Who’s Got your Back?(What you don’t know about Office

Ergonomics)

January 9, 2013 1Carol Schmeidler/Kelly Haidar

AgendaBackgroundApplications/LimitationsDefinitionsProblemsSolutionsBacksEquipmentOther SituationsResources

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What This Isn’t

• The end-all, cure-all• Infallible• Guaranteed to help 100%

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What This Is• Not rocket science!• Helpful• Based on current

standards and recommendations

• Information for the workplace

• Information for home4

But First, Let’s Stretch!

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But First, Let’s Stretch!

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What is ergonomics?

From Greek words “ergon” (work) and “nomos” (law), or…

Fitting jobs to people to prevent or minimize the occurrence of injury

Not limited to computer use!

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Where does our information come from?

Government requirementsAgency RecommendationsIndustry-Specific GuidelinesOther colleges/universitiesManufacturers

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It’s not just computers, but…

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It’s not just computers…

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Types of Problems

Head and neckShoulders and Upper armsBacks - ~85% of people at one timeWrists and HandsOther issues not caused by, but

affected by work activities11

Caveat Ergo

Other possible causes of problems:• Hobbies outside of work• Medical conditions (diabetes, pregnancy)• Medications• Second/Third jobs• Age-related disorders

A pain in the wrist isn’t always Carpal Tunnel!

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Solutions – Basic Principles

Design ergonomics into any jobPre-planning is the best course of

actionTHERE IS NO “ONE SIZE FITS ALL”It’s not just the furniture! Habits

must also change

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Solutions

Environment affects behavior Movement is criticalMinimize extreme posturesAvoid contact stressTake breaks!

Education Education Education

Solutions – Basic Principles

Minimize extreme postures≥ 90° angles in knees, hips, elbowsAvoid contact stressAdjust what you canImproviseTake breaks!

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Solutions

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Solutions

Chairs:• While standing, seat at knee level • Feet flat on floor (foot board)• Room between chair edge and knees• Backrest supports lower back curve• Shoulders upright, not hunched or low• Arms rest at sides, 90° angle at

elbows17

Solutions

Work Surface• Elbow height• Adequate leg room• Adjustable keyboard trays• Store supplies at work surface level (don’t bend)

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SolutionsMonitor• Directly in front of you• Approximately arm’s length

away• No squinting required• Top of monitor even with

eyebrows

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SolutionsKeyboard

• Directly in front of you (“J”)• Negative tilt• Do not use keyboard

“feet”• Neutral, straight wrists• Don’t rest on wrist rests

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Solutions

Mousing• Hand in straight line with forearm• Do not bend wrist• Mouse should same height as and

directly adjacent to keyboard

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Arranging Your WorkstationAccessories

• Headset or shoulder rest• Document holder – adjacent to

monitor• Foot rest• Monitor Arm• Mice, Keyboards

Advice• Turn whole body, don’t twist• Breaks – 1 min./30 min. or 20/20/20 22

Solutions

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Laptop UseSame requirementsDocking StationsUse laptop as monitor (stand)Aux. keyboard and mouse

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Standing vs. Sitting

Keyboard at elbow heightTop of monitor even with tops of

eyebrowsAnti-fatigue mat to stand onSolid foot rest?Alternate standing with sitting

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Lighting the WayDifferent tasks require different

levels of light“Old eyes” need more lightComputer glassesOne source of overhead lights Task lighting avoids glare, provides

additional light when/where needed

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SolutionsChanging habits is also

very importantPostureBreaks – stretches?Arrangement of work

stationFollowing suggestions

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Remember that…The best solutions the

most expensiveGadgets, bells & whistles

can’t substitute for training and good practices

The best way to prevent problems is to design them out at the beginning

Be creative in finding solutions

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A Word or Two about Backs

Remember what we said about 85% of the US population reporting back pain?

There are many causes; some preventable, some not

There are things you can do to prevent or limit back problems

Proper Lifting Techniques

SolutionsCarrying

• Carry in the “Power Zone”• Redesign process to limit/eliminate need to

carry• Reduce bulk/weight of materials to be carried• Reduce distance

SolutionsPushing/Pulling

• Know the route• Push rather than pull• Minimize weight• Stay close to load, bend knees• Adjustable handles to keep grip within Power

Zone• Ensure good visibility• Avoid twisting/turning

Assistive DevicesThese can be helpful, but must be

combined with proper body positioning, etc.

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Assistive Devices

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Workstation Evaluations

Assessments provided upon request!

ResourcesYour local Safety & Health ProfessionalRecommendations

• www.osha.gov• www.nih.gov/od/ors/ds/ergonomics/lab1.html• www.cdc.gov/niosh/topics/ergonomics/• http://www.seating-ergonomics.com/index.html• “The Ergonomics Guide to Computer Workstations –

AIHA publication Other Universities

• www.ergonomics.ucla.edu/• www.ergo.human.cornell.edu/• www.yale.edu/ergo/

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Resources

Vendors/Service Providers• www.humanscale.com• www.alimed.com• www.ergoboy.com• www.ergotron.com• www.officeorganix.com• www.askergoworks.com

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Questions? Thank you!!

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