Ergonomic Education For Computer Workstations

Transcription

1 Ergonomic Education For Computer Workstations The University of Maryland Baltimore County s (UMBC) on-line ergonomic workstation tutorial is intended to provide you with the knowledge, skills, and educational tools to help identify potential ergonomic related problems, recognize ergonomic risk factors, and reduce risks by using good ergonomic work practices and procedures at your computer workstation. This tutorial is designed to educate UMBC students, faculty and staff on the importance and benefits of properly interacting with their computer workstation. Ultimately, our objective is to continue improving student, faculty and staff ergonomic awareness at all UMBC Computer Workstations. Key Education Components What is ergonomics and how does it relate to your work environment Potential work related musculoskeletal disorder signs and symptoms Setting up your computer workstation using ergonomic guidelines What is Ergonomics? Ergonomics applies the knowledge of a human s capabilities and limitations to the design of workplaces, workstations, tasks, tools, equipment, and the work environment as a whole. Ergonomics is essentially fitting the workplace to the worker. The word ergonomics is derived from the Greek roots: ergo = work nomos = law or The Laws of Work The primary goal of ergonomics in the workplace is to reduce the risk of a work-related musculoskeletal disorder (WMSD) by reducing or eliminating worker exposure to hazards which promote a WMSD. Other ergonomic goals include: Increase worker productivity and performance Decrease worker discomfort Improve the overall quality of the work environment

2 Workstation Related Ailments & Disorders Administrative office work increasingly involves more use of the computers. As a result, managers and supervisors should be aware of ailments and disorders from incorrect computer-workstation interface. Such ailments are collectively referred to as a Musculoskeletal Disorder (MSD). If the ailment occurs at work it is referred to as Work-Related Muscular Skeletal Disorders (WMSD). Other nomenclature that may be used synonymously for WMSD are: CTD - Cumulative Trauma Disorder OOS - Occupational Overuse Syndrome RMI - Repetitive Motion Injury UEMSD - Upper Extremity Musculoskeletal Disorder WRULD - Work-Related Upper Limb Disorders Each is potentially serious and each of these ailments can happen even more quickly as a result of typing technique and body positions that place unnecessary stress on the hands, wrists, arms, shoulders, and neck. Contributing Factors for Musculoskeletal Disorder Repetition Pressure Duration Vibration Force Static or awkward posture or position Tool weight, size and shape Other Contributing Factors Age Gender Stress Physical Condition General Health Level of Training

3 Symptoms of Musculoskeletal Disorder Indicators that you may be experiencing a MSD include some of the following signs and symptoms: Tightness, discomfort, stiffness, soreness, or burning in the hands, wrists, fingers, forearms, or elbows Tingling, coldness, or numbness in the hands Clumsiness or loss of strength and coordination in the hands Pain that wakes you up at night Feeling a need to massage your hands, wrists, and arms Pain in the upper back, shoulders, or neck associated with computer use Although these conditions may not necessarily lead to a WMSD, if experienced it is important to address signs and symptoms as early as possible to prevent serious injury or permanent damage. If you have made the recommended adjustments and continue to experience physical discomfort, we encourage you to consult with an Ergonomic Evaluator in Department of Environmental Safety and or a medical professional. Workstation Posture There is no single correct posture or workstation arrangement that will fit everyone. No two people are identical so no one set up is the best for everyone. However, there are basic guidelines you can use to set up your workstation in a way that best fits your stature and provides you with the most comfort. As you go through the following slides, consider your workstation and see if you can identify areas for improvement in posture, component placement, or work environment adjustment. Ideally you should take this opportunity to adjust your workstation as you go through the training. The correct setup might not feel right immediately and changing ingrained habits may take some effort. However, to give corrective measures the best possible chance, allow a new setup some time to see how it will work before you discard any one idea. Of course, if the adjustments or new equipment cause you discomfort, you should reconsider your arrangement immediately. The Chair The chair is probably the most important part of setting up a computer workstation. Some beneficial chair features include: Seat height adjustability Seat depth adjustability Backrest angle adjustability Chair recline or tilt Seat pan angle adjustability Lumbar support Lumbar depth adjustability Backrest height adjustability

4 Adjusting Your Chair Roof of Mouth Parallel to Floor Eyes looking at Top of Monitor Knees 0-3 inches above the Hip Joint Wrists Natural Extension of Forearms Keyboard no Further than Knees Mouse same Level as Keyboard Center Mass of Scull Behind Hip Joint Torso at Angle with Respect to the Legs Adjusting Your Chair - Move your chair so that when typing your elbows are almost vertically under your shoulders. - Ideally, the seat height should be adjusted so your feet rest flat on the floor, and your forearms are parallel to the ground. - Adjust the angle of the backrest, and/or the length of the bottom-cushion, so that your back is supported in your work position, and the bottom-cushion is not too long for you. Your Monitor(s) - Adjust the height of the monitor so that your direct line of sight hits the top of the monitor. - If you need to raise the monitor you can use anything suitable that you have on hand such as the CPU or a sturdy container. - The distance to the monitor should be no closer than arm's length and as far away as possible while still being able to read clearly. - Longer distances relax the eyes with the perfect distance being between 20 to 40 inches away from the eyes to the computer screen.

5 Arranging Peripherals Computer peripherals such as your mouse, scanning systems, and other items you use regularly should be kept as close to you as possible, preferably within arms reach. If you do a lot of phone work, you might consider acquiring a head set. Using a head set will enable your head to be centered over your spine which is a more natural position and may help prevent future neck issues Taking Breaks Frequently Working in the same position for long periods of time at a computer puts your muscles under constant strain, reducing blood flow and oxygen to hard-working tissues. It helps to take a break by alternating the types of tasks you perform throughout the day. Here are some breaks to consider: Eye Breaks: Every 15 minutes you should briefly look away from the screen for a minute or two shifting your line of sight to a more distant scene. Micro-Breaks: During a micro-break (< 2minutes) stretch, stand up, move around, or do a different work task e.g. such as making a phone call, filing, or any other work that does not involve keyboarding and mousing. Rest Breaks: Every 30 to 60 minutes you should take a brief break. Here again, this could be as simple as performing a task that does not involve using your computer. Computer Workstation Self Evaluation The following OSHA website has two checklists. One checklist will provide further guidance for selfevaluation of your computer workstation. The other checklist will help in the purchase process. If you have any questions contact UMBC s Environmental Safety and Health. Link will open in new browser window or tab. Congratulations You have completed the online Ergonomic Education for Computer Workstations tutorial. It is important to note that the information provided in this tutorial is not a substitute for consultation and advice through a health professional. Thank you for taking the time to learn about Computer Workstation Ergonomics.