odthealthyback

On-Line Training: Healthy Back: 

On-Line Training: Healthy Back Sheila C. Pudists Wellness Coordinator Pierce County Human Resources Department Tacoma, Washington (253) 798-6678

Objectives:: 

Objectives: Develop a basic understanding of back mechanics and techniques for healthy postures Recognize features of a good ergonomic chair and how it affects back health Participate in Pierce County’s ergonomic efforts Learns ways to have a good ergonomic set-up at work

Definition of Ergonomics: 

Definition of Ergonomics “Ergonomics” is the science and practice of designing jobs and workplaces to match the capabilities and limitations of the human body. “Fitting the job to the worker”

Benefits of Ergonomics: 

Benefits of Ergonomics Ergonomics helps to prevent injuries Reduces fatigue and discomfort Improves productivity and quality of work and life

Natural “S” Curve is Associated with Good Posture : 

Natural “S” Curve is Associated with Good Posture Cervical (neck) Curve: 7 small vertebras Thoracic Curve: inflexible part of the spine Lumbar Curve: built for strength; quite mobile in forward and back bending

Pick the Better Posture: 

Pick the Better Posture People Sit in Poor Posture for 3 Reasons Forward Slip Inadequate Lumbar Support Unstable Forward Tilt *Poor posture

Healthy Backs: Tips for Improving Posture: 

Healthy Backs: Tips for Improving Posture Know the warning signs of back pain caused by poor ergonomics Get up and MOVE Keep the body in alignment while sitting and standing Know how to use posture-friendly props and ergonomic equipment while sitting

Healthy Backs:Tips for Improving Posture: 

Healthy Backs: Tips for Improving Posture Increase awareness of posture and ergonomics in everyday settings Use exercise to help prevent injury and promote good posture Remember good ergonomics at work and home Good websites for back health information: www.spineuniverse.com www.spine-health.com

Stretching & Exercise Program for a Healthy Back: 

Stretching & Exercise Program for a Healthy Back Decreases the likelihood of a back injury Improves Posture (poor posture throws the back out of alignment and can strain muscles). Increases Blood Circulation to muscles

Exercises for a Healthy BackIt’s recommended that you check with your medical provider before starting a back stretching/exercise program.: 

Exercises for a Healthy Back It’s recommended that you check with your medical provider before starting a back stretching/exercise program. Modified Sit-up: strong abdominal muscles protect your back. Slowly raise your shoulders off the ground while keeping your chin tucked. Touch your fingertips to your knee and hold for a count of five. Do not arch your back.

Exercises for a Healthy Back: 

Exercises for a Healthy Back Neck Stretches Nod your head slowly forward, bringing your chin toward your chest; Turn your head from side to side very slowly; Tilt your head slowly from side to side, bringing your ear over your shoulder.

More Healthy Back Exercises : 

More Healthy Back Exercises Back Stretch: laying flat on your back, slowly bring one knee toward your chest and grasp it with your hands. Hold for a count of three, then relax and repeat with the other leg.

More Healthy Back Exercises: 

More Healthy Back Exercises Straight Leg Stretch: This strengthens your legs and abdominal muscles. Lie on your back with one knee bent so the foot is flat on the floor; keep the other leg straight and slowly raise it 8” off the floor. Hold for five seconds, lower and relax; repeat five times then change legs.

More Healthy Back Exercises: 

More Healthy Back Exercises Back Extension Stretch: Place your hands on the back of your waist and stretch backward while looking at the ceiling. Hold for a second of five then slowly stand up.

If you work at a desk, consider stretching throughout the day to keep your muscles flexible and avoid injury.: 

If you work at a desk, consider stretching throughout the day to keep your muscles flexible and avoid injury.

A Properly Fit Chair is the Foundation of a Good Workstation: 

A Properly Fit Chair is the Foundation of a Good Workstation

A Good Ergonomic Chair: 

A Good Ergonomic Chair A well-designed and adjusted chair is an essential element of a safe and productive computer workstation. A good chair provides support to the back, legs, buttocks and arms, while reducing exposures to awkward postures, contact stress and forceful exertions.

Ergonomically Correct Work Station: 

Ergonomically Correct Work Station

Chair – Low Back Support is Essential: 

Chair – Low Back Support is Essential

Wrong Sitting Posture – Sitting on Front Edge of Chair: 

Wrong Sitting Posture – Sitting on Front Edge of Chair

Chair Height: 

Chair Height Feet flat on floor May need a foot rest Thighs parallel to the ground Or knees slightly lower than hips

Chair Too High: 

Chair Too High

Chair – Seat Pan Depth: 

Chair – Seat Pan Depth 1-2 inches from back of knees to front of seat

Seat Depth: 

Seat Depth Too Long: can cut off circulation Too Short: does not provide enough support

Wrong Sitting Posture – Leaning Forward: 

Wrong Sitting Posture – Leaning Forward

Wrong Sitting Posture – Ankles Tucked: 

Wrong Sitting Posture – Ankles Tucked

Ergonomic Resources: 

Ergonomic Resources www.ergocise.com www.ergoweb.com www.lni.wa.gov/Safety/Topics/Ergonomics www.spine-health.com www.spineuniverse.com www.osha.gov/SLTC/etools/computerworkstations/index.html

The Tacoma-Pierce County Health Department has developed a great back video entitled “Boomer Bones & Back.” To request a copy contact Sheila Pudists, Pierce County Human Resources Department (253) 798-6678.: 

The Tacoma-Pierce County Health Department has developed a great back video entitled “Boomer Bones & Back.” To request a copy contact Sheila Pudists, Pierce County Human Resources Department (253) 798-6678.

Time to Check Your Knowledge!: 

Time to Check Your Knowledge! Click here to go to online quiz. Pierce County employees can have completion of this online training noted on their transcript by printing quiz results and forwarding them to Sheila Pudists.