OFFICE ERGONOMICS Presented By: Chris Johnston Occupational Therapist CBI Health Centre

Agenda What is Ergonomics? Am I Putting Myself at Risk… How do I Prevent Problems Posture Workstation Set-up Micro-Breaks and Task Variety Exercises

What is “Ergonomics”? Ergonomics is the science of fitting the job to the person and adapting the work environment to the needs of the person working in it. The overall goal of ergonomics is to promote health and safety, to optimize productivity, and to reduce risk of injury.

Risk Factors for Injury in an Office Environment Poor or Awkward Postures Repetition of tasks or sustained postures Application of Force

The Spine and Posture

Poor Ergonomics Increases the Risk of Injury Putting stress on the body to limits beyond what the body can handle. Varies between individuals Influenced by your physical condition (body type level of fitness, previous injury) Influenced by your technique and the set- up of your workstation

Prevention

Key Points in Prevention Postures and Workstation Setup Micro Breaks & Task Variety Life Style and Exercise

Posture - Sitting Maintain the spine’s neutral curves - use lumbar support Shoulders relaxed Ears over shoulders Forearms parallel to the floor Wrists straight or slighted extended Thighs parallel to the floor Feet fully supported (floor or foot rest)

Workstation Setup Where Do I Start?

Monitor Monitor Height Eye level at top 1/3 rd of the screen Viewing Distance Arms Length Bifocals? Lower monitor & tilt screen slightly upwards – watch for glare on screen

Keyboard The keyboard should rest flat Wrist should be neutral Do not rest wrist/palm on edge Desk or keyboard tray? Wrist rest?

Mouse Same surface as keyboard Avoid reaching while using Wrists straight Shoulders relaxed Use full arm motion RightWrong

Chair Adjust chair height to allow: Shoulders to be relaxed Elbows bent at 90 degrees Wrists in neutral Lumbar spine supported *Front edge of seat should not compress the backs of your knees

Documents Placing documents flat on the desk? Use a document holder Data Entry? Alternate tasks

Phone Avoid cradling phone Keep the phone within a comfortable reaching distance

Desk Organization Remove clutter

Where Do I Put All That Stuff?? Frequently used items within comfortable reaching distance Don’t burst your “bubble”

Laptop Computers Potential problems Inappropriate placement causing neck or upper extremity fatigue

Solutions Use a computer docking station Consider at least a separate keyboard and mouse Consider separate monitor

Micro Breaks & Task Variety Rotate tasks (computer, faxing, filing, printing etc.) Take postural breaks (e.g. phone call in standing) Short stretch breaks *Benefits: reduces sustained postures and fatigue

Reduce YOUR Risk Posture (Why is Relaxed Better?) Workstation Set-Up Task Organization Stretching Health Lifestyle

“At Work” Exercises

Extension In Standing (Backward Bending)

Flexion in Sitting (Bending Forward)

Neck Retraction

Neck Side Flexion

Neck Rotation

Trunk Rotation

Mid Back

Bicep/Chest

Gluteus Max

Thank You! CBI Health Centre