CBI Health Presents

OFFICE ERGONOMICS

Presented byMark Powell, HBKin RKKinesiologist, Employer Services

Agenda

Definition of Ergonomics Identify Common Ergonomic risk

factors Identify basic ergonomic design for

preventing injury Identify how to properly set up your

workstation Exercises

What is Ergonomics

Greek Translation:

Ergo =work Nomics= natural laws of

Literally means “The laws of work”

Definition

“Ergonomics is the art and science of designing workplaces to match the capabilities and limitations of the human body. “

“Ergonomics is matching the job to the worker”

2 Categories of Ergonomic Factors

1. Environmental2. Physical

4 Ergonomic Risk Factors

Repetitive Action

Contact Stress

Awkward Postures

Visual Fatigue

Repetitive Action The same action repeated many

times over an extended period causing trauma to the effected tissue

Keystrokes Mouse movements Filing Stamping papers

Reduce the risk

Take stretch breaks Alternate tasks Good posture Light touch

*Beware of cumulative risks

Awkward Postures

Positions that involve bending twisting or reaching.

Makes muscles, tendons and joints work harder then necessary

Increases potential for trauma

Contact Stress

Prolonged pressure on part of the body

Compresses nerves and blood vessels

Kneeling to file Resting wrists while typing Narrow chair

Visual Fatigue

Stress on eyes

Factors effecting visual acuity Eyes: visual acuity Lighting: glare, windows, room lighting Monitor properties: character size, color,

brightness Monitor position: distance, height and

angle

Reduce risk Eye Strain

Remember the 20/20/20 rule

Every 20 minutes Look away 20 feet For 20 seconds

Work Smart Workstations

Desk organization & Positioning

Guidelines for work reach zones Primary zone: Frequent reaches (approximately 360mm)i.e.: phone, calculator, mouse Secondary zone: Infrequent reaches (approx. 500mm)i.e.: pens, paper, files Tertiary zone: Occasional reaches (approximately 700mm)i.e.: binders, books, pictures

Sitting Posture

1. YOUR THIGHS SHOULD BE PARALLEL TO THE FLOOR

Adjust the height and/or angle of the chair seat.

Sitting Posture

2. YOUR FEET SHOULD LAY FLAT ON THE FLOOR OR ON A FOOTREST

Adjust the height of your chair seat so that it is below or at knee height when standing.

Sitting Posture

3. BACK OF THE KNEES SHOULD BE CLEAR OF THE FRONT EDGE OF THE SEAT

Adjust the depth of the chair seat so that you can easily place your fist behind

your knee.

Sitting Posture

4. YOUR BACK: LOWER AND MID-BACK SHOULD BE WELL SUPPORTED

Adjust the height, tension, and angle of the backrest, to ensure the lumbar support is positioned at your waist.

Sitting Posture

5. YOUR FOREARMS SHOULD BE SUPPORTED AND YOUR SHOULDERS RELAXED AT ALL TIMESThe height of and distance between your armrests should allow freedom of movement for your forearms when performing tasks, yet provide support for them during rest periods or when using your mouse.Avoid hunching your shoulders and ensure that the elbows/upper arms remain close to your torso.

Sitting Posture

6. YOUR ELBOWS SHOULD BE AT APPROXIMATELY THE SAME HEIGHT AS THE KEYBOARD

Adjust the height of your keyboard tray or work surface so the keyboard is at the height of your elbows.

Sitting Posture

7. YOUR WRISTS SHOULD BE STRAIGHT AT ALL TIMES AND YOUR HANDS IN LINE WITH YOUR FOREARMSAdjust the angle and height of the keyboard tray or work surface to ensure straight wrists. If your keyboard tray or work surface is not adjustable, adjust your seat to ensure straight wrists. You will need to use a footrest if you have raised the seat and your feet are not flat and well supported on the floor.

8. THE MONITOR SHOULD BE AT A COMFORTABLE READING DISTANCE AND HEIGHTThe viewing distance should be within 16” to 29” (40cm-74cm). About one arm’s length. The monitor height should allow the neck to be in a neutral position when looking at the top row of text on the screen.

Source: Health Canada, Occupational Health and Safety.

Sitting Posture

Optimizing Monitor

Adjust character size Adjust brightness and contrast Adjust refresh rate: screen flicker can

cause visual fatigue.

Other Considerations

Phone: Avoid cradling Hold phone in non dominant hand or

hands free Recommend using a headset if >34%

of day is on the phone

Keyboard

The keyboard should rest flat

Wrist should be neutral Do not rest wrist/ palm on edge Desk or keyboard tray? Wrist rest?

Other Considerations

Printer/ Scanner Place at a distance to necessitate a

walk or change in posture.Mouse Placing mouse at same height of

keyboard and as close as possible will minimize postural stress

5 Minute Self Assessment

1. What is the distance from my eyes to the monitor?

2. What position are my wrist in while typing?3. What parts of my body are touching my

chair?4. What are my feet doing?5. Imagine you are looking at yourself from

above. Where are your ears in relation to your shoulders and monitor?