Dipil
Safety Consultant
Raghuvaran Chakkaravarthy
Environmental, Health And Safety
Hussain Zulfikar
Hris Implementation, Payroll, Recruitment,
Dr.Venkata Ramana Rao
Ergonomist & Rsi Specialist
+1 Other

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ERGONOMIC TIP:

Don’t sit on your wallet!
Your wallet can be real pain for your back and the buttocks, and it can even lead to shooting pains down the legs.
sitting on a wallet for prolonged hours every day can compress sciatic nerve which passes beneath piriformis muscle and leads to piriformis syndrome, low back pain & self-inflicted sciatica,

[IMG]file:///C:/Users/venkatar/AppData/Local/Temp/msohtmlclip1/01/clip_image002.jpg[/IMG]

Remove your wallet before sitting !



From India
Dear Sir Thanks a lot for sharing such info with us in this forum... Can you give some more technical detail regarding the information you shared... Any case study, any articles in health journels...
From India
Hi
Thanks a ton ..
I agree with this, I experience back pain .. and irritation with th wallet .. i feel more relaxed in my sitting posture when I remove the wallet ..
thanks once again , really appreciate it !

From Kuwait, Salmiya
Dear Dr. Venkata Ramana Rao
Really you give up such a great tip... I was feeling pains in my back sometimes after prolonged sit... Many be this wallet is the cause... Thanks for sharing such small and great info...
For those who interested, I have search in net and come across the following articles regarding the topic:
Don't Sit On Your Wallet
Tuesday Tips: Don’t sit on your wallet « Johnny Cupcakes <link updated to site home> ( Search On Cite | Search On Google )
I start placing my wallet into front pocket... So just do it and get beneficted from the advice...
Keep on share youe expertise with us...

From India
Dear Dr.venkat,
Thanks for your Ergonomic tips. . . Keep on sharing. . .
Dear Dipil,
Really very Useful & important tips for all Mens.I received your mail also. . .Thanks for sharing. . .
keep on sharing. . .

From United States, Fpo
Dear all,

Learn about Laptop Ergonomics tips to maintain a relaxed, neutral posture that reduces stress and strain to your muscles by :

1.Position the Laptop Ergonomics keyboard at elbow height, and keep you wrists straight while keying.

2.Experiment with table and chair height as well as Laptop Ergonomics keyboard angle to maintain neutral wrist positions.

3.Keep your head and neck in a relaxed posture; avoid excessive neck flexion or rotation.

4.Schedule mini-breaks every 20 to 30 minutes to avoid repetition and static positions.

5.If you have to raise your chair, use a footrest to support your feet. When seated your hips should be slightly higher than your knees.

6.Add an external Laptop Ergonomic keyboard and place it on an adjustable Laptop Ergonomics keyboard/mouse platform.

7.Attach an external Laptop Ergonomics mouse instead of using the small constricted touchpad or trackball.

8.If you are sitting in a side chair or couch, use a pillow to support your arms while keying.

9.Avoid resting your wrists while typing. Keep your wrists as flat as possible. Use whole hand and arm movements to navigate the Laptop Ergonomics keyboard. Avoid bending your neck and head forward to see the screen. This is the way to arrange your seating posture to avoid Ergonomic Laptop disorders.

10.Clean the screen regularly using appropriate antistatic cleaning fluid.

11.Your hands and wrists should be kept in a straight wrist posture when typing and should not be resting on a palm rest, table or lap while typing. This can cause you Ergonomics Laptop disorders.

12.Place the Laptop on a stand, book or other surface that raises it to a height that you can see the screen without having to bend or rotate your neck.

Hope its helps. . .

From United States, Fpo

Attached Images
File Type: jpg laptop-ergonomics1.jpg (6.3 KB, 236 views)

Ergonomic Chair is the most important thing to be considered, while talking about a safe and productive computer workstation. Being an inevitable part of a good workstation, Ergonomic Chair offers essential support to the back, legs, buttocks, and arms, along with reducing exposures to awkward postures, contact stress, and forceful exertions.

An Ergonomic Chair should be highly adjustable, including not just a knob for lowering and raising the chair but adjustability in the back tilt and the height of the arm rests. An Ergonomic Chair should also have a sturdy frame (avoid plastic), a great deal of support, especially in the lumbar region, and padding that has some give and supports your body without losing shape.

The advantages of using a Ergonomic Chair with increased adjustability include ensuring a better fit for the user, providing sufficient support in a variety of sitting postures, and allowing variety of convenient sitting positions throughout the workday.

If more than one person is using the Chair per day, these points have more relevance. Before selecting a particular Chair, try out different Ergonomic Chair and finalize on the one that gives the best support. To ensure that the Ergonomic Chair will provide adequate support, it is important that you try out different chairs before purchasing one.

To create a safe and dynamic workstation (Workstation Ergonomics), the following parts of the Ergonomic Chair have to be observed in detail before selection.

•Backrest

•Seat

•Armrest

•Base

The Ergonomic Chair should be adjusted while placing the monitor, keyboard and desk in your workstation.

