Tim Hanwell BSc OST a view from the coalface

Transcription

1 Tim Hanwell BSc OST a view from the coalface 1

2 osteopathic viewpoint treating employees with musculoskeletal symptoms back pain sports injuries neck pain nerve pain muscle/tendon pathologies joint pain 2

3 DSE workstation assessment viewpoint Allows me to visit different types of working spaces 73% of employers DO NOT comply with the DSE regulations 3

4 office design Light, Heat, Humidity, Air Quality, Noise, Acoustics, Flow, Ergonomics 4

5 my top 10 office related musculoskeletal symptoms 5

6 10 hip flexors & hamstrings 6

7 10 hip flexors & hamstring tightness o We sit for 12hours/day in UK. 70% at work o Hip Flexor and Hamstring Tightness o Pelvic rotation o Angle of hip when sitting 7

8 10 hip flexors & hamstring tightness: the solution o Sit less: sit stand desking o Encourage agile working/activity based working o Dynamic sitting o Regular stretching 8

9 9 thoracic spine stiffness 9

10 9 thoracic spine stiffness o The stiffest part of spine for protection o Long periods sitting o Lack of movement at workstation o Can lead to pains around rib cage when breathing o Add pressure to neck and lower back 10

11 9 thoracic spine stiffness: the solution o Movement o Dynamic sitting o Sit stand desks o Stretching o Agile/ABW working o Osteopathic Treatment 11

12 8 carpel tunnel syndrome carpel tunnel ligament median nerve tendon sheaths tendons 12

13 8 carpel tunnel syndrome o Pressure on under side of wrist o Not a lot of space for any swelling 13

14 8 carpel tunnel syndrome: the solution o Correct chair height to produce neutral wrist angle o Mouse : Vertical v Standard o Gel pad for keyboard and mouse o Stretching o Treatment/Injection/Surgery 14

15 7 eye strain o Ciliary Muscles control the lens o Some of the smaller muscles of the body 15

16 7 eye strain o The ciliary muscles can fatigue if overused o Light in office and on screen o Affected by screen distance o Font size o Blink rate v screen height o Humidity : Especially in offices with lots of paper 16

17 7 eye strain: the solution o Use blinds at window to prevent glare o Look 20 metres for 20 secs every 20 mins o Monitor humidity levels in office o Take regular breaks from screen work o Use screen contrast/brightness controls o Adjust the screen resolution to suit your eyes 17

18 6 disc bulge leading to sciatica 18

19 6 disc bulge leading to sciatica o A disc bulge/herniation/prolapse o Largest nerve in the body o Can be impinged in lower back or buttock o Toothache pain down the leg o Numbness/Pins and needles/heaviness 19

20 6 disc bulge leading to sciatica: the solution o Have chair with good lumbar support or pelvic stabilisation o Sit Stand desks o Maintain good core strength and flexibility o Eliminate high impact exercise and lifting o Reduce pressure on front of disc o Take regular breaks from sitting 20

21 5 repetitive strain injury Average numbers of days off sick with RSI is 13 RSI costs employers almost 300 million per year in lost working time, sick pay and administration 21

22 5 repetitive strain injury o Pain in the forearm muscles o Tends to affect the wrist extensor muscles o Often associated with poor wrist angle/choice of mouse/seat height/workload/work pattern 22

23 5 repetitive strain injury: the solution o Centre the keyboard (spacebar in the middle of user) o Choose correct mouse style/size o A mini / ergo keyboard can help o Take regular breaks/seek treatment 23

24 4 tension headaches 24

25 4 tension headaches o Neck extension from poor screen position o Increase in stress levels o Background noise o Dehydration from poor humidity control or not enough hydration o Screen brightness or external glare 25

26 4 tension headaches: the solution o Ensure lower back is supported in chair to prevent neck extension o Reduce/protect from background noise (servers, printers, copiers etc) o Adjust screen contrast o Reduce glare (blinds at windows) o Keep hydrated 26

27 3 lower back pain 27

28 3 lower back pain o Muscles fatigue/ Spinal stiffness o Lack of movement o Anterior pressure on discs o Poor core strength Back pain is the leading cause of long-term sickness in the UK, responsible for more than 15 million lost work days in

29 3 lower back pain: the solution o Good lumbar support o Take regular breaks o Sit back in your chair o Dynamic sitting o Move chair close to desk o Add variety to working day. ABW o Sit stand desks o Maintain good core strength 29

30 2 neck pain 30

31 2 neck pain o Offset screen o Looking down at device o Head is heavy 4.5 KG o Lots of muscle tension to keep it upright o Poor sitting posture 31

32 2 neck pain 32

33 2 neck pain: the solution o Keep screen central to reduce spinal rotation o Lean back in your chair o Set lumbar support at correct height and depth o Set chair seat and screen at correct height o Use a headset 33

34 1 levator scapulae pain 34

35 1 levator scapulae pain o Mouse too far away o Carrying laptop o Wedging phone v headsets o Stress/tension o Cold causes hunching 35

36 1 levator scapulae pain: the solution o Support arms on desk when typing/mousing o Avoid wedging phone between ear and shoulder o Keep shoulder bag weight to a minimum o Stretch the anterior (Pectoral) muscles 36

37 summary Encourage employees : 37

38 summary Encourage employees : o To take regular breaks 38

39 summary Encourage employees : o To take regular breaks o To think about how they sit 39

40 summary Encourage employees : o To take regular breaks o To think about how they sit o Use the correct mouse and keyboard 40

41 summary Encourage employees : o To take regular breaks o To think about how they sit o Discuss problems with noise/temperature and any symptoms o Use the correct mouse and keyboard 41

42 summary Encourage employees : o To take regular breaks o To think about how they sit o Use the correct mouse and keyboard o Discuss problems with noise/temperature and any symptoms o But not in offices too close to my osteopathic practice! 42

43 expert walkthrough o Free analysis of your office, to help to identify areas for improvement including : o ENVIRONMENTAL EMOTIONAL and PHYSICAL CONTACT : tim@officeworks.co.uk 43