Learn How to Prevent Hand Pain During National Ergonomics Month
October is National Ergonomics Month. Ergonomics is the study of people's efficiency in their work environment. Some of the main focuses of ergonomics are computers and related products like the desk your computer sits on, the chair you sit in, how the keyboard works with your hands, etc. This is because typically, these products are used the most during a workday. If they are poorly designed for us to use, we may suffer unnecessary stress, fatigue, or even injury. The goal is to arrange and build things so we can use them easily, efficiently, and safely.
Do you leave the office with tingling in your fingers? Do you clock out from the job site rubbing out the pain in your hands? Hand pain is common among workers of all types, but the more you use your hands, the more likely you are to experience it. Fortunately, work ergonomics is a hand pain prevention solution. By pulling from such diverse fields as anatomy and physiology, engineering, and psychology, ergonomics aims to improve worker comfort and productivity.
Hand discomfort is one area where ergonomics can shine. Many different jobs require workers to perform small, delicate hand motions over and over–think typing, operating hand tools, or picking up items. Over time, these simple movements can cause repetitive stress injuries in the wrists and hands, leading to pain, reduced range of motion, and more.
How Can Work Hurt My Hands?
The first step in improving workplace ergonomics is understanding your risk of workplace injury. Work, in general, tends to prevent us from moving naturally: some jobs require prolonged periods of sitting while others keep you locked in one location, performing the same motion repeatedly.
It’s that repetitive motion that’s most likely to cause hand pain. Most work-related hand pain is the result of an overuse injury. When most of us hear the word “injury,” we think of single, sudden traumas, like a broken bone. Overuse injuries, however, aren’t so dramatic. They result from several microtraumas that build up over time.
Most hand overuse injuries damage your hand’s soft tissue: its muscles, tendons, ligaments, and nerves. Injuries to the muscles, tendons, or ligaments cause pain and reduced range of motion. De Quervain syndrome, for example, will cause discomfort at the base of the thumb. Carpenters, office workers, and musicians all perform movements that can overuse the affected tendon.
Nerve injuries can also cause pain and limited range of motion, but you may also experience tingling and numbness. Carpal tunnel syndrome is one of the most notorious work-related nerve conditions. While we often associate it with typing and office work, manual laborers and service workers are more at risk: slicing food, using a cash register, and operating a chainsaw can all cause you to develop carpal tunnel syndrome.
The Role of Work Ergonomics in Hand Pain Prevention
If work is causing or aggravating your hand pain, you may wonder about your options. After all, most of us can’t simply quit our jobs! Workplace ergonomics begins with an evaluation of your workspace. Whether that’s a home office, a hair salon, a kitchen, or a construction site, our hand and occupational therapists can evaluate your environment and tools and provide suggestions for improvement:
Office Workers: If you spend a lot of time on a computer, it’s crucial that you set up your mouse and keyboard to reduce strain on your hands and wrists. When typing, your elbows should be at a 90-degree angle (which means your keyboard probably needs to be lower than you think).
Warehouse & Assembly Line Workers: If your job requires you to pick up items – whether heavy or bulky or small and delicate – it’s essential that you do so in a way that doesn’t strain your fingers. For example, handholds on boxes can help, as can using proper hand positions.
Construction Workers, Landscapers, and Tradesman: Ergonomics is crucial if your job requires hand tools. Vibrating tools, such as jackhammers, can damage your hands, so using vibration-dampening gloves and equipment handles is vital to reduce your risk. For hand tools, make sure your tools fit comfortably in your hand, and use power tools (such as power screwdrivers) when possible.
For Everyone: No matter your job, one easy way to protect your hands is by taking regular breaks! Adding in stretches or simple hand exercises can also help balance out the repetitive stress caused by your job.
Take a few minutes to learn about ergonomics this month. Here are some things that may be beneficial to keep in mind.
Posture and ergonomics go hand in hand. Whether you are sitting or standing, keeping proper posture reduces stress on your spine and back.
A lack of ergonomics is linked to work related injuries. Some of the most common include overexertion, awkward postures, vibrations, and performing repetitive motions.
Small changes can have big benefits. If you incorporate ergonomics into your workplace, you'll have healthier, happier coworkers, and it's not a costly or difficult process to make minor adjustments.
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