Office Ergonomics - The St. Johns County Employee Connection

Office Ergonomics

Source: Washington State University

What is Ergonomics?
 Ergonomics is the scientific study of
  work.
 Ergonomic principals adapt work to a
  specific person by designing tasks &
  tools or equipment to fit the individual.
  Implementing these principles prevents
  injuries to the musculoskeletal system.
 For example: A person who is 6 feet tall
  shares a desk/computer with someone
  who is 5 feet, 3 inches. Do you think
  there may be adjustments needed to the
  work station for each employee?

What Are the Benefits of
Ergonomics?
Reduction in work injuries
Increased worker productivity
Increased quality of work
Reduced absenteeism
Increased morale

Ergonomics provides a win-win for the county
and the employee alike.
Feeling good simply makes you more happy
and productive on and off the job!

What are the Risks of Ignoring
Ergonomic Principles?

Neck pain
                  Back ache           MSD’s
                                     MusculoSkeletal Disorders

                  Overall feeling
Hand/wrist pain
                  of fatigue and   Elbow pain          Headaches &
 and disorders
                    discomfort    and disorders         Eye Strain

Symptoms of MSD’s

                                                  Swelling

           Stiffness                                           Tingling

 Fatigue

                                                 Numbness
                                                             Loss of Strength
                       Reduced Range of Motion
Aching        Pain

What are MSD’s?
 MSD’s are injuries caused by sustained
  exposure to stressors or repetitive motions.
 They may affect muscles, bones, tendons,
  ligaments, circulation, or nerves.
 Some well-known MSD’s are:
     Carpal Tunnel Syndrome (CTS)
     Guyon’s Canal Syndrome
     Trigger Finger
     Tennis Elbow

Carpal Tunnel Syndrome (CTS)
Carpal Tunnel is likely the most well-known of all the
MSD’s.
The median nerve does not work properly due to
pressure on the nerve as it runs through an opening
called the carpel tunnel. Numbness is usually the first
symptom.
Pain & tingling can
go up the arm to the
shoulder & neck,                            OUCH!
causing waking to
pain in the middle of
the night.

Facts About Carpal Tunnel
Syndrome (CTS)
 The median nerve provides
  feeling and movement to the
  “thumb side” of the hand (palm,
  thumb, index finger, middle
  finger, and thumb side of the
  ring finger)
 CTS occurs most often in people
  aged 30 to 60, and is more
  common in women than men.

Causes of CTS
  Performance of repetitive motions of the hand and wrist.
  Typing on a computer keyboard is probably the most
  common cause of carpal tunnel.
Other causes include:
 Sewing
 Driving
 Assembly line work
 Painting
 Writing
 Use of tools (hand tools or tools that vibrate)
 Sports such as racquetball or handball
 Playing some musical instruments

Causes of CTS, ctd.
A number of medical problems that are associated with CTS include:
 Bone fractures and arthritis of the wrist.
 Acromegaly- chronic metabolic disorder (too much growth hormone and
   the body tissues gradually enlarge). “Andre the Giant” had this disorder.
 Diabetes
 Alcoholism
 High blood pressure
 Hypothyroidism - the thyroid gland does not make enough thyroid
   hormone.
 Kidney failure and dialysis.
 Menopause, premenstrual syndrome, pregnancy.
 Infections
 Obesity
 Rheumatoid arthritis, systemic lupus erythematosus (SLE)- a chronic,
   inflammatory autoimmune disorder , and schleroderma- a connective
   tissue disease that involves changes in the skin, blood vessels, muscles,
   and internal organs.

Guyon’s Canal Syndrome
 Similar to carpal tunnel,
  Guyon’s affects the ulnar
  nerve as it passes through the
  Guyon canal in the wrist; this
  is similar to carpal tunnel, but
  involves a different nerve.
 Unlike carpal tunnel, Guyon’s
  affects the ring and little
  (pinky) fingers.
 Guyon’s syndrome can also be
  in conjunction with carpal
  tunnel.

