Back Clinic Work-Related Injuries Chiropractic and Physical Therapy Team. Work injuries and conditions can occur from a variety of circumstances, altering an individual’s lifestyle, however, those that occur in the work field can often also be debilitating and impairing, affecting an individual’s work performance. Work-related injuries can include bone fractures and muscle strains/sprains to conditions causing degeneration of many structures of the body, such as arthritis.
Also referred to as occupational injury, repetitive and constant motions of the hands, arms, shoulders, neck and back, among others, can gradually wear out the tissues, increasing the risk of injury which could eventually lead to further complications. A collection of articles depicts the causes and effects of many work-related injuries, carefully describing each variety. For more information, please feel free to contact us at (915) 850-0900 or text to call Dr. Jimenez personally at (915) 540-8444.
Getting workers� compensation for a back/spinal injury can be a daunting and overwhelming task. There are plenty of questions, and we have answers from both medical and legal professionals. Anyone can be affected by back pain at work.
Work-related back injuries can be prevented by paying attention to posture, taking standing/moving breaks, stretching out, and lifting properly. However, if back pain at work stems from a work injury individuals could be entitled to workers� compensation benefits.
Workers� Compensation
Workers’ compensation is an insurance program that helps with and provides benefits and medical care for workers that have been injured or fallen ill resulting directly from their job. This means if an individual is injured at work, employers have negotiated to free themselves of a majority of the liability by paying for the treatment and recovery.
Companies that employ five-hundred or more are able to manage their own workers� compensation program. However, most workers� compensation programs are managed by state governments. Every state has its own workers� compensation program that employers pay into. The federal government handles the federal workers� compensation program for federal employees. The program is funded by the employer with the cost not affecting an individual’s paycheck.
Workers� Compensation Coverage
Compensation programs are different throughout the country. Typically workers� compensation pays for:
Initial emergency department
Urgent care visit
Diagnostic testing recommended by the emergency department
Follow-up physician
Surgical intervention
Rehabilitation
Under workers� comp back injury treatment/s are completely covered, meaning an individual does not have to meet a deductible or pay premiums, copayments, or coinsurance. Individuals continue to receive regular health insurance benefits from the employer. This could require a deductible, premiums, copays, and coinsurance. This is for the treatment of other health issues while receiving workers� compensation care.
If an individual is unable to work because of a workers’ comp back injury, a worker can expect to be paid a base salary after taxes while being treated. Those whose salary is dependent on overtime creates a disadvantage. Workers� compensation can mean a pay cut for these individuals. Workers� comp pay depends on the state. Usually, there is a wage rate set by the state.
High Risk for Back Injury on the Job
Employees that are involved in physical labor like construction, factory work, and healthcare work have a higher risk of getting a back injury on the job. These injuries are often the result of:
Improper lifting techniques
Repetitively turning
Twisting while lifting
Holding something heavy
Lifting heavy objects above the head
Using the back muscles instead of the hips and legs when lifting bending of the knees and bringing heavy objects close to the core
Truck drivers also have a higher risk of back injuries. Sitting for long periods and reduced physical activity contributes to the back muscles losing their strength, endurance, and cardiovascular ability. Then when unloading the cargo the stress on the spine is doubled.
Injury Report
A back injury should be reported to the supervisor or the company�s human resources department. Depending on the state, there is a statute of limitations to file an injury claim. For example, an individual has one year from the date of injury to file a workers� compensation claim with the supervisor or human resources department. However, it is best to report the injury and seek medical attention as soon as possible after being injured at work. The longer the wait, the more the employer could dispute the legal validity of a workers� compensation claim.
Injury Qualification
If injured at work, assume the injury will be covered by workers� compensation. However, it is not always completely clear. An individual could be injured at a work-related cookout or working from home and trip down the stairs. These are gray areas and are very new as more people working from home. These kinds of workers� comp claims are now starting to be seen. Whatever the event, report injury/s to the employer. If the situation is untraditional, there could be some back and forth with the employer.
