Ergo-Motion Consulting » Ergo-Tips

Part 1: What is Back Pain?

diana — Tue, 31 Jan 2012 17:00:02 +0000

First let us discuss the structures surrounding the back. There are ligaments which attach to the vertebra, there are nerves which run throughout the spine, and there are muscles which attach to the vertebrae. Injury to any of these three structures can cause back pain. Repetitive bending or twisting motions, whole-body vibration, and even some personal factors can be the reasons for low back pain.

Despite the many reasons for back pain, it is not uncommon to be unable to pinpoint the exact reason for back pain in an individual. The most important thing is to be able to define what type of pain is experienced so that the proper rehabilitation may begin.

This ergo-tip is a part of an ergo-tip series about musculoskeletal injuries. Please visit the table of contents at http://www.ergo-motion.com/category/ergo-tips/ for other available posts. There will be one post released every Tuesday.

Part 5: How to Minimize/Prevent Risks of Neck Strain From Everyday Use.

diana — Tue, 24 Jan 2012 17:00:09 +0000

Stretches can be done in order to relieve the muscles that have been keeping your neck posture the entire day. Some examples of these stretches can be neck tilts or neck rotations.

Taking micro-breaks during work will give the body a break from the neck posture that is held for majority of the work day. While in the seated position, take note of proper neck posture, with the ears above out shoulders while seated, especially if there is no neck rest.

If pain or discomfort is present, do not hesitate to see a doctor. Ergo-Motion Consulting has devised a convenient ergonomic assessment tool to determine if an ergonomic assessment is beneficial for individuals and companies alike. Feel free to visit ergotool.ergo-motion.com to take the assessment.

This ergo-tip is a part of an ergo-tip series about musculoskeletal injuries. This ergo-tip concludes the Neck Strain Series. Please visit the table of contents at http://www.ergo-motion.com/category/ergo-tips/ to view previous and other available posts.

Part 4: Changes Made in the Environment/Workplace to Prevent or Minimize Symptoms?

diana — Tue, 17 Jan 2012 17:00:03 +0000

Being aware of the problematic situation, the environment or our own selves can be altered to prevent neck strain. Here are a few suggestions.

- If sitting for long hours for work or leisure, ensure that a comfortable adjustable chair is used.
- Avoid having a dirty computer screen or anything that would make viewing the monitor difficult.
- Change the level of the monitor, to ensure that the top of the screen meets the level of the eyes.

Part 3: Why is Neck Posture Common? (Continued.)

diana — Tue, 10 Jan 2012 17:00:28 +0000

Driving posture. The chairs of a car are slanted backwards because of the upward tilt of the seat pan to decrease the pressure on the back. However this means that in order to see the road, our heads are not on the head rest, but rather we need to flex it forward. This is especially problematic for people who drive long distances.

Sleeping. When sleeping on the stomach, we are forced to rotate our head to the side so that we can breathe. This position stretches the muscles of the neck on one side. Another problem is that very thick pillows will accentuate the rotation, or if sleeping on the back with the large pillow, will cause a flexed neck while sleeping.

With cellphones emerging in popularity and use of it via games, surfing the web and texting, cellphone users tend to look down, flexing the neck, in order to view the cellular device.

Part 2: Why is Neck Posture Common?

diana — Tue, 03 Jan 2012 17:00:26 +0000

There are things that are done in everyday life that contribute to neck strain. Listed below are a few examples.

Work. Whether we are standing and doing work or sitting and doing work, there are postures that are very not helpful. During standing work, the trunk is flexed forward, and the head is pushed forward, no longer sitting over the base of support. Muscles of the neck must contract to prevent the head from falling forward.

When doing seated work, a horizontal surface is often used to read and write. The neck must bent (flexed) forward to be able to see the horizontal surface.

When doing seated work on a computer, the neck is often bent forward to better see the screen.

Even when sitting in a doctor’s office or waiting to see someone at the bank, it is likely that the seats do not have neck support. If it is present, it is unlikely to correctly fit all people.

