Sedentary jobs, such as ones which require spending extended periods of time at computers, are associated with health complaints often associated with the neck. Symptoms include pains in the neck, shoulders, shoulder blades, and upper or lower arms. These pains are usually intermittent and can be experienced for no apparent reason and can disappear just as inexplicably. The pain may also be experienced at some chronic level with no cessation. The intensity of this pain may be affected by varying levels of stress (less stressful situations leading to decreased levels of pain). These symptoms can persist for months or even years. Pharmacological and physio-therapeutic treatment can alleviate these symptoms. Treatment of symptoms is not a cure, because a cure can only be achieved through prevention. Cure by prevention requires active participation by the patient. There is no "magic bullet" to cure this type of pain. The most ergonomically correct furniture will not cure this type of pain unless the "patient" actively interacts with their work environment to prevent the causes of the pain. Non-mechanical, organic causes of this type of pain should be treated by a physician and will not be improved by using the guidelines presented here.

A critical front to fighting the baffle to prevent upper back pain concerns the posture. By posture it is meant the alignment of the spine while walking, sitting, or lying down. When it comes to neck, as a rule of thumb, the upper back and the back of the head should lie roughly in the sample plane. That is, the head should not be tilted forward, but should be tilted slightly back with the chin out (a military "at attention" stance would be sufficient).

Sifting can promote an unhealthy posture because the human body is not designed to sit for extended periods of time. The head and neck tilt forward affecting the spinal column which shields the nerves which transmit information from the body to and from the brain, including pain. Maintaining poor posture for prolonged periods of time can cause damage to the neck and shoulder ligaments, and to the vertebral joints resulting in pain when assuming different positions and/or movements. Most readily available furniture does not give the kind of support which encourages a healthy posture. Chair backs should extend high enough to provide support to the head and neck without tilting them forward, which is the cause of many neck associated problems.

There are certain things that you can do to encourage a healthy posture if your job requires spending extended periods of time in a sitting position.

1. Sit so as to prevent tilting head and neck forward, or at least interrupt the periods when they are tilted. Do not slouch, and if slouching is a habit, break it!

2. Sit so as to maintain the hollow of your back which is the most obvious when you are standing. Use of a support to your lower back will ensure you maintain this "hollow".

3. Perform head retraction exercises while sitting. While sifting in a relaxed position (which will allow your head to tilt forward), with your eyes straight ahead, slowly move your head backwards with your chin down and tucked in, until you cannot move your head any further, keeping your eyes straight ahead all the while. Maintain this position for several seconds and then allow yourself to relax to your starting position. Perform this exercise 15 to 20 times per session 3 or 4 times a day. This exercise will help you to achieve a correct head and neck posture. It should take up to 8 days of committed effort to become proficient at this exercise. Too extreme a position can result in neck associated pain also. When using this exercise to treat neck pain it should be performed 1 0 times per session every 2 hours 6-8 times per day.

Correcting improper posture takes a strong commitment to breaking bad posture habits. You may experience additional pains in other areas of your body in the course of exercising to correct bad posture and assume a healthy posture. Furthermore, you must consciously make an effort to maintain correct posture off the job as well, including when you are walking, relaxing, and lying down. For instance, when lying down your neck and head should be supported by shaping your pillow into a dish shape (feather/down type pillows are best). Also the head should not be maintained in a protracted position after vigorous exercise. Relief from neck associated pain requires a good arrangement of your work station, but also requires active participation by you on and off the job.

(This article has been take from June ,1993 SafetyWise)

Adapted from message distributed through SAFETY@UVMVM.BITNET, 11 -APR-1995

TORONTO, Canada - You are more likely to suffer a sprain or strain injury during the first four hours of a work shift or the first two days of the work week.

That's one of the findings of a research study recently released by Ontario's Workplace Health and Safety Agency (WHSA). The study, "Patterns and risk factors for sprains and strains in Ontario, 1990" was co-authored by University of Toronto associate professor Bernard Choi and WHSA staff Marianne Levitsky, Roxanne Lloyd and Ilene Stones.

Dr. Choi said the analysis based on the WHSA's database seems to indicate that returning from a rest period - such as a weekend or a good night's sleep - leaves workers susceptible to sprains and strains. He suggested warm-up exercises- like the stretching that joggers do before runs - might help alleviate the problems.

The data also suggest that the first few months of the year are the riskiest for sprains and strains. The study says this may be due to cold weather. Another major finding from the study was that nurses, nursing aides and truck drivers were more susceptible to sprains and strains than other workers.

"This is understandable when it comes to nurses," Dr. Choi said. "Nurses have to make many involuntary motions, such as when lifting patients, and involuntary motions increase the risk of sprains and strains." But Choi said the reasoning was less clear when it comes to truck drivers.

Some of the results presented in the study:

- sprains and strains accounted for 50% of lost-time injuries in 1990;

- sprains and strains were more likely to occur in the first four hours of work and least likely to occur in the final two hours;

- Monday is the most likely day of the week for sprains and strains to occur;

- workers between the ages of 30 and 59 are more likely to suffer such injuries;

- the occupations most at risk are nursing aides, nursing assistants, graduate nurses and truck drivers.

- bodily reaction from involuntary motions, overexertion in lifting objects, running and stretching, are likely to lead to sprains and strains.

The Workplace Health and Safety Agency intends to conduct additional research to determine whether the patterns identified in this study hold true for other years, and to further explore some of the associations suggested by this analysis.

(This article has been taken from April, 95 issue of SafetyWise)