Proper Workstation Setup

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "Proper Workstation Setup"

Transcription

1 Proper Workstation Setup A Step by Step Guide to help you organize your workstation and reduce the risk of injury

2 Step 1 Review Work Habits Working in a stationary position for long periods will increase muscle fatigue & discomfort in the back, neck, shoulders & arms, and increase the likelihood of repetitive strain injuries Short movement breaks taken frequent & regularly throughout the day will help you avoid fatigue & discomfort by promoting circulation and recovery You will actually increase your overall productivity

3 Short, Frequent Breaks 30 sec to 2 minutes every minutes Get up out of your chair Stand when talking on the phone Walk to printer, fax, water fountain, etc. Shrug your shoulders up & down slowly Slowly open & close your hands Clean your Screen, adjust Brightness & Contrast Blink more often Normal rate is 12-20x/min: viewing monitor is only 5x/min Cover your eyes with your palms & breathe deeply for 30 sec, blinking more rapidly when you exhale 20/20/20 Rule to reduce eye fatigue Every 20 min, focus on an object >20ft away for >20sec

4 Step 2 Review Sitting Posture Good sitting posture is one of the most important ways to reduce the risk of repetitive strain injury The pelvis tends to rotate backward when sitting, eliminating the normal curve of the low back Increases the pressure in your intervertebral discs to a level similar to bending forward all day Places the upper back, neck & shoulders in extreme ranges of joint motion Poor sitting posture will increase your fatigue & discomfort Nordin, M., & Frankel, VH.(1989). Basic Biomechanics of the Musculoskeletal System (2 nd Ed.)

5 Good Sitting Posture Pelvis Rolled Forward Roll pelvis forward to restore lumber curve Sit back in chair and adjust chair back so lumbar support is in small of back This will allow you to sit tall with head balanced over shoulders Avoids awkward neck & shoulder posture Chest open for easy & deep breathing Decreases pressure on spinal cord Shoulders back and relaxed Active abdominals will assist with maintaining posture

6 Active Abdominals WRONG RIGHT Helps support back during activity & sitting Draw abdominals slightly IN & UP It is possible to contract abdominals and breathe at the same time Contract abdominals BEFORE action and MAINTAIN DURING action

7 STEP 3 - Adjust Your Chair Once you are sitting with good posture, you should adjust your chair to help support this position Otherwise the chair will only support a position of POOR posture Proper support from your chair will help reduce fatigue, especially in the shoulders & upper back

8 Task Chair Features Breathable fabric Stable base with functioning casters Height-adjustable back/lumbar support Height-adjustable, pivot/swivel armrests To support the elbows close to the body when keyboarding or using the mouse Back & chair angle adjustments APPROPRIATE SIZE Seat pan width & depth

9 Chair Back Height Armrest Height Chair Back Angle Forward Tilt Guard Chair Height Chair Angle

10 Adjust Chair to Sitting Position Sit back in chair with proper posture Adjust lumbar support to combat slouching Chair back height & angle Adjust height only once, angle as desired Adjust armrests so that elbows are supported comfortably slightly in front of but close to your body Especially when typing, using mouse, etc. Adjust height only once, pivot/swivel as needed Raise chair so armrests are slightly above desk Ensure adequate thigh clearance under desk Use a footrest to keep thighs parallel with floor If a keyboard tray is used, adjust chair height so that hips are slightly higher than your knees (feet on floor) Adjust the keyboard tray height so keyboard is slightly below level of hands If tray does not adjust, do not use (work on desk surface) Make other adjustments (chair tilt, etc.) as desired

11 Step 4 - Organize Workstation Many ailments of the upper back, neck, shoulders & arms (fatigue, discomfort, injury) can be prevented/alleviated with proper organization of your workstation Use the following slides to reduce the hazards associated with overreaching and neck extension

12 Reducing Reaching Hazards Z Guideline on Office Ergonomics Frequent reaches (1º zone) - Keyboard, mouse Infrequent reaches (2º zone)- Phone, documents Occasional reaches (3º zone) - Monitor, reference material

13 Armrest support under elbows T

14 Monitor Place directly in front of user and position to avoid glare The screen acts just like a mirror and will reflect direct light sources (window, task light, overhead lights) Tilt screen slightly so it is comfortable to read Monitor should be cm away from eyes Just beyond your fingertips reach (in Tertiary Work Zone) The top of the screen should be level with or slightly below the height of the eyes A higher monitor position will contribute to neck & eyestrain Most new height-adjustable monitors should not be placed on top of the CPU Progressive/Bifocal lens wearers should place the monitor lower than normal to reduce neck strain & promote proper sitting posture Middle of screen in the middle of appropriate lens section

15 Keyboard Placed within easy reach (Primary Work Zone) Do not extend keyboard feet Keep keyboard flat or angled slightly away from you Keep wrists in a neutral position to reduce stress Avoid holding wrists in extended position Avoid resting wrists on table, etc. to eliminate contact stress Hands should float like playing a piano (arms should be supported under the elbows by the chair armrests) Wrist rests can provide some assistance with maintaining neutral wrist posture but can also lead to wrist discomfort resulting from contact stress They will not solve problems caused by poor workstation setup They should never take the place of chair armrest support

