Office Ergonomics Awareness

Christina RobertsonOffice of Risk Management and

Safety

Today’s Topics

Computer Workstation ErgonomicsRisk Factors

Types of InjuriesWorkstation Design

ExercisesBack Injury PreventionProper Lifting Techniques

Exercises

Ergonomics

The relationship of people to their tools, tasks, and environment

Tools are designed to fit the employee

Today’s discussion will focus solely on office tools, tasks, and environment

Buzz Words

Cumulative Trauma Disorders (CTDs) Repetitive Stress Injuries (RSIs) Repetitive Motion Injuries(RMIs) Problems of the muscles, tendons, or

nerves of the neck and upper limbs that are caused, precipitated, or aggravated by repeated movements or exertions of the body.

Key Concepts

Neutral Posture (GOOD) Defined as the position our

bodies take in the absence of gravity (e.g., in space)

Position in which repetitive stress injury is least likely to occur

Static Positions (BAD) Muscles become fatigued

when blood flow is reduced

Office-Related Risk Factors

RepetitionSustained static exertionsForceful exertionsLocalized contact stressesPosture

Common Injuries

Carpal Tunnel Syndrome When lining

around tendons is inflamed, there is less space for the nerve and it becomes compressed.

Common Injuries

Back pain Eyestrain Shoulder tension Headaches

Workstation Design

Chair Monitor Keyboard Mouse Desk

Chair

Choose one with maximum adjustments and simple controls Height Seat depth Seat angle Lumbar support Arm rests Tilt

Neutral Postures Include

SittingHead balanced

naturally over shoulders (not protruding in front of body)

Shoulders relaxed, not hunched

Forearms and thighs parallel to the floor, at a 90 angle to upper arms and lower legs

Chair

Adjust soFeet rest comfortably on the floor or are

supported by foot restLumbar region of the spine receives

support (don’t sit on the front edge of chair)

Backs of legs are supportedArmrests support shoulders and armsYou are comfortable

Monitor Positioning

Directly in front of body

About 18-30 inches away from body (arm’s length)

Top of monitor about eye level, or slightly below

Keyboard Trays

Keyboard tray with adjustability (swivels left and right, tilts forward and back, allows for mouse, extends to different heights and positions)

Position so wrists are in neutral posture

Neutral Postures Include

Wrist postureWrists straight, not bent or twisted

Keyboards

Several new styles of keyboards

Designed to promote neutral posture

Mouse

Should be at the same level and distance as the keyboard

New mouse designs (e.g., trackball) require less index finger work

Desk

Least flexible componentObtain accessories to make due

with existing furnishings If able to purchase new, look for

designs that will allow correct monitor, keyboard, and mouse positioning

Other Accessories

Wrist rest Should be

Used only during pauses, not during typing

Gel material should be resistant to permanent indentations

Other Accessories

Document holder Should be

Adjustable Mounted to

monitor

Other Accessories

Telephone Head Set Prevents neck

extension while cradling telephone with shoulder

Speaker Phone

Other Accessories

If you have trouble keeping your feet on the floor, try a foot rest.

“Could Be Better” Designs

“Could Be Better” Designs

“Could Be Better” Designs

Good Postures

Good Postures

“Could Be Better” Posture

“Could Be Better” Posture

Minimizing Static Positions

Change Positions Frequently Take breaks from repetitive tasks to

work with other equipment and muscleshttp://www.stressaway.com/http://www.nmia.com/ergoware/

software.htm Exercises

http://www.will-harris.com/yoga/rsi.html

Exercises

Should be done regularly (i.e., daily) to enhance strength and promote flexibility

