The Basics of Ergonomics Elizabeth Di Rico M.A., Exercise Physiology Graduate Assistant, Human Performance Science Adelphi University

Poor Ergonomics Poor Workplace Design + Improper Body Mechanics = (Repetitive Stress) = Chronic Pain (Cumulative Trauma Injuries)

Cumulative Trauma Injuries Neck pain Shoulder pain Back discomfort Carpal tunnel/wrist discomfort Tendonitis of the elbow (Golfer’s elbow, Tennis elbow, etc.) Tingling and muscular weakness Tightness in muscles Eye strain

Approaches to Ergonomics Engineering: Focus on optimal design of workspace/equipment Biomechanics: Focus on biomechanics and physical interaction within the workplace Using your body- Proper position; Avoid fatigue Using your equipment- Correct use; Best placement for correct body alignment

Poor Biomechanics vs Correct Use of Body Sitting in one position too long Performing same tasks repetitively Using shoulder to hold the phone Change position frequently Alternate tasks Hold with hand and perform preventative stretching techniques

Common Biomechanical Risk Factors of Cumulative Trauma Injuries Sustained postures Holding any position too long, whether correct or not Faulty Posture Forward Head Rounded Shoulders Rounded Lumbar Spine Repetitive Reaching Lack of arm support i.e. Reaching for phone that is placed a few feet away

Poor Equipment Placement Causes Improper Biomechanics! Incorrect monitor height Improper keyboard placement Poor mouse/phone placement Poor use of good chair Storing things under desk Forward head Lack of arm support-- rounded shoulders and incorrect elbow/wrist position Reaching Faulty postures

Ergonomic Tips Maintain proper posture; back against chair, ears over shoulders, chin slightly tucked in Avoid chairs with high back support Computer at eye level Sit up close to desk; avoid slouching & raised, tensed shoulders Maintain forearm support on desk; neutral position of forearms, wrists, hands in a straight line Elbows bent at 90° Knees bent at 90°, feet flat on floor Avoid perching on the edge of chair Take frequent mini-breaks throughout the days to bring blood back to the muscles and joints

Ergonomic Tips Arrange work area to avoid awkward reaching for phone, mouse, reference materials, keyboard, etc. Avoid long periods of repetitive activity– alternate activities i.e. computer work with getting up to file papers. Incorporate frequent stretching daily

Stretches Neck Stretch: Tilt ear towards shoulder Grab top of head, easily, with palm and gently stretch the neck Hold for 5-10 seconds and switch sides Repeat 2-3 times

Stretches Chest stretch: Stand at a corner about 1 foot away from the wall, forearms on opposite sides of the corner; one foot slightly forward Elbows should be at slightly below shoulder height Keep abdominals tight to avoid arching back Lean gently in towards corner by bending the front knee Hold for 5-10 seconds; repeat 2-3 times

Stretches Shoulder Pinch: Place arms behind head; do not press hands into head Relax shoulders; squeeze shoulder blades together while keeping shoulders back and down Hold 5-10 seconds; repeat 2-3 times

Arms behind back stretch: Stretches Arms behind back stretch: Hold hands together behind back Pull shoulder blades back and down Hold 5 seconds; repeat 5 times

KEEP YOUR CURVES! Maintaining natural alignment of the spine is imperative in preventing lower back pain (LBP).

CUMULATIVE TRAUMA INJURIES ARE DIFFICULT TO REHAB, EASY TO PREVENT!