COMPUTER ERGONOMICS

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COMPUTER ERGONOMICS

• Prepared by Regina Occupational Therapy

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• Suzanne Lendvoy and James Fong
• Occupational Therapists for over 30 years total
• over 1000 ergonomic evaluations
• ergonomic courses
• research, new products

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PRESENTATION OBJECTIVES

• Understand the definition of ergonomics
• Understand Primary Causes of Repetitive Strain
  Injuries (RSIs).
• Understand ways to prevent RSIs
• Learn about computer workstation accessories to
  reduce computer work stress
• Basic exercises

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DEFINITION

• ERGONOMICS is the design of tools, equipment,
  work stations and tasks to fit the job to the
  worker--NOT the worker to the job

• Layout / type of controls displays
• Process (heights, reaches, weights)
• Lighting

• ERGONOMICS is a way to work smarter--not harder

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WHY CARE ABOUT ERGONOMICS?

• Its legislated as per SK OHS.
• Improves employee performance, employer/employee
  relations
• Helps to match worker capabilities with job
  demands
• Better for our overall health and well-being
• Saves money! (employer, health care costs,
  over the counter remedies, massages, etc.)

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PARTS OF AN ERGONOMIC PROGRAM

• Identify desired outcomes
• Consider the office as a system and seek
  involvement at various levels of organization
• Identify worker characteristics and seek worker
  participation
• Understand job demands, job design

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PARTS OF AN ERGONOMIC PROGRAM (contd)

• Plan/consider office layout, especially when
  starting or renovating
• Plan/consider office environment (lighting, air
  quality)
• Design individual workstations, equipment, layout
• Review the design
• Provide education and training

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WHY WORRY ?

• 2.3 million Canadians have a repetitive strain
  injury that is serious enough to limit their
  normal activities (Stats Canada)

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REPETITIVE STRAIN INJURY RISK FACTORS

• Primary causes

• Awkward postures
• Sustained positioning
• Repetitive movements
• Mechanical loads/compression
• Force
• Temperature
• Vibration

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Early Warning Signs of Possible Ergonomic
Problems

• Swelling, redness, warmth
• Stiffness /or decreased range of motion
• Numbness tingling
• Discomfort
• Burning sensation
• Irritation
• Insomnia

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Other Possible Signs

• Persistent discomfort, fatigue or pain that
  appears suddenly or gradually
• Occasional catching or snapping with movement
• Loss of grip strength
• Headaches
• Eyestrain (burning, blurry or watery eyes)
• Symptoms can occur during or after work

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Background

• Anatomy and Physiology

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Anatomy - the Spine

• 3 natural curves.
• Seated posture puts lots of strain on your body!
• Exaggerated curves are bad.
• Discs need movement to maintain their nutrition

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Anatomy - Muscles Tendons
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The Carpal Tunnel

• Left wrist showing the carpal tunnel
• The carpal tunnel is a passage for tendons and
  the median nerve
• Problems occur when there is compression on the
  nerve

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CARPAL TUNNEL SYNDROME

• Occurs with repetitive motion of hands
  wrists--especially with high force levels and
  vibration
• Symptoms can include numbness and pain in the
  hand/wrist, loss of coordination and grip
  strength
• A good posture and support can help most computer
  users avoid problems

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EYES/VISION
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The Muscles of the Eyes

• Fatigue can occur especially if you focus at the
  same distance for long periods
• Aging effects the elasticity of the lens
• May need to consider special glasses if you need
  bi/tri-focals

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REDUCING THE RISKS
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RSI RISK CONTROL POSTURE/POSITIONING

• NEUTRAL COMFORTABLE
• Forearms and thighs parallel to the ground
• Wrists straight
• Shoulders relaxed with elbows close to body
• Hips, knees at approx 90-100 degrees
• Avoid the phone between the head and shoulder

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Easy Reach

• Items to think about moving into the easy reach
  zone...
• Keyboard
• Mouse
• Telephone
• Calculator

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RSI RISK CONTROL REPETITION

• Eliminate unnecessary tasks / movements by
  redesigning procedures and workstations
• Take short, frequent breaks
• - every 30 to 60 minutes
• - 303030 guideline 30 minutes computer,
  30 second break, look 30 feet away
• Alternate tasks and processes to use different
  muscle groups

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RSI RISK CONTROL Compression Pressure

• Avoid resting wrists on hard edges, or on wrist
  rest when typing
• Avoid banging your knees on desk or objects
  underneath the desk

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RSI RISK CONTROL - Excessive Forces

• Avoid keying as if your keyboard is an old manual
  typewriter
• Dont use your hand like a hammer
• If you have to move books, large files, supplies,
  etc. try to get help or use a dolley or cart

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LIGHTING

• Areas that are not lit adequately, or are lit too
  much, can cause headache, strain, and fatigue.
• Color plays a big role in eye fatigue.
• Use adjustable task lighting for tasks that
  require greater illumination.
• Avoid direct glare from lights or windows -
  adjust your lighting appropriately.
• Take visual breaks every 30 minutes.
• Get regular eye examslet your eye doc know if
  you are working at a computer!

