1. Ergonomics in the Office or Working Remotely
Anne Hirsh, MS, CPDM
February 25, 2016

2. Definition of Ergonomics
Overview
Overview of JAN services
Basics of ergonomics related to computer use
How to optimize work stations to prevent back/neck pain, eye strain, fatigue, and repetitive strain injuries
Ergonomic assessment resources – including self-assessment
Exercises for work!
Get up and move! Avoid prolonged sitting.

3. JAN Services Consultation Job Accommodations Employment Legislation
All industries
All job categories
All impairments
Employment Legislation
Americans with Disabilities Act
Rehabilitation Act

4. JAN Services Technical Assistance Free National Easy to Use
Audience-Focused
Employers
Individuals
Service Providers
Others

5. Ask JAN and we… JAN Services Meet you where you are.
Help meet timelines.
Assist with the interactive process.
Give targeted technical assistance.
Provide comprehensive resources.
Maintain confidentiality.
Work as your partner to enable you to hire and retain talent.

6. Ergonomics is the science of
Definition of Ergonomics
Ergonomics is the science of
fitting jobs to people
Human Factors is concerned with the application of what we know about people, their abilities, characteristics, and limitations to the design of equipment they use, environments in which they function, and jobs they perform. (Human Factors and Ergonomics Society)
An applied science concerned with designing and arranging things people use so that the people and things interact most efficiently and safely. (Merriam- Webster)

7. Statistics
Musculoskeletal disorders (MSDs) account for 33% of all injury and illness cases
Average number of missed work days due to occupational injury and illness: 8 *
Prolonged sitting increases risk for heat disease, diabetes, cancer, and death, even among people who exercise regularly **
*(2013 data from bls.gov)
**(2015 Annals of Internal Medicine)

8. MSD Signs and Symptoms Signs or symptoms associated with computer use:
Numbness or a burning sensation in the hand
Reduced grip strength in the hand
Swelling or stiffness in the joints
Pain in wrists, forearms, elbows, neck, or back
Reduced range of motion in the shoulder, neck, or back
Dry, itchy, or sore eyes
Blurred or double vision
Aching or tingling
Cramping
Weakness
OSHA eTools

9. Ergonomics
Benefits
Reduced Workers’ Compensation claims
Reduced leave due to injuries
Create a safe and inclusive workspace
Satisfy ADA accommodation obligations

10. Ergonomics
Ergonomic Evaluations can benefit:
Back Injuries
Bursitis
Carpal Tunnel Syndrome
Epicondylitis (Tennis Elbow)
Hernia
Tendonitis
Trigger Finger
Thoracic Outlet Syndrome

11. Ergonomic Assessments
Ergonomics
Ergonomic Assessments
Worksite:
Accessibility
Entryways should be accessible
Check for blocked walkways and objects protruding from the wall
Check door hardware & automatic door openers are operating correctly
Are electrical outlets accessible?
Flooring
Non-slip floor surfaces are preferable
Carpet thickness should be minimal
Use of treads, handrails, and detectable warning products
Guidelines for ramps
Storage
Are items most frequently used within easy reach?
Are materials in an accessible area (15-48 in above floor) and labeled?

12. Ergonomics
From

13. Ergonomic Assessments
Ergonomics
Ergonomic Assessments
Workstation:
Eyes
Positions monitor 18 to 28 inches away from user
Top of monitor should be at or slightly below eye level
Angle should be 0-7 degrees
Proper lighting
Head, Neck, and Shoulders
Input documents positioned to minimize head movement
Frequently used items within easy reach
Head and neck aligned when using phone and when looking at monitor
User aligned in front of computer

14. Ergonomic Assessments
Ergonomics
Ergonomic Assessments
Workstation Continued:
Arms, Elbows, Wrists, and Hands
Are shoulders relaxed?
Are elbows appropriately angled (not bent upward or stretched forward)?
Are wrists appropriately angled while keyboarding, mousing, or using equipment or tools?
Wrists should not be resting while typing
Does mouse or tool fit user’s hand?
Check for hard or sharp edges
Are arms or hands fatigued from overuse?

15. Ergonomic Assessments
Ergonomics
Ergonomic Assessments
Workstation Continued:
Back, Legs, and Feet
Chair should be supporting back
Feet should rest firmly on the floor
Hips and knees should rest comfortably
Seat pan should be comfortable and the correct size
Room between top of legs and underside of desk
User should be able to move chair around freely
For prolonged standing:
Is anti-fatigue matting used?
Would stand/lean stool be beneficial?

