tag:blogger.com,1999:blog-5166663198875764422024-03-12T18:18:47.504-07:00Feel BetterAustralian based blog on ergonomics, office safety and good posture. Get Ergonisedhttp://www.blogger.com/profile/16720955170692901639noreply@blogger.comBlogger26125tag:blogger.com,1999:blog-516666319887576442.post-7580833211639910702013-03-21T18:57:00.000-07:002013-03-21T18:59:20.859-07:00Update from Get Ergonised<div style="text-align: center;">
<span style="font-size: large;">Get Ergonised is blogging again! </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-BAdppf-su_huGYYtcFsazYOHNC63ysqgRJB5n05-56ozypP6g2mE3UCMMMQgNS-3C4glYfVjehtI-2F_UtLeEO-YI1H50UV6KiCDDH95SbmrfX88uAXrZf74kQs2Yt0tBBVUf4PIgK8/s1600/blog.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="156" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-BAdppf-su_huGYYtcFsazYOHNC63ysqgRJB5n05-56ozypP6g2mE3UCMMMQgNS-3C4glYfVjehtI-2F_UtLeEO-YI1H50UV6KiCDDH95SbmrfX88uAXrZf74kQs2Yt0tBBVUf4PIgK8/s320/blog.jpg" width="320" /></a></div>
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Yes, it has been a while between blogs (oops) but we're back! As a quick update, Get Ergonised has continued to provide services to businesses in Sydney and Melbourne, and has kept spreading the word on good ergonomics to anyone who will listen. Linda, the director, is currently 7 months pregnant with her first baby, so will be taking a short break from mid-May - July 2013, however will then be well and truly back on board!</div>
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Until then, Get Ergonised will be running as usual. So if your company has been considering getting ergonomic assessments completed for their employees, now is a great time to contact Linda to arrange them. Check out the website for a special offer on full day rates - great value! </div>
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<a href="http://www.get-ergonised.com.au/">www.get-ergonised.com.au</a></div>
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1300 820 877</div>
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Get Ergonisedhttp://www.blogger.com/profile/16720955170692901639noreply@blogger.com0tag:blogger.com,1999:blog-516666319887576442.post-43273578150749460022012-09-15T03:50:00.001-07:002012-09-15T03:50:27.602-07:00Ergonomic Controversy!! <span style="font-size: large;">Does having an ergonomic set up really make a difference?</span><br />
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The article below raised some interesting points, namely that having an ergonomic set up, whilst beneficial, would not prevent injury, and instead people need to change out of a sitting posture more often during the day. My thoughts are along similar lines - that the two - workstation set up and changing posture regularly, should go hand in hand. As I've said so many times during assessments - you can have the most ergonomic chair in the world, but that won't help if you sit with poor posture and don't move from your desk all day!<br />
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Here are some of my tips to get you up and out of your chair during the day:<br />
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<ul>
<li>Avoid having a printer on your desk. Instead, set your printouts to go to a printer across the office </li>
<li>Half fill your water jug / bottle so that you get up more often to get refills</li>
<li>Walk over to your colleagues to talk to them rather than sending an email or using messenger</li>
<li>Hold stand up meetings</li>
<li>Start a mid-morning and mid-afternoon 5 minute group stand-and-stretch session in the office</li>
<li>As a rule, stand up to access anything that is above shoulder height when you are sitting</li>
<li>Take your breaks away from your desk - if you can leave the building and go for a quick stroll, even better! </li>
</ul>
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Here is the article:<br />
<a href="http://www.smh.com.au/it-pro/business-it/chair-disease-outstrips-workplace-design-20120828-24xxr.html">http://www.smh.com.au/it-pro/business-it/chair-disease-outstrips-workplace-design-20120828-24xxr.html</a>
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Whilst it is very important to change your work posture during the day, it is equally important to acknowledge how much time is spent sitting down when at work. In saying so, a well set up workstation will help to prevent bad work postures putting additional strain on your body.<br />
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Until next time,<br />
Linda<br />
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www.get-ergonised.com.au<br />
1300 820 877Get Ergonisedhttp://www.blogger.com/profile/16720955170692901639noreply@blogger.com0tag:blogger.com,1999:blog-516666319887576442.post-48624669187356305252012-07-31T04:31:00.000-07:002012-07-31T04:31:12.993-07:00Free tips!!<span style="font-size: large;">Who likes getting something for free? </span>I know I do!<br />
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How about something that will actually make you feel better too (and not just because it's free)? Yes again.<br />
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Here are a couple of free tips from me to you, I hope you take one or both on board.<br />
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<b>Sore back when washing the dishes? </b>Often the smallest forward tilt can bring on a great deal of back pain.<br />
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<span style="color: red;">TIP: </span>There are two quick and easy ways to help alleviate the pain<br />
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1. Stand close and lean your hips onto the bench. This will make your body bend more naturally at the hip rather than through the spine, relieving the pressure instantly.<br />
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2. Open up the cupboard door below the sink. There is often a small ledge which is the base of the cupboard. Rest one foot up on the ledge and keep the other on the floor. This can change the weight distribution through your back, and give sore and tired muscles a break.<br />
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<b>Sore hand / wrist when squeezing the petrol pump trigger?</b> It can take a few minutes of standing and squeezing to fill a car. And that can place a lot of strain on already sore fingers, hands and wrists.<br />
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<span style="color: red;">TIP:</span> You don't have to squeeze the trigger the whole time! See if the pump has a little attachment like below..<br />
<img alt="fillpetrol10.jpg" src="http://oneduasan.files.wordpress.com/2006/02/fillpetrol10.thumbnail.jpg?w=406" />
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OR use petrol cap lid and slot it into the trigger space. The petrol will continue to fill automatically and you can just stand next to it with hands on hips or getting your discount voucher ready or if you are really keen, clean your windscreen while your car is getting filled! The petrol will stop flowing once the tank is full, so there is no risk of the petrol overflowing (in Australia anyway).<br />
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Hope you found those useful!<br />
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Until next time,<br />
Linda<br />
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www.get-ergonised.com.au<br />
1300 820 877Get Ergonisedhttp://www.blogger.com/profile/16720955170692901639noreply@blogger.com0tag:blogger.com,1999:blog-516666319887576442.post-7496509094173098422012-07-16T05:11:00.000-07:002012-07-16T05:11:19.784-07:00What a pain in the neck!<br />
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<img height="200" src="http://www.spinecarechiropractic.com.au/wp-content/uploads/2011/03/Neck-Pain-pic-1-300x300.jpg" width="200" /><span style="font-size: large;">Who out there has ever experienced a pain in the neck? </span>No,<span style="font-size: large;"> </span>I don't mean the tight muscles that would love to be massaged; I mean pain that results in crying out in pain with certain movements, difficulty sleeping due to not being able to lie down without getting sharp pains, and having to turn your whole body side to side when talking to people next to you because it's too painful to turn your head.</div>
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For the first time in my life, I felt this pain last week. I couldn't even pinpoint what had caused it - I was on holidays, on a cruise, and hadn't handled my heavy suitcase for a few days. The only thing I think it could have been was a gradual onset, leading to an acute episode of pain from carrying a satchel style camera bag with a heavy SLR camera for hours on end while exploring gorgeous European cities. </div>
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The pain was terrible. It was limiting. It hurt. And it got me thinking...</div>
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In today's society, how much strain do we place on our necks each day? Let's look at a few possible causes:</div>
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<ul>
<li style="text-align: justify;"><b>Mobile phones:</b> While they used to be used for making phone calls, and then the introduction of sms in the late 1990's, they are now seemingly permanently attached to our hands at any appropriate (and often inappropriate) moments. Neck flexion often begins first thing in the morning when we reach out to pick up our phones from our bedside tables to check what has been happening with our friends and in the world during the past 7 - 8 hours as we slumbered. The neck flexion may continue through breakfast and I've even heard of people who put their phones in zip-lock plastic bags to use whilst in the shower!! Waiting for, and then catching the train or bus to school or work brings forth more neck flexion while our thumbs tap and slide across the little screens. Sneaky phone checks at work are often done by reaching across the desk to open the top drawer. Then more phone checks at lunch, and repeat the same pattern on the way home.. with final checks before going to bed.</li>
</ul>
<ul>
