1. Alabama Retail is committed to partnering with our members to create and keep safe workplaces. Be sure to check out all of the training tools that are available in our Safety Library. This training tool is brought to you by

2. 31508715/0103 ©2001 Business & Legal Reports, Inc. Alabama Retail’s Training Presentations Ergonomics and the Computer Workstation

3. 31508715/0103 ©2001 Business & Legal Reports, Inc. Why Ergonomics?  1.8 million work- related MSDs each year  600,000 require time away from work to recover  Ergonomics prevents MSDs

4. 31508715/0103 ©2001 Business & Legal Reports, Inc. What is Ergonomics?  Science of fitting the job to the worker  Reduces exposure to MSD risk factors  Involves engineering and administrative controls

5. 31508715/0103 ©2001 Business & Legal Reports, Inc. Musculoskeletal Disorder (MSD) Injury or disorder of the nervous system or soft tissue:  Muscles  Tendons  Ligaments  Joints  Cartilage  Blood vessels  Nerves

6. 31508715/0103 ©2001 Business & Legal Reports, Inc. Risk Factors  Repetition  Force  Awkward postures  Contact stress  Vibration

7. 31508715/0103 ©2001 Business & Legal Reports, Inc. MSD Signs and Symptoms You will feel pain or swelling in your:  Hands  Wrists  Fingers  Forearms  Joints  Elbows

8. 31508715/0103 ©2001 Business & Legal Reports, Inc. MSD-Related Pain Pain described as:  Tightness  Stiffness  Discomfort  Soreness  Burning  Tingling  Coldness  Numbness

9. 31508715/0103 ©2001 Business & Legal Reports, Inc. Outward Signs of MSDs  Swelling or inflammation of joints  Vigorously shaking hands  Urge to massage hands, wrists, or arms  Cradling arms

10. 31508715/0103 ©2001 Business & Legal Reports, Inc. Common MSDs  Carpal Tunnel Syndrome  Tendinitis  Tenosynovitis  Thoracic Outlet Syndrome  De Quervain’s Disease  Trigger Finger

11. 31508715/0103 ©2001 Business & Legal Reports, Inc. MSDs Related to Risk Factors  Carpal Tunnel Syndrome—Repetition  Thoracic Outlet Syndrome—Posture  De Quervain’s Disease—Forceful grip  Trigger Finger— Contact stress

12. 31508715/0103 ©2001 Business & Legal Reports, Inc. Report Symptoms Immediately  Report any MSD signs or symptoms immediately  Follow your company’s reporting procedures  Begin medical treatment early  Alert your company to risk factors

13. 31508715/0103 ©2001 Business & Legal Reports, Inc. Computer Workstation: Head and Shoulders  Head vertical and facing forward  Tilted head puts stress on neck and shoulders  Minimize head rotation  Shoulders not raised or hunched  Arms tucked close to the body  Avoid extended reaching

14. 31508715/0103 ©2001 Business & Legal Reports, Inc. Computer Workstation: Elbows and Wrists  Elbows hanging comfortably below the shoulders  Not extended outward from the body  Not extended forward or backward of the shoulders  Wrists in a straight line with the lower arms  Hands not flexed up or down  Hands not bent inward or outward

15. 31508715/0103 ©2001 Business & Legal Reports, Inc. Computer Workstation: Legs and Feet  Knees bent about 90 degrees  Thighs parallel to the floor  Chair at comfortable height  Remove any obstructions to your legs and feet  Feet flat on floor or footrest

16. 31508715/0103 ©2001 Business & Legal Reports, Inc. Ergonomic Chair: Seat Surface  Comfortable  Slightly wider than hips/thighs  Proper length  Adjustable height  Adjustable tilt

17. 31508715/0103 ©2001 Business & Legal Reports, Inc. Ergonomic Chair: Back and Armrest  Backrest  Angle adjustable  Adjustable lumbar support  Armrest  Broad and cushioned  Supports shoulders, elbows and wrists  Adjustable height and side-to-side

18. 31508715/0103 ©2001 Business & Legal Reports, Inc. Computer Monitor  Directly in front of you  Arm’s length away  Proper height so that your head is level  Documents placed close to monitor

19. 31508715/0103 ©2001 Business & Legal Reports, Inc. Neutral Keyboard Position  Elbows close to the body  Wrists flat and in line with the forearms  Hands not angled up/down or turned in/out  No wrist rests when typing

20. 31508715/0103 ©2001 Business & Legal Reports, Inc. Adjustable Keyboard  Height adjustable  In a tilting keyboard tray  Detachable from the computer monitor  Keystroke pressure comfortable for the user

21. 31508715/0103 ©2001 Business & Legal Reports, Inc. Using a Mouse  Control mouse movement from your elbow  Wrist straight and neutral  Locate mouse properly  Use symmetrically shaped and flat mouse

22. 31508715/0103 ©2001 Business & Legal Reports, Inc. Using a Laptop Computer Occasional users:  Sit back in comfortable chair  Sacrifice neck posture rather than wrist posture Full-time users:  Position screen like a normal workstation monitor  Use separate keyboard and mouse like a normal workstation

23. 31508715/0103 ©2001 Business & Legal Reports, Inc. Break Time  Rest break— Do a different task  Eye break— Look away and blink  Mini-break— Relax your hands

24. 31508715/0103 ©2001 Business & Legal Reports, Inc. Hand, Wrist, and Shoulder Stretches  Hand—Finger extensions  Wrist—Bend hands up and down  Wrist—Backwards stretch  Shoulder—Shrug and roll your shoulders  Shoulder—Shoulder blade pinch  Shoulder—Overhead reach

25. 31508715/0103 ©2001 Business & Legal Reports, Inc. Neck, Back, and Arm Stretches  Back/Arm—Hands behind head  Back/Arm—Bend forward  Back/Arm—Knee to chest  Back/Arm—Back bend  Neck—Nod head  Neck—Turn head  Neck—Tilt head

26. 31508715/0103 ©2001 Business & Legal Reports, Inc. Focus on Your Posture  Elbows at your side, forearms parallel to floor  Chair with good back support  Close to keyboard, avoid extending  Feet flat on floor or footrest  Head and neck forward and straight  Be comfortable and relaxed

27. 31508715/0103 ©2001 Business & Legal Reports, Inc. Quiz 1. T or FThe neutral position for elbows is about 4 inches away from your body 2. T or FResting your wrist on a wrist rest promotes good posture 3. T or FA short stretch break should be taken every 30–60 minutes 4. T or F Repetition and awkward posture are risk factors that contribute to MSDs 5. T or F In the neutral position, your feet should be tucked under your chair

28. 31508715/0103 ©2001 Business & Legal Reports, Inc. Quiz (cont.) 6. T or F Ergonomics is the science of fitting the job to the worker 7. T or FSoreness, tingling, and numbness in your wrist or hands are all symptoms of an MSD 8. T or FRepetitive rotation of your head between your work and your computer results in good exercise and stretching 9. T or FLeaning forward to see the monitor contributes to poor posture 10. T or FA negative-tilt keyboard may help you maintain good wrist posture

29. 31508715/0103 ©2001 Business & Legal Reports, Inc. Quiz Answers 1.False; the neutral position for your elbows is tucked close to your body 2.False; wrist rests often contribute to poor posture and put pressure on your carpal tunnel 3.True 4.True 5.False; your feet should be flat on the floor or on a footrest

30. 31508715/0103 ©2001 Business & Legal Reports, Inc. Quiz Answers (cont.) 6.True 7.True 8.False; your work should be placed next to your monitor to prevent repetitive head rotation 9.True 10.True