Office Ergonomics Manual

Size: px
Start display at page:

Download "Office Ergonomics Manual"

Transcription

1 Office Ergonomics Manual

2 Office Ergonomics Manual Concordia University Collaborators: Christine Durant, Lina Filacchione, Rosa Gullo Revised August,

3 CONTENTS 1 INTRODUCTION SETTING UP YOUR WORKSTATION CHAIR MONITOR KEYBOARD AND MOUSE LAYOUT/DESK/EQUIPMENT AND ACCESSORIES LIGHTING ENVIRONMENTAL CONTROLS USE OF LAPTOPS AND PERSONAL DIGITAL ASSISTANTS (PDAS) LAPTOPS Laptop Accessories Laptop design features associated with musculoskeletal symptoms Laptop Tips Transporting Laptop PDAS Tips and recommendations for PDA use PDA Product Add-Ons ERGONOMIC HEALTH ISSUES CUMULATIVE TRAUMA DISORDERS (CTDS) CTD Symptoms Prevention COMMON AILMENTS/DISORDERS Carpal Tunnel Syndrome Stress Visual fatigue POPULAR CONCERNS Radiation Pregnancy BREAKS AND STRETCHING BREAKS STRETCHING RECAP RESOURCES...27 APPENDIX: OFFICE ERGONOMICS SELF-ASSESSMENT CHECKLIST

4 1 Introduction Computerization has resulted in increased job demands and mental stress, which can be associated with muscle tension and physical strain that can eventually lead to a Cumulative Trauma Disorder (CTD) complaint. Computers, while increasing productivity in the office have resulted in ergonomic stressors that can be directly linked to increased CTDs including tendonitis, carpal tunnel syndrome, and some forms of back pain. Ergonomics is the study of the way in which we work and interact with the characteristics of the environment; it includes finding ways to be more efficient, as well as ways to protect people from sustaining injury. The purpose is to design the job to fit the worker rather than physically forcing the worker s body to fit the job by creating a comfortable environment with the application of ergonomic principles, such as: avoiding overreaching, repetition, awkward posture, direct pressure, fatigue and force; understanding how to adjust our work environment to accommodate our individual needs; applying principles of good posture and habits. Common injuries associated with poor office ergonomic habits include the following: Injury Tendonitis Carpal tunnel syndrome Back strain Neck/shoulder tension Circulatory problems Cause Repetitive movements Repetitive work with a bent wrist Slumped positions, bending, lifting Forward head posture, swayed back position Static posture The afore-mentioned injuries are a result of risk factors/abnormal body motions such as: Non-ergonomic workstation design. Repetitive movements e.g. typing for long periods without rest. Awkward postures e.g. neck bent too far forward or wrists bent too far back. Static postures e.g. sitting for long periods without getting up or stretching. Restricts blood flow to working tissues Reaching- e.g. reaching awkwardly such as down into a side drawer or behind chair, multiple times a day. The purpose of this manual is to highlight risk factors/ abnormal body motions related to office work tasks and work environment, solutions to common physical problems related to computer use and presentation of health issues. This will in turn attempt to facilitate employee behavioural modifications and injury prevention through instruction on proper ergonomic computer workstation set up, proper posture, identification of risk factors and exercise/stretching instructions. 4

5 2 Setting Up Your Workstation It s important to be aware of how the design and arrangement of your equipment can impact your comfort, health, and productivity. Your computer workstation is the environment around your computer which includes furniture (chair and desk), computer equipment (computer, monitor, keyboard, and mouse), accessories (document holder, footrest, telephone, palm rest) and ambient factors (noise, lighting, temperature, etc.). 2.1 Chair It all begins with the chair as the chair may be the most important part of the workstation. The chair must fit you and be appropriate for your tasks. Sitting properly in a well-fitted chair helps to limit back strain and discomfort. Since more than one person may be using the computer, it s important to know how to select a chair with several ergonomic features. The features of a "good" ergonomic chair are as follows: Adjustability Seat height range: Seat height should be adjustable to the height recommended for the worker(s) who will use it. Backrest: The backrest should be adjustable both vertically and in the frontward and backward direction. Seat depth - Seat selection should be based on that which suits the tallest and the shortest users. Stability - A five-point base is recommended for stability of the chair. 5

6 In setting up your chair you should be able to: Adjust the seat height so your feet rest flat on the floor or use a supportive footrest. Sit upright in the chair with the lower back against the backrest and the shoulders touching the backrest. Thighs should be parallel to the floor and knees at about the same level as the hips (equal to or slightly lower). Back of knees should not come in direct contact with the edge of the seat pan. There should be cm (2-3 fingers) between the edge of the seat and the back of the knee. Use a footrest when attempts to adjust your chair and the rest of the workstation fail to keep your feet on the ground. Ensure that you have some space (5-7 cm) between the top of your thighs and the underside of your workstation. Have enough space under your work surface so that you can pull yourself all the way up to the edge of the desk with room for your legs and knees to fit comfortably. Check that the seat pan depth is such that the user can maintain contact with the backrest in the lumbar area and avoid increased pressure on the back of legs and behind the knees. Sit in the chair and push your hips back as far as they can go against the chair back. Check that the adjustable arm rests do not impede access to the work station or arm movement. The arm rests should be removable and the distance between the arm rests should be adjustable. Adjust the height and/or width of the armrests so they allow the user to rest arms at their sides and relax/drop their shoulders while keyboarding. o If the armrests are too high, they will elevate the shoulders which can cause stiffness or pain in the shoulders and neck. Don t use the armrests to slouch. o If the armrests are too low, they promote slumping and leaning to one side. Elbows and lower arms should rest lightly on armrests so as not to cause circulatory or nerve problems. If your armrests are in the way, remove them. Adjust the height of the backrest to support the natural inward curve of the lower back ( degree reclined angle). The upper and lower back must be supported. A chair that maintains the normal alignment of the spine (S-curve) will relieve fatigue and discomfort. 6

7 Tips and recommendations: The ability to swivel and move the chair around improves access to work materials, eases sitting down and standing up and reduces twisting stresses on the spine. Avoid static positions; don t stay in one position (sitting or standing) for extended periods of time. When performing daily tasks, alternate between sitting and standing or take small walking breaks throughout the day. The chair back should have lumbar support. It may be useful to use a rolled towel, lumbar roll or cushion to support the low back. Be sure it fits properly and fits the size of your curve. Improperly fitted pillows or cushions may be worse than no cushion at all. A foot rest should be provided if your feet cannot rest comfortably on the floor while seated at the workstation. Health Notes: Sitting properly in a well-fitted chair helps to limit back strain and discomfort. Chairs that have an adjustable seat, backrest and armrest are preferable. Sitting for long periods of time can cause increased pressure on the intervertebral discs (spongy discs between the vertebra). Sitting is also hard on the feet and legs. Gravity tends to pool blood down into the legs and feet and create a sluggish return of blood to the heart. Change your position every minutes to increase blood circulation, and avoid muscle fatigue. Footrests raise the knees and take much of the strain off the pelvis. Each time you adjust your chair, you should adjust your footrest as well. This allows you to shift to another position, which will prevent fatigue caused from sitting for long periods of time. Avoid using the base of your chair as a footrest, as doing so can cause your knees and trunk to bend down and forward, forcing you to hyperextend your back in order to stay erect and see the computer screen. 2.2 Monitor The monitor is an integral part of a computer workstation. When placed in the wrong position the user is forced to work in a variety of awkward positions which may lead to discomfort and injury such as eye irritation, blurred vision, dry burning eyes and headaches. Common complaints include discomfort, aches and pains in the neck and shoulder, and eye strain. Sit directly in front of the monitor and keyboard/mouse to avoid excessive twisting or bending of the neck. 7