Do not induce pain! If you have CTD or other injury,

seek medical attention before beginning exercises

Hand Squeezes

Place ball in palm of hand

Gently squeeze the ball, contracting muscles of forearm

Repeat 8-10 times Repeat with other

hand

Wrist Curls

Make a fist Slowly flex and

extend wrist Perform 8-10 times

Shoulder Presses

Stand in a pelvic tilt position

Slowly press shoulders backward

Slowly press shoulders forward

Repeat 8-10 times

Shoulder Rolls

Stand in a pelvic tilt position

Slowly roll shoulders backward 8-10 times

Repeat in the forward position

Shoulder Shrugs

Stand in a pelvic tilt position

Slowly bring shoulders toward ears in a shrugging motion

Slowly return to starting position

Repeat 8-10 times

Range of Motion

Stand in a pelvic tilt position

Raise arms to the side

Slowly circle arms forward

Repeat 8-10 times Repeat, circling arms

backward

Wrist Circles

Circle hands at the wrist 8-10 times

Repeat in the other direction

Prayer Stretches

Place hands together in a prayer position

Gently press hands together

Hold for 3-5 seconds Repeat 5 times

Opening and Closing Fingers

Gently extend fingers

Return hand to closed position

Repeat 8-10 times

Flexing and Extending Wrists

With hands in neutral position, slowly flex and extend wrist

Repeat 8-10 times

Back Injury Prevention

Back injuries are the most costly type of injury experienced by the A&M System

Correct lifting procedures and proper strengthening exercises can help prevent injury

Neutral Postures Include

Standing posture Keep your spinal column

aligned in its natural curves Prop one foot up on a stool to

reduce stress in your lower back

The Back

Is designed as support Protects the spinal cord Provides flexibility to rotate

and bend Is not meant to lift Injury is rarely caused by one

event

Proper Lifting Techniques

Lift the load mentally Is it big, bulky, or heavy Do I need help with it? Can I carry it in smaller

segments? How should I position

my body in relation to the weight?

Can I slide it instead of lifting? Push, don’t pull!

Proper Lifting Techniques

Check footing for a good surface and wide base of support

Bend knees, rather than back, to get close to the object

Tighten stomach muscles Lift using legs Keep the object close to the body Pivot Maintain the back’s natural curves Breathe

Improper Lifting Techniques

Do notLift from the floorTwist and liftLift with one hand (unbalanced)Lift loads across obstaclesLift while reaching or stretchingLift from an uncomfortable postureFight to recover a dropped objectHold your breath while lifting - GET HELP

Exercises for the Back

Poor flexibility in the low back and hamstring areas is a major reason that individuals develop low back pain

If the limited movement capability of the low back is diminished, the chances for injury are increased greatly.

Hamstring Stretch

Lie with feet flat on the floor

Gently bring one knee to chest (1)

Hold for 10-15 seconds Press heel toward the

ceiling until a gentle stretch is felt (2)

Hold for 10-15 seconds Repeat with other leg

Lower Back Stretch

Lie with feet flat on the floor

Gently bring one knee to chest

Hold for 10-15 seconds

Repeat with other leg

Repeat with both legs

Pelvic Tilts

Lie with feet flat on the floor

Contract abdominal muscles, pushing back to the floor

Hold for 3-5 seconds Repeat 8-10 times

Standing Pelvic Tilts

Stand with feet shoulder width apart, knees slightly bent

Contract the abdominal muscles, tilting the hips forward slightly

NOTE: This exercise is good to do while working

Abdominal Crunches

Lie with feet flat on the floor

Keep knees bent Raise shoulders off

the floor by contracting abdominal muscles (keeping lower back on floor)

Begin with one set of 8-10 repetitions

Shoulder Lifts

Lie face down with hands on chest

Keep head in line with spine by keeping eyes down

Lift shoulders off ground

Hold for count of 5 Repeat 5 times

Opposite Leg/Opposite Arm

Lie face down with hands above head (a pillow may be placed under the forehead)

Lift opposite leg and arm at the same time (keeping head down)

Hold for count of 5 Repeat 5 times

Conclusions

If you are experiencing symptoms of CTDs or RSIs, see your doctor

Take an active role in designing your workspace to prevent injuries

Strengthen and improve flexibility Put practices to work in office and

at home