Spine Specialist Referal
To receive work comp treatment patients with back injuries will be referred to an occupational therapy clinic. An occupational therapist or clinic will set up the treatment. This could include:
For many that could be enough to get them back to work. If the initial treatments fail an individual could be referred to a spine specialist to set up an optimal treatment plan. A spine specialist could recommend additional therapy, medication, diagnostic imaging, spinal injections, or surgery.
Occupational therapy usually goes on for four to six weeks before the individual is referred to a spine specialist. This all depends on the situation. Individuals can be referred immediately for specific spinal treatment or be told to wait for a specific time. It all depends on the medical situation.
Employer and the Spine Specialist
In most states, employers will request a copy of the treatment plan and spine surgeon�s clinical notes written about the case during office or telemedicine appointments. Doctors have to provide clinic notes and treatment plans to the human resources departments along with the workers� compensation insurance carrier.
Consistent, active communication goes on between the primary doctor, the company�s human resources department, and the insurance carrier. Note that workers� compensation is exempt from HIPAA privacy regulations. Employers and the workers� compensation insurance carrier have access to medical records related to the back injury. But medical information unrelated to the injury is restricted.
Obtaining Workers� Compensation From a Doctor
Generally, no. Obtaining Workers� comp is between the individual and their employer, not the doctor. Sometimes doctors are asked to determine if an individual’s injury/s are work-related. This involves going through medical records but these requests are rare.
Benefits Duration
It depends on the case and where an individual lives. Every state is its own system. In some states, treatment can be ongoing for as long as treatment is needed and is consistent. What is highly recommended is meeting with a workers� compensation attorney in your state when beginning the process to learn your rights and the process. This can help in preventing issues from popping up like an employer pressuring a worker to come back before a doctor has cleared them to return.
Making Most of Workers� Comp
Keep appointments and be compliant with the doctor’s treatment plan and recommendations. Be transparent with the doctor. Not telling them exactly what is happening will not help in their recovery. If there is an improvement from the treatment/s fantastic, but if there are minimal to no improvements be as descriptive as possible about what is happening and what does work. The goal is to work with a clinical team that can get an individual better back to work and normal activities.
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The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
Sit-stand desks are coming around, especially with so many of us working from home. Sitting is not a bad thing, it is just that we do it too much. Whether at home or work, too much-sitting causes health problems, and musculoskeletal problems, which can lead to a chronic back pain condition.
Too much sitting has been compared to smoking, and sitting in front of a computer for hours and hours has led to 85% of workers reporting discomfort/pain/ health issues at work. Fortunately, there is hope for the modern-day office known as the sit-stand desk or a standing office desk. Individuals are rapidly discovering the benefits of this ergonomic tool. �
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� Sit-stand desks encourage workers not to sit as much and stand for a while. This generates a spectrum of spine health benefits that range from reducing pressure on the back to burning a few extra calories just from changing positions. Thinking of investing in an adjustable desk, here are some key things to consider.
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Get a new sit-stand desk or a unit that sits on top of my desk
This depends on the amount of space that is available. If there is plenty of space, specifically, to spread things out over a large desk area, then it can make sense to invest in a stand-alone sit-stand desk. If the current desk is right for you, then a sit-stand desk put on top of the current desk may be the better option.
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Height Adjustment
It�s important that the height of the desk can be adjusted. This has to do with different heights for different work tasks. For example, an individual could prefer one height for writing and another height when working/keyboarding on the computer.
If the desk is going to be used by others, then it�s essential that the height can be adjusted to meet the needs of those with different heights and work preferences. The Business and Institutional Furniture Manufacturers Association recommends that the height range be 22.6? to 48.7?. Ultimately the range depends on those using the desk. �
Depth of the desk
Depth is the front-to-back tabletop distance when facing the desk. A good choice is a desk that has a minimum depth of 30?. This allows those who prefer more desk space the ability to spread out the work. However, smaller depths are available.
