Ergonomic Education
& Injury Prevention
Developed for
Agenda
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Reason for today’s visit
Who am I?
Causes of Injuries
Ergonomics
Injury prevention
Apply the principles
Reason for My Visit
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Ergonomics
How can we prevent Musculoskeletal injuries?
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Organization of work flow
Job Design/Redesign (this includes the environment)
Ergonomic Education
Training
Physical Conditioning & Lifestyle
Who am I?
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Registered Occupational Therapist
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Promoting health and wellbeing through activity
engagement
Solve problems that interfere with your life
Ergonomics
CBI Health Team
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Occupational Therapist
Physiotherapist
Chiropractor
Massage Therapist
Kinesiologist
Causes of Injuries
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Stress beyond what your body can
handle
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Sustained Posture
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Awkward Posture
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High Repetition
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High Force
Static Stress = Muscle Fatigue
Ergonomics
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Ergonomics is a science concerned with
the ‘fit’ between people and their work:
ensuring that the job gets done with the
least strain on the person doing it.
Anatomy 101: Trunk & Spine
Muscles of the front and back support us:
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Abdominal muscles and flexible back
and leg muscles help maintain good
posture.
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Muscles across the chest, shoulder
blades and neck support the arms &
back.
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Slouching increases fatigue and makes
all the structures work harder to support
the back.
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Good posture involves training your body
to stand, walk, sit and lie in positions
where the least strain is placed on
supporting muscles and ligaments during
movement or weight-bearing activities.
Common Posture Positions:
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2.
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Sway back
Lumbar Lordosis
Thoracic Kyphosis
Forward Head
Good Posture
Static Sitting
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Maintain the spine’s
neutral curves
Chair with a lumbar
support
Seat should be flat or
tilted forward slightly
Bend from the hips when
leaning forward
Knees at or above hip
level
Neutral Sitting Posture
1.
2.
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4.
Knees at same level or slightly lower than the
hips with feet on solid surface.
Back against the seat back. At least 3 finger
widths between the back of the knee and
chair.
Seat back adjusted so it feels good! HINT: try
every setting before deciding what feels good!
Arm rests: ~0.5” above and to the side of
elbow.
Applying these Principles to your Bus
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Circle Check & Static Sitting
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Stair Climbing
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3 point contact
Getting in and out of your seat
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Maintain natural S-curve of your spine
Kneel, crouch/squat to avoid stooping
Eliminate trunk rotation
Steering Wheel
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Shuffle steering rather than full shoulder movement
Prevention - Flexibility
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Stretching increases flexibility and
decreases risk of injury.
Perform stretches slowly.
Perform stretches multiple times each
day.
Exercise Guidelines
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Consult family doctor
Start out easy
Increase gradually
Exercise regularly
A little pain is O.K but should not linger
Neck exercises should not cause arm
pain
Back exercises should not cause leg pain
Prevention – Improve & Maintain
Conditioning
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FITT Principle
• F – Frequency
• I – Intensity
• T – Type
• T – Time
F - Frequency
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Schedule it!
Individualized
Start off easy
Anything is better nothing
Must increase frequency as you progress
I - Intensity
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Key factor to improve aerobics, flexibility and
strength
Start off easy
Progressive overload
Do Not follow the “no pain, no gain” mantra
Apply the conversational intensity
Anything is better than nothing
Individualized
T - Type
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Aerobic
Anaerobic
Strength
Flexibility
T - Time
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30 minutes (only a general guideline)
Work your way up to daily activity
Stretching & Self Care
Stretching improves:
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Muscle Relaxation
Circulation
Pain Control
Posture
Stretching decreases:
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Injury Risk
Muscle Tension
Low Back Pain
Stress
Quick Stretch Break!
Extension In Standing (Backward Bending)
Neck Retraction
Levator Scapulae
Side Neck Flexion
Mid Back
Gluteus Maximus
Hamstrings
When to seek further help
Signs & Symptoms of a Larger Problem:
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Pain or discomfort during activity that goes away after the
activity is done but happens frequently with that activity
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Pain or discomfort that lasts after work and doesn’t
completely go away before the next work day and/or persists
for several days
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Funny feelings in the arms/legs: numbness, falling asleep,
tingling
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Loss of strength
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Reduced range of movement
If you have these problems talk to your family doctor or other
health professional.
Be proactive – Exercise your gifts
and talents everyday!
Thank you!
Kristina Skrien, Occupational Therapist
B.H.K., MSc. OT Reg. (Ont.).
kskrien@cbi.ca