Ten Tips for Easy Ergonomics + Safety 2013 Conference!

I spent the week in Las Vegas, NV at Safety 2013, the professional development conference for the American Society of Safety Engineers (ASSE) - I had a great time and will discuss all the exciting things I learned over the next month or so.

To wrap up National Safety Month, this last week's focus was on ergonomics.

National Safety Month - Week #4, Ergonomics Crossword Puzzle.

I completed my National Safety Council crossword puzzle on ergonomics and developed this list of "Ten Tips for Easy Ergonomics" from the puzzle and my own experience.

Ten Tips for Easy Ergonomics

1.) STRETCH! Stretching can relieve stress and help improve muscle fatigue.

2.) STRETCH MORE! Stretching reduces the risk of ergonomics issues such as carpal tunnel syndrome or tendonitis.

3.) STRETCH CORRECTLY. To stretch out your neck, keep your head straight and in line with your shoulder, turn completely to the left and hold, then turn back to the center. Repeat on the right side. Hold for 5 to 30 seconds on each side.

4.) BREATHE WHEN STRETCHING.  Breathe deeply and slowly when performing stretches.

5.) DON'T STRETCH UNTIL IT HURTS. Pain is not gain - you should only stretch until you feel a mild tension that relaxes as you hold a stretch.

6.) EVALUATE YOUR WORKSPACE. Use the Mayo Clinic office ergonomics site to determine areas for improvement.

7.) DON'T STARE AT A COMPUTER ALL DAY. Periodically take time to close your eyes for a minute at a time and then focus on an object at least 20 feet away. (Or, as I posted previously, work from home and get a dog, preferably a giant Alaskan Malamute who will pester you until you get up and chase him around.)

8.) USE A BACKPACK OR ROLLING BAG. Get rid of your messenger bag and heavy laptop case - find ways to carry as little as possible. Men's Health magazine had some helpful tips on reducing the amount of stuff you carry around all day.

9.) TRY YOGA. It's awesome, just make sure that you honor any feeling of restriction in your body and don't freak out that you're not Gumby or Pokey overnight. I just found a funny blog post called "Yoga Yoda Helps Me Find Ergonomic Zen" (complete with pictures!).

10.) DON'T GO OUT AND SPEND A BUNCH OF MONEY ON "ERGONOMIC" EQUIPMENT. Ergonomics doesn't have to be expensive, and many problems can be solved with fairly simple solutions. Washington State Department of Labor and Industries has "10 Tips for Effective Ergonomics" that is worth reading.

On a humorous note, the Safety 2013 bags we were given as part of the conference were messenger bags/laptop bags. After filling up my messenger bag each day with the various freebies and papers and other bags from the vendors, even though I switched shoulders every couple hours, my neck, shoulders, and thoracic vertebrae are not pleased with me. :)

See below for my complimentary bag and the ridiculousness that was my name badge.

My name badge *flair* and complimentary messenger bag from ASSE Safety 2013!