Stress Less with Ergonomics

Its always stressful when you get hurt. So, to stress less check out these simple ergonomic rules to prevent injuries.

Goggins. Rick; "Ergonomics for MT's and Bodyworkers; Associated Bodywork & Massage Professionals; February/March 2007, pages 63-64.

Ergonomics - study of the interaction of people and tools, equipment and environments at work.

Lifting

1. Reduce the weight of the load to be lifted.
   
2. Place items to be lifted mid-thigh to waist high th.
3. Hold items as close to body as possible when lifting.

Carrying

1. Use carts or hand trucks to move items.
2. Add handles so items can be carried with two hands.and close to body.

Pushing/Pulling

1. Push instead of pull when possible.
2. Reduce friction by placing items to be pushed on slippery material. (blanket, mats, etc.)
3. Use large diameter wheels on carts and hand trucks, and maintain wheels and bearings.

Repetitive Motions

1. Eliminate unnecessary motions.
2. Use power tools instead of hand tools.
3. Reduce hand force. (see below)
4. Improve posture. (see below)

Hand Force

1. Grip with the whole hand rather than pinching. (Gripping is 4 to 5 times stronger than pinching.
2. Avoid griping or pinching motions for more than a few seconds at a time.

Awkward Posture

1. Place work at a good height to avoid bending or reaching.
2. Bring work close to you and avoid bending and reaching.
3. Alternate between sitting, bending kneeling and squatting when working down lo0w.

Vibration

1. Limit use of high vibration tools.
2. Use anti-vibration gloves.
3. Lean back (against the seat) when driving to relax the back muscles.
4. Avoid lifting right after driving.

Contact Stress

1. Arrange work to avoid contact with hard surfaces.
2. Round or pad sharp edges.

And, most important-If it is too heavy or awkward to lift safely, get help!

Please take these points into consideration. Its much better to follow a few simple rules than to injure yourself. Its much less stressful to be free of injury.

THE FORREST GUMP APPROACH

While watching TV this weekend, flipping past channels with reruns I had seen several times, I happened upon the ‘Forrest Gump’ scene where he is running across America to get over Jenny leaving him. You know the scene. Many people begin to follow him until finally in the middle of the desert he stops, turns and tells them he’s tired and going home to Alabama. And, in spite of the quaint absurdity of this situation it plays out a very good lesson on stress reduction.

I’ve noticed in my life when things get tough, when I’m angry, upset or just plain bored or depressed, physical activity of any kind-even work-can help get me through the day.

In my back yard I have a garden plot fenced off to keep the dog’s out. Every year around the end of February I go out and dig it up for spring planting. After I get it dug up I begin planting as early as I can. This usually means I have to go out and cover the plants to prevent late frosts from killing them. By the time frosts are over I begin to loose interest in the garden and the weeds begin to take over. Its also the time of year when it is sunny and warm and I can get out of the house more to do other things. Yes, I do harvest some vegetables, but that’s not the point. So, why do I bother with a garden if I don’t keep up with it all the time? By the end of February I’m suffering from a serious disease called “Cabin Fever”. Getting out of the house and moving around seems to be the best cure for it. The limited amount of produce I obtain from my strenuous gardening efforts is only a secondary purpose of planting the garden.

So now I’ll get to the point. Physical effort is a good cure for when things are not going right. It will get your mind off your problems and help you gain a better attitude. If you don’t believe me ask my wife. She hates housework. So, when she begins furiously cleaning or scrubbing things, I know she’s angry-usually about something I did-and I stay out of her way until she cools down and stops cleaning. So, don’t let problems or stress get you down. Get up and get busy with anything. Mow the lawn, clean the house, build a bookcase or a model airplane.

Finally, doing work that is of service and help to other people doubles your reward even if the work is difficult and tiring. Try it. You will be glad you did.

(Spencer) had occasional days when he felt physically exhausted. Of such days he wrote: "I started out very miserable and found myself wondering if I could get through the day, but . . . I seemed to become intoxicated with my work and forgot myself and it was a good day."
(Edward L. Kimball and Andrew E. Kimball, Jr., Spencer W. Kimball (1977), 376.

“Nuff Said”

End of Holiday Blues

"The time is far spent," along with all your money! January and a new year is upon us. Its time once again to think of resolutions we know we will forget in a few weeks. So, forget about resolutions. Instead, set up a few simple goals you wish to accomplish by the time 2008 comes around, and set up easy objectives that will get you there.

For example, if you want to get more exercise, figure out what type of exercise would be best for you and set up simple objectives to get you there. Lets say you wanted to walk and increase your endurance. Set up your goals and objectives like this.

Goal:
Improve Physical Endurance

Objectives:

1. Walk 20 minutes a day for six days a week for eight weeks.
2. Walk 30 minutes a day for six days a week for eight weeks.
3. Walk 40 minutes a day for six days a week for eight weeks.
4. Walk 40 minutes a day for six days a week and substitute in an hour walk 3 times during each month for the rest of the year.

You can keep up with your progress in a journal of daily events, on a calander, or make a special chart on your computer and print it out. This will give you something to look at and encourage you to go on with the program.

Important!

1. Set no more than five goals.
2. Make the objectives simple and reachable.
3. Don't panic and get discouraged if you get off track due to circumstances beyond your control. Just go back to your plan as soon as possible and don't worry about it.

In conclusion, the watch words are "don,t stress out.' Just keep going along at a steady pace doing a little at a time. Then, check back over your records between Christmas and New Year's Eve. If you followed these suggestions you will see all the progress you have made over the year.
Happy New Year
Ben Gustafson; RMT

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Poor Betty

Its November and poor Betty does not know what to do! She is running all over town to collect “fixings” for a twenty person Thanksgiving feast at her home. She is feeding one grandmother, four aunts, two uncles, two of her children (with their spouses), six grandchildren, two family friends and her husband. (She’s not including herself. She doesn’t think she will have time to eat.)
And, on top of shopping for “Turkey Day” she has lots and lots of Christmas presents to buy, cards to send out and holiday decorations to put up. Thank heavens she is going to her daughters house on New Years Eve and will not have to prepare refreshments for that party. She merely has to drive five hundred miles to get there!
So, with the holiday season in full sewing Betty doesn't seem to have as much energy as she should. She’s tired all the time and has to take naps during the day. But, at night she suffers from insomnia. And worse that all of that, she feels so sad most of the time. What's poor Betty to do?
Well, what she did was speak to her friend Lois. Lois told Betty she should see her doctor to rule out any medical conditoins that would cause her to be tired and sad all the time. So, that’s what Betty did.
Her doctor told her she was fine. She was just suffering from a little depression-the holiday blues. He said it could even be a mild case of seasonal affective disorder (SAD), and her gave her a list of things she should do to beat it. This is the list he gave her:

• Go easy on yourself. Its not a weakness to feel depressed.
• Get moving physically to keep your spirits up. Take a walk, go to the gym or just get out of the house for a while.
• Avoid self medication with alcohol or drugs not prescribed by your doctor.
• Eat a healthier diet. Avoid too many sugary and starchy treats; and eat plenty of fruits and vegetables.
• Engage in positive conversations with family and friends.
• When it’s a sunny day go outside sun for about twenty minutes.

Betty’s friend Lois added one more item to the list. “Get a massage at least once a month.” Lois said the massage relieves her stress, helps her have more energy and she feels healthier.
Betty took the advice given her and no longer has a problem with her mild depression. She feels great, enjoys life and is looking forward to next years holiday season.
You can feel better this holiday season as well by following the advice given to Betty.
Ben Gustafson; RMT
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