8 Once the chair and work surface height are properly adjusted, the computer monitor should be placed so the top of the screen is at or just below eye level (approximately 5-7 cm below seated eye level) when seated in an upright position. If the monitor is too low, use monitor risers or unused binders or books to elevate. Individuals who wear bifocals and trifocals may need to place the monitor lower than this to maintain comfortable (neutral) neck posture. (See Health Notes) Monitor viewing distance should be about one arm s length away from the screen (46-76 cm from user) when seated comfortably in front of the keyboard. Tips and recommendations: The following suggestions can help prevent the development of eye strain, neck pain and shoulder fatigue while using your computer workstation: Make sure the surface of the screen is clean. Dust buildup can make distinguishing characters difficult and may also contribute to glare and reflection problems. Adjust brightness and contrast to optimum comfort. Reduce glare by careful positioning of the screen. Place screen at right angles to windows. Adjust curtains or blinds as needed. Adjust the vertical screen angle and screen controls to minimize glare from overhead lights. Other techniques to reduce glare include use of optical glass glare filters, light filters, or secondary task lights. Use screen scroll bars to ensure that what is being viewed most is in the center of the monitor rather than at the top or bottom of the screen. 8

9 Health Notes: Get regular eye check-ups. Individuals who wear bifocal and trifocal lenses have to pay particular attention to the placement of their monitor. They often unknowingly tilt their heads backwards so they can read the screen through the lower portion of their glasses. This can sometimes lead to neck, shoulder, and back discomfort. Potential solutions include either lowering the computer monitor or purchasing glasses designed specifically for working at the computer. Incorrect positioning of the screen and source documents can result in awkward postures. Adjust the monitor and source documents so that your neck is in a neutral and relaxed position. 2.3 Keyboard and Mouse Adjusting the keyboard and mouse properly can help to prevent the development of ergonomic problems occurring in the shoulder, elbow, forearm, wrist, and hand. The keyboard and mouse should be located at a height that allows the user s forearms, wrists, and hands to be parallel to the floor (elbow is approximately at a 90 0 angle). The surface of the keyboard should generally be lower than a typical writing surface in order to permit the best posture. Underdesk adjustable height keyboard/mouse trays should be used to accommodate this need when the work surface height cannot be adjusted. Adjust keyboard height so that the shoulders can relax and allow arms to rest at sides. The slope of the keyboard may need to be adjusted so that it is flat in order to ensure that your wrists are straight and not bent back while you are typing. Press the keys gently; do not bang them or hold them down for long periods. Keep your shoulders, arms, hands, and fingers relaxed. The mouse should be located next to the keyboard, as close as possible and at the same height, to minimize reach. The back of the wrist should be kept flat (in a neutral position) and your hand, wrist, and forearm should be straight and slightly above the mouse. Do not rest the hand on the mouse when you are not using it. Rest hands on your lap when not entering data. A padded wrist rest will help to keep your wrist in a straight and neutral position while typing and keep your arms off the sharp edges of the work surface. Do not rest your wrists or hands on wrist rest when typing. Wrist rests are designed to provide support only during breaks from typing. 9

10 Tips and Recommendations: An articulating keyboard tray may provide the best possible positioning of input/ pointing devices. It should accommodate the mouse, provide leg clearance, and have an adjustable height and tilt mechanism. The tray should not push you too far away from other frequently used items, such as your telephone. Adjust the keyboard height so that your shoulders are relaxed, your elbows are in a slightly open position (100 to 110 degrees) and your wrists and hands are straight. Use the keyboard legs (adjustable tabs located underneath keyboard) to find an angle that allows your wrists to be in a neutral position. If you sit in a forward or upright position, try tilting your keyboard away from you at a negative angle. If you are reclined, a slight positive tilt will help maintain a straight wrist position. Positive Slope Keyboard Negative Slope Keyboard Wrist rests can help to maintain neutral postures and pad hard surfaces. Wrist rests should only be used to rest the palms of the hands between keystrokes. Resting on the wrist rest while typing is not recommended. Avoid using excessively wide wrist rests, or wrist rests that are higher than the space bar of your keyboard. Place the mouse/ pointing device as close as possible to the keyboard. Placing the mouse on a slightly inclined surface, or using it on a mouse bridge placed over the # keypad, can help to bring it closer. Use your whole arm to move the mouse and not just your wrist. 10

11 Health Notes: Placing the mouse or keyboard too far away, too low, or too much on one side can cause shoulder, wrist, elbow, and forearm discomfort. Placing the keyboard directly in your immediate reach zone offers natural comfort and maximum hand-to-eye coordination. If your work surface is too high, then you re straining your arms and shoulders in order to reach the keyboard. This requires continuous muscular effort and it may also hinder blood flow, which adds to further discomfort and risk of injury. It also causes you to bend your wrists forward and place stress on the forearm muscles. If your workstation is too low, then you are placing stress on your arms and back in order to bend to a closer position. Pounding the keys harder than necessary can cause tingling in the fingertips and pain in the finger joints. Pressing the keys rather than lightly touching them, strains the tendons of the fingers, hands and forearms. Pecking at the keys instead of touching them lightly usually requires lifting the remaining fingers and thumb, which over time, such repetitive movements can lead to forearm tendonitis and de Quervain s disease (inflammation of tendons in thumb). 2.4 Layout/Desk/Equipment and Accessories All aspects of your workstation play a role in your health. The positioning of your tools is as important as the manner in which you use them. Office equipment can range from computers and telephones, lights, staplers to even paper clips. Consider all the reaching you do in a given day while sitting at your desk. Perhaps you can rearrange your belongings in a manner that will reduce the amount of reaching, straining and twisting you do to your body. The following suggestions should help you organize your office workstation. The work area should be large enough to accommodate you, allowing the full range of motions involved in performing required tasks, and provide room for the equipment and materials that make up the workstation. The desktop should be organized so that frequently used objects are stored close to the user to avoid excessive extended reaching and should only be on the work surface if they are in constant use. Place items that you use frequently in the primary zone and items that you use occasionally or for short periods in the secondary work zone. Place material that you use occasionally farther away. Use storage areas such as overhead shelves, filing cabinets, and desk drawers for items that you use infrequently. The area underneath the desk should always be clean and uncluttered to accommodate the user s legs and allow for stretching. Position your desk lamp (if you use one) so that it illuminates source documents without causing either glare on the computer screen or direct illumination to your eyes. If a document holder is used, it should be placed at approximately the same height as the monitor and at the same distance from the eyes to prevent frequent eye shifts between the monitor screen and reference materials. When working at a sit-stand workstation, remember that standing in a static posture is even more tiring than sitting in a static posture. Movement is important, so change positions regularly (e.g., sit/stand/ walk), wear comfortable shoes and use a foot stool. 11

12 When working at a student/client services workstation you want to check the monitor height, reaching (vertical and horizontal) and neck posture. Stand up if students/clients are infrequent. Organize the transaction counter to create a service location that does not require leaning over the computer. Place objects on counter rather than into the hand. Tips and recommendations: If the work surface cannot properly accommodate a keyboard/mouse and monitor (i.e. the surface is too high or too shallow) then an adjustable under desk keyboard/mouse support device should be used. If telephone use is a major component of the job (such as reception areas), especially in combination with computer work, a telephone headset should be provided. For individuals who do not use the telephone quite as much, a telephone handset attachment is an alternative solution to minimize cradling the handset between the ear and shoulder. Place the phone on the side of your non-dominant hand (i.e., left side if right-handed, right side if left-handed) A document holder should be used if documents are referred to during typing. The document holder should: Be stable and adjustable (height, position, distance, and angle of view). Support your document on either side of the monitor. Be at the same height and distance from your eyes as the screen to avoid frequent changes of focus and you should be able to look from one to the other without moving your neck or back. Health Notes: If materials that you use often are too far away, repetitive reaching can add to neck, shoulder, and upper back discomfort. Materials that are disorganized and scattered about may contribute to a stress related state of mind. Prolonged stationary standing can result in decreased blood flow to the tissues causing swelling, muscle fatigue and pain; sore feet; poor posture, and increased low back pressure. 12

