Ergonomics is the application of scientific information about humans to design objects, systems, and environments for human use. This document discusses how ergonomics can help prevent common injuries from repetitive tasks like typing. It provides guidelines for proper posture and setup when using computers to reduce strain on the eyes, wrists, back, and other parts of the body. Examples include keeping the screen at eye level, taking short breaks to rest eyes and muscles, and using wrist supports to avoid bending the wrists. With ergonomic adjustments and exercise, workers can help minimize risks of repetitive stress injuries.
2. What is Ergonomics?
Ergonomics
is the application of
scientific information concerning
humans to the design of objects,
systems and environment for
human use. Ergonomics comes
into everything which involves
people. Work systems, sports and
leisure, health and safety should
all embody ergonomics principles if
well designed.
3. How Do You Use Ergonomics?
Using Ergonomics Can Help All Types of Workers
– Assembly and Production Jobs
– Construction and Maintenance
– Healthcare Workers
– Packing, warehouse and delivery jobs
– Data Entry, typing and computer work
It applies to tasks involving:
– Bending, lifting, pushing and pulling
– Twisting and squeezing
– Finger and hand movements
– Sitting and standing
It applies to home and play too!
4. You Can Help Prevent Common
Injuries and Conditions
Repetitive
Motion Injuries (RMIs)
Back Injuries
Muscle Injuries
Eyestrain, Headache,
Fatique
5. Operator Posture at the Computer Stations
Keep wrist moderately
straight (not bent)
and relaxed whenever
possible. Wrists
should extend straight
out from forearm.
Use wrist pads across
the bottom of the
keyboard. Never rest
wrists on hard edge.
Wear a wrist support
strap (if desired) to
hold your hands in a
neutral position.
6. Operator Posture at the Computer Stations
Elbows should be bent at a 90
degree angle. Forearms should
be parallel to the floor. Upper
arm should not extend away
from the torso.
Torso-to-thigh angle should not
be greater than 90 degrees.
Feet should never dangle. Feet
should rest flat on the floor.
Use a foot rest if needed.
Knees should be as high as
your hips.
Do not slouch.
Typist head should tilt down
(about 15 degrees or less).
7. Eye Strain at the Computer Stations
Do
not sit and stare at computer
for long periods of time. Take
frequent breaks, stretch and rest
your eyes.
Position the screen directly in
front a little lower than eye level.
Routinely clean the screen to
eliminate dust that can dim the
display.
8. Eye Strain at the Computer Stations
If you wear reading
glasses, you may get
a prescription based
on the distance you sit
from the monitor
screen. Bi-focal
wearers may need
single correction
reading glasses or “trifocals.” Contact lens
wearers may need a
humidifier or drops to
keep eyes moist.
9. Eye Strain at the Computer Stations
Eliminate glare. Close
window blinds and avoid
direct sources of light that
can reflect onto the
monitor.
Reduce intense color
contrasts between the
background and printed
text.
Get a larger computer
monitor.
Exercise your eyes by
looking away, blinking
frequently, rolling your eyes
clockwise then counter
clockwise. Blink frequently.
Keep eyes moist-use rewetting drops as needed.
10. Repetitive Motion Injuries (RMIs)
A
single motion may not cause a
problem but repeating it over and
over may. Carpal Tunnel Syndrome
(CTS) may result from RMIs. You can
help prevent these injuries by:
– Changing the procedure and movements
used.
– Using stretching and rotating exercises
– Using very short (e.g., 30 seconds) minibreaks to relieve physical stress
– Keeping wrists straight and elbows
straight (at computer and reprocessing
scopes)
11. Repetitive Motion Injuries (RMIs)
The ability to quickly recognize
symptoms can also play an
important role in minimizing injuries
like CTS. Early on, CTS may respond
to NSAIDS, steroid injections,
exercises, braces and work
restrictions. However, once severe
symptoms develop, surgery is often
needed.
12. Back Injuries/Disorders
Many workers associate a back injury
with one specific traumatic event.
However, most back injuries are
actually musculoskeletal disorders
(MSDs) that result from the
combined effect of many stresses
and traumas. Usually, the event that
seems like the sole cause of an
injury is only the last in a long string
of traumas.
