April 24, 2020
Your body was made to move - not to sit!
Musculoskeletal injuries (MSI) are the #1 explanation for lost time injuries in the workplace. Risks for an MSI include force exertion, task repetition, awkward work posture or static postures. MSI symptoms can progress from discomfort to potentially irreversible pain, significantly impacting quality of life.
Furthermore, prolonged seated postures without physical activity can alter energy expenditure and body mass distribution, conditions associated with cardiovascular disease, type 2 diabetes and other metabolic disorders.
5 Ergonomic tips for your home office:
- Keep your head straight and adjust your monitor if needed. If you use a laptop you should invest in an external mouse and keyboard.
- 90-90-90 rule – Your knee, hip, and elbow angle should be 90° or slightly greater while your feet are supported.
- Be creative! – Use books or boxes as lifts, use a rolled-up towel as back support and sit on a cushion if needed.
- Take movement breaks or change your posture every 30-45 min. Include stretches and exercises such as walking. Use break reminders if needed.
- Listen to your body (discomfort is a sign that you did too much of the same), stay physically active, stretch, complete stress reliving activities and take time to relax.
-Workplace NL webinar on ‘Working Safely at Home’ on April 24 at 10 a.m.. Register here: https://workplacenl.ca/event/157/working-safely-at-home/
-Memorial HR Ergonomic Tips for Working from Home: http://www.mun.ca/hr/services/wellness/Working_from_home.pdf
-Digital ergonomic assessments: https://www.mun.ca/hr/services/wellness/ergonomics.php
-Article on the dangers of sitting:
-Break Reminder Software:
https://www.trisunsoft.com/pc-work-break/ http://www.dejal.com (Mac specific)
-ACSM - Staying Physically Active During the COVID-19 Pandemic:
The Well-being Task Force
Faculty of Medicine