The Effects of Shift Work and the Importance of Physical Conditioning Presented by Megan Romano PTA LPN CEASII About Me Physical Therapist Assistant 16 years Licensed Practical Nurse 12 years ID: 773558
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The Effects of Shift Work and the Importance of Physical Conditioning Presented by: Megan Romano, PTA, LPN, CEASII
About Me: Physical Therapist Assistant- 16 years Licensed Practical Nurse- 12 yearsCertified Ergonomic Assessment Specialist- 10 yearsSpecialize in treating injured workersHelp companies prevent injuries by developing and teaching safety programs.Create POETs and write functional job descriptions.
Objectives: Shift work and the sleep cycle.How poor quality sleep effects overall health.Discuss strategies to improve quality of sleep and combat fatigue.Identify risk factors for injury. Importance of physical conditioning and prevention of injury.
Police EMS Firefighters Food Preparation Healthcare Manufacturing Warehouse Construction What types of jobs?
Shift Work 15% of the USA25-30% of shift workers experience excessive sleepiness or insomnia. 63% feel they get enough sleep vs 89% of non-shift workers. 10% of shift workers are formally diagnosed with a Shift Work Disorder
Risk Factors for Injury Inadequate Rest Stress Smoking Dehydration Improper Nutrition Poor mechanics Posture
Effects on the Sleep Cycle
Disruption in Circadian Rhythms
Cortisol
Sleep Deprivation and DrivingDrowsy driving can impair performance as much or more so than alcohol. According to AAA, 1 out of every 6 deadly traffic accidents was due to drowsy driving. The estimated cost of auto accidents attributed to drowsy driving was between $29.2 to $37.9 billion.1 in 10 drivers admits to having fallen asleep at the wheel within the past year.
Work PerformanceHigher rate of work related injuries. Slower reaction times.Reduced attention span.Impaired judgement.Inability to make quick, concise decisions.May doze off during work.Increased errors.
Sleep Strategies Create the best possible environment for sleep.Black out curtains.Cool temperature around 67 degrees.Warm bath or shower before bed. Melatonin supplements
Sleep Strategies 20-30 min power nap. Avoid screen time.Avoid caffeine 2-3 hours before bed. Relaxation techniques such as deep breathing.
Smoking Effects on Injury/Recovery There is a direct correlation between smoking and long-term disability for persons with knee injuries, rotator cuff injuries, and back injuries. Proven to have increased complications after surgery.
Inadequate Nutrition
Which one is correct??
Basic Guidelines 80/20 Rule Utensils > Finger food Colorful plate Eat smaller meals, more often
Risk Factors for Injury Inadequate Rest Stress Smoking Dehydration Improper Nutrition Poor mechanics Posture
What is Ergonomics? ERGO = WORKNOMOS = STUDY OFANALYZING WORK TO MAKE IT EASIER AND SAFER
Best Lifting Technique Test the loadIf too heavy get helpGet as close to the object as possibleUse a wide base of supportBend knees and hips rather than your back Keep the back in a power position Get a firm palm grip Lift with legs not the back Keep the object close to your center of gravity Do not twist while lifting, move your feet PLAN THE LIFT Make several trips Plan the lift if using 2 people Plan the path of the move before you start Make sure obstacles are moved ahead of time
Think of your back as a lever If the fulcrum is centered it takes 10 pounds of force to lift a 10 pound weightIf the weight is out too far, your muscles have to do more work!
Keep the load in close. Bending forward and not bending the knees puts more stress on the back. When you add the weight of your torso, the pressure on the back is more than you may realize.If you are 25 pounds over weight, there is an extra 250 lbs force on the back
Use your legs!See how the low back curve is gone? THE POWER IS ALSO GONE!!!!
No Butts Up! Irregularly shaped objects like sand bags
Why is maintaining good posture so important? What starts as bad posture and tight muscles leads to disuse and dysfunction!
Anatomy The spine has a natural “S” shape that serves as a shock absorber. It protects the spinal cord and maintains the structure of the trunk to allow for mobility. Discs are composed of a outer fibrous ring and have a jello-like center. The purpose of discs are to be spacers between the bones of the spine, act as shock absorbers and distribute forces.
Keys to good posture Keep ear in line with tip of shoulderShoulders in line with hipsChin slightly tuckedShoulders pulled back not rounded upper backLow back neutral /power position not roundedAbdominals tight and pulled in, no sway backGood base of support
Forward Head Daily activity with poor posture Forward head causes increased Stress to upper back. Due to the weight of the head Overtime muscle imbalance Results (some become weak, some tight and some inhibited)
Proper Alignment
Sitting Posture Good Posture keeps the low back curve and the head in lineBad Posture flattens out the low back curve and the head moves too far forward, increasing the stress on the upper back
The Los Angeles Times recently interviewed Dr. James Levine, director of the Mayo Clinic-Arizona State University "Sitting is more dangerous than smoking, kills more people than HIV and is more treacherous than parachuting. We are sitting ourselves to death.” Evidence that prolonged sitting increases the risk of developing cancer, heart disease and type 2 diabetes . Sitting is the new smoking.
What does the research say? We have become sedentary creaturesProlonged sitting is not good, but lack of movement is the greater issue (NEAT)60% of Americans are technically in the obese categoryPer Levine, over 10,000 studies on effects of inactivityWe should be encouraging people to move as much as possible
Avoiding Fatigue with Static PosturesBe sure to shift weight often Don’t be in a habit of standing with all your weight on same legCreate movement and change positons for a minibreakBe sure to tighten your glutes and abdominal muscles when leaning forwardTake breaks, stand up, walk around, and stretch for brief periods throughout your day. Move into the opposite direction to stretch Put foot on platform to distribute weight when bending
Stretch before work and throughout the dayBenefits of stretchingIt feels good!Prepares muscles for exercise/work Keeps muscles and joints flexible Gives body a break when in sustained work postures Reduces fatigue Improves posture Improves flexibility and muscular balance Take mini stretch breaks after a strenuous task
Your body will tell you when to stretch. S tretch into the opposite posture from the work you have been doing Animals stretch because it feels good without knowing why it is helpful!
Be Limber for Life!!! The Choice is yours…..what kind of walking stick do you want to be using later in life?
How do you stretch? Warm up to stretchCold muscles do not stretchSlow and controlledMove slowly into the stretch Never to the point of pain Relax Breathe Holding your breath can cause more tension LISTEN TO YOUR BODY!!
Basic Stretches Wrist Extension Stretch Wrist Flexion Stretch Tricep Stretch Posterior Shoulder Stretch
Basic Stretches Angel Stretch Chest/Bicep Stretch Neck Retraction Back Extension
Objectives in Review: Shift work and the sleep cycle.How poor quality sleep effects overall health.Discuss strategies to improve quality of sleep and combat fatigue.Identify risk factors for injury. Importance of physical conditioning and prevention of injury.
Questions?
ReferencesWebMD https:// www.webmd.com/sleep-disorders/features/shift-work#1National Center for Biotechnology Information, National Institutes of Health, US National Library of Medicine https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3430894/ National Sleep Foundation https://www.sleepfoundation.org/shift-work-disorder/what-shift-work-disorder/living-coping-shift-work-disorderJournal of Occupational and Environmental Medicine https:// oem.bmj.com/content/58/1/68 American Journal of Industrial Medicine 55:217-227 (2012) Sleep Medicine Reviews www.elsevier.com/locate/smrv