<li style="text-align: justify;"><b>Computer screens: </b>As much as I used to despise this phrase when one of my earliest managers would say it to me, "You just don't know what you don't know". How many people really know what height their monitor should be? Based on the people I've seen during the hundreds of ergonomic assessments I've done, sadly not all that many. So often, they are positioned too low, too high, too far or too close to be comfortable. So here it is, the magic formula:</li>
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<b>Height: </b></div>
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Eye level to be in top 1/3 of screen</div>
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<b>Position:</b></div>
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Centred to user and keyboard</div>
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<b>Distance from user:</b></div>
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Approximately an arm's length from user</div>
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<li style="text-align: justify;"><b>Handbags: </b>Most of the time, they are just plain too full and much too heavy, and result in pressure on one side of the neck! It's worth doing at least a fortnightly spring clean of bags, which means everything comes out and only essential items go back in. Do you really need the 1L bottle of water while getting to and from work? How about leaving it at work, and using a 500ml or smaller bottle during travelling time to keep hydrated? Or for those of you who just have to carry lots of things to and from work, including laptop, iPad, files etc., how about considering a trolley bag? They don't have to be bulky or ugly, there are some really nice ones on the market. And yes, you will have to carry the bag up and down stairs, but think of all the in-between times when you can just roll it behind you! There are alternatives to having red strap marks on your shoulders from the pressure and weight of the bag. </li>
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I'll leave it there, but there are so many other possible causes.. craning neck when driving, not using good manual handling technique when reaching down to pick up kids off the floor.. I could go on and on.. but I won't. This time. </div>
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The key to avoiding such neck pain is by ensuring your environment is correctly and safely set up around you, so that it isn't even an option to get it wrong. Limit phone use, position your monitor correctly, lighten up the load in your handbag.. and yes, I should have used a camera backpack to evenly distribute the load. Lesson learnt. </div>
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Until next time! </div>
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Linda</div>
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www.get-ergonised.com.au</div>
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1300 820 877</div>
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</div>Get Ergonisedhttp://www.blogger.com/profile/16720955170692901639noreply@blogger.com0tag:blogger.com,1999:blog-516666319887576442.post-12693725658604826912012-06-19T04:29:00.000-07:002012-06-19T04:29:33.565-07:00The Economics of Ergonomics<br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I came across this interesting article from an Ergoport newsletter.. It's great to see some actual figures outlined in how ergonomic assessments and devices can actually SAVE money per employee! </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 10.5pt; line-height: 150%;"><span style="color: #505050;">We all know the benefits of
suitable ergonomic equipment and furniture although can we actually put a price
on it? Scenarios vary from case-to-case with psycho-social, physiological
and environmental factors. The cost estimation hypothesis below may help
determine a return on investment at a rudimentary level. Human Resource
hourly employment rate savings are the prime source of measurable productivity
gains within an organisation (Time = Money). An example of time/cost
savings is generated by utilising ergonomic devices (</span><a href="http://ergoport.us4.list-manage.com/track/click?u=7960acdb88d010a689afcc915&id=3a069b67c4&e=097f01e0f7" style="color: #505050;"><span style="color: #336699;">keyboard</span></a><span style="color: #505050;">, </span><a href="http://ergoport.us4.list-manage.com/track/click?u=7960acdb88d010a689afcc915&id=3f5d9678db&e=097f01e0f7" style="color: #505050;"><span style="color: #336699;">mouse</span></a><span style="color: #505050;"> & </span><a href="http://ergoport.us4.list-manage.com/track/click?u=7960acdb88d010a689afcc915&id=a257a47cbb&e=097f01e0f7" style="color: #505050;"><span style="color: #336699;">laptop stand</span></a><span style="color: #505050;">) where an Ergonomic deficiency
was recognised. An example of a common Ergonomic deficiency would be a
worker performing work on a laptop computer without an external keyboard, mouse
and appropriate stand: (keyboard, mouse & laptop stand cost: $300)</span><br />
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</span><span style="font-size: 10.5pt; line-height: 150%;">Savings Calculations:</span><span style="font-size: 10.5pt; line-height: 150%;"><o:p></o:p></span></span></div>
<ul type="disc">
<li class="MsoNormal" style="line-height: 150%;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 10.5pt; line-height: 150%;">Average life of
Ergonomic Intervention items (combined) = 5 years</span><span style="font-size: 10.5pt; line-height: 150%;"><o:p></o:p></span></span></li>
<li class="MsoNormal" style="line-height: 150%;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 10.5pt; line-height: 150%;">Value added employee
performance savings per day = 5 minutes (1% of time worked per day)</span><span style="font-size: 10.5pt; line-height: 150%;"><o:p></o:p></span></span></li>
<li class="MsoNormal" style="line-height: 150%;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 10.5pt; line-height: 150%;">Intervention set;
usage per day, per employee = 7.0 hours</span><span style="font-size: 10.5pt; line-height: 150%;"><o:p></o:p></span></span></li>
<li class="MsoNormal" style="line-height: 150%;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 10.5pt; line-height: 150%;">Average hourly rate
per employee = $42 (includes 20% incremental costs)</span><span style="font-size: 10.5pt; line-height: 150%;"><o:p></o:p></span></span></li>
<li class="MsoNormal" style="line-height: 150%;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 10.5pt; line-height: 150%;">Productivity savings
per employee per day = Productivity rate (5 minutes / 7.0 hrs)
= 0.0119 %<br />
0.119 $42 x 7.0 hrs. = $3.50</span><span style="font-size: 10.5pt; line-height: 150%;"><o:p></o:p></span></span></li>
<li class="MsoNormal" style="line-height: 150%;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 10.5pt; line-height: 150%;">Number of days to
recoup cost of interventions = $300 / $3.50 = 85.7 days</span><span style="font-size: 10.5pt; line-height: 150%;"><o:p></o:p></span></span></li>
<li class="MsoNormal" style="line-height: 150%;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 10.5pt; line-height: 150%;">Number of years to
recoup cost of interventions = 85.7 days / 300 = 0.29</span><span style="font-size: 10.5pt; line-height: 150%;"><o:p></o:p></span></span></li>
<li class="MsoNormal" style="line-height: 150%;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 10.5pt; line-height: 150%;">(ROI of 0.29 yrs.
assumes 200 work days per employee year)</span><span style="font-size: 10.5pt; line-height: 150%;"><o:p></o:p></span></span></li>
<li class="MsoNormal" style="line-height: 150%;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 10.5pt; line-height: 150%;">Value added time = 5
years – 0.29 years = 4.71 years</span><span style="font-size: 10.5pt; line-height: 150%;"><o:p></o:p></span></span></li>
<li class="MsoNormal" style="line-height: 150%;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 10.5pt; line-height: 150%;">Cost savings = 4.71
years x 200 work days/ year = 942 days</span><span style="font-size: 10.5pt; line-height: 150%;"><o:p></o:p></span></span></li>
<li class="MsoNormal" style="line-height: 150%;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 10.5pt; line-height: 150%;">942 work days x
$3.50 = $3297</span><span style="color: #505050; font-size: 10.5pt; line-height: 150%;"><o:p></o:p></span></span></li>
</ul>
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<span style="font-family: Arial, Helvetica, sans-serif;"><em><span style="color: #505050; font-size: 10.5pt; line-height: 150%;">This ergonomic intervention set
would save $3297 per employee after initial cost</span></em><i><span style="color: #505050; font-size: 10.5pt; line-height: 150%;"><br />
<em> </em><br />
<em>Additional cost savings/ can
be attributed to increased employee output, fewer errors due to reduced
fatigue/ discomfort, lower costs for medical, workers compensation, lost time,
restricted work days, and various other supervisory /indirect costs.</em></span></i></span><br />
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<span style="color: #444444;"><span style="line-height: normal;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: xx-small;">‘Article courtesy of Ergoport Pty Ltd’.</span></span>
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<span style="font-family: Arial, Helvetica, sans-serif;"><i><span style="color: #505050; font-size: 10.5pt; line-height: 150%;"><em><br /></em></span></i></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #505050; font-size: 10.5pt; line-height: 150%;"><b>Contact Get Ergonised to find out how we can save you money in your business! </b></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #505050; font-size: 10.5pt; line-height: 150%;"><b><br /></b></span></span></div>
<div style="line-height: 150%;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #505050; font-size: 10.5pt; line-height: 150%;"><b>1300 820 877</b></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #505050; font-size: 10.5pt; line-height: 150%;"><b>admin@get-ergonised.com.au</b></span></span></div>
<span style="color: #505050; font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 14px; line-height: 21px;"><b>www.get-ergonised.com.au</b></span></span>Get Ergonisedhttp://www.blogger.com/profile/16720955170692901639noreply@blogger.com0tag:blogger.com,1999:blog-516666319887576442.post-4819074246834201012012-05-27T20:50:00.002-07:002012-05-27T20:50:52.842-07:00Queen's birthday special: The painful facts about high-heels<b><span style="font-size: large;">This is one for all the women out there: Are you a flats or heels girl? </span></b><br />
