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Office Ergonomics Office Ergonomics Train the TrainerTrain the Trainer
Presented By:Presented By:
Steve Steve GrimmettGrimmettErgonomic ConsultantErgonomic Consultant
The Evolution of Human’s?The Evolution of Human’s?
AgendaAgenda
• Introduction to Ergonomics• Form and Function of the Human
Body• Ergonomic Issues in the Office• Ergonomic Solutions• Assessing Office Ergonomics
ObjectivesObjectives
• To learn what causes discomfort when working on a computer workstation
• To learn how to correctly setup a computer workstation
• To understand how to prevent and manage discomfort through ergonomic changes
Defining ErgonomicsDefining Ergonomics
• Ergonomics helps us to understand how to work safely and comfortably
• Ergonomics helps to determine the best tools, equipment & workstations to use
History of ErgonomicsHistory of Ergonomics• The term ergonomics is derived from
the Greek words ergon [work]
and nomos [natural laws]
• In the 5th century BC, Hippocrates described how a surgeon’s workplace should be designed, and how the tools should be arranged.
The Science of ErgonomicsThe Science of Ergonomics
• Ergonomics is the scientific discipline concerned with the understanding of interactions among humans and other elements of a system, and the profession that applies theory, principles, data and methods to design in order to optimize human well-being and overall system performance.
ErgonomicsErgonomics
• Ergonomics is concerned with the ‘fit’ between people and their technological tools and environments. It takes account of the user's capabilities and limitations in seeking to ensure that tasks, equipment, information and the environment suit each user.
Goal of ErgonomicsGoal of Ergonomics
• Ergonomics is employed to fulfill the two goals of health and productivity.
• It is relevant in the design of such things as safe furniture and easy-to-use interfaces to machines.
Computer use trendsComputer use trends
• In 2009, 80% of Canadians 16 or older used a computer for personal reasons, up from 73% in 2007.
• In Victoria, 86% of individuals 16 or older use a computer for personal reasons.
RegulationsRegulations
• Workers Compensation Act part 4.46-4.53 apply to ergonomics
• Simply, the regulations require an employer to identify, assess, and control factors in the workplace that may expose workers to risk of musculoskeletal injury.
Form and Function of the
Human Body
Anatomy Anatomy -- The SpineThe Spine Anatomy Anatomy -- Spinal DiscSpinal Disc
Anatomy Anatomy -- ForearmForearmThe Carpal TunnelThe Carpal Tunnel
• Left wrist showing the carpal tunnel
• A passage for finger tendons and the median nerve
• Carpal Tunnel Syndrome
The Eye & its MusclesThe Eye & its Muscles Neutral PostureNeutral Posture
• The posture when the joints are not bent and the spine is aligned and not twisted
Biomechanics of the WristBiomechanics of the Wrist Biomechanics of the ShoulderBiomechanics of the Shoulder
Biomechanics of the NeckBiomechanics of the Neck Biomechanics of the BackBiomechanics of the Back
IntraIntra--discal pressure, posture discal pressure, posture and potential for injuryand potential for injury
Increased disc compression
Defining Musculoskeletal Defining Musculoskeletal InjuriesInjuries
• MSI or Musculoskeletal Injury includes injury to the bone, ligament, tendon, joint’s soft tissues, muscle, veins and arteries as well as nerves
MSI PrevalenceMSI Prevalence
• 7% of population will be affected with a MSI at any given time
• Using a computer 15 hrs/more per week increased the risk of MSI
• Recent surveys show that up to 44% of office workers will experience hand, arm, shoulder and neck symptoms each year.
MSI MSI -- Not all Injuries are Not all Injuries are caused by the workplacecaused by the workplace
• If you tend not to be active after work - “Couch Potato Syndrome” you are at greater risk
• Poor body mechanics with activity at home & Sports
• Strong link between fitness and risk for MSI
Common Office InjuriesCommon Office Injuries
• Tendonitis• Tenosynovitis• Muscle strain• Carpal Tunnel Syndrome
How to identify injuryHow to identify injury
• Pain / Discomfort• Redness• Swelling• Decreased strength and movement• Decreased effeciency• Increased breaks or sick days
Low back painLow back pain• Very common: 9/10 people will have it
at some point in our lives• Increased risk of low back pain with
heavy lifting OR prolonged sitting/standing
• Sitters should move around, take microbreaks, stretch, get up
• Chairs should have good low back support
Ergonomic Ergonomic HazardsHazards
1. Posture
Sitting and standing postures
All the joints of the body
Ergonomic Ergonomic HazardsHazards
2. Force
Examples• lifting a box of paper • too much force when you
hit the keys on the keyboard
Ergonomic Ergonomic HazardsHazards
3. Repetition
• Data entry• Word processing• Mousework
Ergonomic Ergonomic HazardsHazards
4. Contact Stress
Examples• wrist & forearm• back of the legs• pressure at
laptop edge
Ergonomic HazardsErgonomic Hazards
5. Static Postures
• A posture held for a long time may result in fatigue or injury over time
Office LightingOffice Lighting
• Inadequate lighting can cause visual discomfort and fatigue
• Computer use requires less light than “pen and paper”
• Too much light can make computer screens difficult to view.
