1. WELCOME TO COMPUTER ERGONOMICS TRAINING
Welcome to our Computer Ergonomics training program.
My name is [ ]. Today I am happy to have the opportunity to share information regarding ergonomics with you.
The purpose of today’s program is to inform you of practical ways to improve comfort at your workstation. We will review simple actions that you can take to help you work more comfortably and efficiently.
Please be sure to sign the attendance sheet that is being circulated.

2. WHY ARE WE HERE? Annual injuries 1,800,000 workers injured
600,000 require time off work
According to the Occupational Safety and Health Administration (OSHA), each year 1.8 million workers experience injuries related to overexertion or repetitive motion, and 600,000 are injured severely enough to require time off work. These injuries are commonly referred to as Cumulative Trauma Disorders (CTDs) or Musculoskeletal Disorders (MSDs).
Ergonomics programs can prevent work-related musculoskeletal disorders that occur when there is mismatch between the worker and the task.

3. TRAINING OBJECTIVES Identify optimal body position
Identify workstation adjustments
Demonstrate exercises
Understand roles and responsibilities
The objectives of this training session are:
1. To identify the optimal body position for seated work.
Comment: We will review the seated body position that conforms to principles of good body mechanics and allows your muscles and joints to function in their most energy efficient positions.
2. To identify simple workstation adjustments you can make to ensure maximum comfort.
Comment: We will discuss simple solutions to common problems. Solutions involve practical adjustments in the workstation itself and in the ways we work.
3. To demonstrate simple stretching, range of motion exercises that will help maintain flexibility, circulation, and comfort.
Comment: Exercises can relax tight muscles, reduce stress, and lessen fatigue that can result from sitting and concentrating for extended periods of time.
4. To understand your role in maintaining your own level of comfort and the roles of your supervisor, workstation assessment coordinator and other appropriate resources in achieving comfort at your workstation.
Comment: Each individual must take an active role in assuring that they are comfortable at work. This program will show you how you can do that.

4. ERGONOMICS IT’S GREEK TO ME!
What is ergonomics? (ask for a definition)

5. ERGONOMICS IT’S GREEK TO ME! ERGOS = WORK NOMOS = NATURAL LAWS
The word ergonomics comes from the Greek derivative terms:
ergos for work, and
nomos for laws.
The literal translation is "laws of work".

6. ERGONOMICS
The study of the relationship of the individual, the material, the equipment and the environment
Addresses human performance and well being in relation to the job or activity.
A practical interpretation may be more useful to us. Ergonomics is the study of the relationship of work, the work environment, and the worker. It is the science that addresses human performance and well being in relation to the job, equipment, tools, and environment.
While it is impractical, and in most situations impossible, to individually select equipment optimally suitable to every activity or task and each and every person, there are simple accommodations that can be made in most situations to improve comfort and performance. These adjustments may be to the equipment itself or to the way we use this equipment.
We must match tools, equipment, and work methods to our needs in order to perform at our best comfortably. Work doesn’t have to be, and shouldn’t be, uncomfortable or painful.

7. Fit the job to the worker NOT the worker to the job.
Traditionally, workers have been expected, and they have expected, to adjust to various work environments and work tasks.
The goal of ergonomics is to fit the job to the worker, not the worker to the job. In our discussion today we will be talking about practical adaptations to the workplace to suit your individual needs and the task to be done.
The concept can be illustrated as it applies to a familiar activity: SPORTS. Many sports require specialized equipment for safety, performance and function. For example, special equipment is required for skiing and the skier must be in good physical condition. Skis, boots and poles must all be of appropriate size. Ski boots must fit well not only for comfort and warmth but also to allow the skier to have adequate control of the skis. Imagine what it would be like to propel yourself with ski poles that are too short? Or what it would be like to maneuver skis that are too long? What would the health and safety consequences be? What about style and technique? What are the implications for health and safety?
Think about equipment and performance issues associated with your favorite sport. (examples: golf, tennis)

8. BENEFITS? Comfort Increase productivity Increase quality Avoid injury
The major stepping stone to maintaining a safe work environment and healthy work force is assuring that individuals are comfortable at their workstations. Our focus is on comfort.
In general, biomechanically efficient postures are more comfortable postures. By using good body mechanics, we can maintain a healthy balance in movement and posture and avoid annoying aches and pains. In addition, using good body mechanics allows us to work or perform any activity more efficiently. The result is more effective job performance. Healthy workers work more efficiently to produce quality products. And efficiency plus quality yields profit. It is a win-win situation.
Are you comfortable while you are performing your job? Ask for response.
If your answer is yes, then perhaps today you will be able to share some ideas on how to work comfortably. Also, you may learn some new ideas on how to enhance that comfort.
If your answer is no, listen and watch carefully. By the end of this session you will be aware of some possible improvements and you will know how to get help if you need it.