Ergonomic Chair Guidelines:

•Ensure that the backrest of your Ergonomics Chair corresponds to the natural curvature of your spine providing enough support to the lumbar region.

•Ensure that the seats of your Ergonomic Chairs are comfortable enough to allow your feet to rest flat on the floor or footrest.

•Ensure that the armrests of your Ergonomic Chair are soft allowing your shoulders to relax and elbows to stay close to your body.

•Ensure that your Ergonomic Chair has a five-leg

From United States, Fpo

Attached Images
File Type: jpg ergonomic-chair.jpg (6.7 KB, 86 views)

Dear all,
Please find the attached ergonomics tips for LAPTOP users . . . Now a day’s most of company’s provide Laptops for our employees please take a deep look on this attached file conduct one special ergonomic training to all our employees. . . Hope its helps a lot. . .
Keep on sharing. . .

From United States, Fpo

Attached Files
File Type: pdf laptop.pdf (378.1 KB, 804 views)

Dear all,

Due to the rise in laptop sales at an all time high and the nature of laptop design there exists an entirely new set of ergonomic issues for computer users. Ergonomics touts the benefits of being able to adjust the keyboard, monitor and chair so that the workspace can be fitted to the computer user for maximum comfort and productivity.

The shoulders, neck, arms, hands and wrist must be in a relaxed position when viewing the screen and when typing and mousing. Oh yes, the back, hips and legs want to be comfortable too.

So let’s examine the Laptop Ergonomic Challenge.

The Laptop Ergonomic Challenge:

In the case of laptops, the keyboard and monitor are connected at the hip and it is virtually impossible to adjust the keyboard and screen height independently of each other. If there were a way to adjust the screen up and pull the keyboard out, down and toward the laptop user it would let the shoulders relax and give them more breathing room. There would be less of a reach to the keyboard and the rest of the body could relax and work in it’s neutral posture and open posture.

This would allow the circulatory system to do it’s job much more effectively and would be a first step to solving many of the laptop ergonomic challenges.

Are any manufacturers listening?

The Effect on The Body:

When the laptop is placed in the lap, the neck is bent down to see the screen. This moves the neck out of it’s natural S curve and actually stretches the muscles of the neck the opposite way creating a strain which can develop into chronic pain if not checked early on. The pain may continue on into the shoulder and into the back. It really depends on the amount of laptop usage and various other physical conditions of the body as well as additional factors such as the amount of exercise, stretching and rest. Stress plays a large part in this too.

The keyboard is smaller causing the keys to be closer together and this creates “shoulder scrunch" with tense muscles and reduced circulation. Often there is no room for an external mouse, so using the mouse in the middle of the keyboard further scrunches the body.

The keys are further away from the body so this causes a reach to the keyboard, which can cause additional strain. The wrists have no choice but to rest on the laptop’s hard surface and there is the likelihood that additional pressure is being placed on the underside of the wrist and carpal tunnel.

Often, the laptop is placed on a table that is too high (kitchen table, hotel or client’s desk) and this further tenses the shoulder muscles with keyboard and mouse use. In order to place the hands on the laptop to type the shoulder muscles are tensed up. The arms are in a positive tilt position and this make it more difficult for the circulation to pump blood and oxygen to the hands.

And now is an extremely important time to have that extra oxygen! Just when the body requires it the most is when it receives less.

An example of how this works outside of the laptop world is as follows: Can you remember a time when you were involved with an activity where your arms were working above your shoulders such as when hanging pictures or paining a wall? You may have felt extreme fatigue and had to stop because it required much more energy to hold your arm up or may have begun to feel pain.

Working for long stretches on a laptop not positioned for the body’s comfort will create this same condition. The main difference is that most of us do not paint and hang pictures everyday but the laptop use is so high that it is causing chronic pain for many.

Another location for laptops use is while seated on a couch with no back support this causes the shoulders to lean forward and moves the back and neck from it’s natural S curve, creating a posture that will cause discomfort.

Now that you understand the ergonomic challenges with frequent laptop use let's discuss some solutions.

Some Simple Solutions:

Here are my “Top 10 Laptop Ergonomic Tips to Prevent and Reduce Pain" to make laptop computing more comfortable in the office, at home and on the road.

1 - Use An External Ergonomic Keyboard

Attach a full size keyboard and place at a height for your shoulders to be relaxed. So many computer users are so used to working with tensed shoulders that they are not in touch with what it feels like for their shoulders to be relaxed.

To relax your shoulders drop your arms down by your side and let your shoulders relax. For deeper relaxation, take a deep breath as you raise them up and then let them drop slowly as you exhale.

Now bend your elbows keeping them close to your body. If your elbows are lower than then tops of the keys the keyboard is too high. When positioning your keyboard be sure your elbows are 1-2" above the top of the keys on your keyboard.

You may discover that your table height needs to be adjusted down or replaced before being able to adjust your keyboard correctly for your body. You may consider the purchase of an adjustable keyboard tray that is installed under your desk.

Please note that many of the ergonomic keyboards are shorter and will fit in many laptop bags. Proper placement of the keyboard will depend on the furniture being used while out of your office. In some cases it may be possible to place the keyboard on your lap for brief periods.

