North Seattle Community College Computer Workstation Ergonomics

WORKSHOP OUTLINE Understand the definition of ergonomics Understand Primary Causes of Cumulative Trauma Disorders (CTDs). Understand ways to prevent CTDs Learn about PC workstation setup and accessories to reduce computer work stress Basic exercises to reduce / relieve ergo-stress.

DEFINITION ERGONOMICS is a way to work smarter--not harder by designing of tools, equipment, work stations and tasks to fit the job to the worker--NOT the worker to the job: –Layout –Lighting & Temperature –Process

WHY WORRY ? Work Related Musculoskeletal Disorders (WMSDs) are fastest- growing injury/illness category (accounting for over 1.8 million annual lost workday cases in 1997 BLS stats). Up 600% over last 11 years $13 to 20 billion total injury cost / year & average $29 K / case compensation claim cost More lost workdays for RSIs (ave. = 30 days for a Carpal Tunnel injury)

MSD INJURY DATA 600,000 MSDs require time off from work. Women suffer more ergonomic injuries due: – to having jobs requiring more heavy lifting, repetitive tasks and awkward postures –70% of Carpal Tunnel –62% of Tendonitis

CTD INJURY FACTORS Lesions to tendons of the neck, back, shoulders, arms, wrists or hands Primary causes: –Repetitive movements over long periods of time –Awkward postures –Use of excessive forces

CTD RISK CONTROL: POSTURE NEUTRAL & COMFORTABLE: –Wrists straight –Shoulders relaxed with elbows close to body –head / shoulders & back in vertical alignment –Frequent breaks especially when bent postures can’t be avoided

CARPAL TUNNEL SYNDROME Occurs with repetitive motion of hands & wrists-- especially with high force levels. Incidence up to 15% in certain industries. Good posture, wrist support and a “natural” keyboard can help most PC users avoid problems GOOD NEWS: Have dropped about 30% since which most attribute to strong workplace ergonomics programs

CTD RISK CONTROL: REPETITION Eliminate unnecessary tasks / movements by redesigning workstations Take short, frequent breaks Alternate tasks and processes to use different muscle groups

Computer Ergonomics Routine PC user defined as spending 20 hours or more per week working at a computer. Studies of PC users have not shown a risk of eye damage...although fatigue very possible. NIOSH studies have not indicated a radiation hazard nor pregnancy risk from PC usage. Workers using bi/tri-focal glasses before beginning PC use may want to consider purchasing special purpose glasses for computer work.

“NATURAL” KEYBOARDS Three types: Fixed split, Adjustable split & “Sculptured” Awkward wrist postures minimized with 15 to 25 horizontal degree key split AND 8 to 66 degree vertical incline. Key Layout Design Changes Have: – increased comfort (81% of users) –improved postures –reduced muscle activity –lowered carpal tunnel pressure in lab settings Obtained primarily to alleviate an injury

WRIST RESTS No medical evidence that they reduce RSI injuries...As they work for some, but not for others Usage Guidelines: –Buy rest that is even with top of keyboard –Material should be “medium-soft” (foam--gel mix) so foam doesn’t break down. AVOID hard plastic types –DON’T leave wrists on rest...which compresses carpal tunnel. Palm rest instead. –Changing typing habits more critical than wrist support –MOST APPROPRIATELY USED TO REST HANDS DURING PAUSE IN TYPING LEARN TO TYPE CORRECTLY WITH “FLOATING WRISTS” FIRST!!!

Monitor and keyboard position THE KEYBOARD AND MONITOR SHOULD BE DIRECTLY IN FRONT OF THE USER THE TOP OF THE MONITOR SHOULD BE AT EYE LEVEL TO AVOID NECK STRAIN THE USER’S ELBOWS SHOULD BE BENT AT A 90+ degree ANGLE THE FRONT EDGE OF THE KEYBOARD SHOULD BE SLIGHTLY ELEVATED TO ALLOW THE USER’S WRISTS TO BE IN A NEUTRAL POSITION THE SCREEN SHOULD BE POSITIONED AT RIGHT ANGLES TO THE WINDOW TO AVOID GLARE

Ergonomic chairs Adjustable back height – lumbar support Adjustable arm rests Adjustable seat pan height and depth **Chair on left NOT ergonomically designed

Alternative Pointing Devices Track-balls “Scrolling” Mouse Laser Mouse

Other Ergonomic PC Accessories Height-adjustable articulating keyboard tray - $49 code=120917&src=4 code=120917&src=4

PC Station “Design”

MODEL COMPUTER WORKSTATION --Keyboard trays WITH wrist support. --Split "Natural" keyboards to facilitate neutral wrist angle --Fully adjustable ergonomic chair --Document holder (ideally same height as monitor) to minimize head / eye & neck movements --Corner desk units to position monitor directly in front of employee --Foot rest where required --Re-organization of working materials within employee arm reach. --Alternative pointing devices (e.g., scrolling mouse or trackball devices

Good Posture In general keep your head balanced over shoulders -- looking forward. Shoulders relaxed and comfortable. Wrists straight. Lower back supported (don't slouch). Feet settled on floor or footrest. Forearms/Thighs parallel to floor – may need to adjust from time to time.

ERGONOMICS SUMMARY Good ergonomic design of your workstation DOES improve personnel comfort, health, morale and productivity. Individual awareness is one of the greatest means of identifying / improving workplace ergonomic issues. It’s critical to seek prompt medical aid for symptoms of ergonomic stress / CTDs

Desk Stretches Stretch breaks help reduce muscle tension caused when muscles remain static or fixed in one position for too long. Muscles when remaining static will fatigue more easily, circulation will decrease, you will become uncomfortable and the task will become more difficult Stretching can help relieve discomfort due to repetitive movements, awkward postures, and excessive force.

Desk Stretches The following exercises are examples you can try. If you are already experiencing CTD (RSI) or have experienced other medical problems, seek advice from your doctor before beginning these stretches. Remember to start out easy and stretch regularly. Hold the stretch 5 to 10 seconds. rgo/stretch.htmlhttp://keats.admin.virginia.edu/e rgo/stretch.html oga/rsi.htmlhttp:// oga/rsi.html