Fight a Fire or Flee?

Workplace fires and explosions kill hundreds and injure thousands of workers each year. One way to limit the amount of damage due to such fires is to make portable fire extinguishers an important part of your fire prevention program. When used properly, fire extinguishers can save lives and property by putting out a small fire or controlling a fire until additional help arrives.

A fire is the most common type of emergency for which small businesses must plan. A critical decision when planning is whether or not employees should fight a small fire with a portable fire extinguisher or simply evacuate. Small fires can often be put out quickly by a well-trained employee with a portable fire extinguisher. However, to do this safely, the employee must understand the use and limitation of a portable fire extinguisher and the hazards associated with fighting fires. Evacuation plans that designate or require some or all of the employees to fight fires with portable fire extinguishers increase the level of complexity of the plan and the level of training that must be provided employees.

Battling Eye Strain

Your eyes hurt. Your head aches. And there you sit, peering at your computer monitor. If you're one of the many people who use computers every day — either for work or personal use — you may experience eyestrain as a result.

Eyestrain: Signs and symptoms

Common signs and symptoms include:

• Sore, tired, burning or itching eyes
• Watery eyes
• Dry eyes
• Blurred or double vision
• Headache and sore neck
• Difficulty shifting focus between monitor and paper documents in your work area
• Color fringes or afterimages when you look away from the monitor
• Increased sensitivity to light
• Eyestrain associated with computer use isn't thought to have serious or long-term consequences, but it's disruptive and unpleasant. Though you may not be able to change the nature of your job or all the factors that can cause eyestrain, you can take steps to reduce the strain.

New habits can help relieve eyestrain

A few simple adjustments in how you work or surf the Internet can give your eyes a much-needed rest.

Follow these simple tips to reduce eyestrain:

• Take eye breaks. Throughout the day, give your eyes a break by forcing them to focus on something other than on your screen.
• Try the following exercise: Hold a finger a few inches in front of your face; focus on the finger as you slowly move it away; focus on something far in the distance and then back to the finger; slowly bring the finger back toward your face. Next, shift your focus to something farther than eight feet away and hold your eyes there for a few seconds. Repeat this exercise three times, several times a day.
• Change the pace. Try to stand up and move around at least once every hour or so. If possible, lean back and close your eyes for a few moments. At the very least, try to give yourself a five-minute rest every hour. Do other work, such as phone calls or filing, during this time.
• Blink often to refresh your eyes. Because many people blink less than normal when working at a computer, dry eyes can result from prolonged computer use. Blinking produces tears that can help moisten and lubricate your eyes. Make a conscious effort to blink more often.
• Consider using artificial teardrops. Available over the counter, artificial tears can help relieve dry eyes that result from prolonged sessions at the computer.
• Practice relaxation. Ease muscle tension with this relaxation exercise: Place your elbows on your desk, palms facing up; let your weight fall forward and your head fall into your hands; position your head so that your eyebrows rest on the base of your palms, with your fingers extended toward your forehead; close your eyes and take a deep breath through your nose; hold it for four seconds, then exhale. Continue this deep breathing for 15 to 30 seconds. Perform this simple exercise several times a day.
• Get appropriate eyewear. If you wear glasses or contacts, make sure the correction is right for computer work. Most lenses are fitted for reading print and may not be optimal for computer work. Glasses or contact lenses designed specifically for computer work may be a worthwhile investment.

