Ergonomic Tips (04/02)
Is repetition hazardous to your health?
by John R. Chait D.C., drchait@comcast.net
Member of the Sarasota Personal Computer Users Group, Inc.
Millions of Americans are suffering from back and neck pain for which they can't find a specific cause. Most of these cases are due to "repetitive stress" from occupational or personal equipment overuse.
The human body was not meant to stay in one constrained position for prolonged periods of time. It requires regular motion and activity for normal circulation and to keep muscles relaxed and loose.
The result of prolonged static postural stress and strain is tired, fatigued muscles and eventually joint, nerve, or disc injury. The pain may start suddenly or gradually, but the problem was inevitably "brewing" for months, years or even decades! Your body is very resilient and a symptom can be the last thing to show up.
What types of symptoms or disorders are associated with repetitive stress?
* Neck/shoulder tension
* Muscle tightness and spasm
* Headache
* Tendonitis of the wrist & forearm
* Carpal tunnel syndrome
* Mid back or shoulder blade pain
* Lower back pain
* Sciatic pain
Ergonomic Checklist ?
Chair
* Is your seat height adjustable?
* Are your feet firmly on the floor?
* Are hips at the same level as your knees?
* Is there a good lumbar support?
* Do you have arm rests?
Desk/Computer
* Is your desk or keyboard at a height where your wrists are not bent?
* are your elbows flexed 90 degrees?
* are your shoulders relaxed, not "shrugged"?
* Is the center of your monitor at nose level?
* Is there glare on your computer screen?
* Do you have a document holder?
* Do you have a headset?
Proper Lifting & Bending
Repetitive lifting and bending can be dangerous if not performed correctly. The following rules will minimize the likelihood of a problem.
* Lift with your back straight.
* Avoid bending or twisting while lifting.
* Keep the object as close to your chest as possible.
* Keep things that need to be moved at waist level whenever possible.
* Avoid lifting or bending first thing in the morning or if you have been sitting for a prolonged time.
* Besides utilizing good technique, muscle strength and coordination is necessary to avoid injury. In particular, leg strength (such as from practicing squats) is necessary to avoid improper lifting mechanics.
Breaks
It is essential to break the cycle of repetitive stress and strain,
muscle fatigue, and pain. To do this we should recharge our muscles and
take strain off 
our
joints and discs every 20 minutes. Even if just for 10-30 seconds!
Exercises
* Neck extensions
* Shoulder blade squeezes & rolls
* Standing reach upwards
* Take a walk
8 Take a deep breath, and let it go!
The human body may take months, years or even decades to show symptoms from repetitive stress. This indicates that prevention is the most effective protection against this syndrome. Prevention should take place in the form of following all the ergonomic rules and getting regular spinal checkups by your Chiropractor. :
Copyright 2002. This article is from the April 2002 issue of the Sarasota PC Monitor, the official monthly publication of the Sarasota Personal Computer Users Group, Inc., P.O. Box 15889, Sarasota, FL 34277-1889. Permission to reprint is granted only to other non-profit computer user groups, provided proper credit is given to the author and our publication. We would appreciate receiving a copy of the publication the reprint appears in, please send to above address, Attn: Editor. For further information about our group, email: admin@spcug.org/ Web: http://www.spcug.org/
The Sarasota Personal Computer Users Group, Inc. has 1,300+ members and was established in 1982. We are members of the Assoc. of PC User Groups (APCUG), the Florida Assoc. of PC Users Groups, Inc., and we are members of the America Online Ambassador Program.
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