1 LGC Shadow Title Master.pot Workplace Ergonomics.

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LGC Shadow Title Master.potWorkplace Ergonomics

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Presentation Objectives participants will be able to...

• Understand basic concepts of ergonomics • Identify common musculoskeletal injury risks• Learn strategies to decrease MSD injury risks• Address questions on ergonomics and back

safety

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Ergonomics “Study of Work”

“The science of fitting the job to the worker”

“ergo” = work

“nomics” = study of

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What are the physical demands of your job…

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Job Risk Factors

• Working in awkward postures / positions• Prolonged sitting and standing

• Bending, reaching, stretching

• Driving for extended periods of time

• Heavy lifting

• Awkward lifting

• Lifting in combination with twisting

• Pushing, pulling, carrying

• Accidents, slips, trips, falls

• Vibration

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Goals of Ergonomics Program… Reduce work-related musculoskeletal disorders developed by

workers when their jobs involve...

• Awkward postures• Static positions• Reaching• Bending & Lifting• Force

• Repetition• Contact stress• Vibration• Repetition

U.S. Department of Labor Occupational Safety & Health Administration

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What are MusculoSkeletal Disorders?

MSDs are injuries and illnesses that affect muscles, nerves, tendons, ligaments, joints or spinal discs.

U.S. Department of Labor Occupational Safety & Health Administration

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Common Body Parts Prone To Workplace MSDs

• Back - Lower • Neck and Upper Back• Upper Extremities - Arms and Hands• Lower Extremities - Legs and Feet

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Examples of MSDs

• Carpal tunnel• Rotator cuff syndrome• Lateral epicondylitis

- tennis elbow

• Low back pain

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Musculoskeletal Disorders:Signs and Symptoms

in general…

• Decreased ROM• Decreased grip and/or

pinch strength• Swelling• Fatigue• Loss of function

• Numbness• Burning sensation• Tingling• Pain• Cramping• Stiffness

French & Zecha, 2005

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Musculoskeletal Disorders: How & Why?

• Related to intensity of work• Have biomechanical and physiological factors• Can occur after weeks, months, years on job• Can take weeks, months, years to resolve• Have occupational and non occupational

causes

French & Zecha, 2005

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Musculoskeletal Disorders: How & Why? listening to our body…

• Disruption in balance between breakdown and recovery

• 1st sx….fatigue (of body part)• 2nd sx…ache• 3rd sx…pain• Leading to loss of function

French & Zecha, 2005

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Adaptation vs. Injury the fork in the road…

• Adapt– Soft tissue remodels

– More strength

– More stability

– More endurance

– Discomfort decreases

• Injury– Soft tissue breaks

down– Less strength– Less stability– Less tolerance for

use– Discomfort increases

French & Zecha, 2005

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QUESTIONS?

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Part Two…

Some Ergonomic

Risk Factor Concerns

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Introducing our 2nd focus area for today…

• Back care

• Posture• Contact stress

• Repetition

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Posture check: reaching & bending it’s all connected and it’s all about physics…

• Load & leverage• 10# vs. 70# low back• 15# vs. 45# head &

neck• Think about posture

– Forward head– Sitting– Reaching

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It’s all Physics…leverage

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PostureThink of posture in terms of joint position

Static and awkward postures lead to: Decreased movement Decreased circulation Increased stress and fatigue

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Posture checkIncreased stress, decreased circulation…

Higher risk Lower risk

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Posture checkask yourself…

Do you use a headset rather than cradling thetelephone between your head and shoulder?

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Posture checkask yourself…

•Are you sitting against the back of your chair while you work?

•Is your head/neck upright and centered over your shoulders when you look at the screen or documents?

•Are your shoulders relaxed when keying and using the mouse?

•Are your arms close by your sides when you use the keyboard or pointer?

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Posture checkask yourself…

•Are your elbows relaxed (100 degree angle) when using the keyboard or mouse?

•Are your wrists in a neutral position (aligned with your forearm) when keying or using the pointer?

•Are you avoiding awkward postures such as an extended finger or thumb when keying or using the mouse?

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Equipment set-up examplerisk identification…

Elbow and shoulder away from body, reachingincreased strain on shoulder and wrist

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Elbow and shoulder more relaxed and closer to bodydecreased strain on shoulder and wrist

Equipment set-up examplerisk identification…

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Equipment set-up examplerisk identification…

Forward placement of document holders and monitorprevents excessive turning and bending stress in neck,

upper back and torso

Posture:keeping it straight!

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A word on repetition

• Key issue is recovery time - the time required for tissue to restore nutrition, replace

cells, dissipate byproducts

- rest breaks

• Some newer research demonstrates that repetition

is significantly less of a problem vs. posture

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A word on contact stress

At your workstation notice where your body comesinto contact with objects…

Where are your:

•Front & back of knees•Elbows•Wrists•Back•Behind•Calves, feet, ankles

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QUESTIONS?