Put your workstation in order

• Take some of the strain off your eyes by making sure your desk space is set up in an appropriate and eye-friendly way.
• Adjust your monitor. Position your monitor directly in front of you about 20 to 28 inches from your eyes. Many people find that putting the screen at arm's length is about right. If you need to get too close to read small type, consider increasing the font size.
  Keep the top of your screen at eye level or below so that you look down slightly at your work. If it's too high or too low, it can lead to a sore neck. If you have your monitor on top of your central processing unit (CPU), consider placing the CPU to the side or on the floor. And if you wear bifocals or trifocals, keep in mind that you may have a tendency to tilt your head backwards so that you can see through the lower portion of your glasses. To adjust for this, consider lowering your monitor a few inches or buying glasses designed for computer work.
• Position your keyboard properly. Place your keyboard directly in front of your monitor. If you place it at an angle or to the side, your eyes have to focus at different distances from the screen, a tiring activity.
• Keep reference materials nearby. Place reading and reference material on a document holder beside your monitor and at the same level, angle and distance from your eyes as the monitor is from your eyes. This way your eyes aren't constantly readjusting.
• Check the lighting and reduce glare. Bright lighting and too much glare can make it difficult to see objects on your screen and strain your eyes. To check glare, sit at your computer with the monitor off. This allows you to see the reflected light and images. Note any intense glare. The worst problems are generally from sources above or behind you, including fluorescent lighting and sunlight.
• If possible, place your monitor so that the brightest light sources are off to the side, at a right angle to your monitor. Consider turning off some or all of the overhead lights. If you need light for writing or reading, use an adjustable desk lamp. Close blinds and shades and avoid placing your monitor directly in front of a window or white wall. Use a glare-reducing screen to minimize glare from overhead lighting. Finally, adjust the contrast and brightness on the monitor to a level that's comfortable for you, making sure the letters on the screen are easy to read.
• Also wipe the dust from your computer screen regularly. Dust on the screen cuts down on contrast and may contribute to glare and reflection problems.
  

If problems still persist, it could be a sign of a more serious problem

See your doctor if you have:

• Prolonged eye discomfort
• A noticeable change in vision
• Double vision
• But if you're like most people, making a few simple adjustments can help keep your eyes rested and ready.

We serve the Chicago North Shore Communities of Lake County, Wheeling, Prospect Heights, Lincolnshire, Deerfield, Buffalo Grove, Northbrook, Highland Park, Long Grove, Riverwoods, Des Plaines, Palatine, Glenview, Highwood, Northfield, Libertyville, Winnetka, Arlington Heights, Mount Prospect, Lake Bluff, Lake Forest, Mundelein, and Bannockburn.

Ask NIOSH for help

Do you think a health hazard exists in your workplace? Do any of the following stories resemble situations at your workplace?

A factory worker was feeling numbness and tingling in her fingers. She learned that three coworkers had the same problem, and two had headaches while at work but not over the weekend. Some workers said the air at work smelled bad. Their supervisor noticed the smell but didn’t think it was anything to worry about.

A manager noticed that employees in one work area had more skin rashes in the past year than the year before. He wanted to know why, but didn’t know what to do.

A work crew was putting cement tiles on a roof. They were working outside, but the air seemed dusty. The saws used to cut the tiles were noisy. Someone told them that this work was dangerous and they should have it checked out.

At no cost to employers or employees, or their representatives, the NIOSH Health Hazard Evaluation (HHE) program may be able to help with problems like these. This site lets you know about the program and how to ask for NIOSH help. It also has links to reports from thousands of HHEs done by NIOSH.

Preventing Back Injuries at Work

Whether it's dull and annoying or screaming for attention, back pain can make it hard to concentrate on your job.

Many occupations — such as nursing, construction and factory work — may place significant demands on your back. Even routine office work can worsen back pain if you fall into risky habits.

But you often can avoid back pain and injuries by understanding what causes them and focusing on prevention.

What causes back injuries?

Doctors aren't sure about all of the causes of back pain. In fact, most back problems are probably the result of a combination of factors. Some factors, such as family history, aren't preventable. Other factors, such as weight, fitness and flexibility, can be controlled by changing your lifestyle.

Still other factors are work related, and you may or may not be able to modify these to prevent injury.

Four work-related factors are associated with increased risk of back pain and injury:

Force

Exerting too much force on your back may cause injury. If your job is physical in nature, you might face injury if you frequently lift or move heavy objects.

Repetition

Repetition refers to the number of times you perform a certain movement. Overly repetitious tasks can lead to muscle fatigue or injury, particularly if they involve stretching to the end of your range of motion or awkward body positioning.

Posture

Posture refers to your position when sitting, standing or performing a task. If, for instance, you spend most of your time in front of a computer, you may experience occasional aches and pains from sitting still for extended periods of time. On average, your body can tolerate being in one position for about 20 minutes before you feel the need to adjust.

Stress

Pressures at work or at home can increase your stress level and lead to muscle tension and tightness, which may in turn lead to back pain.

How to avoid injuries

Your best bet in preventing back pain and injury is to be as fit as you can be and take steps to make your work and your working environment as safe as possible.

