Ergonomic Tips for Wellness in the Workplace

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1 Network to Work Meeting Resource Materials August 2015 Ergonomic Tips for Wellness in the Workplace Using Office Ergonomics to Prevent Injury Ergonomics: Ergonomics is the study of how people interact with their activities and their environment with the goal of improving health and safety, preventing injuries, and improving productivity. Its use in the office may prevent injuries such as back strain and carpal tunnel syndrome by reducing the physical and mental stress caused by the setup of your work station. When you work intensely over long periods of time without taking breaks, you greatly increase your risk for musculoskeletal injuries. You can reduce that risk of repetitive motion injuries by taking regular breaks and doing stretching exercises. Try taking 3- to 5-minute breaks - or changing tasks - every 20 to 40 minutes. To improve your workstation: Arrange your work so you can sit or stand comfortably in a position that doesn t put stress on any specific part of your body. Try to keep your neck in a neutral position so you don t have to frequently look up or to the sides while working. Eliminate most movement from your waist. Keep your workstation and its tools within reach so you don t have to lean, bend, or twist at the waist frequently. Vary your posture. Take 10- to 15-second breaks frequently throughout your task. Look away from your computer monitor and rest your eyes on an object 20+ feet away. Also, stand up and stretch. Short breaks reduce eyestrain and buildup of muscle tension. Stretch your body by getting up out of your chair and stretching your arms, shoulders, back, and legs. When you are sitting, shrug and relax your shoulders. Keep your feet supported on the floor or a footrest to reduce pressure on your lower back. Some people like to sit in a slightly reclined position because it puts less stress on the back, although this may increase stress on the shoulders and neck when you reach for items. 1

2 Position the top of your computer monitor at your eye level. If you wear bifocals, lower the monitor and turn the screen upward. Tilting the monitor back allows you to keep the same focal length as your eyes move from the top to the bottom of the screen. Also, put the monitor no closer than 20 from your eyes about an arm s length away. The larger the screen, the greater the distance. If you wear bifocals, put it 16 away. Use wrist pads to rest your wrists in a neutral, almost straight position. When you type, try raising your wrists from the support so your wrists are in a neutral position. You may want to alternate between resting your wrists on the supports and raising them up. Stand more! If you do similar work or activities at home, be sure to apply these principles there as well to avoid the cumulative effect of repetitive motions. Adapted from WebMD and ComputingComfort.org. Sources: 2

3 Tips for Relieving Stress at Work and Staying Happy! Workplace stress is something we all experience at one time or another. Sometimes it might cause us to call in sick. According to the Centers for Disease Control, anxiety, stress and neurotic disorder cases are involved in the highest amount of long-term work loss. More than half of workers report working under stress, according to a CareerBuilder.com survey. Here are some ideas for managing stress particularly in the workplace: 1. Throw your head back and shout loudly. But not at the office! Shout and screaming is a great way to let go of pent-up tension that causes stress. Let off steam by cheering on your favorite team. 2. Recognize what you can and cannot change. For example, if you make yourself crazy by rushing to get to work, trying getting up earlier. 3. Break it down. Setting unrealistic goals will likely lead to failure which increases stress levels. So try splitting larger goals into smaller, more reachable targets. It s far less stressful to aim to do two things before lunch than it is to do all 7 by day s end. Furthermore, making and crossing things off of your to do list will help you feel less stressed as you will see how much you have already achieved. 4. Play with a stress ball. Squeezing a stress ball or hand exerciser tenses the muscles in both your hand and your arm. Holding the ball for a second or two and then releasing it relaxes the muscle, causing the tension to leave your arm and hand, thereby relieving stress. 5. Keep cool under fire. High-stress situations cause us to shift our attention rapidly between our inner worrying thoughts - Oops, I m screwed - and the task at hand. Such rapid shifting makes everything feel like it s speeding up. Force yourself to focus by taking the time to jot down your plan what s wrong, and how will I fix it? before you act. 6. Keep a golf ball or empty bottle on hand. Use them for quick massages to relieve arch strain or foot cramps. This can be extremely soothing whether you work on your feet or at a desk. Foot massages are known to relieve tension, mental and physical stress, fatigue and headaches. 7. Brush it off. Decorate your work space with calming colors such as soft blue. Research shows that exposure to shades of blue can lower blood pressure, improve sleep and reduce pain 3

4 perception. In contrast, exposure to red light has the opposite effect, raising blood pressure and feelings of stress as it triggers release of adrenalin. 8. Reduce your distractions. Your workspace should keep you motivated, not provide hot spots for daydreaming. Dress up your desk with items that keep you focused and engaged with your goals. 9. Be realistic. Much of stress is self-induced from setting yourself ridiculously tight deadlines or by procrastinating. Take one thing at a time. Learn to prioritize urgent tasks and allot yourself enough time to complete your tasks, therefore reducing stress before it even starts. 10. Smiling is good, laughing is even better. The brain cannot easily hold contrary emotional states simultaneously so if you want to feel more smiley, then smile more. Laughing is even better. A good belly laugh exercises your abdominal muscles and gets fresh air into your lungs. Think of it an internal workout. 11. Communicate. It can be hard to do, but next time you have an issue with someone get it off your chest. Let your colleagues or manager know about it. They are human too, and don t always see themselves for who they really are in the workplace. A friendly conversation expressing your emotions can do a world of good and can make things a whole lot better around the office. It can make a job more enjoyable, build self-esteem, and engender a more positive attitude. 12. Take a break and walk away. Try to distance yourself from what is making you stressed. Counting to 10 will help you to move away from the situation mentally as well as giving you 10 valuable seconds to re-think the screaming-fit you were about to unleash on your unsuspecting co-workers. 13. Get organized. Being organized will cut morning stress in half. Get into the habit of leaving your shoes, jacket and other necessary daily items by the front door and picking out what you want to wear the night before. Make a list of everything you need to remember in the morning and set your alarm five minutes earlier, even if this means you just spend those five minutes in bed contemplating the day ahead. 14. Eat Nemo. Australian researchers have discovered that eating oily fish such as salmon and sardines can help lower stress levels. This is because oily fish are jam-packed full of omega-3 fatty acids which help your nervous system to function properly and reduce the effects of hostility and aggression. Most fish are also filled with stress-fighting vitamin B12 which plays a role in the production of serotonin; nature s Prozac. 4

5 15. Don t Skip Breakfast A good breakfast gives you a head start for the day and the energy to complete your daily work. 16. Go Walking Walking for even 10 minutes will uplift your mood. Walking will not only make you live longer but it also keeps you energized for the long day. Observing the greenery outside will also relax you. 17. Listen to Music Music has a magical element to it that both enhances your mood and helps to relax your muscles. When you put your ear phones on, your mind responds to the music and your tension is taken away by the beat. 18. Healthy Snacks If you eat healthy at work, it will not only make you feel good but also make you more productive and energetic for the whole day. Furthermore, when you re in a good mood, you can positively impact the mood of your co-workers. 19. Yoga and Breathing Exercises. Yoga and breathing exercises are among the oldest techniques for relieving stress and being fit. Adapted from The Ririan Project and hrtwarming.com. Sources: (article by Amanda Saylor) 5