16 Mouse Choose a mouse that fits your hand size and promotes neutral wrist posture Close enough to reach when elbow is resting on armrest close to your side Should be at same level as keyboard Can be placed slightly above keyboard if very close Mouse bridge/pad over number keys Use shoulder & arm to move mouse (car waxing motion) Fixing/resting the hand on a wrist pad focuses all movement at the wrist which can increase the risk of injury to that area A mouse wrist pad will not solve problems caused by poor workstation setup They should never take the place of chair armrest support

17 Keyboard Trays PRO Can provide space for keyboard/mouse if monitor takes up entire desk (small desk) or if desk is too high (places them at a more comfortable height) CON Mouse often forced to the side or on a different level Increases reaching hazard with unsupported arm Many offer minimal adjustability By design or installation/placement Most move user further away from items on desk Reaching hazard Work zones also shift away from desk with user Built-in models (part of actual desk) alleviate this hazard

18 Laptops Fine for use in short intervals (< 1hr) Monitor too low/keyboard too high for user over long periods (several hours at a time) Use peripheral devices to minimize hazardous postures while using a laptop in your office Docking station with external monitor, keyboard & mouse External keyboard & mouse with stand to raise laptop/screen to appropriate height Can add considerable bulk & weight if transported to/from the office Consider paring down the materials you need (files, extra supplies, etc.) in order to minimize the amount of weight you have to carry

19 Other Standard Equipment PHONE Keep phone close (2º work zone) to avoid over-reaching NEVER cradle the phone between your shoulder & neck Use a headset if you: Need to write/type when talking on the phone Use the phone frequently DOCUMENT HOLDER Use one if you need to reference written material when typing/using a mouse Helps eliminate neck strain TASK LIGHTING Illuminates written material if too dark to read clearly Should not be directed towards monitor Increased glare will increase eye fatigue Shine away from monitor and make sure you cannot see the bulb directly or reflected in your screen

20 Additional Resources Canadian Centre for Occupational Health & Safety Information on a variety of topics (menu on left) Manitoba Workplace Safety & Health Bulletins on individual topics (adjusting chair, etc.), links Open Ergonomics: Safe Office Practices Workstation setup information by equipment or symptom

Office & Workstation Ergonomics. Workstation Ergonomics

Office & Workstation Ergonomics. Workstation Ergonomics Office & Workstation Ergonomics Setting Up the Workstation Some suggested steps for setting up a workstation: 1. Rest your feet flat on the floor or on a foot rest. 2. Keep your thighs parallel to the

More information

Office Ergonomics Standard

Office Ergonomics Standard This standard outlines general workstation and work practices to be followed in order to reduce the risk factors for developing musculoskeletal injuries (MSIs) and visual strain from working at computer

More information

Office Ergonomics Manual

Office Ergonomics Manual Office Ergonomics Manual 1 This booklet has been prepared by the Environmental Health & Safety Office. For more information regarding ergonomics, stretches and other programs please visit our website at

More information

Computer Workstation Assessment Tool University of New Hampshire. Monitors

Computer Workstation Assessment Tool University of New Hampshire. Monitors Computer Workstation Assessment Tool University of New Hampshire Person evaluated Job Title Department Address Contact Number Date of evaluation Name of evaluator Check off the items that you observe to

More information

Office Ergonomics. University of Windsor Office of Health and Safety

Office Ergonomics. University of Windsor Office of Health and Safety Office Ergonomics University of Windsor Office of Health and Safety Agenda Ergonomics and its purpose Injury risk factors Reducing risk factors in the office Preferred seated posture Workstation adjustment

More information

Office Workstation Checklist

Office Workstation Checklist Office Workstation Checklist Can the workstation be adjusted to ensure proper posture by Yes No adjusting knee and hip angles to achieve comfort and variability supporting heels and toes on the floor or

More information

Ergonomics Checklist - Computer and General Workstations 1

Ergonomics Checklist - Computer and General Workstations 1 Ergonomics Checklist - Computer and General Workstations 1 Information to collect before conducting the Ergonomics Assessment 1. Evaluation Completed by 2. Date 3. Employee Name(s) observed 4. Department

More information

SECTION 13- ERGONOMICS 13.1 Ergonomic Procedure 13.2 Video Display Terminal (VDT) Checklist 13.3 Neutral Position

SECTION 13- ERGONOMICS 13.1 Ergonomic Procedure 13.2 Video Display Terminal (VDT) Checklist 13.3 Neutral Position SECTION 13- ERGOMICS 13.1 Ergonomic Procedure 13.2 Video Display Terminal (VDT) Checklist 13.3 Neutral Position Reviewed: May 2009, October 2008 Date Accepted: April 2002 Draft Date: December 2001 13.1

More information

Computer Workstation Ergonomics

Computer Workstation Ergonomics Computer Workstation Ergonomics As we spend increasing amounts of time at our computer workstation, we need to be aware of how the design and arrangement of our equipment can impact our comfort, health,

More information

STANDARD OPERATING PROCEDURES (SOP) FOR COMPUTER WORK, DESK TOP

STANDARD OPERATING PROCEDURES (SOP) FOR COMPUTER WORK, DESK TOP STANDARD OPERATING PROCEDURES (SOP) FOR COMPUTER WORK, DESK TOP General Guidelines-Best Practices: The following guidelines are applicable to office workers who sit at a desk and/or work on computers.