9. RULES OF BODY MECHANICS
Use each joint to its best mechanical advantage.
Avoid static or sustained positions.
Use your body symmetrically.
Keep extremities close to vertical axis of body.
Avoid tight grasp.
Use stronger/larger joints when possible.
Respect pain!
Let’s review these basic principles of body mechanics.
The position of “best mechanical advantage” is the one which allows you to perform a motion or a task most efficiently, with minimal exertion, and safely. These are generally “neutral postures”. We will describe “neutral postures” in a few minutes.
Staying in one position for a long period of time is tiring and uncomfortable. Can you think of some examples? (e.g., riding in a car on a long trip)
Use the sides of your body equally. Avoid twisting and asymmetrical postures.
Keep your center of gravity close to your body. Moving a weight in your hands out away from your body to arms length increases the strain on your lower back by 200 times.
Grasp objects loosely when possible. Avoid tight grasp especially for any length of time.
Let the larger joints and muscle groups of your body do the work. For example, use a shoulder strap to carry luggage, brief case, or purse, rather than a gripping a handle. Carry heavy objects with an open hand under the object rather than a pinch grip from the top.
Pay attention to your body. Don’t ignore signs of discomfort. Look for reasons for discomfort or pain. Make changes.

10. NEUTRAL POSTURES mid-range strength comfort What is neutral posture?
Each joint in your body moves in a certain range. Individual differences in range of motion are to be expected. However, like a pendulum, each joint moves from one extreme position, through the range, to the opposite position. Where in the range do you think each joint is most efficient (works the best)? Answer: somewhere in the middle of the range.
Let’s try this out. To find the optimal position for your wrist, make a tight fist with your hand. Notice the position of your wrist. In most cases your wrist will be straight and you will see minimal creasing of the skin.
Now try to make a fist with your wrist flexed (bent). Then extended. How does it feel? Is it as strong as when your wrist was straight? Is it comfortable?
The neutral position of any joint is generally the strongest and most comfortable position. This principle applies throughout the body.
Performing any activity in the extreme of the range, particularly over prolonged periods may be uncomfortable, or may even cause injury. If you work for an extended period of time with your wrists in any of these extreme positions you are bound to develop some discomfort. These and other awkward positions of the shoulder, elbow, back, and neck can cause discomfort. It is more efficient and comfortable to work with these joints in neutral positions.

11. As we have seen, it is important to use good body mechanics in any activity we perform. How do we implement good body mechanics in the office environment? Let’s review some of the ideas we just saw in the videotape.
This picture illustrates the optimal body position for someone working at a computer. This position is biomechanically sound and puts each joint, muscle, and tendon in it’s most efficient and effective position.
Review the postural elements and equipment position illustrated.
In order to avoid awkward body position, it is necessary to work in neutral postures. The correct body posture described allows this to happen. Particularly important areas to look at are shoulders and wrists. Shoulders should be relaxed and symmetrical, not elevated. Arms should be near the sides of the body. Wrists should be neutral, not extremely extended, flexed, or deviated toward either side. An appropriately adjusted, organized, and orderly work area helps minimize possibilities of awkward positioning.