13 2.5 Lighting Lighting not suited to working with a computer is a major contributing factor in visual discomforts including eyestrain, burning or itching eyes, and blurred or double vision. Lighting for computer work stations should be set up to minimize glare and visual discomfort. Tips and recommendations: Use the following recommendations to reduce eyestrain and eye fatigue: Close drapes/blinds to reduce glare Adjust lighting to avoid glare on screen (light source should come at a 90 degree angle, with low watt lights rather than high). Avoid intense or uneven lighting in your field of vision. Place monitor at a 90 degree angle to window (where possible). Use a good quality anti-glare filter, monitor shield, or light diffusers to reduce glare from overhead lighting. Dim or turn-off overhead lights and use a task light. Position computer work stations between rows of overhead lights rather than directly below. Position computer work stations at right angles to windows (e.g. operator does not face window or have back to window). Utilize partitions to block light from windows and overhead lights. Tilt the monitor slightly downward to reduce reflection from overhead lights. Health Notes: Straining to view objects on the screen can lead to eye fatigue. Eye strain can result from dry eyes and looking at the monitor for prolonged periods of time. Blinking helps lubricate your eyes. Post a Blink post-it note on your monitor to remind you to blink while working. Take regular breaks to rest eye. Look around and look away from the screen for a few seconds. Focus vision on distant objects 13

14 2.6 Environmental Controls Two main factors are to be considered: Thermal Comfort and Acoustic Factors. For thermal factors, make sure that the temperature range and air movement are acceptable, draughts are absent, and humidity levels are acceptable. For more information, you can refer to Annoying noise from computers and other workstation equipment, even at low levels, creates stress that tenses your muscle which can increase injury and lower productivity. High noise levels can also reduce concentration. Sources of noise include keyboard typing, computer fans, photocopy machines, printers and building ventilation systems. To know if the acoustic factors are acceptable, make sure that normal conversation can be held without difficulty, and that equipment noise is minimized at the source. The objectives of limiting office noise are to prevent interference with verbal communication; prevent stress and annoyance; and minimize interference with concentration. Use low volume music such as light classical music to mask the hum of any fan or other sound sources. 3 Use of Laptops and Personal Digital Assistants (PDAs) 3.1 Laptops Laptop computers have several advantages for users in terms of being lightweight and highly portable. The portability of the laptop enables users to take their work anywhere- to clients, work, home offices and on the road. However, laptop computers are not recommended as primary computers. The laptop design features present inherent ergonomic problems because the keyboard and the screen are attached, forcing the user to endure awkward and unhealthy wrist, arm, shoulder, and neck postural compromises which may lead to discomfort or injury. The attached design means that using a laptop is a tradeoff between poor neck/head posture and poor hand/wrist posture because you cannot have both the screen and the keyboard in a satisfying position. Laptop computers are not designed for prolonged use Laptop Accessories To use your laptop like a PC on your desk and increase comfort while using a laptop consider using the following accessories: An adjustable height and tilt laptop stand or laptop drawer or docking station to position the top line of the screen a bit below eye level which will allow you to see the screen without bending or rotating your neck enhancing a neutral posture and reducing stress and strain to the musculoskeletal system. Laptop Swivel Stand Holds and raises laptop, swivels and tilts, offering comfortable viewing height and angle. Laptop Desk Stand Holds and raises laptop to adjustable height, base platform has storage for keyboard and accessories. 14

15 An external mouse and keyboard with a negative-tilt keyboard tray Position them at a height that allows your upper arms to hang loosely from the shoulder and your forearms to extend horizontally to the floor towards the keyboard. An external mouse allowing movement of hand. An external monitor Laptop design features associated with musculoskeletal symptoms Comparisons are made with to standard desktop computer systems. Health Note: Laptops can put strain on the user s neck and back and lead to eye strain and shoulder fatigue Laptop Tips Here are some tips to increase comfort while using a laptop: Attach an external mouse instead of using the small constricted touchpad or trackball. Add an external keyboard. Avoid pounding on the keys when typing. Angle the screen so that it is perpendicular to your line of sight, if lighting permits. Position the keyboard at elbow height, and keep your wrists straight while typing. Experiment with table height, chair height and keyboard angle to maintain neutral wrist postures. Be aware of your posture: Avoid rotating or bending your neck and head forward to see the screen. 15

16 The hands and wrists should be kept in a straight wrist posture when typing and should not be resting on a palm rest, table, or lap while typing. Wrist and palm rests are designed to provide support during breaks from typing. Maintain a comfortable viewing distance from your screen; about centimeters. Use a chair with proper lumbar support or roll up a towel and place behind lower back. Clean the screen regularly using appropriate antistatic cleaning materials. If you are seated in a side chair or couch, use a pillow to support your arms while typing. This will help you maintain neutral arm, wrist, and hand postures. Incorporate mini-breaks every 20 to 30 minutes to break up repetition and static postures. Give your eyes a break every minutes by closing them or looking off in the distance. Stay fit as regular exercise can improve your posture and reduce stress Transporting Laptop Backpacks can cause neck, shoulder, and back discomfort if not selected and worn properly. You may want to: Eliminate unnecessary baggage from your briefcase/ backpack, the less demand placed on the body the better. Reducing the number of peripherals you carry will greatly reduce your bag s weight and the subsequent stress and strain on your shoulders. Use multiple compartments. Arrange items so they don t shift around. Place heaviest items close to your back. Carry your laptop in a case with a wide padded shoulder strap; air filled cushions and a handle. Keep the load close to you by wearing snug shoulder straps over both shoulders and positioning the backpack between your shoulders and hips to reduce muscle strain on your shoulders and back. Use backpack waist belt to shift work to your trunk and hip. Use a wheeled luggage cart when possible for heavy loads and long distances. 3.2 PDAs PDAs can store, organize and retrieve information quickly, but like all computing devices, PDAs can also lead to discomfort if used repetitively. As with computers, reducing the amount of repetitive motions can reduce the chances of injury Tips and recommendations for PDA use Reduce the risk of injury by reducing the amount of repetitive motions by performing the following: Most repetitive motions come from entering text or information into your PDA. Since the area to enter text is small, inputting of large amounts of text subject users to hand or wrist pain. Therefore, avoid entering data on your PDA. Use a comfortable keyboard and big screen to enter all your contacts, appointments, and information, then synchronize using your PDA for information retrieval. Learn PDA shortcuts. Many PDAs offer combinations for copying and pasting text which is much easier than retyping all that information. Some software programs let you configure the entire screen to accept stylus input, instead of just a small area at the bottom of the screen. (Bigger hand motions means less stress) Clean screen. A clean screen will help ease your eyes and may prevent 16

