Ergonomic Quilters Faq =========================================================================== ========== ERGONOMICS FOR QUILTERS -- FREQUENTLY ASKED QUESTIONS ========== This FAQ is maintained by Nellie Pennington (Nellie.Pennington@coat.com). Contributions are welcome. Last modified April 26, 1994 Topics covered in this FAQ: -- Workspace planning -- Quilting safety -- Carpal tunnel syndrome and other repetitive strain injuries (RSIs) -- Exercises -- Resources =========================================================================== WORKSPACE PLANNING: ------------------------ To avoid back pain the surface at which you are working should be high enough so that you can carry out the required activity (such as cutting out quilt pieces) in your preferred position without having to hunch over or streetch your arms and shoulders uncomfortably high. There is no precise height that will be comfortable for all people nor any single surface height that an individual requires. Tall people work more comfortably at high counter our table tops, short people at lower surfaces. As a rough guideline, however, try for a work surface which allows you to have your arms at the side of your body with your elbows bent and your fore arms angled slightly downwards. The surface is too high if your fore arms are angled upwards and too low if your hands are more than a couple of inches above the wor ksurface. I am 5'4", and for me a work surface of 36 to 40 inches will do, but 39 inches is just right. If the height is right youshould be able to work comfortably for hours if you are careful to do small shoulder and back exercises, like shrugging your shoulders, turning your head from side to side, and twisting fron the waist a couple of times an hour. This is based on my own experience (chronic back pain) and from doing some ergonomic design. Now I cut quilt pieces when my back is not up to anything else. Diane Routt (rapunzel@zikzak.apana.org.au) ------------------------ The book _The_Motion-Minded_Kitchen_ by Sam Clark has a chart for determining the best height for a kitchen counter. Probably the best height for a cutting table would be similar. Stand straight, wearing your usual shoes. Hold your arm so that your forearm is level (parallel with the floor). Have someone measure the distance from your elbow to the floor. The most comfortable height for a counter is the measured distance minus 3" (about 8 cm for people in the real world). Too low a work surface causes back and neck ache. Too high causes arm and shoulder ache. (Of course, if two or more people use a kitchen, you negotiate. Cutting tables may be shared less often.) I'm taller than average and my measurement is 42", so a good height would be 39". My kitchen counter is 36" and my cutting table is lower, so no wonder my back hurts. For reference, the Nancy's Notions catalog has a cardboard cutting table that is available in heights of 34" and 40" (for the same price!). Presumably the legs could be trimmed. Carol Botteron (botteron@gnu.ai.mit.edu) =========================================================================== QUILTING SAFETY (No joke!): ------------------------ All the postings about rotary cutters, tables, etc. made me wonder if my way of cutting is totally off the wall or just different. I sit at a regular-height table and cut across instead of up-and-down. Since my ruler lays across the mat, I can lean on the whole length of it (not a *real* long length, though) with my forearm. Then I can cut across the top edge of the ruler with my right hand. I haven't had problems with the ruler shifting. Are there any reasons not to cut this way? Would this way help those people with back problems, arthritis, etc.? ------------------------- Are there reasons for not cutting across instead of up and down? YES!!!!!!! The 1-inch scar on my left hand is one of those reasons. It is MUCH safer to cut away from you than to cut across. It's amazing how fast that little bugger will slip off the ruler into all that soft flesh. Took 6 stitches. Totally gross. Phyllis Post (ppost@mcs.capital.edu) ------------------------- Also the deformity of my little finger, left hand nail- unfortunately they can't stitch fingernails. Actually, I was lucky it hit the nail, otherwise it might have hit bone. Gross, I know, sorry. Denise_Sobering@nih.gov =========================================================================== CARPAL TUNNEL SYNDROME AND OTHER REPETITIVE STRAIN INJURIES (RSIs): There's