INTRODUCTION TO THE PROGRAM Structure and Organization Information in this program is presented in a definite order so that employees will see the relationships between the various groups of information and can retain them more easily. The sections included in the program are: The physiology of the body and how it works. Common ergonomic conditions. Movements that often cause problems. Parts of the body most suspectable to ergonomic problems. Posture and neutral positions. Modifying the work environment. Stress reduction. Each of the sections covers important information in one topic area, providing employees with the basis for understanding the basic concepts of office ergonomics. Background Offices are the last place many people think about accidents and injuries occurring. Often employees have the feeling that since they don't work "out on a plant floor" on-the-job health and safety isn't something they need to pay attention to. As a result, many office workers don't consider health and safety issues as they do their jobs... or worse yet, they disregard established practices altogether. Little do they realize that accidents and injuries in the office account for thousands of hours of lost time, and millions of dollars in workers' compensation and medical costs.
Many of the injuries experienced in office environments are "ergonomic" injuries. The causes of ergonomic injuries can often be subtle. Each job in an office is slightly different, using different materials and tools. And as a result, every task makes a distinct set of demands on the human body. Ergonomics means taking a look at these demands, examining the work area (as well as the equipment and tools employees use)... and making sure that each employee performs their job in the most effective and safe way possible for their own physical make-up. 0 bjectives To help remind employees of ergonomic problems that can occur in their jobs, as well as what can be done to address these problems, this education and training program is designed to present the fundamentals of good ergonomic practices. Upon completion of the program, employees should: Understand the physiology of their body and how the various parts work together. Recognize how certain types of movements can cause ergonomic problems. Know what parts of their body are most often affected by these problems. Recognize work situations in their own jobs that might cause ergonomic problems. Know how to create pragmatic solutions to those problems. Understand how reducing stress can also reduce ergonomic injuries.
Reviewing the Program As with any educational program, the presenter should go through the entire program at least once to become familiar with the content and make sure that it is consistent with facility policy and directives. As part of this review process, you should determine how you, as the presenter, will conduct your session. The use of materials such as handouts, charts, etc., that may be available to you needs to be well thought out and integrated into the overall program presentation.
OUTLINE OF MAJOR PROGRAM POINTS The following outline summarizes the major points of information presented in the program. The outline can be used to review the program before conducting a classroom session, as well as in preparing to lead a class discussion about the program. The science of ergonomics studies how to best fit the work environment to the worker. - Engineers design equipment and tools that work well with the human body. - But we are each different in so many ways... taller, slimmer, shorter arms or fingers, longer legs... that creating a workstation that fits "just us" is virtually impossible. Other factors can affect how we relate to our work environment as well. - Physical fitness can play a major part. - Our state-of-mind can even have an impact. In this program, we will bring all of these diverse elements together to see how a little ergonomic knowledge can improve: - Your health. - Your work performance. - Even the way you feel about yourself. First, we have to understand something about how the human body works. - The human body is amazingly adaptable. - Whether it's the heat of the tropics or the cold of the arctic, there are few environments that we can't adjust to. - Some environments are tougher than others, however. - In fact, you enter one of the most challenging every day... your office.
If you're not careful, things that you do in your workplace on a daily basis can injure, even disable, you. The reasons for this involve your body's: - Ligaments. - Tendons. - Muscles. - Nerves. Ligaments are coarse bands of tissue that join individual lengths of bone together. - Together, bones and ligaments form the joints. Tendons attach muscles to bones. - The muscles, in turn, power our every movement. Nerves interwoven among all the tissues convey electrical impulses to and from the brain, telling the muscles what we want them to do. Problems arise when these body parts are subjected to stresses beyond their ability to adapt. When this happens: - Muscles can be torn. - Tendons and ligaments can inflame or rip. - Nerves can be squeezed or pressed against bone. Two of the most common afflictions that can result from overworking our bodies include: - Carpal tunnel syndrome. - Tendinitis. Carpal tunnel results from the compression of the median nerve where it passes through the wrist into the hand. Symptoms include: - Numbness. - A tingling sensation. - Severe pain in the hands and fingers. Tendinitis causes burning or sharp pains as a result of the overworked tendons swelling. - It commonly affects hand, arm, shoulder, foot and leg muscles.
Reports of injuries like carpal tunnel and tendinitis are growing in alarming numbers. - As a group, they are called, "musculoskeletal disorders" (MSDs). MSDs that are the result of repeated injury or stress are often called by two names: - "Cumulative trauma disorder." - "Repetitive strain injury." These are serious conditions that can result in: - Time away from work. - Lost income. - A lifetime of pain and suffering. The best treatment for all of these injuries is prevention. - Learning the associated risk factors is the first step. All work requires some movement, no matter how small. - Normally, this builds strong muscles and joints. - But some movements can actually start to tear our bodies down. To avoid these problems, the best strategy is to minimize your exposure to the risk factors that are linked to musculoskeletal disorders. - Every job is different, so it's important to study the factors specific to each one. - This will help you develop ways to minimize your vulnerability to injuries. Your posture plays a significant part in how susceptible you are to ergonomic injuries. - Awkward body positions should be avoided at all times.