17 eyestrain PDA Product Add-Ons The following products can assist in making your PDA more ergonomic: An external portable keyboard Allows you to enter information by typing on a standard keyboard instead of writing. Often used by those who use their PDA as a replacement for their laptop while traveling. Stylus with wider ergonomic grip Since styluses are built thin to fit easily into the PDA casing, a tight pinched grip is required to hold them. Individuals experiencing hand or finger pain from prolonged usage may appreciate a stylus with a wider grip that makes it much easier to hold on to. Screen magnifiers to enlarge view of text on small screens. Thin-film screen protectors to protect screen from scratches. 4 Ergonomic Health Issues 4.1 Cumulative Trauma Disorders (CTDs) Cumulative trauma disorders are also known as Repetitive Strain Injuries (RSI s) or Work-Related Musculoskeletal Disorders (WRMD). They are disorders that are caused by over-use or misuse of the muscles, nerves, and tendons of the human body. Contributing factors for CTD include any or a combination of the following: Repetitive Tasks - Performing the same movement over and over, such as typing or using a mouse, e.g., sitting in the same position while typing with bent or flexed wrists. Awkward or Static Postures- Working in an awkward position or holding the same position for a long time. Fast Pace- Having to work quickly. The faster the pace, the shorter and less productive the recovery time becomes. Duration of Task with Insufficient Recovery Time- Inadequate work breaks CTD Symptoms Tingling or numbness in the hands or fingers Pain in fingers, hands, wrists, or shooting pain up into the arms and forearms. Loss of strength or coordination in the hands. Numbness or discomfort in the hands which wakes you up at night. The problem is that since the sensations tend to pass within minutes or hours of occurrence, people do not consider them as a serious medical problem. However, continuous exertions beyond normal fatigue levels can result in muscle damage, discomfort and impaired performance. Pain or discomfort that persists or impairs your normal activities should be evaluated by a qualified medical practitioner for diagnosis of the disorder, assessment and prescription of appropriate treatment and identification of causal and aggravating factors. 17

18 4.1.2 Prevention Increased awareness of your posture and work habits are necessary to enable you to work safely and avoid the problems associated with CTDs. The use of proper keyboard and pointing device techniques, rest breaks, and proper workstation set up can significantly reduce the risks of developing an overuse injury such as CTD. Proper use of your computer must be considered as just one element as the effects of repetitive movements associated with using a computer can be compounded by other work or leisure activities to produce or aggravate physical problems or disorders. 4.2 Common Ailments/Disorders The following table illustrates common categories of Cumulative Trauma Disorders. Common Forms Common Symptoms and Common Body Areas Affected Common Causes Muscle Pain Tendonitis Persistent pain, especially in the hands. Inflammation of the tendons resulting in pain, swelling, tenderness and redness of hand, wrist and/or forearm. Difficulty in using hand. Work place design/ Layout Job activities/ Habits/ Repetitive movements Epicondylitis Carpal Tunnel Syndrome Inflammation at the elbow causing pain. Compression of median nerve in hand causing tingling, pain and numbness in thumb and fingers, especially at night. Can cause sleep interruption. Repetitive work/ Work Layout Constant constraint on wrists/ Repetitive work with bent wrist Tenosynovitis Ganglion Cyst Inflammation of tendons and/or tendon sheaths of the hand/wrist causing aching, tenderness, swelling, pain, and difficulty using hand. Lump under the skin on the back of the hand and inside wrist causing pain and weakness. Stress/ Repetitive movements/ Sudden increase in workload or introduction of new task Repetitive hand movement/ excessive bending and/or deviating wrist Bursitis Inflammation in the shoulder and elbow Kneeling/ pressure at the elbow/ repetitive shoulder movements Plantar Fascitis Inflammation in the arch of the foot Pronation (the foot rolls outward at the ankle, causing a break down of the inner side of the shoe). 18

19 4.2.1 Carpal Tunnel Syndrome In the center of the wrist is a space called the carpal tunnel where a major nerve and tendons pass from the forearm into the hand. When swelling occurs in the carpal tunnel, pressure is put on the median nerve, causing carpal tunnel syndrome. Symptoms: Pain Numbness Tingling Burning in the hand, fingers, wrist Prevention: Keep the wrist straight as much as possible. Reduce repetition by performing different activities or taking mini breaks. Do not rest on the desk or the wrist rest while typing. Position keyboard and mouse so there is a degree angle in the elbow while working. Place the palm of your hand on the mouse to keep your wrist straight. Signs that your condition requires attention: Painful tingling in the hand during the night, frequently painful enough to disturb sleep. A feeling of uselessness in the fingers, which you can sometime describe as feeling swollen, even though little or no swelling is apparent. Tingling during the day, commonly in the thumb, index, and ring fingers. A decreased ability and power to squeeze things. A loss of strength in your fingers. Unable to differentiate hot from cold by touch. Trouble performing simple tasks such as tying your shoes or picking up small objects. Symptoms that persist after a night s rest. Symptoms that interfere significantly with work or daily living activities. Typing and RSI: Many people spend a great part of the workday typing. Some sit down and peck at the keyboard until they finish their work, even if it takes several hours. Most RSI s are the result of untrained workers and unhealthy work patterns. We routinely force the muscles of our hands and arms to repeat unnatural and dangerous movements, hyper-extending our wrists, twisting our hands to one side or the other, over and over again, all day long. A great tip is to learn to type Stress A number of studies have indicated that occupational stress, both physical and mental are an increasing problem in workplaces. The impressive speed with which information technology has been integrated into the workplace has brought with it new levels of stress that create a cumulative effect: The pace of office work has become more intense; a fast pace of work does not allow the body adequate recovery time between repetitive or forceful movements. There is more pressure for perfection. Work processes have changed. 19

20 The above causes resulting from the changing relationship between the worker and his or her immediate surroundings has become a major contributor to the increase of reported injuries in the office. Below is an outline of possible causes and effects of stress. Causes Lack of job satisfaction and job mobility Repetitive, demanding work without rest breaks Discrimination or harassment Muscular or mental fatigue Effects Migraines Insomnia Fatigue Ulcers Heart problems Tips and Recommendations: Become aware of stress management facilities in the organization. Allow for self pacing. Acquire greater control over job tasks. Take frequent breaks. Participate in group discussions and events. Take action on problem areas. Seek help from a professional Visual fatigue Visual fatigue can occur when the eyes are focused on a nearby object for a long time. This occurs because the eye muscles must work harder to view an object that is closer than about 6 meters. Improper lighting can also hasten the development of visual fatigue. Though eyestrain is an annoying symptom, it does not mean that continuing to work at a computer will damage your eyes. If you are still experiencing blurred vision or eye irritation and fatigue even after you have adjusted the lighting, glare and monitor screen in your workstation, you should visit an optometrist. Also if your job requires you to use a computer for more than one hour each day, be sure to have a complete yearly visual assessment. Common computer-related eye problem and solutions Complaint Possible Problem Possible Solution/Treatment Blurred Vision Incorrect glasses/spectacles or contact lens Eye examination prescription An accommodative spasm Gaze away from the monitor every 15 minutes Tear film abnormality Artificial tear drops Aching, burning, Air currents (from ventilation system) on Air supply deflectors and stinging eyes work station Lid or eye inflammation Eye examination Improper spectacles or contact lens Eye examination prescription Headache Poor monitor resolution Large (not over 48 cm), high quality monitor or increase font size. Neck, shoulder and back pain Poor posture - leaning forward or tilting head back to see/focus on the screen Eye examination 20

