Group ergonomicsguide

Ergonomics Training Module

To help with the aches and pains of sitting on your butt all day!

Ergonomics…Say What?!

• Ergonomics is a term that we see and hear quite often. There are ergonomic keyboards, mice, shovels, chairs, and many other tools; however, no one really ever explains what the term, “Ergonomic”, means…

• According to the CDC (Center for Disease Control and Prevention), “Ergonomics is the scientific study of people at work.” The CDC also defines the goal of ergonomics to be reducing stress and eliminating injuries or disorders related to the type of work one performs.

Ergonomics – By the Numbers

•On average, 95% of an office workers' day is spent sitting in front of the computer.

•Musculoskeletal injuries resulting from poor workplace ergonomics account for 34% of all lost workday injuries and illnesses.

•Carpal tunnel syndrome accounts for 15% of all workplace injuries.

•42% of carpal tunnel cases result in more than 30 days away from work.

•Office ergonomics done right can increase productivity on average by 11%

•On average, an amount of $22,500 in direct costs will be saved for each WMSD that is prevented.

•Ergonomic related injuries account for $20 Billion worker’s compensation costs each year.

Stay Safe, Stay Productive – Protect Yourself Against Common Workplace Injuries!

Stretching at its BEST!

Chest Stretch Shoulder ShrugsBring arms behind body, and either

clasp hands or hold a resistance band between hands to stretch the chest.

Lift shoulders up near ears, and squeeze them. Hold 1-2 seconds, and roll them back while relaxing down.

Spinal Twist Upper Back StretchSeated with feet flat, tighten abs and twist the midsection one direction then the other. Keep a comfort level, back straight, and hips square.

Hold 10-30 seconds on each side.

Stretching at its BEST!

Stretch arms out. Rotate palms to face away from one another. Cross arms to press palms

together, contract abs, round back, reach away, and relax head. Hold 10-30 seconds.

Neck Stretch Torso Stretch

Stretching at its BEST!

Seated in chair, grab the chair side with the right hand and pull gently while tilting head

the opposite direction. Hold for 10-30 seconds and repeat with the opposite side.

Seated, lace fingers and stretch arms up. Inhale deeply during stretch, and exhale and open arms on way down. Repeat 8-10 times.

• It is a good idea to take some time to stretch once every hour throughout the day. Stretching can help reduce tension and can also increase flexibility! For more some extra stretches, click the following link: Best Stretches for Office Workers

• Also, there is a great app for your smart device called office yoga. This app is available on both iOS and Android, and it is designed with office workers in mind. Check it out!

Stretching at its BEST!

Proper WorkstationArrangement

A Checklist for Success – Can You Answer Yes?

Yes No

1 Is the workstation adjusted so that your wrist is in a neutral position, i.e., not bent up or down?

2 If documents are referred to, is there an adequate document holder?

3 If telephone duties are performed, is a headset, phone rest, or speakerphone used?

4 Are your most frequently used items within easy reach?

5 Is the top of your monitor parallel to your eyes?

6 Is your monitor screen placed in such a way that light from windows and overhead lighting does not cause glare? If not, are glare screens used?

A Checklist for Success – Can You Answer Yes?

Yes No

7 Are you able to operate the pointing device without extended, long duration, or repetitive reaching?

8 Is your pointing device (e.g. mouse) on the same plane as the keyboard and in a comfortable position?

9 Is the seat height adjustable so that the entire sole of your foot rests on the floor or footrest, and the back of the knee is slightly higher than the seat of the chair?

10 Does your chair have five or more legs?

11 Are the lighting levels in your workspace comfortable?

12 Is your workspace free from excessive heat, cold, vibration, and noise?

13 Do you take short breaks while key-stroking?

Incorrect Ergonomics and the Potential Consequences

Incorrect form can lead to short term discomfort or long term disorders. The following information explains the potential risks of bad form. Know what to avoid and the early and late warning signs.

Incorrect Ergonomics and the Potential Consequences

Head Discomfort and Eye Strain

There are several things that can lead to head discomfort and eye strain including:• A monitor positioned either too low or too

close to the body.• A glare or reflection on a screen.• Inadequate or too much lighting.• Working without resting your eyes.

Neck Tension

Neck tension can be related to issues with the neck and shoulders including:• Cradling a phone between your head and

shoulders• Leaning forward to view the screen• Having documents too low or far to the side• Having the mouse too high or out of reach• Having a chair that is too high, low, or away

from the keyboard

Lower Back Pain

There are numerous causes of lower back pain including:• A chair that doesn’t have the proper lumbar

support or isn’t adjusted properly.• You are slouching and do not maintaining

good posture.• You lean forward to look at the screen

Lower Body Discomfort

There are numerous items that trigger discomfort to the hips, legs, knees and feet including:• CPU under the desk forcing awkward leg

positions.• Padding in the seat that is too firm or too deep.• Chair that is too low or high.• Sitting too long without taking a break.

Harmful, Long Term Conditions

Long-term ergonomically incorrect positioning can lead to some very painful musculoskeletal disorders.

• Carpal Tunnel Syndrome: Excessive pressure on the nerve in the wrist.

• Tendinitis: Inflammation or irritation of the tendon.• Rotator Cuff Injury: An issue with the shoulder.• Epicondylitis: An issue with the elbow.• Trigger Finger: Finger gets stuck in a bent position.• Muscle Strains• Lower Back Issues

Warning Signs

There are some signs to look for when you are not ergonomically positioned.

Early signs: Late signs:

• Aches• Burning muscles• Fatigue• Soreness,• Stiffness

• Pain• Coldness• Odd annoying sensation• Awareness that one hand

feels different than the other

• Hypersensitivity• Numbness• Tingling

Conclusion

• Ergonomics is the science of fitting workplace conditions and job demands to the capabilities of the working population. This is achieved through the evaluation and design of workplaces, environments, job tasks, equipment, and processes in relationship to human capabilities and interactions in the workplace.

• Ergonomics in the workplace is crucial for job efficiency and productivity, workplace health, reducing the risk of developing repetitive stress injuries, and keeping company morale high.

References (please visit for more information)

• Causes of Discomfort. (n.d.). Retrieved September 25, 2014, from Healthy Computing: http://healthycomputing.com

• Ergonomics and Musculoskeletal Disorders. (n.d.). Retrieved September 25, 2014, from Centers for Disease Control & Prevention: http://www.cdc.gov/niosh/topics/ergonomics/

• Hazelwood, G. (2012, 11 16). 12 Yoga Apps to Become a Better Yogi. Retrieved September 25, 2014, from Huffington Post: http://www.huffingtonpost.com/2012/11/14/best-yoga-apps_n_2132795.html

• Safety and Work Topics: Ergonomics. (n.d.). Retrieved September 25, 2014, from OSHA: https://www.osha.gov/SLTC/ergonomics/index.html

• Waehner, P. (n.d.). Best Stretches for Office Workers. Retrieved September 25, 2014, from About.com Exercise: http://exercise.about.com/od/flexibilityworkouts/tp/officestretches.htm

• Working and Living Pain-free. (n.d.). Retrieved September 25, 2014, from Working Well: http://www.working-well.org

• Workplace Ergonomics Reference Guide, 2nd Edition. (n.d.). Retrieved September 25, 2014, from Computer/Electronic Accommodations Program: www.cap.mil