Anyone can get a repetitive strain injury. Workers with physically demanding jobs and people who sit at a desk or use a computer often are at an increased risk of developing back pain and repetitive strain injuries (RSIs). These injuries can be caused by a variety of factors, including:

• Lifting heavy objects
• Carrying heavy loads
• Bending and twisting repeatedly
• Poor posture when sitting or standing
• Working in awkward positions

Causes of Back Pain and Repetitive Motion Injuries

The causes of back pain and RSIs in postal workers can be divided into two categories:

• Physical factors: These include the tasks that workers perform on a daily basis, such as lifting heavy objects, carrying heavy loads, bending and twisting repeatedly, and using vibrating tools.
• Ergonomic factors: These include the way that work spaces are set up, such as the height of their workstations, the type of chairs they use, and the amount of space you have to move around.

How to Prevent Back Pain and Repetitive Motion Injuries

There are a number of things that you can do to prevent back pain and RSIs, including:

• Lifting safely: Lift heavy objects with the help of a coworker or a mechanical device. Bend your knees when lifting, keep your back straight, and use your legs to do the lifting.
• Carrying safely: Try not to carry heavy loads by yourself. Use a cart or a dolly to transport heavy loads.
• Bending and twisting safely:  If you can avoid bending and twisting at the waist. Instead bend your knees and keep your back straight when performing these tasks.
• Arranging their work space ergonomically: If possible arrange your work space so that you can work in a comfortable and efficient manner. This includes adjusting the height of their workstations, using the right type of chair, and having enough space to move around.

How are back pain and repetitive strain injuries diagnosed?

See your medical provider if symptoms make it difficult for you to do your day-to-day activities, like your job.

Your healthcare provider will conduct a physical exam. They may ask your symptoms and if any of your daily activities increase your symptoms. Your provider may need a few imagining tests to diagnose a repetitive strain injury.

You can prevent back pain and repetitive stress injuries by following safe lifting and carrying techniques and arranging your work space ergonomically.

How Do I Take My Child Off My Health Insurance?

If your child is turning 26 soon you may want to make some insurance coverage changes.

If you want to stay in a Self and Family Health Benefits Plan, typically insuring more than two people, you do not need to take any action. Your child’s health insurance coverage continues for no charge for 31 days after their birthday. After that, they are not covered under your FEHB Health Benefits plan.

If you want to change your health insurance plan type to cover two or less people, you need to contact your payroll office. They will be able to switch your plan type for you and reduce the premiums taken from your paycheck. The APWU Health Plan is an insurance carrier and can’t make this switch for you as it impacts your  paycheck.

If your child still needs insurance coverage the Health Plan will send them a letter with instructions on how to enroll in our conversion plan insurance option. If you are not enrolled in the APWU Health Plan your child may purchase a Temporary Continuation of Coverage from your current insurer. Your child may also be eligible to  buy health insurance through the  government insurance marketplace (www.heatlhcare.gov).

You can learn more about taking your child off your Federal Employee Health Benefits plan by visiting the OPM website https://www.opm.gov/healthcare-insurance/life-events/memy-family/my-childs-status-is-changing/.

Cancer starts when cells in the body begin to grow out of control. Melanoma is a cancer that usually begins in skin cells. According to the American Cancer Society, melanoma is less common than other types of skin cancer, but it’s more likely to grow and spread. While melanoma is the most dangerous form of skin cancer, if it’s caught and treated early, it is usually curable.

Melanoma begins in the part of the skin that makes a pigment called melanin. This pigment gives skin its tan or brown color. Melanin protects the deeper layers of the skin from some harmful effects of the sun. For most people, exposure to the sun causes the skin to make more pigment. The skin, in turn, darkens or tans.

Is it safe to tan?

Although many of us love that sun-kissed glow, the American Academy of Dermatology warns that there is no safe way to tan. In fact, when you tan you’re actually damaging your skin. Over time, the damage can speed up the aging of your skin and increase your risk for melanoma and other types of skin cancer.

What are the warning signs of melanoma?

Most moles, spots, and growths on the skin are harmless, but the Skin Cancer Foundation encourages everyone to look for the warning signs of melanoma and make an appointment with a doctor immediately if you see one or more of the signs.

A – Asymmetry Benign (or non-cancerous) moles tend to be symmetrical. If you drew a line through the middle of the mole, the two sides would be the same shape and size. Melanomas tend to be asymmetrical. If you drew a line through the mole, the two halves would not match.

B – Border Benign moles tend to have even borders, while the borders of a melanoma tend to be uneven. The edges may have notches.

C – Color Benign moles are all one color, usually a shade of brown. A mole with a range of colors may be a warning signal of melanoma. A melanoma could be various shades of brown, tan, black, red, white, or blue.

