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Archive for category: Original Posts

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“Oh My Aching Back!”

Guest Blogger:  Samantha Langan, MSc. OT, Occupational Therapist

In 2010, back pain was found to be the single leading cause of disability world-wide according to the Global Burden of Disease.   It has been estimated that 186 million work days are lost each year to back pain alone which greatly impacts workplace productivity and costs. The Mayo Clinic has found that a number of factors can contribute to back pain and back injuries at work. The four most common factors include:

1.       Force:  Job demands that require lifting or moving heavy objects exerts force on our back which can lead to injury.

2.       Repetition:  Repetitive movements leads to muscle fatigue and in turn can lead to injury, particularly if these movements involve stretching our back near the limits of our range of motion or using awkward body positions.

3.       Posture:  Posture is a critical component in preventing fatigue and injury. Slouching or sitting in awkward positions alters the natural curves in our back, increasing fatigue and can lead to pain and injury.

4.       Stress:  While we often think of the negative impacts stress can have on our mental well-being, it also impacts our physical well-being. High levels of pressure at work or increased stress leads to muscle tension and tightness, which can contribute to or worsen back pain.

If back pain is something you or someone in your workplace experience, there are some strategies you can use to help minimize existing problems and even prevent issues before they arise:

·         Ensure that your feet are flat on the floor, as this helps stabilize our pelvis and lower back

·         If you have an adjustable chair, alter the settings so that your lower back has increased support

·         Get a colleague to take a photo of you sitting at your desk or workstation and examine your posture. Can this be adjusted?

·         Take regular breaks to stretch, stand up and walk around the office to complete other tasks

For more information, take a look at our FREE downloadable resource on office ergonomics and stay tuned for more Workplace Wednesday blog postings highlighting stretches and exercises to help address common work-related concerns such as back pain.

Resources

http://www.inthefaceofpain.com/content/uploads/2011/09/factsheet_Workplace.pdf

http://www.ccohs.ca/oshanswers/ergonomics/inj_prev.html

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New Year… New You! Function as a Family

Julie Entwistle, MBA, BHSc (OT), BSc (Health / Gerontology)

While I am not a fan of all the hype and stress of the holiday season, I do enjoy ringing in a New Year.  There is something about putting a year behind you – warts and all, and focusing your attention forward.  It has been said that only 3% of people write down their goals, but of those that do, 97% of them are achieved.  Those are pretty good odds.  Could success be that simple?  Perhaps, provided of course the goals are SMART (specific, measurable, achievable, realistic, and time-sensitive) in the first place.

I have always been a writer, more so as I have gotten older.  I started writing very clear and measurable goals in my twenties and balance these between what I call my “pillars of priority” being my family, career, health, personal growth, and finances.  Being a competitive person (mainly with myself) I have always set what I feel are lofty goals, then work to achieve them sooner than expected.  At 30 I decided that I wanted a Black Belt in Karate by 35.  I passed my Black Belt exam at 34.  At 35 I decided that I wanted to obtain a MBA from Wilfrid Laurier by 40.  I graduated at 38.  Last year my goals centered around “simplifying” the chaos that my life seemed to be evolving into, and this year they are going to be about “boundaries” and setting better limits on how I spend my time.

But in my biggest life role as “mom” I decided this year to try a family goal setting exercise.  We had a blast doing this and I am excited to see how this will play out in 2015.  Here is my recipe:

1.       Purchase some colored paper – a different color for every member of the family.

2.       Cut the colored paper into strips that are a few inches wide.  Cut around 7-10 of them.  Give one set of colored and cut strips to each person.

3.       On each strip, the person writes one goal.  Encourage different goal categories.  My girls chose “school, home, pets, health / sports, attitude, and family”.

4.       After they are done writing 5-10 of their own goals, give them one sheet of cut paper for each person in the family (in the color of that family member).  On this they are to write a goal they would like to see the other person achieve this year.  They have to sign it “love” and their name.

5.       When all the goals are written, each person takes turns reading the goals they set for themselves, and then the others read the goal they wrote for them.

6.       Have a conversation about the goals and display these in a common area to serve as daily reminders of the commitments you made to yourself and each other.

7.       Review these monthly and find a way to celebrate the goals that are achieved, adding to the list throughout the year.

The amazing thing about an exercise like this is that it not only shows the level of insight your children have about their own self and behavior, but also gives you an indication of how they feel about each other and the family as a unit.  In fact, the goals my girls wrote for me were very similar to the goals I had for myself.  Further, some of the themes that emerged highlighted that we are all seeking the same things here at home – togetherness, cooperation, responsibility, and love.  How comforting to know we are all striving to achieve the same things – that will help us work together even better!

By committing to these as a unit, and having these on display, we can work together to achieve what we want, using our family unit for strength to get us there.  After all, family can be the best mentors as they have a very vested interest in your outcome.  And in the end, goals achieved this year or not, I believe it is important to show my girls how they can approach goal setting, and the New Year with strategies they can continue to implement as they grow and develop.

Try this, or something like it,  and see if it works for your family too!

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Weekly Mind Bender

I am the beginning of sorrow, and the end of sickness. You cannot express happiness without me, yet I am in the midst of crosses. I am always in risk, yet never in danger. You may find me in the sun, but I am never out of darkness.

  • Answer
    The letter S.

