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