Here are some examples: - Twisting or bending at the waist is a common cause of lower back pain. - Moving the hand in either in an up-and-down or side-to-side motion is not natural either. - Raising or extending the arms can be a source of shoulder and neck disorders. - Bending or tilting the neck may also cause pain in the neck and shoulder areas. - If prolonged, these activities can lead to carpal tunnel syndrome and tendinitis. But it's not just awkward positions that can lead to ergonomic injuries. - Repetitive movements can be just as damaging. The number of times that you are exposed to an unhealthy motion is critical. - For instance, things that can be done safely every once in awhile, such as lifting boxes, can be harmful if they are performed for extended periods of time. - Even small movements, such as manipulating a computer mouse, can add up to big damage when they are done repetitively. Long periods of repetitive motion can lead to numerous joint problems. - Muscles used in these motions can become fatigued and actually tear. - Stress on the tendons is magnified significantly by the repeated use of a limited number of muscles. To head these problems off, take occasional breaks from repetitive motions to give the muscles involved a rest. - Alternating your activities to use different muscle groups can be beneficial as well.
Repetition can be bad enough, but when force is applied the damage is multiplied. - Using too much force can lead to carpal tunnel syndrome, tendinitis and neck pain. - To prevent this, know how to use tools and equipment correctly... and when to get a "heavyduty" model, if necessary. Although "vibration" is rarely an issue in the office, many musculoskeletal disorders actually start at home, where vibrating tools can frequently be found. - "HandIArm Vibration Syndrome" has been linked to the use of equipment such as chainsaws and hand drills. Symptoms include:' - Numbness and tingling in the fingers. - Increased sensitivity to cold. - Reduced grip strength. - Restricted finger movement. - Fingers may also develop a paleness, known as "blanching." To combat this: - Wear gloves to insulate your hands from the vibration. - Tools with adjustable torque features can also reduce the shock to your hand. Our day can involve many postures and movements, which we can't always control. - What we can control is how we react. - The best reaction is usually to adapt in the healthiest way possible.
In order to work comfortably, we need to maintain body postures that place the least amount of strain on our muscles and nerves. - This is where neutral positions come in. - Neutral positions keep the limbs at 90 degree angles to the body, which creates the least amount of stress. While you're sitting, your chair is a good ally in your effort to maintain neutral positions. - It should be set so that your thighs form a right angle to your lower legs, and your feet rest flat on the floor or a footrest. - This also keeps your legs from dangling, which puts a lot of stress on the lower back. - The seat should be high enough in relation to your work surface so that you can position your forearms at a right angle to your upper arms. If reaching neutral positions for both your arms and legs conflict, choose the position that accommodates your arms first. - Then use a footrest to get the proper leg position. Keep your lower back, or lumbar region, fully supported. - This helps maintain the natural "forward curve" of the spine and relieves pressure on the spinal discs. If you need help to keep your back straight, use a: - Lumbar cushion. - Pillow. - Rolled up towel. Make sure your torso is at a 90" angle to your thighs. - This is another neutral position that reduces strain on the lower back.
When your work requires standing, it's still important that your arms retain the neutral position. - Raise your work surface or use a platform, if necessary. Be cautious about reaching for things. - "Over-stretching" can cause chronic injuries like lower back pain. - To prevent this, organize your tools and materials so they are easy to get to... usually 1 4 to 1 8 inches away. We've seen how unnatural movements can hurt your back and legs. - Unfortunately, these aren't the only parts of the body at risk from bad ergonomic habits. - With the rise of carpal tunnel syndrome and similar conditions, guarding against hand and wrist injuries becomes an increasingly important factor when using office equipment. Be careful when flexing your hand inward... or extending it outward. - These two positions can create a lot of stress, and are best avoided. Other potentially unhealthy motions include: - Repeated or extended movements of the hands from side-to-side. - Rotation in an up or down direction. Force is an issue for the hands, too. - For instance, typing too vigorously can be a source of trouble. - Don't use more power than necessary to activate the keys. Remember to keep your wrists flat while typing. - This relieves pressure on the median nerve, which is where carpal tunnel syndrome begins.
Raisellower the keyboard to achieve this neutral position. - If that doesn't help, use a wrist pad. - Wrist pads should have rounded edges with a firm, but soft, cushion. - You can use a rolled-up towel if necessary. Try to keep your elbows as close to your body as possible. Have the keyboard near enough so that your fingers can easily reach the "home" keys of: - a, s, d and f on the left. - j, k, I and the semi-colon on the right. When using a mouse, move your arm instead of making sideto-side motions with your wrist. The same principles that guide the movements of our hands apply to the neck and shoulders. - Be careful of awkward positions which place a lot of stress on the muscles and vertebrae. Exerting a lot of force with your hands and arms can also harm your neck and shoulder muscles. - Muscles work collectively to carry out the demands that are placed on them. - Repetitive motions can also fatigue your shoulders and neck, as well as inflame rounding tendons. A lack of motion can tax neck muscles, too. - So take a break occasionally to stretch. - If you don't, your neck can get stiff and achy. Fortunately, neck and shoulder injuries are easily avoided by maintaining a neutral position. - This is achieved by keeping your neck straight and your arms at your sides. - Avoid reaching backwards, out from the side or across the body. - The "rotator cuff", a group of tendons supporting the shoulder, is especially sensitive to these actions.