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I for one am a flats girl. The handful of times I have worn heels for short periods, I've ended up with terrible blisters and sore feet - an instant reinforcement for me that I should get back into my comfy flats asap! I've seen many women (with back or hip problems) lament about the fact that they can no longer wear heels.. they no longer have a choice, but many still do. Have a think about what heels are doing to your body - the higher the heel, the greater the damage. If the thought of wearing flats causes involuntary shivers down your spine, try a smaller heel, one that doesn't make you topple if you take a misstep. Don't believe me? Read the fact sheet below:<br />
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<img alt="Problems from back pain to joint degeneration to ingrown toenails can accompany the wearing of those stylish pumps." src="http://i.livescience.com/images/i/24799/i02/high-heels-pain-120227e-02.jpg?1330379951" />
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Scary huh?<br />
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Until next time,<br />
Linda<br />
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www.get-ergonised.com.au<br />
1300 820 877Get Ergonisedhttp://www.blogger.com/profile/16720955170692901639noreply@blogger.com0tag:blogger.com,1999:blog-516666319887576442.post-25105671699905569562012-05-14T04:47:00.006-07:002012-05-14T04:47:41.541-07:00It's a bit nippy!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvQAMogVIrSaF0Bu6TulNOL2Ml1srQ0pOMi1rLDLLNpYR_GQ0AVt-qvnUBuS8kSWq2FTIjAyvNw5j_zCpf1QSJCkj7u01sGC6wH7eepBY8MOMWMFK-M3deiCrv7KK1G3MDXYBRA5dGwRs/s1600/arctic-cold.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvQAMogVIrSaF0Bu6TulNOL2Ml1srQ0pOMi1rLDLLNpYR_GQ0AVt-qvnUBuS8kSWq2FTIjAyvNw5j_zCpf1QSJCkj7u01sGC6wH7eepBY8MOMWMFK-M3deiCrv7KK1G3MDXYBRA5dGwRs/s320/arctic-cold.png" width="243" /></a></div>
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It almost feels like winter already! I suppose we're not that far off the chilliest season of the year, 2012 is really zooming along, isn't it? </div>
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With the cold comes coats.. and scarves.. and boots.. and gloves. But despite piling on the layers, most people will be walking around outside with their arms crossed, head tucked down and shoulders hitched up, bracing themselves against the chilly air. And for your body, that means TENSION!<br />
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Think of the soothing feeling of a lovely massage in a nice heated room. Firm, warm fingers run up and down your back, relaxing your muscles, easing away the knots.. Think how nice this feels, so calm, so relaxed.. Now read the 2nd paragraph again and imagine the difference your body feels when trying to keep warm in the cold. Such a contrast!<br />
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For people who have been feeling aches and pains for the past few months, the start of winter will likely exacerbate those symptoms, purely due to how we tend to hold ourselves when cold. The more tense the muscles, the more significant the pain. The more pain we feel, the more tense we hold ourselves.. it's a lose / lose situation.<br />
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To try to break the cycle, we need to see what factors we can control:<br />
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1. The weather? Not the last time I tried.<br />
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2. Our clothing? Yes, layer away! Don't be afraid to pull the thermals out if it gets much colder than it did this morning. The main areas to remember to keep warm are your neck (a nice chunky scarf will do the trick), hands (woollen gloves), feet and head (to retain the heat). Of course the rest of you will be covered up too!<br />
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3. Ourselves? Yes again. When you notice yourself tensing up in the cold, make a conscious effort to roll your shoulders back, lift up your head and straighten your back.. and then take a deep breath and notice your body relaxing with the outward breath. My Get Ergonised clients will know how fond I am of visual prompts, so find something visual that will remind you to check your winter posture... whether it be any time you see someone in a red coat, or wearing a hat.. you get the idea. A visual reminder, just for you... just for your body.<br />
<br />
Keep yourself warm, keep yourself ergonised.<br />
<br />
Until next time,<br />
Linda<br />
<br />
<a href="http://www.get-ergonised.com.au/">www.get-ergonised.com.au</a><br />
<br />
<br />Get Ergonisedhttp://www.blogger.com/profile/16720955170692901639noreply@blogger.com0tag:blogger.com,1999:blog-516666319887576442.post-74194651989835313652012-04-30T00:16:00.000-07:002012-04-30T00:19:49.644-07:00Mother's Day special - the pregnant lady at work<div style="text-align: center;">
<span style="font-size: large;">With Mother's Day just around the corner, </span><span style="font-size: large;">here's one for the mums-to-be out there! </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLTx0Grik4IHCWU_VVqikhCvbI47sVMZAA-RcBhKfgQhZRbIZkF9WJsDM3x53GN3lmmf3N2WKXzjGq2xjst-AEoVjCyRhjIe8zNhqIg44PAkO0X_TzBAxAK0SwS5YsYqJfNH8BxOCmvak/s1600/images.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLTx0Grik4IHCWU_VVqikhCvbI47sVMZAA-RcBhKfgQhZRbIZkF9WJsDM3x53GN3lmmf3N2WKXzjGq2xjst-AEoVjCyRhjIe8zNhqIg44PAkO0X_TzBAxAK0SwS5YsYqJfNH8BxOCmvak/s1600/images.jpg" /></a></div>
As if needing to pee frequently, food cravings and nausea wasn't enough to deal with while pregnant, you may also be experiencing increased low back pain, sciatica (when the pain shoots down the bottom and into one or both legs), and pelvic pain. And as much as you try to sit up straight, there is a big belly that stops them from getting close enough to their desk (especially in the 3rd trimester!).<br />
<i><br /></i><br />
<i>I recently did an assessment for a woman who had 3 weeks left of work before starting maternity leave (was 34 weeks pregnant), and was experiencing intolerable back pain. The assessment identified that she was working at a rectangular desk and using two monitors, plus a laptop that was placed on the left side of the desk. By turning between the three monitors, she was continuously rotating her spine all the way from her neck to her low back. Luckily her work had kidney-shaped desks and she was able to move to one of those. We were able to eliminate one of two monitors, thus centralising the main monitor and adjusting it to the correct viewing height, and then moved the laptop (used only as a reference) closer to the monitor and elevated it with books to the level of the monitor. The desk was height adjustable, but as she found that she was leaning forward throughout the day, I recommended a small footrest to encourage her to lean back into her chair. The backrest was adjusted to provide the best support for her back and a document holder put in place to eliminate her neck rotation and flexion when entering data. She noticed a difference immediately and was able to maintain working for the remaining few weeks. </i><br />
<i><br /></i><br />
Here are some tips:<br />
<br />
<ul>
<li>As tempting as it is to sit sideways to get closer to the desk, try to maintain a neutral spine as much as possible. Remember the phrase 'Nose and Toes' and always try to face your nose and toes in the same direction to avoid straining your back.</li>
<li>Check the backrest of your chair - the lumbar support should be nestled into the small of your back, not near your bottom. While you're at it, check the tilt of the backrest as well and adjust it for comfort.</li>
<li>Make sure your feet are flat on the floor. If they can't reach the floor without you moving forward in your seat, get a footrest to elevate the floor surface to you. This is really important and will make a big difference. It should be at a level where your thighs are parallel to the floor or slightly sloping down.</li>
<li>Keep your most frequently used items on the desk as close to you as reasonably possible. Even if that's your tissue box - you need to avoid repetitively over-reaching. Keep things within an arms reach. </li>
<li>Check your monitor height (especially if you use a laptop). Avoid neck flexion where possible by bringing the screen up so that your eye level is in the top 1/3 of the screen. So, if you are using a laptop, that means elevating the laptop with a laptop stand and then using an external keyboard and mouse so that you're not stretching out to work. </li>
<li>Most importantly - take breaks away from sitting! This doesn't mean taking 10 minutes for a cuppa every hour, just changing your posture with a walk around the office, walking to the printer or refilling a glass of water. Try for a posture change every 30 minutes. </li>
</ul>
<div>
Hope that helps! </div>
<div>
<br /></div>
<div>
(If you are experiencing increased pain while sitting at your desk, it is advisable to have a professional ergonomic assessment. Contact your preferred provider or <a href="http://get-ergonised.com.au/contactgetergonised.html" target="_blank">Get Ergonised</a> to arrange an assessment).</div>Get Ergonisedhttp://www.blogger.com/profile/16720955170692901639noreply@blogger.com0tag:blogger.com,1999:blog-516666319887576442.post-48154373513132970522012-04-16T01:11:00.002-07:002012-04-29T23:04:49.488-07:00Who says travelling is relaxing?Well, travelling CAN be relaxing when you're on holidays.. but even so, using the laptop to upload and edit photos during our honeymoon last month led to lots of different 'workstations', and invariably led to needing a couple of massages to help soothe the tight neck and shoulder muscles (sure I would've gotten massages regardless, but this was a valid reason to get them sooner rather than later).<br />
<br />
The first example of poor ergonomic set up came when we were sitting on the plane on our way to Perth to start our honeymoon. I glanced across the seats to a fellow passenger, and this is what I saw:<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlCpgZCyrFEDKc-xZUf8h3visdkkS-02-W_bxKd06upL_cgqTdWwSR13c4kXILj4qVt5J1DyA0Kaoy-6PmKl5cA7dFPrtpg_1AyOzHpxKyPAlmRTqrgmDzcHilmFZ6i4mSiDpV0AdVaaU/s1600/laptop+hands.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="191" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlCpgZCyrFEDKc-xZUf8h3visdkkS-02-W_bxKd06upL_cgqTdWwSR13c4kXILj4qVt5J1DyA0Kaoy-6PmKl5cA7dFPrtpg_1AyOzHpxKyPAlmRTqrgmDzcHilmFZ6i4mSiDpV0AdVaaU/s320/laptop+hands.jpg" width="320" /></a><br />
