Office Ergonomics Adjusting Your Workstation to Fit Your Body.

Office ErgonomicsOffice Ergonomics

Adjusting Your Workstation to Fit Your Body

What is Ergonomics?What is Ergonomics?

EERGO=“work”

NNOMICS=“rules” or “laws”

Ergonomics literally means “the laws of work”


OSHA defines ergonomics as

the science of “designing the

job to fit the worker, instead of

forcing the worker to fit the

job.”


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

and illness– Makes the job easier by adjusting the

job to the worker– Makes the job more pleasant by

reducing physical and mental stress– Saves money $$$

Ergonomic FactorsErgonomic Factors

Two Categories of Ergonomic Factors

1.Environmental

2.Physical

Environmental FactorsEnvironmental Factors

Environmental factors may affect:Environmental factors may affect:

– Hearing– Vision– General comfort and health


Some examples of ergonomic Some examples of ergonomic

environmental problems are:environmental problems are:

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


What are some of the What are some of the

environmental factors that environmental factors that

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

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 Sometimes these injuries are referred to as “Cumulative Trauma referred to as “Cumulative Trauma Disorders” (CTDs) or “Repetitive Disorders” (CTDs) or “Repetitive Strain Injuries” (RSIs)Strain Injuries” (RSIs)

Cumulative Trauma Cumulative Trauma Disorders (CTDs)Disorders (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

Cumulative Trauma Cumulative Trauma DisordersDisorders

Examples of Cumulative Trauma Examples of Cumulative Trauma Disorders include:Disorders include: Carpal Tunnel SyndromeCarpal Tunnel Syndrome EpicondylitisEpicondylitis TenosynovitisTenosynovitis BursitisBursitis

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

CTDs are:CTDs are: RepetitionRepetition Awkward 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

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 typing Hours of filing, day after dayHours of filing, day after day Stamping dozens of papersStamping dozens of papers Frequent liftingFrequent lifting Repeated motions with computer mouseRepeated motions with computer mouse

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

Risk Factors: Excessive Risk Factors: Excessive ForceForce

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

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

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

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.


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


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


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!


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.


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.


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

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


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!

But What About But What About Headaches?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

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!

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

Additional Information...Additional Information...

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

http://ehs.okstate.edu/ergonomics.htm

http://ehs.okstate.edu/ergonomics.htm

Office Ergonomics Adjusting Your Workstation to Fit Your Body.

Documents

physical slide

shoulders slide

body slide

health slide

sidetoside slide

computer mouse slide

improper grip slide

laws of work slide