1. You can do a job the hard way….
Why Ergonomics?
Ergonomic principles are applied for 3 reasons:
Prevent you from being injured
Optimize your productivity
Increase your comfort at home and at play
You can do a job the hard way….
…or the easy way

2. Report Discomfort & Injury
Report Concerns:
If you experience any discomfort beyond expected fatigue while at work you should notify your supervisor as soon as possible.
Ignoring symptoms won't make them go away! Seek help early.
Most ergonomics-related injuries are avoidable if corrective actions are taken early!

3. Discomfort
Your body will give you warning signs when you experience physical stress
Pay attention to these warnings and take action to resolve the problem before it gets worse
New activity muscle soreness
Occurs when a muscle is not sufficiently prepared to perform an activity and typically occurs within hours of the activity
May last for up to five days and typically does not require medical intervention
Generally treated with an over-the-counter pain reliever

4. Ergonomics-Related Injuries
If not corrected early the source of pain and discomfort may result in a Musculoskeletal Disorder (MSD) result over time
Musculoskeletal Disorder (MSD) is a disorder (injury/illness) of the muscles, nerves, tendons, ligaments, joints, cartilage, blood vessels, or spinal discs
Signs Include: Decreased range of motion, decreased grip strength, loss of muscle function, pain, and discomfort
Remember, if you experience any discomfort beyond expected fatigue while at work notify your supervisor.

5. Rest and Recovery
Your body requires rest and time to recover from physical stress
Ensure that you get sufficient rest
Take your scheduled work breaks during your shift
Get adequate rest when you are away from work
You’re the best judge of how much rest is needed since some people need more rest than others
Overall health improves recovery time from physical stress so maintain a healthy lifestyle

6. Neutral Position
In ergonomics, the term “neutral position” is often used.
It is easy to understand – it is the position where your body is in its most natural position.
There are different neutral positions
for your arms, legs, wrists, head, etc
when you are standing and sitting
Let’s take a look at some of them

7. Keep Your Wrists Straight
Muscles providing grip strength are located in the forearm and are connected to the fingers by tendons, which pass through the wrist
Bending the wrist creates friction when these tendons move, therefore more muscle work is required to grip an object when the wrist is bent
Bending your wrist reduces your potential grip strength (try gripping an object and then bending your wrist)
If you do too much work with your wrists bent friction can irritate the carpal tunnel in the wrist, causing it to swell and create a painful condition

8. Neutral Posture - Standing
Non-neutral Posture
Neutral Posture

9. Neutral Position - Sitting
Your natural position when sitting is shown in this depiction. We’ll come back to this when we review how to adjust a workstation.
Notice
the arms and thighs are parallel to the floor
the feet extend out from the body slightly
the back is straight
Line-of-sight is slightly down

10. Avoid Static Postures - Move
Maintaining a static posture for extended periods results in reduced blood circulation in the muscles, which can lead to fatigue and discomfort
You can lift more weight than you can hold steady for an extended period
Vary your posture throughout the day to increase your comfort and reduce fatigue
Your body is built to move – not for staying still
Static muscle work requires longer recovery times than dynamic (active) work
Suggestion
Rest break activity should use different muscle groups than work activities. If you sit while working, try walking around during your break; if you walk a lot on the job, try sitting

11. Fight Fatigue Take periodic rest breaks
Rest breaks are more effective if you take them before you are tired
Stretch periodically
Stretching can reduce fatigue and increase your comfort
Stretching muscles before an activity prepares them for the work at hand
Stretching also reduces mental and physical stress and is enjoyable and relaxing

12. Ergonomic Controls Engineering Controls Administrative Controls
Ergonomics controls can be categorized as follows:
Engineering Controls
Physical work area changes
An example is adjusting a computer desk height so the wrists are straight while typing
Administrative Controls
Changes in the job or task
An example is having two people share a typing task
Personal Controls
Changes in work habits or techniques
An example is a taking periodic stretch breaks or using an improved technique

13. ERGONOMICS APPLICATIONS
We’ve learned some ergonomics principles, now let’s see how we can apply these principles to optimize your comfort and productivity while at work and home.

