adapt & align
Table of contents 3
What is lifestyle ergonomics?
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Erognomics important for MSK health
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Ergonomics at work
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Ergonomics at home
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General ergonomic practices
8 Recap 9 Resources
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Defining
LIFESTYLE ERGONOMICS The term “ergonomics” is often associated with office equipment that helps us maintain good posture… but it is actually much more than that.
ERGONOMICS is the study of people's efficiency and safety while functioning within their environment. This includes at work, home, and when playing or being active.
This knowledge benefits our MSK health by helping us create an environment that optimizes body alignment and reduces chronic stresses on the body. 3
Role of ergonomics in MSK health
Your body adapts to the specific things you ask it to do most often. While intentional movement can be powerful medicine for MSK health, chronic repetitive movements and positions can lead to dysfunction. Dysfunction results in reduced connective tissue quality, altered joint alignment and muscle imbalances. Most of the time, you don’t realize this is happening until you start experiencing PAIN, which is often a symptom of dysfunction. 4
Role of ergonomics in MSK health If dysfunction can develop from our repetitive activities and often lead to pain, then we must address those activities.
Ergonomic principles address the repetitive movements and positions that we perform daily during work, sleep and play to reduce the repetitive loads placed on your tissues. This is accomplished through making simple changes in‌
Our environment
How we utilize equipment
Our movement behavior
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Ergonomics at work Basic workstation setup • Position an external monitor directly in front of you about an arm’s length away. • Ensure your eye level is 2-3 inches below the top of the external monitor. • Position your external keyboard where your upper arms are by your side with elbows bent to 90 degrees.
Seated workstation:
Your chair height should be set so your knees are bent to 90 degrees or slightly above hip level with feet flat on the floor. A foot stool may be necessary.
Standing workstation:
You should stand on a rubber mat of ½ inch to 1-inch thickness to ease fatigue.
Working from home:
Follow the same rules for your workstation. Avoid working from your couch or bed. 6
Ergonomics at work
Leverage an external monitor when available.
Use headsets, ear pieces or speaker phones for calls.
Take micro-breaks every 20-30 minutes to incorporate movement throughout your day. You should stand up and perform 2-3 repetitions of controlled articular rotations for your major joints: spine, shoulders, hips, knees and ankles.
Hold “walking meetings� when possible.
When carrying a backpack, wear over both shoulders and adjust the straps to position the bottom of the bag above your belt line. When carrying a shoulder bag, wear it across the body rather than on one shoulder.
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Ergonomics at home SLEEP • • • • •
Use one pillow that supports your head and neck rather than two or more. Use a body pillow for legs and arms. Sleep on a mattress that has proper support. Rotate your mattress once per quarter. Sleep on your side or back, rather than your stomach and use a body pillow to provide support between the knees.
Get at least 7 hours of sleep each night.
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Ergonomics at home PLAY • Prior to engaging in an exercise program, ensure your joints are healthy and moving well. • Perform a proper warm-up consisting of joint mobility exercises and movement practice prior to working out. • Perform mobility exercises and practice good-movement quality on a daily basis. • Use proper form when moving and lifting weights.
It is important to invest in your joint health through mobility exercises outside of play time to ensure that your body will be able to move and perform well. When engaging in an exercise program, select exercises wisely and progress slowly. 9
General ergonomic recomendations for daily activities
Leverage a second person or moving dolly for lifting and moving heavy or large objects.
Adjust your car seat and steering wheel to allow bent knees and fully support your back while driving.
Take breaks when gardening, doing yard work, shoveling snow, etc.
Wear heels only when necessary and for short periods of time rather than all day.
Small changes can have a big impact! 10
When using a wallet, keep it in your front rather than back pocket.
Let’s review. MSK health is based on many factors. However, a theme that consistently emerges is that chronic exposure to a single position or specific motions can contribute to the development of joint dysfunction and, eventually, pain. Appropriate ergonomic and movement-based interventions are an effective way to reduce the overall stress on your body and allow you to build better joints and tissues for optimal MSK health.
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Get started with lifestyle ergonomics All associates: • Follow the MSK Campaign SharePoint site and join the Yammer group. • Check out our online mobility routines: Total Body Cars, Assess Your Mobility, Lower Extremity Mobility, Upper Extremity Mobility, Spinal Mobility. • Would you like mobility exercises accessible on your mobile device? Click here for more information about MyWellness. • Watch the “Building Better Joints” wellness class series. • Listen in to the Lifestyle Ergonomics and Chiropractic Care podcasts.
KC-based associates: • Participate in a Mobility Meet-Up class offered by the Healthe Fitness Center. • Injured? Schedule an appointment with an Athletic Trainer or Chiropractor by logging into HealtheatCerner.com.
How are you creating a healthier environment?
SHARE IT WITH US!
#MSK2019 #M otion H ealth #Mobility #LifestyleErgonomics 12
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