12. RISK FACTORS Static posture Awkward posture Repetition Force
Pressure (physical contact)
Vibration
Temperature extremes
There are a variety of major risk factors in the computer environment that have been identified as avoidable conditions that may cause discomfort.
Working in static positions over prolonged periods increases muscle fatigue, discomfort and subsequently risk of injury. If you perform an activity in an awkward position, you may become uncomfortable and the potential for injury occurs. Risks are also created by forceful exertions and repetitive motions, particularly when force or awkward postures are encountered. Prolonged physical contact with the work surface, equipment, or other furniture should also be avoided.
What are some conditions or activities in your work environment that may be creating these risk factors? Ask for participant response.
Examples: awkward position: keyboard too high or too low
- monitor on angle, in corner
- lack of chair support
- chair too high or too low
forceful exertion: stapler
- hole punch
- packed file drawers
excessive repetition: - bursting
- stapling
physical contact: wrist on desk, edge of desk or keyboard
- elbows on armrests

13. PHYSIOLOGY OF DISCOMFORT
Fatigue
Lack of stamina
Why is it important to use good body mechanics and to use optimal body postures?
Healthy tissue requires nutrition, including oxygen, and the removal of waste products. How does this happen? The circulatory system supplies tissues with oxygen and nutrients and removes waste products of metabolism. Nutrients assure proper functioning of nerve, muscle, bone, and tendon tissues. Oxygen is necessary to heal injured tissues.
Anything which impairs the ability of the circulatory system to meet the demands of the body increases the likelihood of discomfort, and increases the time to recover from exertion, and from injury.
Discomfort is only one result of poor circulation.
Fatigue is common, which in turn tends to keep the person from exercising - which would probably reduce the fatigue.
Lack of stamina slows the person down during any effort. Even climbing stairs is difficult when the circulatory system is unable to supply adequate oxygen and nutrients.

14. IMPAIRED CIRCULATION Static muscles - particularly under load
Awkward postures
Physical contact
Vibration
Temperature extremes
Poor physical condition
Illness/Disease
Smoking
Exposure to certain chemicals/gasses
Lung obstruction
Anemia
What are some of the things that influence circulation?
Many of the risk factors we discussed influence circulation. When muscles are moving, they help pump the blood. When muscles are static, the blood flow is reduced due to the loss of the muscle pumping.
Moving muscles promotes blood circulation, which keeps the muscles, nerves, and other tissues healthy, while removing waste products. The build up of waste products triggers nerve endings which causes the sensation of discomfort, or even pain, ranging from mild to severe.
When the muscles are static, and under load, not only is the pumping action lost, but the blood vessels are kept from enlarging to accommodate the working muscle’s increased demand for oxygen and nutrients.
Working static muscles tire very quickly. Waste products build up because there is inadequate circulation to effectively flush the muscles.
Awkward postures and physical contact can have a mechanical effect on the circulatory system, literally “cutting off” circulation.
Poor physical fitness can mean poor circulation. However, circulation is also impaired by static muscles, particularly when they are under load (doing work). Awkward postures can also reduce circulation.

15. PHYSIOLOGY OF COMFORT Healthy tissue Oxygen and nutrition
Waste product removal
The better the circulation, the more healthy the tissues. If tissues are damaged, they will heal quickly with good circulation, but will heal slowly, or not at all, with poor circulation.
This is why diabetics heal so slowly. This why people with back discomfort or injuries are told to exercise. This is why people recovering from surgery are up and moving about as quickly as possible.
You need to promote good circulation while working, and during your leisure time. There is nothing more important to comfort at a computer workstation than ensuring good circulatory health.

16. CUMULATIVE TRAUMA DISORDERS
NERVE
Carpal Tunnel Syndrome
Cubital Tunnel Syndrome
NEUROVASCULAR
Thoracic Outlet Syndrome
Raynaud’s Syndrome
MUSCULOSKELETAL
Bursitis
Back strain/sprain
Neck strain/sprain
TENDON
Tendonitis
Epicondylitis
Golfer’s Elbow
Tennis Elbow
Tenosynovitis
De Quervain’s
Trigger Finger
Rotator Cuff Tendonitis
Ganglion Cyst
OTHER
What are Cumulative Trauma Disorders (CTDs)*?
These disorders are injuries that result from accumulation of small minor injuries that occur over time. Their occurrence can be associated with just about any activity, including daily living, recreational and other activities.
CTDs involve various parts of the body such as: hands, arms, wrists, back, shoulders, neck. The hands, arms, and wrists are most often involved. The specific disorders, or diagnoses, here are grouped according to the anatomical or physiological system involved. (note to trainer: A list of definitions of these disorders is provided with the reference materials in the training package. A list of non-occupational activities that can contribute to CTDs is also included.)
It is important to note that these disorders can be avoided by using good body mechanics and maintaining an adequate comfort level in the activities you perform. If symptoms do occur, early identification allows early intervention which can be very successful in alleviating the problem.
*May also be referred to as Musculoskeletal Disorders (MSDs)

