Ergonomics Training by Washingtion State University

ERGONOMICS at WSU-TC
Completion of this unit
fulfills required WSU-TC
safety training for:
Ergonomics
Lifting
Slips, trips and falls

Lezlie Couch
EH&S- WSU-TC

What is “Ergonomics”?
Ergonomics is the scientific study of human work.

Ergonomic principals adapt work to a specific person
by designing tasks & tools or equipment to fit the
individual to prevent injuries to the musculoskeletal
system.

What are the benefits of ergonomics?

•Reduction of work-related injuries
•Increased worker productivity
•Increased work quality
•Reduced absenteeism

YOU
JUST
FEEL
BETTER!

•Increased morale
Ergonomics provides a win-win

What are the risks
of ignoring ergonomic principles?


An “MSD” is an illness or injury that affects one or
more parts of the musculoskeletal system










Bones
Muscles
Tendons
Ligaments
Cartilage
Nerves
Blood vessels

MSD

Other common terms for “MSDs”are:
MusculoSkeletal Disorders




Cumulative trauma disorder (CTD’s)
Repetitive strain injures (RSI’s)
Repetitive motion injuries (RMI’s)

When not diagnosed and treated these can cause
inconvenience permanent pain and disability.

SYMPTOMS of MSDs
Discomfort Numbness
Tingling
Loss of
strength
Swelling
Reduced range of motion
Fatigue

Pain

Stiffness
Aching

What are MSD’S?
 MSD’s

are injuries caused by sustained
exposure to stressors or repetitive motion.
 They may affect muscles, tendons, ligaments,
bones, circulation, or nerves.
 Some well-known MSD’s are:
 Carpel tunnel syndrome
 Guyner’s syndrome
 Trigger finger
 Tennis elbow
CONTINUE

CARPAL TUNNEL SYNDROME
One of the best known MSDs
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 first symptom.

Pain & tingling, can go up the arm to the
shoulder and neck, causing waking to pain
in middle of night

GUYON’S CANAL SYNDROME
Similar to carpel 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 carpel tunnel, Guyon’s
affects the little and ring fingers.

Can be in conjunction with carpal tunnel

TRIGGER FINGER
Trigger finger affects the ability of 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 tendon, gripping power tools,
long hours of grasping steering wheel, or birth
defects
Symptoms are pain and
a funny 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.

Symptom are severe pain.

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.

Am I at risk for a 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.

RISK FACTORS which can lead to MSDs
(Stressors)


Awkward posture



Static loading or sustained exertion



Contact stress



Force

These STRESSORS can be influenced by
1.
2.
3.

Organizational or administrative precautions
Environmental conditions
Individual work routine and habits



Vibration



Repetition of same motion for several hours/day



Length of tasks without breaks



Insufficient rest time



Psychosocial stress

Most MSDs are the result of combined risk factors

Reducing RISK FACTORS for MSDs


The purpose of ergonomic training is to
help you reduce or eliminate the stresses
that can lead to MSDs



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!
If most of your work is done in an office continue

If most of your work is done outside of an office continue

Office Ergonomics-

The right equipment, the right place

Use a good CHAIR
Backrest is provides good lower back support
Arms adjustable
Front edge of seat pan
curves down

Seat pan adjustable
horizontally and tilts

Height adjustable

On rollers

Five feet for base-most stable

Office Ergonomics-


MONITOR HEIGHT


The position of your head and neck is very important



Place computer monitors
directly in front of you



The right height is person
dependent- usually the top
of the screen at eye level
(or slightly below for those who
wear bifocals)



Raise the monitor if you
have to look down at it

The screen should be at least an arms length away
(If you can’t see at that distance, get special computer glasses)

Office Ergonomics-


KEYBOARD STYLES

A variety of styles are available.
Choose one that is comfortable for you.

Office Ergonomics-


KEYBOARD HOLDER
Keyboard holders should
Tilt
 Provide wrist rests (rest palms not wrist)




Provide space for a mouse

Office Ergonomics-


MOUSE HOLDERS
Mouse trays or mouse holders can bring a
mouse to a better position

Office Ergonomics-


MOUSE STYLES
Choose a style comfortable for your hand and fingers

Office Ergonomics-


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.



See what you can do to make your work more comfortable for
you.

Disclaimer: 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!

Office Ergonomics-


Everyone needs a relaxed, neutral position
DO WHAT’S COMFORTABLE FOR YOUR BODY!

Monitor at or below eye level

Wrists straight
Back supported
Forearms and thighs parallel to the
floor

Forearms supported

Feet flat on the floor

Office Ergonomics-


MOUSE POSITION


Mouse should be
close to the
keyboard and the
same height or
slightly higher

NO!