Be fit

Even if you move around a lot on your job or your job requires physical exertion, you still need to exercise. Regular exercise is your best bet in maintaining a healthy back. First of all, you'll keep your weight in check, and carrying around a healthy weight for your body's frame minimizes stress on your back.

You can do specific strengthening and stretching exercises that target your back muscles. These exercises are called "core strengthening" because they work both your abdominal and back muscles. Strong and flexible muscles will help keep your back in shape.

Pay attention to posture

Poor posture stresses your back. When you slouch or stand with a swayback, you exaggerate your back's natural curves. Such posture can lead to muscle fatigue and injury. In contrast, good posture relaxes your muscles and requires minimal effort to balance your body.

Standing posture

If you stand for long periods, rest one foot on a stool or small box from time to time. While you stand, hold reading material at eye level. Don't bend forward to do desk work or handwork.

Sitting posture

To promote comfort and good posture while sitting, choose a chair that supports your back. Adjust the chair so that your feet stay flat on the floor. If the chair doesn't support your lower back's curve, place a rolled towel or small pillow behind your lower back. Remove bulky objects, such as a wallet, from your back pockets when you sit because they can disrupt balance in your lower back.

Lift properly

There's a right way and a wrong way to lift and carry a load. Some key tips for lifting the right way include letting your legs do the work, keeping objects close to your body and recruiting help if a load is too heavy.

Adjust your work space

Look at the setup of your office or work area. Think about how you could modify repetitive job tasks to reduce physical demands. Remember that you're trying to decrease force and repetition and maintain healthy, safe postures. For instance, you might use lifting devices or adjustable equipment to help you lift loads. If you're on the phone most of the day, try a headset. Avoid cradling the phone between your shoulder and ear to free up your hands for yet another task. If you work at a computer, make sure that your monitor and chair are positioned properly.

Adopt healthy work habits

Pay attention to your surroundings and abilities on the job. Take these steps to prevent back pain:

Plan your moves

Reorganize your work to eliminate high-risk, repetitive movements. Avoid unnecessary bending, twisting and reaching. Limit the time you spend carrying heavy briefcases, purses and bags. If you're carrying something heavy, know exactly where you intend to put it and whether that space is free from clutter.

Listen to your body

If you must sit or stand for a prolonged period, change your position often. Take a 30-second timeout every 15 minutes or so to stretch, move or relax. Try standing up when you answer the phone, to stretch and change positions. If your back hurts, stop activities that aggravate it.

Minimize hazards

Falls can seriously injure your back. Think twice before wearing high heels. Low-heeled shoes with nonslip soles are a better bet. Remove anything from your work space that might cause you to trip.

Work on coordination and balance

Just walking regularly for exercise can help you maintain your coordination and balance. You can also perform balance exercises to keep you steady on your feet.

Reduce stress

Being under stress causes your muscles to tense, and this can make you more prone to injury. In addition, the more stress you feel, the lower your tolerance for pain. Try to minimize your sources of stress both on the job and at home. Develop coping mechanisms for times when you feel especially stressed. For instance, perform deep-breathing exercises, take a walk around the block or talk about your frustrations with a trusted friend.

Preventing Falls From a Ladder

1. Choose the right ladder for the job.First you need to make sure that a ladder is the best equipment for what you need to do. Would a scaffolding or a mechanical lift be better?

Many times, the ladder is the only physical support you have while you are working. If it fails, you can fall. That's why it is so important to find the right ladder when you do need to use one.

The three main types of ladders—step ladders, straight ladders, and extension ladders—are used in different situations for different tasks.

Before you start using a ladder, ask yourself two questions.

Is the ladder long enough? It should be long enough for you to set it at a stable angle and still extend at the top to give you something to hold on to when you get on the ladder to descend. Setting the ladder at the right angle helps you keep your balance on the ladder. It also helps keep the ladder from falling backwards.

Make sure the ladder extends 3 feet (3 rungs; 0.9 meters) above the surface you will be working on.