17. SYMPTOMS Discomfort Pain Tingling Numbness Swelling Weakness
Loss of dexterity
What are the symptoms of CTDs?
* Discomfort * Pain * Tingling and Numbness * Swelling * Muscle Weakness * Loss of dexterity
The occurrence of any of these symptoms usually indicates that something is wrong but it does not mean that a CTD will definitely develop. Symptoms may occur on or off the job. Pain, for example, may occur at night when the person is more relaxed.
What causes these symptoms or various forms of discomfort? The existence of risk factors over time can lead to the development of symptoms.
These symptoms occur at varying levels of severity, from mild to severe, starting with general discomfort. As discomfort persists, pain may develop. If ignored or untreated, symptoms may progress to tingling and numbness, then swelling, loss of dexterity, and muscle weakness.
The important thing to know and remember is that, if symptoms are recognized early, the disorders you have heard about can be prevented.

18. WORKSTATION EXERCISES
Another way to deal with risk factors and to keep yourself healthy at work is to exercise.
I'm sure most of you are aware of the muscle tension and stiffness that can build up in parts of your body during a day of sitting in front of your computer. Exercises can relax tight muscles, reduce stress, and lessen fatigue that can result from sitting and concentrating for extended periods of time.
Simple stretching and range of motion exercises should be done throughout the day, every day, and they can be done right at your workstation. The idea is to develop a pattern of exercising various body parts routinely and before discomfort occurs.
REST YOUR EYES by occasionally focusing on a distant object. Intentionally blink your eyes to help keep them moist, prevent itching and aid in cleaning them. Another technique to relieve eye fatigue is to cup your hands lightly over your closed eyes momentarily. Follow through with routine eye care. Provide your eye care professional with specific information regarding your job functions and workstation configuration including monitor distance and height.

19. BENEFITS OF EXERCISE Improved circulation Improved flexibility
Improved muscle strength and endurance
Reduced muscle fatigue
Reduced stress
The likelihood of physical discomfort developing can be reduced by a well-adjusted workstation, by alternating tasks and by exercise. A schedule of regular exercise offers the following benefits:
* improved circulation
* improved flexibility
* improved muscle strength and endurance
* reduced muscle fatigue; and
* reduced stress

20. EXERCISE GUIDELINES Breathe while exercising Stretch gently
Pace yourself
Move slowly and smoothly
Exercise regularly
STOP if pain occurs
There is no question that regular exercise is effective in preventing the typical aches and pains that many of us experience at and away from work. Remember to follow these guidelines to increase the effectiveness of your workstation exercise program:
Remember to breathe while exercising. Breathing increases the level of oxygen in the system. In addition, slow regular breathing helps you maintain a slow steady exercise pace.
Always stretch gently. You should feel a stretch but not pain.
Go easy at first. If you have not been doing exercises like these, start out with a few and gradually increase. Pace yourself. Slowly increase the number of exercises in your program and be more vigorous with the stretching over time.
Move slowly and smoothly. Avoid sudden jerky movements. Do not bounce.
Exercise regularly. You should try to do some of the exercises everyday at regular intervals, even on days off work.
Discontinue the exercise if pain occurs. Pain and discomfort after you have exercised probably means you did too much. It does not necessarily mean that the exercise is wrong for you. Check with a medical professional when in doubt, or if the pain persists.
Perform some combination of exercises every 1-2 hours.

21. ROLES & RESPONSIBILITIES
Everyone
Supervisor/manager
Ergonomic Coordinator
In order for our ergonomic program to be effective, we all must actively participate. It is necessary for each of us to understand what is expected of us. The roles and responsibilities of every individual, supervisor and workstation assessment coordinator are outlined in your handout.
Review “Roles & Responsibilities”.

22. BE SAFE
The way you manage and arrange your workstation affects your productivity and comfort. Adjusting your workstation, sitting with good posture, alternating tasks, and doing simple exercises will make a significant difference in the way you feel.
BE SMART!
BE COMFORTABLE!
WORK IN COMFORT