21 Health Notes: Set the monitor as far from the eye as comfortable. Give your eyes frequent breaks by looking up and focusing on distant objects. Have your eyes examined regularly. 4.3 Popular Concerns Radiation Numerous studies have shown that ionizing radiation (such as X-rays) and non-ionizing radiation (such as ultraviolet) emissions from computers are negligible under normal operating conditions. All electrical equipment can produce non-ionizing radiation. Computer monitors have internal shielding that reduces non-ionizing radiation to safe levels. Computer users who sit at typical distances from their monitors receive extremely low exposures Pregnancy A study conducted by the National Institute for Occupational Safety and Health (NIOSH) and the American Cancer Society found no increase in the risk of spontaneous abortion (miscarriage) associated with using computers in the workplace. Working with computers does not increase a woman s risk of delivering a baby of reduced birth weight or delivering prematurely. The conventional scientific opinion is that computer use is not a radiation hazard for the pregnant worker. However, computer workstations and work tasks may have to be modified to accommodate pregnant workers. Ergonomic principles that apply to non-pregnant workers also apply to pregnant workers throughout the duration of their pregnancy. Tips and Recommendations: Limit standing time and avoid prolonged sitting/standing. Vary tasks to avoid static postures. Use foot rests to comfortably shift weight. Reduce repetitive tasks as much as possible and keep wrists straight. Adjust work surfaces to accommodate change in body structure. Health Notes: The natural S- curve in the spine is modified during pregnancy as the curve in the lower back increases. As a result the pregnant worker s lower back muscles have to work harder to maintain balance of the body and can increase stress on the spine. The muscles also have to work harder when standing, so the pregnant worker often feels discomfort and pain in the lower back after standing for long periods of time. 21

22 Moderate walking should be encouraged throughout the pregnancy. Walking causes the leg muscles and veins to pump blood upward from the feet and helps prevent minor swelling of the ankles. Approximately ¼ of all pregnant women experience Carpal Tunnel Syndrome because of the increase in fluids in the body. Thus, repetitive motion can increase the severity of the symptoms by irritating the tendons and placing added pressure on the median nerve. 5 Breaks and Stretching The importance of taking breaks and stretching during the workday should not be underestimated. They are just as important as having a proper workstation set-up. In fact, even working at the most ergonomic workstation is not a guarantee that the user will not experience any pain or discomfort. The human body is not designed to be in one position for hours at a time. 5.1 Breaks Repetitious static work such as working at the computer for a long period of time is very fatiguing on your upper extremities as well as your eyes. It is important that breaks from working at the computer be taken every 20 to 40 minutes in order for your body to rest and recover. Taking a short break (3 to 5 minutes) does not mean that you have to stop working. Such work breaks are one of the most effective actions you can take to prevent the discomforts of prolonged computer use. Tips and Recommendations: It is important to change positions periodically. Sitting in one position or leaning on your arms for an extended period of time can interfere with circulation. Retrieving a document from the printer, using the copy machine, standing up while on the phone, walking down the hall to confer with a colleague, or getting a drink of water or coffee are simple, productive ways to break up your computer tasks. This allows you to rest and use different muscles. Make an effort to be away from the computer during lunch. If you type continuously, a good rule of thumb is to do other tasks for ten minutes every hour. If you perform lighter work at the computer, do other tasks for fifteen minutes every two hours. Both back and seat can tilt on modern chairs. It's good for the back if you sometimes lean back and rest in this position, but not for too long as this can strain the neck muscles. Health Notes: Prolonged, static postures will inhibit blood circulation and take a toll on your body. Looking at the monitor for a prolonged period of time without taking a break can fatigue the muscles of the neck and shoulder that support the head. 22

23 Work breaks can help prevent RSIs by allowing you to rest, stretch or change positions when needed. Always try to maintain the natural curves in your back (S- curve). These curves provide strength and support for your back. This is especially important when sitting for long periods. Change positions frequently when sitting or standing for prolonged periods. When standing, use a footstool to prop one foot up, and switch sides every so often. Looking at the computer screen for a while causes you to blink less often, and exposes more of the eye surface to the air. Blinking your eyes rapidly for a few seconds refreshes the tear film and clears dust from the eye surface. Avoid eye fatigue by resting and refocusing your eyes periodically. Look away from the monitor for a minute or two and focus on something in the distance. This lets the eye muscles relax. Also, you can rest your eyes by covering them with your palms for seconds. 5.2 Stretching It is important to stretch occasionally during the day. Vigorous exercises are not necessary, whereas, regular stretches can reduce muscle fatigue and reduce stress. Stretching and exercise can help ease the discomforts and harmful effects of repetitive motions and awkward or static postures by: Releasing muscle tension Reducing eyestrain Reducing the risk of aches and pain Improving circulation Improving flexibility Increasing strength and endurance Increasing energy levels Increasing resistance to illness Decreasing recovery time from illness Tips when Stretching: Perform stretches gently; movements should be slow and controlled. Don t do any stretches that cause pain; you should feel a gentle stretch of the muscle. Don t worry about how far you can stretch. Once you feel a stretch, HOLD each stretch for seconds to a minute; DO NOT BOUNCE. Repeat each stretch three to five times. Make sure to do stretch with each arm or leg. Do a variety of exercises or just those that relieve tension in a particular area. Remember it is important to stretch frequently, in the opposite direction of the line of work. Ex., If you have been sitting during your work task, stand upright, place your hands on your lower back for support and bend backwards several times. If you have concerns about an existing medical condition or injury, consult your physician before you do any of the suggested exercises. 23

24 For further information on stretches you can do at the office visit our web-site at 6 Recap Remember that a properly adjusted workstation can help minimize awkward postures, as proper neutral postures allow you to work with minimal stress on the musculoskeletal system. Listen to the signals your body sends you. Examine your work practices, workstation set up, and work area and make the appropriate adjustments and changes. See the Self-Assessment Checklist in the Appendix to evaluate your workstation and make changes where possible. After spending a day in front of the computer, ask yourself, how do you feel? Do you have sore eyes or headaches? Do your wrists, arms, shoulders, back, legs or neck feels stiff or uncomfortable? Remember to: Place the monitor directly in front of you. Place frequently used items, such as keyboards and pointing devices where you can reach them easily. Position keyboard and mouse in order to maintain neutral wrist position. Adjust your chair so your feet and back are well supported. Allow for regular breaks and stretches throughout the day. 24

25 Adjusting Your Workstation 25

26 Maintain Neutral Posture 26

27 7 Resources Concordia University Office Ergonomic Manual, November Websites: Office Ergonomics Standard: Ergonomic Requirements for Moderate and Intensive Computer Users CDC Computer Workstation Ergonomics Ithaca College Environmental Health & Safety Workstation Ergonomics: Make Your Work Environment Conform to You University of Victoria Occupational Health and Safety: Ergonomics Yale University Ergonomics: Computer Workstations Ergonomics Healthy Computing U.S. Department of Labor OSHA: Computer Workstations Evaluating your Computer Workstation: How to make it work for you Canada s National Occupational Health & Safety Resource: Ergonomics Ergonomics Fact Sheet: Working with Laptop Computers Office Ergonomics CUergo: Computer Workstation Ergonomic Guidelines Musculoskeletal Disorder 27

28 UCLA Ergonomics, Home of the Bruins How to create a comfortable working environment Healthy computing UMDNJ Ergonomics Guide and Tips for Computer Users International Labour Organization: Your Health and Safety at Work: Ergonomics Occupational Health Clinics for Ontario Workers Inc.: Ergonomics & Pregnancy egnancy.pdf Workers Compensation Board Alberta, Office Ergonomics: Remembering the Basics State of California Department of Personnel Administration, The Computer User s Guide to an Ergonomic Workstation Laptop Computer Ergonomics CUErgo Cornell University Ergonomics Web Ergonomics and Tips on using Laptop Computers Laptop Computer Ergonomics Workplace Exercises Workstation Ergonomics University of Victoria Occupational Health and Safety, Nov 18 th, 2003 Mailroom: Standing and Manual Material handling 28