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Ergonomics Hit List

• Turtleneck
• Slumped posture
• Elbows out
• Reach out of easy reach zone
• Death Grip on the mouse
• Mouse different height than keyboard

• Shoulder(s) too high/low
• Twisting of neck or back
• Wrists outside of neutral position
• Squinted eyes

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ERGONOMIC EQUIPMENT
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CHAIRS

• Adjustable back height, tilt, seat height,
  armrests
• Chair on left NOT ergonomically designed

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CHAIRS

• Some adjustments to check out
• Seat height, depth, angle/tilt,
• Back height and angle/tilt,
• Lumbar support,
• Arm rest height, tilt and width
• Swivel.
• Another pair of eyes
• Cushions and Rolls
• Practice right now!

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POINTING DEVICES

• More important than the type of device is the
  mouse position - MUST be at similar height to the
  keyboard.
• Track-balls (50-150)
• Scrolling Mouse
• Touch pad (100-150)
• Roller Bar Mousing Station (250)

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WRIST RESTS

• Usage Guidelines
• Buy rest that is even with top of keyboard
• Material should be medium-soft -- AVOID hard
  plastic types
• DONT leave wrists on rest...which compresses
  carpal tunnel. Palm rest instead.
• Changing typing habits more critical than wrist
  support
• MOST APPROPRIATELY USED TO REST HANDS DURING
  PAUSE IN TYPING
• LEARN TO TYPE CORRECTLY WITH FLOATING WRISTS !!!

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WRIST POSITION
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OTHER PC ACCESSORIES

• Height-adjustable articulating keyboard tray
• Mouse stage
• Copy holders or platforms
• Alternative keyboards
• Footrests
• Task lighting
• PDA

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MONITORS

• Flat screen anecdotal evidence indicates that
  they are better than traditional monitors
• Appropriate height and viewing distance are vital
  to proper workstation set up (top of monitor
  slightly below eye level).
• Laptop computers screen, mouse and keyboard
  issues

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ALMOST IDEAL COMPUTER WORKSTATION

• Desk units to position monitor directly in front
  of employee
• Monitor height allows person to look approx 30
  degrees below horizontal line
• Fully adjustable ergonomic chair
• Keyboard tray with wrist support
• Appropriate keyboard to facilitate neutral wrist
  angle
• Document holder to minimize head / eye neck
  movements (wrong position)
• Foot rest if needed
• Organization of primary materials within workers
  reach.
• Appropriate pointing device

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ANOTHER WORKSTATION

• Use of external keyboard and mouse for notebook
  computer
• Monitor position is directly in front of employee
• Monitor height allows person to look approx 30
  degrees below horizontal line (but only for main
  computer. Notebook computer should be raised.)
• Adjustable ergonomic chair
• Keyboard on tray at appropriate height
• Neat and organized

• Light OK for cloudy days, but probably not for
  sunny days, or on bright winter days (should
  close blinds as needed)

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GENERAL HEALTH

• Diet (see Canada Food Guide)
• Weight
• Stress
• Exercise
• Lifestyle

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Your Health Safety Requires Stretching/Exercise
Breaks!

• Various types
• Aerobic exercise
• Strengthening and flexibility exercises
• Micro breaks
• Micro Breaks short breaks to relax, restore,
  re-nourish, gently stretch.

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EXERCISES

• Bend wrist up and down
• Squeeze/open hands
• Squeeze/open eyes
• Pull shoulder blades together
• Stand up and stretch back
• Neck side bends
• Sit up straight!

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ERGONOMICS SUMMARY

• Good ergonomic design of tools, processes and
  furniture DOES improve personnel comfort, health,
  morale, and productivity.
• Individual effort as part of a team is the
  greatest means of identifying / improving
  workplace ergonomic issues.
• Its critical to seek prompt medical aid for
  symptoms of ergonomic stress / RSIs

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ERGONOMIC RESOURCES

• Canadian Standards Association Guideline on
• Office Ergonomics
• SK Labour Code of Practice for Video Display
  Terminals
• www.ccohs.ca (Canadian Centre for OHS)
• www.osha.gov (US OHS)
• www.usyd.edu.au/ohs/ohs_manual/ergonomics/posture_
  checklist.pdf (U of Sydney)
• www.ab.ca/pdfs/ergobk.pdf (AB WCB)
• www.ergocanada.com (supplier)

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Questions ??

• Telephone [phone]
• Email Suzanne Lendvoy srlendvoy_at_sasktel.net
• James Fong
  jfong_at_accesscomm.ca
• prepared by Regina Occupational Therapy
• 2007