• Compromise – reduce overhead lighting, and add task lighting.
GlareGlare
• Glare is when light level is higher than the eye has adapted to.
• Usually results from light reflecting off computer monitors, desk surfaces, or other shiny, polished objects.
• Light sources that are behind or above computer monitor may cause glare
Practical ways to reduce glarePractical ways to reduce glare
• Position computer monitor between overhead lights, not directly underneath
• Position computer monitor at right angle to window (ie, do not face or have back to window)
• Decrease overhead light levels• Tilt computer monitor slightly
downward• Use blinds on windows
Workstation LayoutWorkstation Layout Ergonomic SeatingErgonomic Seating
• See handout on ergonomic task chairs
• Review features
Computer Workstation Setup
Where do I start?
Understanding anthropometryUnderstanding anthropometry
• Human measurements such as height, arm length, thigh length
• KEY CONCEPT: Everyone has different anthropometry
Office Furniture DesignOffice Furniture Design
• With few exceptions, office furniture is developed for the AVERAGE person.
• Shortest person in the world is 29.5” tall, and the tallest person is 107.5” (almost 9 feet)
• As a result, office furniture rarely fits a person without some modifications
Organizing Work FlowOrganizing Work Flow
• Understand what the core job tasks are
• Understand how the worker completes job tasks
• Make no assumptions – you might complete tasks in different orders.
Proper Workstation Set up Proper Workstation Set up –– seated workseated work
How can these be adjusted?How can these be adjusted?
• Desk• Keyboard• Mouse• Monitor• Chair
KeyboardKeyboard
• The keyboard should rest flat • Wrist should be neutral• Do not rest wrist/palm on edge• Desk or keyboard tray?• Wrist rest?
MouseMouse
• Same surface as keyboard
• Avoid reaching while using
• Wrong
• Right Wrong
MouseMouse
• Consider proper working postures –NEUTRAL all joints
ChairChair
• Adjust chair height to allow– Shoulders to be relaxed– Elbows bent at 90 degrees– Wrists in neutral– Hips bent at approximately 90 degrees
• Seat should not compress backs of knees
ChairChair
• Allow 2-3 fingers space between backs of knees and edge of seat
Foot RestFoot Rest
• Feet should rest flat on the floor• Can use an old phone book
• Poor
MonitorMonitor
• Lower or raise depending upon chair height
• Top of screen at eye-level• Optimal line of sight angle is ~15
degrees• Viewing distance should be about
arms length• Bifocal/trifocal wearers?
PhonePhone
• Avoid cradling phone
• Hold phone in non-dominant hand
Incorrect
Notebook and laptop Notebook and laptop ComputersComputers
• Potential problems
– Inappropriate placement causing neck or upper extremity fatigue
– Display size– Smaller keys and closer spacing
The LaptopThe Laptop
• Consider having external mouse, keyboard, and monitor if use > 34% of day
• Proper use at home and hotels or offsite with clients
SolutionsSolutions
• Plug regular size keyboard and mouse into laptop
• Use a computer docking station• Frequent micro breaks for
stretching and posture changes
What is wrong with this set What is wrong with this set up?up?
What is wrong with this set What is wrong with this set up?up?
Retrofitting AccessoriesRetrofitting Accessories
• The sky is the limit when it comes to retrofitting.
• Always choose the simplest way possible to accomplish your goal
Micro Breaks & Task VarietyMicro Breaks & Task Variety
• Intermittently perform other tasks• Postural breaks• Micro stretch breaks
• Benefits: reduces sustained postures and fatigue
Stretching BenefitsStretching Benefits
• Stretching a muscle through the day:
• increases blood flow and oxygen supply
• warms up the soft tissues
Basic Stretching GuidelinesBasic Stretching Guidelines
•• Never bounce Never bounce –– move slowly and hold move slowly and hold 55--10 seconds10 seconds
•• Repeat a stretch 2Repeat a stretch 2--3 times3 times
Basic Stretching GuidelinesBasic Stretching Guidelines
•• Stretch 3Stretch 3--5 times per day5 times per day•• Stop stretches that cause abnormal Stop stretches that cause abnormal
discomfortdiscomfort•• Breathe slowly and evenly when stretchingBreathe slowly and evenly when stretching•• Consult your health professional if you Consult your health professional if you
experience symptoms which do not experience symptoms which do not resolveresolve