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Weight capacity
Sit-stand desks are built to handle the weight of the usual desktop items:
Computer
Monitor/s
Keyboard
Mouse
Speakers
Phone
With heavy items, it’s best to review the weight restrictions of the desk you will be using. Weight restrictions vary, but there are all kinds of desk models to fit your needs. �
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Desk budget
This depends on your budget, work purposes, and quality. Sit-stand desks can be found in a wide range of prices. Opting for the cheapest desk is not the wisest thing to do. Remember these desks are an investment in the spine and overall health. Consider the quality of the desk and how long it will last along with a warranty to protect you if the desk malfunctions.
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What to look for
Sit-stand desks come with all kinds of options, in terms of quality and convenience.
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Noise level:
If a quiet work environment is important, then look into desks that offer a quiet action/transition when switching from sitting to standing and vice versa.
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Speed:
Some desks can take a long time to switch. Be careful with these because the use of the full functionality can diminish because of the length of time it takes. Look for the quick adjustment type.
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Manual vs. electrical:
There are some desk models that operate using hand cranks, locking switches, etc. while others use electric/pneumatic lifts to raise and lower the desk with a power button. The method of movement chosen will have a distinct impact on the ease of use, speed, and noise level.
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Programmable:
Some desks can be programmed with height preferences so they can be set to the desired position and saved.
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Customization:
If the desk needs to be able to function around privacy screens or specialized office equipment, a one-size-fits-all desk may not be the best option. This is something to consider if the desk needs to fit perfectly in an established environment. �
Keeping the desk in the standing position
Some individuals may feel better standing all day. However, standing for long periods does as much damage to the spine as sitting all day. The best approach is to vary postures over a workday.
After sitting for an hour, get up and move around.
If you�ve been standing for a while, take a break and sit.
That is what sit-stand desks are made for. They are made to promote changing positions throughout the day, which is the best thing for the spine. Be prepared for a transition period. Standing at work can bring some unexpected fatigue if you’re used to sitting all day.
Getting into the flow of working while sitting then standing, then going back can be a bit daunting. The goal is to slowly build up the amount of time standing, switching to a sitting position, and getting comfortable doing it. Things that can help with the transition are to wear supportive shoes or get custom foot orthotics and use an ergonomic foot mat to make the transition more comfortable.
It will be a short-term adjustment period, but the long-term benefits are well worth it. Employers and employees along with their spines will be very thankful.
Back/spine injuries now rank either second or third overall for workplace injury/s. According to the Bureau of Labor Statistics, every year there are over 900,000 cases of back injuries that account for 1 in 4 non-fatal job-related injuries that involve work days missed.�
Backcare & Standing Work
Back injuries can be painful, debilitating, and life-changing. 8 out of 10 people will experience a back/spine injury that can lead to chronic pain and health conditions. We all need to know, especially those of us that work standing up is firsthand knowledge of how important it is learning how to improve spine health and take steps to prevent back injury.
In order to prevent low back disorders means that there needs to be an understanding�of the spine when working along with knowledge of back injury risk factors.
Back/Spine Basics
The spine is a flexible structure that consists of 24 bones that move, shift, and contort, called vertebrae. There are:
7 in the neck
12 in the chest
5 in the low back
These are connected by ligaments and separated by pads of cartilage, called intervertebral discs. These are the shock absorbers that allow the flexible movement of the spine, specifically at the neck and the low back.
When we stand, the spine naturally curves inwards and outwards. The inward curve is called lordosis, and curves towards the front of the body at the lower back and neck area. The outward curve is called kyphosis, and curves towards the back of the body around the chest area. When we bend over the vertebrae of the lower back change position and shift from being in lordosis to kyphosis when completely bent over and then back again when upright. With this information, it is easy to see how much we move around, bend, stretch and reach during a regular day. The lower back gets used the most, which is why low back pain and injury/s and disorders are the most common.
The National Institute of Occupational Safety and Health concluded: �muscle strain is the most common type of work or nonwork back pain� (Bernard, 1997). This is good news for chiropractors and ergonomists because it means that we can find ways to reduce/change the way we work and the effort involved to minimize injury risks.