More information

OFFICE ERGONOMICS. A Self-Assessment. Guide

OFFICE ERGONOMICS. A Self-Assessment. Guide OFFICE ERGONOMICS A Self-Assessment Guide Environmental Health and Safety Office safety.dal.ca REVISED 2013 The Dalhousie Safety Office produced this Guide to help faculty, staff and students create comfortable

More information

Common Symptoms in the Office Environment and Proper Adjustments

Common Symptoms in the Office Environment and Proper Adjustments Common Symptoms in the Office Environment and Proper Adjustments Shoulder Stress Improper postures of the shoulders and neck, such as shrugging (hunching shoulders up toward the ears), abduction (holding

More information

Computer Workstation Ergonomic Self Evaluation

Computer Workstation Ergonomic Self Evaluation Computer Workstation Ergonomic Self Evaluation Use this guidance to perform a preliminary evaluation of your workstation, and make any adjustments that are necessary to achieve a correct neutral posture.

More information

Conducting an Office Ergonomics Audit

Conducting an Office Ergonomics Audit Conducting an Office Ergonomics Audit Presented By: Kavita Chauhan, R.Kin, B.Sc. Kin & Hlth., Ergonomic Specialist ABOUT Inc. International Ergonomics Consulting & Training organization providing Professional

More information

Texas Department of Insurance. Office Ergonomics. Provided by. Division of Workers Compensation HS03-003C (03-09)

Texas Department of Insurance. Office Ergonomics. Provided by. Division of Workers Compensation HS03-003C (03-09) Texas Department of Insurance Office Ergonomics Provided by Division of Workers Compensation HS03-003C (03-09) Contents Introduction 1 The Ergonomic Checklist 1 Sharp Edge Hazards 1 Equipment Adjustability

More information

UN Medical Services in New York Configuring your Computer Workstation in 8 Steps

UN Medical Services in New York Configuring your Computer Workstation in 8 Steps UN Medical Services in New York Configuring your Computer Workstation in 8 Steps This page contains a practical description of the best way how to configure your computer workstation yourself. MSD will

More information

DISPLAY SCREEN EQUIPMENT

DISPLAY SCREEN EQUIPMENT DISPLAY SCREEN EQUIPMENT SETTING UP AND USING THE WORKSTATION Adjusting the Workstation The workstation includes: the chair a footrest, if required the keyboard, mouse or other input devices the display

More information

Office Ergonomics Hazard Identification Checklist

Office Ergonomics Hazard Identification Checklist Using ESA s Office Ergonomics Hazard Identification Checklist This checklist is designed to help you and your supervisor identify office based jobs or tasks with design-related hazards that may increase

More information

This information and self-assessment is a general guide to the ergonomic set up of your workstation to minimise the risk of musculoskeletal disorders.

This information and self-assessment is a general guide to the ergonomic set up of your workstation to minimise the risk of musculoskeletal disorders. University of the Sunshine Coast Ergonomic Self-Assessment Name: Date: This information and self-assessment is a general guide to the ergonomic set up of your workstation to minimise the risk of musculoskeletal

More information

HEADACHES, NECK & EYE FATIGUE. Deep tissue massage. Regular upper body stretches. Consult Optometrist/Ophthalmologist

HEADACHES, NECK & EYE FATIGUE. Deep tissue massage. Regular upper body stretches. Consult Optometrist/Ophthalmologist HEADACHES, NECK & EYE FATIGUE Headaches Vision concerns Itchy and irritated eyes Overall Neck Pain Muscular tension See NECK PAIN and VISION CONCERNS below Need corrective lenses or new prescription Inadequate

More information

A User s GUIDE. To Arranging Your Computer Workstation

A User s GUIDE. To Arranging Your Computer Workstation A User s GUIDE To Arranging Your Computer Workstation 1 In Are you comfortable at your workstation? today s office environment people often work on personal computers for an extended period of time. This

More information

Are you sitting safely?

Are you sitting safely? Are you sitting safely?... Avoiding musculoskeletal problems during your thesis write-up Dr Chris Williams Email: chris.williams@socsci.ox.ac.uk This session will cover: Risks of work-related upper limb

More information

Workplace Ergonomics. Presented by Fiona Wolfenden & Tessie Phan

Workplace Ergonomics. Presented by Fiona Wolfenden & Tessie Phan Presented by Fiona Wolfenden & Tessie Phan Aim To provide the user with the knowledge and skills to: Ergonomically setup their workstation Perform correct pause stretch exercises 2 Ergonomics Workplace

More information

A Guide to Work with Computers

A Guide to Work with Computers A Guide to Work with Computers This guide is prepared by the Occupational Safety and Health Branch, Labour Department This edition May 2010 This guide is issued free of charge and can be obtained from

More information

Modern Office Ergonomics Encouraging Healthy Movement from the Seated Position

Modern Office Ergonomics Encouraging Healthy Movement from the Seated Position Modern Office Ergonomics Encouraging Healthy Movement from the Seated Position Figure 1 A static posture seldom seen. No one sits still In the real world there is no such thing as the office worker depicted

More information

WORKPLACE ERGONOMICS

WORKPLACE ERGONOMICS WORKPLACE ERGONOMICS This handout has the aim of preventing workplace injuries and covers: 1. Workstation tips and design 2. Exercises for rest breaks 3. Work station Set Up Checklists Sit with your bo

More information

Preventing Overuse Injuries at Work

Preventing Overuse Injuries at Work Preventing Overuse Injuries at Work The Optimal Office Work Station Use an adjustable chair with good lumbar support. Keep your feet flat on a supportive surface (floor or foot rest). Your knees should

