All we KnowButHow many we are AWARE?

Khondoker Shafiqul Islam UllashAssistant Manager (Operation)RFL-RPL (Shine-Bathware)Email: rfl936@prangroup.comMobile: 01924-601330

Arifur RahmanTrainee EngineerHIP-RFL-RPL EHSEmail: rflprod103@hal.prangroup.comMobile: 0173116988

Office Ergonomics

Ergonomics? ERGO=“work”

NOMICS=“rules” or “laws”

Ergonomics literally means “the laws of work”

Why do we care about Ergonomics?

Employee Turnover OSHA(occupational safety and health act) Quality Absenteeism Injured Workers Increase Productivity Insurance Costs

Did you know? How do we killing our physical strength Day by

Day by doing work in wrong ergonomic way?

What Will the Pain Be Like?

Tightness

Wrist Pain

Neck pain

Shoulder Pain

Soreness

Elbow Pain

Back pain

Office Ergonomics

Most we are working in computer in wrong way

Some common scenario

Office Ergonomics

Office of Horrors

What to do for reduce ergonomic injuries ??

PREVENT, PREVENT, PREVENT !!!

a) Warm up & stretch before activities that are repetitive, static or prolonged

b) Take frequent breaks from ANY sustained posture every 20-30 minutes

c) Respect pain- positions or stop painful activityd) Recognize early signs of inflammatory process & comply early

Ideal Office

Computer Workstation:Elbows and Wrists

• Elbows relaxed and close to the body

• Elbows not extended forward or backward

• Wrists in a straight line with lower arms

• Hands not flexed up or down, or bent inward or outward

Computer Workstation:Legs and Feet

• Knees bent about 90 degrees

• Thighs parallel to floor

• Chair at a comfortable height

• Obstructions removed

• Feet flat on the floor or on a footrest

• Comfortable• Slightly wider

than hips/thighs• Proper length• Adjustable height• Adjustable tilt

Chair Adjustments:Seat Surface

Chair Adjustments:Back and Arms

Image Credit: Ergogenesis, LLC

• Backrest with adjustable angle and lumbar support

• Armrest broad and cushioned to support shoulders, elbows, and wrists

• Armrests independently adjustable in height and side to side

Computer Monitor• Directly in front of you• Arm’s length away• Proper height so head is level• Documents placed close to monitor

50cm

15-30 degree

Neutral Keyboard Position

• Elbows close to body and bent about 90 degrees

• Wrists flat and in line with forearms

• Hands not angled up/down or turned in/out

• No wristrest when typing

• Control mouse movement from the elbow

• Keep wrist straight in neutral position

• Position the mouse properly

• Switch mouse to other side if you feel stress

Using a Mouse

Using a Laptop•Occasional users

▫Sacrifice neck posture rather than wrist posture

▫Sit back in a comfortable chair and adjust laptop

•Full-time users▫Position screen like workstation monitor▫Use separate keyboard and mouse

At a Glance

Simple Exercises for the office• One of the biggest injury risk factors is static posture.

• Try to spend at least 5 minutes every hour away from your computer.• Remember to ONLY stretch to the point of mild tension.• Try to incorporate the stretches into your daily routine.• This slide provides some illustrations of simple active stretches to

perform at the office.

Hand Exercises• Tightly clench your hand into a fist and release, fanning out the fingers.

Repeat 3 times

Back and Shoulder Exercises•Stand up straight, place your right hand on

your left shoulder and move your head back gently. Do the same thing for the right shoulder

Head and Neck Exercises

• Move head sideways from left to right and back to left

• Move head backwards and then forward

Computer and Desk Stretches …• Sitting at a computer for long periods often cause neck and

shoulder stiffness and occasionally lower back pain. Do these stretches every hour or so throughout the day or whenever you feel still. Also be sure to get up and walk around the office whenever you think of it. You’ll feel better.

… Computer and Desk Stretches …

… Computer and Desk Stretches

Improve comfort Decrease fatigueEnhance job satisfactionIncrease productivityExtend work lifeProtect enjoyment of many life activities

Additional Benefits:

Who Doesn’t want a SAFER work Station&

keep own-self Healthy