1. LGC Shadow Title Master.pot
Workplace Ergonomics

2. Presentation Objectives participants will be able to...
Understand basic concepts of ergonomics
Identify common musculoskeletal injury risks
Learn strategies to decrease MSD injury risks
Address questions on ergonomics and back safety

3. Ergonomics “Study of Work”
“The science of fitting the job to the worker”
“ergo” = work
“nomics” = study of

4. What are the physical demands of your job…
Have class participants name the physical demands of their jobs & list them on flip chart.
Examples: sitting, reaching, driving, lifting, standing, typing, phone, computer work, filing, vibrating tools.
Focus on participant jobs.

5. Job Risk Factors Working in awkward postures / positions
Prolonged sitting and standing
Bending, reaching, stretching
Driving for extended periods of time
Heavy lifting
Awkward lifting
Lifting in combination with twisting
Pushing, pulling, carrying
Accidents, slips, trips, falls
Vibration

6. Goals of Ergonomics Program… Reduce work-related musculoskeletal disorders developed by workers when their jobs involve...
Awkward postures
Static positions
Reaching
Bending & Lifting
Force
Repetition
Contact stress
Vibration
Again – ask participants to share the aspects of their jobs that involve these risks.
U.S. Department of Labor Occupational Safety & Health Administration

7. What are MusculoSkeletal Disorders?
MSDs are injuries and illnesses that affect muscles, nerves, tendons, ligaments, joints or spinal discs.
MSDs are problems that affect our musculoskeletal system.
U.S. Department of Labor Occupational Safety & Health Administration

8. Common Body Parts Prone To Workplace MSDs
Back - Lower
Neck and Upper Back
Upper Extremities - Arms and Hands
Lower Extremities - Legs and Feet
These are the areas of our body that experience the most frequent problems.

9. Examples of MSDs Carpal tunnel Rotator cuff syndrome
Lateral epicondylitis
- tennis elbow
Low back pain
Carpal tunnel = wrist problem, median nerve
Rotator cuff syndrome = shoulder problem
Epicondylitis = lateral/tennis elbow, medial/golfer’s elbow
Low back pain – most common MSD injury
Thoracic outlet syndrome – nerve problem, cervical spine/neck/shoulder region
DeQuervains – thumb tendonitis

10. Musculoskeletal Disorders: Signs and Symptoms in general…
Numbness
Burning sensation
Tingling
Pain
Cramping
Stiffness
Decreased ROM
Decreased grip and/or pinch strength
Swelling
Fatigue
Loss of function
ROM = “range of motion”
French & Zecha, 2005

11. Musculoskeletal Disorders: How & Why?
Related to intensity of work
Have biomechanical and physiological factors
Can occur after weeks, months, years on job
Can take weeks, months, years to resolve
Have occupational and non occupational causes
Non-occupational causes= activity we do outside of work, driving, sleeping, playing, household chores – theses all affect our body
French & Zecha, 2005

12. Musculoskeletal Disorders: How & Why? listening to our body…
Disruption in balance between breakdown and recovery
1st sx….fatigue (of body part)
2nd sx…ache
3rd sx…pain
Leading to loss of function
This is the typical injury continuum
French & Zecha, 2005

13. Adaptation vs. Injury the fork in the road…
Soft tissue remodels
More strength
More stability
More endurance
Discomfort decreases
Injury
Soft tissue breaks down
Less strength
Less stability
Less tolerance for use
Discomfort increases
Adapt = this is what happens when we exercise! We rest, the body recovers, we gain strength.
Injury occurs when we don’t listen to our bodies, we work through pain, do not get required rest and recovery.
French & Zecha, 2005

14. QUESTIONS?

15. Some Ergonomic Risk Factor Concerns
Part Two…
Some Ergonomic
Risk Factor Concerns

16. Introducing our 2nd focus area for today…
Back care
Posture
Contact stress
Repetition
Think of posture as “position” of joints. (ie: wrist posture, leg posture, etc.)
Not just standing or sitting erect.

17. Posture check: reaching & bending it’s all connected and it’s all about physics…
Load & leverage
10# vs. 70# low back
15# vs. 45# head & neck
Think about posture
Forward head
Sitting
Reaching
Demo!

18. It’s all Physics… leverage

19. Posture Think of posture in terms of joint position
Static and awkward postures lead to:
Decreased movement
Decreased circulation
Increased stress and fatigue

21. Posture check Increased stress, decreased circulation…
Left diagram demonstrates awkward posture of elbow joint.
This is example of “garden hose being bent…cutting off circulation to hands”
Higher risk
Lower risk

22. Posture check ask yourself…
Do you use a headset rather than cradling the
telephone between your head and shoulder?
If so, a hands-free headset may be appropriate.

23. Posture check ask yourself…
Are you sitting against the back of your chair while you work?
Is your head/neck upright and centered over your shoulders when you look at the screen or documents?
Are your shoulders relaxed when keying and using the mouse?
Are your arms close by your sides when you use the keyboard or pointer?

24. Posture check ask yourself…
Are your elbows relaxed (100 degree angle) when using the keyboard or mouse?
Are your wrists in a neutral position (aligned with your forearm) when keying or using the pointer?
Are you avoiding awkward postures such as an extended finger or thumb when keying or using the mouse?

