Office Ergonomics: Adjusting Your Workstation To Fit Your Body

Office Ergonomics
Adjusting Your Workstation to Fit Your Body
What is Ergonomics?
ERGO=work
NOMICS= rules or laws
Ergonomics literally means the laws of work
What is Ergonomics?
OSHA defines ergonomics as

the science of designing the job to fit the worker, instead of forcing the worker to fit the job.
What is Ergonomics?
Ideally, ergonomics:

Makes the job safer by preventing injury and illness Makes the job easier by adjusting the job to the worker Makes the job more pleasant by reducing physical and mental stress Saves money $$$
Ergonomic Factors
Two Categories of Ergonomic Factors

1. 2.
Environmental Physical
Environmental Factors
Environmental factors may affect:

Hearing Vision General comfort and health
Some examples of ergonomic environmental problems are:
Sick Building Syndrome Excessive noise Improper lighting Temperature extremes
What are some of the environmental factors that might effect your work area?
Physical Stressors
Physical
stressors place pressure or stress on parts of the body:

Joints, muscles, nerves, tendons, bones
Sometimes
these injuries are referred to as Cumulative Trauma Disorders (CTDs) or Repetitive Strain Injuries (RSIs)
Cumulative Trauma Disorders (CTDs)
Cumulative = occurring gradually over a period of weeks, months, or years

Trauma = bodily injury to nerves, tissues, tendons, or joints Disorders = physical ailments or abnormal conditions
Cumulative Trauma Disorders
Examples of Cumulative Trauma Disorders include:

Carpal
Tunnel Syndrome Epicondylitis Tenosynovitis Bursitis
Risk Factors
The main risk factors for office-related CTDs are: Repetition Awkward positions or posture Excessive pressure or force Another risk factor for CTDs would be: Vibration
Risk Factors: Repetition
The majority of CTDs are caused by repetitive motions that would not result in injury if only performed once. Thousands of keystrokes typing Hours of filing, day after day Stamping dozens of papers Frequent lifting Repeated motions with computer mouse
Risk Factors: Awkward Positions
Leaning forward at your desk
Typing with wrists at an odd angle

Raising shoulders while typing
Reaching to use mouse

Twisting neck to look at monitor or phone Lifting objects from below waist or above shoulders
Risk Factors: Excessive Force
Typing with too much force or pounding the keys

Stamping
Lifting heavy boxes of paper or carrying office equipment Using improper grip
But the good news is....

There are simple ways to help yourself!
Prevention Strategies
The elbows should be at a comfortable angle while "hanging" at the sides from the shoulders. The shoulders should remain relaxed in a lowered position while typing.
Avoid leaning forward at your desk
Maintain natural s curve of your spine
Support lower back

Keep feet supported on floor or use a foot rest
Avoid typing with wrists at an odd angles
keep them in the neutral position, not bent up or down, or side-to-side
The keyboard should be slightly lower than normal desk height.

If
it is not low enough, try raising your chair height. Prevent your legs from dangling by using a footrest.
Keep "home row" of keys at elbow level. Adjust your chair!
Do not pound the keys. Use a light touch. Use two hands to perform double key operations like Ctrl-C or Alt-F instead of twisting one hand to do it. Position frequently used equipment so that you dont have to reach for it.
Place monitor in front of you, not off at an angle.

Take lots of breaks to stretch and relax. Hold the mouse lightly.
Keep your hands and arms warm.
Pay attention to the signals your body provides you. If your neck hurts at work, examine your body position to try to figure out what might be causing the soreness. Are you holding your neck at an awkward angle while you type or talk on the phone?
If you are experiencing symptoms of CTDs

Tingling or numbness in the hands or fingers Pain in fingers, hands wrists, or even shooting up into the arms or forearms Loss of strength or coordination in the hands Numbness or discomfort in the hands that wakes you up at night....
SEE A DOCTOR!
But What About Headaches?
Many office-related headaches are caused by eyestrain.
Dry eyes Monitor glare Tired/strained eye muscles
Eyestrain
Position monitor at a comfortable distance Avoid glare Adjust VDT brightness and contrast Keep screen clear of dust Look up and away every few minutes or so!
Ergonomic Products
There are a variety of ergonomic products available on the market, including:

Keyboards Wrist rests Mouse pads Chairs Adjustable desks Glare screens
Additional Information...
OSU EHSs Internet Web Site for Ergonomics:
http://www.pp.okstate.edu/ehs/ergonomics.htm

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Office Ergonomics

Adjusting Your Workstation to Fit Your Body

NOMICS= rules or laws

Ergonomics literally means the laws of work

OSHA defines ergonomics as

Two Categories of Ergonomic Factors

Environmental factors may affect:

Hearing Vision General comfort and health

Some examples of ergonomic environmental problems are:

Sick Building Syndrome Excessive noise Improper lighting Temperature extremes

stressors place pressure or stress on parts of the body:

Cumulative Trauma Disorders (CTDs)

Cumulative = occurring gradually over a period of weeks, months, or years

Cumulative Trauma Disorders

Examples of Cumulative Trauma Disorders include:

Tunnel Syndrome Epicondylitis Tenosynovitis Bursitis

Risk Factors: Repetition

Risk Factors: Awkward Positions

Leaning forward at your desk

Typing with wrists at an odd angle

Reaching to use mouse

Risk Factors: Excessive Force

Typing with too much force or pounding the keys

But the good news is....

Avoid leaning forward at your desk

Maintain natural s curve of your spine

Support lower back

Avoid typing with wrists at an odd angles

keep them in the neutral position, not bent up or down, or side-to-side

The keyboard should be slightly lower than normal desk height.

Keep "home row" of keys at elbow level. Adjust your chair!

Place monitor in front of you, not off at an angle.

Keep your hands and arms warm.

If you are experiencing symptoms of CTDs

But What About Headaches?

Many office-related headaches are caused by eyestrain.

Dry eyes Monitor glare Tired/strained eye muscles

There are a variety of ergonomic products available on the market, including:

OSU EHSs Internet Web Site for Ergonomics:

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