CRINGE! Oh the poor man's wrists! Not to mention his shoulders and neck!<br />
<br />
<br />
While working with a laptop 'on the road' can't be avoided, here are a few tips to give your body a bit of a break.<br />
<br />
<span style="text-align: left;"><br /></span><br />
<span style="text-align: left;"><br /></span><br />
<span style="text-align: left;"><br /></span><br />
<span style="text-align: left;">CHANGE THE SET UP OR CHANGE </span><span style="text-align: left;">YOUR POSTURE! </span><br />
<br />
In an ideal world, along with your laptop you would carry an external wireless keyboard and mouse, and for extra points, a portable laptop stand that doubles as a document holder. You would have access to a desk and a chair that was either the right height for the desk, or was height adjustable.<br />
<br />
In a not-so-ideal world (which is the case most of the time) where the set up can't be changed, here are some ways to change your posture:<br />
<br />
<ul>
<li>If there is no desk and you have to place the laptop on your lap, place a pillow on your lap first to bring it to a more usable height, and while you're getting pillows, get a couple to place behind your back to help you sit up straight and supported, as opposed to slouching into the lounge</li>
<li>Still on the couch.. if you do have an external mouse (recommended), prop it up directly next to you with cushions topped with a small book or diary to give you a level surface with the keyboard</li>
<li>If there is a desk and a chair, but the chair is too high and your feet aren't supported by the floor, place a pillow, phone book, or even upturned bin under your feet to bring your thighs up so that they are parallel or slightly sloping down to the floor</li>
<li>Alternatively if the chair is too low and you're finding that you're hunching your shoulders up when typing at the high desk, place a pillow or two on the chair to raise your body up, and then again, find a footrest of some sort to bring your feet to a supported level. </li>
<li>When on trains, taxis or planes, see if you can complete other tasks that don't require typing such as reviewing documents or making calls (when not flying of course).</li>
<li>Above all else, when in situations where you know you're working posture is not good, get up and move around more often, at least every 30 minutes.. and give your body a break!</li>
</ul>
<div>
<br /></div>
<div>
Until next time,</div>
<div>
Linda</div>
<div>
<br /></div>
<div>
<a href="http://www.get-ergonised.com.au/">www.get-ergonised.com.au</a></div>
<div>
<br /></div>
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<br />
<br />Get Ergonisedhttp://www.blogger.com/profile/16720955170692901639noreply@blogger.com0tag:blogger.com,1999:blog-516666319887576442.post-57644862317484394602012-04-02T23:38:00.000-07:002012-04-02T23:38:24.841-07:00How much is your career worth to you?<div class="separator" style="clear: both; text-align: center;"></div><div style="text-align: justify;"><span style="font-weight: normal;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">Firstly, apologies for the missed blog last fortnight. I've just returned from a wonderful honeymoon in Western Australia. We travelled from Albany to Exmouth, seeing beautiful landscapes and having amazing once-in-a-lifetime experiences like swimming with Whale Sharks! I did notice however (can't ever switch off the ergonomic consultant in me), the challenges of using a laptop when travelling... more on that in the next blog, however in the meantime, I came across this blog today from Less Wrong. Worth a read:</span></span></div><span style="font-weight: normal;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><br />
</span></span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsHX0_Q5FcYUcn99nDCsL0ClTZ2jzXe1QtuHdRNC-XDZ-zvhUcYabDkcdoy7Ty-zsrWFPaUkJGVHF_Ro72iIgejbOKutpRbxpRHgru6jSLyYL6rGPxJIi5kwfuVRo0kAsaiDXQ_AHEXFc/s1600/dollar+signs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsHX0_Q5FcYUcn99nDCsL0ClTZ2jzXe1QtuHdRNC-XDZ-zvhUcYabDkcdoy7Ty-zsrWFPaUkJGVHF_Ro72iIgejbOKutpRbxpRHgru6jSLyYL6rGPxJIi5kwfuVRo0kAsaiDXQ_AHEXFc/s1600/dollar+signs.jpg" /></a></div><div><span style="font-weight: normal;"><span style="font-size: small;"><br />
</span></span></div><h1 itemprop="name" style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; margin-bottom: 0.75em; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: justify;"><a href="http://lesswrong.com/lw/5r6/spend_money_on_ergonomics/" style="color: #8a8a8b; text-decoration: inherit;"><span style="font-size: x-small;">Spend Money on Ergonomics</span></a></h1><div class="meta clear" style="background-color: white; color: #7f7f83; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: 22px; margin-bottom: 12px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: justify;"><span class="votes" style="display: block; float: left; margin-bottom: 0px; margin-left: 0px; margin-right: 5px; margin-top: 0px;"><span class="votes " id="score_t3_5r6" style="border-bottom-color: rgb(83, 141, 77); border-bottom-left-radius: 11px; border-bottom-right-radius: 11px; border-bottom-style: solid; border-bottom-width: 2px; border-image: initial; border-left-color: rgb(83, 141, 77); border-left-style: solid; border-left-width: 2px; border-right-color: rgb(83, 141, 77); border-right-style: solid; border-right-width: 2px; border-top-color: rgb(83, 141, 77); border-top-left-radius: 11px; border-top-right-radius: 11px; border-top-style: solid; border-top-width: 2px; display: block; float: left; font-weight: bold; height: 18px; line-height: 18px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 7px; padding-right: 7px; padding-top: 0px; text-align: center;">34</span></span><span class="author" style="display: block; float: left; margin-right: 15px;"><a href="http://lesswrong.com/user/Kevin/" id="author_t3_5r6" style="color: #8a8a8b; font-weight: bold; text-decoration: none;">Kevin</a></span><span class="date" style="color: #999999; display: block; float: left; font-style: italic; margin-right: 15px;">23 December 2011 06:40AM</span></div><div class="content clear" id="entry_t3_5r6" style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: 18px; text-align: justify;"><div class="md" style="font-size: small;"><div itemprop="description" style="margin-bottom: 1em;"><div style="margin-bottom: 1em;"><div style="margin-bottom: 1em;"><em>Warning: This is an applied rationality post, about rationality applied to a specific area of life, not a generalized rationality post.</em></div><div style="margin-bottom: 1em;"><a href="http://en.wikipedia.org/wiki/Ergonomics" style="color: #8a8a8b;">Ergonomics</a> is incredibly important. Sadly, so many of us in the techno-geek cluster ignore well-defined best practices of ergonomics and develop the infamous hunched back of late night computer toiling.</div><div style="margin-bottom: 1em;">Seriously, ergonomics is basically a solved problem. The mathematics of anthropometry in relation to body mechanics and repetive stressors on the body are quite well understood.</div><div style="margin-bottom: 1em;">I am here to offer you a basic, incredibly important, yet widely ignored lesson of rationality.</div><div style="margin-bottom: 1em;"><strong><em><span style="text-decoration: underline;">Spend money on ergonomics!</span></em></strong></div><div style="margin-bottom: 1em;">I really can't emphasize this enough. It's such low hanging fruit, yet I know way too many master aspiring rationalists with egregious ergonomic setups.</div><div style="margin-bottom: 1em;">It is accepted wisdom on Less Wrong that optimizing your career is important, because you'll spend <a href="http://80000hours.org/" style="color: #8a8a8b;">80,000 hours</a> working on your career. Strikingly, ergonomics presents an even larger time-based optimization opportunity. With straightforward monetary investment, you can dramatically improve the next <em>hundreds of thousands</em> of hours of your life. The effect size here is just enormous. Spend money on ergonomics, and you will be less fatigued, more energetic, more productive, and healthier into the later years of your life.</div><div style="margin-bottom: 1em;"> ----------------------------------------------------------------------------------------------------</div><div style="margin-bottom: 1em;">Get Ergonised can help you feel better at work by completing preventative or comprehensive workstation assessments in your workplace or home office. Training in ergonomics is also a valuable and cost-effective way to get the message across to employees and managers. </div><div style="margin-bottom: 1em;">Visit the website today! <a href="http://www.get-ergonised.com.au/" target="_blank">http://www.get-ergonised.com.au</a></div><div class="separator" style="clear: both; text-align: center;"></div><div style="margin-bottom: 1em;"><br />
</div></div></div></div></div>Get Ergonisedhttp://www.blogger.com/profile/16720955170692901639noreply@blogger.com0tag:blogger.com,1999:blog-516666319887576442.post-18805852694836121032012-02-19T23:22:00.000-08:002012-02-19T23:22:10.747-08:00But isn't it just common sense?<b style="font-size: x-large;">Yes it is! </b>(Although having a solid understanding of anatomy and musculo-skeletal injuries does help)<br />
<br />
Someone sent me this link today - perfect timing for this post. It's funny how so many of the solutions provided when doing ergonomic assessments are met with a 'But of course! Why didn't I think of that?'. That's not to think badly of the people being assessed... the majority of people I've come across sit at their desk and start working without even considering the option to make their workstation more comfortable for them.<br />
<br />
Here's a cute clip on how easy it is to improve your set up when using a laptop or PC - of course some of the solutions aren't as ideal as I'd like them to be, but it gets the message across.<br />
<br />
<a href="http://youtu.be/jbV5dGvJWyo" target="_blank">So simple, yet so effective</a><br />
<br />
<b>Get Ergonised - for your home and office workstation</b><br />
www.get-ergonised.com.au<br />