More information

Computer, Ergonomics and Laptops

Computer, Ergonomics and Laptops Computer, Ergonomics and Laptops Preventative approach Many people suffer unnecessary aches and pains when using computers, laptops and other types of electronic devices. Schools have a moral and legal

More information

EXERCISE USING STRETCHES

EXERCISE USING STRETCHES E EXERCISE USING STRETCHES AND POSTURE PROMOTING ACTIVITIES! ERGO TIPS HOW? Chin Tuck Side Stretch Back Bend Shoulder Roll Tennis Elbow Stretch Loose Golfer Shoulder Stretch Hand Spread See ERGO-cise handout

More information

Computer Workstation Set-up. Abigail Overduin Ergonomics Advisor Workplace Health Services, HR

Computer Workstation Set-up. Abigail Overduin Ergonomics Advisor Workplace Health Services, HR Computer Workstation Set-up Abigail Overduin Ergonomics Advisor Workplace Health Services, HR How MSIs Occur Excessive Force &/OR Excessive Repetition Tissue Tolerance LOAD INJURY LOAD INJURY TIME TIME

More information

Computer Workstations: Design & Adjustment Guideline

Computer Workstations: Design & Adjustment Guideline Computer Workstations: Design & Adjustment Guideline Document Number: WHS B011.01 Approval Authority: HR Manager Last Approval Date: January 1, 2013 Review date: January 1, 2014 Audience: All employees

More information

Title: Screen Based Workstation Risk Management Form

Title: Screen Based Workstation Risk Management Form Issue Date: April 2011 Review Date: April 2013 Page Number: 1 of 8 A well designed screen based workstation can help to reduce the risk of discomfort, pain and injury. The following checklist is provided

More information

ERGONOMICS PROGRAM. California Code of Regulations, Title 8, Section 5110

ERGONOMICS PROGRAM. California Code of Regulations, Title 8, Section 5110 ERGONOMICS PROGRAM 1.0 POLICY It is the policy of California State University, Fullerton, to ensure that employees are provided information on the prevention and reduction of potential injury related to

More information

for school Secretaries

for school Secretaries for school Secretaries United Federation of Teachers A Union of Professionals Safety and Health Department * By the end of the class you will be familiar with the following objectives Objectives Reference

More information

SETTING UP THE COMPUTER WORKSTATION TO FIT YOU

SETTING UP THE COMPUTER WORKSTATION TO FIT YOU SETTING UP THE COMPUTER WORKSTATION TO FIT YOU TABLE OF CONTENTS Adjusting Your Chair...1 Adjusting an Adjustable Working Surface...2 Adjusting a Non-adjustable Working Surface...3 Adjusting Your Keyboard...3

More information

Always Connected: The Ergonomics of Devices That Have Changed Our Lives

Always Connected: The Ergonomics of Devices That Have Changed Our Lives Always Connected: The Ergonomics of Devices That Have Changed Our Lives Thomas B. Traut, M.Ed., RKT tomtraut@functionalergonomics.com www.functionalergonomics.com Ergonomic Evolution Ergonomics is The

More information

WORKSTATION SELF ASSESSMENT CHECKLIST

WORKSTATION SELF ASSESSMENT CHECKLIST This Workstation Self Assessment Checklist is to be used to assist you to adjust your computer workstation and identify hazards and assess any risks present at the workplace. If you answer NO to any item,

More information

Approachproach to Office Ergonomics

Approachproach to Office Ergonomics Office Ergonomics A Practical Approachproach to Office Ergonomics ErgoSystems Consulting Group, Inc. Minneapolis, MN Voice: 952-401-9296 Web: www.ergosystemsconsulting.com Welcome to ErgoSystems! Who sits

More information

Guidelines for Setting up your Computer Workstation

Guidelines for Setting up your Computer Workstation Guidelines for Setting up your Computer Workstation Follow the steps below to set up your computer workstation. If you still have concerns about your workstation contact your local OSLO (Occupational Strains

More information

Body Mechanics. The Back You Save Could Be Your Own. Harriette Flavio, LCSW, Operations Manager. Diane Adams, Volunteer Services Coordinator

Body Mechanics. The Back You Save Could Be Your Own. Harriette Flavio, LCSW, Operations Manager. Diane Adams, Volunteer Services Coordinator Body Mechanics The Back You Save Could Be Your Own Harriette Flavio, LCSW, Operations Manager Diane Adams, Volunteer Services Coordinator Back Safety Your back is the main supporting structure of your

More information

Office Ergonomics. Guidelines for preventing Musculoskeletal Injuries

Office Ergonomics. Guidelines for preventing Musculoskeletal Injuries Office Ergonomics Guidelines for preventing Musculoskeletal Injuries january 2010 Table of Contents introduction 4 The purpose of this guide Getting familiar with the jargon Good Posture versus Poor Posture

More information

4731 Understanding And Controlling Ergonomic Risk Factors. Leader s Guide and Quiz

4731 Understanding And Controlling Ergonomic Risk Factors. Leader s Guide and Quiz 4731 Understanding And Controlling Ergonomic Risk Factors Leader s Guide and Quiz UNDERSTANDING & CONTROLLING ERGONOMIC RISK FACTORS INTRODUCTION Ergonomics can be complicated, but this program provides