Part 1: What is Neck Strain?

diana — Tue, 27 Dec 2011 17:00:55 +0000

Strain is the injury to a muscle. This occurs because the muscle fibers tear as a result of overstretched muscles.

Necks can move very freely. They can rotate side to side and move up and down as well. There are structures that support these movements and prevent us from going too far out of our range of motion.
The most common cause of neck disorders such as neck strain is poor posture. Poor posture is often seen at work or at school in the form of forward slouching. This will stretch the tissue on one side of the neck and make the muscles on the other side to constantly be working. This is a reason for tense shoulders and necks.

This can eventually lead to pain, inflammation, and muscle tension. Disorders such as frozen shoulder develop this way

Part 4: How to Adjust Your Computer Monitor to Reduce Eye Strain

diana — Tue, 20 Dec 2011 17:00:33 +0000

1. Adjust the brightness of the screen. Spending many hours looking at a bright screen will increase eye strain.

2. Anti-glare screens are on all current monitors, however dust build-up on the screen can still be a
problem. Constant cleaning of computer monitors will allow for easier viewing.

3. Different screen combinations can help or hinder glare
a. Minimize glare by using a light background with dark lettering
b. Don’t have too many colours

4. If using multiple screens, ensure they have the same settings of brightness and contrast so that the eye does not have to work too much when looking from screen to screen.

If pain or discomfort persists, do not hesitate to see a doctor. Ergo-Motion Consulting has devised a convenient ergonomic assessment tool to determine if an ergonomic assessment is beneficial for individuals and companies alike. Feel free to visit ergotool.ergo-motion.com to take the assessment.

This ergo-tip is a part of an ergo-tip series about musculoskeletal injuries. This ergo-tip concludes the Eye Strain Series. Please visit the table of contents at http://www.ergo-motion.com/category/ergo-tips/ to view previous and other available posts. There will be one post released every Tuesday.

Part 3: 4 Ways to Minimize Eye Strain From the Environment

diana — Tue, 13 Dec 2011 17:00:56 +0000

4 ways to minimize eye strain.

1. Have objects that the user must look at, such as computer monitors and documents, the same distance away from the user so that the lens eye does not continually need to adjust to the varying distances.

2. “20-20-20 rule” – every 20 minutes, look at something at least 20 feet away for 20 minutes. This will give the eyes a break.

3. The average blinking rate while using a computer monitor can be quite low, about four times a minute. Try to blink more often to lubricate your eyes or use eye drops.

4. Minimize glare from the computer monitor. The next Ergo-tip will focus on how to avoid glare from the monitor.

Part 2: Causes of Eye Strain

diana — Tue, 06 Dec 2011 17:00:28 +0000

Eye strain is caused by fatigue of the one or more muscles surrounding the eye. (Refer to Week #1 What is Eye Strain). The muscle is strained or fatigued because it is in one position for too long. It is synonymous to holding your arms up at 90˚ for longer than 5 minutes. All muscles fatigue, and it is no different for your eyes. Concentrating on something for too long, like a computer screen or a television will cause the muscles controlling the eye to fatigue.

An easy way to help reduce the fatigue rate of the eye muscles is to remember the “20-20-20 rule”, which states that for every 20 minutes, take a break from the computer and focus on something other than the television or computer at least 20 feet away for 20 seconds, just to relax the muscles.

Part 1: What is Eye Strain

diana — Tue, 29 Nov 2011 17:00:17 +0000

The eye moves around the socket to see. This movement is controlled by six eye (ocular) muscles surrounding the eye. Another muscle of the eye, the ciliary body around the lens, makes adjustments to the lens so we are able to see objects at different distances. Straining of any one of these muscles will cause eye strain.

The ciliary body, the muscle that controls the lens, is the most common muscle of the eye to become fatigued. Focusing on one thing for too long will cause muscle fatigue and eventual eye strain. Another cause is making the ciliary body (which includes the ciliary muscle) constantly work by often looking at objects of varying distances.

Common Symptoms:

1. Headaches
2. Back/neck aches
3. Twitching of muscles surrounding the eye
4. Dry eyes
5. Blurred vision