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ErgonomicsOne-third of all workers’ compensation claims are due to ergonomic issues, according to the U.S. Bureau of Labor Statistics. Ergonomics involves designing and arranging workspaces so people work efficiently and safely, but the study is not limited to the workplace. Ergonomics also touches people in their everyday lives.Consider the example of cars in the 1970s versus cars today. Control panels have been engineered to fit most drivers. Ergonomics issues need to be considered around the house, too, in activities ranging from painting and yardwork to knitting and crocheting.

Ergonomics is used to evaluate how you do tasks and to identify any risk factors that might lead to injury. Then, once identified, the next step is to find the best solution to eliminate risks or manage hazards. Your individual capabilities and limitations are considered to ensure tasks, equipment and your environment are best-suited to fit your needs.

What are musculoskeletal disorders?They are disorders that affect the human body’s movement. Ergonomic conditions are disorders of the

soft tissues, specifically of the muscles, nerves, tendons, ligaments, joints, cartilage, blood vessels and spinal discs. If you experience pain or injury in your soft tissues, it might be caused by factors such as repetition (keying or mousing), force, awkward posture (is your computer monitor adjusted properly?), contact stress or vibration. To avoid confusion from other types of injuries, it should be noted that ergonomics disorders are not caused by slips, trips, falls or motor vehicle collisions. But car crashes can bring about the onset of ergonomics injury.

Recognizing ergonomic symptomsCommon ergonomic symptoms include tenderness or numbness in soft tissue areas, tingling, swelling and pain. Sometimes difficulty moving or using an extremity is a symptom. These symptoms may trigger trauma or a disorder related to ergonomic conditions. If you are experiencing ergonomics symptoms, contact your human resources representative or safety professional. Then, if they are unable to determine the cause of your pain, see your physician or occupational physician.

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Ergonomic risk factorsThe main categories of ergonomic risk are:• Environment – risks found in your work environment

(lighting, temperature, noise)• Equipment – risks associated with the equipment you

use and proper fit/adjustment (desk, chair, computer, keyboard, monitor and vibrating machinery such as a jackhammer)

• Work practices – risks caused by work requirements, processes or procedures (standing, repetitive motions such as assembly line jobs and skipping breaks)

• Individual – risks that are unique to you as an individual, such as a physical characteristic, habits and behavior (height, fitness, limitations)

Repetitive movements that may be non-strenuous or strenuous can cause musculoskeletal disorders. Some conditions can be brought on by:• Sudden increase in your workload• Introduction of a new process to your work routine• Use of vibrating tools• Maintaining poor or unhealthy posture

Common ergonomic problemsYou probably have heard of many of these common ergonomic problems: bursitis (inflammation of fluid-filled pads that act as cushions at the joints), carpal tunnel syndrome, osteoarthritis, tendonitis, tension (neck or shoulder, often the result of a pinched nerve) and trigger finger.

If you have been diagnosed with one of these conditions and your work tasks, equipment and environment have not changed, be sure to talk with your supervisor, HR rep or safety professional to find ways to adjust your work station and alter your patterns so they will not stress your soft tissues.

Ergonomic solutionsTo help minimize and possibly eliminate ergonomic risk factors, there are some steps you can take. Be sure to talk with an ergonomics expert to identify what is causing the symptoms and to find solutions to eliminate or reduce risks.

Anti-fatigue mats can help if you’re standing for long periods of time, particularly on concrete surfaces.Alternating repetitive tasks with non-repetitive tasks at regular intervals or increasing the number of breaks from repetitive work also can reduce or eliminate ergonomic risk factors you may be subjected to in all facets of your life. Consider alternating different muscle groups – if you have to manually stack items, alternate with periodic rest breaks or more sedentary tasks like entering shipping data into a computer. Taking appropriate steps could lead to an increase in productivity. You should experience fewer injuries and fewer lost work days.