More information

COMPUTER ERGONOMICS: WORKSTATION LAYOUT AND LIGHTING

COMPUTER ERGONOMICS: WORKSTATION LAYOUT AND LIGHTING COMPUTER ERGONOMICS: WORKSTATION LAYOUT AND LIGHTING An electronic copy of this publication is available on the Ministry of Labour website at www.labour.gov.on.ca A hardcopy of this publication can be

More information

SITTING CHAPTER THREE. Becoming Aware of How You Sit

SITTING CHAPTER THREE. Becoming Aware of How You Sit CHAPTER THREE SITTING We sit for many reasons: to eat, to rest, to socialize and, of course, to work at a computer. Sitting while you work has certain distinct advantages over standing: Sitting is stable

More information

Ergonomics Program. California State University Dominguez Hills. RISK MANAGEMENT/ENVIRONMENTAL HEALTH and OCCUPATIONAL SAFETY

Ergonomics Program. California State University Dominguez Hills. RISK MANAGEMENT/ENVIRONMENTAL HEALTH and OCCUPATIONAL SAFETY Ergonomics Program California State University Dominguez Hills RISK MANAGEMENT/ENVIRONMENTAL HEALTH and OCCUPATIONAL SAFETY March 2012 1 Contents Introduction... 4 Purpose... 4 Responsibilities... 5 Managers...

More information

A guide for employees

A guide for employees A guide for employees This booklet has been developed as a guide to assist in the prevention of muscular discomfort and strain that can sometimes be associated with computer use. The information provided

More information

AN ERGONOMIC WORKSPACE

AN ERGONOMIC WORKSPACE AN ERGONOMIC WORKSPACE The Health and Safety Executive (HSE) estimate that musculoskeletal disorders cost UK employers between 590 million and 624 million per year. The estimated health care costs for

More information

Hazard Prevention Data Sheet Ergonomics Safety, Including Prevention of Repetitive Motion Injuries and Back and Joint Injuries

Hazard Prevention Data Sheet Ergonomics Safety, Including Prevention of Repetitive Motion Injuries and Back and Joint Injuries Hazard Prevention Data Sheet Ergonomics Safety, Including Prevention of Repetitive Motion Injuries and Back and Joint Injuries 1. Identification of Workplace Hazard Identification of ergonomic hazards

More information

ERGONOMICS. University at Albany Office of Environmental Health and Safety 2010

ERGONOMICS. University at Albany Office of Environmental Health and Safety 2010 ERGONOMICS University at Albany Office of Environmental Health and Safety 2010 WHAT IS ERGONOMICS? From the Greek: ergon work and nomoi natural laws Defined by Webster as: Biotechnology WHAT IS ERGONOMICS?

More information

Workplace Job Accommodations Solutions for Effective Return to Work

Workplace Job Accommodations Solutions for Effective Return to Work Workplace Job Accommodations Solutions for Effective Return to Work Workplace Job Accommodations Solutions for Effective Return to Work Published by 102 275 Broadway Winnipeg, MB R3C 4M6 www.mflohc.mb.ca

More information

SUPPLEMENTAL SECTION ADDITIONAL RESOURCES ON WORKSTATION DESIGN AND SETUP

SUPPLEMENTAL SECTION ADDITIONAL RESOURCES ON WORKSTATION DESIGN AND SETUP Ergonomics Supplement 2 SUPPLEMENTAL SECTION ADDITIONAL RESOURCES ON WORKSTATION DESIGN AND SETUP Ergonomics Supplement 3 Figure #1: Ideal Workstation 1. Use a good chair with a dynamic chair back and

More information

ROSA Rapid Office Strain Assessment. Michael Sonne, MHK, CK. sonnemw@mcmaster.ca

ROSA Rapid Office Strain Assessment. Michael Sonne, MHK, CK. sonnemw@mcmaster.ca ROSA Rapid Office Strain Assessment Michael Sonne, MHK, CK. sonnemw@mcmaster.ca Rapid Office Strain Assessment ROSA is a picture based posture checklist designed to quantify exposure to risk factors in

More information

Yes No Correction Date. Seated Position Do you know how to adjust your chair? Is your chair adjusted for support & comfort?

Yes No Correction Date. Seated Position Do you know how to adjust your chair? Is your chair adjusted for support & comfort? UC Davis Health System - Computer Workstation Self Evaluation Assessment Date: Employee Name: Employee ID#: Department: Supervisor: Union Affiliation: Date of Hire (if new hire) Reason for Assessment (circle

More information

Kathleen R. Vermillion, QAS Visual Ergonomics: Visual Considerations at Computer Workstations July 24, 2006

Kathleen R. Vermillion, QAS Visual Ergonomics: Visual Considerations at Computer Workstations July 24, 2006 Prepared by: Kathleen R. Vermillion Student ID: 980110112 Date Submitted: July 25, 2006 California State University, Dominguez Hills MSQA Internet Human Factors in QAS QAS 515.41 Instructor: Jim Clauson,

More information

A Stretch-Break Program for Your Workplace! www.healthyworkplaceweek.ca

A Stretch-Break Program for Your Workplace! www.healthyworkplaceweek.ca www.healthyworkplaceweek.ca A Stretch-Break Program for Your Workplace! Why is stretching at work important? Sitting at a desk or computer; or standing at your work station for extended periods of time

More information

Mike s Top Ten Tips for Reducing Back Pain

Mike s Top Ten Tips for Reducing Back Pain Mike s Top Ten Tips for Reducing Back Pain The following article explains ways of preventing, reducing or eliminating back pain. I have found them to be very useful to myself, my clients and my patients.

