Lec 1

Ergonomics
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, good ergonomic conditions:
- Make the job safer by preventing injury
and illness
- Make the job easier by adjusting the job to
the worker
- Make the job more pleasant by reducing
physical and mental stress
- Save money $$$
Ergonomic Factors
 Two Categories of Ergonomic Factors
to be considered
- Environmental conditions – your physical
surroundings
- Physical stressors – how your body
reacts to work practices
Environmental Factors
 Environmental factors may affect:

- Hearing
- Vision
- Dim lighting or glares from windows
- General comfort and health
- Hard seats or cramped spaces
Environmental Factors
 Causes of these problems are:
- Excessive noise
- Improper lighting
- Temperature extremes
- Sick Building Syndrome
Physical Stressors
 Physical stressors place pressure or stress on
parts of the body:
- Joints, muscles, nerves, tendons, bones
 Injuries cause by physical stressors are referred to as
“Cumulative Trauma Disorders” (CTDs) or “Repetitive
Strain Injuries” (RSIs)
Cumulative Trauma Disorders
(CFDs)
 Cumulative = occurring gradually over a
period of weeks, months, or years
 Trauma = bodily injury to nerves, tissues,
tendons, or joints
 Disorders =conditions causing physical ailments
or abnormal conditions
Cumulative Trauma
Disorders
 Examples of Cumulative Trauma
Disorders include:
- Carpal Tunnel Syndrome
- Epicondylitis (tennis elbow)
- Tenosynovitis (trigger finger)
- 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
Risk Factors: Awkward
Positions
- Reaching to use mouse
- Twisting neck to look at monitor or
phone
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
 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
 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 typing with wrists at an odd
angles
- keep them in the neutral position,
not bent up or down, or
side-to-side
Neutral Wrist Position
Keyboard positioned
at elbow height and flat
- Avoid contact
stress while
typing
- Use proper
posture and
keying technique
Your arms should float
over the keyboard as if
playing the piano
 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!
Neutral Posture for Computer
Use
Position the monitor
directly in front of you
Adjust the seat
and about an arm’s
height so upper
length away. The top
arms hang
row of characters on the
vertically, close to
screen should be no
the body, elbows
higher than seated eye
bent about 90
height
degrees,
shoulders relaxed
Use a document holder and wrists
close to the monitor straight
Adjust the back

Mouse should be next to the rest to provide firm
keyboard, both at a height support to the small
equivalent to your seated elbow of the back
height
Knees comfortably bent with feet The seat pan
resting on the floor. If the chair is supports the thighs
raised so the keyboard height but does not contact
equals elbow height, use a foot the back of the
rest to encourage sitting fully back knees
on the 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 don’t 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 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?
Vision Related Work Habits
 20/20 Rule
 Blink/refocus
eyes regularly
 Keep monitor
screen clean
Regular vision
care
 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
Other Equipment
 Head sets
- Recommended when
on the phone for
extended periods of
time, receive frequent
calls.
- Important for people

who write or use the
computer while
talking on the phone.
Other Equipment
 Sit to stand workstations
- Allows for macro changes

in posture
- Minimizes fatigue or
discomfort associated with
continuous sitting or
standing
- Can be beneficial for those
with back pain
Proper Lifting
 Lifting improperly can result in
- Muscle strains
- Ligament sprains
- Vertebral disk
herniations
- Abdominal hernias
Proper Lifting
 Plan ahead
- Clear pathway to ensure safe path
- Is the load to heavy to carry by yourself?
Get help.
Proper Lifting
 Keep your feet shoulder-width apart
 Squat down – bend at knees and hips
 Keep back straight, chest out, shoulders
back
 Hold load close to body, close to center of
mass
 Use feet to change direction; DO NOT
TWIST BODY
Additional Resources …
OSHA -
http://www.osha.gov/SLTC/ergonomics/resources.ht
ml
CDC/NIOSH –
http://www.cdc.gov/niosh/topics/ergonomics/
Mayo Clinic –
http://www.mayoclinic.com/health/office-ergonomics/
MY01460

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Ergonomics

 OSHA defines ergonomics as the science of

“designing the job to fit the worker, instead of

 Environmental factors may affect:

 Another risk factor for CTDs would

There are simple ways to help

 The elbows should be at a comfortable angle

 The shoulders should remain relaxed in a

 The keyboard should be slightly lower than

Adjust the back

- If your neck hurts at work, examine your

- Are you holding your neck at an awkward

- Tingling or numbness in the hands or fingers

 Adjust VDT brightness and contrast

 Keep screen clear of dust

 Look up and away every few minutes or so!

- Important for people

 Sit to stand workstations

- Allows for macro changes

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