ergonomics at the workplace. importance of posture during work.

1. ERGONOMICS AT WORKPLACE
Dr. Deepali Jain
M.P.T. (Sports)

2. Ergonomics
Ergonomics means
“fitting the job to the worker,”
including:
 Work stations
 Tools
 Equipment
Ergo = Work
Nomos = Law

3. OSHA defines ergonomics as the science of
“designing the job to fit the worker, instead of
forcing the worker to fit the job.”

4. ERGONOMICS is a way of
working smarter
Not harder by designing tools, equipment,
work stations and tasks that allow a job to fit
the worker
and…..
NOT by fitting the worker to the job.

5. Facts
 The average person working at a keyboard
can perform 50,000 to 200,000 keystrokes a
day.
 Muscles overuse results in tiny tears in the
muscles and scarring; these contribute to
inflammation and muscle stiffness

6. Common Work-Related MSDs
 Musculoskeletal Disorders (MSDs)
• Affect the muscles, nerves, blood vessels, ligaments,
and tendons
• Symptoms
−Discomfort
−Pain
−Numbness
−Loss of motion/flexibility
−Spasticity
−Stiff joints
−Burning
−Swelling
−Tingling
−Inflammation
−Throbbing
−Paralysis

7. Predisposing risk factors for 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 take breaks while working?
 feel like you are under stress?
 have to stretch to reach your work?
 forget to adjust your work area to fit your task?
The more you answered “yes”, the greater
your risk.

8. Common Work-Related MSDs
 Common MSD disorders:
•Rotator Cuff
•Neuritis
•Reynaud’s
Syndrome
•Trigger Finger
•Thoracic Outlet
Syndrome
•Epicondylitis
•Back strain/disability
•Carpal Tunnel Syndrome
•Tennis Elbow
•Bursitis
•Ischemia
•De Quervain’s
•Sciatica
•Herniated Discs
•Neck strain/disability
•Tendinitis

9. Ergonomic Control Methods
 Awkward body postures - hazards
 Working with the neck or back bent forward more
than 30° for more than 2 hours per day

10. Awkward Position
 Leaning forward at your desk
 Typing with wrists at an odd angle
 Raising shoulders while typing

11. Awkward Position
 Reaching to use mouse
 Twisting neck to look at monitor or
phone

12. But the good news is????
There are simple
ways to help
yourself!

13. Are MSDs 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.

14. Preventing MSD’s, But HOW?
By applying ergonomic principles to the office
setting:
 Risk factors are minimized
 Productivity is increased and
 Workplace quality is improved

15. 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!

16. Good Chair

18. Everyone Needs a Relaxed, Neutral Position
DO WHAT’S COMFORTABLE FOR YOUR BODY.
BUT NOT THIS!

19. Neutral Wrist Position
Keyboard
positioned at elbow
height and flat
- Avoid contact
stress while
typing
- Use proper
posture and
keying
technique
Your arms should
float over the
keyboard as if playing

20. Avoid REPETITION
 Performing the same or similar motions
repeatedly for extended periods without time
for rest and recovery can lead to discomfort
or trauma (English et al. 1995).
Examples:
 Keyboarding, mousing.
 Flipping through files & paperwork
 Extended reading or writing

21. AVOID LONG DURATION OF
SAME TASK
 The length of time spent on a task without
breaks, shifts in position, or stretches is
more important than the actual task.

22. STRETCHES & BREAKS

23. A FEW BREAK IDEAS
Organize tasks around built in breaks
 Eye breaks - blink to moisten eyes every 5-10
minutes. Every 15 minutes or so look away from the
screen to distant part of room.
 Micro-breaks - between burst of activity rest the
hands, neck and shoulders in a relaxed straight posture.
 Rest breaks - every 30-60 minutes take a brief 5-
minute break and engage in another activity.
 Exercise breaks - every 1-2 hours do gentle stretching
exercises

24. NECK STRETCH

25. Shoulder Pinch

26. Shoulder Shrug

27. Chair Rotation Stretch

28. Arms Behind Back Stretch

29. Foot Rotations

30. Wrist Flexed & Extended

31. Finger Squeeze

32. But what about HEADACHES???
 Many office-related headaches are caused by
eyestrain.
- Dry eyes
- Monitor glare
- Tired/strained eye muscles

33. Eyestrains
 Position monitor at a comfortable distance
 Avoid glare
 Adjust brightness and contrast
 Keep screen clear of dust
 Look up and away every few minutes or so!

34. Ergonomic Products
There are a variety of ergonomic products available
on the market, including:
 Keyboards
 Wrist rests
 Mouse pads
 Chairs
 Adjustable desks
 Glare screens

35. Other Equipments
Head sets
o Recommended when
on the phone for
extended periods of
time, receive frequent
calls.
o Important for people
who write or use the
computer while talking
on the phone.

36. Other Equipments
Sit to stand workstations
 Allows for macro changes in
posture
 Minimizes fatigue or
discomfort associated with
continuous sitting or standing
 Can be beneficial for those
with back pain

37. Five Key Points to Remember
 Ergonomics can help you on your job
 WMSDs can happen in jobs with risk
factors
 Risk factors can be reduced and WMSDs
prevented
 Reporting signs and symptoms early is
important
 You can help your company put
ergonomics changes into place.

38. Summary
 You Can Reduce Risk Greatly Improve body posture
and keep a safe body position
 avoid awkward positions
 use tools and equipment correctly Rearrange work
area-
 control your environment,
 use the right equipment in the right position,
 keep work within reach
 Change work habits
 practice and use correct procedures,
 avoid repetition and long duration of a single task
 take frequent breaks
Apply ergonomic principals at home, too

39. Takeaways
 There is an old proverb that says: “Too much
or too little of anything is detrimental”.
 Keeping our pace at the workplace, or at
home doing the things we love most over our
computers is beneficial to our general health.
 It is never wrong to halt for a bit, and walk
away from too much work, and find some
relaxed time with your self.