While some hazards are more obvious, such as slip, trip, and fall hazards—which was covered in the OnCampus piece last week—some hazards are not as noticeable because the effects they have on our bodies are not immediate. There are tasks in nearly every workplace that put stress on our bodies, and while most people tend to associate workplace injuries with physically demanding jobs, numerous injuries can occur from working in an office setting. It is important to understand what these injuries are, how these injuries occur, and what can be done to prevent them.

One way to prevent or reduce workplace injuries is with good ergonomics practices. The goal of ergonomics is to identify potentially dangerous tasks and change the way you perform those tasks to help prevent injuries. Ergonomics has a wide range of benefits and can be applied to most job tasks. Something as simple as adjusting the height of your chair or moving your computer screen to a different position can significantly reduce the likelihood of developing neck or back soreness or a serious long-term injury.
These types of injuries, often referred to as repetitive strain or overuse injuries, can be a serious problem because they are often written off as stiffness or mild soreness when they can actually be much worse—especially left untreated.

Some of the most common causes of ergonomic related injuries in office settings are:

• Sitting or standing in the same position for too long
• Sitting in awkward positions (slouching in your chair or having your head constantly turned to look at a computer screen)
• Picking up or moving heavy items (boxes of papers, printers, or file cabinets)
• Typing for long periods of time without a break or typing with your hands in a poor position
• Staring at a computer screen for long periods of time or reading in poor lighting

The severity of any potential injury depends on the duration, frequency, and intensity of exposure to the hazard. While most people don’t suffer severe back pain on a daily basis from sitting at a desk all day, long-term exposure to a sedentary work day can lead to chronic pain in the back, neck, and joints. Below are some easy steps to help avoid injuries in office settings:

• Get up and move around: Not only will getting up from your desk help reduce stiffness and soreness, it can also increase productivity by giving you a chance to refocus on your work.
• Stretch throughout the day: It is also a good idea to do some light stretching to help alleviate muscle soreness and tightness.
• Ask for help with lifting: Attempting to lift or move heavy objects, such as file cabinets or printers, can very easily lead to injuries, especially if you’ve been inactive for a majority of the day.
• Adjust the setup of your work station: Having your chair at the proper height so that your head is level or tilted slightly forward and positioning your monitor directly in front of you can reduce neck and back strain. Make sure your keyboard is not too far away and at a height that minimizes bending in the wrist.
• Drink plenty of water: Staying hydrated can help reduce joint pain and inflammation.
• Live an active and healthy lifestyle outside of work: Being active and healthy outside of the office can help combat some of the damage we do to our bodies sitting at a desk all day. Even something as simple as taking a walk around your neighborhood after work can have a significant impact on your long-term health.

Using one or more of the suggestions above can help reduce or eliminate injuries that might occur from working in an office setting. As always, it is important to relay concerns you may have to a supervisor or the head of your department. Always report any symptoms early; what seems like something minor could turn out to be something much worse if left untreated.

Many resources are available to Drake employees to help maintain a healthy lifestyle including free use of the Bell Center fitness areas, a wellness incentive program, and the SHAPE program. We in the Environmental Health and Safety department encourage everyone to take advantage of these great programs and to live a healthy lifestyle.

—Submitted by Chris Nickell, Director, Environmental Health & Safety