Locate the mouse
to avoid reaching

Office Ergonomics-


Phone PLACEMENT
Should be different for right and left handers
You should not have to twist and reach across your body
every time you answer the phone.

Many people need to spend a lot of time on the phone, and must often do other tasks at the same time
This creates a lot of stress
for neck and shoulder muscles

Consider a head set if you spend a lot of time on the phone,
especially if you do other tasks at the same time

Office Ergonomics-


Document PLACEMENT
Place documents so that you don’t
need to bend your head to read while
you keyboard
Consider getting a document holder

Ergonomic STRESSORS

Environmental conditions can
influence ergonomic stress.
 Lighting
 Noise
 Temperature

….even at a computer station!

Ergonomic STRESSORS

LIGHTING & MONITOR GLARE


Lighting should be
indirect and adequate



Not too much light,
or it may cause a glare,
headaches and eye
fatigue



If there is a glare on your
eyes as you work, use
glare screens on
computers, or adjustable
blinds at windows

Ideal is 35-50 foot candles

Office Ergonomics-


GLARE SCREENS

COMPUTER VISION SYNDROME
can be prevented
Accommodate your eyes



Use computer eyewear when appropriate
Placement of reference material
and monitor distance should be
comfortable for your eyes

Prevent constant glare



Keep monitor clean
Use:




indirect lighting
non-reflective walls and furniture
anti-glare screens

Exercise your eyes



Periodically focus on object 20 feet away
Blink eyes rapidly if they feel dry

Ergonomic STRESSORS

Noise can be a STRESSOR
 If

your office is near a noise source,
close your door, or wear ear plugs

 Besides

causing ear damage, constant
noise can create extra muscle tension in
the body causing fatigue and making it
easier for ergonomic injuries to occur.

Ergonomic STRESSORS

Temperature
 People

are more prone to ergonomic injuries
in cold environments. Muscles and other
tissues are more tense, because of decreased
circulation.

 Dress
 Do

appropriately

some warm up exercises, such as
stretching your hands, to loosen your finger
muscles before keyboarding.

Ergonomic STRESSORS

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


Ergonomic STRESSORS

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


Ergonomic STRESSORS

VIBRATION causes stress
 Hand-arm

 Whole

vibration (hand power tools)

body vibration (driving rough off roads)

 Even

if these do not occur in your work
environment, what about home activities?
CONTINUE

Ergonomic STRESSORS

Environmental conditions can influence ergonomic stress.



Lighting



Noise



Temperature

Ergonomic STRESSORS

EYE STRAIN can be prevented
Accommodate and exercise your eyes
When working on a computer

Use computer eyewear when appropriate
 Placement of reference material
and monitor distance should be
comfortable for your eyes


When doing work at close range




When driving for long periods of time




Ergonomic STRESSORS

 If

you work near a constant noise
source, such as generators or
fans, close your door, or wear ear
plugs.

 Besides

causing ear damage,
constant noise can create extra
muscle tension in the body causing
fatigue and making it easier for
ergonomic injuries to occur.

Ergonomic STRESSORS



If you use equipment which makes loud noise, wear
ear plugs. EH&S can help you find some which are
comfortable and appropriate



Use of most power equipment, machinery, lawn
mowers, and blowers should require ear plugs.

x

Ergonomic STRESSORS

Temperature
 People

are more prone to
ergonomic injuries in cold
environments because circulation
is slowed down and muscles and
other tissues are more tense.

 Dress
 Do

appropriately

warm up exercises such as
stretching before you begin work.

Ergonomic STRESSORS

FORCE can be a stressor
A

task can require a moderate amount of
force to be applied to very small muscles

 Examples:

Pushing the same button over
 Gripping the sides of the phone tightly
 Pounding a hammer using your wrist muscles
 Grasping a screwdriver with only a couple of fingers
 Lifting heavy items with one hand


Ergonomic STRESSORS

MECHANICAL CONTACT STRESS
A hard or sharp surface or object pressing
into the soft tissues, the tendons, nerves
and blood vessels.
 Examples:
Leaning elbows on hard chair or armrests or work
surfaces
 Sitting on a seat that places pressure on the backs
of the thighs


Ergonomic STRESSORS

VIBRATION causes stress
 Hand-arm

 Whole

 If

vibration (hand power tools)

body vibration (driving rough off roads)

you don’t encounter these at work, what
about home activities?

Ergonomic STRESSORS

HOME-OFFICE CONNECTION
 What

happens off the job may influence
stress, discomfort, or pain during the workday
and vise-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.

Ergonomic STRESSORS

Psycosocial 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.