been a lot more attention given recently to RSIs, as more information becomes available. There are various types of RSI, including tendinitis (swelling of the tendons in the arms/hands), carpal tunnel syndrome (compression of the median nerve as it passes through the "carpal tunnel" in the wrist), thoracic outlet syndrome (an RSI which involves nerves in the neck and upper back) and others. Symptoms include: "puffy" or painful arms or wrists, tingling in the fingertips (thumb and first two fingers are indicators of carpal tunnel problems; tingling in the ring fingers and pinkies of ulnar nerve problems); burning sensation on the palms, backs, or sides of the hand; numbness or tingling at night. If you've got aches or pains in the arms or hands that don't go away within a week, SEE A DOCTOR!!! Osteopaths, physiatrists (who specialize in rehabilitation medicine), and physical therapists may be espcially helpful and more experienced than your general practitioner in dealing with RSI. Any repetitive motion can cause eventual damage, unless care is taken. I've seen a lot of information lately suggesting that problems with the hands can have their "roots" in neck and back tension. One thing to remember is that if you are doing something repetitive, and not moving large muscle groups, you may be depriving the smaller muscles and extremities of an adequate blood supply. Short breaks (2-3 minutes every 15-30 minutes) can make a BIG difference, by restoring normal blood flow to the affected areas. (I like to think that quilting offers a lot of chance to move around and do different things -- reading, planning, cutting, piecing, pressing, quilting or tying -- so I can change what I'm doing if I start to get tired!) Some carpal tunnel and tendinitis sufferers have gotten relief from using vitamin B6 (see following articles and warnings). Using ice packs when arms or wrists are especially puffy or painful can help, as can anti-inflammatory drugs (ibuprofen or aspirin). Contrast baths for your hands (alternating between hot, hot water and the coldest water you can stand, several minutes each, repeated several times ending with cold) may provide instant relief. Massage therapy, chiropractic care, exercise, and yoga can help to loosen up the back and neck muscles. Nellie.Pennington@coat.com =========================================================================== EXERCISES: 1. Place palm of hand on flat surface keeping wrist at righ angle to hand . . put weight on the wrist (stretching the forearm muscle) hold for 10 seconds. REPEAT 6 times. 2. Make fist with hand and place fist in the palm of the other hand while holding the arms bent at elbow in front of you . . . push (isometrically) holding for 10 seconds. REPEAT 6 times. 3. Hold arm out straight in front and, with opposite hand, grasp fingers of outstretched hand from the top and pull gently back. Hold 10 seconds. REPEAT 6 times. Of course these should be repeated for the opposite hand. The suggestion is that these exercises should be done three times per day if heavy keying, two times per day if light keying. Also use these exercises when doing marathon quilting. If pain is intense, as it can be, use Ibuprofen, ice the area thirty minutes to reduce swelling. Carolin Rouse / Sandra Engle ------------------------ For the last 7 weeks I have been doing specific exercises prescribed by a chiropractor years ago for my upper and lower back. It amazes me every time I restart them that they do work! (Duh) It doesn't hurt me anymore to stand at the sink doing dishes, and I find sitting at the machine or cutting fabric at any angle more comfortable. Gail.Hall@mail.trincoll.edu ------------------------ I can tell you about a great book for back pain. It's called _Oh My Aching Back_. I don't remember the doctor's name who wrote off hand but most bookstores have it or can get it. I must know 6-8 people who have found relief from back pain using these exercises. Sharon (cdan@cie-2.uoregon.edu) =========================================================================== TOOLS: FROM AN ARTICLE IN QUILTER'S NEWSLETTER MAGAZINE, March 1994: Carol Crowley, who suffers from rheumatoid arthritis, reports that she finds an older Air-Electronic model Elna the best sewing machine for her. "The threading set-up and bobbin doodad are easy for me to manage. The electronic maximu-speed control allows me to stitch slowly so I can safely and precisely maneuver fabric even when my fingers are stiff