Creating a Healthy Workplace Environmental Heath & Safety Department G-4 TPP 65.2.13.

Creating a Healthy Workplace

Office Ergonomics

Environmental Heath & Safety DepartmentG-4 TPP 65.2.13

What is Ergonomics?

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ERGO = “work” NOMICS = “rules” or

“laws” Ergonomics literally

means “the laws of work”

What is Ergonomics?

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OSHA defines ergonomics as the science of

“designing the job to fit the worker, instead of forcing the worker to fit the job.”

What is Ergonomics?

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Ideally, good ergonomic conditions:

- Make the job safer by preventing injury and illness

- Make the job easier by adjusting the job to the worker

- Make the job more pleasant by reducing physical and mental stress

- Save money $$$

Ergonomic Factors

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Two Categories of Ergonomic Factors to be considered

- Environmental conditions – your physical surroundings

- Physical stressors – how your body reacts to work practices

Environmental Factors

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Environmental factors may affect:

- Hearing- Vision

- Dim lighting or glares from windows

- General comfort and health- Hard seats or cramped spaces

Environmental Factors

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Causes of these problems are:

- Excessive noise- Improper lighting- Temperature extremes- Sick Building Syndrome

Physical Stressors

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Physical stressors place pressure or stress on parts of the body:- Joints, muscles, nerves, tendons,

bones

Injuries cause by physical stressors are referred to as “Cumulative Trauma Disorders” (CTDs) or “Repetitive Strain Injuries” (RSIs)

Cumulative Trauma Disorders (CFDs)

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Cumulative = occurring gradually over a period of weeks, months, or years

Trauma = bodily injury to nerves, tissues, tendons, or joints

Disorders =conditions causing physical ailments or abnormal conditions

Cumulative Trauma Disorders

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Examples of Cumulative Trauma Disorders include:

- Carpal Tunnel Syndrome- Epicondylitis (tennis

elbow) - Tenosynovitis (trigger

finger)- Bursitis

Risk Factors

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The main risk factors for office-related CTDs are:- Repetition- Awkward positions or

posture - Excessive pressure or force

Another risk factor for CTDs would be:- Vibration

Risk Factors: Repetition

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The majority of CTDs are caused by repetitive motions that would not result in injury if only performed once.

- Thousands of keystrokes typing

- Hours of filing, day after day

- Stamping dozens of papers

- Frequent lifting

- Repeated motions with

computer mouse

Risk Factors: Awkward Positions

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- Leaning forward at your desk

- Typing with wrists at an odd angle

- Raising shoulders while typing

Risk Factors: Awkward Positions

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- Reaching to use mouse

- Twisting neck to look at monitor or phone

Risk Factors: Excessive Force

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Typing with too much force or “pounding’ the keys

Stamping

Lifting heavy boxes of paper or carrying office equipment

Using improper grip

But the good news is ….

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There are simple ways to help yourself!

Prevention Strategies

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Avoid leaning forward at your desk

- Maintain natural “s” curve of your spine

- Support lower back- Keep feet supported on floor

or use a foot rest

Prevention Strategies

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The elbows should be at a comfortable angle while "hanging" at the sides from the shoulders.

The shoulders should remain relaxed in a lowered position while typing.

Prevention Strategies

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Avoid typing with wrists at an odd angles

- keep them in the neutral position, not bent up or down, or side-to-side

Neutral Wrist Position

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Keyboard positioned at elbow height and flat

- Avoid contact stress while typing

- Use proper posture and keying technique

Your arms should float over the keyboard as if playing the piano

Prevention Strategies

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The keyboard should be slightly lower than normal desk height.

- If it is not low enough, try raising your chair height. Prevent your legs from dangling by using a footrest.

Keep "home row" of keys at elbow level.

Adjust your chair!

Neutral Posture for Computer Use

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Position the monitor directly in front of you and about an arm’s length away. The top row of characters on the screen should be no higher than seated eye height

Use a document holder close to the monitor

Mouse should be next to the keyboard, both at a height equivalent to your seated elbow height

Knees comfortably bent with feet resting on the floor. If the chair is raised so the keyboard height equals elbow height, use a foot rest to encourage sitting fully back on the chair

Adjust the seat height so upper arms hang vertically, close to the body, elbows bent about 90 degrees, shoulders relaxed and wrists straight

Adjust the back rest to provide firm support to the small of the back

The seat pan supports the thighs but does not contact the back of the knees

Prevention Strategies

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Do not pound the keys. Use a light touch.

Use two hands to perform double key operations like Ctrl-C or Alt-F instead of twisting one hand to do it.

Position frequently used equipment so

that you don’t have to reach for it.

Prevention Strategies

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Place monitor in front of you, not off at an angle.

Take lots of breaks to stretch and relax.

Hold mouse lightly.

Keep your hands and arms warm.

Prevention Strategies

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Pay attention to the signals your body provides you.

- If your neck hurts at work, examine your body position to try to figure out what might be causing the soreness.

- Are you holding your neck at an awkward angle while you type or talk on the phone?

Vision Related Work Habits

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20/20 Rule

Blink/refocus eyes regularly

Keep monitor screen clean Regular vision care

Prevention Strategies

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If you are experiencing symptoms of CTDs…

- Tingling or numbness in the hands or fingers

- Pain in fingers, hands wrists, or even shooting up into the arms or forearms

- Loss of strength or coordination in the hands

- Numbness or discomfort in the hands that wakes you up at night....

SEE A DOCTOR!

But What About Headaches?

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Many office-related headaches are caused by eyestrain.

- Dry eyes- Monitor glare- Tired/strained eye muscles

Eyestrain

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Position monitor at a

comfortable distance

Avoid glare

Adjust VDT brightness and

contrast

Keep screen clear of dust

Look up and away every few

minutes or so!

Ergonomic Products

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There are a variety of ergonomic products available on the market, including:

- Keyboards- Wrist rests- Mouse pads- Chairs- Adjustable desks- Glare screens

Other Equipment

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Head sets

- Recommended

when on the

phone for

extended

periods of time,

receive frequent

calls.

- Important for

people who

write or use the

computer while

talking on the

phone.

Other Equipment

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Sit to stand workstations

- Allows for macro changes in posture

- Minimizes fatigue or discomfort associated with continuous sitting or standing

- Can be beneficial for those with back pain

Proper Lifting

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Lifting improperly can result in- Muscle strains- Ligament sprains- Vertebral disk

herniations - Abdominal hernias

Proper Lifting

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Plan ahead- Clear pathway to ensure safe path- Is the load to heavy to carry by yourself?

Get help.

Proper Lifting

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Keep your feet shoulder-width apart Squat down – bend at knees and hips Keep back straight, chest out, shoulders

back Hold load close to body, close to center of

mass Use feet to change direction; DO NOT

TWIST BODY

Additional Resources …

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OSHA - http://www.osha.gov/SLTC/ergonomics/resources.html

CDC/NIOSH –

http://www.cdc.gov/niosh/topics/ergonomics/

Mayo Clinic –

http://www.mayoclinic.com/health/office-ergonomics/MY01460