Workplace Ergonomics |
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 My neck, my back, my wrists-oh no! How to prevent injury with prolonged desk and computer work.
By Renee Nyarko, DPT- CPAT Bowie The US Dept of Health defines ergonomics as "the science of fitting workplace conditions and job demands to the capabilities of the employee" The principles of ergonomics are used to improve the fit between the worker and the workplace to prevent injuries that will affect the worker's ability to perform their tasks at an optimal level. This includes proper posture, appropriate seating position, and adaptive equipment such as adjustable chairs. Many people in today's society spend several hours each day at a desk, working on a computer. It is important for these workers to create an ergonomic workstation setup to prevent injuries that could potentially have long lasting effects. It is important to look at each component of the workstation to make sure that it is the best fit for each individual employee.
Desk Setup
It is most important to have a stable desk. Make sure that the most used items on the desk are close by to avoid excessive reaching. A curved desk is one of the better types to prevent overreaching. The area for the keyboard should be adjustable to allow up/down and forward/backward movement of the keyboard. This will allow for optimal keyboard placement. Be sure to remove clutter from under the desk to allow enough space for legs and feet.
Chair Setup
A chair with full backrest support is best to reduce strain. The angle between the chair pan and the back rest should remain between 90 and 115 degrees for proper back support. A lumbar roll can be added for extra lower back support. The chair armrests should be padded and adjustable. The upper portion of your arm and the lower portion of your arm should create a 90 degree angle when on the arm rests. It is best to lightly rest elbows on the armrests, as prolonged and constant arm compression can lead to nerve problems. Sit upright in the chair. Adjust the height of the chair so feet remain flat on the floor. When seated, your thighs should be parallel to the floor. Thigh and lower leg should create a 90 degree angle. Be sure the back of your knees do not come in direct contact with the edge of the knee pad to prevent nerve or circulatory compression.
Monitor Setup
It is best to have a height adjustable monitor or an adjustable monitor stand. Facing straight ahead, position the monitor so you are looking slightly down at the screen to prevent screen glare. Place the monitor approximately 18-30 inches from your face. Always sit straight up with neck directly over your shoulders to avoid slouching.
Keyboard Setup
To avoid excessive reaching, keep the keyboard close. Adjust keyboard height so the shoulders can relax and the elbows can rest comfortably one the chair arm rests. Avoid bending your wrists when typing. Wrists should always stay in line with the forearm. A padded wrist rest may help.
Mouse
The mouse should be curved to fit the shape of your hand. To avoid excessive reaching, the mouse should sit close to, and at the same level as the keyboard.
Several musculoskeletal injuries can occur as a result of improper workstation set-up. When the workstation is set-up incorrectly, this can lead to poor posture. Poor posture can lead to several musculoskeletal disorders, including lower back pain, upper back and neck pain, carpal tunnel syndrome, ulnar nerve pain and tendonitis or bursitis in a variety of joints. Signs to look for include feelings of cold, numbness or tingling in the arm, hands, or legs or back pain the does not decrease with position changes.
In addition to setting up the workstation correctly, it is also best to take frequent breaks throughout the day, especially when performing repetitive activities, such as typing. Also, attempt to change position frequently, as sitting for long periods can cause blood to pool in the legs and possibly lead to circulatory problems. When taking breaks, use that time to perform stretches. This will help prevent stiffness in a variety of areas, including the hands and lower back. It is also important to exercise regularly to prevent weight gain, reduce stress and improve pulmonary an cardiovascular function. Core and abdominal exercises are best to strengthen the lower back and prevent injury from prolonged sitting.
If you are unsure of how to begin a stretching and strengthening program to improve or prevent postural injuries, it is best to consult a medical professional. All physical therapists at Chesapeake Physical and Aquatic Therapy can provide information and hands-on education on how to reduce or prevent injuries that may have occurred as a result of poor sitting posture.
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We hope you continue to have a healthy and happy summer! See you next month!
Sincerely,
Doug Rosener
Chesapeake Physical and Aquatic Therapy |
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