1300 820 877Get Ergonisedhttp://www.blogger.com/profile/16720955170692901639noreply@blogger.com0tag:blogger.com,1999:blog-516666319887576442.post-80051950393920074072012-02-06T00:17:00.000-08:002012-02-06T00:17:37.269-08:00Who's giving you a hand?<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfpuS1cYsssios1ZZBrbXgI0xGgjkl0iFu1W9xO7w8QOCNFpy3yj7B8Y3IJ5pF4dQOQ7eeaQkuShNg20Y7K3PYFSC7lb5d402tHccDa4fMUnk24koEOStSMy5GdkASV8xV5pirrgYqcAk/s1600/IMAG0566.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="191" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfpuS1cYsssios1ZZBrbXgI0xGgjkl0iFu1W9xO7w8QOCNFpy3yj7B8Y3IJ5pF4dQOQ7eeaQkuShNg20Y7K3PYFSC7lb5d402tHccDa4fMUnk24koEOStSMy5GdkASV8xV5pirrgYqcAk/s320/IMAG0566.jpg" width="320" /></a></div><i>For many of us, it's not what we do that is hard, it's how much of it there is to get done! </i><br />
<br />
This message was reinforced to me today after completing a workstation assessment. The desk was piled high with paper.. not in clearly defined stacks, but strewn across and over and around everything else on the desk. My client was complaining of back pain, both upper and lower, neck pain, and just looked plain tired. During the assessment we cleared the desk and reorganised it starting with correct placement of the essential items: monitor at the correct height (it had been too low), keyboard and mouse within close proximity to the client (they had been used with arms outstretched), and phone within easy reach. Due to the high level of paperwork and referencing required, I also created a temporary document holder to stop him from reading his notes from places on his desk that required awkward neck postures.<br />
<br />
With the physical aspects of the workstation addressed, we then delved into the matter of workload. My client stayed back at work long after their colleagues had left for the day, didn't take lunch or tea breaks, and felt like he was never on top of things. He showed me his list of things to do that week, which went over a few A4 pages. Taking the list off him, we broke the it down into achievable daily tasks, and wrote them as a check list in his diary for each day. He also realised that many of the tasks on his big long list were actually meant to be done by other people in his team, but he had just taken them on board for some reason or another, and as such become burdened with an unrealistic level of work. A delegation list was developed, and trays arranged on his desk to keep his documentation in organised and easily identifiable locations.<br />
<br />
With a clear desk and achievable workload, the relief was evident on my client's face.<br />
<br />
Morale of this story:<br />
* Organise your desk so that you don't feel burdened by work before you even start your day<br />
* Make sure your workstation is well set up to prevent physical discomfort at work<br />
* Make sure you are not doing work for other people! Delegate it back to them and focus on doing a good job on your own work<br />
* Break down your to-do list into achievable tasks each day<br />
<br />
And feel better!<br />
<br />
www.get-ergonised.com.au<br />
1300 820 877Get Ergonisedhttp://www.blogger.com/profile/16720955170692901639noreply@blogger.com0tag:blogger.com,1999:blog-516666319887576442.post-28850270417021113672012-01-22T19:59:00.000-08:002012-01-22T19:59:16.833-08:00It's only a little niggle...In the many years of working as a rehabilitation consultant in worker's compensation, I can't begin to tell you how many times injured workers' have told me how their injury occurred, explaining that 'it was only a niggling discomfort, I thought it would just go away'.<br />
<br />
Lower back pain, upper back pain, neck pain, wrist pain, shoulder pain, elbow pain.. the list goes on and on. Left to get better on their own, these niggling discomforts can sometimes develop into full-blown injuries that can take months and even years to recover!<br />
<br />
Besides getting an all-important workstation assessment to ensure that how you sit and work isn't contributing to the discomfort, other things that can help out in these early stages can include:<br />
<br />
<ul><li>Massages from a qualified remedial massage therapist or physiotherapist</li>
<li>A few physiotherapy sessions (and then actually doing the stretches and exercises they prescribe)</li>
<li>Some anti-inflammatory medication (talk to your doctor or pharmacist first)</li>
<li>Light exercise and movement (we sit down for way too long each day)</li>
</ul><br />
Also, it's worth looking at the things you handle everyday - For example, some handbags are really heavy! Do you really need a full 1L water bottle, a diary, a book, a make up bag, spare shoes etc. with you at all times? See what things you can leave at work or home, what you can downsize (i.e. using a small bottle and refilling it as needed), or other ways you can carry things to and from work (backpacks and trolley bags are a couple of options).<br />
<br />
The most important message out of this is that it's so much better to be <b>proactive</b> rather than <b>reactive</b> when it comes to aches and pains that just don't go away. Act before they become more than just a bit of pain in the neck!<br />
<br />
<b>www.get-ergonised.com.au</b><br />
1300 820 877Get Ergonisedhttp://www.blogger.com/profile/16720955170692901639noreply@blogger.com0tag:blogger.com,1999:blog-516666319887576442.post-33361848051337731082012-01-08T21:24:00.000-08:002012-01-24T16:02:59.606-08:00What is ergonomics? What's a workstation assessment?I've come to a realisation that many people don't really know what I do, or what Get Ergonised stands for. Having conversations with people over Christmas, I noticed that they were doing a lot of nodding but not a lot of understanding.. so here it is:<br />
<br />
<span style="font-size: large;">What is ergonomics? </span> <br />
<br />
Essentially, ergonomics is making products and tasks more comfortable for the user. When applied to office workstations, it means making it more comfortable for people to sit and work at their desk. That's it, nothing more, nothing less. Just something to make your workstation not make you sore. When you think about it, many of us experience that niggling neck and upper back tension that always seems to get worse when working on an intense project or after a long day or week.. and how about that low back pain that can sometimes make it hard to stay seated for hours on end. Even things like forearm pain, wrist pain, headaches, eye strain and leg soreness may be symptoms attributed to sitting at a desk that has not been set up specifically to suit you. Hot-desking seems to be the new thing in workplaces, where you get to sit at a different workstation every day.. do all these people spend 2 minutes each morning setting themselves up for optimal comfort?<br />
<br />
<span style="font-size: large;">So what's a workstation assessment? </span><br />
<br />
A workstation assessment is an evaluation of you at your workstation. It includes making sure your chair is at the right height, and that the backrest fits the curves of your back; that the monitor, keyboard and mouse are positioned correctly for you; that your phone is accessible without straining yourself; and also as importantly, that your workflow is effective and work areas on your desk are appropriately designated.<br />
<br />
January is a great month for having a workstation assessment, as most people will still be relaxed and pain-free after a few days or weeks off from work. Start the year off getting yourself ergonised!<br />
<br />
Check out <a href="http://www.get-ergonised.com.au/">www.get-ergonised.com.au</a> for more information on work and home workstation assessments.Get Ergonisedhttp://www.blogger.com/profile/16720955170692901639noreply@blogger.com0tag:blogger.com,1999:blog-516666319887576442.post-83395231962399917392011-12-12T01:42:00.000-08:002011-12-12T01:42:40.300-08:00Who'll be stringing up the Christmas lights at work this Christmas?Ahh the festivities..Secret Santa's, candy canes and merriment all round. Christmas can be such a fun time of year in homes and workplaces across the country! Here are a few safety tips to keep everyone smiling:<br />
<br />
<b>1. Carrying heavy gifts and boxes of decorations? </b><br />
Use a trolley where you can, or divide up the load into smaller bundles.<br />
<br />
<b>2. Hanging up tinsel and other pretty decorations in the office?</b><br />
Do not, I repeat, DO NOT stand on a swivel chair! Ladders and step stools have been made for a reason. Use them!!<br />
<br />
<b>3. Gift giving time?</b><br />
Pick up wrapping paper and ribbon from the floor - no one likes a slip hazard!<br />
<br />
<b>4. You don't like your gift?</b><br />
Don't throw it back at the gift giver. Eye injuries are never fun.<br />
<br />
So there it is.. have a safe and happy Christmas, and see you again in the new year!<br />
<br />
<div style="text-align: center;">CONTACT GET ERGONISED TODAY TO ARRANGE AN OBLIGATION-FREE SITE VISIT FROM A CONSULTANT IN THE NEW YEAR. INCLUDES A COMPLIMENTARY PREVENTATIVE ASSESSMENT FOR THE REFERRER. </div><br />
www. get-ergonised.com.au<br />
admin@get-ergonised.com.au<br />
1300 820 877Get Ergonisedhttp://www.blogger.com/profile/16720955170692901639noreply@blogger.com0tag:blogger.com,1999:blog-516666319887576442.post-1363951684873543652011-11-28T23:31:00.000-08:002011-11-28T23:31:16.333-08:00Ergonomic humourHere's a funny take on a serious topic!<br />
<br />
<a href="http://www.youtube.com/watch?feature=player_popout&v=Ns_mt77JZb0">http://www.youtube.com/watch?feature=player_popout&v=Ns_mt77JZb0</a><br />
<br />
Picking up on common bad habits is a great start to improving the way you sit (and feel) when at work. Sometimes all it takes is a bit of training and education in the good, bad and ugly bits of work posture and ergonomics.<br />
<br />
Contact Get Ergonised today to book in training sessions or ergonomic assessments for the new year so that you can start the year feeling comfortable at work, and stay that way!<br />
<br />
<a href="http://www.get-ergonised.com.au/">www.get-ergonised.com.au</a><br />
<br />
<a href="mailto:admin@get-ergonised.com.au">admin@get-ergonised.com.au</a><br />
<br />
