KCMSD Risk Management Department Office Ergonomics Adjusting Your Workstation to Fit Your Body.

KCMSD Risk Management DepartmentKCMSD Risk Management Department

Office ErgonomicsOffice Ergonomics

Adjusting Your Workstation Adjusting Your Workstation to Fit Your Bodyto Fit Your Body

KCMSD Risk Management DepartmentKCMSD Risk Management Department

What is Ergonomics?What is Ergonomics?

ERGO=ERGO=“work”“work”

NOMICS=NOMICS=“rules” or “laws”“rules” or “laws”

Ergonomics literally Ergonomics literally

means “the laws of work”means “the laws of work”

KCMSD Risk Management DepartmentKCMSD Risk Management Department

What is Ergonomics?What is Ergonomics?

OSHA defines ergonomics as the OSHA defines ergonomics as the science of “designing the job to fit science of “designing the job to fit the worker, instead of forcing the the worker, instead of forcing the worker to fit the job.”worker to fit the job.”

KCMSD Risk Management DepartmentKCMSD Risk Management Department

What is Ergonomics?What is Ergonomics?

Ideally, ergonomics Ideally, ergonomics – Makes the job safer by preventing injury Makes the job safer by preventing injury

and illnessand illness– Makes the job easier by adjusting the job Makes the job easier by adjusting the job

to the workerto the worker– Makes the job more pleasant by reducing Makes the job more pleasant by reducing

physical and mental stressphysical and mental stress– Saves money $$$Saves money $$$

KCMSD Risk Management DepartmentKCMSD Risk Management Department

Ergonomic FactorsErgonomic Factors

Two Categories of Ergonomic FactorsTwo Categories of Ergonomic Factors

1.1.EnvironmentalEnvironmental

2.2.PhysicalPhysical

KCMSD Risk Management DepartmentKCMSD Risk Management Department

Environmental FactorsEnvironmental Factors

Environmental factors may affect:Environmental factors may affect:– HearingHearing– VisionVision– General comfort and healthGeneral comfort and health

KCMSD Risk Management DepartmentKCMSD Risk Management Department

Environmental FactorsEnvironmental Factors

Some examples of ergonomic Some examples of ergonomic environmental problems are:environmental problems are:– Sick Building SyndromeSick Building Syndrome– Excessive noiseExcessive noise– Improper lightingImproper lighting– Temperature extremesTemperature extremes

KCMSD Risk Management DepartmentKCMSD Risk Management Department

Environmental FactorsEnvironmental Factors

What are some of the What are some of the environmental factors that environmental factors that

might effect your work might effect your work area?area?

KCMSD Risk Management DepartmentKCMSD Risk Management Department

Physical StressorsPhysical Stressors

Physical stressors place pressure or Physical stressors place pressure or stress on parts of the body:stress on parts of the body:

– Joints, muscles, nerves, tendons, bonesJoints, muscles, nerves, tendons, bones

Sometimes these injuries are referred to Sometimes these injuries are referred to as as “Cumulative Trauma Disorders”“Cumulative Trauma Disorders”

(CTDs”) or (CTDs”) or “Repetitive Strain Injuries”(RSIs)“Repetitive Strain Injuries”(RSIs)

KCMSD Risk Management DepartmentKCMSD Risk Management Department

Cumulative Trauma Disorders Cumulative Trauma Disorders (CTDs)(CTDs)

CCumulative = occurring gradually over umulative = occurring gradually over a period of weeks, months, or yearsa period of weeks, months, or years

TTrauma = bodily injury to nerves, rauma = bodily injury to nerves, tissues, tendons, or jointstissues, tendons, or joints

DDisorders = physical ailments or isorders = physical ailments or abnormal conditionsabnormal conditions

KCMSD Risk Management DepartmentKCMSD Risk Management Department

Cumulative Trauma DisordersCumulative Trauma Disorders

Examples of Cumulative Trauma Examples of Cumulative Trauma Disorders include:Disorders include:Carpal Tunnel SyndromeCarpal Tunnel SyndromeEpicondylitisEpicondylitisTenosynovitisTenosynovitisBursitisBursitis

KCMSD Risk Management DepartmentKCMSD Risk Management Department

Risk FactorsRisk Factors The main risk factors for office-related The main risk factors for office-related

CTDs are:CTDs are:RepetitionRepetitionAwkward positions or posture Awkward positions or posture Excessive pressure or forceExcessive pressure or force

Another risk factor for CTDs would be:Another risk factor for CTDs would be:VibrationVibration

KCMSD Risk Management DepartmentKCMSD Risk Management Department

Risk Factors: RepetitionRisk Factors: Repetition

The majority of CTDs are caused by The majority of CTDs are caused by repetitive motions that would not result repetitive motions that would not result in injury if only performed once.in injury if only performed once.Thousands of keystrokes typingThousands of keystrokes typingHours of filing, day after dayHours of filing, day after dayStamping dozens of papersStamping dozens of papersFrequent liftingFrequent liftingRepeated motions with computer mouseRepeated motions with computer mouse

KCMSD Risk Management DepartmentKCMSD Risk Management Department

Risk Factors: Risk Factors: Awkward PositionsAwkward Positions

Leaning forward at your deskLeaning forward at your desk

Typing with wrists at an odd angleTyping with wrists at an odd angle

Raising shoulders while typingRaising shoulders while typing

Reaching to use mouseReaching to use mouse

Twisting neck to look at monitor or phoneTwisting neck to look at monitor or phone

Lifting objects from below waist or above Lifting objects from below waist or above shouldersshoulders

KCMSD Risk Management DepartmentKCMSD Risk Management Department

Risk Factors: Excessive ForceRisk Factors: Excessive Force

Typing with too much force or Typing with too much force or “pounding” the keys“pounding” the keys

Stamping Stamping

Lifting heavy boxes of paper or Lifting heavy boxes of paper or carrying office equipmentcarrying office equipment

Using improper gripUsing improper grip

KCMSD Risk Management DepartmentKCMSD Risk Management Department

But the good news is....But the good news is....

