31508715/0103 ©2001 Business & Legal Reports, Inc. BLRs Training Presentations Ergonomics and the Computer Workstation.

31508715/0103 ©2001 Business & Legal Reports, Inc.

BLR’s Training Presentations

Ergonomics and the Computer Workstation


Why Ergonomics?

1.8 million work-related MSDs each year

600,000 require time away from work to recover

Ergonomics prevents MSDs


What is Ergonomics?

Science of fitting the job to the worker

Reduces exposure to MSD risk factors

Involves engineering and administrative controls


Musculoskeletal Disorder (MSD)

Injury or disorder of the nervous system or soft tissue: Muscles Tendons Ligaments Joints Cartilage Blood vessels Nerves


Risk Factors

Repetition

Force

Awkward postures

Contact stress

Vibration


MSD Signs and Symptoms

You will feel pain or swelling in your: Hands Wrists Fingers Forearms Joints Elbows


MSD-Related Pain

Pain described as: Tightness Stiffness Discomfort Soreness Burning Tingling Coldness Numbness


Outward Signs of MSDs

Swelling or inflammation of joints

Vigorously shaking hands Urge to massage

hands, wrists, or arms Cradling arms


Common MSDs

Carpal Tunnel Syndrome

Tendinitis Tenosynovitis Thoracic Outlet

Syndrome De Quervain’s Disease Trigger Finger


MSDs Related to Risk Factors

Carpal Tunnel Syndrome—Repetition

Thoracic Outlet Syndrome—Posture

De Quervain’s Disease—Forceful grip

Trigger Finger—Contact stress


Report Symptoms Immediately

Report any MSD signs or symptoms immediately

Follow your company’s reporting procedures

Begin medical treatment early Alert your company to risk factors


Computer Workstation: Head and Shoulders

Head vertical and facing forward

Tilted head puts stress on neck and shoulders

Minimize head rotation Shoulders not raised

or hunched Arms tucked close to the body Avoid extended reaching


Computer Workstation: Elbows and Wrists

Elbows hanging comfortably below the shoulders

Not extended outward from the body

Not extended forward or backward of the shoulders

Wrists in a straight line with the lower arms Hands not flexed up or down Hands not bent inward or outward


Computer Workstation: Legs and Feet

Knees bent about 90 degrees Thighs parallel to the floor Chair at comfortable height Remove any obstructions

to your legs and feet

Feet flat on floor or footrest


Ergonomic Chair: Seat Surface

Comfortable Slightly wider

than hips/thighs Proper length Adjustable height Adjustable tilt


Ergonomic Chair: Back and Armrest

Backrest Angle adjustable Adjustable lumbar support Armrest Broad and cushioned Supports shoulders,

elbows and wrists Adjustable height and side-to-side


Computer Monitor

Directly in front of you

Arm’s length away Proper height

so that your head is level

Documents placed close to monitor


Neutral Keyboard Position

Elbows close to the body Wrists flat and in line

with the forearms Hands not angled

up/down or turned in/out No wrist rests when typing


Adjustable Keyboard

Height adjustable In a tilting

keyboard tray Detachable from the

computer monitor Keystroke pressure

comfortable for the user


Using a Mouse

Control mouse movement from your elbow

Wrist straight and neutral

Locate mouse properly Use symmetrically shaped and flat mouse


Using a Laptop Computer

Occasional users: Sit back in

comfortable chair Sacrifice neck posture

rather than wrist posture

Full-time users: Position screen like a normal

workstation monitor Use separate keyboard and mouse

like a normal workstation


Break Time

Rest break—Do a different task

Eye break—Look away and blink

Mini-break—Relax your hands


Hand, Wrist, and Shoulder Stretches

Hand—Finger extensions Wrist—Bend hands

up and down Wrist—Backwards stretch Shoulder—Shrug and

roll your shoulders Shoulder—Shoulder

blade pinch Shoulder—Overhead reach


Neck, Back, and Arm Stretches

Back/Arm—Hands behind head Back/Arm—Bend forward Back/Arm—Knee to chest Back/Arm—Back bend

Neck—Nod head Neck—Turn head Neck—Tilt head


Focus on Your Posture

Elbows at your side, forearms parallel to floor

Chair with good back support

Close to keyboard, avoid extending

Feet flat on floor or footrest Head and neck forward and straight Be comfortable and relaxed


Quiz

1. T or F The neutral position for elbows is about4 inches away from your body

2. T or F Resting your wrist on a wrist restpromotes good posture

3. T or F A short stretch break should be taken every 30–60 minutes

4. T or F Repetition and awkward posture are risk factors that contribute to MSDs

5. T or F In the neutral position, your feet should be tucked under your chair


Quiz (cont.)

6. T or F Ergonomics is the science of fitting the job to the worker

7. T or F Soreness, tingling, and numbness in your wrist or hands are all symptoms of an MSD

8. T or F Repetitive rotation of your head between your work and your computer results in good exercise and stretching

9. T or F Leaning forward to see the monitor contributes to poor posture

10. T or F A negative-tilt keyboard may help you maintain good wrist posture


Quiz Answers

1. False; the neutral position for your elbows is tucked close to your body

2. False; wrist rests often contribute to poor posture and put pressure on your carpal tunnel

3. True

4. True

5. False; your feet should be flat on the floor or on a footrest


Quiz Answers (cont.)

6. True

7. True

8. False; your work should be placed next to your monitor to prevent repetitive head rotation

9. True

10. True

31508715/0103 ©2001 Business & Legal Reports, Inc. BLRs Training Presentations Ergonomics and the Computer Workstation.

Documents

business legal reports

msds slide

monitor slide

outward slide

footrest slide

sidetoside slide

user slide

computer workstation