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Presentation Objectives participants will be able to...
• Understand basic concepts of ergonomics • Identify common musculoskeletal injury risks• Learn strategies to decrease MSD injury risks• Address questions on ergonomics and back
safety
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Ergonomics “Study of Work”
“The science of fitting the job to the worker”
“ergo” = work
“nomics” = study of
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Job Risk Factors
• Working in awkward postures / positions• Prolonged sitting and standing
• Bending, reaching, stretching
• Driving for extended periods of time
• Heavy lifting
• Awkward lifting
• Lifting in combination with twisting
• Pushing, pulling, carrying
• Accidents, slips, trips, falls
• Vibration
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Goals of Ergonomics Program… Reduce work-related musculoskeletal disorders developed by
workers when their jobs involve...
• Awkward postures• Static positions• Reaching• Bending & Lifting• Force
• Repetition• Contact stress• Vibration• Repetition
U.S. Department of Labor Occupational Safety & Health Administration
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What are MusculoSkeletal Disorders?
MSDs are injuries and illnesses that affect muscles, nerves, tendons, ligaments, joints or spinal discs.
U.S. Department of Labor Occupational Safety & Health Administration
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Common Body Parts Prone To Workplace MSDs
• Back - Lower • Neck and Upper Back• Upper Extremities - Arms and Hands• Lower Extremities - Legs and Feet
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Examples of MSDs
• Carpal tunnel• Rotator cuff syndrome• Lateral epicondylitis
- tennis elbow
• Low back pain
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Musculoskeletal Disorders:Signs and Symptoms
in general…
• Decreased ROM• Decreased grip and/or
pinch strength• Swelling• Fatigue• Loss of function
• Numbness• Burning sensation• Tingling• Pain• Cramping• Stiffness
French & Zecha, 2005
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Musculoskeletal Disorders: How & Why?
• Related to intensity of work• Have biomechanical and physiological factors• Can occur after weeks, months, years on job• Can take weeks, months, years to resolve• Have occupational and non occupational
causes
French & Zecha, 2005
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Musculoskeletal Disorders: How & Why? listening to our body…
• Disruption in balance between breakdown and recovery
• 1st sx….fatigue (of body part)• 2nd sx…ache• 3rd sx…pain• Leading to loss of function
French & Zecha, 2005
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Adaptation vs. Injury the fork in the road…
• Adapt– Soft tissue remodels
– More strength
– More stability
– More endurance
– Discomfort decreases
• Injury– Soft tissue breaks
down– Less strength– Less stability– Less tolerance for
use– Discomfort increases
French & Zecha, 2005
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Posture check: reaching & bending it’s all connected and it’s all about physics…
• Load & leverage• 10# vs. 70# low back• 15# vs. 45# head &
neck• Think about posture
– Forward head– Sitting– Reaching
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PostureThink of posture in terms of joint position
Static and awkward postures lead to: Decreased movement Decreased circulation Increased stress and fatigue
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Posture checkask yourself…
Do you use a headset rather than cradling thetelephone between your head and shoulder?
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Posture checkask yourself…
•Are you sitting against the back of your chair while you work?
•Is your head/neck upright and centered over your shoulders when you look at the screen or documents?
•Are your shoulders relaxed when keying and using the mouse?
•Are your arms close by your sides when you use the keyboard or pointer?
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Posture checkask yourself…
•Are your elbows relaxed (100 degree angle) when using the keyboard or mouse?
•Are your wrists in a neutral position (aligned with your forearm) when keying or using the pointer?
•Are you avoiding awkward postures such as an extended finger or thumb when keying or using the mouse?
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Equipment set-up examplerisk identification…
Elbow and shoulder away from body, reachingincreased strain on shoulder and wrist
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Elbow and shoulder more relaxed and closer to bodydecreased strain on shoulder and wrist
Equipment set-up examplerisk identification…
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Equipment set-up examplerisk identification…
Forward placement of document holders and monitorprevents excessive turning and bending stress in neck,
upper back and torso
Posture:keeping it straight!
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A word on repetition
• Key issue is recovery time - the time required for tissue to restore nutrition, replace
cells, dissipate byproducts
- rest breaks
• Some newer research demonstrates that repetition
is significantly less of a problem vs. posture
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A word on contact stress
At your workstation notice where your body comesinto contact with objects…
Where are your:
•Front & back of knees•Elbows•Wrists•Back•Behind•Calves, feet, ankles
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Is my “ergonomic” potato chip really ergonomic?