Make sure the ladder is placed at a stable angle. For every four feet (1.2 m) high the ladder is, the base should be 1 foot (.3 m) out from the wall

For example, if you will be working on a 10 foot-high roof (3 m), you need a ladder that is at least 14 feet (4.25 m) long. The base should be 2 ½ feet (.75 m) from the wall. Is the ladder in good working condition? It shouldn’t be missing pieces or be cracked or otherwise damaged. Check the duty rating on extension ladders – is it high enough for the weight you will be putting on it? Longer ladders don’t always have higher duty ratings, so be sure to check. In construction, the most common ratings are:

• Type 1 supports up to 250 pounds (113 kg).
• Type 1A supports up to 300 pounds (136 kg).
• Type 1AA supports up to 375 pounds (170 kg).

2. Tie the top and bottom of the ladder to fixed points.

Tie both sides of the top of the ladder to a fixed point on the roof or other high surface near where you are working. The bottom should be tied to a fixed point on the ground. Securing the ladder in this way prevents the ladder from sliding side-to-side or falling backwards and prevents the base from sliding.

Tying the ladder off at the beginning of the day and untying it at the end will only take you about 5 minutes. It can make all the difference for your safety. If you need to move the ladder around, allow extra time for this important step, or consider using something else, such as a scaffold.

3. Don't carry tools or other materials in-hand while climbing the ladder.

Take precautions when you are going up or down a ladder. Instead of carrying tools, boards, or other materials in your hands, use a tool belt, install a rope and pulley system, or tie a rope around your materials and pull them up once you have reached the work surface. Ask for help if you need to use more than one hand to pull them up.

Carrying tools or anything else in your hands as you climb the ladder can throw you off balance.

When you climb a ladder, you should always have 3 points of contact to keep you stable. That means that you either have both feet and one hand gripping the ladder, or both hands and one foot, at all times. If one of your hands is full, you can't maintain your 3 points of contact and aren't stable on the ladder.

Preventing Construction Falls

CDC/NIOSH works in partnership with The Center for Construction Research and Training (CPWR), Hollywood, Health and Society, and the Spanish-language network Telemundo to develop and evaluate this new approach to disseminating workplace safety and health information.

The storyline, part of Telemundo's hit show Pecados Ajenos (weeknights at 10 PM), is intended to raise awareness among Spanish-speaking construction workers, and their friends and families, about the safety risks they often face at work and how to prevent them.

The focus of the storyline was determined by a few basic facts:

• More than 2 million Latinos work in construction in the U.S.
• Every day, four construction workers die on the job, and one of them is Latino.
• Falls are the most common cause of fatal injuries to construction workers.
• The consequences of a fall affect not only the worker, but also his family and community.

Construction falls can be prevented. Contractors and foreman can do many things to organize the worksite to be safer for their employees. But workers themselves can also make some inexpensive, simple changes to the way they work that can save their lives.

Ladders are one of the most common pieces of equipment on a construction site. But that doesn't mean they are safe. There are construction workers who are injured or killed falling from a height every day. Using ladders more safely is one way to start preventing falls at your work site.

Your co-workers can learn a lot from you.

At first, you might be the only one who is concerned with safety at your worksite. But over time, other workers will see that the foreman will give you the time you need to be safe. They will see how many little things add up to big effects on safety. And they will see how they, too, can help to make your worksite safer.

So, set an example!

Don't worry about being the first—they'll thank you for it later.

Workers Memorial Day

Workers Memorial Day, April 28, was established to recognize workers who died or were injured on the job. On average, 16 workers in the United States die each day from injuries sustained at work , and 134 are estimated to die from work-related diseases .

Daily, an estimated 11,200 private-sector workers have a nonfatal work-related injury or illness, and as a result, more than half require a job transfer, work restrictions, or time away from their jobs .

An estimated 9,000 workers are treated in emergency departments each day because of occupational injuries, and approximately 200 of these workers are hospitalized . In 2005, workers' compensation costs for employers totaled an estimated $89 billion .

Workers Memorial Day 2008 also will commemorate the thirty-seventh anniversary of the creation of the National Institute for Occupational Safety and Health in the U.S. Department of Health and Human Services and the Occupational Safety and Health Administration in the U.S. Department of Labor.

While much progress has been made in preventing work-related injuries, illnesses, and deaths since NIOSH and OSHA were created in 1971, more remains to be done. The occasion of Workers Memorial Day encourages us to think of ways in which we all can help to achieve the goal of safer and healthier workplaces.