A short course on using ergonomic principles while using computers in ways that avoid injury to eyes, back, arms and nerves.
- 1.Ergonomics Training Lesson 1 Using Computers Safely Designed by: Wayne Pascall
2. Ergonomics Using Computers Safely Objectives 3. Ergonomics Using Computers Safely Objectives Use a desktop computer and its accessories following safe ergonomic guidelines. Adopt the proper posture and equipment when using the personal computer. Use the computer repeatedly in a manner that will avoid injury to back, hands, nerves and eyes. At the end of this course you will be able to: 4. Ergonomics Using Computers Safely Lesson 1 5. What is Ergonomics? The science of designing and using resources to maximize safety, efficiency, comfort and prevent injuries to the human anatomy. Ergonomics, also known as human engineering or human factors engineering, the science of designing machines, products, and systems to maximize the safety, comfort, and efficiency of the people who use them. Ergonomists draw on the principles of industrial engineering, psychology, anthropometry (the science of human measurement), and biomechanics (the study of muscular activity) to adapt the design of products and workplaces to people's sizes and shapes and their physical strengths and limitations. http://en.wikipedia.org/wiki/Ergonomics 6. Importance of Ergonomics One of the primary goals of ergonomics is prevention of workplace illness and accidents. According to the United States Bureau of Labor Statistics, more than 60 percent of the workplace illnesses reported each year are associated with repetitive stress injuries Repetitive Strain Injury (RSI). These injuries result from continuous repetition of the same motions, for instance screwing or twisting items on an assembly line. The injury may be exacerbated by awkward postures, such as bending or reaching. According to the Bureau of Labor Statistics (BLS), each year 600,000 workers suffer serious workplace injuries caused by repetitive motion and overexertion that require them to miss time from work. 7. Importance of Ergonomics According to the National Academy of Sciences, these injuries cost the country $45 - $54 billion annually. http://www.ufcw.org/issues_and_actions/stop_the_pain/how_it_effe cts_you/ergo_problem.cfm The three most common work-related injuries associated with bad practices in using computers are: 1. Repetitive Strain Injury (RSI), 2. Carpal Tunnel Syndrome 3. Back Injuries 8. Repetitive Strain Injury (RSI) This is damage to the nerves in the arms and hands as a result of repetitive motions during long durations (e.g. mouse clicking). The symptoms are pain in the arms and hands. A group of disorders that most commonly develop in workers using excessive and repetitive motions of the head and neck extremity. 9. Repetitive Strain Injury (RSI) Repetitive Strain Injury occurs when the movable parts of the limbs are injured. Repetitive Strain Injury (RSI) usually caused due to repetitive tasks, incorrect posture, stress and bad ergonomics. Repetitive Strain Injury generally causes numbness, tingling, weakness, stiffing, and swelling and even nerve damage. The chief complaint is the constant pain in the upper limbs, neck, shoulder and back. http://www.safecomputingtips.com/repetitive-strain-injury.html 10. Carpal Tunnel Syndrome A pinched nerve (called the Median nerve) in the wrist. Carpal Tunnel Syndrome (CTS) is the inflammatory disorder that is caused due to repetitive stress, physical injury or any other condition that causes the tissues around the median nerve to inflatedThis ultimately results in pain, numbness, and tingling sensation in the wrist, hand, and fingers. http://www.safecomputingtips.com/carpal-tunnel- syndrome.html 11. Musculoskeletal Disorders Injuries to the spine and muscles due to an unnatural or unhealthy posture while using the computer. 12. Other Disorders and Injuries Eyestrain, Eye fatigue, Poor blood circulation, Swollen ankles. 13. Positive Work Habits When Using The Computer Eyesight 1. Position monitor 18 to 24 Away (approximately arms length) and about 15 to 30 below your line of sight. 2. Reduce glare - Dont let light shine in your eyes or on your screen. 3. Adjust the angle of screen to your line of vision. 4. Blink! Look away from the screen and focus on distant objects periodically. 14. Positive Work Habits When Using The Computer Posture 1. Get a chair that properly supports your back from pelvis to shoulder blades. Sit all the way back in the chair against the backrest for support. 2. Let your arms fall naturally (sometimes a chair without an arm rest is better), elbows bent slightly more than 90. 4. Keep your knees equal to, or lower, than your hips with your feet supported 3. Adjust the chair height so that feet are flat on the floor and legs bent slightly more than 90. 15. Positive Work Habits When Using The Computer Keyboard and Mouse Strike the keys softly. Glide your hands over the keyboard. Rest your palms on a palm rest in between keystrokes, but don't fix your wrists or palms on the palm rest while keying. Keep your wrists straight and relaxed. Reduce risk of RSI by limiting repetitive motions - avoid Excessive clicking of mouse by using the aid of voice recognition software and macros. Negative tilt - Slope keyboard slightly down away from you 16. Positive Work Habits When Using The Computer Pace, Duration and Exercises Don't sit in one position at the computer for extended periods. Take stand and stretch breaks occasionally. Occasional breaks accompanied with simple stretches can help prevent fatigue and injury: Stretches: Neck and Shoulders Hands and Wrists Upper and Mid-Back Lower Back Legs Hips Ankles 17. Positive Work Habits When Using The Computer Lifting Prevent back injuries by lifting heavy articles properly. Since the thigh muscles are stronger than the back muscles, lift using the legs rather than the back. 18. Positive Work Habits When Using The Computer For More Information OSHA (Occupational Safety & Health Administration) U.S. Department of Labor http://www.osha.gov/SLTC/etools/computerworkstations/index.html http://www.osha.gov/SLTC/etools/computerworkstations/checklist.html 19. Ergonomics Using Computers Safely Summary 20. Ergonomics Using Computers Safely Summary How to use a desktop computer and its accessories following safe ergonomic guidelines. How to adopt the proper posture and equipment when using the personal computer. How to use the computer repeatedly in a manner that will avoid injury to back, hands, nerves and eyes. You have just learned: 21. Ergonomics Using Computers Safely Quiz 22. Ergonomics Using Computers Safely Quiz Carpal Tunnel Syndrome (CTS) and Repetitive Strain Injury (RSI) are injuries to the nerves caused by repetitive motions of the arms and hands during long durations. True or False? 23. Ergonomics Using Computers Safely Quiz What can a computer user do to prevent Carpal Tunnel Syndrome and Repetitive Strain Injuries? Question 24. Ergonomics Using Computers Safely Quiz While using the computer, sitting upright all the way back in the chair against the backrest will prevent injury to: Eyes Spine and back Fingers Arms Multiple Choice 25. Ergonomics Using Computers Safely Quiz What can a computer user do to prevent eyestrain and other eye injuries? Question 26. Ergonomics Using Computers Safely Thanks For Your Participation!