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March 2020
John Owen, CSP, CIH
Assistant Vice President
Lead Risk Control Consultant
Alliant Risk Control Consulting Services
The
Work-related Repetitive Motion Injuries (RMIs) are among the most common ways workers are injured.
• These injuries happen because of the constant use and wear and tear on the same parts of the body.
• Often referred to as Cumulative Trauma Disorder(CTDs), Repetitive Strain Injuries (RSIs) or Musculoskeletal disorder (MSD’s).
If you find yourself doing a job task over and over, you should take adequate breaks from the repetitive motion. This means:
• Get up and move around (move your printer to a location where you have to get up.)
• During a break - roll your wrist and hands, this will help if you’ve been typing for a long time.
• Try to vary your tasks as much as possible so you aren’t in a position where you have to keep doing repetitive motions.
Term used to describe areas where objects or hard surfaces my place pressure on soft tissue. Some examples include:
• Resting your wrist on a sharp edge, such as, the desk surface.
• If the chair you are sitting in has a seat pan that pushes against the back of your knees you are experiencing a contact stress.
• If you have your armrests up too high there may be contact stress on your elbows.
• Not elevated or shrugged
• Arms below your shoulder.
• Elbows close to torso
• Support elbows
• Sitting upright with back supported by the chair.
• Lower lumbar support in the right spot.
• Feet flat on the floor.
• 90+ degree angles.
• Arms parallel to the ground.
• Elbows and wrists at same level.
Sitting like this is known as sitting in a “neutral position.” This position reduces the amount of stress on muscles.
Neutral Wrist Position
• Wrists and elbows are at the same height, parallel to the ground.
• No awkward postures such as typing with bent wrists.
• No upward, downward or side movements.
Avoid Non-Neutral Wrist Postures
• Bent Wrists
• Deviations
• No positive tilt
Monitor - 18-24 inches from your face. Slightly above eye level.Sit directly in front of monitor (is using 1 monitor).
Keyboard - Directly in front of monitor. Padded wrist rest.Use adjustable keyboard tray (that accommodates mousenext to keyboard) if needed.
Mouse - Same level as keyboard and next to keyboard.Placement so you’re not reaching.
Chair - Directly in front of keyboard, and inline with monitor.
Body Posture - Neutral positions, be cautious of awkward postures.
Accessories - Document holder, headset, calculators, etc... within easyreach
Seat height adjustable
Back adjustable up and down
Back tilt forward and back
Adjustable seat pan
Adjustable arms up and down
Proper fit for individual
5 casters for stability
1. Use a good chair If you do not have a good chair, add pillows/cushions, or
towels for back and leg support
2. Raise your chair (if elbows are not at keyboard height)
Use a pillow or cushions to raise yourself in chair seat if needed
3. Support your feet (if not flat on ground)
Use a phone book, box, or other stable material
1. Raise your monitor (if top is not slightly above eye level) Use printer paper reams, box or books (be sure they are
stable to prevent monitor from falling).
2. Use external keyboard and mouse It is essential that monitor is separated from keyboard/mouse
to avoid awkward head/neck or arm/wrist postures.
3. Avoid Contact Stress Use soft towels or other soft material as wrist/mouse rests.
Be sure thickness of material used is not taller than keyboard.
• Pay special attention to how you use as laptops can cause or accelerate problems
• Due to laptop design, using is often trade-off between poor neck/head posture and poor hand/wrist posture.
Poor Ergonomics Better Ergonomics
Laptop users tend to have the following ergonomic challenges
1. Tend to position the screen too low – resulting in awkward neck postures
2. Screens area small and can make it difficult to toggle between documents
3. The reach distance to the keyboard can be too far due to the laptops touchpad (mouse)
4. Using touchpad and laptop keyboard can require awkward hand and wrist postures
• Avoid postures where you have to maintain non-neutral positions.
• Avoid extreme positions of body parts/joints.
• If it doesn’t feel right, it’s probably not right.
• Maintain proper sitting postures.
Micro / Muscle-Breaks• Every 35-45 minutes• Get up and move around
Exercises• Hand stretches• Raise forearms• Arm extensions• Side bends
Alternate Tasks
Resources: see handouts
Additional Questions:
Questions/Comments
