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How to do it |
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Be aware of ergonomic risk factors. |
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Get ergonomic training.
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Understanding and practicing basic ergonomic principles is the first defense against possible injury.
- Take advantage of ergonomic training programs available at UCSD.
- Read about the EH&S Ergonomics Resource Fund that provides funding assistance toward ergonomic product purchases from Marketplace Preview for employees who have completed ergonomic training.
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Evaluate your workplace and how to interact with it effectively and safely. |
Become a keen observer of your own posture and the movements you make as you perform your work and use your equipment.
- Observe the patterns of work taking place throughout the day. Look for ways to change your task patterns to reduce repetitive motions and strain.
- Rearrange or adjust your equipment to make it easier and more comfortable to use.
- Look for environmental conditions that may add unnecessary strain:
- Is lighting adequate for the job?
- How's the temperature?
- Is there excessive noise or vibration?
- If you use a computer:
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Practice task rotation. |
Make a conscious effort to use different muscle groups.
- Alternate tasks. When a particular task involves repetitive motion or holding the same position for a long time, interrupt it with a micro-break. Periodically stop and do a different task so no one group of muscles becomes overtaxed.
- Get up and move! Of the three positions most of us assume during the day (standing, sitting, and lying down), sitting is definitely the most stressful. If your work involves sitting for long periods of time, periodically get up and move around. Stand up while you return phone calls.
- Stretch! Stretching exercises refresh muscles and nerves, relieving the strain of maintaining the same position for long periods of time.
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Report symptoms associated with repetitive motion or strain as early as possible.
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Early intervention is key to preventing or minimizing injury. MSD's usually develop gradually. Symptoms such as pain, numbness, and tingling in the upper extremities are often ignored until the condition becomes chronic or permanent injury occurs.
- Notify your supervisor or safety coordinator immediately if you are experiencing pain or discomfort.
- Contact the Workers' Compensation Office. For details, see What to Do if a Work-Related Injury or Illness Occurs.
- Don't delay. Promptly making changes in the workplace can significantly reduce the potential for severe injuries, and speed recovery when they do occur.
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Apply good ergonomic practices outside the workplace. |
Since non-work activities can also cause or contribute to discomfort and medical impairments, practice ergonomic principles outside the workplace as well.
- Bring ergonomic awareness to your recreation and sports activities.
- Apply ergonomic principles and work practices at your home computer workstation.
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