There are simple ways to help There are simple ways to help yourself!yourself!

KCMSD Risk Management DepartmentKCMSD Risk Management Department

Prevention StrategiesPrevention Strategies

The elbows should be at a The elbows should be at a comfortable angle while "hanging" comfortable angle while "hanging" at the sides from the shoulders. at the sides from the shoulders. The shoulders should remain The shoulders should remain relaxed in a lowered position while relaxed in a lowered position while typing.typing.

KCMSD Risk Management DepartmentKCMSD Risk Management Department

Prevention StrategiesPrevention Strategies

Avoid leaning forward at your deskAvoid leaning forward at your desk

– Maintain natural “s” curve of your Maintain natural “s” curve of your spinespine

– Support lower backSupport lower back

– Keep feet supported on floor or use a Keep feet supported on floor or use a foot restfoot rest

KCMSD Risk Management DepartmentKCMSD Risk Management Department

Prevention StrategiesPrevention Strategies

Avoid typing with wrists at an odd Avoid typing with wrists at an odd angles…angles…

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

KCMSD Risk Management DepartmentKCMSD Risk Management Department

Prevention StrategiesPrevention Strategies

The keyboard should be slightly The keyboard should be slightly lower than normal desk height. lower than normal desk height. If it is not low enough, try raising your chair If it is not low enough, try raising your chair

height. Prevent your legs from dangling by height. Prevent your legs from dangling by using a footrest.using a footrest.

Keep "home row" of keys at elbow Keep "home row" of keys at elbow level.level.

Adjust your chair!Adjust your chair!

KCMSD Risk Management DepartmentKCMSD Risk Management Department

Prevention StrategiesPrevention Strategies

Do not pound the keys. Use a light Do not pound the keys. Use a light touch.touch.

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

Position frequently used equipment so Position frequently used equipment so that you don’t have to reach for it.that you don’t have to reach for it.

KCMSD Risk Management DepartmentKCMSD Risk Management Department

Prevention StrategiesPrevention Strategies

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

Take lots of breaks to stretch and Take lots of breaks to stretch and relax.relax.

Hold the mouse lightly.Hold the mouse lightly.

Keep your hands and arms warm.Keep your hands and arms warm.

KCMSD Risk Management DepartmentKCMSD Risk Management Department

Prevention StrategiesPrevention Strategies

Pay attention to the signals your Pay attention to the signals your body provides you. body provides you.

If your neck hurts at work, examine If your neck hurts at work, examine your body position to try to figure out your body position to try to figure out what might be causing the soreness. what might be causing the soreness. Are you holding your neck at an Are you holding your neck at an awkward angle while you type or talk awkward angle while you type or talk on the phone?on the phone?

KCMSD Risk Management DepartmentKCMSD Risk Management Department

Prevention StrategiesPrevention Strategies

If you are experiencing symptoms of If you are experiencing symptoms of CTDs…CTDs…– Tingling or numbness in the hands or fingersTingling or numbness in the hands or fingers– Pain in fingers, hands wrists, or even shooting up Pain in fingers, hands wrists, or even shooting up

into the arms or forearms into the arms or forearms – Loss of strength or coordination in the hands Loss of strength or coordination in the hands

– Numbness or discomfort in the hands that wakes Numbness or discomfort in the hands that wakes

you up at night....you up at night.... SEE SEE A DOCTOR!A DOCTOR!

KCMSD Risk Management DepartmentKCMSD Risk Management Department

But What About Headaches?But What About Headaches?

Many office-related headaches are Many office-related headaches are caused by eyestrain.caused by eyestrain.

– Dry eyesDry eyes– Monitor glareMonitor glare– Tired/strained eye musclesTired/strained eye muscles

KCMSD Risk Management DepartmentKCMSD Risk Management Department

EyestrainEyestrain

Position monitor at a comfortable Position monitor at a comfortable distancedistance

Avoid glareAvoid glare

Adjust VDT brightness and contrastAdjust VDT brightness and contrast

Keep screen clear of dustKeep screen clear of dust

Look up and away every few minutes or Look up and away every few minutes or so!so!

KCMSD Risk Management DepartmentKCMSD Risk Management Department

Ergonomic ProductsErgonomic Products There are a variety of ergonomic There are a variety of ergonomic

products available on the market, products available on the market, including:including:– KeyboardsKeyboards– Wrist restsWrist rests– Mouse padsMouse pads– ChairsChairs– Adjustable desksAdjustable desks– Glare screensGlare screens

KCMSD Risk Management DepartmentKCMSD Risk Management Department

Additional Information...Additional Information...

OSU EHS’s Internet Web Site for OSU EHS’s Internet Web Site for Ergonomics:Ergonomics:

http://www.pp.okstate.edu/ehs/ergonomics.htmhttp://www.pp.okstate.edu/ehs/ergonomics.htm