25. Equipment set-up example risk identification…
This is an example of a high-risk computer workstation set-up.
Elbow and shoulder away from body, reaching increased strain on shoulder and wrist

26. Equipment set-up example risk identification…
This is an example of an ergonomic intervention to address the risk.
Notice the more relaxed posture at shoulder, arm, wrist.
Elbow and shoulder more relaxed and closer to body
decreased strain on shoulder and wrist

27. Equipment set-up example risk identification…
Posture: keeping it
straight!
Forward placement of document holders and monitor
prevents excessive turning and bending stress in neck,
upper back and torso

28. A word on repetition Key issue is recovery time
- the time required for tissue to restore nutrition, replace cells, dissipate byproducts
- rest breaks
Some newer research demonstrates that repetition
is significantly less of a problem vs. posture

29. A word on contact stress
At your workstation notice where your body comes
into contact with objects…
Where are your:
Front & back of knees
Elbows
Wrists
Back
Behind
Calves, feet, ankles

30. QUESTIONS?

31. Workstation equipment use and set-up!
Part Three…
Workstation equipment use and set-up!

33. Is my “ergonomic” potato chip really ergonomic?
To be ergonomic a design must…
Fit the user
Be easy to use
Improve comfort
Improve performance
Improve health and safety
Not just bells and whistles!

34. Computer workstation ergonomics
Chair
Monitor
Keyboard
Mouse
Document holders
Lumbar pads/pillows
Arm rests
Glare
Eye strain
Footrests
Wrists pads
Keyboard trays
Laptops
Review VDT checklist
Review Rhoda report & report example

35. Chair Basics Good lumbar (low back) support
Comfortable sitting for at least 2 hours
Chair has 5 point base
Adjustable arm rests (or none)
Seat pan is comfortable
Easily adjustable while sitting
Appropriate height & depth of seat pan

36. Monitor issues and glare protect your eyes !
Eye-to-screen distance at least 18 inches
Top of screen at eye level or slightly below
Don’t stare…blink frequently to lubricate eyes
Use blinds to control outside light
Screen colors: dark letters on light background (IBM blue)
Eye demo exercise (see highlighted handout)
Eye strain
Finger track
Business card…screen height

37. Work technique ask yourself…
Do you avoid leaning on the wrist rest while keying and mousing?
Are you using a light touch to key?
Are you holding your mouse loosely with your hand and fingers in a relaxed position?
Do you let go of the mouse when not using it?
Do you take 20 second breaks after every 20 minutes of keying?

38. Work technique ask yourself…
Do you take eye breaks and look at a distance every 20 minutes?
Do you blink while you look at the screen?
Do you take stretch breaks throughout the day?
Have you set up your work to encourage alternating sitting and standing throughout the day?
Have you optimized your settings on your computer to make your work easier? (i.e. flicker rate, mouse speed, font size)
Do you know how to adjust your keyboard tray and chair?

39. Laptops a few words… Risk Factors Risk Reduction Measures
External keyboards
Docking stations
Practice good posture on road
Harder on eyes and neck
Smaller screens
Lower quality displays
Lower viewing angle
Harder on wrists on arms
Narrow keyboard
Awkward postures
Ideally, laptops should be used in jobs that require portability and intermittent computer use.
If used in sustained manner, they should at least have an external keyboard.
Harder on back
Carrying can strain back

40. Watch those deadlines! tension and stress - ask yourself…
                                     
During deadlines, we tend to stare more at screen (less blinking dries out and strains eyes).
We also tend to stay in one position which leads to decreased circulation and increased muscle strain.

41. Some final words Let’s think about it…

42. Back Safety & Ergonomics isn’t just a work thing! The big picture…

43. Ergonomics isn’t just a work thing
Ergonomics isn’t just a work thing! think “physics & leverage” working around home…
Washing dishes, pots & pans
Carrying and loading groceries
Picking up and carrying kids
Walking the dog
Yard work
Raking, shoveling, sweeping
Lawn mowing, snow removal
Wheel barrels

44. Ergonomics isn’t just a work thing! think of driving your car…
Elbow resting on door, center console
Wrist over steering wheel
Buttock and back pain
Posture
Nerve and tissue compression
Position of legs while driving
Muscle strain: hamstring tightness
Decreased circulation
Upper neck/back tension and pain
Muscle strain:upper trapezius
Stress reactions, trigger points
Eye strain
Glare
Dehydration

45. Ergonomics isn’t just a work thing! think of sleeping in your bed…
For long periods of time: static and awkward positions,
decreased circulation, increased compression!
Neck posture
Shoulder and arm posture
Wrist posture
Knee and hip posture
Back posture

46. Ergonomics… there is no magic solution… we are all unique in certain ways
Age
Gender
Anthropometrics – Body Size & Shape
Equipment accommodates 5th% female to 95th% male
Skill Level
General Health and Condition

47. QUESTIONS?

48. Back Injury…
From an Ergonomic View

49. Common Back Disorders General joint stiffness
Acute strains and sprains
Degenerative disk disease
Bulging disc
Herniated disc
Osteoarthritis

50. Anatomy Review… the spine
Bones
Joints
Discs
Muscles and ligaments
Nerves

51. Anatomy Review… the curves of the spine

52. Leading Causes of Back Problems
Poor Body Mechanics
Stressful Living & Working
Loss of Flexibility
Loss of Strength

53. Another cause of back problems… accidents
It is also possible to injure your back due to accidents.

54. How do we take care of our back?
Body Mechanics
Proper Lifting Techniques
Exercise
Stretching
Improved postures

55. Body Mechanics General Rules:
“It’s not how much you lift or move, but the way you do it”!
General Rules:
Push vs. Pull
Keep Work Within “Strike Zone”
Keep Load Close To Body
Use Abdominal Bracing
Pivot with Feet - Avoid Twisting
Team Work vs. Mule Work

56. Demo! Proper Lifting Technique Power Position: Wide base of support
Feet shoulder width apart
Back straight
Head and shoulders up
Bend at hips and knees - NOT BACK!
Keep load close to body
Tighten stomach muscles
Use leg, hip and buttock muscles
Breathe out with lift
Demo!

57. QUESTIONS?