Keeping the intervertebral discs healthy plays an extremely significant role in preventing back/spine injuries. If these discs get damaged and start to degenerate,�flexibility begins to fade away, stiffness and soreness sets in and the ability to absorb the daily pressure/forces that comes with standing, moving and working.
There is not a normal blood supply to the intervertebral discs. Instead, as the discs change shape when we move around, the nutrients that they need are absorbed into the discs as the waste products are pumped out. This is why moving the body and staying active is very important. Because as you move you are literally feeding your spine and expelling the bad stuff. Intermittently changing postures and positions helps change the force and weight on the discs so that not all one area is taking the brunt of the force. Remember to move around and keep your spine as healthy as possible.
Risk factors
Major risk factors for back injuries include:
Awkward postures
Bending
Twisting�
Heavy physical tasks
Lifting
Forceful movements
Whole-body vibration aka W.B.V.
Static or unmoving work postures
These risks can happen separately or could be a combination of them all, and if these risks are taking place at any one time the higher probability of an injury/s.
Standing Work
When we stand, the pressure on the�lower back discs is relatively low. Not that there is pressure but it is much lower than when seated with an unsupported backrest like bleachers for example. Standing up uses 20% more energy than sitting does. When we need to bend down to pick up objects or reach to get overhead objects there is an increase in the forces and pressure on the lower back, and this is when an injury is likely to happen.
Tips to Minimize Injury
Here are some tips to help minimize your risks of back/spine injury when you are doing standing work:
Moving around is important to keep the spine healthy. Moving will help improve circulation and reduce muscle fatigue.
Taking consistent short breaks will help reduce fatigue, discomfort and work other muscles.
Gentle stretching during some of these breaks helps to ease muscle tension and gets circulation pumping.
Pay attention to your posture and the way you stand as you work.
Lean on a solid support to help reduce fatigue when you are standing with a support that you can put your back up against, lean against sideways, lean forwards against and to hold on to will increase safety.
Keep your back strong and try to do exercises that will strengthen the back muscles. Activities, like Yoga, Crossfit, HITT or workouts focused on the spine for flexibility are the way to go.
Maintain a stable posture with your feet on a firm surface.
Avoid twisting the lower back around to reach for things.
Move your feet so that your whole body changes position.
Minimize bending, but when you have to, bend for objects in front of you and bend at the knees instead of the back. When bending for objects that are to the side of you change your stance so you are facing the object, and then bend down at the knees.
Don’t overreach but if you have to reach up to a high area to get something use a step-ladder.
Don’t reach over objects and move the obstruction or change your position before reaching for whatever it is.
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The one size fits all method just doesn�t cut it. A more focused approach for every individual leads to better results. Patients find that placing their bodies in certain positions and certain physical activities can:
Activate
Aggravate
Deactivate�their back pain.
Patients also find the pain being either better or worse. Understanding why sitting, standing, and walking can change the severity of low back pain can be helpful in diagnosis. These are important cues that help to diagnose and treat low back pain. People sit, stand, and walk all day. This is why so much research has been conducted on how these specific positions and activities contribute to low back pain.
In today’s workforce, many jobs place workers at a higher risk for a back injury. The list is pretty extensive and may surprise you! Individuals that have suffered a� neck or back injury at work know the cost goes beyond lost wages. The impact of these injuries on employees, employers, and the economy is staggering.
In a report published by the Bureau of Labor Statistics, there were 2.8 million cases of non-fatal occupational injuries and in 2018.� Of these cases, more than 50% lost time from work, transferred to a different job, or restricted work activity. Not all of these cases were spine-related injuries. However, 880,000 cases were back pain-related injuries.
The World Health Organization’s International Labour Office says that the problem is global.
Musculoskeletal diseases are a very common part of 270 million non-fatal work/job accidents where employees missed at least 3 workdays.
Risky Jobs
Occupational safety experts gather all kinds of information that they factor. This includes job requirements, work environment, and work station set up. In compiling the list of risky occupations, here are some of the criteria:
Heavy physical work
Forceful lifting movements
Bending
Twisting
Awkward work postures
Whole-body vibration
Static work postures like standing/sitting but never changing position compounds the risks to workers.