• To be ergonomic a design must…• Fit the user• Be easy to use• Improve comfort• Improve performance• Improve health and safety• Not just bells and whistles!
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Computer workstation ergonomics
• Chair• Monitor• Keyboard• Mouse• Document holders• Lumbar pads/pillows• Arm rests
• Glare
• Eye strain
• Footrests
• Wrists pads
• Keyboard trays
• Laptops
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Chair Basics
• Good lumbar (low back) support• Comfortable sitting for at least 2 hours• Chair has 5 point base• Adjustable arm rests (or none)• Seat pan is comfortable • Easily adjustable while sitting• Appropriate height & depth of seat pan
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Monitor issues and glareprotect your eyes !
• Eye-to-screen distance at least 18 inches• Top of screen at eye level or slightly below• Don’t stare…blink frequently to lubricate
eyes• Use blinds to control outside light• Screen colors: dark letters on light
background (IBM blue)
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Work techniqueask yourself…
•Do you avoid leaning on the wrist rest while keying and mousing?
•Are you using a light touch to key?
•Are you holding your mouse loosely with your hand and fingers in a relaxed position?
•Do you let go of the mouse when not using it?
•Do you take 20 second breaks after every 20 minutes of keying?
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Work techniqueask yourself…
•Do you take eye breaks and look at a distance every 20 minutes?
•Do you blink while you look at the screen?
•Do you take stretch breaks throughout the day?
•Have you set up your work to encourage alternating sitting and standing throughout the day?
•Have you optimized your settings on your computer to make your work easier? (i.e. flicker rate, mouse speed, font size)
•Do you know how to adjust your keyboard tray and chair?
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Laptopsa few words…
Harder on eyes and neck• Smaller screens• Lower quality displays• Lower viewing angleHarder on wrists on arms• Narrow keyboard• Awkward posturesHarder on back• Carrying can strain back
Risk Reduction Measures• External keyboards• Docking stations• Practice good posture on road
Risk Factors
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Ergonomics isn’t just a work thing! think “physics & leverage” working around home…
• Washing dishes, pots & pans• Carrying and loading groceries• Picking up and carrying kids• Walking the dog• Yard work
– Raking, shoveling, sweeping
– Lawn mowing, snow removal
– Wheel barrels
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Ergonomics isn’t just a work thing! think of driving your car…
• Elbow resting on door, center console• Wrist over steering wheel• Buttock and back pain
• Posture• Nerve and tissue compression
• Position of legs while driving• Muscle strain: hamstring tightness• Decreased circulation
• Upper neck/back tension and pain• Muscle strain:upper trapezius• Stress reactions, trigger points
• Eye strain• Glare• Dehydration
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Ergonomics isn’t just a work thing! think of sleeping in your bed…
• Neck posture• Shoulder and arm posture• Wrist posture• Knee and hip posture• Back posture
For long periods of time: static and awkward positions, decreased circulation, increased compression!
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Ergonomics…there is no magic solution…
we are all unique in certain ways
• Age
• Gender
• Anthropometrics – Body Size & Shape
– Equipment accommodates 5th% female to 95th% male
• Skill Level
• General Health and Condition
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Common Back Disorders
• General joint stiffness• Acute strains and sprains• Degenerative disk disease• Bulging disc• Herniated disc• Osteoarthritis
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• Poor Body Mechanics
• Stressful Living & Working
• Loss of Flexibility
• Loss of Strength
Leading Causes of Back Problems
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Another cause of back problems…accidents
It is also possible to injure your back due to accidents.
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How do we take care of our back?
• Body Mechanics
• Proper Lifting Techniques
• Exercise
• Stretching
• Improved postures
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“It’s not how much you lift or move, but the way you do it”!
1) Push vs. Pull2) Keep Work Within “Strike Zone”3) Keep Load Close To Body4) Use Abdominal Bracing5) Pivot with Feet - Avoid Twisting6) Team Work vs. Mule Work
Body Mechanics
General Rules:
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Power Position:• Wide base of support• Feet shoulder width apart• Back straight• Head and shoulders up• Bend at hips and knees - NOT BACK!• Keep load close to body• Tighten stomach muscles• Use leg, hip and buttock muscles• Breathe out with lift
Proper Lifting Technique