Ergonomics in Pregnancy

With many women working today, it is important to understand how pregnancy can affect workplace safety.
Pregnancy alters the body's shape & thus, the interaction with the worksite. The abdomen becomes increasingly larger, causing progressive postural problems, backache, & impairment of dexterity, agility, coordination & balance. Hormonal changes affect the ligaments, increasing the likelihood of injury. Joints in the spine become less stable & show signs of separation & movement to accommodate the growing fetus. 
Following simple steps to adjust your computer workstation that suit your body and its changing needs in your pregnancy will greatly improve the way you feel at the end of the day.

Ergonomic concerns that a pregnant woman experience include:
Most employers immediately consider the harmful effects of chemicals in the workplace when first notified of a pregnancy.
Less obvious, yet equally important to the pregnant employee's health & well-being, are ergonomic hazards such as awkward postures, heavy lifting, limited rest periods & repetitive force. Back pain & Carpal tunnel syndrome (CTS) are relatively common side effects of pregnancy as well, & both may be aggravated by job tasks.
As the pregnant worker's body changes shape, new hazards related to reach, balance, lifting and repetitive motion may develop. Employers must be aware of these changes in order to continue to provide a safe, comfortable workplace.

• Sustained & repeated postures
• Pressure on hard surfaces while typing
• Improper mouse operations
• Forward head
• Leaning forward away from the back of the chair
• Bending sideways to use alternate work space
• Sliding the chair across the work surface
• Awkwardness, fatigue & tendency to lose balance become critical when quick reaction time or work on elevated surfaces is required. For example, work on platforms or the use of step stools may now present a greater hazard. 
• Standing for long.

Tips for pregnant working women:
While application of sound ergonomic principles benefits all workers, the following actions can be considered when modifying a pregnant worker's job:

• Tasks should be arranged to minimize twisting the body and stress on ligaments. For instance, a document holder placed next to the monitor reduces turning of the head and neck, protecting against straining these muscles and ligaments.
• Sitting can be more difficult than usual, as immobility can lead to pain. This is especially a problem with the added back strain pregnancy causes. Moving around during the work day is therefore critical. Standing up for quick breaks or at least switching positions can help avoid the worst of these problems.
• Limit standing time to less than three hours a day.
• Use only adjustable ergonomic chairs. Use of a lumbar cushion is particularly useful during the third trimester.
• Adjust the height of the work surface so that you can minimize the reaching distance. Women late in pregnancy may prefer a considerable lower table height than common guideline heights.
• Modify the height of the monitor and keyboard to reduce the risk of CTS. As your abdomen gets larger, you should adjust the desk according to it.
• Install foot rests (for seated and standing workers) so that one foot can be alternately raised.
• Lift only items less than 10 pounds/5 kgs if it is necessary, to keep your spine safe.
• Adjust work hours (e.g., flexible scheduling, day shift rather than night). Modify break schedule (e.g., shorter, more frequent breaks).

Pregnant workers require extra attention with respect to potential ergonomic hazards that are either created or exacerbated by pregnancy. Appropriate accommodations can prevent injuries, enhance the employee's comfort, and help her better handle the stress of work combined with the physical changes related to pregnancy.


Also Read: Benefits of Exercising in Pregnancy, Comfort in Labour, Breathing in Labour & Workstation Ergonomics

Kitchen Ergonomics

Bend...Stretch...Twist...Turn...Duck...Reach...

This is you, making dinner.

The kitchen is typically the most used room in any house. And an efficient kitchen is typically a key point in having a happy life. If you do not believe me, try living with a poorly laid out kitchen and watch your quality of life plummet.

How to make Your Kitchen Efficient?

Kitchen Work Triangle: The 3 points of the kitchen work triangle are: Refrigerator, Sink & Stove. The sink, is located either adjacent to or across from the cooking surface & refrigerator.

Counter Design & Layout:

• Make sure that your kitchen includes a working counter near the stove for dishes waiting to be cooked or those fresh out of the oven.
• Provide for counter space close to the sink.
• Proper counter height reduces excessive forward bending & shoulder elevation. For most activities, the work surface should be slightly below elbow height. Work requiring force, such as kneading bread, rolling dough, or cutting bones, should be done on a surface that is below elbow height.

Floors:

• A cushioned floor surface such as cork or linoleum is best, and it minimizes breakage when things are dropped.
• If the floor is hard, such as tile, use anti-fatigue mats or cushioned rugs.

Lighting: Every work surface should be well illuminated.

Reaching:

• Minimize reaching by organizing your kitchen so that most cooking processes can be completed while keeping your elbows close to your body.
• Place most commonly used tools within easy reach.
• Assemble all ingredients and utensils needed before cooking near the work center, similar to preparing a lab for an experiment.
• Hang pots and pans on racks on walls. Use accessories such as corner shelves or racks which can be hung on rods. Another economical way is to use ‘S’ hooks to hang pans & other utensils.
• Use a step stool to avoid reaching above shoulder height.

Storage: 

• For floor-level storage space, opt for drawers rather than cupboards. This way, you won’t need to bend over to look for whatever is stuck at the back of a cupboard. Whatever drawer units you select, go for the ones with self-closing glides.
• Opt for "Flip" Over Cabinets as the door flips up, rather than to the side, avoiding twisting & double maneuvers.
• Store frequently used accessories in the top drawers just beneath the counter or on the bottom shelf of the cupboards just above the counter. The remaining accessories can then be stored based on how often they’re used, with those used least often on the highest or lowest levels.
• Make sure the range hood is at least 60 centimetres high so that you won’t bump your head.

Electrical Outlets: You can run a channel of outlets below your upper cabinets. This way anytime you need to plug something in, you just reach up and plug it in, from wherever you are standing — no need to lug appliances around.

Working in your Kitchen:

Consider keeping items at waist level or maximum till shoulder height to avoid excessive bending, stooping or reaching. 

• It is more comfortable to sit to perform some tasks than to spend hours standing in the kitchen. W have observed that when most people sit on a stool, they sit balanced, & practice better posture.
• Washing Dishes: There are three things you can do. First, renovate your kitchen and make the sink higher. Two, wash up in a bowl on top of the platform, or three, stand with your feet well apart on a non-slip mat, so you become shorter. 
• When accessing storage below the platform, bend down using your knees instead of the back.
• If you must use a step stool, get one with a bar to hold on to. Never use a chair as a step stool.

Note:

• If you're buying a standard refrigerator, designs with the freezer on the bottom are best, with most commonly used foods on the top shelf for easy access.
• Think carefully about whether or not to buy a dishwasher. Packing and unpacking them can cause back pain too.

The kitchen is full of potential sources of strains, repetitive motion, force, and awkward posture, especially if you are a “non-standard” sized person or if you have already overworked certain body parts during the day at work. By coupling ergonomically designed appliances and fixtures with careful planning, working in your kitchen can become a pleasure.


If you have any tips which have helped in the kitchen, we would love to hear them!