What is Ergonomics?
ERGO= “work” NOMICS= “rules” or “laws”
Ergonomics literally means “the laws of work”
Ergonomics is a field of study dealing with
the comfort and safety of the human body
by adjusting tools, work stations and work
processes to fit the worker.
OSHA defines ergonomics as the science of
“designing the job to fit the worker, instead of forcing
the worker to fit the job.”
What can Ergonomics do?
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
Environmental
Physical
Environmental Factors
Environmental factors may affect :
Hearing
Vision
General comfort and health
Environmental Factors
Some examples of ergonomic environmental
problems are:
Sick Building Syndrome
Excessive noise
Improper lighting
Temperature extremes
Environmental Factors
What are some of the environmental
factors that might affect your work
area?
Physical Stressors
Physical stressors place pressure or stress
on parts of the body:
Joints, muscles, nerves, tendons, bones
These injuries are sometimes referred to as
“Cumulative Trauma Disorders”
(CTDs”) or
“Repetitive Strain Injuries”(RSIs)
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 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.
Prevention Strategies
Avoid leaning
forward at your desk
Maintain natural “s”
curve of your spine
Support lower back
Keep feet supported
on floor or foot rest
Prevention Strategies
Avoid typing with wrists at an odd angles
keep them in the neutral position, not bent up or
down, or side to side
Prevention Strategies
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!
Prevention Strategies
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.
Prevention Strategies
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.
Prevention Strategies
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?
Prevention Strategies
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
Reducing Back Pain While Sitting
Do not cross legs
2 hours of sitting requires a 5
to 10 minute standing break
Remove large wallets from
back pocket
Sit close to your work
Provide a well-designed chair
Place feet comfortably on the
floor or footrest
Computer Do's and Don'ts
DO keep body up straight. Don’t slouch.
DO type with your forearms parallel to the floor or lightly tilted downwards,
your wrists straight and your fingers relaxed. DO rest your wrists and hands
when you are not typing.
DON’T bend your wrists up or down, or twist them to the right or left.
DO let your hands float over the keyboard.
DON’T type with your pinkie or thumb up, keep your fingers curved in a
relaxed position.
DON’T pound the keys, use a light touch.
DON’T hold the mouse tightly. The mouse should be on the same level as
the keyboard.
DO relax your shoulders. DON’T tilt head. The top of the monitor should be
slightly below eye level. If it is too high you will tilt your head back throwing
your neck out of alignment, possibly causing headaches.
Exercise Breaks for Offices
Arm and Wrist Position
Maintain a neutral positioning of the wrist. Some mouse
pads have wrist rests built into them that promote a neutral
position.
Keep your elbows at approximately 90 degrees to reduce
cervical and shoulder muscle fatigue
Keep cables, wires out of harms way
KEYBOARDS
Swivel and tilting keyboard platform provide flexibility
Keyboard heights are most comfortable if the forearms of the
operator are almost horizontal to the keyboard
When typing the hands should be tilted upward slightly to allow
the fingers to easily travel across the keyboard
A variety of keyboard designs are available to meet specific
ergonomic needs such as a regular, split pad, and minimum
motion keyboard that require minute muscle movement to
operate the keys.
Computer Monitors
Video monitors reflect light creating a glare that may contribute to
eyestrain. Keep light sources low enough to reduce glare, but bright
enough to see content.
Use shades at the windows to filter direct sunlight; turn light source so
that it is not directly on the screen; angle the computer away from direct
light or use antiglare screens
Place monitor central to the workstation and within easy reach of
frequently used items and office equipment. Reposition so that you can
approach comfortably from different angles
The users' eyes should be level with the top third of the monitor
Position the monitor approximately an arm length away from the body
CHAIRS
The back and seat height should be adjustable
The back and seat should contour to the body
The knees and calves of the leg should clear the edge of the
chair 1-2 inches
A high backrest provides support to the cervical region
The width of the seat should allow easy weight shifting and
room to assume various positions
Place feet flat on the floor or use a footrest for supported and
position the feet
Swivel chairs decrease trunk torsion
