office ergonomics: let's get comfortable · 2016. 8. 29. · 1 abc.afd.calpoly.edu abc 2016...
TRANSCRIPT
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ABC 2016 Fall Summit
Office Ergonomics: Let's Get Comfortable
September 7, 2016
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Agenda: Proper adjustment of your
workstation Chair
Monitor
Keyboard and mouse
Desk space
Common risk factors for discomfort
Sit/Stand Revolution- or is it?
Office Ergonomics
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Essential Chair Adjustments: Seat Height
Seat Depth
Backrest
Lumbar Support
Office Ergonomics
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Seat Height: Height adjusted so
that: Feet flat on the floor
Thighs are parallel to the floor
Footrest?
Essential Chair Adjustments
No
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Seat Pan Fully support your
thighs
Pressure distribution
2-3” between end of seat and back of knee
Essential Chair Adjustments
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Backrest Adjust tension to semi- recline
Minimizes spine load
Distributes load of the body to back rest
Essential Chair Adjustments
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Benefits of Reclining and Lumbar Support
Source: Andersson B.J.G., Ortengren R.: Lumbar disc pressure and myoelectric back muscle activity during sitting 2. Studies on an office chair. Scandinavian Journal of Rehabilitation Medicine 6: pp 115-121, 1974
Nor
mal
ized
Dis
c P
ress
ure
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Lumbar Support Fit the backrest
curvature to the small of the back
Essential Chair Adjustments
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Monitor Arm’s length away
Eyes level- within the top 2” of monitor
Centered at mid body
Office Ergonomics
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Keyboard Center with body
Maintain open angles
Negative tilt
No tabs up!
Office Ergonomics
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Keyboard Tray 1” off knees
Helps maintain open angles
Office Ergonomics
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Mouse Close to keyboard
Avoid pivoting at wrist
Avoid shoulder arm extension
Office Ergonomics
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A Healthy Workstation
Office Ergonomics
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Office Desks: 6’4”? this desk is made for you
Common Ergonomic Risk Factors
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Perching?
= 85% increase in lumbar disc pressure over standing relaxed
Reclining- distributes load to back rest= minimize
Common Ergonomic Risk Factors
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Not squaring up to your desk
Chair too high
May cause discomfort: thighs, hips, lower back
Common Ergonomic Risk Factors
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Contact Pressure may lead to discomfort in the wrist, hand, elbow, forearm, shoulder.
Office Ergonomics
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Contact Pressure Underside of wrists
Elbows
Common Ergonomic Risk Factors
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Retrain: This is a palm rest!
Common Ergonomic Risk Factors
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The Sit/Stand Revolution
Sit/Stand Desks
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Is standing better for you? Prolonged Sitting:
- Elevates spinal disc pressure
- Fat burning enzymes slow down
- Lower demand of circulatory system = slow down of heart activity and blood flow
Sit/Stand Desks
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Is standing better for you? Prolonged standing:
Causes pooling of the lower extremities
Linked to foot pain, varicose veins, static muscle fatigue
Is more tiring and can requires 20% more energy
Sit/Stand Desks
New research: Stand 10-15 minutes an hour
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What to look for in a sit/stand desk Ease of changing positions
Avoid awkward positions to stand, sit, or lift
Consider your seated position
Sit/Stand Desks
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Sit/Stand Desks
Be aware…
Power Zone
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Sit/Stand Desks
Be aware…
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Best practice- Vary your position throughout the day: Get up
Take mini breaks: 2 or 3 @ 30-45 sec./hour
Move the opposite of how you sit daily
Stretch
Move!