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Part Three…

Workstation equipment use and set-up!

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Is my “ergonomic” potato chip really ergonomic?

• To be ergonomic a design must…• Fit the user• Be easy to use• Improve comfort• Improve performance• Improve health and safety• Not just bells and whistles!

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Computer workstation ergonomics

• Chair• Monitor• Keyboard• Mouse• Document holders• Lumbar pads/pillows• Arm rests

• Glare

• Eye strain

• Footrests

• Wrists pads

• Keyboard trays

• Laptops

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Chair Basics

• Good lumbar (low back) support• Comfortable sitting for at least 2 hours• Chair has 5 point base• Adjustable arm rests (or none)• Seat pan is comfortable • Easily adjustable while sitting• Appropriate height & depth of seat pan

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Monitor issues and glareprotect your eyes !

• Eye-to-screen distance at least 18 inches• Top of screen at eye level or slightly below• Don’t stare…blink frequently to lubricate

eyes• Use blinds to control outside light• Screen colors: dark letters on light

background (IBM blue)

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Work techniqueask yourself…

•Do you avoid leaning on the wrist rest while keying and mousing?

•Are you using a light touch to key?

•Are you holding your mouse loosely with your hand and fingers in a relaxed position?

•Do you let go of the mouse when not using it?

•Do you take 20 second breaks after every 20 minutes of keying?

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Work techniqueask yourself…

•Do you take eye breaks and look at a distance every 20 minutes?

•Do you blink while you look at the screen?

•Do you take stretch breaks throughout the day?

•Have you set up your work to encourage alternating sitting and standing throughout the day?

•Have you optimized your settings on your computer to make your work easier? (i.e. flicker rate, mouse speed, font size)

•Do you know how to adjust your keyboard tray and chair?

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Laptopsa few words…

Harder on eyes and neck• Smaller screens• Lower quality displays• Lower viewing angleHarder on wrists on arms• Narrow keyboard• Awkward posturesHarder on back• Carrying can strain back

Risk Reduction Measures• External keyboards• Docking stations• Practice good posture on road

Risk Factors

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Watch those deadlines!tension and stress - ask yourself…

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Some final wordsLet’s think about it…

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Back Safety & Ergonomics isn’t just a work thing!

The big picture…

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Ergonomics isn’t just a work thing! think “physics & leverage” working around home…

• Washing dishes, pots & pans• Carrying and loading groceries• Picking up and carrying kids• Walking the dog• Yard work

– Raking, shoveling, sweeping

– Lawn mowing, snow removal

– Wheel barrels

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Ergonomics isn’t just a work thing! think of driving your car…

• Elbow resting on door, center console• Wrist over steering wheel• Buttock and back pain

• Posture• Nerve and tissue compression

• Position of legs while driving• Muscle strain: hamstring tightness• Decreased circulation

• Upper neck/back tension and pain• Muscle strain:upper trapezius• Stress reactions, trigger points

• Eye strain• Glare• Dehydration

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Ergonomics isn’t just a work thing! think of sleeping in your bed…

• Neck posture• Shoulder and arm posture• Wrist posture• Knee and hip posture• Back posture

For long periods of time: static and awkward positions, decreased circulation, increased compression!

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Ergonomics…there is no magic solution…

we are all unique in certain ways

• Age

• Gender

• Anthropometrics – Body Size & Shape

– Equipment accommodates 5th% female to 95th% male

• Skill Level

• General Health and Condition

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QUESTIONS?

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Back Injury…

From an Ergonomic View

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Common Back Disorders

• General joint stiffness• Acute strains and sprains• Degenerative disk disease• Bulging disc• Herniated disc• Osteoarthritis

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Anatomy Review…the spine

• Bones

• Joints

• Discs

• Muscles and ligaments

• Nerves

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Anatomy Review…the curves of the spine

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• Poor Body Mechanics

• Stressful Living & Working

• Loss of Flexibility

• Loss of Strength

Leading Causes of Back Problems

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Another cause of back problems…accidents

It is also possible to injure your back due to accidents.

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How do we take care of our back?

• Body Mechanics

• Proper Lifting Techniques

• Exercise

• Stretching

• Improved postures

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“It’s not how much you lift or move, but the way you do it”!

1) Push vs. Pull2) Keep Work Within “Strike Zone”3) Keep Load Close To Body4) Use Abdominal Bracing5) Pivot with Feet - Avoid Twisting6) Team Work vs. Mule Work

Body Mechanics

General Rules:

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Power Position:• Wide base of support• Feet shoulder width apart• Back straight• Head and shoulders up• Bend at hips and knees - NOT BACK!• Keep load close to body• Tighten stomach muscles• Use leg, hip and buttock muscles• Breathe out with lift

Proper Lifting Technique

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QUESTIONS?