ERGONOMICS er go nom ics ˌərɡəˈnämiks/ noun the study of people's efficiency in their work (and play) environment
Ergonomics the buzzword Whether it is in your kitchen, at your work bench, while you re gaming, driving, or at work, ergonomics is in play. Today we re going to look at situations and some solutions to offset the way we use our body at work.
What to Look for in a Workstation Setup Hands, wrists, and forearms are straight, inline and roughly parallel to the floor. Head is level, or bent slightly forward, forward facing, and balanced. Generally it is in line with the torso. Shoulders are relaxed and upper arms hang normally at the side of the body. Elbows stay in close to the body and are bent between 90 and 120 degrees.
What to Look for in a Workstation Setup Feet are fully supported by the floor or a footrest may be used if the desk height is not adjustable. Back is fully supported with appropriate lumbar support when sitting vertical or leaning back slightly. Thighs and hips are supported by a wellpadded seat and generally parallel to the floor. Knees are about the same height as the hips with the feet slightly forward.
What to Look for in a Workstation Setup Here are a few examples of what a proper set up looks like. Employees will vary in their desire to have a keyboard tray or work from their desktop. Consider it a primary concern to maintain a comfortable, neutral posture.
Stay in Your Reach Zone Following the guidelines previously listed, consider what you use the most and keep it in your reach zone
Bad Ergonomics Use the buddy system and have your co worker help you by identifying when you re not in a neutral posture.
Remote Workers Home work environments are an extension of the office. For those employees who are categorized as remote workers, the same considerations for a safe work environment apply. Take a picture of your work area and send it to your safety representative or the safety department to evaluate and ensure you have the equipment to work safe.
Laptop Use Remember to maintain your neutral posture when using a laptop as well. Lift your monitor Utilize an external keyboard and mouse
Maintaining Ergonomics in the Field Neutral body posture and working within your reach zone extends to the field. Evaluate your field work environment routinely using your SMART card. Utilize equipment to offset the risks. If working in an awkward posture cannot be eliminated, mitigate the risk by rotating the work with a co worker or schedule the task to be performed in short sessions with scheduled breaks.
Field Ergonomic Hazards Twisting Reaching / leaning Bending Kneeling Standing for long periods of time Suspended arms for long periods of time Sitting on nonconforming equipment (not chairs)
Just a few examples of field ergonomic alternatives Field carts and laptop bags Knee pads Field chairs Field tables
Maintaining Ergonomics in the Field The same consideration you would give your office workstation applies to those at client sites. Staff augmentation, temporary situations, such as setting up a new computer system or working on a client s system not meant for long term use need to be evaluated. We have and will continue to work with our clients to modify workstations so they are safe.
Taking a Break Regardless of how good your working posture is, working in the same posture or sitting still for prolonged periods is not healthy. You should change your working position frequently throughout the day in the following ways: Make small adjustments to your chair or backrest. Stretch your fingers, hands, arms, and torso. Stand up and walk around for a few minutes periodically.
Working With Your Body Working at our desk or in the field, we need to realize the stress this puts on our body. A good stretching and conditioning program is important. The company promotes Workers Warmups to offset work at your desk. Other activities such as yoga, pilates, or similar stretch and core strengthening workouts gives your body what it needs to stay fit for work.
Worker s Warmups Everyone Up! Finger Stretch Wrist Extension
Wrist Bend / Palm Down Wrist Bend / Palm Down Shoulder / Arm Stretch
Side Neck Stretch Finger Spread Fist Rotation
Mouse Movement Upper Back Pull
Benefits of Yoga
Benefits of Yoga Flexibility: The many stretches and poses in yoga are excellent for developing flexibility, even if you do not consider yourself a flexible person. You may surprise yourself! Strength: Yoga creates greater strength throughout your entire body without any intervention from outside sources. It s the ultimate economical strength exercise. Healing: Many people may choose to incorporate yoga practices into a health or healing regimen to accelerate recovery from illness or injury, particularly in physical therapy. Balance: A significant focus of many yoga classes is working on improving your balance. Balance is a funny thing, it really takes practice to train your brain, but it can be done.
Benefits of Yoga Muscle tone: Your core, legs, and arms among others will thank you! Better tone means looking better. Relaxation: The end of any good yoga class will include several minutes of restorative time, as well as relaxation poses that are interspersed throughout more intense poses. Stress management: Yoga is said to have benefits on AND off the mat. The more you gain mastery of yoga, the more you exercise tools you can use anywhere to reduce stress. Breathing: Any experienced yogi will tell you that breathing may be the most essential part of any yoga practice. Do not worry too much about it in the beginning, it will fall into place.
Summary Take a minute to evaluate your workstation and/or field environment. Maintain a neutral posture at your workstation and in the field. Consider mitigating the risks in the field through your JSA and/or SMART card. Contact the safety representative or a safety department staff member for assistance. Incorporate a stretching and conditioning regime so you are in shape to perform your tasks. Shame on you for not telling us your situation is unsafe. Always ask for assistance!
Resources Google Safety Resource Center Policies and Forms/MSP 216, Ergonomic Standard Highlighted Subjects/Ergonomics/Workers Warmups handout including instructions Local Office Administration and/or Safety Representative Workstation and field equipment to fit your needs Safety Department Works with you to troubleshoot any physical discomfort issues
Contact safetytraining@manganinc.com