1300 820 877Get Ergonisedhttp://www.blogger.com/profile/16720955170692901639noreply@blogger.com0tag:blogger.com,1999:blog-516666319887576442.post-7383659299997857532011-11-14T00:44:00.000-08:002011-11-14T00:44:39.042-08:00Harmonising Work Health & Safety across Australia<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">As of 1 January 2012, Commonwealth, States and Territories have agreed to implement nationally harmonised WH&S (work health & safety) Legislation.</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">This means that from next year, a person conducting a business or undertaking must ensure work health and safety, and will have</span><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"> a duty to ensure so far as is reasonably practicable, that the health and </span><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">safety of other persons is not put at risk from work carried out as part of the conduct of the </span><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">business or undertaking. </span><br />
<br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">These duties include requiring, so far as is reasonably practicable: </span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">•<i> the provision and maintenance of a work environment that is without risks to health or safety </i></span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">• the provision and maintenance of safe plant, structures and safe systems of work</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">• the safe use, handling-including transport-and storage of plant, structures and substances</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">• the provision of any information, training, instruction or supervision that is necessary to protect all persons from risks to their health and safety arising from work carried out as part of the conduct of the business or undertaking</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">• the provision of, and access to, adequate facilities for the welfare of workers at the workplace, and </span><br />
<i><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">• the health of workers and the conditions at the workplace are monitored for the purpose of preventing work-related illness or injury</span></i><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">The duties to ensure health and safety require persons conducting business or undertakings to eliminate the risks to health and safety, so far as is reasonably practicable. If this is not possible, they must minimise those risks so far as is reasonably practicable.</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><b>What does ‘reasonably practicable’ mean?</b></span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><b><br />
</b></span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Work health and safety duties, other than duties of officers, workers and other persons at the workplace, apply so far as is ‘reasonably practicable’. ‘Reasonably practicable’ represents what can reasonably be done in the circumstances. This means that the duty holders must satisfy the duties as far as they are reasonably able to, taking into account and weighing up all relevant matters, including:</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">• the likelihood of the relevant hazard or risk occurring</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">• the degree of harm that might result from the hazard or risk</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">• what the person knows, or ought reasonably to know, about the hazard or risk and the ways of eliminating or minimising the risk, and</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">• the availability and suitability of ways to eliminate or minimise the risk. </span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Only after assessing these matters can the cost of eliminating or minimising the risk be taken into account, including whether the cost is grossly disproportionate to (significantly outweighs) the risk. </span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif; font-size: xx-small;">*source: Safe Work Australia</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
</span><br />
<i><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">For office based workers, the use of preventative ergonomic assessments will be a valuable and reasonably practicable tool in monitoring the health </span><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">health of workers and the conditions at the workplace are monitored for the purpose of preventing work-related illness or injury, and to help in creating a safe work environment </span></b></i><br />
<i><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
</span></b></i><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">www.get-ergonised.com.au</span>Get Ergonisedhttp://www.blogger.com/profile/16720955170692901639noreply@blogger.com0tag:blogger.com,1999:blog-516666319887576442.post-62565701076842969872011-10-31T20:23:00.000-07:002011-10-31T21:18:20.926-07:00Happy Halloween - scary statistics!<div style="text-align: justify;"><span class="Apple-style-span" style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Studies have shown that <span class="Apple-style-span" style="color: red;">8 out of 10</span> computer-using employees will suffer soft tissue injuries, and 2 out of 10 will suffer pain continuously as a direct result of using a computer for a large part of the working day. </span><br />
<span class="Apple-style-span" style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b><br />
</b></span><br />
<span class="Apple-style-span" style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>Will you become a statistic? </b></span></div><div style="text-align: justify;"><span class="Apple-style-span" style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: justify;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="background-color: white;">According to the Australian Bureau of Statistics, in 2009-10, about 640,700 people (5.3% of the 12 million people employed at some time in the last 12 months) experienced a work-related injury or illness. </span><span class="Apple-style-span" style="background-color: white;">Among the 284,300 women who experienced work-related injuries or illnesses </span><span class="Apple-style-span" style="background-color: white;">24% were Professionals.</span></span></div><div style="text-align: justify;"><span class="Apple-style-span" style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: justify;"><span class="Apple-style-span" style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">The most commonly reported injuries or illnesses were<span class="Apple-style-span" style="color: red;"> sprains and strains</span> (30%), followed by chronic joint or muscle conditions (18%), and cuts or open wounds (16%). </span></div><div style="text-align: justify;"><span class="Apple-style-span" style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: justify;"><span class="Apple-style-span" style="background-color: white;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Around 30% of persons who worked at some time in the last 12 months had not received formal training in occupational health and safety risks in the workplace. </span></span></div><div style="text-align: justify;"><span class="Apple-style-span" style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: justify;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">The direct cost of workplace injury can include medical expenses and increases to worker's compensation premiums. However, indirect costs can also add up through increased employee turnover, higher absenteeism and retraining expenses. Not to forget decreased productivity, work quality and low employee morale. Preventing and controlling ergonomic risk factors often cost a fraction of what one worker's compensation claim can cost.<span class="Apple-style-span" style="background-color: white;"> Prehab is better than rehab.</span></span></div><div style="text-align: justify;"><span class="Apple-style-span" style="color: red; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: justify;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">www.get-ergonised.com.au<span class="Apple-style-span" style="color: red;"> </span></span></div>Get Ergonisedhttp://www.blogger.com/profile/16720955170692901639noreply@blogger.com0tag:blogger.com,1999:blog-516666319887576442.post-21903908917051440742011-10-17T04:25:00.000-07:002011-10-17T04:25:22.975-07:00The Office BreakupSometimes written word is not necessary.. check out the office breakup series from juststand.org<br />
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What will you be telling your chair tomorrow?<br />
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<br />
<iframe allowfullscreen="" frameborder="0" height="270" src="http://www.youtube.com/embed/sif6c3ZKlqI?fs=1" width="480"></iframe>Get Ergonisedhttp://www.blogger.com/profile/16720955170692901639noreply@blogger.com0tag:blogger.com,1999:blog-516666319887576442.post-67911696868817085002011-10-10T16:31:00.000-07:002011-10-10T16:31:40.771-07:00iPad a pain in the neck?Have you joined the recent iPad revolution? Spending hours on the train, couch or sitting in bed with your head hunched over the marvellous new technology?<br />
<br />
I use an iPad when completing ergonomic assessments. It's part of my paper-free policy. It's a great time-saver and looks professional, but I do have to admit that I do get a bit sore if I have a full day of assessments, or if I have to walk between appointments with the iPad in my handbag. The sustained neck flexion and hunching of shoulders while tapping away with the iPad on my lap or on a desk isn't the best example of ergonomics, though not so dissimilar to writing with pen and paper.<br />
<br />
How to overcome this?<br />
<br />
<ul><li>I've started putting the iPad in my small trolley bag which contains by ergonomic equipment samples. This has made a huge difference by not having the extra weight in my handbag.</li>
<li>Using the angled iPad case tilts the screen towards me, which results in less hunching over, and I try to use a desk wherever possible to elevate the iPad higher than my lap. </li>
</ul><div><br />
</div><div><u>Check out this article from the Herald Sun about iPad use:</u></div><div><span class="Apple-style-span" style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 12px;"><h1 class="heading" style="color: #353535; font-family: Georgia; font-size: 27px; line-height: 1em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><br />