Ergonomic STRESSORS

INDIVIDUAL STRESSORS
 People

face different stresses and have
different abilities to in a vacuum,
We don’t live cope.

life stresses can adversely
 Employees vary in physical condition.
effect the wellness of an
individual and contribute to
 Some individuals are also dealing with
ergonomic stressors.
chronic illnesses or disabilities

Solutions

Individual work routine and habit
Fortunately,
most STRESSORS can be minimized
or eliminated
by individual habits
and work routine.
The solution to most ergonomic
problems is to work comfortably
and avoid a few common
ergonomic pitfalls.

Solutions

Avoid REPETITION
Performing the same or similar motions repeatedly for
extended periods without time for rest and recovery
can lead to discomfort or trauma.
Examples:








Keyboarding, mousing, and 10-keying
Flipping through files & paperwork
Extended reading or writing
Punching or stapling
Pruning or clipping
Painting
Hammering

Solutions

AVOID LONG DURATION OF 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.

Solutions

STRETCHES & BREAKS
 Static

positions are your enemy!

 Whenever
 Small

you think of it, change position

frequent stretches go a long way in
preventing MSD’s.

Stretch Break


WSU- TC has purchased this software for all faculty, staff, and students to
use if they wish.
To download this program, go to http://www.tricity.wsu.edu/ctc/Files/Stretchbreak.exe
Choose 'Open' when prompted to do so.
Press 'Ok' and 'Next' until the installation is finished.



Stretch Break (default) interrupts you every 30 minutes- suggests three
varied stretches which take a total of 1 minute to complete. You cannot
believe how much better you feel afterwards.



You can cancel the stretches as soon as they come on the screen,
choose the amount of time you work before being interrupted ( between
10 minutes and 3 hours) and decide which of the many exercises you
want to include, and how many you want to do at each break.



Such programs are one of the best preventions of ergonomic injuries at a
computer workstation. Even if you choose not to do the exercises, you will
be reminded to shift position, etc periodically so that your muscles do not
become unduly stressed. Most computer related injuries occur because
of projects which engage persons for a substantial length of time.

Solutions

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

Solutions

Avoid BAD POSTURES
Everyone has seen these….
Slouching over a computer

Propping a phone on shoulder

Bad postures are a primary cause of ergonomic injuries

Solutions

Avoid AWKARD 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 the chair
Leaning forward or bending over work
Holding heavy items in position
Lifting, pushing pulling
Turning head side to side to view the monitor
Cradling the phone between the ear and shoulder
Typing with bent wrists

AW
PO KW
SIT AR
IO D
NS
cre
ate
ST
RE
SS

Avoid SUSTAINED EXERTIONS

Solutions

Static loading occurs when muscles must hold
the body in a single position for a long period of
time. Lack of movement reduces circulation
and causes muscle tension
Examples:
Holding hands in place
 Keeping the head still while reading
 Sitting still for long periods of time
 Sitting upright without back support


S
PO TAT
SIT IC
IO
NS
cre
ate
ST
RE
SS

Solutions

Lifting (Static Loading)
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:
1.
2.
3.
4.
5.

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

Solutions



Use a step stool or platform to
reach loads above your head



For bulky and oversized loads,
get help or use mechanical
aids



Get a good grip- use handles
when available

Solutions






Don’t pull
Push
Get twice the power
Reduce the risk of injury

Solutions



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

Individualize Solutions

NO ONE SOLUTION FOR ALL
 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.

Individualize Solutions

Meet the Challenge!
 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!

Meet the Challenge!

Identify your risk of ergonomic problems
Identify types of ergonomic problems


Look at your daily work tasks



Identify one or more risk factors



Review & rethink your work activities/tasks
(including those outside of work)



For a Free WORK STATION ASSESSMENT
Contact your supervisor and Lezlie Couch



http://www.ehs.wsu.edu/ohs/ohs-ergo.htm



WSU ergonomic fact sheet

Meet the Challenge!

Identify barriers to solving the problems


Let supervisors know when there is a problem



Discuss concerns and possible solutions with your
supervisor



Adjusting work schedules



Modifying job design



Rearranging task order



Changing task assignments



Consult a physician, if warranted

Meet the Challenge!
Identify approaches to overcoming the barriers



Recommend and/or implement solutions.



Try something and if it doesn’t feel comfortable,
discontinue and try something else!



As time passes, try to notice if the problem has truly
been eliminated.



Let your supervisor know how well the controls are
working.

Meet the Challenge!

REMEMBER!

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

Meet the Challenge!

