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 science of fitting the job to worker. The study of the relationship of a worker, job tasks, and the work environment. Ergonomics = Safe Movement Ergonomics = Smart Choices Ergonomics = Wellness
Ergonomics Is Everywhere! Home Televisions, computers, furniture, garden Automobile Controls, mirrors, seats Theatres, Stadiums, Amusement Parks Seating Work Informal or Formal it is already there!
Computer Workstation Video Display Monitor Top of the screen is eye level. Monitor is centered VDT is close enough that you do not lean forward to view screen Keyboard and Mouse Elbows are relaxed at side of body Arms hang free Elbows are between 90-100 degrees Wrists are straight Mouse next to keyboard Keyboard/mouse below elbow height Do not rest while typing float Move mouse with entire arm Document Holder Paper documents are between keyboard and monitor Chair Knees slightly lower than hips Sit on back of thighs Lumbar Support Align ears, shoulders, elbows, and hips Foot Support Feet are supported by the floor or footrest
Mobility is Everything
Smart Phones
Tablets
Smart Watches
Laptops
Combination
Technology Everywhere Information Communication Navigation Services Goods
The Big Questions How should we use these devices?
Is it the right tool?
Does It Fit?
Work Stay Connected Telecommuting Working Nationally & Globally Different Time Zones Flexible Work Schedules Documentation of Everything
Play Social Networking Daily Reading Shopping Surfing the Web Streaming Entertainment
Work + Play = Overload
The BIG Four Digital Eye Strain Postural Pain Syndrome aka Text Neck Repetitive Strain Injuries Sedentary Illness Behavior
Digital Eye Strain
What is Digital Eye Strain? The complex of eye and vision problems related to near work which are experienced during or related to computer use. -American Optometric Association
Digital Eye Strain 50% of people who use one device at a time 75% of people who use more than one device at a time 73% of 20 somethings millennials 60% use devices >5 hours per day
Digital Eye Strain Multi tasking is not just a work term anymore. At home we use multiple electronic screen devises usually after looking at a computer screen all day.
Digital Eye Strain Eyestrain Blurred near or distant vision Headache Dry or irritated eyes Neck and/or back aches Light sensitivity Double vision Sleep Problems
Causes Failure to blink Tiny ocular muscles used to focus and adjust to light levels become fatigued. New research suggests exposure to high energy blue light emitted from digital screens may damage light receptors at back of eye
Strategies to Minimize Digital Eye Strain
Minimize Fatigue 20-20-20 rule 5 minute every hour rule Reduce Glare Adjust screen brightness Adaptive Displays Adjust ambient lighting Blink at end of paragraphs and during breaks
Position Correctly Look down slightly at screen lower for bifocal lens wearers Tilt screen Move screen closer Increase font size Zoom
Maximize Eye Health Regular eye exams Computer glasses that focus on midrange distances Glare reducing lenses
Postural Pain Syndrome
AKA Text Neck
AKA Turtle Posture
Postural Pain Syndrome Headaches Neck Pain Shoulder Pain Back Pain Arm Pain Numbness / Tingling
Texting is an Epidemic
Texting & Millennials
Correct Posture Straight Line Ears Shoulders, Elbows Maintain Spinal Curves
Effects of Neck Flexion
How does poor posture affect your neck and shoulders? Looking from the side view, your shoulders should line up with your ear. Rule of thumb is if you can see your shoulders in your peripheral vision while looking straight ahead, they are resting too far forward. Poor posture is a very common cause of neck, shoulder and upper back discomfort. A forward head, rounded shoulder posture shortens the posterior neck muscles, but it over-stretches the muscles between your shoulder blades at rest and may result in postural pain syndromes.
Strategies to Minimize Postural Pain Syndrome
Smartphone Hold phone up when texting? Limit phone usage to short texts, emails, and of course talking Use voice to text as much as possible Spend more time speaking and interacting with people Stretch and Counter Movements
Tablets Many of the same postural issues as smartphones
Tablets Best Method - Use a stand. Second Best Case with a stand. Third Best - Prop up on lap with a pillow, etc. Worst Hold on lap and look down When holding use alternate hands or a case with a strap
Laptops Use a stand to raise the height of the monitor. Adjustable height ergonomic task chair
Stretching and Counter Movement
Repetitive Strain Injuries
Repetitive Strain Injuries Tendonitis Carpal Tunnel Syndrome - Most Over Diagnosed! DeQuervain s Syndrome Lateral Epicondylitis Tennis Elbow Blackberry Thumb Overuse Syndrome
Repetitive Injury Development
Phone Texting Phones were primarily designed for verbal communication and mobility not texting QWERTY Keyboard for example Highest RSI risk is when movement is limited to the thumbs only
Smart Phones Strategies Use hand free devices to eliminate static holding Limit length and frequency of texts Single finger method of texting is preferred Alternate hands Voice to text apps are great!
Tablet Too large to use thumbs so most people use a finger. Pinch grip to hold the tablet with the opposite hand.
Tablets Keyboards can increase speed and productivity but mini keyboards also produce awkward hand/wrist postures
Keyboard & Mouse The Importance of Hand & Wrist Position Neutral Position is Ideal. Increased incidence of cumulative trauma disorders is associated with awkward or nonneutral postures.
Tablets and Laptops Apply Office Ergonomic Principles
Computer Workstation Video Display Monitor Top of the screen is eye level. Monitor is centered VDT is close enough that you do not lean forward to view screen Keyboard and Mouse Elbows are relaxed at side of body Arms hang free Elbows are between 90-100 degrees Wrists are straight Mouse next to keyboard Keyboard/mouse below elbow height Do not rest while typing float Move mouse with entire arm Document Holder Paper documents are between keyboard and monitor Chair Knees slightly lower than hips Sit on back of thighs Lumbar Support Align ears, shoulders, elbows, and hips Foot Support Feet are supported by the floor or footrest
Keyboard Position Elbow height Wrists should be straight Located directly in front of user No Reaching - Elbows at side of body Do not rest wrists while typing
Alternate Keyboards
Mouse & Pointing Devices Mouse should be located directly next to the keyboard at the same height. Arms should hang free with elbow close to the side. Forearm parallel to the floor. Drive mouse from the shoulder! No Wrist Rests!
Alternate Mouse Devices
Right Tool Selection
Smartphone Verbal Communication Short Texting Music Quick Internet
Tablets Quick access to information Email Internet Readers Entertainment
Laptop Mobile Computing Desktop substitute when used with external display, keyboard, mouse, adjustable height chair and work surface.
Finally Take A Break!