</h1><h1 class="heading" style="color: #353535; font-family: Georgia; font-size: 27px; line-height: 1em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">iPad neck - ergonomics experts warn of tablet injury</h1></span></div><div><span class="Apple-style-span" style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;"><div class="story-intro" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><div style="line-height: 1.35em; margin-bottom: 1em; padding-bottom: 0px; padding-left: 0px; padding-right: 40px; padding-top: 0px;"><strong>THE rise of the iPad could prove to be a serious pain in the neck if its ergonomic failings are not addressed, experts warn.</strong></div></div><div style="line-height: 1.35em; margin-bottom: 1em; padding-bottom: 0px; padding-left: 0px; padding-right: 40px; padding-top: 0px;">Light, portable and convenient, the tablet device is tipped to replace textbooks in classrooms and may eventually take over the domain of the laptop computer.</div><div style="line-height: 1.35em; margin-bottom: 1em; padding-bottom: 0px; padding-left: 0px; padding-right: 40px; padding-top: 0px;">But the posture adopted by users could put them at risk of chronic neck and shoulder pain.</div><div style="line-height: 1.35em; margin-bottom: 1em; padding-bottom: 0px; padding-left: 0px; padding-right: 40px; padding-top: 0px;">"Any activity where you hold your head forward in a flexed or bent position for a prolonged period of time is going to cause neck issues," said Dr Jodi Oakman, a senior lecturer at La Trobe University's Centre for Ergonomics & Human Factors.</div><div style="line-height: 1.35em; margin-bottom: 1em; padding-bottom: 0px; padding-left: 0px; padding-right: 40px; padding-top: 0px;">The damage caused could take a long time to heal, she warned, with the risk to young children particularly disturbing.</div><div style="line-height: 1.35em; margin-bottom: 1em; padding-bottom: 0px; padding-left: 0px; padding-right: 40px; padding-top: 0px;">"There's no empirical research on the iPad, but we can make a pretty good assumption based on tissue studies what's going to happen," Dr Oakman said.</div></span><span class="Apple-style-span" style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;">Victorian school- and pre-school-aged children, some as young as three, are using iPads as a learning tool as part of a State Government trial.</span><span class="Apple-style-span" style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;"><div style="line-height: 1.35em; margin-bottom: 1em; padding-bottom: 0px; padding-left: 0px; padding-right: 40px; padding-top: 0px;">"Do we really want all this exposure to bad posture in the younger generation?"</div><div style="line-height: 1.35em; margin-bottom: 1em; padding-bottom: 0px; padding-left: 0px; padding-right: 40px; padding-top: 0px;">Dr Oakman said while the iPad solved some problems for school children — it is cheaper, lighter and easier to carry than a laptop — it created others and should be approached with caution.</div><div style="line-height: 1.35em; margin-bottom: 1em; padding-bottom: 0px; padding-left: 0px; padding-right: 40px; padding-top: 0px;">"It's a new technology that we are quick to embrace, but we don't actually know what musco-skeletal problems might be attributed to it."</div><div style="line-height: 1.35em; margin-bottom: 1em; padding-bottom: 0px; padding-left: 0px; padding-right: 40px; padding-top: 0px;">She said the key to avoiding injury was to "move more, vary your positions as much as possible and, if you want to use the iPad as a typing device, use a separate keyboard".</div><div style="line-height: 1.35em; margin-bottom: 1em; padding-bottom: 0px; padding-left: 0px; padding-right: 40px; padding-top: 0px;">While using the iPad as a reading device was no more risky than reading a book, she said, the danger arose when users turned to the tablet for an increasing number of tasks.</div><div style="line-height: 1.35em; margin-bottom: 1em; padding-bottom: 0px; padding-left: 0px; padding-right: 40px; padding-top: 0px;">"Don't use it to replace the computer unless you give serious consideration to how the work station is set up," she said.</div><div style="line-height: 1.35em; margin-bottom: 1em; padding-bottom: 0px; padding-left: 0px; padding-right: 40px; padding-top: 0px;">Massage therapist Liz Astling said she noticed an onslaught of neck pain in her clients when the iPad hit the market last year — "especially men getting really obsessed with it and not wanting to put it down."</div><div style="line-height: 1.35em; margin-bottom: 1em; padding-bottom: 0px; padding-left: 0px; padding-right: 40px; padding-top: 0px;">One client, she said, had an ergonomic keyboard fitted to his computer at work and his symptoms were improving — until he started using an iPad, when the neck and shoulder pain returned.</div><div style="line-height: 1.35em; margin-bottom: 1em; padding-bottom: 0px; padding-left: 0px; padding-right: 40px; padding-top: 0px;">"Across the board, people who've not necessarily had a lot of neck pain in the past are getting these symptoms," she said.</div><div style="line-height: 1.35em; margin-bottom: 1em; padding-bottom: 0px; padding-left: 0px; padding-right: 40px; padding-top: 0px;">"I ask them if they have an iPad and they start telling me how wonderful it is."</div><div style="line-height: 1.35em; margin-bottom: 1em; padding-bottom: 0px; padding-left: 0px; padding-right: 40px; padding-top: 0px;">Ms Astling said the iPad should receive the same ergonomic attention as the desktop computer did a decade ago, when she saw a similar pattern in her practice.</div><div style="line-height: 1.35em; margin-bottom: 1em; padding-bottom: 0px; padding-left: 0px; padding-right: 40px; padding-top: 0px;">"I think it needs research," she said.</div><div style="line-height: 1.35em; margin-bottom: 1em; padding-bottom: 0px; padding-left: 0px; padding-right: 40px; padding-top: 0px;"><br />
</div><div style="line-height: 1.35em; margin-bottom: 1em; padding-bottom: 0px; padding-left: 0px; padding-right: 40px; padding-top: 0px;">www.get-ergonised.com.au</div><div style="line-height: 1.35em; margin-bottom: 1em; padding-bottom: 0px; padding-left: 0px; padding-right: 40px; padding-top: 0px;">linda@get-ergonised.com.au</div><div style="line-height: 1.35em; margin-bottom: 1em; padding-bottom: 0px; padding-left: 0px; padding-right: 40px; padding-top: 0px;"><br />
</div></span></div>Get Ergonisedhttp://www.blogger.com/profile/16720955170692901639noreply@blogger.com0tag:blogger.com,1999:blog-516666319887576442.post-57777404601199441202011-10-04T14:10:00.000-07:002011-10-04T17:30:09.445-07:00Get organised to get ergonisedWhat type of desktop do you have? I'm not talking computer screens here.. what kind of desk top do you have? Is it neat and organised or full of piled up folders, 4 empty mugs of coffee, Post-Its galore and a pen... somewhere?<br />
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It's often said that it is good practice to tidy your desk at the end of every day so that you can start the next day with a clean desk. I suppose it can almost be compared to washing up dishes at night. I like to have everything washed and wiped down, so that the next morning I don't have the heavy feeling of having to get through a pile of things before the new day has even begun! Surely greeting the work day with piles of folders and files suffocating your desk can't be a good thing. Not for the mind... nor for the body.<br />
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You've probably gathered by now, from monthly ergo tips on Facebook and these blogs, that extended reaching to get things off your desk can put extra strain on your shoulders, neck and back. Now imagine reaching out and holding that position for a minute or so while rummaging through piles of paperwork on your desk. More often than not, people plant their feet on the floor below their keyboard and twist in their seat to reach to the right or left of their desk. This can place a great deal of strain on the spine, especially if the end result is to lift up a heavy folder. So.. what can be done?<br />
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Organise your desk into different Work Zones...<br />
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<b>1. Computer zone:</b> Usually in the centre of the desk, the computer zone contains the keyboard, mouse and monitor.<br />
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<b>2. Phone zone:</b> Place the phone within an arm's reach, and in the area that you use it most. For example, if you always turn towards the partition for privacy, keep the phone on that side of the desk. However if you tend to write notes while on the phone, have adequate space near the phone for a notepad, and make sure you have clear leg room under the desk.<br />
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<b>3. Paperwork zone:</b> If you need to read or write notes at work, have a section of your desk allocated for that task. This would be the best place to put desk trays or a shelf for easy access of materials. The more things that you can offload from your desk to easily accessible areas, the more your body, and mind, will thank you.<br />
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How about you organise your desk today!Get Ergonisedhttp://www.blogger.com/profile/16720955170692901639noreply@blogger.com0tag:blogger.com,1999:blog-516666319887576442.post-441852271134546412011-09-26T04:35:00.000-07:002011-09-26T04:35:54.421-07:00It’s just a chair right? What to look for in a good chairOffice chairs... office chairs... office chairs.. *sigh*<br />
<br />
So many 'ergonomic' chairs advertised, so many ergonomic horrors in reality!<br />
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<u>Here are some tips in choosing a chair that is good for you:</u><br />
<br />
<strong>It's Comfortable:</strong> <br />
<br />
Above all else, the chair should be comfortable for you, with enough padding to stop you from feeling the base or backrest frame.<br />
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<strong>It's Adjustable:</strong> <br />
<br />
Look for adjustment mechanisms for chair height, backrest height and backrest tilt. The more adjustments possible, the easier it'll be to fit the chair to you (although having more than 5 adjustment options just becomes confusing).<br />
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<strong>It's Supportive:</strong> <br />
<br />