More information

This guidance supplements the Council s policy on display screen equipment.

This guidance supplements the Council s policy on display screen equipment. Workstation Set-Up Appendix 1 This guidance supplements the Council s policy on display screen equipment. 1 Introduction 1.1 The correct workstation set-up can prevent, or alleviate, many of the problems

More information

Display Screen Equipment (DSE) Posture Guidance. (including Agile Working)

Display Screen Equipment (DSE) Posture Guidance. (including Agile Working) Display Screen Equipment (DSE) Posture Guidance (including Agile Working) Avoid sustained static postures. Remember that even appropriate postures become inappropriate when maintained for too long. Move

More information

HELPFUL HINTS FOR A HEALTHY BACK

HELPFUL HINTS FOR A HEALTHY BACK HELPFUL HINTS FOR A HEALTHY BACK 1. Standing and Walking For correct posture, balance your head above your shoulders, eyes straight ahead, everything else falls into place. Try to point toes straight ahead

More information

The Importance of Proper Body Mechanics - Keeping Your Spine Healthy

The Importance of Proper Body Mechanics - Keeping Your Spine Healthy The Importance of Proper Body Mechanics - Keeping Your Spine Healthy Body mechanics is a term used to describe the ways we move as we go about our daily lives. It includes how we hold our bodies when we

More information

Tim Hanwell BSc OST a view from the coalface

Tim Hanwell BSc OST a view from the coalface Tim Hanwell BSc OST a view from the coalface 1 osteopathic viewpoint treating employees with musculoskeletal symptoms back pain sports injuries neck pain nerve pain muscle/tendon pathologies joint pain

More information

POLICY FOR THE USE OF DISPLAY SCREEN EQUIPMENT

POLICY FOR THE USE OF DISPLAY SCREEN EQUIPMENT SOAS, UNIVERSITY OF LONDON POLICY FOR THE USE OF DISPLAY SCREEN EQUIPMENT This policy sets out SOAS s responsibilities and procedures for ensuring the safe use of display screen equipment in accordance

More information

POLICY FOR THE USE OF DISPLAY SCREEN EQUIPMENT

POLICY FOR THE USE OF DISPLAY SCREEN EQUIPMENT SOAS, UNIVERSITY OF LONDON POLICY FOR THE USE OF DISPLAY SCREEN EQUIPMENT This policy sets out SOAS s responsibilities and procedures for ensuring the safe use of display screen equipment in accordance

More information

Wellness In the workplace

Wellness In the workplace WELLNESS TIPS Wellness In the workplace Wellness in the workplace. An ergonomic evolution. Easy steps toward working well. For the first time ever, four generations of diverse people are working side by

More information

Ergonomics and The Aging Workforce

Ergonomics and The Aging Workforce Ergonomics and The Aging Workforce Stefanie Nobriga, LCS, CAE Today s Agenda Housekeeping A Brief History What is Ergonomics? The Aging Workforce Ergonomic Injuries and Causes Ergonomic Risk Factors Neutral

More information

ToThePOINT. Best Practices WORKER SAFETY. A Critical Factor in Workplace Safety. Understand Musculoskeletal Disorders LOSS CONTROL SERVICES

ToThePOINT. Best Practices WORKER SAFETY. A Critical Factor in Workplace Safety. Understand Musculoskeletal Disorders LOSS CONTROL SERVICES ToThePOINT Best Practices LOSS CONTROL SERVICES Office Ergonomics A Critical Factor in Workplace Safety WORKER SAFETY The fastest growing category of workplace injury is a group of conditions called Musculoskeletal

More information

OSLO Workstation Assessment a general guide

OSLO Workstation Assessment a general guide OSLO Workstation Assessment a general guide This Workstation Assessment (WSA) checklist is provided as a general guide to assist OSLO (Occupational Strains Liaison Officers) staff with the assessment and

More information

Ergonomic Solutions Adjusting your Workstation to Fit You. Kelly Haidar Carol Schmeidler UB Environment, Health & Safety

Ergonomic Solutions Adjusting your Workstation to Fit You. Kelly Haidar Carol Schmeidler UB Environment, Health & Safety Ergonomic Solutions Adjusting your Workstation to Fit You Kelly Haidar Carol Schmeidler UB Environment, Health & Safety What This Isn t A Scientific Study The end-all, cure-all Infallible Guaranteed 100%

More information

Ergonomic Tips for Computer Workstations, Laptops and Mobile Devices

Ergonomic Tips for Computer Workstations, Laptops and Mobile Devices RISK CONTROL SERVICES : from Liberty Mutual Insurance Ergonomic Tips for Computer Workstations, Laptops and Mobile Devices HIGHLIGHTS: How to create a good ergonomic match between operator and workstation

More information

Easy Ergonomics. For Desktop Computer Users. Department of Industrial Relations Cal/OSHA Consultation Service Research and Education Unit

Easy Ergonomics. For Desktop Computer Users. Department of Industrial Relations Cal/OSHA Consultation Service Research and Education Unit Easy Ergonomics For Desktop Computer Users Department of Industrial Relations Cal/OSHA Consultation Service Research and Education Unit 1 COMPUTER ERGONOMICS GUIDE Easy Ergonomics for Desktop Computer

