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

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

2 What This Isn t A Scientific Study The end-all, cure-all Infallible Guaranteed 100%

3 What This Is Information based on current standards Only about computer work stations Information you can apply at your work stations Information you can take home

4 But First, Let s Stretch! Here are some stretches you can do during the day.

5 But First, Let s Stretch! You can do these while sitting:

6 History Typewriter ergonomics? History of the keyboard Then vs. now

7 Questions to ask Do you use a computer for >4 hours of your workday? What s your Ergo Knowledge? Does your furniture fit you? Have you looked at the EH&S website for information? Desktop/Laptop/Tablet/Phone?

8 Questions to ask Do you talk on the phone while typing? Type from text? Light? Climate? Condition of area? Breaks?

9 Solutions Other activities can affect you, including: Hobbies outside of work Medical conditions (diabetes, pregnancy) Medications Second/Third jobs Age-related disorders A pain in the wrist isn t always Carpal tunnel!

10 Arranging Your Workstation 10

11 Solutions Design ergonomics into any job Pre-planning is the best course of action THERE IS NO ONE SIZE FITS ALL Education Education Education

12 Solutions Basic Principles Environment affects behavior Movement is critical Minimize extreme postures Avoid contact stress Take breaks

13 Solutions Basic Principles Minimize extreme postures 90 angles in knees, hips, elbows Avoid contact stress Adjust what you can Improvise Take breaks!

14 Arranging Your Workstation Chairs: While standing, seat height at knee level Feet flat on floor or footboard Room between chair edge and knees Backrest supports lower back curve Shoulders upright, not hunched or low Arms rest at sides, 90 angle at elbows

15 Arranging Your Workstation Work Surface Elbow height Adequate leg room Adjustable keyboard trays Store materials on work surface (don t bend)

16 Organization

17 Arranging Your Workstation Monitor Directly in front of you Approximately arm s length away No squinting required Top of monitor even with eyebrows For multiple monitors center one used most often or angle to see both equally

18 Arranging Your Workstation Keyboard Directly in front of you Do not use keyboard feet Neutral or negative tilt to keyboard tray Neutral, straight wrists Don t rest on wrist rests

19 Arranging Your Workstation Mousing Hand in straight line with forearm Do not bend wrist Mouse should same height as and directly adjacent to keyboard Soft grip on mouse, no resting

20 Arranging Your Workstation Accessories Headset or shoulder rest Document holder adjacent to monitor Foot rest Monitor Arm Mice, Keyboards Task Lamp

21 Keep Moving! Turn whole body, don t twist Breaks 1 min./30 min. or 20/20/20

22 Laptop Use Same requirements Docking Stations Use laptop as monitor (stand) Aux. keyboard and mouse

23 Lighting Different tasks require different levels of light Old eyes need more light Task lighting avoids glare, provides additional light when/where needed

24 Standing vs. Sitting Doing either all day isn t good! Many types of standing work stations Make sure both are properly adjusted! Standing relieves pressure on lower back Sitting is better for legs and feet

25 Standing vs. Sitting Standing posture neutral neck, 90º angle in arms Comfortable shoes Anti-fatigue mat (beveled edge)

26 Tablets, phones

27 Remember that The best solutions the most expensive Gadgets, bells & whistles can t substitute for training and good practices The best way to prevent problems is to design them out at the beginning

28 Assistive Devices

29 Resources Your local Safety & Health Professional Recommendations The Ergonomics Guide to Computer Workstations AIHA publication Other Universities

30 Questions??

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