1. ERGONOMICS: MAKING YOUR WORK SAFER
This ergonomics training module is also suitable for any work setting, not just foundries. The photographic examples of ergonomic problems and solutions were taken in foundry, machine shop and assembly settings but demonstrate ergonomic principles found in widespread settings.
This training module is a companion piece to the Train-the-Trainer module which includes steps to building an ergonomics program.
Adapted from the Pennsylvania Foundry Association under Susan Harwood Grant #46C1-HT10 funded by the U.S. Department of Labor Occupational Safety and Health Administration – FY2001

2. What is Ergonomics?
The rules of work -- from the Greek words
Ergon – “work” Nomos – “rules” Ergonomics is “fitting the work to the worker”
It is a group of guidelines for adapting the work and workplace to human needs.

3. What are Musculoskeletal Disorders? (MSDs)
 Disorders of muscles, nerves, tendons, ligaments, joints, cartilage, blood vessels and spinal discs
Come from cumulative trauma of one or more body parts – not instant injury
We are talking about gradual and cumulative trauma to a body part, not the immediate trauma such as a sudden blow to the body. It is the wearing away of the bone cartilage, the abrasion or stretching (straining) of tendons, ligaments and nerves from overuse or tearing (spraining) if they are stretched too far, the collapsing of blood vessels, the compression of vertebral discs. It is the cumulative effect of many micro injuries.
MSDs = OSHA’s definition. Other names: MSDs (musculoskeletal diseases), WMSDs (work related musculoskeletal disorders, RSIs (repetative strain injuries) and CTDs (cumulative trauma disorders)

4. Basic Anatomy for Ergonomics
Bones – 206 of them, our skeleton
Ligaments – connect bones to bones
Tendons – connect muscles to bones
Muscles – make the bones move, can only contract
Nerves
– convey electrical signals from brain to contract muscles
– send sensations back to brain, e.g. pain, cold, itch

5. Carpal Tunnel

6. Carpal Tunnel Syndrome
Wrist pain and weakness from pressure on medial nerve
Caused by swelling of tendons passing through wrist tunnel
Try not to bend or twist wrist while applying pressure
Relief – confining wrist movements (i.e. braces), stretching and strengthening exercises, or surgery

7. Sitting is the new smoking so
WHEN SITTING…
GET UP AND STRETCH
EVERY MINUTES
STRETCH

8. Using Our Backs Like other animals, it wants gentle, constant motion
Very heavy loads can damage discs, which can contact (pinch) nerves
Too much repetition with load can wear out discs
Stand rather than sit
Walk rather than stand
Walk rather than run

9. Back Facts 80 to 90% of Americans get back problems sooner or later
25% are work related
We are on the job 22% of the time
70% from muscle, tendon and ligament damage
Highest back injury occupations – truck drivers, material handlers, patient handlers, trash men

10. Cervical Spine (Neck) The Problem: Forward Head Posture
Protraction
Head goes forward
Hard on your neck
Can cause headaches
Typically seen in sitting and when straining to see or read (computers)

11. Cervical Spine (Neck) The Solution: Work Space Modification
Monitor, phone, document, and mouse placement
Good low back alignment (coming attraction)

12. Cervical Spine (Neck) The Solution: Retraction
Head goes back without looking up or down (think military drill sergeant)
Frequently helps headaches
Best practice: 10 times per hour sitting

13. Cervical Spine (Neck) The Solution: Shoulder Blade Squeezes
Best Practice:
5 second hold
10 times per hour sitting

14. Cervical Spine (Neck) The Solution: Pectoralis Stretch
Best Practice:
30 second hold at lunch and after work

15. Sitting is the new smoking so
WHEN SITTING…
GET UP AND STRETCH
EVERY 60 MINUTES
STRETCH

16. Lumbar Spine (Low Back) The Problem: Too Much Flexion

17. Lumbar Spine (Low Back) The Solution: Straight Back

18. Office Posture Hips, knees, and ankles at 90 degree angle
Feet on support surface
Ears, shoulders, and hips aligned
Lumbar support

19. Lumbar Support: Built into Chair or Add a Roll
Placed at low back (not at waist)
Bottom and shoulder blades touching the chair

20. Chairs Height – knee parallel to hip – feet completely flat on floor
Height adjustable back with lumbar curve
Padded seat and no sharp front edge – leg circulation
Arm rests for elbow height work
Sitting tilted slightly backward with lumbar support easier on spine than vertical
No homemade chairs
5 feet, each with 2 shrouded wheels ideal

21. Sitting Knees always level with or above hips
Feet completely flat on floor or footrest
Work at or just above elbow height
Get up every 60 min. and stretch and stroll – improves circulation
Sitting – spinal discs pinched – worse than standing

23. Lifting Feet apart, close as possible to object
One hand under corner, one top corner
Lift with legs, don’t bend over
Don’t twist with load
Lower object gently
Use two hands rather than one
Ideal lift – waist to shoulder, keep things up off floor

24. MSDs Can Come From These 7 Risk Factors Try to avoid them when possible
Awkward positions
Environmental extremes
Forceful exertions
Heavy loads
Contact pressure (contact)
Repetitive motions
Static loads
Can result in inflammation, weakness and pain.

25. 4. Heavy Loads Lifting, lowering or carrying heavy items
Women: 60% average upper body strength of men
Older people: 65 yr. old 75% the strength of 25 yr. old

26. 5. Pressure Point contact or impact Arm leaning on edge of desk
Elbow pressure on desk top
Pushing with palm – screw driving
Impact using palm or knee as hammer

27. Factors Which Effect Development of a MSD
Frequency – how often
Duration – how long, can be all at one time or cumulative over the day
Intensity – how much force

28. Sitting is the new smoking so
WHEN SITTING…
GET UP AND STRETCH
EVERY MINUTES
Don’t forget – set an alarm if needed
STRETCH