More information

General Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch

General Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch Stretching Exercises General Guidelines Perform stretching exercises at least 2 3 days per week and preferably more Hold each stretch for 15 20 seconds Relax and breathe normally Stretching is most effective

More information

Ergonomics in the Workplace

Ergonomics in the Workplace Orientation Course Ergonomics in the Workplace June 2012 Office of Human Resource Services/Health Safety and Environment WELCOME The University is committed, to a healthy and safe work environment and

More information

Workstation Ergonomics. Loss Prevention Workstation Ergonomics

Workstation Ergonomics. Loss Prevention Workstation Ergonomics Workstation Ergonomics 2 Loss Prevention Workstation Ergonomics 3 Workstation Ergonomics Workstation Ergonomics 4 Table of Contents Introduction (Staying Healthy on the Job) 05 The Requirements of a Successful

More information

"WORKING SAFELY WITH COMPUTER WORKSTATIONS"

WORKING SAFELY WITH COMPUTER WORKSTATIONS MAJOR PROGRAM POINTS "WORKING SAFELY WITH COMPUTER WORKSTATIONS" Part of the "GENERAL SAFETY SERIES" Quality Safety and Health Products, for Today...and Tomorrow Outline of Major Points Covered in the

More information

Ergonomics. Computer Workstations & Back Safety

Ergonomics. Computer Workstations & Back Safety Ergonomics Computer Workstations & Back Safety Ergonomics Definition: The study of fitting the task to the human. Goal: Prevent musculoskeletal disorders by surveying the workplace, take preventive steps,

More information

YOUR COMPUTER WORKSTATION AND YOUR OFFICE ENVIRONMENT

YOUR COMPUTER WORKSTATION AND YOUR OFFICE ENVIRONMENT WORKPLACE ERGONOMICS Your Guide to Health and Comfort at Work YOUR COMPUTER WORKSTATION AND YOUR OFFICE ENVIRONMENT CAN YOU ANSWER THESE SELF-HELP QUESTIONS? How do you adjust your chair for good posture

More information

University of California, Berkeley 2222 Bancroft Way Berkeley, CA Appointments 510/ Online Appointment

University of California, Berkeley 2222 Bancroft Way Berkeley, CA Appointments 510/ Online Appointment 1 Laptop computers are lightweight, portable and convenient, allowing us to keep in touch with the home, office and school from almost anywhere. Unfortunately, the laptop s compact design, with attached

More information

ERGONOMICS. Improve your ergonomic intelligence by avoiding these issues: Awkward postures Repetitive tasks Forceful exertions Lifting heavy objects

ERGONOMICS. Improve your ergonomic intelligence by avoiding these issues: Awkward postures Repetitive tasks Forceful exertions Lifting heavy objects ERGONOMICS The goal of ergonomics is to reduce your exposure to work hazards. A hazard is defined as a physical factor within your work environment that can harm your body. Ergonomic hazards include working

More information

POLICY. Number: 52-001 OH&S Regulation: 81,83 Ergonomic Hazard: Computer Workstations. Authorization

POLICY. Number: 52-001 OH&S Regulation: 81,83 Ergonomic Hazard: Computer Workstations. Authorization POLICY Number: 52-001 OH&S Regulation: 81,83 Title: Ergonomic Hazard: Computer Workstations Authorization [X] OH&S Regional Executive Committee [X] OHC Regional Executive Committee Source: Director, Safety

More information

Wellness in the workplace. An ergonomic evolution. A S t e e l c a s e C o m p a n y

Wellness in the workplace. An ergonomic evolution. A S t e e l c a s e C o m p a n y Wellness in the workplace. An ergonomic evolution. A S t e e l c a s e C o m p a n y Easy steps toward working well. For the first time ever, four generations of diverse people are working side-by-side.

More information

Exercise 1: Knee to Chest. Exercise 2: Pelvic Tilt. Exercise 3: Hip Rolling. Starting Position: Lie on your back on a table or firm surface.

Exercise 1: Knee to Chest. Exercise 2: Pelvic Tilt. Exercise 3: Hip Rolling. Starting Position: Lie on your back on a table or firm surface. Exercise 1: Knee to Chest Starting Position: Lie on your back on a table or firm surface. Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite leg flat on the surface

More information

Loss Prevention Reference Note. Adjusting the Computer Workstation. Glare Viewing Distance. Line of Sight Neck Posture Arm Posture Back Posture

Loss Prevention Reference Note. Adjusting the Computer Workstation. Glare Viewing Distance. Line of Sight Neck Posture Arm Posture Back Posture Loss Prevention Reference Note Adjusting the Computer Workstation Line of Sight Neck Posture Arm Posture Back Posture Adjustability Glare Viewing Distance Work Surfaces Mouse Position Leg Space Leg Support

More information

Ergonomics training session for -high volume data entry operators

Ergonomics training session for -high volume data entry operators Ergonomics training session for -high volume data entry operators Training Objectives 1. Identify the musculoskeletal hazards associated with high data entry (manual handling) work 2. Provide information

More information

The Desk Workout. Workplace Wellness for Healthy Bodies and Minds

The Desk Workout. Workplace Wellness for Healthy Bodies and Minds The Desk Workout Workplace Wellness for Healthy Bodies and Minds Move It or Lose It We are made to move not sit at a desk for 12 hours a day! As ergonomic as your work station may be, sitting produces