Similar to car seats, some office chairs have a nicely defined lumbar support, and some have none at all. Find a chair that has a gentle lumbar support within the backrest - it's important to be supported, but not be pushed out of the chair by a massive bump on the backrest! A medium back chair usually suffices for most people, unless they are very tall, in which case a high back chair could be more beneficial. <br />
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<strong>THE ISSUE OF ARMRESTS:</strong> <br />
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Some people can't live without them, whilst others can't stand them. I tend to fall into the latter group. Armrests = leaning, and leaning = poor spinal alignment and increased pressure through elbow and shoulder. For those armrests lovers out there.. as a compromise, find a chair with height adjustable armrests, and position them to the lowest setting. This will enable the armrests to be there for assisting you to get on and off the chair, but will be too low for leaning easily and won't hinder the chair seat's ability to get under the desk properly. <br />
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Got any office chair related questions? <br />
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<a href="http://www.get-ergonised.com.au/">http://www.get-ergonised.com.au/</a>Get Ergonisedhttp://www.blogger.com/profile/16720955170692901639noreply@blogger.com0tag:blogger.com,1999:blog-516666319887576442.post-5156848064995122282011-09-19T04:05:00.000-07:002011-09-19T04:05:16.519-07:00Meet you at the water cooler – The importance of regular pause breaks from computer workWe weren't designed to sit at a desk for 8+ hours a day. We were made to move around and be mobile. Even with an amazingly ergonomic workstation setup, it still does not make up for the fact that most people limit their movement to periods between sleeping (8 hours), travelling (2 hours), eating (1.5 hours), working (8 hours) and unwinding at home infront of the TV or computer (2-4 hours). Doesn't leave much movement time does it? <br />
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No matter how perfect your work environment, prolonged static postures will inhibit blood circulation and take a toll on your body.When muscles remain stationary, circulation decreases, muscles get tired, and tasks become more uncomfortable to perform. Not to mention the follow on effects of feeling lethargic and decreased concentration.<br />
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<strong><span style="font-size: large;">Here are some tips to get you moving at work:</span></strong><br />
<ul><li><span class="title03">Take short 1-2 minute stretch breaks every 30 minutes</span></li>
<li>After each hour of work, take a break or change tasks for at least 5-10 minutes</li>
<li>Always try to get away from your computer during lunch breaks, even if to take a short walk around the block </li>
<li>If your printer is on your desk, print to another printer in the office which will force you to walk to get printouts</li>
<li>Fill a glass of water rather than a jug or large bottle of water. This will encourage more trips to the water cooler / kitchen for refills</li>
<li>Walk over to colleagues to talk to them rather than email or instant message</li>
<li>Take the stairs rather than the lift (if you work on the 20th floor, perhaps get out at level 15 and take the stairs for the rest of the way.. gradually increase flights of stairs as able)</li>
</ul>There are many more ways to build incidental movement into your work day. What others can you think of? <br />
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<a href="http://www.get-ergonised.com.au/">http://www.get-ergonised.com.au/</a>Get Ergonisedhttp://www.blogger.com/profile/16720955170692901639noreply@blogger.com0tag:blogger.com,1999:blog-516666319887576442.post-77302025984100399352011-09-05T04:09:00.000-07:002011-09-05T04:09:32.273-07:00Bend and Stretch, but don't reach for those files!<span style="font-family: Verdana, sans-serif;">Whenever I complete an ergonomic assessment, I run through the general principals of ergonomics:</span><br />
<ul><li><span style="font-family: Verdana, sans-serif;">Keep things that are used constantly within a forearm reach (with elbows by sides)</span></li>
<li><span style="font-family: Verdana, sans-serif;">Keep things that are used frequently within an arm's reach</span></li>
<li><span style="font-family: Verdana, sans-serif;">Move things that are rarely used outside that zone.. but make sure you move yourself to access them</span></li>
</ul><span style="font-family: Verdana, sans-serif;">Most peoples' reaction to that is 'But stretching is good!'. Yes, conscious stretching is good. During stretch classes your mind is on stretching... the way your muscles are lengthening... the feeling of the movement your body is making. When at work, your mind is on work. </span><br />
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<span style="font-family: Verdana, sans-serif;">People often plant their feet on the floor below the keyboard, and reach out to the side, or up, or back behind them... without any thought to the positions they are placing their bodies or the strain on their spine and shoulders. Repetitive movements similar to these, over time, can cause repetitive strain type injuries. These are injuries that can take months or even years to recover! </span><br />
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<span style="font-family: Verdana, sans-serif;">Preventing these types of injuries is a matter of changing a habit. </span><br />
<ul><li><span style="font-family: Verdana, sans-serif;">Instead of over-reaching to access something on or near your desk.. use your chair to shift yourself closer to that item</span></li>
<li><span style="font-family: Verdana, sans-serif;">Instead of side-reaching, swivel in your seat and face your Nose and Toes in the same direction as the activity</span></li>
<li><span style="font-family: Verdana, sans-serif;">To reduce the strain on your shoulders from getting heavy files from a shelf above your desk, make it a rule to stand to access anything that is above shoulder height when you are sitting</span></li>
</ul><span style="font-family: Verdana, sans-serif;">Use Post-It notes as personal reminders to improve your accessing items technique! </span><br />
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<span style="font-family: Verdana, sans-serif;">Start a Posture Reminder Brigade and watch out for your colleagues! </span><br />
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<span style="font-family: Verdana, sans-serif;"><strong>Most of all, keep your stretching for exercise classes!!</strong> </span><br />
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<a href="http://www.get-ergonised.com.au/"><span style="font-family: Verdana, sans-serif;">www.get-ergonised.com.au</span></a>Get Ergonisedhttp://www.blogger.com/profile/16720955170692901639noreply@blogger.com0tag:blogger.com,1999:blog-516666319887576442.post-64747668139614420412011-08-29T01:00:00.000-07:002011-08-29T04:34:51.813-07:00FATHER'S DAY SPECIAL: Here's looking at you kid! Ways to relieve eye strainHow many times have you been staring at your computer screen only to have to keep rubbing your sore and tired eyes? Eye strain is becoming more commonplace as companies move to become 'paper-free'. With everything you need on a computer screen, and monitors becoming bigger and brighter, increasing reports of eye strain is no surprise. It can result in physical fatigue, eye twitching, decreased productivity and increased numbers of work errors.<br />
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<u>Here are some tips to reduce eye strain:</u><br />
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<strong>1. Give your eyes a break!</strong> Eyes are one part of the body that don't get much down-time during the day. Luckily there are more than one set of muscles that move the eye, so you can give one set a break by using another. Try shifting your focus from close objects (computer screen) to distant objects (out the window or across the office) regularly. Who knew that staring out the window when at work could be a good thing! <br />
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<strong>2. Reduce glare:</strong> From overhead lighting, to sunlight coming in from the window, glare off the computer screen could be a reason for that burning and tired sensation in your eyes! Try using window blinds to block the direct light, angling the screen so that it is at a 90 degree angle to a side-light source, or tilting the screen to reduce the glare from overhead lights. Where possible, read reports and long emails off paper instead of the computer screen. <br />
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<strong>3. Adjust the contrast:</strong> Make sure the brightness of the screen isn't excessive in comparison to the light in the area around the computer (think of this like looking at a bright screen in a dark room). While increased contrast on the screen will make things easier to read, the lighting in the room should be at a moderate level to balance this out. Also make sure the font size is comfortable for you to read without squinting or craning your neck to view.<br />
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<strong>4. BLINK!</strong> Studies show that people blink 5 times less frequently when working at a computer. To reduce your risk of dry eyes during computer use, try this exercise: Every 20 minutes, blink 10 times by closing your eyes as if falling asleep (very slowly). This will help keep your eyes moist.<br />
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<strong>5. Step away from the computer...</strong> Many people do not take their allocated meal and tea breaks, instead sit for 7 - 8 hours a day. Taking 5 minute 'mini-breaks' away from the desk can assist in relieving eye-strain, as well as neck, back and shoulder pain, and can actually increase productivity! <br />
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If all else fails - get an eye examination from an Optometrist. You may need glasses or a change in prescription. <br />
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<a href="http://www.get-ergonised.com.au/">http://www.get-ergonised.com.au/</a>Get Ergonisedhttp://www.blogger.com/profile/16720955170692901639noreply@blogger.com0