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Safety Check:

If you have back pain, you’re not alone. About 80% of the U.S. population will experience back pain issues at some point in their lives, and 31 million will experience low-back pain at any given time. Most of these cases are not caused by serious underlying conditions, but from actions like improper lifting technique.

Lift safelyPrevent strains, dislocations and muscle tears. When lifting, make sure you:

• Stretch and warm up before you perform any lifting

• Keep your back straight and bend your knees – remember to never twist or bend your back

• Are on solid ground with your feet shoulder-width apart

• Keep the box or object close to your body

• Lift with your legs, not your back

• Limit the amount of weight you carry – separate boxes or make two trips instead of carrying more than you can handle

• Ask for help to carry heavy, bulky or large loads

• Keep pathways clear of tripping hazards

Work Ergonomically

GREEN CROSS TIPPrevent lower back pain by staying healthy and active. Carrying extra weight and smoking can make you more susceptible to back injuries.

FAST STATAbout 80% of the American population will experience a back problem at some point in their lives, and 31 million will experience low-back pain at any given time.

(American Chiropractic Association)

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Ergonomics for the home office worker

Telecommuting is an increasingly popular option to help employees maintain a better work-life balance. Convenience and flexibility are great, but don’t leave ergonomics at the office.

Make sure:

• Chairs have proper lumbar and arm support, and can be adjusted for height

• Feet are flat on the ground or a footrest

• The viewing distance from your eyes to the monitor is at least 18 inches

• Your keyboard and mouse are at approximately elbow height

• Lighting is sufficient enough that you don’t have to strain, but not too bright where glare is an issue

• To take short breaks. Look away from your screen every 15 minutes, take microbreaks in between bursts of heavy typing and don’t forget to take a rest break every 30 or 60 minutes. Get out of your chair, stretch and move around.

By making ergonomics part of your routine at work and at home, you can keep your body free of strain and pain.

On-The-JobInjuries

Smooth Moves Increase WorkerSafety & Productivity

According to the Bureau of Labor Statistics (BLS) in 2015, musculoskeletal disorders (MSDs), such as sprains or strains resulting from overexertion in lifting, accounted for 31 percent

(356,910 cases) of the total cases for all workers.

At Risk Tasks Include...Lifting heavy itemsBendingReaching overheadPushing and pulling heavy loadsWorking in awkward body postures Use of vibrating machineryPerforming repetitive tasks

Let supervisors know if you’re hurtingUse anti-fatigue mats if standing for a long time Alternate repetitive and non-repetitive tasks Switch between manual and sedentary tasksAlternate using different muscle groupsIncrease breaks from repetitive workBecome involved identifying problems & solutions

For more information on this and other safety topics, please log on to the member-exclusive website at nsc.org

900010370 0217 © 2017 National Safety Council Source: National Safety Council, Injury Facts 2016®

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Whether sitting in an office all day or moving material in a warehouse, practicing good ergonomics can help workers stay healthy.

✔ Ensure your chair is adjusted so your feet rest on the floor and your knees are level with your hips

✔ Keep your body centered in front of your monitor and keyboard

✔ Keep your monitor about an arm’s length in front of you

✔ Keep items you regularly use – including the telephone or a stapler – close to your body to avoid unnecessary stretching throughout the day

✔ Position your computer mouse close to your keyboard, and keep your wrist relaxed when using the mouse

✔ Keep your wrist in a straight position when typing – not bent up or down – and consider using a wrist rest to help minimize stress

✔ Keep the brightest light source in your office to the side of your monitor, to help avoid glare

✔ Stretch and walk around regularly; do not remain sedentary

✔ Vary the workday – if possible, try to space out different types of tasks

✔ Do not ignore pain. Inform your supervisor immediately if you experience ergonomic discomfort on the job

✔ Refrain from carrying items that are too heavy

✔ Select tools that are ergonomically designed for comfort

✔ Lift with your legs, not your back

✔ Maintain good standard of housekeeping; carry out regular inspections

Ergonomics

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