orientation course ergonomics in the workplace · if you have any questions about ergonomics in the...

Orientation Course

Ergonomics in the Workplace

June 2012

Office of Human Resource Services/Health Safety and Environment

Ergonomics in the Workplace / June 2012 / Version 1

WELCOME The University is committed, to a healthy and safe work environment and developing an Occupational Health and Safety culture within the workplace. It takes seriously its obligations to provide procedures and guidelines on, and training in, safe work practices, and information on and control measures for hazards in the workplace. The University recognises that success in achieving a healthy and safe work environment depends on the commitment and cooperation of staff, students and authorised visitors throughout its areas and activities. This information provides you with strategies in avoiding or reducing the risk of injury from the use of Screen Based Equipment. Please take the time to read through the material.

QUESTIONS & QUERIES HSE Queries If you have any questions about Ergonomics in the Workplace, or any other Health, Safety and Environment (HSE) related matter, please contact HSE: General Queries Phone: 08 8946 6473 Email: [email protected] Orientation Queries If you have any questions in regards to Orientation please contact the Orientation Co-ordinator on: Phone: 08 8946 6934 Email: [email protected]

mailto:[email protected]



OBJECTIVES On completion of this unit you should be able to:

• Describe ergonomic principles and their benefits. • Identify parts of the body at risk of injury at work. • Identify the health issues that result from poor ergonomics. • Identify injury prevention strategies. • Identify work practices that can lead to injuries. • List examples of ergonomic principles that reduce risk of injury. • Apply basic ergonomic principles and practices in the workplace.


INTRODUCTION The increasing use of screen based equipment in today's workplace requires appropriate measures, including training, to avoid or minimise the risk of injuries/illness, which may include musculoskeletal and vision-related problems. Musculoskeletal conditions are complex and are commonly referred to as Musculosketal Disorder (MSD), also formerly known as Occupational Overuse Syndrome (OOS), Repetitive Strain Injury (RSI), or Cumulative Trauma Disorders. Vision-related complaints, such as eyestrain, headaches and blurred vision may also be linked to the incorrect use of screen based equipment. The objective of this training is to identify strategies that are effective in avoiding or reducing the risk of injury resulting from the use of screen based equipment.

WHAT IS ERGONOMICS? Ergonomics is essentially "fitting the job to the worker". The "one size fits all" approach does not work. In more detail, ergonomics is the science and practice of designing jobs and workplaces to match the capabilities and limitations of the human body. Further, it is the study of the relationship between people, their physical environment and the equipment that they use. In this session we will focus primarily on ergonomics in relation to the use of screen based equipment.

HEALTH ISSUES WHICH MAY BE RELATED TO POOR ERGONOMICS Poor ergonomics may lead to injuries/illnesses such as:

• musculoskeletal disorders, formerly referred to as OOS, RSI or Cumulative Trauma Disorder; • spinal or lower back injuries; • soft tissue injuries; • tenosynovitis (e.g. carpal tunnel syndrome); • epicondylitis (tennis elbow); • headaches or eye strain.


HOW WOULD I KNOW IF I HAVE MUSCULOSKELETAL DISORDER? The symptoms of musculoskeletal disorder (MSD) are many and varied but usually they start as a general ache or tingling in the affected body part that comes on after a period of work or at the end of the day. These symptoms, if untreated, can worsen to constant pain or numbness that affects not only the work, but day to day activities. In a very few cases the results can be significantly debilitating, so prevention and early intervention are the key to controlling musculoskeletal disorder (MSD). OOS Other factors that may need to be considered are:

• predisposition to an illness or a pre-existing injury; • degenerative or age-related medical conditions; and • environmental factors such as temperature, lighting or noise.

Image 1

INJURY PREVENTION STRATEGIES Some useful tips for injury prevention are:

• regular reviews of workplace ergonomics; • regular work breaks/change of tasks; • training in the appropriate use of workplace equipment; and • selection of appropriate equipment and furniture.


SETTING UP YOUR WORKSTATION When setting up your workstation, the desk helps determine the placement of nearly all other equipment. The following should be taken into account when setting up your workstation, preparing a workstation for a new employee, or revising an existing employee's setup:

• Desk • Chair • Chair/Desk Combination • Keyboard • Mouse • Monitor(s) • Posture • Lighting • Workplace Accessories

DESK When choosing a desk, consider the following:

• the task; • the users (single or multiple); • height adjustability.

There should be sufficient room under the desk for the legs to move and stretch freely. Obstructions can restrict the ability of the operator to sit close enough to the edge of the desk causing the operator to stretch forward to reach the keyboard.

