Ergonomic Guidelines for Computer Users Frank Gonzales, CEES, CEAS

Transcription

1 Office Ergonomics Ergonomic Guidelines for Computer Users Frank Gonzales, CEES, CEAS

2 Ergonomics Program Services What other services are provided? Training sessions Office, Industrial (can be specific to dept/job/task) Job Site Analysis (JSA s)/ergonomic Evaluations Individuals Groups (tasks, jobs) Written Documentation Reports (problems, recommendations, etc) Equipment Loans Computer Equipment, mats, knee pads, gloves, etc (as available)

3 When have you used Ergonomics?

4 The following recommendations focus on ergonomic issues common to computer users. EHS offers guidelines on how to adjust your furniture, computer equipment, and work aids; to organize your work area and tasks; and to incorporate change and movement into your daily routine.

5 When improving your workstation setup, keep in mind that changes may feel unusual or awkward at first. It may take a few days before they feel natural.

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7 Ergonomics Designing the job to fit the worker, not forcing the worker to fit the job. Make physically demanding job tasks as easy on the body as possible!

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9 How Ergonomics Helps Fewer Injuries Increased Productivity Increased Efficiency Improved Quality of work Improved Employee attitude Lower employee turnover Makes the job easier

10 Benefits of Ergonomics 2008 Liberty Mutual Workplace Safety Index The estimated direct workers compensation costs in the United States for the most disabling workplace injuries and illnesses in 2006 were $48.6 billion Ergoweb estimates the total cost for ergonomics-related injuries at $30.9 billion!! (63.6% of total disabling injuries) Direct cost of worker's compensation claims. Indirect costs estimated 2 5 times the direct costs. Estimate of true cost to USA business at $61.8 to $154.5 billion.

11 Office Ergonomics It could be worse

12 What is the problem? Work related injuries Musculoskeletal Disorders (MSD) (Also called): Cumulative Trauma Disorders (Occur over time) Repetitive Strain injury (Repetitive motion) Accidents Slips, trips and falls Cuts

13 How Injuries Occur Static Muscle Contraction Muscles Tense Blood Flow is reduced Muscle Nutrition is reduced Waste products (lactic acid) build up Muscle pain and fatigue Injury/Disability

14 Other Common Office Injuries

15 MSD s: Definition An MSD is an injury to the muscles, ligaments, tendons, joints, cartilage, bones, spinal discs, nerves, blood vessels etc. (soft tissues) These can occur in any part of the body

16 Common MSD s Tendonitis Bursitis Tenosynovitis Epicondylitis Tennis Elbow Golfers Elbow Carpal Tunnel Syndrome Trigger Finger Back Strain Neck Strain Herniated Discs Thoracic Outlet Shoulder Impingement Cubital Tunnel Syndrome

17 MSD Signs and Symptoms Fatigue Aches and Pain Weakness Stiffness Discomfort Numbness Burning Tingling Swelling Body parts Falling asleep

18 IF YOU HAVE AN INJURY Report the problem to your supervisor Recognize the signs & symptoms (Do NOT ignore them!) Report signs and symptoms EARLY!! Contact Ergonomics Program Staff File appropriate paperwork See a qualified physician Contact Workers Compensation Department with any questions

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20 OTHER RISK FACTORS for MSD s Contact Stress Cold/heat Vibration Noise Physical Stress Emotional Stress Etc

21 Risk Factors These risk factors just mentioned are things we need to try and avoid. The more risk factors involved in daily activity the higher the risk increases. How to avoid risk factors? Achieving neutral posture and following other guidelines and tips which are in place for your protection.

22 FORCE Forceful exertions increase the risk of developing MSDs. Example: Striking the keys on a keyboard with excessive force, repeatedly may result in soreness in the fingers and forearm.

23 Excessive Force

24 REPETITION Too much repetition or too little movement can result in MSDs. Example: Using an input device (mouse) steadily for several hours may result in significant fatigue in the hand & forearm.

25 AWKWARD POSTURE Awkward posture, especially if associated with force & repetition, can increase the risk of developing an MSD. Example: Looking down at a small laptop screen with your neck bent all day, can lead to stiff neck and headaches.

26 CONTACT STRESS Contact Stress can increase the risk of developing an MSD. Example: Leaning against the hard edge of a desk can reduce blood flow to the hands and lead to injury.

27 INSUFFICIENT RECOVERY EXTENDED DURATION Biggest problem Avoid hour work days! Perfect setup will still not prevent injury if body does not have a chance to recover. With an increased work load, the body needs time to recover or injury may result.

28 Recovery GET UP!! Get away from the computer This is one of the biggest factors in office ergonomics Don t be a robot Use your chair Move!