Two occupations that lead the list of jobs placing workers at the highest risk are construction and nurses/nursing home workers. Workers in both of these jobs tend to share the under-reporting of work-related injuries. This happens as the employees fear they will lose their job and cannot afford to take any time off.
Construction Workers
Employees at a construction site are repeatedly lifting, bending, carrying, pulling, and tugging. These repetitive movements lead to overuse injuries and back strain/sprains are a common part of this. More than 30% of workers have to miss job time. Those that must climb ladders or work on scaffolds have a greater risk of falling. This is where some serious spinal injuries can occur, causing disability and sometimes being fatal.
Nurses/Nursing Workers
Nursing homes and employment opportunities are growing from elderly population growth. These workers are at high risk for back pain and spine injury. This comes from transferring patients’ from their beds, bathtub, and bathroom facilities. All these actions require lifting, carrying, holding, pulling, pushing, and turning. The Bureau of Labor Statistics reports nearly all back and shoulder injuries are the result of moving patients.
Warehouse Workers
This is another job that requires lifting, along with using forceful movements, bending, twisting, carrying, and placing the body in awkward positions. Sometimes these workers have to drive a truck or an industrial vehicle that creates whole-body vibration. Continual exposure to vibration can cause backache and soreness that can lead to lost work time.
Dentists and Surgeons
Both of these professions involve prolonged standing, stooping, bending, and awkward body positioning. Not to mention the mental strain that diverts the doctor’s attention to proper posture and body mechanics that results in injury and pain.
Landscapers
The American Chiropractic Association puts landscapers in the top 10 list of jobs that cause back pain. This job puts these workers at a greater risk for cumulative trauma disorders. All the tasks that a landscaper has to do that include hedge trimming, tree pruning, and planting. These actions/movements involve lifting, reaching, bending, and stooping. This is a perfect set up for an overuse back injury.
Hand tools that get used over and over can cause painful conditions like carpal tunnel syndrome and thoracic outlet syndrome. Thoracic outlet syndrome is when the nerves and blood vessels become compressed between the neck and shoulder.
Store Cashier
Grocery and retail store cashiers require workers to stand in one place for a long time. This along with the repetitive motions of scanning, typing, opening, closing combined with bagging and lifting bags over and over can cause neck, shoulder, back, leg and foot pain. Over half of checkout workers complain of back pain.
We may not be able to instantly change our occupation, but there are steps to help prevent neck and back injuries. The key is workplace ergonomics and safety. Be proactive to help reduce workplace risk for neck and back injury and share what you learn with co-workers.
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Injuries that are caused by repetitive movements often develop gradually.�This is the time when the symptoms are mild and come and go, so the individual just works through it and doesn�t think about it. It�s�not until the symptoms get very painful and debilitating that the individual realizes that something is wrong, and then they seek medical attention. Don�t wait, as soon as you feel a tingle, slight pinch, or a little soreness�and you feel that it stems from your work�s repetitive movements, get in touch with a doctor or chiropractor before it becomes excruciating.
Certain jobs or�daily�activities require us to do the same action over and over again. It can be enjoyable but these repetitive movements can cause serious injury to the body. Most affected are the:
Hands
Wrists
Elbows
Shoulders
Neck
Back
These injuries are quite common in the United States and are referred to as Repetitive Motion Disorders (RMDs).
Repetitive Motion Disorders
Repetitive motion disorders are musculoskeletal conditions caused by movements/motions done over and over. RMDs can be caused by:
Muscle/ligament friction from unnatural or awkward motions like twisting the arm, wrist, hands or other areas of the body where repeated motions are used.
Incorrect posture/positioning when doing these movements.
Overdoing it, either trying to go faster or with added strength that really strains the muscles.
RMD’s cause symptoms because of muscle fatigue, inflammation, and swelling or compression of the nerve’s tissues. Examples include:
Carpal tunnel syndrome happens when the tunnel of bones and ligaments in the wrist begin to pinch the nerves in the fingers and the muscles around the thumb.