Image 2


CHAIR When selecting a chair for the task at hand, the following should be considered:

• The physical requirements of the user/s (i.e. the height, size and any special considerations); • The purpose for which the chair is being used and the tasks being undertaken; • The design, type and features of the chair; • The workstation's dimensions, particularly the working height at which the chair is to be used (i.e.

is the work station surface adjustable in height or not?). The chair is an important component of a workstation and should:

• Promote and support a natural and relaxed curvature of the back and a good working posture (e.g. provide good lumbar support);

• Minimise muscle fatigue and any impediment to circulation. The front edge should be adequately padded/rounded (waterfall edge);

• Appropriately accommodate the user by providing a seat of suitable width and depth (to provide clearance at the back of the knees and reduce thigh pressure);

• Be easily adjusted from the seated position; • Have appropriate castors for the floor surface on which it is used to enhance

mobility/manoeuvrability; • Have a minimum of a 5-star base for stability; • Have adjustable seat height, backrest height and angle; • Provide a backrest height adjustment range to allow the lumbar support to rest in the small of the

back of the user; • Have upholstery with cloth covering rather than vinyl.

There are 4 basic adjustments on a chair that should be easily adjustable whilst seated:

• chair height • seat angle • back angle • back rest height

The following picture gives you some instructions on how to set your chair up.

Image 3


THE CHAIR/DESK COMBINATION Ultimately it is the combination of chair and desk, or more precisely, the correct chair height in relation to the keyboard height that controls appropriate posture. The distance between the upper surface of the seat and the top of the keyboard needs to suit the individual user and allow him/her to assume a seated posture as outlined in Image 4. A seat that is too low, or a desk that is too high has the effect of increasing this distance beyond acceptable level. This puts increased strain on the arms and wrists. Raising the chair height will solve this problem, but may leave the legs dangling and unsupported. In this case a footrest is required. Alternatively, for desks with height adjustable keyboard shelf or height adjustable desks, lowering the keyboard shelf or desk (as the case may be) will achieve the same outcome. Similarly, a seat that is set too high for the desk, will not allow sufficient space for thighs. It may lead to a stooped posture, forward bending of the neck or inappropriate wrist posture.

Image 4


KEYBOARD Hand/Arm Position for Using a Keyboard

• The keyboard should be placed about 5-10cm away from the edge of the desk parallel to the monitor and should be directly in front of the user so that there is no need to twist or rotate to use it.

• It is recommended that the feet at the rear of the keyboard should be maintained in a lowered position to minimise the height and angle of the keyboard and reduce unnecessary loading of the shoulder and wrist muscles.

• In specific circumstances, the use of dictation software may be indicated to complement the use of the keyboard.

Good Keyboarding Techniques:

• Touch the keys softly and use all fingers • Do not bend your hands up or down at the wrist, or rest your wrists on the edge of the desk. • Keep lower arms near horizontal position. As a starting point, the bottom of your elbow should be

the same height as the top of your keyboard. • The final position of your keyboard should have your fingers touch the home row keys (ASDF-

JKL;) with a straight wrist and fingers slightly curved. • Use a wrist rest if the keyboard is over 4cm high at the front edge. • Keep your hands and fingers relaxed. • When you are not typing, rest your hands and wrists. • Work with your shoulders relaxed (not hunched up) and your elbows close to the body. • Sit upright and well back in your chair, with the backrest supporting the small of your back. • Pace yourself and plan your work. Where possible, avoid rapid bursts of typing. • Take brief, frequent breaks (2-5 minutes every 60 minutes are recommended) and vary your tasks

to avoid fatigue or discomfort. • Regular stretching exercises are recommended for keyboard operators. Health, Safety and

Environment (HSE) recommends the use of “Exercises for Office Workers” from NT WorkSafe. Please use due care before engaging in an exercise regimen, especially one not previously done. It may be advisable to seek advice from a health professional.

Image 5

http://www.worksafe.nt.gov.au/Bulletins/IndustrySectors/Business%20and%20Administration%20Services/06.01.05.pdf


MOUSE Hand/Arm Position for Using a Mouse The mouse is an integral part of screen-based equipment. For optimal control of the mouse and to reduce the risk of injury when using a mouse, you should:

• Keep your hand/wrist position straight; aim for less than ten degrees angle at the wrist; • Allow wrist to rest on work surface (or wrist support); • Keep your upper arm in a relaxed position, close to the body and near vertical. Keep your lower

arm in a near horizontal position; • Allow fingers to rest on mouse buttons without pressing; • Consider using the mouse with alternating hands (swapping between right and left) to avoid

overuse; • Set the tracking speed of the mouse to a setting that suits you; and • Where possible, try and avoid holding the mouse when not in use.