Things YOU can do TODAY
 Look

up & away from your work frequently

 Change

your chair position occasionally

 Take

frequent mini breaks & include
stretches/exercises
(Use stretch break computer program)

 Vary

tasks and the daily order of tasks

Ergonomics is a Win-Win situation!

SLIPS TRIPS FALLS
Real slips, trips and falls are not
funny.

At WSU-TC, more people are injured and
more work time is lost by slips, trips, and
falls, than by any other means.

Slips, Trips and Falls

•Hazards that can lead to slips, trips and falls are often

overlooked, even though they cause many injuries
ranging from minor cuts and sprains to disabling injuries
and even death.

•Although slip, trip and fall hazards are easily created,
they are also easy to correct.

•Be aware of such hazards, and correct them quickly,
before the next person becomes a victim!

SLIP Hazards
A slip occurs when there is too little friction
or traction between footwear and a walking
surface. Common causes of slips are:

•Slippery floor surfaces
•Liquid, moisture or ice on the floor,
•Food, trash or other small objects
•Oil or grease on the floor
•Footwear without nonskid soles

Trip Hazards
A trip occurs when a person’s foot contacts
an object or drops to a lower level
unexpectedly, and they are thrown off
balance.
Some common causes of tripping are:
Unsafe stairway conditions or use

Hazardous changescords that cross that may not and
Floor or telephone or hidden steps
Electrical level floor conditions such as passageways be
protruding nails, holes or loose boards,
obvious
aisles
loose carpet and rugs
Furniture that creates
Insufficient lighting Elevator cars that do not level off at
forobstaclesor working
walking
Materialsthe same height of the floor stopped
stored in passageways, aisles and
areas
Desk or file cabinet drawers left open, objects
stairways
at
protruding into passageways and aisles

Fall Hazards
In addition to falls as a result of slips and trips,
you may be injured if you fall from an elevation.
Some causes of falls are:

•Using makeshift items (boxes, buckets, chairs, etc ) to gain
height

•Not sitting on “4 square” of a chair
•Carrying large or too many items that prevents seeing where
you are going

•Jumping from one level to another

Preventing Injuries with good housekeeping
Good housekeeping is one of the most important methods
for preventing falls due to slips and trips










Clean up all spills immediately
WITHOUT GOOD HOUSEKEEPING PRACTICES,
MarkANY and wet areas
spills OTHER PREVENTIVE MEASURES (SUCH AS
INSTALLING SPECIAL NO-SLIP FLOORING, EXPENSIVE SHOES
Mop or sweep debris from floors SAFE FALLING) OR TRAINING ON WALKING
TECHNIQUES AND
Remove obstacles from walkways and always keep
WILL NEVER BE FULLY EFFECTIVE.
them free of clutter
Secure mats, rugs and carpets that do not lay flat
Always close file cabinets or storage drawers
Cover cables that cross walkways
Keep work areas and walkways well lit
Replace used light bulbs and faulty switches

Walking on Slippery Surfaces
•Take small steps- shorter than your foot length- to keep
your center of balance under you.
•Walk with your toes pointed outward. This provides a wider,
more stable base of support for maintaining balance.
•Turn gradually- a sharp turn results in a sideways force that
can cause loss of balance and a fall
•Keep both hands free for balance rather than in your
pockets.
•Wear shoes with slip-resistant soles or studded shoe
pullovers for walking on icy surfaces
•Use sidewalks walkways that have been cleared of ice and
snow.

Using the Stairs
•Use the handrail from start to finish
•Avoid carrying loads on the
stairways- or only carry loads you
can see over.

•Keep your eyes on where you are

going, and descend stairs slowly to
keep your balance and identify
tripping hazards.

•Test potentially slippery stairs by
tapping them with your foot.

•Going up or down, keep weight on

your back leg until your front foot is
safety on the next step. This
maintains your center of gravity.

Most Slips and Trips can be
Prevented
As part of the WSU organization, know what to
look for and take action to reduce the risk and
eliminate the hazards before someone is injured.
If you don’t, the result can be potentially serious
injuries and costly lawsuits.

$

$

In Conclusion…
•Take responsibility for the safety of your work area.
•Report unsafe situations or conditions to
Facilities (Jerry Massey 2-7216 )or
EH&S (Lezlie Couch 2-7163)

•Think Safety Act Safely
When you have completed this training on preventing injuries
due to ergonomic problems and slips, trips and falls, you may
return to review it, or you may proceed to take the review quiz.
You must complete the quiz and submit it to receive credit for
this training.
Click here if you want to go back to the beginning and review the training
Click here if you are ready to complete the 15 question quiz

Ergonomics Training by Washingtion State University

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Ergonomics Training by Washingtion State University