Trigger Finger
 Trigger finger affects the ability
  of the tendons to slip back and
  forth. The tendon and/or
  ligament thicken and a nodule
  forms.
 This can be caused by
  rheumatoid arthritis, lacerations
  of the tendon, gripping power
  tools, long hours of grasping a
  steering wheel, or birth defects.
 Symptoms are pain and a
  clicking sensation.

Tennis Elbow
 Overuse or misuse of the
  forearm muscles can cause
  tendonitis or a painful
  inflammation of the tendons
  connecting these muscles to
  bone.
 This condition is brought on or
  aggravated by poor leverage
  causing an uneven distribution
  of force on a few muscles.
  This may be when working or
  during certain leisure
  activities, such as sports and
  gardening. Symptoms are
  severe pain, swelling, and a
  warm feel to the elbow.

Are MSD’s Preventable?
 They are preventable and reversible if
  identified early
 The treatment depends on the stage
  of MSD.
 If the condition cannot be reversed,
  treatment can turn into a pain
  management situation.
 The individual plays a large role in
  preventing MSD’s.

Are You At Risk for an MSD?
Do you:

 Perform frequent repetitive motions?
 Bend at the waist or twist when lifting objects?
 Lift, push, or pull objects throughout the day?
 Sometimes use the wrong tool for the job?
 Grasp tools with your fingers?
 Forget to or refrain from taking breaks while
  working?
 Have to stretch to reach your work?
 Forget to adjust your work area to fit the task?

The more you answered “yes”, the greater your risk.

Risk Factors Which Can Lead to
MSD’s (Stressors)
 Awkward posture
 Static loading or sustained exertion
 Contact stress
 Force
 Vibration
 Repetition of same motion for
  several hours/day
 Length of tasks without taking
  breaks                          These STRESSORS can be influenced by
                                  1. Organizational or administrative
 Insufficient rest time             norms

 Psychosocial stress             2. Environmental conditions
                                  3. Individual work routine and
                                             habits

     Most MSD’s are the result of combined risk factors

Reducing Risk Factors for MSD’s
 The purpose of ergonomic training is to reduce or
  eliminate the ergonomic stressors that lead to
  MSD’s.
 Your body is designed to do work. When it works in
  positions or postures in which it is designed to deal
  with physical stress, there is no problem, but when
  it is forced to perform under unnatural situations or
  for abnormal periods of time, injuries can occur.
 Almost all of the ergonomic stresses at work can be
  decreased by using the right equipment in the right
  position so that the body can perform in the right
  posture.

Review Your Work Area
 You spend most of your day in your
  work area.
 You don’t want your work area to
  contribute to ergonomic problems.
 Ergonomic Rule #1

   WORK COMFORTABLY!

Use A Good Chair
       Backrest provides good lower back support
                                                                  Arms are adjustable

                                                                    Front edge of seat
  Chair height is                                                  pan curves downward
    adjustable

                                                                   Seat pan is adjustable
Chair has a star (5 leg)
                                                                    horizontally and tilts
   base for stability
                                                   Chair is on casters

Computer Monitor
The position of your head and neck is very important

                                                      Place the computer monitor
                                                         directly in front of you

                                       The correct height is person dependent –
                                       usually the top of the screen should be at
                                    eye level (or slightly below for bi-focal wearers).

  The screen should be at least an arm’s length/distance away.

  Raise the monitor if you have to look down at it.

Keyboard
 There are a variety of styles available but
  the most common is the straight keyboard.
 Choose a style that is comfortable for you.

  Common (Straight) Keyboard

                               Ergonomic Keyboards

Keyboard Trays
 Keyboard trays should tilt and provide wrist
  rests that actually rest the palms, not the
  wrists.
 They should also provide space for a mouse
  or have a separate mouse tray.