Image 6

Image 7


MONITOR Monitor Height As a default, the monitor height should be set so that the top 2-3cm of the monitor is at eye level. Wearers of glasses (bi-focal or multi-focal) may need to lower the monitor height to avoid having to lift their chin to view items displayed on the monitor. The height setting for your monitor is correct if content can be viewed whilst holding your head in a neutral posture requiring neither excessive bending of the neck to look down nor lifting of the chin to look up. The brightness and contrast controls of your monitor should be adjusted to a level that produces a sharp, flicker and distortion free display, sufficiently bright (above ambient lighting levels) and easy on the eyes. Monitor-Eye Distance The monitor-to-eye distance varies with personal preference; it usually ranges between 500-700mm (about an arm’s length away from the operator). To allow for the correct monitor-eye distance, the desk must have sufficient depth (where the monitor is placed). Dual Monitors If you are working on one monitor more frequently than the other, setup the primary monitor directly in front of you with the secondary monitor to the side.

If you use both monitors equally, then set them up so that the gap between the two monitors is in the centre; have each monitor (outer edge) angled slightly towards you.

Image 8

Image 9


POSTURE Appropriate posture is important in avoiding or reducing the risk of injury to the back and neck. The diagrams below show examples of a standing and a seated ergonomic setup, including a laptop set-up. Standing and seated ergonomic setup for a person 160cm in height

Image 10

Laptop Ergonomics

Image 11

Short Activity Go to the Ergotron website and see what your own measurements should be for either a Standing Workstation or a Seated Workstation. Please note these are indicative measurements.

http://www.ergotron.com/Markets/WhyErgotron/ErgonomicsampWellness/WorkspacePlanner/tabid/305/language/en-AU/Default.aspx


LIGHTING Good lighting is essential. The monitor should be away from, and at right angles to windows (if any), with overhead lights to the side and in line with the monitor.

Control glare at the source (e.g. blinds, tinted windows)

Image 12

Image 13

Eye comfort is optimised by adjusting the angle of the monitor, the viewing distance, altering the lighting level in the work area and by adjusting the monitor brightness/contrast controls as necessary. It may also be necessary to rearrange the workplace layout itself (e.g. the location of the desk relative to the windows or overhead lighting) so that sunlight and overhead lighting do not fall directly on the monitor. Brief but regular rest periods are essential. Short Activity Close your eyes and relax for a moment; then open your eyes and focus on something in the distance. Do this exercise for 1-2 minutes every 30 minutes or so.

NOISE Noise can be reduced by the use of furnishing like carpet, curtains and wall hangings.


WORKPLACE ACCESSORIES

Image 14

Document Holder A document holder should be used whenever source documents are referred to frequently during typing. The ideal position for a document holder is between the keyboard and the monitor. Do not place documents between the keyboard and the front edge of the desk. Document holders may also be placed next to the monitor. Excessive bending/twisting of the neck should be avoided.

Image 15

Footrest A footrest is required to support the feet when the chair height is raised (in excess of what would normally be required) to acquire the correct posture for keyboard use.

Image 16

Palm Rest A palm rest sits in front of the keyboard and provides a padded strip for resting the palms. It is not designed to support the palms whilst actually typing, but is there to provide a place to rest the palms during pauses. A palm rest may be required if the keyboard is more than 4cm high (front edge of keyboard).

Image 17

Headset The need for a headset is determined by the length and frequency of phone use whilst keyboarding. The use of a speaker phone may be appropriate. Please discuss requirements with your supervisor. Further information regarding headsets is available from the Office of Information Technology Management and Support (ITMS).

Image 18

Monitor Riser / Monitor Platform May be required to raise the monitor height to the appropriate level (top of the monitor at eye level) where the monitor lacks height adjustability or has insufficient height range.


POSITIONING OF EQUIPMENT ON YOUR DESK The arrangement of equipment and materials will be determined by the tasks performed, their frequency and duration and the equipment used, visual requirements, reach distances and available space. As a general rule, the most frequently handled objects should be within easy reach, i.e. the optimum or primary reach zone (elbows close to body) - examples are keyboard, mouse, pens and notepad. The less frequently handled objects should be placed within the distance reached by the outstretched arm, i.e. the maximum or secondary reach zone. - an example is the telephone. Items that are rarely used should be placed beyond the maximum reach zone i.e. in the 'outer reach zone' to reach for items in this area you should stand up to pick them up, for example reference books.

