1. Office Wellness
Dr. Amy Wirebaugh, DPT

2. Goals
Develop an understanding of issues related
to “desk work”.
Develop an understanding of proper work
space ergonomics.
Develop a plan to implement healthy
physical and emotional changes to your
work environment.


3. “Desk Work” Related Conditions
70% of the US work force now “Sits” on the job





Conducive to high stress
from multi-tasking.
High Blood Pressure
Staleness
Lack of ability to be active. Burn out
Conducive to poor eating
Depression
habits.
Weight Gain/Obesity
Conducive to poor body
Posture related issues
mechanics.
-Headaches
Conducive to addictive
-Neck Pain
behaviors (caffeine,
nicotine)
-Low Back Pain

4. Estimated Total Medical Costs by Injury
Total Claims
Avg Cost per Claim
Total
Sprains/Strains
1,418,210
$17,893
$25,376,031,530
Bruises/ Contusions
303,770
$17,690
$5,373,691,300
Cuts/Lacerations
298,360
$16,081
$4,797,927,160
Fractures
282,330
$29,250
$8,256,152,500
Heat Burns
52,330
$20,971
$1,096,933,010
Carpal Tunnel
39,020
$17,971
$701,228,420
Tendonitis
14,260
$20,449
$291,602,740
Chemical Burns
22,470
$20,971
$471,218,370
Amputation
23,970
$42,637
$1,022,008,890
Multiple Traumas
136,690
$36,649
$3,642,651,810
*from the 2004-2005 National Safety Council claims and 2006 Bureau of Labor statistics

5. Nonfatal Occupational Injuries Involving
Days Away From Work
Days from Work
Avg Cost per Claim
Total
Sprains/Strains
8
$17,893
$25,376,031,530
Bruises/ Contusions
4
$17,690
$5,373,691,300
Cuts/Lacerations
4
$16,081
$4,797,927,160
Fractures
27
$29,250
$8,256,152,500
Heat Burns
5
$20,971
$1,096,933,010
Carpal Tunnel
26
$17,971
$701,228,420
Tendonitis
14
$20,449
$291,602,740
Chemical Burns
3
$20,971
$471,218,370
Amputation
24
$42,637
$1,022,008,890
Multiple Traumas
10
$36,649
$3,642,651,810

6. Back Injuries

Average days lost to back injury: 32

Average cost of back injuries: $3,704

Average cost of hernias and ruptures of discs :
$16, 367. Days lost 111
Watson Wyatt Worldwide and the Washington Business Group on
Health, 2001

7. Work Space Ergonomics

8. Work Space Ergonomics
90 degree Rule

9. Take 5 minutes 2-3 times a day

10. Take 5 minutes 2-3 times a day

11. Take 5 minutes 2-3 times a day

12. Nutritional Habits


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Replace the caffeinated drinks with water.
Drink 2 bottles of water before lunch and 2
bottles after lunch.
Keep the same bottle and refill it each time.

13. Snack Breaks


Add a morning snack break and an afternoon
snack break.
Fruits, nuts and veggies make great high
energy snacks.

14. Make your work space yours!


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Prominently display a
few items that never fail
to brighten your day or
motivate you.
Avoid useless clutter that
serves as a distraction.
Don't fight technology,
embrace it and make it
yours.

15. Get Moving!

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Take the farthest parking
spot away.
Use the stairs rather
than the elevator.
Pick a friend to exercise
with.
Walk, walk, walk!
Leave your desk for
lunch.

16. Wrist Stretches

Extensors

Flexors

Pronators

Supinators

17. Shoulder Girdle Stretches

Internal Rotators

External Rotators

Left side vs Right side

Stretching Aids
-Towel
-Small rope/string
-Jacket/sweater

18. Hamstring Stretch

Hip Extensors

Calf muscles

Low back muscles

19. Lower Leg Stretch

Achillies

Gastroc

Plantarfascia

20. Low Back

Back Flexors

Back Extensors

21. Hip Stretch

External Rotators

Hip flexors

22. Shoulder/Torso Stretch

Torso

Lats

Shoulder Extensors

23. 1 Last Tip...
Very Important!

24. Avoid Stressors

25. Questions?