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    Visual Strain & Headaches at Work

    Neck and back pain are common complaints for people that are sitting to work all day, or who lift heavier things repetitively as part of their job.  While these certainly are common injuries with detrimental consequences, eye strain and headaches is another common complaint. In fact, the American Optometric Association has found that eye strain impacts nearly 70% of working Americans. The amount of time the collective workforce spends looking at computer screens each day has increased exponentially in recent years. Not only does eye strain (also known as visual strain) lead to headaches, it can also contribute to neck, upper back, and shoulder stiffness and pain, all of which can impact our efficiency and productivity on the job.

    Common symptoms associated with visual strain include burning and stinging sensations, redness or “tired” eyes, headaches, blurry vision, difficulty focusing as well as neck and shoulder pain. Eye strain has been found to be related to certain factors in the work place such as:

    ·         poor lighting in the work space,

    ·         glare from computer screens and/or nearby lights,

    ·         maintaining a fixed or close visual distance from screens for extended periods
    of time

    ·         unsuitable work stations

    ·         declining vision or inadequate prescription strength not yet diagnosed

    Using task analysis skills and closely examining the fit between the worker, job, and unique work environment, occupational therapists can play a key role in addressing visual strain and headaches at work.  Here are some great low cost solutions that you can try:

    ·         Change the lighting at your work station, ensuring it is not too bright or dim

    ·         Alter the contrast of your computer monitor

    ·         Increase font size to reduce the need to squint

    ·         If you find office lighting too bright but are unable to alter it, wear sunglasses

    ·         Remove overhead florescent bulbs and replace with desk lamps

    ·         Purchase an anti-glare screen or monitor cover

    ·         Purchase light-reducing window dressings

    ·         Use a larger monitor to increase options for size and document configuration

    ·         Consult with an optometrist to see if your vision is changing as you age and to ensure your prescription (if you have one) is suitable for your work environment.

    For more information see Entwistle Power’s FREE DOWNLOADABLE office ergonomics e-book or contact an Occupational Therapist for more information.

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    New Year… New You! Resolutions The Right Way

    Happy New Year!  For many of us, this is when we take time to reflect on the previous year, and set Resolutions or Goals for the year ahead. However, significant research highlights that many people who set resolutions or goals for the year end up abandoning these before the end of January. Why does this happen and how can you ensure the positive changes you wish to make come to fruition?

    Check out the following infographic created by Weight Watchers on “The Life and Death of a New Year’s Resolution”

    new years

    Here is a summary of this helpful graphic:

    1.       Set A Realistic Goal:   Many people start December 31st or January 1st with the mindset that this is the year for change.  They make a resolution to lose 20 lbs, or eat healthier each and every day, add $10 000 to their savings, or quit smoking immediately.  These resolutions are fantastic!  But are they realistic?  You know yourself and your limitations best.  Ensure the resolution you are making is achievable.  Start small and build upon it.

    2.       Create a Plan with Milestones:  If you are hoping to lose 20 lbs in 2015 it would be extremely unhealthy and unlikely to do this in one month.  Create a plan of what is an attainable amount to lose each month to reach this goal and HOW you can accomplish this.  If you’re struggling with creating this plan, enlist the help of a professional who can help you along the way!

    3.       Make Your Goals and Milestones Public:  Use social media to your advantage!  Making your goal public on facebook or simply via an announcement to your friends will help hold you accountable, thus helping you stick to your plans.

    4.       Celebrate Success:  When you reach a milestone on your plan, it’s time to celebrate!  Take time out to be proud of what you have accomplished and give yourself a well-deserved pat on the back.  Knowing that you accomplished a small part of your plan will keep you motivated toward the next goal.

    5.       Use Technology:  In the world today it’s easy to find apps, and devices to help you reach your goal.  Whether looking to save money, reduce debt, lose weight or kick a bad habit, as Apple says:  “there’s an app for that!”  Invest in a FitBit (or other wearable device) or app to help you with your goals.

    Check out the following lists of the best apps of 2014 from Healthline to help you meet your goals!

    Diet and Fitness

    Smoking Cessation

    Healthy Lifestyle

    Whatever your resolution we hope these tips help you to make 2015 your healthiest and happiest year yet! 

     

     

     

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    The 12 Days of Inspiration: Day 12

    On the 12th Day of Inspiration an OT gave to me…The Ice Bucket Challenge

    This summer it seemed like the entire world, from the Average Joe to celebrities and politicians, were dumping freezing cold buckets of ice over their heads to raise awareness for ALS. And the challenge did just that. Raising $115 million in the US alone, and educating millions of people in the process, ALS is now more understood across the globe and researchers can use the funds to hopefully find a cure. The following is a deeply moving reminder of WHY this challenge was important.

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    The 12 Days of Inspiration: Day 11

    On the 11th day of inspiration my OT gave to me… A Soul Surfer taking on the Amazing Race.

    Bethany Hamilton, best known as the inspiration for the movie Soul Surfer, who lost her arm from a shark bite at age 13 has overcome many challenges in her life. She and her husband Adam took on the challenge of a lifetime and had a fantastic and inspiring performance the 25th season of the Amazing Race.

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    The 12 Days of Inspiration: Day 9

    On the 9th Day of Inspiration an OT gave to me…a dolphin who has changed the world of amputation and prosthetics.

    Thanks to the hard work of Clearwater Marine Aquarium and the magic of Hollywood “Winter”, this dolphin has become a well-known symbol of hope across the world. Winter wears a prosthetic tail due to an amputation from injuries sustained from getting tangled in a crab trap. Each year thousands of people, young and old, who have experienced injury, illness and disability visit her to seek inspiration and assistance with their healing process.