Computer Workstation Safety Overview. Mike Papakyriakou Occupational Health & Safety (OHS) yorku.ca/ergo
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1 Computer Workstation Safety Overview Mike Papakyriakou Occupational Health & Safety (OHS) yorku.ca/ergo Phone: Revised Sep 05, 2013
2 Musculoskeletal Overuse Injuries (RSIs, MSDs) e.g. carpal tunnel syndrome 6 weeks post surgery
3 Musculoskeletal Overuse Injuries (RSIs, MSDs) Image source:
4 Prevention is best treatment Discomfort Pain Disability Learn symptoms Take corrective action early
5 Symptoms Some or all of the following: Tingling Numbness Weakness or clumsiness in hands; dropping things Pain Stiffness Burning sensation Heaviness Swelling Redness
6 Sample Agenda for Staff Meeting What are MSDs Checklist Reference Material Work Organization (1 st few slides) Chair Adjustments Keyboard Adjustments Process for getting more help 7
7 Injury Prevention: Vary Activities we re not designed for this Image source: weblog.infoworld.com/openresource/archives/2007/06/
8 Varying activities: switch tasks Intermittent standing/walking tasks are best
9 Switching tasks/activities at home
10 Alternate activities that are NOT recommended
11 How to vary activities #2 same task, different muscles or phone/visit
12 same task, different muscles mouse or keyboard
13 same task, different muscles (con d) switch hands mouse
14 Switch hands Briefcase Purse Backpack etc
15 Can you turn sitting tasks into standing/walking tasks?
16 How to vary activities #3 Stretch (think opposite) Image source:
17 Tissue activity level I don t have time to rest (switch tasks, stretch, etc)! Alternate activity (Recovery periods) Activity Activity Activity Activity Time
18 Tissue activity level How often? How long? Short activities = short recovery times Long activities = much longer recovery times Alternate activity (Recovery periods) 10 seconds 5 minutes 10 minutes 60 minutes Time
19 Don t wait for discomfort
20 Injury Prevention: Physical Fitness Diet Rest Exercise
21 Injury Prevention: Workstation/Body Mechanics
22 Mouse position Image source: Demo: hand far vs close
23 Hand posture/worksurface height Demo-wiggle fingers Image source:
24 Set seat height 1 st : Keyboard/mouse not at the right height and your heels are on the floor? keyboard/mouse
25 Lower keyboard keyboard
26 What if you can t lower keyboard (i.e not adjustable)? keyboard
27 Raise chair keyboard
28 and get a footrest
29 Desk/Chair adjustments If unsure, check instructions or ask Co-worker Supervisor HSO OHS
30 Chair/desk not the right height & not adjustable? Touch typists Not touch typists
31 Document position
32 Holding telephone handset
33 Monitor position Image source:
34 Monitor Height 35
35 Monitor Height (too high) 36
36 Notebooks, Netbooks, Cellphones, etc
37 Prolonged postures may become your normal postures Image source:
38 Prevention is the best treatment! Physical fitness Vary activities Proper workstation setup Proper body mechanics Learn software shortcuts Early intervention
39 Implementing Changes? Plan carefully, changes may create new problems Step by step (don't change everything at once) Be patient, any change may feel uncomfortable initially
40 Computer Workstation Overview A printable version of this slide is online. Body parts & what makes them happy Eyes: Looking at objects far away. Blinking. Neck: Looking straight ahead, not up or down or twisted. Shoulder, elbow, wrist, fingers: Upper arms vertical. Elbows close to side. Forearms parallel to ground or sloping slightly down. Wrists straight. Fingers curled. Low back: Natural curve Whole body: Movement Workstation Tips Tilt screen for easiest reading. Test screen closer or farther away. Use bigger fonts. Top of screen below eye level, directly in front of you. Paper documents close to screen and upright. Use your hand to hold the phone not your head and shoulder. Learn to touch type. Set keyboard platform height & angle to match forearm angle and allow hands to float. Mouse on same level and close to keyboard (ideally on the left). Armrests supportive yet allow elbows to swing freely. Set seat height so knees are at hip level or slightly lower, feet flat on the floor or footrest. Seat/backrest angle so torso/upper leg angle is degrees. Backrest height provides support for curve Don t sit too long. Stretch. Be active.
41 Musculoskeletal Injury Prevention Classes 1) Computer Workstation Safety 2) Back Safety Supplement Prerequisite: Computer Workstation Safety Offered monthly Check website/contact me for upcoming dates Image source: usachppm.apgea.army.mil/ergopgm
42 Back Safety Supplement reducing back injury risk at home, work and play
43 Questions? yorku.ca/ergo Presentation slides (Site index) Computer Workstation Safety Overview More online information Independent Learning Module/Quiz
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