13. 5 Main Risk Factors for Back Injury
Heavy physical work
Lifting and forceful movements
Bending and twisting
Whole-body vibration
Static work postures
These factors, individually or
combined, can cause muscles, ligaments,
and tendons in the back to become torn and
stretched, as well as inter-vertebral disc
damage.
14.
15. Help Prevent Back Injury
Avoid lifting whenever you
can
When you have to lift, use
proper technique:
– Take a balanced stance with
your feet about a shoulderwidth apart. One foot can be
behind the object and the
other next to it.
– Use your palms (not just your
fingers) to get a secure grip
on the load. Make sure you'll
be able to maintain a hold on
the object without switching
your grip later.
Push don’t pull
16. Help Prevent Back Injury (cont.)
Lift gradually (without jerking)
using your leg, abdominal and
buttock muscles and keeping the
load as close to you as possible.
Keep your chin tucked in so as to
keep a relatively straight back
and neck line.
Once you're standing, change
directions by pointing your feet in
the direction you want to go and
turning your whole body. Avoid
twisting at your waist while
carrying a load.
When you put a load down, use
these same guidelines in reverse.
17. Help Prevent Back Injury (cont.)
Maintain good general conditioning and
flexibility. Leg, back and abdominal
strength are especially important
Maintain reasonable weight. Excess
weight puts unnecessary strain on the
abdominal and back muscles and causes
greater wear and tear on the joints.
Get help if needed.
18. General Guidelines for Patient
Handling
Always allow patient to assist as much as
possible.
Always instruct patient what to do, even if
it is to keep still.
Always keep in mind the patient’s
individual precautions.
Whenever possible, do standing pivot
transfer toward stronger side.
Avoid assisting patient by grasping
underneath arms
19. More Ergonomic Tips
Adjust
your position or task
frequently to avoid repeated stress
on a single part of the body.
Keep your wrists straight.
Adjust your pace, if possible. Pace
yourself by taking breaks and doing
stretching exercises.
Reduce the load you are carrying –
make multiple trips.
Practice good body alignment.
20.
21. Repetitive-Stress Injuries - Quiz
1.
Which of these activities can result in
repetitive-stress injury (RSI)?
a)
b)
c)
d)
2.
Pitching a baseball
Playing the violin
Typing
All of the above
What are warning signs of RSI?
a)
b)
c)
d)
A feverish joint
Loss of much strength
Pain
B and C
22. Repetitive-Stress Injuries - Quiz
3.
Why is RSI difficult to diagnose and
treat?
a) It may or may not result from workrelated tasks
b) Underlying physical conditions and
physical differences may increase risk
c) There are no definitive diagnostic test
d) All of the above
23. Repetitive-Stress Injuries - Quiz
4.
Which of these unhealthful habits may make RSI
worse?
a)
b)
c)
d)
4.
Not managing stress
Smoking cigarettes
Drinking too much alcohol
A and B
The National Standards Institute says that
ergonomically correct workstations should
include which of these?
a)
b)
c)
d)
Wrists pads
Adjustable document holders
Detachable keyboards
B and C
24. Repetitive-Stress Injuries - Quiz
6.
Which of these therapies have proved beneficial
in treating RSI?
a)
b)
c)
d)
7.
Nutrition
Biofeedback
Electrical stimulation
Psychotherapy
Which of these can be the most important factor
in preventing RSI in people who work at
computer workstations?
a)
b)
c)
d)
Ergonomically correct desk
Ergonomically correct chair
Correct posture
Wrist pads for the keyboard
25. Repetitive-Stress Injuries - Quiz
8.
For people who work with computers,
which of these reduce the risk of RSI?
a)
b)
c)
d)
8.
Taking short, frequent breaks
Wrist pads
Flat keyboards
Not typing more than three hours without
taking a breaks
How does exercise help relieve RSI?
a)
b)
c)
d)
Improves muscle tone
Reduces tension
Increases oxygen supply
A and B
26. Repetitive-Stress Injuries - Quiz
10. Which
of these doctors are trained
specifically to recognize and treat
RSI?
a)
b)
c)
d)
General practitioners
Occupational-medicine specialists
Chiropractors
Neurosurgeons
