OSU Environmental Health and Safety Office Ergonomics Adjusting Your Workstation to Fit Your Body

OSU Environmental Health and SafetyOSU Environmental Health and Safety

Office Ergonomics

Adjusting Your Workstation to Fit Adjusting Your Workstation to Fit Your BodyYour Body


What is Ergonomics?

ERGO=ERGO=“work”“work”

Ergonomics literally Ergonomics literally means “the laws of means “the laws of work”work”

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


What is Ergonomics?

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


What is Ergonomics?

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

illnessillness– Makes the job easier by adjusting the job to the Makes the job easier by adjusting the job to the

workerworker– Makes the job more pleasant by reducing Makes the job more pleasant by reducing

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


Ergonomic Factors

Two Categories of Ergonomic FactorsTwo Categories of Ergonomic Factors

EnvironmentalEnvironmentalPhysicalPhysical


Environmental Factors

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



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



What are some of the environmental What are some of the environmental factors that might effect your work factors that might effect your work

area?area?


Physical Stressors

Physical stressors place pressure or stress Physical stressors place pressure or stress on parts of the body:on parts of the body:– Joints, muscles, nerves, tendons, bonesJoints, muscles, nerves, tendons, bones

These injuries are sometimes referred to as These injuries are sometimes referred to as “Cumulative Trauma Disorders”“Cumulative Trauma Disorders”

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

Injuries”(RSIs)Injuries”(RSIs)


Cumulative Trauma Disorders (CTDs)

Cumulative = occuring gradually over a Cumulative = occuring gradually over a period of weeks, months, or yearsperiod of weeks, months, or years

Trauma = bodily injury to nerves, tissues, Trauma = bodily injury to nerves, tissues, tendons, or jointstendons, or joints

Disorders = physical ailments or abnormal Disorders = physical ailments or abnormal conditionsconditions


Cumulative Trauma Disorders

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


Risk 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


Risk Factors: Repetition

The majority of CTDs are caused by The majority of CTDs are caused by repetitive motions that would not result in repetitive motions that would not result in injury if only performed once.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 mouseRepeated motions with mouse


Risk Factors: Awkward 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 Force

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

Stamping Stamping Lifting heavy boxes of paper or carrying Lifting heavy boxes of paper or carrying

office equipmentoffice equipment Using improper gripUsing improper grip


But the good news is....

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


Prevention Strategies

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



Avoid leaning forward at your deskAvoid leaning forward at your desk– Maintain natural “s” curve of your spineMaintain natural “s” curve of your spine– Support lower backSupport lower back– Keep feet supported on floor or foot restKeep feet supported on floor or foot rest



Avoid typing with wrists at an odd anglesAvoid typing with wrists at an odd angles– keep them in the neutral position, not bent up or keep them in the neutral position, not bent up or

down, or side to sidedown, or side to side



The keyboard should be slightly lower than The keyboard should be slightly lower than normal desk height. 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 level.Keep "home row" of keys at elbow level. Adjust your chair!Adjust your chair!



Do not pound the keys. Use a light touch.Do not pound the keys. Use a light 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 that Position frequently used equipment so that you don’t have to reach for it.you don’t have to reach for it.



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

Take lots of breaks to stretch and relax.Take lots of breaks to stretch and 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 body If your neck hurts at work, examine your body

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



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

up into the arms or forearms up 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 Numbness or discomfort in the hands that

wakes you up at night....wakes you up at night....

SEE A DOCTOR!SEE A DOCTOR!


But What About Headaches?

Many office related headaches are caused Many office related headaches are caused by eyestrain.by eyestrain.– Dry eyesDry eyes– Monitor glareMonitor glare– Tired/strained eye musclesTired/strained eye muscles


Eyestrain Position monitor at a comfortable distancePosition monitor at a comfortable distance 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 so!Look up and away every few minutes or so!


Ergonomic Products

There are a variety of ergonomic products There are a variety of ergonomic products available on the market, including:available on the market, including:– KeyboardsKeyboards– Wrist restsWrist rests– Mouse padsMouse pads– ChairsChairs– Adjustable desksAdjustable desks– Glare screensGlare screens


Additional Information...

OSU EHS’s Internet Web Site:OSU EHS’s Internet Web Site:– http://www.pp.okstate.edu/ehs/ergonomics.htmhttp://www.pp.okstate.edu/ehs/ergonomics.htm

Documents

OSU Environmental Health and Safety Office Ergonomics Adjusting Your Workstation to Fit Your Body