14. Work Smart
Identify potential risks before performing a job and eliminate or control the hazard(s)
A little planning goes a long way
Work smarter, not harder
Know when a task is beyond your capabilities
Ask your supervisor or a co-worker for assistance
Use work techniques that minimize physical stress
Check with your supervisor, training group, or co-workers

15. Work Smart: Tools and Devices
Use the right tool for the task at hand
Make sure tools are in good working condition
If they’re not, notify your supervisor
Use lift devices or carts when appropriate
Take the time to get and set up the appropriate lifting device
Make workstation or tool adjustments, if appropriate
Adjust your chair
Arrange your workstation

16. Workstation Adjustment
Your computer workstation should be set up so you are working in approximately a neutral posture
The next slides will show you how to do this

17. Computer Workstation: Chair
Adjust chair seat pan height so that your feet are flat on the floor and your thighs are parallel with the floor

18. Computer Workstation: Keyboard
Adjust the keyboard so it is approximately at the same height as your elbow
A mouse or trackball should be set at approximately the same level
Either adjust your work surface height or use an adjustable keyboard tray

19. Computer Workstation: Fixed Work Surface
If the height of your work surface cannot be adjusted
raise your chair so your wrist are straight while typing and
use a footrest to support your feet.
If your wrists are bent as shown in the picture, your workstation is not adjusted correctly.

20. Computer Workstation: Monitor
Adjust monitor height so that the top of the display is at or below eye level
To raise the display height, place blocks or phonebooks under the monitor
To lower a display, remove a desktop computer or docking station from under the monitor
Tilt the display downward slightly to reduce glare from overhead lights

21. Computer Workstation: Layout
Arrange your work area so items used most often are close - avoid overreaching
Frequently used items, such as a keyboard or mouse, should be accessible without moving your arms
Infrequently used items, such as a telephone or calculator, should be placed within a comfortable reach
Very infrequently used items, such as books, should be placed so that you can reach them without straining yourself

22. MATERIAL HANDLING OVERVIEW
When lifting, moving, pushing or pulling -
Know your limits
ask for help if needed
Plan your move
Stagger your feet for stability
Bend your knees
Tighten your abdominal muscles when lifting
Maintain the natural “S” curvature of your spine when lifting

23. Material Handling: Back Stress
Reduce back stress by keeping materials close to your body when lifting and carrying them
Store frequently used items near elbow height
Store infrequently used items between knee and shoulder height
Maintain the natural curvature of your spine when lifting
Poor back posture can increase back stress

24. Material Handling: Twisting
Twisting while lifting places extra stress on your back and requires extra work
When you twist, your lifting capabilities are reduced
Avoid twisting while lifting objects
Use your feet to turn, not your back
Adjust work areas to avoid twisting

25. Safe Lifting Practices
Plan your move
Before lifting the object, size up the load
If it’s too heavy, ask for help
Prepare for lifting
Get close to the object
Get firm footing and a good grip on the object before lifting
Start the lift
Tighten your abdominal muscles before lifting
Maintain the natural curves in your back when lifting
Lift with your legs so the large leg muscles do the work
Keep the load close to your body
Don’t twist, use your feet to turn
Reverse the lifting procedure when setting down objects
reverse the lifting procedure when setting down objects
lowering an object places stress on your back too.
In many cases the risk is even greater because you are trying to be precise when setting it down.

26. Pushing and Pulling Avoid Yes!
Pulling or pushing an object is usually better than carrying it
Generally, you are stronger when pushing an object than when pulling it
Avoid twisting while pushing and pulling items since twisting while performing tasks places extra stress on the back
Generally, carts are easier to steer once they are moving
Avoid
Yes!
*Note: This does not apply to very large carts that you can not see over

27. You can do a job the hard way….
Why Ergonomics?
Remember the 3 reasons for Ergonomics:
Prevent you from being injured
Optimize your productivity
Increase your comfort at home and at play
You can do a job the hard way….
…or the easy way