Ergonomics

office ergonomics
what is ergonomics
height of office chair
computer LCD angle
how to prevent office work injury
short breaks during office time
stretch break
office posture
arranging your work space
good and bad posture
work related injury/disorder

1. Make your work area more comfortable and productive Dr Mohabbat Ali, PT HOD, Physical & Rehab. Medicine Dept. Workstation Ergonomics

2. What is Ergonomics? Why it is important for every one? How to avoid from injury? Understand the basic principles of ergonomic workstation setup Pictures of common problems How Ergonomics can help Injured – what to do? Objective

3. ERGO = “work” NOMICS = “rules” or “laws ” Ergonomics literally means “ the laws of work” What is Ergonomics?

4. OSHA defines ergonomics as the science of “ designing the job to fit the worker, instead of forcing the worker to fit the job . ” What is Ergonomics(cont..)

5. Repetitive Stress Injuries

6. Office Work & Human/Computer Interactions Study of 420 medical secretaries 63 % reported neck/shoulder pain 51% low back pain 30 % hand/wrist pain 15 % elbow pain

7. Two Categories of Ergonomic Factors to be considered Environmental conditions – your physical surroundings Physical stressors – how your body reacts to work practices Ergonomic Factors

8. Environment Person Behavior Ergonomics (Health and Safety) Breaks Process/Task Furniture Tools Equipment Weight Knowledge Stretching Posture Non-work activities Physical fitness Medical conditions Physique Process/Task Position Engineering Non-work activities

9. Key Risk Factors + Repetition Awkward Postures Force

10. Work Related Musculo-Skeletal Disorders (WMSDs)?

11. Arranging Your Workspace Arrange tools around your desk so you minimize the distance you have to reach for them. Divide your work space into three zones: Primary work zone - the distance from elbow to hand. Things you touch on a daily basis. Secondary work zone - within arm's reach. Use this zone to position those items that you use frequently, but don't need all the time. Reference zone - outside arm's reach. Use this zone for your least-often used items .

12. Why it is important for every one? Reduce occurrence of M usculoskeletal disorders (MSDs ) C umulative trauma disorders (CTDs) Repetitive stress injuries (RSIs) Decrease fatigue, pain and injuries Decrease costs health insurance, workers compensation and lost time

13. Reduction of work-related injuries Reduced absenteeism Increased worker productivity Increased work quality Increased morale Increase comfort and productivity Ergonomics provides a win-win situation…..on and off the job YOU JUST FEEL BETTER ! Why it is important for every one?

14. Symptoms Numbness Burning Pain/Aching Tingling Cramping Stiffness Tightness Decreased range of motion Deformity Decreased grip strength Loss of function If you experience these symptoms, you may want to request additional ergonomic assistance.

15. Symptoms

16. Consequences T reatment required T ime off work L oss of productivity E rrors I mpacts on home life and leisure activities I ncrease risk of injury F eeling unhappy & ‘cranky ’ Impact on financial cost

17. How to prevent from injury Proper E rgonomics according to your work place 2. Right exercises at right time

18. Early Intervention is Critical E arly R esponse G ains O pportunity Reduce/Eliminate risks Prevent Pain Avoid or minimize need for medical treatment Happier employees Higher productivity Financial Savings by avoiding time away from work

19. Awkward Postures can cause the injury Stand up, don’t reach for items. Be cautious of twisting and bending, stand up and use good body mechanics. Can cause neck pain and shoulder pain, both sides.

20. Monitors Viewing Distance: 20”-40” Viewing Angle: 15-20 degrees below horizontal Viewing Time Viewing Clarity                                    

21. Head vertical and facing forward Tilted head puts stress on neck and shoulders Minimize head rotation Shoulders relaxed Arms tucked close to body No extended reaching Computer Workstation: Head and Shoulders

22. Computer Workstation: Elbows and Wrists Elbows relaxed and close to the body Elbows not extended forward or backward Wrists in a straight line with lower arms Hands not flexed up or down, or bent inward or outward

23. Computer Workstation: Legs and Feet Knees bent about 90 degrees Thighs parallel to floor Chair at a comfortable height Obstructions removed Feet flat on the floor or on a footrest

24. Good & Bad Posture

25. Bad

26. Better

27. Bad

28. Better

29. Bad

30. Better

31. Bad

32. Better

33. Hand and wrist positions Neutral Awkward Neutral Awkward Awkward Neutral Awkward Neutral

34. DO WHAT’S COMFORTABLE FOR YOUR BODY ! Monitor at or below eye level Wrists straight Forearms supported Back supported Feet flat on the floor Forearms and thighs parallel to the floor

35. MOUSE POSITION NO! Mouse should be close to the keyboard and the same height or slightly higher Locate the mouse to avoid reaching

36. Phone PLACEMENT Should be different for right and left handers You should not have to twist and reach across your body every time you answer the phone. Many people need to spend a lot of time on the phone, and must often do other tasks at the same time This creates a lot of stress for neck and shoulder muscles Consider a head set if you spend a lot of time on the phone, especially if you do other tasks at the same time

37. Break Time Exercises

38. Help Yourself Micro-Breaks Every 20-40 minutes Exercises Body stretch Raise forearms Shoulder blade squeeze/shrugs Eye palming Arm and shoulder shake Arm extensions Side bends

39. Break Time Minibreak: Relax your hands Rest break: Do a different task Eye break: Look away and blink

40. Hands Finger extensions Wrists Backwards stretch Shoulders Shrug and roll Blade pinch Overhead reach Exercises

41. Exercises (cont.) Neck Nod head Turn head Tilt head Back/arms Hands behind head Bend forward Knee to chest Back bend

42. Exercises (cont.)

43. Exercises (cont.)

44. MSD Prevention: Pick the Right Answer While working on the computer, elbows should be: Computer monitor should be positioned: While you’re typing, your wrists should be: Control the mouse with: a. Extended out b. Close to body b. Elbow movements b. Straight b. To one side a. In front of you a. Bent up a. Wrist movements

45. Thank you