16. Practices to avoid when working remotely
Ergonomics
Practices to avoid when working remotely

17. Ergonomics
What not to do in the car!

18. Hotel room with a view – and neck strain!
Ergonomics
Hotel room with a view – and neck strain!

19. Use the smaller of the two hotel room tables?
Ergonomics
Use the smaller of the two hotel room tables?

20. Ergonomics
It’s a family affair!

21. Sit on the floor, type with one hand, hold papers with the other!
Ergonomics
Sit on the floor, type with one hand, hold papers with the other!

22. Let’s talk options! Ergonomics

23. Ergonomics Problem: Sitting Remedies: Back is supported
Feet are grounded
Arms are supported
Maintain posture

24. Ergonomics Problem: Sitting Products: Lumbar support cushion
Appropriate ergonomic chair
Adjustable-height workstation
Footrest

25. Problem: Using notebook computer Remedies:
Ergonomics
Problem: Using notebook computer
Remedies:
Connect to full-size monitor
Adjust height
Connect to keyboard/mouse
Support forearms
Use wheeled luggage to
transport

26. Problem: Using notebook computer Products:
Ergonomics
Problem: Using notebook computer
Products:
Docking station
Forearm supports
Be inventive!

27. Ergonomics Problem: Keyboarding/Mousing Remedies:
Alter/adjust placement of keyboard or mouse
Keyboard height allows for straight wrists
90-degree angle
Consider different sizes
Adjust armrest on chair
Consider wrist/mouse rests
Do not look at keyboard
while typing

28. Ergonomics Problem: Keyboarding/Mousing Products: Alternative keyboard
Alternative mouse
Articulating keyboard tray
Wrist rest
Forearm rest

29. Ergonomics Problem: Phone use Remedies: Products: Relax shoulders
Keep head upright
Adjust placement of phone to minimize reach
Stand up when talking on the phone
Products:
Use a “hands free” headset
Gooseneck phone holder
Speakerphone

30. Ergonomics Problem: Reading documents Remedies: Products:
Keep head upright
Slant documents to read
Stand up or move to another chair if not needing computer
Products:
Book/Copy holders
Get creative - Use your
cookbook holder!

31. Ergonomics Problem: Eye strain Remedies: Products: Reposition monitor
Clean monitor
Reduce glare
Products:
Monitor riser or arm
Task lighting
Window shades
Anti-glare filter

32. Ergonomics Problem: Fatigue Remedies: Products:
Occasional changes in posture
Alternate sit/stand
Micro-breaks/recovery pauses
Stretching
Products:
Adjustable height workstation
Treadmill or bike workstations
Alarms or daily reminders to stretch

33. Ergonomics
Car desk examples
Laptraveler.com

34. Ergonomics
Car desk options

35. Ergonomic Assessment Resources OSHA Computer Workstations eTool
Ergonomics
Ergonomic Assessment Resources
OSHA Computer Workstations eTool
Good working positions
Workstation components
Checklists
Work Process
Workstation Environment

36. Ergonomic Assessment Resources
Ergonomics
Ergonomic Assessment Resources
DoD/CAP Workplace Ergonomics Reference Guide 2nd Edition
Ergonomic needs assessment
Ergonomic checklist
Chair
Preventing posture problems
Workstation
Lighting
Healthy work practice

37. Exercises for work! Ergonomics NIH Exercises and Stretches
Eye exercise
Musculoskeletal exercises
Warming up for work
Back exercises
Aerobic exercise
Proper rest

38. Ergonomics Exercises for work!
CAP Workplace Ergonomics Reference Guide

39. Get up and move! AVOID prolonged sitting!
Ergonomics
Get up and move! AVOID prolonged sitting!
Stand up (and walk around if you can) while talking on the telephone
Use alarm or notification to increase circulation by standing up and changing position at least once every hour
Stretch 1-2 minutes every 30, 45, or 60 minutes
When in the office (and when reasonable) walk to co-worker’s desk to have conversation rather than phone
At home, walk to kitchen to get drink of water
Practice the 20 – 20 – 20 rule!
For 20 seconds every 20 minutes look 20 feet away

40. Ergonomics JAN Consultants can be reached M-F 9am-6pm ET
Phone: (800) (V); (877) (TTY)
Skype: Janconsultants
Chat available online at AskJAN.org