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National Secretaries and Personal Assistants’ Symposium 26-27 September 2012

Heather Talbot M.Sc. Physiotherapy (Wits)

Sklaar, Laidler and Associates Physiotherapists

Science of designing workplaces, equipment and tasks within the capabilities of the human body and mind.

Ergo = work/effort Nomos = natural law/surroundings

The goals of ergonomics are to optimise:

human well-being overall system performance.

Ergo System human

machine environment

productivity

What does it all mean? 1. Human

• emotional and physical well-being • poor working habits

2. Machine • appropriate equipment • maintenance and safety of equipment

3. Environment • physical e.g. workstation design, temperature, lighting and noise • emotional e.g. relationships and support systems amongst colleagues

Cycle of Injury

Stiffness

Protective posture

Pain

Weakness

Injury

Postural strain

Repetitive Strain Injuries

Repetitive movements Sustained postures Poor postural habits Fatigue Decreased level of

fitness

Pause Exercises

Mobilise after being in a position for greater than 30 minutes

Reach arms up to the ceiling Flex and extend supported neck Glide shoulder blades up and down Rotate thorax and lower back Nod head gently Mackenzie lower back extension in standing

Ideal Computer Station Design • Adjustable tilted screen. • Screen and work surface free of

glare and reflection. • Good lighting (avoid a glare or

reflection on the screen). • Adjustable chair with casters and

suitable armrests. • Space under the desk clear for

legs. • Keyboard and mouse in close

proximity.

Correct Sitting Posture Sit far back into the chair so that back

is well supported. Head in a balanced position (avoid

poking head forwards). Top of screen at eye level. Shoulders relaxed and upper arms

vertical. Forearms and wrists horizontal and

supported. Knees bent to +/- 90 degrees. Hips positioned slightly higher than

knees. Feet flat on the floor (foot rest for

shorter people).

Common Workstation Faults

Armrests are not suitable for the desk

Perching on the edge of the chair.

Mouse pad is too far back on the desk. Keyboard lead is too short.

Holding the telephone between the neck and shoulder.

Sitting at an angle to the screen. Holding the telephone between the neck and shoulder.

Stressors

A significant life change or event can be a stressor. Either a major positive or negative event can be

stressful. Stressors may precipitate, exacerbate or perpetuate

neck and back pain.

The Mind-Body Connection

Brain has developed over millions of years. Most primitive part of the brain is the brainstem. Limbic system was the first true emotional component

of the brain to develop. Cortex allows for thought, reflection and analysis to

take place. Cortex facilitated the development of emotional

“fine-tuning “.

The Stress Response Signals are transmitted via the nervous system from the

brain to the body. Sympathetic nervous system is activated by the limbic

system. Hormones such as adrenalin, nor-adrenalin, cortisol and

prolactin are released. The body goes into “red alert” i.e. the “fight or flight

response”. Parasympathetic nervous system is activated when the

threat has passed. The body goes into “green alert” i.e. the “rest and digest

response”.

Symptoms of Stress Physical Emotional and Behavioural

Loss of appetite Constipation or diarrhoea Tiredness Insomnia Poor concentration and memory Skin rashes Colds and flu Reduced sex drive Chest pain

Irritability Irrationality Anxiety Emotionally variable Negativity Feeling of doom Intolerance to noise Over eating

Chronic Stress

Chronic stress is a common problem of modern living. Sympathetic nervous system remains constantly

aroused. Immunity system is suppressed. Internal organs are prone to disease. Recurrent musculoskeletal symptoms.

Learning How to Relax

Breathing exercises. Visualisation and meditation. Exercise. Creative hobby or outlet. Massage and aromatherapy. Take regular holidays.

Ten Habits of Effective Life Managers

Know how to relax. Eat right and exercise

often. Get enough sleep. Don’t worry about

unimportant things. Don’t get angry often. Are organised.

Manage their time efficiently.

Have and make use of a strong social support system.

Live according to their values.

Have a good sense of humour.

References

1. Discovery Health Back Care Programme 2007 2. www.apple.com/about/ergonomics 3. www.kwantlen.ca/shared/assets/ergonomic

Questions

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THANK YOU