D – Diameter Benign moles are often small. Melanomas are usually larger than the eraser on a pencil, though they may start off smaller than that.

E – Evolving Benign moles tend to look the same over time. If a mole starts to change in size, shape, or color, see a doctor. The same goes for moles that bleed, itch, or become crusted.

What are the risk factors for melanoma?

While everyone is at some risk for melanoma, other factors can play a role, including the number of moles you have, your skin type, and family history. Anyone can get melanoma or another type of skin cancer, regardless of age, gender, or race.

Can using sunscreen reduce the risk of melanoma?

Sun exposure can increase your risk for developing melanoma, so it’s important to protect your skin from the sun’s harmful ultraviolet rays. The American Academy of Dermatology recommends that everyone should use sunscreen every time you go outside, year-round, even on cloudy days.

Look for a sunscreen that offers:

• Broad-spectrum protection (against UVA and UVB rays)
• SPF 30 or higher
• Water resistance

Following a few tips can help protect your skin from sunburn, aging, and skin cancer:

1. Use the recommended amount of sunscreen, which is one ounce, or enough to fill a shot glass. Adjust this amount depending on the size of your body and how much skin you need to cover.
2. Apply sunscreen to dry skin 15 minutes before you go outside.
3. To protect your lips, apply a lip balm or lipstick that contains sunscreen with an SPF of 30 or higher.
4. Reapply sunscreen every two hours or immediately after swimming or excessive sweating.
5. Don’t use sunscreen that’s more than three years old. If you use the right amount of sunscreen every time you go outside, a bottle probably won’t last more than a year.

What other steps can you take to reduce the risk of melanoma?

Sunscreen alone can’t fully protect you from the harmful effects of the sun. The Skin Cancer Foundation recommends following a complete sun protection regimen to protect your skin and find skin cancer early:

1. Seek shade, especially between 10 a.m. and 4 p.m. when the sun’s rays are strongest.
2. Don’t get a sunburn. Remember that water, snow, and sand can reflect sunlight and increase your chance of sunburn.
3. Avoid tanning. Never use a tanning bed or booth.
4. Wear protective clothing, including a long-sleeved shirt, pants, a broad-brimmed hat, and UV-blocking sunglasses.
5. Check your skin for warning signs every month.
6. See your doctor or a board-certified dermatologist for a skin exam every year. Melanoma and other skin cancers are highly treatable when caught early.

Congratulations on your new family member! The Health Plan cannot move you from a Self Only or Self Plus One Policy.  You have to work directly with your employer to change your insurance plan type They have to process the change as they will be  taking your share of the insurance premium out of your paycheck.

To  make the change  you will need the three digit code of the plan that you are enrolling in. The codes for the APWU Health Plans  are  on the cover of our plan brochure.  You can download our brochure from our website here.  You can request a brochure online here or by calling us directly at 1-800-222-2798.

Changes to insurance are typically made during Open Season. If you have a qualifying life event you can make changes outside of outside of the normal time frame. Your employer may require proof that you are within 60 days of your qualifying life event (such as a birth certificate, adoption paperwork, etc). When you submit the insurance change you may need to include copies of these official documents.

Employees have 60 days from their qualifying life event to change their insurance coverage. If you miss this deadline you may have to wait until the insurance Open Season to change your coverage.

You should contact your payroll office to make your insurance change as soon as possible!

Are you getting enough sleep? Sleep deficiency has been linked to many health problems, heart disease, kidney disease, diabetes, stroke, obesity, and depression.

The amount of sleep you need changes as you age. The CDC recommends that adults age 18-60  need seven or more hours of sleep per night.

You can get a better night’s sleep by making certain lifestyle adjustments.

Tips for sleeping better

• Keep your bedroom dark, cool, and quiet. Use light blocking curtains or earplugs to remove distractions from your bedroom.
• Keep a set schedule. Go to bed and wake up at the same time everyday
• Keep the same sleep schedule on your days off. Limiting the difference to no more than an hour. Big changes in your sleep schedule on the weekends can disrupt your body’s clock.
• Turn off screens (TV, phone, and computer) for one hour before bedtime. Exposure to blue light can make it difficult for you to fall and stay asleep.
• Avoid stimulants. Stimulants are substances that can interfere with sleep. Common stimulants are nicotine and caffeine (coffee, soda, tea and chocolate). Caffeine can take up to 10 hours to completely clear from your system.

When to see a doctor

If you are still having difficulties sleeping after adopting better sleep habits you may need to seek medical advice.  Doctors can assess if you have a sleep disorder or other condition. They can also discuss possible treatment options for any sleep disorder you may have. 50-70 million Americans have sleep disorders.

Getting enough sleep can improve your mental and physical health. By following the tips above you can improve your sleep today.