Mouse, Mouse Trays
 Choose a mouse style that is comfortable
  for your hand and fingers.
 Mouse trays or holders can bring the mouse
  to a better position.

Work Placement
   Position equipment so that your body is in a comfortable
    and natural position most of the time while you are
    working.

   Don’t place things so you have to reach, twist or bend
    continually.

   Place work at monitor height or place in path of monitor

   Listen to your body. If you cannot focus or often feel tired
    or uncomfortable, you are probably not working in a good
    position.

   Identify what you can do to make your work more
    comfortable for yourself.

Wait A Minute!
 Though this position may look comfortable, it is NOT a
  comfortable position to work in.
 Imagine how your back would feel after typing a few
  pages in this position!
 Do not equate comfortable leisure positions with
  comfortable work positions!

Everyone Needs a Relaxed,
Neutral Position
                            Monitor at or below
                                eye level

                                  Wrists straight

                                  Forearms and
                                  thighs parallel
                                    to the floor
                                        Back
                                      supported

                              Feet flat on floor or
                                   foot rest

Mouse Position
 Mouse should be close to the keyboard and
  at the same height or slightly higher.
 Locate the mouse to avoid reaching.

Document Placement
 Place documents so that you won’t need to
  bend your head to read while using your
  keyboard
 Consider getting a document holder if you
  often input from physical documents

Eye Strain/Stress Can Be Prevented
 Accommodate your eyes
     Use computer eyewear when
      appropriate
     Placement of work product and
      monitor distance should be
      comfortable for your eyes
 Prevent constant glare
     Keep monitor clean
     Use in-direct lighting and/or anti-
      glare screens
 Exercise your eyes
     Periodically focus on an object 20 feet
      away
     Blink eyes rapidly if they feel dry

Force Can Be A Stressor
 A task can require a moderate
  amount of force to be applied to very
  small muscles
 Examples:
     Dragging and dropping with the mouse
     Gripping the sides of the mouse or phone tightly
     Pounding on the keyboard
     Grasping thick file folders
     Stapling or stamping
     Opening 3-ring binder
     Lifting heavy manuals with one hand

Mechanical Contact Stress
A hard or sharp surface or object
 pressing into the soft tissues, the
 tendons, nerves and blood vessels.
Examples:
   Resting wrists on the desk edge while typing
    or using mouse
   Leaning elbows on hard chair or armrests or
    work surfaces
   Sitting in chair that places pressure on the
    backs of the thighs

Home – Work Connection
 What happens off the job may influence
  stress, discomfort, or pain during the
  workday and vice-versa. The two are
  intertwined.

Hobbies and recreational activities (golf, sewing, gardening, etc.) may cause
   repetitive motion injuries, which may then be complicated on the job.

Psychosocial Stress
Any interactions, job tasks or personal problems
which cause psychological or social stress cause
increased muscle tension, which can make injury
more likely. Be aware of these additional stresses
and compensate for them by taking extra breaks
and being especially careful when under extra
pressure.

Individual Stressors
             We don’t live in a vacuum, life
             stresses can adversely affect the
               wellness of an individual and
                  contribute to ergonomic
                         stressors.

•   People face different stresses and have
    different abilities to cope.
•   Employees vary in physical condition.
•   Some individuals are also dealing with chronic
    illnesses or disabilities.

Individual Work Routine and Habit
 Most stressors can be eliminated or
  minimized through changes in a person’s
  routine and work habits.
 The solution is to work comfortably and
  avoid these common ergonomic hazards:
     Repetition
     Prolonged duration of the same task
     Failure to stretch and take adequate breaks
     Bad postures
     Awkward positions
     Sustained exertions
     Improper lifting

Avoid Repetition
 If you repeat the same motions over a
  prolonged time frame, without the proper
  amount of recovery/rest, you can be
  susceptible to discomfort or trauma
   Examples: key boarding, mouse clicking, flipping
    through files & paperwork, extended writing,
    punching or stapling

Avoid Prolonged Duration of the
Same Task
 The length of time spent at a task without
  breaks, shifts in position, or stretches is
  more important than the actual task.

