OFFICE ERGONOMICS

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OFFICE ERGONOMICS
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Computer Workstations

• During computer work, we tend to maintain the
  same posture and perform highly repetitive tasks,
  like typing or using a mouse, for extended
  periods of time.

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Computer Workstations

• Performing computer tasks for several
  uninterrupted hours can cause localized muscle
  fatigue, wear and tear, and possible injury.

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Computer Workstations

• Therefore it is important to

• Set up workstations properly.
• Control environmental and other factors to the
  best of your ability.
• Provide variation in your tasks.
• Allow overused muscles time to recover .
• Be conscious of good body posture.
• Recognize signs and symptoms of muscle stress and
  strain.

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Proper Set-up

• When it comes to computer workstations, the same
  set up will not work for everyone.

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Proper Set-up

• However there are basic guidelines to consider
  when setting up a computer workstation or
  performing computerized tasks.

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Proper Set-up

• Ergonomic Guidelines

• The top of the computer monitor should be
  positioned at or just below eye level.

• Your head and neck should be balanced and
  in-line with your torso.

• Keep your shoulders relaxed.

• Elbows should be kept close to the body and
  supported. Elbows should be bent between 90 and
  120 degrees.

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Proper Set-up

• Ergonomic Guidelines

• Your wrists and hands should be in-line with
  your forearms and roughly parallel to the floor.

• Thighs and hips should be supported by a
  well-designed seat and generally parallel to the
  floor.

• Make sure your chair supports your lower back.

• There should be adequate room for your keyboard
  and mouse.

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Proper Set-up

• Ergonomic Guidelines

• Adjust your chair so your feet are flat on the
  ground or flat on a foot rest.

• Your knees should be about the same height as
  your hips with feet slightly in front of them on
  the floor.

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Environmental Other Factors

• Lighting and Glare

• Keep bright lights out of your field of vision.
• Lights should not flicker.
• Monitors should be turned 90 degrees from light
  sources such as windows. Use shades or blinds to
  dampen outside light.
• Indirect lighting is preferable, but it should
  not overpower the brightness of the screen.
• Tilt the screen as appropriate to avoid glare
  from overhead sources.

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Other Factors

• Space

You should have enough space to adopt various
comfortable positions. While privacy may be
important, you should be able to easily shift
your focus to a distant object. Keep the most
frequently used items within easy reach.
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Other Factors

• Work Surfaces

Medium and light-colored surfaces may help avoid
excessive contrast with printed materials. A
non-shiny surface is recommended to help in
reducing glare.
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Other Factors

• Work Surfaces

Use of a copy holder-instead of resting copy on
the table top-helps eliminate strain and
discomfort by keeping the copy close to the
monitor and at the same height and distance from
the user's face as the screen.
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Other Factors

• Work Surfaces

Table edges and wrist rests should be smoothed
and rounded to avoid discomfort on your hands,
arms, and wrists when they come into contact with
these items.
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Other Factors

• Telephone Use

Using a telephone while on the computer can lead
to muscle strain. Try not to balance the phone
between your ear and shoulder while typing on the
keyboard. This position will eventually cause
discomfort.
If you find that you must use the phone and the
keyboard simultaneously at frequent intervals,
consider using a hands free head set to relieve
the strain.
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Job Variation

• Alternate tasks whenever possible, mixing
  non-computer-related tasks into the workday. This
  encourages body movement and the use of different
  muscle groups.

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Muscle Recovery

• Take short breaks from computer work . Do some
  relaxation or stretching exercises or talk with
  someone about topics unrelated to work. Give your
  body and mind a rest.

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Muscle Recovery

• Massage your hands several times a day with
  lotion. The massage will improve circulation.
  Since you can't touch a keyboard until the lotion
  is absorbed, it also forces you to take a break.

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Muscle Recovery

• Massage the muscles in your neck working your
  way down from the skull to the shoulders,
  applying more force to the larger muscles as you
  go down.

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Muscle Recovery

• Remember to blink! A normal blink rate is once
  every five seconds. Give your eyes a rest before
  they tire close them for a few seconds. Choose
  a distant focal point and frequently refocus from
  the monitor to that object (about every 10
  minutes)

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Muscle Recovery

• Get a soft foam ball, hold it in your hand, and
  with your palm turned up gently squeeze ten to
  fifteen times. Do this several times a day with
  each hand. As with any exercise, do not do this
  if it hurts.

Periodically drop your hands to your sides and
shake them gently as though you were trying to
shake off drops of water. This helps restore
circulation and reduce carpal tunnel compression.

Stretch your fingers apart, trying to make your
hand as big as possible. Hold the stretch for a
few seconds, then curl your fingers inward
without clenching. Keep your fingers curled for
a few seconds before repeating.
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Muscle Recovery

• Oxygen is good stuff--breathe more. Yawning
  regularly (a relax action when the body needs
  more oxygen) is a good way to provide more air to
  the brain and help calm you.

Drink plenty of water regularly during the day.
Experts recommend six to eight glasses of water
daily. Juice and soda are not substitutes for
pure water, which makes up approximately 65 of
our bodies.
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Signs and Symptoms

• Although the following symptoms may not
  necessarily lead to injury it is important to
  take note of them and adjust your workstation and
  work habits accordingly.

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Signs and Symptoms

• Numbness or a burning sensation in the hand
• Reduced grip strength in the hand
• Swelling or stiffness in the joints
• Pain in wrists, forearms, elbows, neck, or back
• Reduced range of motion in the shoulder, neck, or
  back
• Dry, itchy, or sore eyes
• Blurred or double vision
• Aching or tingling
• Cramping
• Weakness

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Remember.

• When it comes to repetitive strain injuries the
  best offense is a good defense so

Set up your workstation appropriately and
alternate computer tasks with non-computer tasks.
Give your muscles a break and let them recover
from time to time during the day.
Watch your posture
When in doubt, ask. EHS is available for
workstation audits.