Bursitis is inflammation of the bursa that’s between the tendon and skin, or between a tendon and bone/s.
Tendonitis�is inflammation, irritation, and swelling of a tendon/s.
Epicondylitis (elbow pain) is inflammation, soreness, and pain on the outside of the upper arm around the elbow.
Ganglion cyst occurs when tissues surrounding specific joints get inflamed and swell up with fluid.
Tenosynovitis happens when the lining of the sheath that surrounds a tendon gets inflamed.
Trigger finger can be a painful or painless clicking, snapping, or locking of a finger/s.
All of the above conditions can be caused by other means and not repetitive movement/s.
RMD Work Risk
Jobs vary all over, but if repetitive movements are how the job gets done those individuals have a higher risk to get a repetitive motion disorder. There are professions and activities that increase the risk that include:
Assembly/factory linework
Carpentry
Computer work like typing, digital/graphic design where a digital pad/pen and mouse are the main tools that have to keep moving
Pain, soreness, pinching and stiffness in the fingers, hands, wrists, forearms, elbows, shoulders, neck and back
Tingling or numbness.
Swelling or redness around the area.
Loss of flexibility and strength.
There could be no visible sign of injury or pain, but individuals find that the normal and easy tasks they’re used to become more and more difficult to do.
Injuries that are caused by repetitive movements often develop gradually. This is the time when the symptoms are mild and come and go, so the individual just works through it and doesn’t think about it. It’s not until the symptoms get very painful and debilitating that the individual realizes that something is wrong, and then they seek medical attention. Don’t wait, as soon as you feel a tingle, slight pinch, or a little soreness and you feel that it stems from your work’s repetitive movements, get in touch with a doctor or chiropractor before it becomes excruciating.
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Safely Operating Tools that Cause Whole-Body Vibration
There are power tools that vibrate no matter what and�transmit vibration into the operator�s arms and hands, legs, and feet.�Using a tool like this can cause a condition called white finger or�Raynaud�s Phenomenon�to present.
The symptoms include:
Aching in the wrists and muscles of the forearm
Tingling sensations
Numbness
Whiteness in the fingers from restricted circulation
This type of vibration from riveting tools, grinders, pneumatic hammers, drills, and chain saws will affect the whole body�s well being.
Take frequent breaks to avoid overuse of muscles with little rest breaks of whatever muscles/ligaments you are using.
Regular exercise along with stretching and relaxation helps build strength, increase mobility, range of motion and prevent future injury.
Look at your posture to make sure it is correct for the task at hand. This helps the elbows, wrists, hands, and spine maintain alignment during repetitive motions.
Don’t stay in a single position for too long. Change your posture frequently during any type of activity to relax one set of muscles and use another set, then switch and so on and so forth.
Practicing correct form and technique will go a long way in preventing a repetitive injury.
Avoid over-reaching, stretching and twisting.
Use protective equipment and gear.
Have a properly designed workstation with office or work equipment at the proper height, distance and allows you to work safely and comfortably.
Staying Healthy
Staying healthy and avoiding RMD’s is first priority if you work at a job or regularly participate in activities where repetitive motion/s and movement/s are used.
Give yourself time to rest, exercise, and implement proper techniques. See a doctor or injury chiropractor if you are experiencing any of the symptoms listed. Ergonomically evaluating the causes is an important part of the diagnostic evaluation for patients with these conditions.
Therefore, mapping out a customized treatment plan for changing the way you work/perform these motions is the ultimate goal.
We focus on what works for you. We also strive to create fitness and better the body through researched methods and total wellness programs. These programs are natural and use the body�s own ability to achieve goals of improvement, rather than introducing harmful chemicals, controversial hormone replacement, surgery, or addictive drugs.
We want you to live a life that is fulfilled with more energy, a positive attitude, better sleep, less pain, proper body weight and educated on how to maintain this way of life. I have made a life of taking care of every one of my patients.
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Barring traumatic injury due to an accident, working in a factory environment can cause problems with mobility, pain, and flexibility. The�nature of the job�places specific demands on the human body that can lead to certain types of injuries and health conditions, which include:
Repetitive motion injury � When a worker performs the same task that involves the same movements over and over, it can lead to certain types of injuries. Carpal tunnel is a common repetitive motion injury.