More information

MANUAL HANDLING MANUAL HANDLING RISK FACTORS

MANUAL HANDLING MANUAL HANDLING RISK FACTORS MANUAL HANDLING Manual handling means using your body to exert force to handle, support or restrain any object, including people or animals. It is not just lifting or carrying heavy objects. It includes:

More information

Injury Prevention for the Back and Neck

Injury Prevention for the Back and Neck Injury Prevention for the Back and Neck www.csmr.org We have created this brochure to provide you with information regarding: Common Causes of Back and Neck Injuries and Pain Tips for Avoiding Neck and

More information

Jumping Jacks CIRCUIT TRAINING C ARDIO #1. CHOOSE YOUR LEVEL. Level 1 Low Intensity

Jumping Jacks CIRCUIT TRAINING C ARDIO #1.  CHOOSE YOUR LEVEL. Level 1 Low Intensity INCREASES BLOOD CIRCULATION THROUGH YOUR BODY! Jumping Jacks C ARDIO #1 DESCRIPTION: ½ JUMPING JACK WITH STEP SIDE TO SIDE Stand with feet together, arms down at your sides Step your right foot out to

More information

Office and Computer Workstation Ergonomics. Margaret Cook PhD Occupational Health and Safety Science Programs

Office and Computer Workstation Ergonomics. Margaret Cook PhD Occupational Health and Safety Science Programs Office and Computer Workstation Ergonomics Margaret Cook PhD Occupational Health and Safety Science Programs Today s presentation What is the ideal workstation: Equipment: Seating/Chairs Sit/Stand/Active

More information

CORE STRENGTH EXERCISES

CORE STRENGTH EXERCISES CORE STRENGTH EXERCISES The main muscles involved with Core Strength include muscles of the abdomen, hip flexors and low back postural muscles. It is important to maintain proper strength of these muscles

More information

Lifting & transferring

Lifting & transferring Lifting & transferring Learning guide Caring for people who are not very mobile tends to involve a great deal of lifting. You may need to assist them from the bed to the chair or the wheelchair and back

More information

Stretching in the Office

Stretching in the Office Stretching in the Office Legs: Quads, Hamstrings, IT band, Hip flexors, Gluts, Calves Quads: Standing @ desk maintaining upright posture, grab one leg @ a time by foot or ankle and bring it towards backside

More information

The Health-Positive Office

The Health-Positive Office The Health-Positive Office THE REVITALIING EFFECT OF ERGONOMIC TOOLS AND TRAINING Work at its best helps us be our best. Beyond providing a paycheck, work connects us to others and allows us to contribute

More information

Cornell Digital Reading Room Ergonomics Checklist

Cornell Digital Reading Room Ergonomics Checklist Cornell Digital Reading Room Ergonomics Checklist The Cornell Digital Reading Room Ergonomics Checklist is intended as a quick evaluation of the working environment for radiologists who work with digital

More information

Take a few minutes for yourself and incorporate some Office Yoga into your daily routine.

Take a few minutes for yourself and incorporate some Office Yoga into your daily routine. OFFICE YOGA Working in an office or at a computer for prolonged periods of time can put strain on the neck, shoulder and back muscles which in turn can lead to tension and stiffness. This tension can cause

More information

Presenter s Guide A Handy Guide for Teachers about Posture

Presenter s Guide A Handy Guide for Teachers about Posture Presenter s Guide A Handy Guide for Teachers about Posture Building: Materials needed: Brochure Optional Props: chair table desk therapy ball wedge cushion backpack computer set-up phone book binder volunteer(s)

More information

Injuries from lifting, loading, pulling or pushing can happen to anyone in any industry. It is important to be aware of the risks in your workplace.

Injuries from lifting, loading, pulling or pushing can happen to anyone in any industry. It is important to be aware of the risks in your workplace. Workplace safety: lifting One of the biggest concerns in the workplace is lifting and loading. When you lift something, the load on your spine increases and your spine can only bear so much before it is

More information

Obesity in the Office

Obesity in the Office Obesity in the Office Obesity, which now afflicts a third of all American adults, has consequences in the workplace. Though normally not seen in epidemic proportions among office workers, it is no longer

More information

COMPUTER WORKSTATION ERGONOMICS

COMPUTER WORKSTATION ERGONOMICS COMPUTER WORKSTATION ERGONOMICS Keeping the workplace safe Table of Contents Introduction.. 2 Office Ergonomics Process at UCDHS.. 3 Completing / Conducting the Self Workstation Evaluation.. 4 Computer

More information

San Mateo County Ergonomics Policy for Computer Operations

San Mateo County Ergonomics Policy for Computer Operations Ergonomics Policy for Computer Operations 2014 Edition TABLE OF CONTENTS INTRODUCTION 2 BACKGROUND 2 STATEMENT OF COUNTY POLICY 3 OBJECTIVES 3 REFERENCES 3 ACHNOWLEDGEMENTS 4 RESPONSIBILITY 4 ASSISTANCE

More information

Ergonomics for Schoolchildren and Young Workers

Ergonomics for Schoolchildren and Young Workers Ergonomics for Schoolchildren and Young Workers Schoolchildren and Backpacks Schoolchildren everywhere are being asked to carry more and more weight around on their backs. There are many reasons why children

More information