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OFFICE ERGONOMICS
www.vsi-consulting.com
Terri Schonbrod, OTR CHT CIE
Optimize Your Workstation Set Up
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Todays Topics
What is ergonomics and what are ergonomic risk factors
Why ergonomics?
How to set up your workstation
Ergonomic best practices and good habits
Stretching for healthPearls of Wisdom!
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How not to do this!
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What is Ergonomics?
“Ergonomics is the practice of designing jobs or
workplaces to match the capabilities and limitations
of the human body”
To build a workstation
that fits you!
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Why Ergonomics?
Why do we consider ergonomics at work?
Work
Comfortably
Prevent/Reduce
Discomfort
Reduce Fatigue
Increase
Efficiency and
Productivity
Work at Your
Best!
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When
New employee
New workstation
Change in job demands and/or tasks
Fatigue and discomfort
Fatigue is the first sign of injury-take action before it
escalates!
When do we consider ergonomics?
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What Are Ergonomics Risk Factors?
Repetition
Duration
ForceContact Stress
RISK
Awkward Posture
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Awkward, prolonged, static postures
Holding your
body in a non
neutral
position, for
extended
periods of
time.
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Contact Stress
Prolonged
sustained
periods of
time where
soft tissue and
sensitive
structures are
held against
hard edges
and surfaces
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Repetition and Duration
Performing
the same
action
repeatedly
for extended
periods of
time
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Forceful Exertions
Pounding the keyboard
Grip pinch the mouse
Handwriting
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Why Do We Hurt?
Cumulative trauma disorders (CTDs) are caused by
the wear and tear on the human body due to
exposure to ergonomic risk factors.
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Cumulative Trauma Disorders
Trauma
Inflammation
PainHealing
Scar Tissue
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Signs and Symptoms of CTDs
▪ Fatigue and “heaviness”
▪ Tightness
▪ Discomfort
▪ Numbness or Tingling
▪ Weakness
Don’t let it
get past
this point!
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Common Injuries
Tendonitis-Inflammation of the tendon
▪ Wrist
▪ Elbow
▪ Shoulder
▪ Hand
Occurs near the joints
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Common Injuries
Muscle Strain-Microscopic tears
▪ Results in reduced mobility
▪ “Knots” in the muscle
▪ Puts stress on the tendon
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Common Injuries
Nerve Compression-Blood flow and mobility of the
nerve is restricted by surrounding tissue
▪ Results in numbness and tingling
▪ May experience “burning Pain”
▪ Can lead to reduced strength
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5 Simple Steps to Success
Adjust your chair
Adjust your desk
height
Adjust your
monitor
Adjust your work
tools
Final check
3
2
1
4
5
Are you
comfortable?
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Adjust your chair
1. Seat height
2. Backrest height
3. Back Angle
4. Lumbar support
5. Seat depth
6. Armrests
7. Footrest
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Adjust your worksurface
Elbow height
Fixed height
Adjustable
Armrests
Sit close!
Sit back!
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Adjust Your Monitor
Height (progressive glasses)
Distance
Alignment
Display settings
More than 1 display
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Adjust your work tools
Keyboard considerations
Close to desk edge (leave room for palms)
Consider length of keyboard
Split angle keyboard
Align the alphabetic keys
Separate numeric pad
Palm support
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Keyboard Best Practices
Move arms from shoulder regions
Float above the keyboard
Keep elbows at your side
Don’t stretch or reach with fingers
Don’t plant wrists/hands
Keep level and straight wrists
Roll to rest technique
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Adjust your work tools
Mouse considerations
Keep it close!
Correct fit for hand
Adjust pointer speed
Ergonomic mouse
Palm support?
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Mouse Best Practices
Rest entire hand on mouse
Move arm from shoulder region
Keep elbow at your side
Alternate hands
Mouse on both sides
Don’t plant wrists/hands
Keep level and straight wrists
Learn keyboard short cuts
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Additional considerations
In line document holder
Leg clearance
Phone use
Frequent, brief rest breaks
Get up and move around
Consider compensatory stretches-gentle!
20/20/20 rule for eye health
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Sitting or Standing?
Benefits of standing
Benefits of sitting
More is not better
Frequency and duration
Standing mat?
Tips for standing
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Compensatory Stretches
Hold each stretch for 30 seconds
Perform stretches every 2 hours
Don’t overstretch or pull at your joints
Gentle!
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Good Sitting Posture
The KEY to good sitting
posture:
Sit back!
Sit close!
Relax!
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Questions?