Ergonomics

Ergonomics-Introduction Have you ever spent hours working at a desk or computer, only to find that by the time you have finished working, your neck hurts? http://www.youtube.com/watch?v=j9QPDd3x0-8 As people spend more and more time using computers, the side effects are being seen on an increasing basis. Using technology, from workstations to notebook computers and smart phones, without understanding the health risks associated with it can increase your chances of injury. Health Risks: Back pain, eye strain, headaches, low-level radiation, etc.

Ergonomics-Introduction Problems like these can be resolved by applying the principles of ergonomics. You probably figured out on your own that your sore neck is a result of poor seating or having your work at the wrong height. Either one causes your back to be hunched over or stretched. 3

Ergonomics-What is Ergonomics? Ergonomics is the study of workers’ interactions with their working environment. the relationship between workers and their working environment. The word ergonomics is derived from the Greek words ergos, meaning work, and nomos, meaning laws. Specialists in ergonomics study the ways in which work surroundings can be improved to keep workers comfortable, injury-free, and, therefore, more productive.

Ergonomics-Happy Workers Research has shown that certain ergonomic aspects of work environments influence workers’ productivity, health, and frequency of absences. Certain ergonomic aspects include: Temperature Lighting Air quality Furniture (adjustable chair) Equipment (monitors with screens free from flicker, interference and glare, suitably positioned keyboard, provision for frequent breaks away from the computer)

Ergonomics-Happy Workers Work environment = ergonomic = workers tend to be happier, healthier, and more productive. Work environment = NOT designed ergonomically = workplaces can cause work-related injuries over time.

Ergonomics-Happy Workers Ergonomics and Productivity Between 1996 and 2004, the direct and indirect cost of ergonomic-related injuries in Canada was approximately $12 billion per year in lost wages, lost productivity, and health care costs. A study by Toronto’s Institute for Work and Health (IWH) found that worker productivity increased by about 18 percent after employees received ergonomics training.

Ergonomics-Happy Workers When work environments are designed with ergonomics in mind, workers tend to be happier, healthier, and more productive. Therefore the worker and the business does not have to suffer lost wages, lost productivity, and pay health care costs.

Ergonomics- Ergonomic-Related Illnesses What are the different types of ergonomic-related illnesses that increased computer use contributes to: repetitive strain injuries (RSIs) carpal tunnel syndrome (CTS), eyestrain, headaches, fatigue (tiredness), allergies, backaches, and poor circulation.

Ergonomics- Ergonomic-Related Illnesses Most common Ergonomic-related illnesses: musculoskeletal injuries (MSIs), also known as repetitive strain injuries (RSIs). MSI occurs when a person performs the same task over and over. Eventually, nerves, muscles, tendons, or other body tissues can be damaged. A common MSI is carpal tunnel syndrome (CTS)

Ergonomics- Ergonomic-Related Illnesses CTS occurs when specific nerves to the hand and fingers are pinched from repetitive strain to the wrist. The wrist is used with inadequate equipment.

Ergonomics- Ergonomic-Related Illnesses Cause: long hours of keyboarding at a computer workstation that does not have a keyboard rest and that is not properly adjusted to the user’s height and proportions. the user tends to rest her or his wrists flat on the desk in front of the keyboard forcing the hands into an awkward angle to reach the keys and restricting the blood flow. Symptoms: sore wrists, loss of strength or numbness in arms or hands, and finger cramps while working. If left untreated, the injured wrist will become unable to function properly.

Ergonomics-What Can Done? What Can We Do to Improve Our Working Environment? A. Set up the workstation to be ergonomically correct Checklist for User-Friendly Workstation B. Take breaks C. Adjust your work environment, such as temperature, air circulation, cleanliness, lighting and colour. D. Have proper: Furniture (chairs, work surfaces, colouring) Computer hardware (Monitors, Keyboard) The following are some steps we can take to minimize the possibility of injury when working in a computer environment. 13

Ergonomics-What Can Done? A. Set up the workstation to be ergonomically correct Checklist for User-Friendly Workstation 1. The monitor should be set at a height so that your neck will be straight. 2. Your elbows should be at about 90 degrees, with the arms hanging naturally at the sides. 3. Keep your hands in line with the forearms so your wrists are straight, not bending up, down, or to either side. The following are some steps we can take to minimize the possibility of injury when working in a computer environment. 14 14

Ergonomics-What Can Done? 4. Thighs should be roughly parallel to the floor, with your feet flat on the floor. Your legs should not be dangling. 5. If necessary, use a footrest to support your feet. The following are some steps we can take to minimize the possibility of injury when working in a computer environment. 15

Ergonomics-What Can Done? 6. Your chair should be fully adjustable (i.e., for seat height, backrest height, and seat tilt). It should have a well-formed lumbar (lower back) support to help maintain the lumbar curve. 7. There should be enough space to use the mouse. Use a wrist rest or armrest so that your wrist is straight and your arm muscles are not overworked. 8. Use an adjustable document holder to hold source documents at the same height, angle, and distance as the monitor. The following are some steps we can take to minimize the possibility of injury when working in a computer environment. 16

Ergonomics-What Can Done? How Should I Sit at My Workstation? Wrists: Naturally straight position; not bent up, down, or from side to side. The keyboard is in easy reach without bending or flexing the wrists. Elbows: Bent approximately between 90 and 100 degrees (right angle), close to your body, and supported if possible. The forearms are parallel to the floor. Shoulders: Relaxed (not slouched or raised). Neck: Facing forward and not looking up, down, or to either side. The monitor is positioned to reduce eye and neck strain.