29 Future Workstation?

30 topics Variety & Movement Computer Monitor Chairs Vision Keyboard & Mouse Phone Wrist/Mouse Rests Copy Holders

31 CHAIRS!

32 Your Chair Which one pair should be used for a marathon? Find the chair that works for you Use dynamic sitting postures (MOVE) Like your shoes.need the right fit and type

33 Proper Chair Position Feet flat on the floor Knees and hips in 90 degree angles (to start) Sitting back in chair 2-4 inches from edge of chair to back of knee Lumbar support near belt line (slightly higher) Shoulders and upper back relaxed

34 What is the proper way to sit? There is NO such thing as a perfect sitting position. The best position (reduced forces on the lower back) is either a declined or reclined position Technically the best posture for the back (reduced forces) is STANDING! The best sitting posture is the NEXT posture. DO NOT SIT IN ONE POSITION FOR EXTENDED DURATIONS!! (Change positions periodically)

35 Try to adjust your chair first. Then adjust your keyboard, mouse, etc There is no perfect sitting position. Varying your posture can help. Make adjustments throughout the day but remember to keep the sitting guidelines in mind and avoid awkward postures. Remember

36 Question What can you do if your desk is too high??

37 Problems Desk height is too high so I must raise my chair. Solution = Foot rest and raise chair or install a keyboard tray. If you cannot lower your workstation or install a keyboard tray then you must raise your chair. Feet may dangle given chair height so a foot rest is needed.

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39 Desks & the Overall Workstation Ensure proper layout and desk design Adequate space, height, etc If unsure, contact me for help

40 What is the Correct Desk Height? It Depends!!

41 Regardless of what the desk height may be the elbows should be in ~ 90 degree angles when typing 90

42 Problems If the desk is too high Shoulder elevation (upper back, neck and shoulder discomfort) If the desk is too low Elbow extension, rounding shoulders forward (upper back, neck and shoulder discomfort)

43 Desk Too High Desk is too high, causes shoulder elevation Contact stress (wrists) Wrist flexion

44 Desk Too Low Desk is too low causing, slouching, extension of arms (elbows) Wrist extension Rounding shoulders forward

45 Keyboard Distance Keyboard is too far away from the body (reach, rounding shoulders) Keyboard is too close to the body

46 Ergonomics Means Adjustment There is no such thing as one size fits all desk (unless it adjusts) A ~30 desk (standard) is too high for most ~14 difference in seated elbow height for 5 th %tile female and 95 th %tile male

47 Solutions to Desk Height Keyboard tray One of the best solutions (adjustability) Some people dislike keyboard trays. Obtain what works for you. Request ergo eval for help Other options Desk is too high Raise chair, use a foot rest Lower the desk (if feasible) Desk is too low Raise it up (bricks, wood, etc)

48 Main Goal: Get the keyboard and mouse to the proper height to allow for the ~90 degree elbow angle!!

49 Mouse Positioning

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51 Mouse The mouse should be at the same height as your keyboard and right next to it without creating a reach.

52 Reach For The Mouse NO Yes

53 Poorly Designed Desks Desks which have lack of space force mouse into poor location Increased reach or awkward arm/shoulder position

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55 Reach for mouse If the mouse is: Not close to the keyboard Causes a reach If there is inadequate space for the mouse on desktop, drawer or tray then..

56 OPTIONS Adjustable keyboard tray w/ mouse platform Keyboard w/o 10-key function Keyboard commands that replace mouse activity Mouse Stage Touch-Pad Keyboard Alternate mousing hands Trackball Mice

57 Mouse Alternatives

58 Mouse Position Goal Get the mouse as close to the keyboard as possible. Use what works best FOR YOU! Avoid reaching!!!!

59 Mouse Wrist Issues Try to avoid excessive movements with the wrist to control the mouse. Other mouse options may work better Trackball, touchpad, roller mouse Goal is to reduce wrist movements (repetition) and awkward wrist angles (awkward posture)

60 Mouse Options Ideal position for the hand when mousing is in the hand shake position Mouse shown helps provides this position

61 Which mouse to use? Which mouse you choose will vary on your preference and possible discomfort. Trackballs Reduce wrist, forearm movements Require greater thumb and finger movements Touchpad Greater thumb and finger movements Vertical mouse Greater forearm, shoulder movements Less emphasis on wrist and smaller muscle groups

62 I ve Tried Everything!! What is next? Switch hands Mouse with the non-dominant hand!! Two mice May be difficult but will reduce repetition

63 Pointer Speed Change mouse pointer speed to fast 1. Control Panel 2. Printers and other hardware 3. Mouse 4. Pointer options 5. Select a faster pointer speed (change to fastest speed) This will reduce movements (fingers, wrists)

64 Keyboard Correct Typing Position/ Posture

65 Recommended Hand/Arm ~90 degree angle in the elbows No arm extension Elbows close to the torso Forearms parallel to the ground Shoulders relaxed (not rounded forward) Position

66 Wrist positioning

67 The wrists should be as straight as possible when typing Wrist extension - bad Ideal - good Ulnar deviation - bad Ideal - good