29 Appendix: Office Ergonomics Self-Assessment Checklist 29

30 OFFICE ERGONOMICS SELF-ASSESSMENT CHECKLIST This aim of this checklist is to help you identify how you use your computer and what you can improve with your computer set-up. Part A What type of computer user are you? What type of computer work do you do? θ and θ Spreadsheets θ Graphic θ Word processing correspondence θ Surfing the internet θ Programming θ CAD θ Data Entry How many hours a day do you work on the computer? θ Less than 3 θ 3-5 θ 5+ How long have you worked at this job? If less than 5 years, what positions have you held previously? Part B Body Do you feel any discomfort? If so, where? θ Back of neck θ Shoulders θ Lower back θ Elbows θ Forearms θ Wrists θ Fingers θ Eyes θ Thighs θ Knees θ Lower legs θ Ankles/feet Part C Checklist WHAT TO LOOK FOR YES NO TIPS / POSSIBLE SOLUTIONS Legs and Back Do you have enough legroom? Have you adjusted your chair so that: Your feet are flat on the floor or on a footrest? Your hips are slightly above your knees? The lumbar support is positioned so as to support the curve of the lower back? There is a 1 to 4 inch gap between the edge of your seat and the back of your knees? Neck and Head Have you adjusted your monitor so that the top is at or slightly below eye level? Is the monitor directly in front of you and approximately one arm s length away? If you need a document holder, is it adjacent to or directly in front of the monitor? Don t be afraid to try out the adjustments on your chair (back, height, tilt, armrests). Also, sit back in your chair and tuck in your abdominal muscles What you look at or use the most should be placed directly in front of you Avoid cradling the phone. Consider using a headset. 30

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

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

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

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

Proper Workstation Setup

Proper Workstation Setup Proper Workstation Setup A Step by Step Guide to help you organize your workstation and reduce the risk of injury Step 1 Review Work Habits Working in a stationary position for long periods will increase

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

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

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

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

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

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

TEXAS A&M UNIVERSITY-COMMERCE COMPUTER ERGONOMICS. Making Things a Little Easier

TEXAS A&M UNIVERSITY-COMMERCE COMPUTER ERGONOMICS. Making Things a Little Easier COMPUTER ERGONOMICS Making Things a Little Easier COURSE OBJECTIVES Understand the definition of ergonomics Understand Primary Causes of Cumulative Trauma Disorders (CTDs). Understand ways to prevent CTDs

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

COMPUTER-RELATED MUSCLE, TENDON, AND JOINT INJURIES

COMPUTER-RELATED MUSCLE, TENDON, AND JOINT INJURIES CHAPTER ELEVEN COMPUTER-RELATED MUSCLE, TENDON, AND JOINT INJURIES To reduce the risk of pain in your neck and shoulders, stay within these recommended ranges of movement: Neck Flexion: 0 o -15 o (bending

More information

Do you sit at a desk all day? Does your 9 to 5 leave no time for structured exercise..?

Do you sit at a desk all day? Does your 9 to 5 leave no time for structured exercise..? Do you sit at a desk all day? Does your 9 to 5 leave no time for structured exercise..? Staying healthy at work is easier than you might think: Try building the following desk based exercises into your

More information

Workstation and Work Area Ergonomics

Workstation and Work Area Ergonomics Workstation and Work Area Ergonomics If you answer "yes" to one of the following questions, you need to read further. Do you spend hours working on a computer, either at work or home? Does your computer

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

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

Fact Sheet: Occupational Overuse Syndrome (OOS)

Fact Sheet: Occupational Overuse Syndrome (OOS) Fact Sheet: Occupational Overuse Syndrome (OOS) What is OOS? Occupational Overuse Syndrome (OOS) is the term given to a range of conditions characterised by discomfort or persistent pain in muscles, tendons

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

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

A Simple Guide to Health Risk Assessment Office Environment Series OE 5/2003

A Simple Guide to Health Risk Assessment Office Environment Series OE 5/2003 A Simple Guide to Health Risk Assessment Office Environment Series OE 5/2003 Occupational Safety and Health Branch Labour Department Occupational Safety and Health Council Contents Introduction 1 Office

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

CONSTRUCTION WORK and CUMULATIVE TRAUMA DISORDERS

CONSTRUCTION WORK and CUMULATIVE TRAUMA DISORDERS Connecticut Department of Public Health Environmental and Occupational Health Assessment Program 410 Capitol Avenue MS # 11OSP, PO Box 340308 Hartford, CT 06134-0308 (860) 509-7740 http://www.ct.gov/dph

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

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

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

Health & Safety. Display Screen Equipment (DSE)

Health & Safety. Display Screen Equipment (DSE) Health & Safety Display Screen Equipment (DSE) Information Pack for: Users Information prepared by: County Health and Safety Unit (CHSU) Reference: SAF_DSE_D002(Users)(Issue2).doc Page 1 of 16 Date: 27/07/2005

More information

Working as a cashier. HealthandSafetyOntario.ca. Hazard: Poor Workstation Layout

Working as a cashier. HealthandSafetyOntario.ca. Hazard: Poor Workstation Layout Working as a cashier Cashiers are at risk for many painful muscles and joint injuries, hazards due to noise, and possibly a quick pace of work. Hazard: Poor Workstation Layout The workstation surface is

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

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

Shoulders (free weights)

Shoulders (free weights) Dumbbell Shoulder Raise Dumbbell Shoulder Raise 1) Lie back onto an incline bench (45 or less) with a DB in each hand. (You may rest each DB on the corresponding thigh.) 2) Start position: Bring the DB

More information

Class Term Project Radiology Workplace Assessment Client Henry Ford Hospital - Radiology Department Coordinated by Carl Zylak

Class Term Project Radiology Workplace Assessment Client Henry Ford Hospital - Radiology Department Coordinated by Carl Zylak Design & Environmental Analysis 670 Class Term Project Radiology Workplace Assessment Client Henry Ford Hospital - Radiology Department Coordinated by Carl Zylak Professor Alan Hedge Cornell University

More information

lesley@yourvirtualorganiser.co.uk www.yourvirtualorganiser.co.uk

lesley@yourvirtualorganiser.co.uk www.yourvirtualorganiser.co.uk ...to Deal with Repetitive Strain Injury (RSI) : Lesley Long Your Virtual Organiser lesley@yourvirtualorganiser.co.uk www.yourvirtualorganiser.co.uk 1. Purpose of my Here s How Guides. The aim of each

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

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

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

Ergonomic Workplace Evaluation ISE 210, Human Factors and Ergonomics San Jose State University Fall 2003

Ergonomic Workplace Evaluation ISE 210, Human Factors and Ergonomics San Jose State University Fall 2003 Ergonomic Workplace Evaluation ISE 210, Human Factors and Ergonomics San Jose State University Fall 2003 Robert Murphy Table of Contents Introduction... 2 Task... 2 Equipment... 4 Workers... 5 Observations

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

Beware! your mouse can bite your hand!

Beware! your mouse can bite your hand! Beware! your mouse can bite your hand! Pradnya R. Malandkar K. Munshi When a typical form of work is extensively performed repeatedly over a large time span (years) it causes R.S.I. (Repetitive Stress

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

Repetitive strain injury (RSI) in the workplace

Repetitive strain injury (RSI) in the workplace AbilityNet Factsheet September 2015 Repetitive strain injury (RSI) in the workplace This factsheet looks at repetitive strain injury (RSI) the term most often used to describe the pain felt in muscles,

More information

Range of Motion. A guide for you after spinal cord injury. Spinal Cord Injury Rehabilitation Program

Range of Motion. A guide for you after spinal cord injury. Spinal Cord Injury Rehabilitation Program Range of Motion A guide for you after spinal cord injury Spinal Cord Injury Rehabilitation Program This booklet has been written by the health care providers who provide care to people who have a spinal

More information

Fact sheet Exercises for older adults undergoing rehabilitation

Fact sheet Exercises for older adults undergoing rehabilitation Fact sheet Exercises for older adults undergoing rehabilitation Flexibility refers to the amount of movement possible around a joint and is necessary for normal activities of daily living such as stretching,

More information

Lean-Ergonomic methods to reduce workers compensation costs (Part 2 of 2) Cumulative trauma disorders can be classified as: What is CTD?