Ergonomics-What Can Done? Hips: Bent around 90 degrees with your thighs roughly parallel to the floor. Lower back: Supported to maintain its natural curve. Knees: Bent at approximately 90 degrees with enough space between the back of your knees and the chair to place your fist. To test if correct, you should be able to place your closed fist between the space. The thighs are parallel to the floor. Feet: Placed flat on the floor or supported by a footrest.

Ergonomics-What Can Done? How to Set Up an Office Chair and Desk Ergonomically http://www.youtube.com/watch/?v=x7NIpepRrf0&feature=related

Ergonomics-What Can Done? B. Take breaks Recent research suggests that computer users should also change position often. Slouching or leaning back from time to time can be helpful in relieving stress. Tilt the keyboard to maintain a neutral arm and wrist position. Vary your tasks during the day to break up repetitive motions and routines. Take small 60-second breaks every 30 minutes. 20

Ergonomics-What Can Done? Stretches that you can do during your breaks

Ergonomics-What Can Done?

Ergonomics-What Can Done? C. Adjust your work environment: Temperature-between 20°C and 24°C. Air circulation-plenty of air circulation but not drafts from open windows circulating air minimizes the amount of dust and bacteria in the air, keeping workers healthier.

Ergonomics-What Can Done? C. Adjust your work environment continue: Cleanliness-work environment should be cleaned regularly and thoroughly. dust, mould, and other particles in the air can cause allergies and respiratory problems. Lighting and colour- Light-stable and without flicks Flickering causes eyestrain. Colour of workrooms-neutral and soft. Pure white, very dark, or shiny surfaces can cause fatigue.

Ergonomics-What Can Done? D. Have proper furniture: Chairs-should have five legs for stability. Seats should be adjustable, and they should be between 37.5 cm and 52.5 cm from the floor. A firm back should allow the elbows to be bent at a 90-degree angle when using the keyboard. The seat should be padded enough to allow circulation, but firm enough to maintain good posture. Advantage: reduce the possibility of back injuries and circulation problems. 25

Ergonomics-What Can Done? D. Have proper furniture continued: Work surfaces- The edges of tables and desks should be smooth and rounded to avoid injury. Tables and desks should provide enough space for people to work without bumping into one another. Enough legroom to allow people to change their seating position. Advantage: will help avoid muscle and circulation problems in the legs.

Ergonomics-What Can Done? D. Have proper furniture continued: Colouring- Medium-and light-coloured surfaces Advantage: help ease eyestrain when reading. Work surfaces should be matte (not shiny) finish Advantage: reduces glare

Ergonomics-What Can Done? D. Have proper computer hardware Monitors-Monitors should have flat screens to reduce eyestrain. They should be positioned so that the top of the screen is at eye level. The monitor should be at a distance of 45 cm to 60 cm from the face to reduce stress on the eyes and neck. Because monitors attract dust and repel it toward users’ faces, they should be cleaned frequently to avoid allergies. When you are using the computer for an extended period of time, remember to rest your eyes by occasionally looking away from the screen.

Ergonomics-What Can Done? D. Have proper computer hardware continued: Keyboard-The keyboard should be placed at elbow height and at an angle that causes the fingers to land on the home row (ASDF JKL;) and at a 90-degree elbow angle in order to prevent strain on the wrists. 29

Ergonomics-What Can Done? D. Have proper computer hardware continued: Several types of keyboards are available to meet different ergonomic needs. Standard: rectangle-shaped, with the letters QWERTY along the top row of letters. Miniature and compact keyboards: require less effort and reach. useful for people with a muscular weakness Ergonomic keyboards: have a natural, curved shape and usually have built-in wrist rests. 30

Ergonomics Video: What is Ergonomics? http://www.youtube.com/watch?v=ZCIZf9UhNFI Ergonomics in Laptops and Smart Phones Smart phone- http://www.youtube.com/watch?v=4FBMWGGJMbY&feature=related Laptop- http://www.youtube.com/watch?feature=endscreen&v=CqOheOnMLe4&NR=1 http://www.youtube.com/watch?v=CWonbpItvOA&feature=related Watch Your Back! http://www.youtube.com/watch?v=Ns_mt77JZb0&feature=related

Think You Know EVERYTHING? Take the “THE ULTIMATE ERGONOMICS QUIZ” http://health.howstuffworks.com/diseases-conditions/pain/ergonomics/ergonomics-quiz.htm

Ergonomics Dilbert: Safety Manual Video Video: http://www.youtube.com/watch?v=Cmt5uQCgjD4&feature=related

Check Your Understanding Ergonomic Questions Imagine you have to explain ergonomics to a new ICT student. Define ergonomics in your own words and provide examples. Why should an employer be interested in ergonomics? What are four steps to ensure that people working at computers will be safe and comfortable? What is the most common ergonomic-related injury? What are the symptoms? You are an ergonomic engineer. You are designing an ergonomically correct office. Draw a person sitting ergonomically correct (or you can find a picture online). Now you will evaluate your own workstation. Go through the checklist on the next page. Now that you have completed the Ergonomics Checklist, state two areas of your workstation which are ergonomically correct. Likewise, state two areas of your workstation which are not ergonomically correct or could benefit from some changes. How do you plan on changing your workstation to make it more ergonomic? Explain.