ERGONOMICS 101 An Overview

Somewhere, Something Went Terribly Wrong Gary Larson’s “The Far Side”, Copyright 1986 Universal Press Syndicate

What is it? Ergonomics is the study of how the physical health of workers is affected by their workplace. Ergonomics is the study of how the physical health of workers is affected by their workplace. Ergonomics is concerned with such factors as the physical design of the computer workstation such as the keyboard, screens, and mouse. Ergonomics is concerned with such factors as the physical design of the computer workstation such as the keyboard, screens, and mouse.

What are RSI’s? Definition Definition Repetitive Stress Injuries (RSI) are also known as Cumulative Trauma Disorders (CTS), which is an injury that is the result of stress put on your body when performing repetitive tasks. Repetitive Stress Injuries (RSI) are also known as Cumulative Trauma Disorders (CTS), which is an injury that is the result of stress put on your body when performing repetitive tasks. Symptoms Symptoms - Pain, numbness, tingling and loss of muscle control and coordination - Pain felt in wrists, neck, shoulders and upper back - Eye strain, headaches, tiredness, allergies, backaches, poor circulation

Ergonomics Eye-Related Ailments

Eye-Related Ailments… Symptoms: Eyestrain Eyestrain Eye fatigue Eye fatigue Blurred vision Blurred vision Dry and irritated eyes Dry and irritated eyes Light sensitivity Light sensitivity Headaches HeadachesConditions: Computer Vision Syndrome Computer Vision Syndrome

Eye-Related Ailments… Decreased blink rate  Increase blink rate, eye breaks, eye lubricants. Glare and reflection  Reposition monitor, adjust blinds, anti-glare shields. Overhead light glare  Change to lower-wattage or full-spectrum bulbs. Refresh flicker  Increase refresh rate above 60 Hz. Monitor  Position monitor at arms length, increase font size, brightness and contrast.

Ergonomics Arm-Related Ailments "We pray with our hands and often communicate with them. We use them to eat, work, and make love. We employ them as marvellously sophisticated instruments of flexibility and strength, and when they are damaged, we anguish." - Keith L. Moore, Clinically Oriented Anatomy,

Arm-Related Ailments… Symptoms: Tightness, stiffness, soreness or burning Tightness, stiffness, soreness or burning Tingling, coldness or numbness Tingling, coldness or numbness Loss of coordination or strength Loss of coordination or strength Feel need for massages Feel need for massages Pain in shoulders and neck. Pain in shoulders and neck. Sleepless nights Sleepless nightsConditions: Carpal tunnel syndrome Carpal tunnel syndrome Tendonitis Tendonitis Bursitis Bursitis Mouse shoulder Mouse shoulder Tennis elbow Tennis elbow

Arm-Related Ailments… Repetitive motions  Periodic rest breaks, modify routines, perform stretching exercises, ice packs, immobilization. Strenuous motions  Use sensitive equipment, avoid harsh motions, wrist supports. Awkward motions  Modify motion, modify work environment.

What is Carpal Tunnel Syndrome? CTS occurs when a nerve in the wrist is used over and over with the wrong equipment, causing stress in the nerves and tissues in the wrists. CTS occurs when a nerve in the wrist is used over and over with the wrong equipment, causing stress in the nerves and tissues in the wrists. Wrist is unable to move properly, and the person suffers a great deal of pain, usually requiring surgery to correct. Wrist is unable to move properly, and the person suffers a great deal of pain, usually requiring surgery to correct. Can be prevented by using a wrist support and keeping your wrist in the correct position. Can be prevented by using a wrist support and keeping your wrist in the correct position.

Ergonomics Back-Related Ailments

Back-Related Ailments… Symptoms: Excessive curving of the spine. Excessive curving of the spine. Excessive muscle tension and strains Excessive muscle tension and strains Joint dysfunction Joint dysfunction Breathing problems Breathing problems Herniated disc Herniated discConditions: Computer Back (Posterior Cervical Dorsal Syndrome) Computer Back (Posterior Cervical Dorsal Syndrome) Disc injuries Disc injuries

Back-Related Ailments… Poor posture  Sit up straight and at the right height Poor seating  Use supports, braces or get new chairs. Sedentary habits  Take breaks, do stretching exercises, vary routines

TIPS FOR AN ERGONOMIC WORKSTATION Monitor  Top of screen should be at eye level  Tilt monitor slightly upward  Should be 45cm to 60cm from face  Should be cleaned often  Shelter your monitor from light sources that produce flare  Adjust your monitor’s brightness, contrast and font size until they feel comfortable for you comfortable for you

TIPS FOR AN ERGONOMIC WORKSTATION  Keyboard  Should be kept at elbow height  Fingers should land on “home row” at a 90 degree angle at a 90 degree angle  Keep shoulders relaxed, and elbows at side elbows at side  When typing, center your keyboard in front of you alongside your mouse.  Don’t use wrist rests or armrests while typing-only while resting. while typing-only while resting.  Avoid bending your wrist up, down, or to the sides

TIPS FOR AN ERGONOMIC WORKSTATION  Mouse  Keep mouse close to keyboard  Use elbow, not wrist, to move mouse  Keep wrists in a straight or “neutral” position position  Use light grip  Desk  Have enough room around you and under the desk under the desk  Medium to light coloured surface to reduce glare

TIPS FOR AN ERGONOMIC WORKSTATION  Chair  Height – thighs should be roughly parallel to floor  Choose a chair with good back support  Recline slightly and sit back in chair  Use a foot rest if your feet don’t rest comfortably on the floor  Move around!

Ergonomics – The Cheap Way! Temperature of the workplace should be kept between 15°C and 22°C. Temperature of the workplace should be kept between 15°C and 22°C. Provide plenty of air circulation, but not drafts from open windows. This reduce amount of dust and bacteria in the air. Provide plenty of air circulation, but not drafts from open windows. This reduce amount of dust and bacteria in the air. Background lighting should be low or glare free, and should be suitable for your task Background lighting should be low or glare free, and should be suitable for your task Cleanliness avoids the development of allergies from exposure to dust, mold and particles. Cleanliness avoids the development of allergies from exposure to dust, mold and particles.

How do Employers Benefit? Employees are much happier Employees are much happier Healthy employees have fewer sick days Healthy employees have fewer sick days Good working relationships Good working relationships Productivity is increased Productivity is increased Employees less chance of quitting Employees less chance of quitting

How do Employees Benefit? Prevents injuries from occurring Prevents injuries from occurring Healthier working conditions, improve the mood of the employee Healthier working conditions, improve the mood of the employee Miss fewer days, and avoid losing pay Miss fewer days, and avoid losing pay