Lean-Ergonomic methods to reduce workers compensation costs (Part 2 of 2) Cumulative trauma disorders can be classified as: What is CTD? #425 Lean-ergonomic methods to reduce workers compensation costs, Part 2 of 2 Lean-Ergonomic methods to reduce workers compensation costs (Part 2 of 2) Govid Bharwani, Ph.D, Biomedical Engineering Thursday,

More information

Injury Prevention in the Library Workplace

Injury Prevention in the Library Workplace Injury Prevention in the Library Workplace Why the human body and libraries don t mix and what to do about it Ryan O Connor Accredited Exercise Physiologist (AEP) BSc Ex. & Sports Science ESSAM Objectives

More information

Equipment loan arrangements and loan form

Equipment loan arrangements and loan form Safety and Health Services Equipment loan arrangements and loan form Document control information Published document name: Work-equip-loan-gn Date issued: February 2016 Version: 4.1 Previous review dates:

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

CUMMULATIVE DISORDERS OF UPPER EXTIMITY DR HABIBOLLAHI

CUMMULATIVE DISORDERS OF UPPER EXTIMITY DR HABIBOLLAHI CUMMULATIVE DISORDERS OF UPPER EXTIMITY DR HABIBOLLAHI Definition Musculoskeletal disorder (MSD) is an injury or disorder of the muscles, nerves, tendons, joints, cartilage,ligament and spinal discs. It

More information

Body Mechanics for Mammography Technologists

Body Mechanics for Mammography Technologists Body Mechanics for Mammography Technologists Diane Rinella RT(R)(M)(BD)RDMS(BR)CDT Objectives Recognize causes and risk factors for Musculoskeletal Disorders (MSDs) for mammography technologists Understand

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

he American Physical Therapy Association would like to share a secret with you. It can help you do more with less effort breathe easier feel great.

he American Physical Therapy Association would like to share a secret with you. It can help you do more with less effort breathe easier feel great. The Secret... T he American Physical Therapy Association would like to share a secret with you. It can help you do more with less effort breathe easier feel great. The secret is about good posture, which

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

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

Schoolbags. How heavy is too heavy? ** No one should carry more than 25 lb. Weight (lb.) 60 5 60-75 10 100 15 125 18 150 20 200 or more 25**

Schoolbags. How heavy is too heavy? ** No one should carry more than 25 lb. Weight (lb.) 60 5 60-75 10 100 15 125 18 150 20 200 or more 25** Schoolbags How heavy is too heavy? Person s Weight (lb.) Maximum Backpack Weight (lb.) 60 5 60-75 10 100 15 125 18 150 20 200 or more 25** ** No one should carry more than 25 lb. Ergonomics for Schoolchildren

More information

TIPS and EXERCISES for your knee stiffness. and pain

TIPS and EXERCISES for your knee stiffness. and pain TIPS and EXERCISES for your knee stiffness and pain KNEE EXERCISES Range of motion exercise 3 Knee bending exercises 3 Knee straightening exercises 5 STRENGTHENING EXERCISES 6 AEROBIC EXERCISE 10 ADDITIONAL

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

[Project name] Standard Operating Procedures. Body Mechanics

[Project name] Standard Operating Procedures. Body Mechanics [Project name] Standard Operating Procedures Body Mechanics PURPOSE. The purpose of this SOP is to provide information to minimize staff injuries with the focus on back injuries resulting from improper

More information

Work Health & Safety Computer User Guide & Self Assessment Checklist

Work Health & Safety Computer User Guide & Self Assessment Checklist Work Health & Safety Computer User Guide & Self Assessment Checklist TABLE OF CONTENTS Introduction Causes of computer related injuries Ergonomics Preventing workplace injuries Computer self assessment

More information

A SURVIVAL GUIDE TO COMPUTER WORKSTATIONS

A SURVIVAL GUIDE TO COMPUTER WORKSTATIONS A SURVIVAL GUIDE TO COMPUTER WORKSTATIONS Published By: The Office of Environmental Health and Safety INTRODUCTION Since the early 1980's computer workstations have become an integral part of America's

More information

Ergonomics Monitor Training Manual

Ergonomics Monitor Training Manual Table of contents I. Introduction Ergonomics Monitor Training Manual II. Definition of Common Injuries Common Hand & Wrist Injuries Common Neck & Back Injuries Common Shoulder & Elbow Injuries III. Ergonomics

More information

Repetitive strain injury (RSI) in the workplace

Repetitive strain injury (RSI) in the workplace AbilityNet Factsheet March 2015 Repetitive strain injury (RSI) in the workplace This factsheet looks at repetitive strain injury (RSI) the term most often used to describe the pain felt in muscles, nerves

More information

Work & Pregnancy Do Mix...

Work & Pregnancy Do Mix... Work & Pregnancy Do Mix... www.beststart.org PREGNANT AND WORKING Most women continue to work during their pregnancy, whether they work from home, or travel to a workplace. If you are pregnant or planning

More information

Welcome to the safe@work Office and Business Module.

Welcome to the safe@work Office and Business Module. Welcome to the safe@work Office and Business Module. Have you read the General Module, completed the test and printed your safe@work General Award of Attainment? The Office and Business Module should be

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

The ergonomics of tablet use in business applications

The ergonomics of tablet use in business applications The ergonomics of tablet use in business applications An Ergonomic Solutions white paper by Melanie Swann MSc(Hons), Grad IOSH For more information and contact details, please go to ergonomic-solutions.net

More information

WSN ERGONOMIC SAFETY TALK #3

WSN ERGONOMIC SAFETY TALK #3 What is a safety talk? This safety talk is one of a series of brief meetings held on regular basis with workers and their supervisors to discuss problems and concerns about health and safety. All safety

More information

A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and

A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and competition. A warm-up is designed to prepare an athlete

More information

How to Get and Keep a Healthy Back. Amy Eisenson, B.S. Exercise Physiologist

How to Get and Keep a Healthy Back. Amy Eisenson, B.S. Exercise Physiologist How to Get and Keep a Healthy Back Amy Eisenson, B.S. Exercise Physiologist Lesson Objectives Statistics of Back Pain Anatomy of the Spine Causes of Back Pain Four Work Factors Core Muscles Connection

More information

LABORATORY ERGONOMICS. PRESENTED BY: GINGER EDGECOMBE DORSEY, Ph.D. APHIS ERGONOMICS PROGRAM MANAGER

LABORATORY ERGONOMICS. PRESENTED BY: GINGER EDGECOMBE DORSEY, Ph.D. APHIS ERGONOMICS PROGRAM MANAGER LABORATORY ERGONOMICS PRESENTED BY: GINGER EDGECOMBE DORSEY, Ph.D. APHIS ERGONOMICS PROGRAM MANAGER Ergonomics Definition: Fitting the job to the worker. Goals: Work in neutral postures (i.e. the position

More information

Ergonomics and Repetitive Strain Injury

Ergonomics and Repetitive Strain Injury Ergonomics and Repetitive Strain Injury Desk Research conducted by StrategyOne for Microsoft April 2008 Ergonomics and Repetitive Strain Injury What is RSI? Repetitive Strain Injury, commonly known as

More information

HealthStream Regulatory Script

HealthStream Regulatory Script HealthStream Regulatory Script Back Safety Version: May 2007 Lesson 1: Introduction Lesson 2: Back Injury Lesson 3: Spinal Anatomy and Physiology Lesson 4: Safe Operation of the Spine Lesson 5: Preventive