and sore." She also recommends using a longer needles and pins (easier to handle), uses a needle grabber, and keeps two different size thimbles "to accommodate those puffy-finger days". ------------------------ FROM THE PACKAGE INSERT FOR HANDEZE GLOVES: A comfortable way to reduce _Hand Stress_, _Cramping_, and _Pain_ associated with general craft activities. Also ideal for computer users. User Proven to produce relief from: Hand Fatigue, Arthritis, Tendonitis, Carpal Tunnel Syndrome, Continuous Motion Syndrome. Developed by New England Therauputic Research Group. Berroco, Uxbridge, MA 01569 How the Handeze Craft Gloves work. The Handeze Craft Gloves are a comfortable way to reduce Hand Stress, Cramping, and Pain associated with general craft activities. These craft activities include knitting, quilting, handcraafts, crocheting, sewing, weaving, cross-stitich, needlepoint, and hobbies of all kind[sic]. These gloves are also ideal for computer users. Although Handeze Craft Gloves are not a cure, these gloves are user proven to allow craftspeople to extend the use of their hands before being stopped by hand or wrist pain. Developed by the New England Therapeutic Research Group, the Handeze Craft Gloves treat hands and wrist with three ancient pain relievers: SUPPORT, HEAT AND MASSAGE. SUPPORT: The form fitting "hugging design gives SUPPORT tp the flesh and muscle structure of the hand and wrist. Support hose have been recommended by doctors for everything from aching feet to poor blood circulation. Handeze Craft Gloves do for the hands what support hose do for legs. HEAT: By merely putting on these nonrestrictive gloves, body HEAT is retaind with the Med-a-Likra process, raising the blood temperature in the wrist, hands and fingers. Heat has been proven effective for relieving aches and pains from tired and sore muscles for years. MASSAGE: The gloves 4 way stretch material, Lycra, reacts to each movement, producing an automatic massaging effect. The more you work, The more they MASSAGE. ------------------------ HANDEZE gloves are available, for about $20/pair, from: Patternworks, P.O. Box 1690, Poughkeepsie, NY 12601 (1-800-438-5464) Dome Publishing, 800-432-4352 / 401-738-7900 / 401-732-5377 (fax) I've also seen them at various craft, sewing, and quilting stores. =========================================================================== RESOURCES: Books/Magazines: The Carpal Tunnel Syndrome Book, by Mark Pinsky. Published by Warner Books (ISBN 0446-36527-0) $5.99 USA $6.99 Canada. A good general introduction to RSIs and CTDs. It does not dwell on computer-associated RSIs but includes a whole range of injuries from various professions. Pain Erasure: The Bonnie Pruden Way. Published by Ballantine Books, New York, 1982), ISBN 0-345-33102-8 (paperback). This book shows how you can treat yourself and others using myotherapy, with specific guides to treating hand, arm and other pain, using pressure on specified trigger points, followed by stretching exercises. Gives some dramatic examples of speed of cure for other disorders, but these should not be taken as indications of the speed of recovery from RSI. CTD NEWS (Cumulative Trauma Disease) For the last two years, CTDNews has been publishing the latest information on preventing CTDs and RSIs, including carpal tunnel syndrome. To order the '92 volume, the cost is $95. For a sample of CTDNews, or to subscribe or order a back issue, phone 1-800-554-4283. Some topics covered in prior issues: data-entry workstation design, exercises to fight CTDs, avoiding CTDs of neck/shoulder, carpal tunnel syndrome & double crush syndrome, and tallying costs of CTDs in North American industry. Organizations: The American Carpal Tunnel Syndrome Association is a nonprofit organization, based in Michigan, that has a technical Advisory Board consisting of six physicians. The basic annual membership fee of $30 gets you a Carpal Tunnel Syndrome Information Kit and a quarterly newsletter. Send your name, addres, phone number, and a check or money order made out to ACTSA, or just a request for more information, to P.O. Box 6730, Saginaw MI 48608. Mail groups: SOREHAND is an international listserv list for people dealing with repetitive strain injuries. To subscribe to SOREHAND: Send e-mail to the LISTSERV address Subject: Message Text: SUBSCRIBE SOREHAND your name. Two other listserv lists which may be of interest are C+HEALTH Health effects of computer use FIBROM-L Fibromyalgia and fibrositis