View
3
Download
0
Category
Preview:
Citation preview
abc.afd.calpoly.edu
ABC 2016 Fall Summit
Office Ergonomics: Let's Get Comfortable
September 7, 2016
abc.afd.calpoly.edu 2
Agenda: Proper adjustment of your
workstation Chair Monitor Keyboard and mouse Desk space
Common risk factors for discomfort
Sit/Stand Revolution- or is it?
Office Ergonomics
abc.afd.calpoly.edu 3
Essential Chair Adjustments: Seat Height Seat Depth Backrest Lumbar Support
Office Ergonomics
abc.afd.calpoly.edu 4
Seat Height: Height adjusted so
that: Feet flat on the floor Thighs are parallel to
the floor Footrest?
Essential Chair Adjustments
No
abc.afd.calpoly.edu 5
Seat Pan Fully support your
thighs Pressure distribution 2-3” between end of
seat and back of knee
Essential Chair Adjustments
abc.afd.calpoly.edu 6
Backrest Adjust tension to semi- recline
Minimizes spine load Distributes load of the body to back rest
Essential Chair Adjustments
abc.afd.calpoly.edu 7
Benefits of Reclining and Lumbar Support
Source: Andersson B.J.G., Ortengren R.: Lumbar disc pressure and myoelectric back muscle activity during sitting 2. Studies on an office chair. Scandinavian Journal of Rehabilitation Medicine 6: pp 115-121, 1974
Nor
mal
ized
Dis
c P
ress
ure
abc.afd.calpoly.edu 8
Lumbar Support Fit the backrest
curvature to the small of the back
Essential Chair Adjustments
abc.afd.calpoly.edu 9
Monitor Arm’s length away Eyes level- within the top 2” of
monitor Centered at mid body
Office Ergonomics
abc.afd.calpoly.edu 10
Keyboard Center with body Maintain open angles Negative tilt No tabs up!
Office Ergonomics
abc.afd.calpoly.edu 11
Keyboard Tray 1” off knees Helps maintain open angles
Office Ergonomics
abc.afd.calpoly.edu 12
Mouse Close to keyboard Avoid pivoting at wrist Avoid shoulder arm extension
Office Ergonomics
abc.afd.calpoly.edu 13
A Healthy Workstation
Office Ergonomics
abc.afd.calpoly.edu 14
Office Desks: 6’4”? this desk is made for you
Common Ergonomic Risk Factors
abc.afd.calpoly.edu 15
Perching?
= 85% increase in lumbar disc pressure over standing relaxed
Reclining- distributes load to back rest= minimize
Common Ergonomic Risk Factors
abc.afd.calpoly.edu 16
Not squaring up to your desk Chair too high
May cause discomfort: thighs, hips, lower back
Common Ergonomic Risk Factors
abc.afd.calpoly.edu 17
Contact Pressure may lead to discomfort in the wrist, hand, elbow, forearm, shoulder.
Office Ergonomics
abc.afd.calpoly.edu 18
Contact Pressure Underside of wrists Elbows
Common Ergonomic Risk Factors
abc.afd.calpoly.edu 19
Retrain: This is a palm rest!
Common Ergonomic Risk Factors
abc.afd.calpoly.edu 20
The Sit/Stand Revolution
Sit/Stand Desks
abc.afd.calpoly.edu 21
Is standing better for you? Prolonged Sitting:
- Elevates spinal disc pressure- Fat burning enzymes slow down- Lower demand of circulatory system = slow down of heart activity and blood flow
Sit/Stand Desks
abc.afd.calpoly.edu 22
Is standing better for you? Prolonged standing:
Causes pooling of the lower extremities Linked to foot pain, varicose veins, static muscle fatigue Is more tiring and can requires 20% more energy
Sit/Stand Desks
New research: Stand 10-15 minutes an hour
abc.afd.calpoly.edu 23
What to look for in a sit/stand desk Ease of changing positions Avoid awkward positions to stand, sit, or lift Consider your seated position
Sit/Stand Desks
abc.afd.calpoly.edu 24
Sit/Stand Desks
Be aware…
Power Zone
abc.afd.calpoly.edu 25
Sit/Stand Desks
Be aware…
abc.afd.calpoly.edu 26
Best practice- Vary your position throughout the day: Get up Take mini breaks: 2 or 3 @ 30-45 sec./hour Move the opposite of how you sit daily Stretch
Move!
abc.afd.calpoly.edu 27
Questions?
Vivian Longacre
vlongacr@calpoly.edux66628
Recommended