Promoting Musculoskeletal Health
To ensure your computer workstation is set up in a way that supports neutral postures and reduces stress on muscles, tendons, and your skeletal system, review these Tips on Setting up your Workstation (link is external)or contact the KHSC Ergonomist for an assessment at x6784 at the KGH site.
Learn how to adjust your Ergocentric Chair HERE(link is external)
Did you know?
- Back problems are among the most common chronic conditions in Canada affecting 4 out of 5 adults at some point in their lives.
- Bed rest is no longer recommended for back pain; instead, maintain light activity throughout the day to prevent joint stiffness and muscle wasting. Read more...(link is external)
Here are some very safe and effective low back exercises that you can try. Try including a 5- to 10-minute walk prior too as well to warm-up the tissues. The reps and sets are goals. If you can’t get to those numbers right away, no sweat – do your best.
Piriformis stretch (3 sets of 30 secs holds each side) - https://www.youtube.com/watch?v=JR1rtQ-PF38(link is external)
Gluteal stretch (3 sets of 30 secs holds each side) - https://www.youtube.com/watch?v=jXqfOvnPpx4(link is external)
Cat camels (3 sets of 10 reps) - https://www.youtube.com/watch?v=JJkjIKlimW8(link is external)
Bird dogs – (3 sets of 5 reps each side) - https://www.youtube.com/watch?v=k2azbhhuKuM(link is external)
Clam shells (3 sets of 10 reps each side) - https://www.youtube.com/watch?v=O2KPabIoPPk(link is external)
Musculoskeletal Injuries & Disorders
Injuries and disorders of the musculoskeletal system can affect the muscles, tendons, ligaments, nerves, blood vessels or related soft tissues, causing discomfort and limiting your from doing the things you want to do. Learn more about the factors that put you at risk(link is external), and use this interactive tool (link is external)to learn how to adjust your work to reduce the risk of musculoskeletal injury. Do you suffer from back pain? If so, get the facts (link is external)and myths(link is external) about back pain and try out these back exercises(link is external).
Need an ergonomic assessment?
Have questions about reducing your risk of musculoskeletal injury?
Contact Occupational Health, Safety & Wellness @ x4389 (KGH site)
Resources for Musculoskeletal Health
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How to change your fitness routine to stay strong and mobile as you age (link is external)
- MSD Prevention Tool Box: Getting Started(link is external) | Beyond the Basics (link is external)| In-Depth Risk Assessment(link is external)
- Back Care Canada(link is external)
- Ministry of Labour: Safe Patient Handling(link is external)
- Ministry of Labour: All About Pains, Strains/Musculoskeletal Disorders(link is external)
- Musculoskeletal glossary of terms(link is external)
- Exercises for a Healthy Back (printable document)(link is external)