Adjusting your environment is one of the best ways to stay in neutral positions. - Arrange your work so that you can reach materials easily, without excessive movement. Office equipment can sometimes assist you in your efforts to "stay neutral." - A telephone headset, for example, will relieve you from having to cradle a handset on your shoulder. - Raising your chair or moving your keyboard can relieve you from having to hunch your shoulders in order to get your work done. However, office equipment can also cause problems if you don't use it correctly. - For instance, to use a paper cutter you have to apply pressure with your arms and shoulders. - But if you put too much paper in the cutter, you can find yourself trying to force the blade through the paper... which could lead to a sprain. Working safely also means being mindful of your back. - It's a part of your body that you might take for granted, if you've haven't hurt it yet. - In fact, back injuries affect about 70 percent of the workforce. - They can often be debilitating, and may take weeks or even months to recover from. - The good news is that taking a few precautions is often enough to prevent these injuries from occurring. Getting into ungainly positions is a major source of back trouble. The worst postures (which you should never maintain for prolonged periods) include: - Kneeling. - Squatting. - Stooping.
While sitting is not normally awkward, it may contribute to "spinal compression," in which the discs between the vertebrae get squeezed by the weight of your body. - So whenever possible, vary your routine to periodically change your posture. Many times, back injuries are caused by improper lifting techniques. - Fortunately, the proper way to lift is easy to learn. First, you should assess the weight of a package before you attempt to lift it. - If it's too heavy, get some help, or use a dolly. - When you're ready to lift, get close to the object and lower yourself by bending at the knees. - Never bend at the waist! Keep your back straight. - Imagine a line running from your hip to your shoulder. - Keep the line straight, and you'll keep your back in proper alignment. - Then lift the load with your legs. To turn while carrying a package, change direction by moving your feet. - Never twist at the waist. When you lower a load, do it the same way you lifted it: - Bend at the knees. - Keep your back straight. Back muscles can also get sore from inactivity, whether you are sitting or standing. - If you are doing work that limits your movement, take time to stretch periodically.
You should also change your position slightly from time to time, to rearrange the burden on your muscles. - When standing for long periods of time, put one foot on a footrest to switch feet from time to time. - Cushioned insoles and anti-fatigue mats also promote long-term comfort. One factor that can complicate your ergonomic health is "stress. I' - Studies show that the muscles get more tense as a result of stress, making injury more likely. Some things that can affect stress and make muscle tension worse include: - Time pressures. - Lack of job satisfaction. - Heavy workloads. As a way of controlling negative thoughts, try writing down what you're feeling. - Then put what you wrote away until you can review it rationally. - You may find that your concerns had no real basis in fact. Once you've cleared your mind of negative ideas, replace them with positive ones. - Tell yourself, "I can do this," or "I will achieve my goals." - You may not always accomplish exactly what you want, but approaching things positively will help both your mind and your muscles. Other effective tools for stress reduction include: - "Deep breathing" exercises. - Meditation. - Forming positive mental pictures. The goal is relaxation. - Use the method that works best for you.
Just as emotional stress can make us tense or cause us to lose focus, pre-existing physical conditions can also affect our susceptibility to injury. - Damage to your body that occurred on personal time, or from a previous job, can contribute to new musculoskeletal disorders. Your medical history can be an obvious indicator that you are susceptible to certain types of injuries. - Be aware of your limitations, and act accordingly. - Consult your doctor if you have questions about your ability to perform any job-related tasks. Just as stress can play a role in ergonomics, physical fitness is also a factor. - You can avoid ergonomic problems caused by a sedentary lifestyle with regular sessions of cardiovascular exercise, like walking or jogging. Performing these activities for 15 to 30 minutes three to four times a week will: - Improve the health of your heart and blood vessels. - Lower your blood pressure. - Reduce stress. But make sure to get the approval of your physician before starting any exercise program. Also: - Begin slowly. - Increase the intensity of your workouts gradually over time. - Always stretch before and after each exercise session (this helps to protect your muscles from injury). While regular exercise can play a major part in avoiding ergonomic injuries, you need to combine your fitness program with good nutrition... eating well-balanced, low-fat meals on a regular basis.
You should also avoid things that harm your body. Some of the things that can contribute significantly to back trouble and other ergonomic problems, as well as lead to conditions such as high blood pressure, include: - Smoking. - Drinking too much. - Obesity. * * * SUMMARY * * * Know when you're putting your ergonomic health at risk. Avoid: - Awkward postures. - Repetitive movement. - Forceful motion. - Vibration. Keep your body in the neutral positions for your arms, wrists, neck, shoulders and back. Avoid negative thinking, and develop other ways to reduce stress. Be active! Keep yourself in good condition and exercise when you can. Minimize things that will hurt your body, like smoking and excessive drinking. Some people would have you think that you won't encounter any hazards if you work in an office. But we know better! So the next time you do a job... no matter what it is... take the ergonomic approach. Your body will be glad you did!