Image 19


LOCATION OF FURNITURE IN THE ROOM Furniture should be placed (in the space available) to allow unimpeded access and egress. The layout/configuration of furniture needs to be considered to optimise:

• efficiency and comfort; • working posture; • communication and workflow; and • security.

The minimum clear path width between furniture for access and egress purposes should be 1.1m.

WHERE TO GO FOR ADVICE AND ASSESSMENTS REGARDING ERGONOMICS IN THE WORKPLACE? In the first instance, please discuss your concerns with your supervisor. If you still have queries about your ergonomic setup, furniture and accessories, thinking of purchasing new equipment/furniture/accessories, or you are experiencing discomfort whilst working at your workstation, the Health, Safety and Environment (HSE) team in the Office of Human Resource Services (HRS) is available for advice and can perform an on-site workplace assessment, if necessary. Health, Safety and Environment (HSE) Contacts: General Enquiries Phone: 08 8946 6473 Email: [email protected] Who pays for new equipment? Please note that the individual cost centres are responsible for the purchase of any 'ergonomic' equipment that you require. Please contact your supervisor.



SET UP YOUR OWN WORKSTATION ACTIVITY The purpose of this activity is to set up a workstation for a seated position. The correct setting up of your workstation can significantly influence your health and well-being. The HSE ‘Computerised Workstation Checklist' will assist with the review of your setup. It is located at: HSE Forms.

Image 20

http://www.cdu.edu.au/pmd/documents/06_ComputerWorkstationChecklist.doc

http://www.cdu.edu.au/pmd/hrdforms.html#4


Chair

• Seat height should be set so that your elbow angle is 90 - 100 degrees when operating keyboard. Ensure you have sufficient legroom. Use footrest if you need to raise your feet so they are flat in your preferred seating position.

• Sit back into chair - length of thighs should be supported (3 finger gap between back of knee and front of chair). Back of chair should be horizontal or slightly tipped forward.

• The backrest of your chair should be set so that lumbar support matches the curve of your lower back, angled at 90 - 100 degrees to seat.

Chair/Desk Combination

• The distance between the top of the seat and the home row of keys (ASDF-JKL;) of the keyboard will differ with each individual.

• A desk that is too high may require the chair height to be raised, but may leave the legs dangling and unsupported. In this case a footrest is required. Alternatively, for desks with the height adjustable keyboard shelf or height adjustable desks, lowering the keyboard shelf or desk (as the case may be) will achieve the same outcome.

Keyboard • The keyboard should not be sitting at the edge of your desk. Wrists should be straight when operating. Wrist pads may offer extra comfort.

Mouse • Keep the mouse close so that your arm is not extended when using the mouse.

Keep your wrist straight and allow to it rest on the work surface or wrist support. Where possible try and avoid holding the mouse when not in use.

Monitor

• Ideally, eyes should be in line with approximately 2-3cm below top of the monitor. The monitor-to-eye distance usually ranges between 500-700mm (about an arm’s length) when you are seated. This may vary depending on the monitor size and your vision.

Eyes • Regularly rest your eyes away from the monitor (e.g. focus on a distant object in the room or out a window).

Lighting • Avoid glare and reflections from the window by the use of blinds/curtains or adjusting the angle of the monitor.

Positioning Equipment on your Desk

• Keep any items that you use regularly close by so they can be reached without stretching (e.g. keyboard, mouse, pens & notepad).

• Less frequently handled objects should be place so it can be reached with an outstretched arm (e.g. telephone).

• Items that are infrequently used should be place in a location where you are required to stand to pick them up (e.g. reference books).

• The preferred location to position a document holder is to sit it between the keyboard and monitor or upright and next to the monitor.

Breaks

• Anyone engaged in an activity that involves the prolonged holding of a particular posture should take regular short breaks (micro breaks), that can be as little as one minute to do some simple stretches or movements that reverse the position they have been maintaining (e.g. if you have been sitting, stand and arch your back). These activities should be broken up by increasing the variety of work. This allows tired muscles to recover while different muscle groups are being used.


OFFICE EXERCISES When at work, it is important to give your body a regular break to prevent stiffness, pain and injury. A few minutes each hour to perform some basic exercises such as these can help reduce fatigue and stress. These exercises can be varied, and you may know a few of your own. However, it is important to perform exercises cautiously. Stretches should only produce a gentle 'pulling' sensation and you should stop any exercise that causes pain. Please have a look at some examples of 'Exercises for Office Workers' from NT WorkSafe. This is a good guide to some general exercises which can be performed. If you have any particular concerns or any other existing injury it is recommended that you seek medical advice before starting any form of exercise.



