March - Ergonomics

You may not think that working for hours a day at a computer puts a lot strain on your body, but it really does. You should pay special attention to your back and neck, wrists, and eyes to avoid what experts call repetitive task injuries. By paying attention to the three main problem areas you may be able to prevent any future damage:

Back: According to a Mayo Clinic study back pain is the fifth leading cause of doctor’s visits. Several things put you at risk for developing a back problem: not getting enough exercise, not exercising correctly, being overweight, smoking (due to decreased blood circulation), and having a physically demanding job. While sitting at a computer may not be so physically demanding, lifting servers and other equipment can be and it’s important that you use proper techniques and tools to help you lift those. There are ways of strengthening your back and preventing future injuries. The best way is to exercise properly, particularly strengthening your abdomen or ‘core’, non weight-bearing activities such as swimming or walking. To reinforce your exercising efforts it is imperative that you lift things correctly (with your legs) and strive for good posture (this includes not only sitting but standing and laying down as well)

Wrists: The biggest risk for your wrists is carpal tunnel syndrome, a condition that affects your nerves in your wrists caused by repetitive pressure placed on the central nerve in your arms and wrist. It’s important that if you feel any numbness in your fingers or hands, pain from your wrist to your shoulder or down to your fingers, or have a tendency to drop things you talk to your doctor about the possibility of carpal tunnel syndrome. The good news is there are steps you can take to prevent this condition. It’s extremely important that you take breaks, every 15-20 minutes if possible. In addition, you should relax your muscles and practice good posture. If you are experiencing any pain or numbness you may want to ask your doctor about wearing a splint to prevent any further damage.

Eyes: Staring at a computer screen for hours a day put a lot of strain on your eyes. It can cause them to burn or itch, blur your vision, even interfere with your long distance focus at the end of the day. Again it’s important to give your eyes a break: Every 10-20 minutes take a break from staring at the computer screen by looking at a distance of 10-20 feet for 10-20 seconds. You can also remind yourself to blink especially if you wear contacts. Make sure you get enough rest also - tired eyes are prone to more strain. And lastly, adjust your workstation to fit your vision needs: increase your font sizes, use a mouse with magnifying capabilities, and move your monitor to about 18-20 inches from your eyes (you should be looking down at the screen, not up).

It’s important to take steps to change your habits for your future health and wellbeing. Take a look at the Checklist located in the March folder in the Wellness Program Folder on the company drive. It’s a quick list of questions that will help you set up your workstation to be not only more efficient, but more comfortable and safe as well. There are a few more lists and tips as well that provide additional information located in the March wellness folder. Below are two great websites with more information on how you can prevent repetitive motion injuries and reduce your risk for future problems.

http://www.osha.gov/SLTC/etools/computerworkstations/index.html
http://www.ergonomics.ucla.edu/

Philanthropy
Participation Opportunity: Women’s Resource Fair
When: Saturday March 28th 9am-3pm or donation opportunity!
How: Two ways to help out!
(1) Donate time by volunteering to setup the day before, clean up after the fair, or help with registration, intake, childcare, and the clothing closest during the fair.
(2) Donate clothes! They are in need of women’s business casual attire and children’s cloths mostly. If you or anyone you know might have some gently used items that they’re looking to get rid of, bring them to me before March 27th and I’ll take care of the rest!

If you would like to participate or would like some more information please let me know!

Free Massages!
To keep everyone’s backs loose and relaxed, I’ve scheduled chair massages on Friday, March 13th from 11am-3pm from Knot Anymore. Once I receive confirmation from them I’ll send out an email and put a sign up sheet on my door.

Trivia!
It’s about time we put our trivial knowledge to good use and exercise our minds! Every Wednesday night Pluckers has live trivia. On Wednesday March 18th let’s me up there (right by the Chili’s across the Burnet) at 6:30pm and put ourselves to the test! Plus, it’ll be nice to look at something other than a computer screen. I’ll be making an invite later. Feel free to bring significant others!