68 Solutions Wrist rests Raise/lower keyboard Ergonomic keyboards Tented/split Natural

69 Wrist Deviation Risk Factors Any Deviation in the wrist can lead to: Bursitis Tendonitis NOT CARPAL TUNNEL!!

70 Carpal Tunnel Syndrome (CTS) There are no scientific findings which support that CTS is in any way related or caused by working on a computer (keyboard). Personal factors play an increased role Smoking, obesity, age, gender, etc Personal hobbies/work tasks Pinch grip w/wrist flexion

71 Keyboard Ideal Wrist Position Wrists are not: Deviated (ulnar deviation) Extended Pronated Hands should be in hand shake position Keyboard shown provides this (expensive)

72 Keep the Wrists as Straight as Possible

73 Reduce Typing and Mousing Use Programs to eliminate repetition Dragon Naturally Speaking Software Break time Software Etc Goal in many programs is to reduce repetition Unfortunately some programs can be expensive, difficult to learn

74 Poor ergonomics with respect to vision can lead to eyestrain, headaches, & neck pain.

75 Screen Clarity If necessary, reposition the monitor to reduce direct glare and reflections. Choose screen colors that have sufficient contrast but that do not clash with one another. "20/20 rule" Every twenty minutes, look twenty feet away for twenty seconds. Eyes need to focus at different distances from time to time.

76 This is Hard to Read This is Hard on the Eyes

77 OTHER CONSIDERATIONS Have regular eye exams Take regular vision breaks Use eye drops if needed Remove overhead bulbs Use task lighting (lamps) Reposition the monitor

78 Reduce Glare Use blinds or curtains to reduce the glare from windows Position monitor perpendicular to the windows

79 Monitor Positioning

80 Monitor Placement Should be: Directly in front of the body Not to the left or right About an arms length away inches Technically >24 inches away Top of monitor in line with the eyes See later pictures

81 Monitor placement (top view) Recommended viewing area (side view)

82 Problems Monitor too low (neck flexion) Awkward posture increases fatigue, lack of blood flow and oxygen, can impact arms Monitor too high (neck extension) Awkward posture increases fatigue, lack of blood flow and oxygen, can impact arms TOO LOW!

83 Dual/Multiple Monitors As close to each other as possible Matching height

84 Phone

85 Cradling the phone Avoid cradling when possible Use a headset When phone use is > 1-2 hours/day Other solutions Speaker phone Shoulder cradle Holding phone with the hand Switching hands NO YES

86 Document holders

87 Problems Without a document holder one might experience: Repetitive neck rotation Upper back, neck and shoulder fatigue and discomfort Eye strain Varying of focus

88 Document holders Should be as close to the monitor as possible. At or close to eye level. Right, left or below monitor. Depending on what tasks you may be working on.

89 Document holders This holder creates reach Causes neck rotation This holder reduces reach is heavy duty Causes neck flexion

90 Writing - Ideal Posture Sit back Avoid leaning forward Tilt the writing surface Use a writing board/slant board Bring work up to you versus adjusting your body to the table height Slant board provides better angle for writing and viewing (less neck flexion)

91 Writing/Typing in Combination

92 Ideal Recommended Setup Keyboard at correct height Document holder Screen at correct height Sitting back in chair Wrist straight

93 Add Tools that Work for You!

94 Reaching Avoid reaching for any item Phone, calculator, printer, tape, coffee cup, etc Pull items frequently used closer to the body Think about what you are doing and arrange the items you use

95 Pens/Pencils, Staple Removal Pinch grip of pens/pencils can be a problem. Alternative s can help (Pinch Grip)

96 There is NO perfect setup What do I do?? Get things setup Follow guidelines Most importantly. TAKE BREAKS If you do not allow for breaks to avoid (frequency, duration, intensity) the chance for injury remains high. Following guidelines will help but breaks are crucial

97 Work Patterns Techniques to reduce the risks associated with intensive computer and office work. Work Breaks Stretching For more stretches and information go to:

98 Mini Breaks Alternate different tasks throughout the day Get a drink of water Do your stretches! Get away from your workstation Take 1-2 minute breaks every 30 to 45 minutes Should be a part of your daily work routine

99 Stretching!! Improves flexibility Promotes better circulation Prevents muscular injuries Prevents muscular soreness and stiffness Reduces tension and helps RELAX Helps develop better awareness of your body and its muscles Don t rely solely on stretching Does not eliminate hazard exposure but can help Setup your workstation correctly first

100 Stretching tips Stretch in a slow relaxed manner. Stretch until you feel a slight pull in the muscles. Hold for seconds. Don t BOUNCE. It takes 5-10 seconds for muscles to release its tension. Never stretch to the point of pain. Use caution. Breathe normally. Do not hold your breath.

101 ANY QUESTIONS? Environmental Health Services main line my office