WHAT IS WRONG WITH THIS PICTURE?

Image 21

• Inappropriate desk for task. • Electrical cords on the floor

around the desk are a trip hazard.

Image 22

• Poor posture.


Image 23

• Inappropriate desk for the task. • The desk is too small causing the monitor to

be on an angle so it will be too close to the operator.

• Insufficient room for the mouse. • Insufficient room for doing any other activities

(such as writing or reading reports). • There is insufficient legroom under the desk. • Cords loose under the desk, which are a trip

hazard.

Image 24

Scenario: A research project in the science area required a large amount of samples to be ground in a mortar and pestle. The staff member who has been doing the grinding work for about a week began to complain of sore arm, hand and neck. What can be done to alleviate these problems?

• Ensure regular breaks. • Share the workload - ask for assistance. • The process may be able to be automated,

or find better tools (such as a bigger mortar and pestle or electric grinder).

• Swap hands (if possible). • Make sure the bench/desk is at the correct

height. • Rotate tasks - mix tasks up. Grind enough

samples to do some analysis. Then prepare the samples for analysis. Whilst the samples are being analysed then begin the grinding process again.

If standing:

• Can the work be done sitting down? If not then wear comfortable shoes for standing for long periods.

• Use an anti-slip, soft rubber mat to stand on.


USEFUL WEBSITES University Websites HSE Website http://www.cdu.edu.au/pmd/safetyhealth.html HSE Forms http://www.cdu.edu.au/pmd/safetyhealth.html#forms HSE Training http://www.cdu.edu.au/pmd/safetyhealth.html#training NT WorkSafe - General Ergonomic Information Workstation in an Office Environment http://www.worksafe.nt.gov.au/Bulletins/IndustrySectors/Business%20and%20Administration%20Services/06.01.01.pdf Exercises for Office Workers http://www.worksafe.nt.gov.au/Bulletins/IndustrySectors/Business%20and%20Administration%20Services/06.01.05.pdf Keyboard Workstation Assessment Checklist http://www.worksafe.nt.gov.au/Bulletins/IndustrySectors/Business%20and%20Administration%20Services/06.01.08.pdf

http://www.cdu.edu.au/pmd/safetyhealth.html

http://www.cdu.edu.au/pmd/safetyhealth.html#forms

http://www.cdu.edu.au/pmd/safetyhealth.html#training







IMAGE REFERENCES Section Image

Number Reference

How Would I Know If I Have Musculoskeletal Disorder?

1 Flickr URL: http://www.flickr.com/photos/71379061@N00/354260432/

Desk 2 Photo taken by HRS Chair 3 http://eyeprotectorpro.com/chair_setting_rsi_prevent.jpg Chair/Desk Combination

4 http://www.khulsey.com/computer-workstation-ergonomics.html

Keyboard 5 http://eyeprotectorpro.com/keyboard_rsi_prevent.jpg Mouse 6 http://eyeprotectorpro.com/mouse_handing_rsi_prevent.jpg Mouse 7 http://eyeprotectorpro.com/mouse_handing_rsi_strain_prevent.jpg Monitors 8 Photo taken by HRS Monitors 9 Photo taken by HRS Posture 10 http://www.ergotron.com/Markets/WhyErgotron/ErgonomicsampWel

lness/WorkspacePlanner/tabid/305/language/en-AU/Default.aspx Posture 11 http://www.ergopro.com/images/file/LTErgoDiagrm.jpg Lighting 12 Photo taken by HRS Lighting 13 Photo taken by HRS Workplace Accessories

14 Photo taken by HRS

Workplace Accessories








Positioning of Equipment on your Desk

19 WorkSafe Victoria - Officewise - A guide to health & safety in the office. Edition 5, January 2006.

Activity - Setting up your own Workstation

20 Working Life Organisational Consultants - Workstation adjustment and efficient working posture.

What Is Wrong With This Picture?

21 Flickr URL: http://www.flickr.com/photos/20721230@N00/24593375







http://www.flickr.com/photos/71379061@N00/354260432/

http://eyeprotectorpro.com/chair_setting_rsi_prevent.jpg

http://www.khulsey.com/computer-workstation-ergonomics.html

http://eyeprotectorpro.com/keyboard_rsi_prevent.jpg

http://eyeprotectorpro.com/mouse_handing_rsi_prevent.jpg

http://eyeprotectorpro.com/mouse_handing_rsi_strain_prevent.jpg



http://www.ergopro.com/images/file/LTErgoDiagrm.jpg

http://www.flickr.com/photos/20721230@N00/24593375



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