 The longer the uninterrupted duration of a
  task, the more potential for discomfort or
  injury

Our bodies are designed to do work. But the result
on the body of doing a repetitive task for 2 hours
     verses 6 hours straight is very different.

Stretch and Take Breaks!
 Avoid static positions (sitting in the same
  place for a long time)
 Whenever you think about it, change your
  position
 Small stretches and exercises can prevent
  MSD’s!

Ideas For Breaks
 Take “eye breaks” – blink to moisten your
  eyes every 10 minutes. Every 15 mins. or
  so look away from your screen to a distant
  object (approx. 20 feet away).
 Take micro breaks – between bursts of
  activity, rest your hands, neck, and
  shoulders in a relaxed, straight posture.
 Take rest breaks every 30-60 minutes; take
  a brief break and engage in other activity.
 Take exercise breaks every 1-2 hours;
  perform gentle stretching exercises

Avoid Bad Postures

• Holding the phone between the ear
 and shoulder
                                      • Slouching over/at computer
• Reaching for office equipment

     Bad postures are a primary cause of ergonomic issues

Avoid Awkward Positions
 Awkward positions bend the
  joints in a way that they are
  more likely to become injured
 Examples:
     Reaching up and over
     Slouching or leaning forward in a chair
     Leaning forward or bending over work
     Holding, lifting, pushing, or pulling heavy   Static positions

      items
     Turning head to view the monitor              create STRESS!

     Cradling the phone between the ear and
      shoulder
     Typing with bent wrists

Avoid Improper Lifting
   A large percentage of ergonomic injuries are
    due to improper lifting. Planning the lift
    before attempting it will prevent most
    injuries.
   When evaluating a lifting task, consider:
       The weight of the object
       What position it must be lifted from and to
       How many times you will need to lift it
       If there will be twisting involved
       If there is good footing, and if you can get a good
        grasp on the object
       Using a step stool or ladder to reach
        items above your head

Proper Lifting Procedure
   Get a firm grip on what you are lifting and be sure you are on
    solid footing

   Squat when lifting something from below the waist. Keep heels
    down and feet shoulder-width apart and turned out

   Keep the load close to your body

   Turn your whole body in the direction you want to move- avoid
    twisting when lifting

   Keep your knees bent and lean in the direction of the movement

   Let your legs and body weight do the work

   Squat to set loads down

There Is No One Solution For
Everyone
 People come in all shapes and sizes- what
  works for one person may or may not work
  for another.

 Ergonomics is a puzzle to be put together
 for each individual.

 What works today may or may not work
  later. We all change due to time and other
  circumstances.

What’s YOUR Solution?
 Individuals must take responsibility for their
  own ergonomic problems.

 Think about possible MSDs BEFORE you have
  discomfort!

 Listen to your body: pay attention to those
  aches and pains!

What’s YOUR Solution?
 Contact your Supervisor if you have any
  ergonomics problems or discomfort
 Discuss concerns and possible solutions
  with your Supervisor
 If you and your Supervisor believe you may
  be having an ergonomics issue, contact Lois
  Willneff at 827-6885 for an ergonomics
  analysis of your computer work station
 Report all job-related injuries to your
  Supervisor per county policy

Remember!
 You can greatly reduce your ergonomics
  risks by:
   Improving your body posture and keep a safe
    body position
   Rearranging your work area to be more
    ergonomically-sound
   Changing your work habits by practicing and
    using correct procedures, avoiding repetition
    and prolonged duration of a single work task,
    taking adequate breaks and stretches
   Applying ergonomic principles at your home
    computer desk or laptop

Ergonomics is a Win-Win for
Everyone!
 Feeling good makes you more happy on
  and off the job
 Feeling good makes you more productive
  and comfortable on the job