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

Evaluating your computer workstation

Evaluating your computer workstation Evaluating your computer workstation How to make it work for you Oregon OSHA About this document Evaluating your computer workstation is an Oregon OSHA Standards and Technical Resources publication. Reprinting,

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

Range of Motion Exercises

Range of Motion Exercises Range of Motion Exercises Range of motion (ROM) exercises are done to preserve flexibility and mobility of the joints on which they are performed. These exercises reduce stiffness and will prevent or at

More information

Care and Handling of Your VAIO Computer

Care and Handling of Your VAIO Computer Care and Handling of Your VAIO Computer Proper Handling Use your computer on a clean dry, stable surface. Use only specified peripheral equipment and interface cables or you may experience problems. When

More information

Avoid The Dreaded Back Injury by Proper Lifting Techniques

Avoid The Dreaded Back Injury by Proper Lifting Techniques Avoid The Dreaded Back Injury by Proper Lifting Techniques If you ve ever strained your back while lifting something, you ll know the importance of lifting safely. Agenda Introduction About the Back The

More information

COMMON OVERUSE INJURIES ATTRIBUTED TO CYCLING, AND WAYS TO MINIMIZE THESE INJURIES

COMMON OVERUSE INJURIES ATTRIBUTED TO CYCLING, AND WAYS TO MINIMIZE THESE INJURIES COMMON OVERUSE INJURIES ATTRIBUTED TO CYCLING, AND WAYS TO MINIMIZE THESE INJURIES Listed are a few of the most common overuse injuries associated with cycling long distances. 1. Cervical and upper back

More information

Workplace Ergonomics Reference Guide 2 nd Edition

Workplace Ergonomics Reference Guide 2 nd Edition Workplace Ergonomics Reference Guide 2 nd Edition A Publication of the Computer/Electronic Accommodations Program Table of Contents Table of Contents... i Introduction... 1 What is Ergonomics?... 2 Workstation

More information

Passive Range of Motion Exercises

Passive Range of Motion Exercises Exercise and ALS The physical or occupational therapist will make recommendations for exercise based upon each patient s specific needs and abilities. Strengthening exercises are not generally recommended

More information

Office Ergonomics. Practical solutions for a safer workplace. Prepared by WISHA Services Division Washington State Department of Labor and Industries

Office Ergonomics. Practical solutions for a safer workplace. Prepared by WISHA Services Division Washington State Department of Labor and Industries Office Ergonomics Practical solutions for a safer workplace Prepared by WISHA Services Division Washington State Department of Labor and Industries F417-133-000 [02/2002] Preface Notice The recommendations

More information

Schiffert Health Center www.healthcenter.vt.edu. Neck Pain (Cervical Strain) COMMON CAUSES: QUICK TREATMENT : NECK PAIN TREATING NECK PAIN:

Schiffert Health Center www.healthcenter.vt.edu. Neck Pain (Cervical Strain) COMMON CAUSES: QUICK TREATMENT : NECK PAIN TREATING NECK PAIN: Schiffert Health Center www.healthcenter.vt.edu Patient Information: Neck Pain (Cervical Strain) COMMON CAUSES: Neck pain may be triggered by a specific event, such a sport injury or motor vehicle accident.

More information

Display screen equipment (DSE) workstation checklist

Display screen equipment (DSE) workstation checklist Display screen equipment (DSE) workstation checklist Workstation location and number (if applicable):... User:... Checklist completed by:... Assessment checked by:... Any further action needed: / This

More information

Why Back Safety is Important

Why Back Safety is Important Back Safety Why Back Safety is Important Back injuries are considered by OSHA (the Occupational Safety and Health Administration) as the nation's #1 workplace safety problem. Back Injuries are often: Very

More information

WEEKLY SAFETY MEETING All Euramax Subsidiaries BACK SAFETY / PROPER LIFTING. Safety Meeting Contents. Meeting Notice. Leaders Guide.

WEEKLY SAFETY MEETING All Euramax Subsidiaries BACK SAFETY / PROPER LIFTING. Safety Meeting Contents. Meeting Notice. Leaders Guide. Safety Meeting Contents Meeting Notice Employee Handout Employee Quiz Meeting Sign-In Sheet Employee Puzzle PRIOR TO THE WEEKLY MEETING: - Post the meeting notice by the timeclock - Read through the and

More information

Repetitive Strain Injuries (RSI / ASTD)

Repetitive Strain Injuries (RSI / ASTD) Repetitive Strain Injuries (RSI / ASTD) This information should not be distributed to the employer. This information is an overview of the principles derived from the current jurisprudence. Each case is

More information

Patient handling techniques to prevent MSDs in health care

Patient handling techniques to prevent MSDs in health care 28 Introduction Patient handling techniques Work-related musculoskeletal disorders (MSDs) are a serious problem among hospital personnel, and in particular the nursing staff. Of primary concern are back

More information

Exercises for older people

Exercises for older people Exercise for older people Exercises for older people Sitting Getting started If you ve not done much physical activity for a while, you may want to get the all-clear from a GP before starting. For the

More information

HealthandSafetyOntario.ca. Hazards. Introduction. Legislation

HealthandSafetyOntario.ca. Hazards. Introduction. Legislation Manual Materials handling Introduction Manual materials handling operations are carried out in most workplaces. Each handling task poses unique demands on the worker. However, workplaces can help workers

More information

Rehabilitation after shoulder dislocation

Rehabilitation after shoulder dislocation Physiotherapy Department Rehabilitation after shoulder dislocation Information for patients This information leaflet gives you advice on rehabilitation after your shoulder dislocation. It is not a substitute

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

Functional rehab after breast reconstruction surgery

Functional rehab after breast reconstruction surgery Functional rehab after breast reconstruction surgery UHN A guide for women who had DIEP, latissimus dorsi with a tissue expander or implant, or two-stage implant based breast reconstruction surgery Read

More information

Psoas Syndrome. The pain is worse from continued standing and from twisting at the waist without moving the feet.

Psoas Syndrome. The pain is worse from continued standing and from twisting at the waist without moving the feet. Psoas Syndrome The iliopsoas muscle is a major body mover but seldom considered as a source of pain. Chronic lower back pain involving the hips, legs, or thoracic regions can often be traced to an iliopsoas

More information

Labour Protect Your Back!

Labour Protect Your Back! Building Fair and Productive Workplaces Labour Protect Your Back! LT-006-07-07 Also available: Protect Your Lungs! / Protégez vos poumons! LT-168-10-05 Protect Your Skin! / Protégez votre peau! LT-158-09-05

More information

Back Safety and Lifting

Back Safety and Lifting Back Safety and Lifting Structure of the Back: Spine The spine is the part of the back that supports the trunk and head. It protects the spinal cord as well as giving flexibility to the body. Vertebrae

More information

Cervical Exercise: How important is it? What can be done? The Backbone of Spine Treatment. North American Spine Society Public Education Series

Cervical Exercise: How important is it? What can be done? The Backbone of Spine Treatment. North American Spine Society Public Education Series Cervical Exercise: The Backbone of Spine Treatment How important is it? What can be done? North American Spine Society Public Education Series Important: If you have had an accident that started your neck

More information

LIFTING AND BACK SAFETY TRAINING LESSON PLAN

LIFTING AND BACK SAFETY TRAINING LESSON PLAN LIFTING AND BACK SAFETY TRAINING LESSON PLAN Topic: Back Safety and Proper Lifting Techniques This presentation is designed to assist trainers conducting Lifting and Back Safety training for workers. Back

More information