Ergonomics
Design to the Rescue!!
According to the Berkley National Laboratory “Ergonomics is the science of designing the job, equipment, and workplace to fit the worker. Proper ergonomic design is necessary to prevent repetitive strain injuries, which can develop over time and can lead to long-term disability. The four main contributing causes of these injuries are quick, repetitive actions, awkward position, use of force, and lack of rest. Minimization of repetitive tasks and awkward body positions can help to prevent such injuries from occurring.”
Minimizing repetitive tasks isn’t always an option. For instance, many need to type all day long in order to be productive (I know I do) and whilst most don’t have the luxury of reducing their work hours or productivity one can increase the natural ergonomics of their workstation by following a few easy steps.
1.) Workstation Set-Up : A key ingredient to an ergonomic workstation is organization. If you are not organized things can get inefficient quickly. The more often you use something the more accessible it needs to be. Your desk or workstation should be set up to accommodate your activities, your size, and ease of accessibility to the items you use.
The Keyboard
- Position the keyboard slightly below the elbow and at an angle that allows your wrists to remain straight when you sit in a slightly reclined posture.
- The keyboard should be tilted so your wrists are in a neutral position as you type.
The Mouse
- Place the mouse on the same level as your keyboard tray and immediately next to it or as close to it as possible.
- Keep the mouse in the arc line of the keyboard so that you can reach it when rotating your arm from the elbow.
The Monitor
- In order to reduce neck and eyestrain your computer monitor should be centered with your body approximately 20 inches from your eyes .
- The placement and distance should allow you to maintain the ability to read without actively trying to focus.
- Position the monitor to minimize glare.
- Align the monitor, mouse and keyboard.
- Eliminate glare and screen reflections by moving or tilting the computer or by getting an anti-glare screen.
- The computer screen should be slightly below eye level (about 20 degrees) and any documents you may be transcribing should be at the same level as the screen.
- The monitor’s display settings on your computer should be adjusted so the brightness of the screen is about the same as your work environment.
- Simple test: If the white space of this page looks at all like a light source, your settings are set way too bright or your work area is not as lit as it should be. If the white space seems grayish, it could be that your monitor’s display settings may be too dark or your environment may be too harshly lit. Play around with the balance until you find a comfortable setting.
The Lighting
- Work lamps should be shaded, adjustable and aimed by the operator without causing screen reflections.
- Do not face toward windows or bright light sources.
The Chair
- Make sure your chair is adjusted to fit your body size and height.
- Use arm rests that place the forearm in a neutral position on your desktop.
- The back should provide you with good lumbar support and any supplemental lumbar support should be placed slightly below the waist line and in the natural curvature of the spine.
- The height of the chair should be adjusted so that your feet can rest completely on the floor and knees should be at a ninety-degree angle.
- Allow 1-3 inches between the edge of the seat and the back of your knees.
- If at all possible use a high back chair that supports your neck and shoulder blades.
2.) Sitting and Proper Posture
Because office workers spend most (if not all) of their workday sitting it is crucial that they learn to observe proper a sitting posture. This means keeping the ears, shoulders, and hips in a straight line with the head up and stomach pulled in. Sure most of us know what a good sitting posture looks like and many even make a conscious effort to sit in a proper posture on a regular basis but the key to a good sitting posture is remembering to apply it 4-5-6-&-7 hours into the workday… day in and day out.
Sitting puts the most pressure on the back and proper posture while sitting is a critical factor in effectively reducing the strain and pressure applied on the spine. To sit correctly, you must straighten your back and keep your shoulders relaxed by resting your arms on the chair’s arm rest or on your desk. You must also balance your weight on both hips. Keeping your feet flat on the ground also avoids further strain on your spine as this helps to distribute your weight.
Proper chairs should either have 90 degree angled backs or lumbar (low-back) support. Also, if possible, chairs should swivel to avoid twisting at the waist, have arm rests, and have adjustable backs. While sitting, the knees should be a little higher than the hip, so a low stool or footrest could be useful in accomplishing this. Adding a footrest to your workstation also provides additional leg support, reduces pressure on the lower back and better distributes the weight of the upper body. Foot rests can also assist in supporting the legs of a shorter person.
Riding or driving in a vehicle for long periods also significantly increases back pain and stress on the spine. To battle this try moving the seat as far forward as possible to avoid bending towards the steering wheel. Also, the back of the seat shouldn’t be reclined more than 30 degrees and, if possible, the front of seat bottom should be tilted slightly upwards. A small pillow or rolled towel behind the lower back helps relieve pressure while either sitting or driving and helps mimic and support the natural curvature of the spine. For long rides, one should stop and walk around about every hour and avoid lifting or carrying objects immediately after the ride.
3.) Move IT or lose it!
It is very important to make sure to eliminate staying in a static position for a prolonged period of time. Take a break from typing breaks and mouse usage to stretch your hands and fingers. Although it may be a wonder how seemingly harmless activities such as typing or clicking a mouse could possibly be harmful it is important to keep in mind that hand movements, repeated hour after hour, day after day, thousands upon thousands of times can eventually strain the muscles and tendons of the forearms, wrists, and fingers and cause microscopic tears.
On the Job Injuries - The goal of this article is to focus on prevention.
Repetitive strain injury (RSI) is a syndrome caused from occupational overuse that link use of the arm to injury. The basis of RSI is the concept that that one can overuse a tool, such as a computer keyboard, mouse or musical instrument in a manner that causes damage to the muscle tissue leading to pain. The three main RSI risk factors are poor posture, poor technique, and overuse.
Carpal Tunnel Syndrome is a painful condition that occurs when the median nerve, which runs from the forearm into the hand, becomes pressed or squeezed at the wrist. Carpal tunnel syndrome can be caused by repetitive motion or injury. According to the Bureau of Labor Statistics, “disorders associated with repeated trauma account for about 60 percent of all occupational illnesses” and of the many reported disorders, carpal tunnel syndrome is the condition most frequently reported.
Work making you weary?
Also remember that sedentary employees may encounter a gradual deterioration in health if exercise is not part of a daily routine and if sedentary employees lead a physically inactive lifestyle. Prolonged sitting significantly reduces an one’s physical activity level to that just above the threshold of healthy-body functioning. The most notorious health problems that sedentary employees face are blood circulation disorders and injuries affecting their ability to move. So get moving!! Have a 30 minute lunch? Spend 10-15 minutes eating the lunch you previously prepared and the other 15 minutes taking a stroll around the block. If its too hot or cold to walk outside walk around the office and make a consistent effort to not sit during that 15 minute interval.
Shake it Off & Take Five
You have sticky notes and alarms set on your calendar to remind you about important deadlines and bill due dates so why not have a few to remind you to relax? According to Professor Alan Hedge – Director of Cornell’s Human Factor and Ergonomics Faculty, “Workers who used computer software to remind them occasionally to assume good posture, take short breaks and occasionally stretch, do more accurate work and as a result are more productive”. The same Cornell University study also found “when workers heed the computer’s reminder to take a break, their productivity jumps”. Professor Hedge’s study also discovered that workers receiving the alerts were on average 13% more accurate in their work than coworkers who were not reminded. Hedge states, “People can measurably improve their computer productivity and substantially reduce their risk of Repetitive Stress Injury if they would simply work smarter”. The majority of our lives are dedicated to working but let’s not sacrifice our health in the process.
Note: This post is merely informational and is not meant to treat or diagnose.