Overexertion � Lifting, pulling, even standing can take a toll on the body, especially when it is done without adequate breaks. The person can get muscle fatigue, pulled muscles, and pulled tendons.
Body movement injuries � When the worker is continuously reaching, twisting, crawling, and bending, it can cause problems with the muscles and joints.
Keyboards and mice come in all sorts of colors and styles, which is great but for those that work on a computer for a job, using the right type is essential to prevent injury keeping the hands, wrists, and arms healthy and moving.
Overuse can cause painful musculoskeletal disorders like:
There are a variety of ergonomic designs for these devices. Keyboard designs include four separate key areas:
The alphanumeric area with letters, numbers, and control keys
An area with cursor keys
Numeric keypad
Function keys or the ‘F’ keys
Keyboard Key Combinations or The Mouse
Basic typing and many other actions can be performed on the keyboard using the:
Function keys
Cursor keys
Control keys
Keyboard macros
Pretty much all of these actions can be done with the mouse. Many users operate the computer with the mouse instead of using the key combinations.
To obtain correct posture when working align the center of your body with the center of the keyboard area used the most or during a task.
Keyboard Layout
The layout follows the original ASDF design from the first typewriter.
From the beginning of this design, there was a realization that angling and splitting the keys would reduce the bending of the hands. The first split keyboard typewriter was manufactured in 1886.
The idea of splitting and angling the keys was implemented into ergonomic keyboard designs with the alphanumeric keys being separated at an angle into two sloped sections. For a� non-touch typist, this can be difficult to use, as some keyboards only angle the keys without splitting into halves.
The split design reduces the sideways bending of the hand but also important is the reduction of vertical bending.
However, this can be overcome by taking some simple steps like:
Flattening the keyboard feet on the desk can keep the hands flat
Putting the keyboard on a vertical tilted tray can also help improve the hands’ posture
Keyboards are available in left and right-handed styles
Choosing a Mouse
The shape along with the location of the mouse in relation to the keyboard is important for maintaining a healthy hand posture. Here are some considerations when choosing a mouse. The mouse buttons should:
Have easy clickability
Is easy to move around/feels natural
The screen cursor should move accurately with your movements
There are mice with programmable buttons allowing you to control additional functions. Important things to check:
Make sure the size and shape of the mouse feels natural in your hand
Hold the mouse in a neutral position meaning your hand should not be bent up, down or sideways
Position and operate the mouse with your upper arm relaxed and close to your body, and don’t reach too far forward or too far out to the side
There are keyboards with a separate numeric pad that allows the mouse to be located closer to the keyboard. Some keyboards include a cursor positioning device like a trackball, touchpoint or touchpad. These types eliminate having to reach for a mouse. However, it is a good practice to mix it up using the keyboard for certain operations and the mouse for others. This allows different muscles and ligaments to work while the others take a break.
The Ideal Setup
All keyboards and mice are designed differently. The key is to find well-made products that are built with ergonomic injury prevention as the focus. You can use trackballs, touchpads, and pen mice instead of a regular mouse.
Find what works for you, is ergonomic, comfortable and easy to use and will keep your hands in a neutral posture. If you do a lot of typing and mouse movement, your hands are going to get tired even with top designed keyboards and mice. Take frequent short rest and stretch breaks to let your muscles recover. The stretching exercises should include the:
Wrist
Forearm muscles
Shoulders
Neck
Upper back muscles
Working like this will protect you against over-use injuries.
Carpal Tunnel Chiropractic Treatment
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Chiropractic care is one of the most common forms of treatment for carpal tunnel syndrome. Foremost, a doctor of chiropractic will evaluate the extent of the condition as well as diagnose the individual to determine any underlying cause behind the condition. Through a series of chiropractic adjustments and manual manipulations, the hand, wrist, and arm are adjusted to reduce the pressure around the median nerve, and ultimately reducing the symptoms.
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