Presentation on theme: "Adjusting Your Workstation to Fit Your Body"— Presentation transcript:
1 Adjusting Your Workstation to Fit Your Body Office ErgonomicsAdjusting Your Workstation to Fit Your Body
2 What is Ergonomics? NOMICS= “rules” or “laws” ERGO= “work” Ergonomics literally means “the laws of work”
3 Purpose of Ergonomics? Prevention Makes the job safer by preventing injury and illnessMakes the job more pleasant by reducing physical and mental stressImproves productivityPrevents lossSaves money $$$
4 Ergonomic Factors Environmental Physical Two Categories of Ergonomic FactorsEnvironmentalPhysical
5 Environmental Factors Environmental factors may affect :HearingVisionGeneral comfort and health
6 Environmental Factors Some examples of ergonomic environmental problems are:Indoor Air QualityExcessive noiseImproper lightingTemperature extremes
7 Physical StressorsPhysical stressors place pressure or stress on parts of the body:Joints, muscles, nerves, tendons, bonesThese injuries are sometimes referred to as“Repetitive Strain Injuries”(RSIs)
8 Repetitive Strain Injuries Cumulativeoccurring gradually over a period of weeks, months, or yearsTraumabodily injury to nerves, tissues, tendons, or jointsDisordersphysical ailments or abnormal conditions
9 Risk Factors The main risk factors for office related RSI’s are: RepetitionAwkward positions or postureExcessive pressure or forceAnother risk factor for RSIs would be:Vibration
10 Risk Factors: Repetition The majority of RSIs are caused by repetitive motions that would not result in injury if only performed once.Thousands of keystrokes typingHours of filing, day after dayStamping dozens of papersFrequent liftingRepeated motions with mouse
11 Risk Factors: Awkward Positions Leaning forward at your deskTyping with wrists at an odd angleRaising shoulders while typingReaching to use mouseTwisting neck to look at monitor or phoneLifting objects from below waist or above shoulders
12 Risk Factors: Excessive Force Typing with too much forceor “pounding” the keysStampingLifting heavy boxes of paperCarrying office equipment
13 There are simple ways to help yourself! But the good news is....There are simple ways to help yourself!
14 Prevention Strategies The elbows should be at a comfortable angle while "hanging" at the sides from the shoulders.The shoulders should remain relaxed in a lowered position while typing.The mouse should be at the same level as the keyboard;Avoided unsupported “mouse reach”.
15 Prevention Strategies Avoid leaning forward at your deskMaintain natural “s” curve of your spineSupport lower backKeep feet supported on the floor or use a foot rest
16 Prevention Strategies Avoid typing with wrists at an odd angleskeep them in the neutral positionnot bent up or down, or side to side
17 Prevention Strategies The keyboard should be slightly lower than normal desk height.Use an adjustable keyboard trayIf it is not low enough, try raising your chair height.Prevent your legs from dangling by using a footrest.Adjust your chair!Most people never adjust their new adjustable chairs!
18 Prevention Strategies Do not pound the keys. Use a light touch.Use two hands to perform double key operations like Ctrl-C or Alt-F instead of twisting one hand to do it.Position frequently-used equipment so that you don’t have to reach for it.
19 Prevention Strategies Place monitor in front of you,not off at an angle.Take lots of breaks to stretch and relax.Recommended: Take a 15 minute break for every HOUR of computer use!Hold the mouse lightly.Keep your hands and arms warm.
20 Prevention Strategies Pay attention to the signals your body provides you.If your neck hurts at work, examine your body position to try to figure out what might be causing the soreness.Are you holding your neck at an awkward angle while you type or talk on the phone?Are you (over-) extending your reach?Is your reaching arm unsupported?
21 Prevention Strategies If you are experiencing symptoms of RSIs such as:Tingling or numbness in the hands or fingersPain in fingers, hands wrists, or even shooting up into the arms or forearmsLoss of strength or coordination in the handsNumbness or discomfort in the hands that wakes you up at night....SEE A DOCTOR!
22 Eyestrain Position monitor at a comfortable distance Avoid glare Adjust brightness and contrastKeep screen clear of dustLook up and away every few minutes or so!Focus on objects at different distances, to exercise your eye musclesClean your eyeglasses
23 Ergonomic ProductsThere are a variety of affordable, adjustable, ergonomic products available on the market, including:Keyboards & keyboard traysWrist rests, foot restsMouse padsChairsAdjustable desksGlare screens …