Ergonomics at workplace

ergonomics at the workplace. importance of posture during work.

1. ERGONOMICS AT WORKPLACE Dr. Deepali Jain M.P.T. (Sports)

2. Ergonomics Ergonomics means “fitting the job to the worker,” including: Work stations Tools Equipment Ergo = Work Nomos = Law

3. OSHA defines ergonomics as the science of “ designing the job to fit the worker, instead of forcing the worker to fit the job. ”

4. ERGONOMICS is a way of working smarter N ot harder by designing tools, equipment , work stations and tasks that allow a job to fit the worker and….. NOT by fitting the worker to the job.

5. Facts The average person working at a keyboard can perform 50,000 to 200,000 keystrokes a day. Muscles overuse results in tiny tears in the muscles and scarring; these contribute to inflammation and muscle stiffness

6. Common Work-Related MSDs Musculoskeletal Disorders (MSDs) Affect the muscles, nerves, blood vessels, ligaments, and tendons Symptoms Discomfort Pain Numbness Loss of motion/flexibility Spasticity Stiff joints Burning Swelling Tingling Inflammation Throbbing Paralysis

7. Predisposing risk factors for MSD Do you : perform frequent repetitive motions ? bend at the waist or twist when lifting objects? lift push or pull objects throughout the day? sometimes use the wrong tool for the job? grasp tools with your fingers? forget to take breaks while working? feel like you are under stress? have to stretch to reach your work? forget to adjust your work area to fit your task? The more you answered “yes”, the greater your risk.

8. Common Work-Related MSDs Common MSD disorders: Rotator Cuff Neuritis Reynaud’s Syndrome Trigger Finger Thoracic Outlet Syndrome Epicondylitis Back strain/disability Carpal Tunnel Syndrome Tennis Elbow Bursitis Ischemia De Quervain’s Sciatica Herniated Discs Neck strain/disability Tendinitis

9. Ergonomic Control Methods Awkward body postures - hazards Working with the neck or back bent forward more than 30° for more than 2 hours per day

10. Awkward Position Leaning forward at your desk Typing with wrists at an odd angle Raising shoulders while typing

11. Awkward Position Reaching to use mouse Twisting neck to look at monitor or phone

12. But the good news is???? There are simple ways to help yourself!

13. Are MSDs Preventable? They are preventable and reversible ….. if identified early. The treatment depends on the stage of MSD. If the condition cannot be reversed, treatment can turn into a pain management situation. The individual plays a large role in preventing MSD’s.

14. Preventing MSD’s, But HOW? By applying ergonomic principles to the office setting : Risk factors are minimized Productivity is increased and Workplace quality is improved

15. Review your Work Area You spend most of your day in your work area. You don’t want your work area to contribute to ergonomic problems Ergonomic Rule #1 Work Comfortably!

16. Good Chair

17. Everyone Needs a Relaxed, Neutral Position DO WHAT’S COMFORTABLE FOR YOUR BODY. BUT NOT THIS!

18. Neutral Wrist Position Keyboard positioned at elbow height and flat Avoid contact stress while typing Use proper posture and keying technique Your arms should float over the keyboard as if playing the piano

19. Avoid REPETITION Performing the same or similar motions repeatedly for extended periods without time for rest and recovery can lead to discomfort or trauma (English et al. 1995 ). Examples : Keyboarding, mousing . Flipping through files & paperwork Extended reading or writing

20. AVOID LONG DURATION OF SAME TASK The length of time spent on a task without breaks, shifts in position, or stretches is more important than the actual task.

21. STRETCHES & BREAKS 

22. A FEW BREAK IDEAS Organize tasks around built in breaks Eye breaks - blink to moisten eyes every 5-10 minutes. Every 15 minutes or so look away from the screen to distant part of room. Micro-breaks - between burst of activity rest the hands, neck and shoulders in a relaxed straight posture. Rest breaks - every 30-60 minutes take a brief 5-minute break and engage in another activity. Exercise breaks - every 1-2 hours do gentle stretching exercises

23. NECK STRETCH

24. Shoulder Pinch

25. Shoulder Shrug

26. Chair Rotation Stretch

27. Arms Behind Back Stretch

28. Foot Rotations

29. Wrist Flexed & Extended

30. Finger Squeeze

31. But what about HEADACHES??? Many office-related headaches are caused by eyestrain. Dry eyes Monitor glare Tired/strained eye muscles

32. Eyestrains Position monitor at a comfortable distance Avoid glare Adjust brightness and contrast Keep screen clear of dust Look up and away every few minutes or so!

33. Ergonomic Products There are a variety of ergonomic products available on the market, including: Keyboards Wrist rests Mouse pads Chairs Adjustable desks Glare screens

34. Other Equipments Head sets Recommended when on the phone for extended periods of time, receive frequent calls. Important for people who write or use the computer while talking on the phone.

35. Other Equipments Sit to stand workstations Allows for macro changes in posture Minimizes fatigue or discomfort associated with continuous sitting or standing Can be beneficial for those with back pain

36. Five Key Points to Remember Ergonomics can help you on your job WMSDs can happen in jobs with risk factors Risk factors can be reduced and WMSDs prevented Reporting signs and symptoms early is important You can help your company put ergonomics changes into place.

37. Summary You Can Reduce Risk Greatly Improve body posture and keep a safe body position avoid awkward positions use tools and equipment correctly Rearrange work area- control your environment, use the right equipment in the right position, keep work within reach Change work habits practice and use correct procedures, avoid repetition and long duration of a single task take frequent breaks Apply ergonomic principals at home, too 

38. Takeaways There is an old proverb that says: “Too much or too little of anything is detrimental ”. Keeping our pace at the workplace, or at home doing the things we love most over our computers is beneficial to our general health . It is never wrong to halt for a bit, and walk away from too much work, and find some relaxed time with your self.