2 - Use An External Ergonomic Mouse

Pack an ergonomic mouse in your laptop bag and keep an extra one on your desk so you will always have an eternal mouse with you. This will allow you to keep your shoulders open and relaxed.

You may want to try a mouse that lets you work in a handshake position.

If you have a small frame, try a mouse with the click buttons located near the center of the body in front of the keyboard. These mice are larger so if you are traveling pack these in your luggage.

3 - Use A Docking Station and Full Size Monitor

In the office, use a docking station to easily move from portable to desktop use. Your laptop then can just be the CPU.

Many of the docking stations are high off the desk so do not place the monitor on top of the docking station otherwise the head and neck will bend back to view the screen causing neck and shoulder strain.

Move the docking station to the side and place the monitor directly in front of you.

Now you can adjust the monitor, keyboard and mouse to the correct height for your body. This will reduce stress on the body by placing the wrists, neck and shoulder in a more neutral position.

4 - Place Your Laptop on a Laptop Desk

Try a laptop desk that can be utilized in the lap for more comfort in airports, hotel room and client’s and branch offices.

There is plenty of room for an external mouse on the left or right and this helps to keep the shoulders in a more relaxed and open position creating decreasing the risk of pain.

The ventilation holes in the bottom of the laptop desk keep the laptop cool as it helps draw cool air in and allows the heat from the laptop to escape.

These desks can both be angled on the desk to firmly hold the laptop and position the screen at a more comfortable height for the eyes, neck and shoulders. Then a regular size keyboard can be used to keep the arms, wrists and hands comfortable too.

The lightweight, thin laptop desks stores easily in your laptop bag.

5 – Resting Sessions

With regular desktop computing use I usually recommend a resting every 60 minutes for 5-6 minutes. Resting is extra important while “laptoping" due to the extra strains on the body. Rest at least every 30 minutes for 5-6 minutes. It is best to get up from your chair and move around. This movement steps up your circulation and you may notice a slight change in your breathing, as computer users tend to breathe shallowly from the chest instead of the diaphragm.

Take short rests (microrests) every 5-10 minutes for about 10-15 seconds to increase the recovery time from laptop use. Just stop what you are doing, drop your hands by your side and take a few deep breaths. If you are not typing or mousing relax your arms away from your laptop as much as possible.

Allow yourself time during the day to rest your eyes, your mind and your body. Observe the 20-20-20 rule. Every 20 minutes look 20 feet away for 20 seconds.

This will help prevent eye fatigue and eyestrain.

6- Stretching Sessions

Further reduce laptop stress on the body by practicing simple stretches to keep the muscles and tendons flexible, allowing the circulation to bring blood and oxygen to the overused areas of the body.

If your muscles are tight you might want to massage your muscles and then stretch. Or you might even want to get a professional massage!

Simple stretches will release tension from your muscles and relax your body. You might even find yourself yawning. This is your body getting the oxygen it has been craving.

7 - Drink Plenty Of Water and Practice Deep Breathing

Water helps to keep the muscles and tendons hydrated and wash away the toxins that accumulate causing discomfort. You may even want to squeeze some lemon to help increase the cleansing of toxins. Plus it will make drinking water a lot more fun.

Practice deep breathing frequently to oxygenate your blood and energize you for the next work session. The laptop posture tends to reduce the breathing capabilities of the body because the diaphragm is crimped thus creating shallow breathing.

8 - Sit in a Chair that Supports Your Body

When using a laptop at home there may be a tendency to sit at the kitchen table, swivel chair, couch or bed. If that is the case, it is difficult to sit in a neutral and open posture that will support deep breathing and relaxed muscles.

Do your best to only use the laptop while seated in a comfortable chair that supports your body properly. Correct posture is the best way to prevent laptop pain and the chair is the most important component in a desktop setting and it is probably even more important with laptop use. Even while seated do your best to move around as much as possible.

9 - “Laptop-ing" on the Plane

When you are using your laptop on the plane realize that the

tray tables are often high and will cause you to raise and

tense your shoulder muscles. So you will be achy when you

get off the plane. If there is enough room to place your

laptop desk in your lap then great, otherwise you might want

to purchase an upgraded seat with more room!

When using your laptop on the plan, take frequent breaks and move your body around while seated. Laptop computing can be treacherous on a plane. Be aware that the tray table is probably not the correct ergonomic height for your laptop.

10 - Listen to Your Body

The more you rest, stretch, breath and drink water the better you will feel at the end of the day. Even with all the correct ergonomic products your body wants the personal care.

If your are feeling any fatigue, discomfort or pain stop whatever you are doing and evaluate what is going on. This is a warning sign from your body that things are not quite right. Perhaps it has been two hours since you gave your body some rest.

Resting will decrease the chance of fatigue and discomfort and will actually increase your productivity. Working for hours on end for days at a time can only go on so long.

You only have one body. Listen to it.

Hope its helps. . .

From United States, Fpo
Dear all,
Please follow the mentioned link and download the laptop ergonomics tips video from SVL-II. . .
https://www.citehr.com/304170-safety...art-ii-33.html

From United States, Fpo

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