creating a healthy workplace environmental heath & safety department g-4 tpp 65.2.13
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Creating a Healthy Workplace
Office Ergonomics
Environmental Heath & Safety DepartmentG-4 TPP 65.2.13
What is Ergonomics?
Environmental Heath & Safety Department
ERGO = “work” NOMICS = “rules” or
“laws” Ergonomics literally
means “the laws of work”
What is Ergonomics?
Environmental Heath & Safety Department
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?
Environmental Heath & Safety Department
Ideally, good ergonomic conditions:
- Make the job safer by preventing injury and illness
- Make the job easier by adjusting the job to the worker
- Make the job more pleasant by reducing physical and mental stress
- Save money $$$
Ergonomic Factors
Environmental Heath & Safety Department
Two Categories of Ergonomic Factors to be considered
- Environmental conditions – your physical surroundings
- Physical stressors – how your body reacts to work practices
Environmental Factors
Environmental Heath & Safety Department
Environmental factors may affect:
- Hearing- Vision
- Dim lighting or glares from windows
- General comfort and health- Hard seats or cramped spaces
Environmental Factors
Environmental Heath & Safety Department
Causes of these problems are:
- Excessive noise- Improper lighting- Temperature extremes- Sick Building Syndrome
Physical Stressors
Environmental Heath & Safety Department
Physical stressors place pressure or stress on parts of the body:- Joints, muscles, nerves, tendons,
bones
Injuries cause by physical stressors are referred to as “Cumulative Trauma Disorders” (CTDs) or “Repetitive Strain Injuries” (RSIs)
Cumulative Trauma Disorders (CFDs)
Environmental Heath & Safety Department
Cumulative = occurring gradually over a period of weeks, months, or years
Trauma = bodily injury to nerves, tissues, tendons, or joints
Disorders =conditions causing physical ailments or abnormal conditions
Cumulative Trauma Disorders
Environmental Heath & Safety Department
Examples of Cumulative Trauma Disorders include:
- Carpal Tunnel Syndrome- Epicondylitis (tennis
elbow) - Tenosynovitis (trigger
finger)- Bursitis
Risk Factors
Environmental Heath & Safety Department
The main risk factors for office-related CTDs are:- Repetition- Awkward positions or
posture - Excessive pressure or force
Another risk factor for CTDs would be:- Vibration
Risk Factors: Repetition
Environmental Heath & Safety Department
The majority of CTDs are caused by repetitive motions that would not result in injury if only performed once.
- Thousands of keystrokes typing
- Hours of filing, day after day
- Stamping dozens of papers
- Frequent lifting
- Repeated motions with
computer mouse
Risk Factors: Awkward Positions
Environmental Heath & Safety Department
- Leaning forward at your desk
- Typing with wrists at an odd angle
- Raising shoulders while typing
Risk Factors: Awkward Positions
Environmental Heath & Safety Department
- Reaching to use mouse
- Twisting neck to look at monitor or phone
Risk Factors: Excessive Force
Environmental Heath & Safety Department
Typing with too much force or “pounding’ the keys
Stamping
Lifting heavy boxes of paper or carrying office equipment
Using improper grip
But the good news is ….
Environmental Heath & Safety Department
There are simple ways to help yourself!
Prevention Strategies
Environmental Heath & Safety Department
Avoid leaning forward at your desk
- Maintain natural “s” curve of your spine
- Support lower back- Keep feet supported on floor
or use a foot rest
Prevention Strategies
Environmental Heath & Safety Department
The elbows should be at a comfortable angle while "hanging" at the sides from the shoulders.
The shoulders should remain relaxed in a lowered position while typing.
Prevention Strategies
Environmental Heath & Safety Department
Avoid typing with wrists at an odd angles
- keep them in the neutral position, not bent up or down, or side-to-side
Neutral Wrist Position
Environmental Heath & Safety Department
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
Prevention Strategies
Environmental Heath & Safety Department
The keyboard should be slightly lower than normal desk height.
- If it is not low enough, try raising your chair height. Prevent your legs from dangling by using a footrest.
Keep "home row" of keys at elbow level.
Adjust your chair!
Neutral Posture for Computer Use
Environmental Heath & Safety Department
Position the monitor directly in front of you and about an arm’s length away. The top row of characters on the screen should be no higher than seated eye height
Use a document holder close to the monitor
Mouse should be next to the keyboard, both at a height equivalent to your seated elbow height
Knees comfortably bent with feet resting on the floor. If the chair is raised so the keyboard height equals elbow height, use a foot rest to encourage sitting fully back on the chair
Adjust the seat height so upper arms hang vertically, close to the body, elbows bent about 90 degrees, shoulders relaxed and wrists straight
Adjust the back rest to provide firm support to the small of the back
The seat pan supports the thighs but does not contact the back of the knees
Prevention Strategies
Environmental Heath & Safety Department
Do not pound the keys. Use a light touch.
Use two hands to perform double key operations like Ctrl-C or Alt-F instead of twisting one hand to do it.
Position frequently used equipment so
that you don’t have to reach for it.
Prevention Strategies
Environmental Heath & Safety Department
Place monitor in front of you, not off at an angle.
Take lots of breaks to stretch and relax.
Hold mouse lightly.
Keep your hands and arms warm.
Prevention Strategies
Environmental Heath & Safety Department
Pay attention to the signals your body provides you.
- If your neck hurts at work, examine your body position to try to figure out what might be causing the soreness.
- Are you holding your neck at an awkward angle while you type or talk on the phone?
Vision Related Work Habits
Environmental Heath & Safety Department
20/20 Rule
Blink/refocus eyes regularly
Keep monitor screen clean Regular vision care
Prevention Strategies
Environmental Heath & Safety Department
If you are experiencing symptoms of CTDs…
- Tingling or numbness in the hands or fingers
- Pain in fingers, hands wrists, or even shooting up into the arms or forearms
- Loss of strength or coordination in the hands
- Numbness or discomfort in the hands that wakes you up at night....
SEE A DOCTOR!
But What About Headaches?
Environmental Heath & Safety Department
Many office-related headaches are caused by eyestrain.
- Dry eyes- Monitor glare- Tired/strained eye muscles
Eyestrain
Environmental Heath & Safety Department
Position monitor at a
comfortable distance
Avoid glare
Adjust VDT brightness and
contrast
Keep screen clear of dust
Look up and away every few
minutes or so!
Ergonomic Products
Environmental Heath & Safety Department
There are a variety of ergonomic products available on the market, including:
- Keyboards- Wrist rests- Mouse pads- Chairs- Adjustable desks- Glare screens
Other Equipment
Environmental Heath & Safety Department
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.
Other Equipment
Environmental Heath & Safety Department
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
Proper Lifting
Environmental Heath & Safety Department
Lifting improperly can result in- Muscle strains- Ligament sprains- Vertebral disk
herniations - Abdominal hernias
Proper Lifting
Environmental Heath & Safety Department
Plan ahead- Clear pathway to ensure safe path- Is the load to heavy to carry by yourself?
Get help.
Proper Lifting
Environmental Heath & Safety Department
Keep your feet shoulder-width apart Squat down – bend at knees and hips Keep back straight, chest out, shoulders
back Hold load close to body, close to center of
mass Use feet to change direction; DO NOT
TWIST BODY
Additional Resources …
Environmental Heath & Safety Department
OSHA - http://www.osha.gov/SLTC/ergonomics/resources.html
CDC/NIOSH –
http://www.cdc.gov/niosh/topics/ergonomics/
Mayo Clinic –
http://www.mayoclinic.com/health/office-ergonomics/MY01460
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