Computer Workstation Safety Overview Mike Papakyriakou Occupational Health & Safety (OHS) yorku.ca/ergo Phone: 416-736-5491 E-mail: mikepapa@yorku.ca Revised Sep 05, 2013
Musculoskeletal Overuse Injuries (RSIs, MSDs) e.g. carpal tunnel syndrome 6 weeks post surgery
Musculoskeletal Overuse Injuries (RSIs, MSDs) Image source: www.spokanerisk.org/safety.htm
Prevention is best treatment Discomfort Pain Disability Learn symptoms Take corrective action early
Symptoms Some or all of the following: Tingling Numbness Weakness or clumsiness in hands; dropping things Pain Stiffness Burning sensation Heaviness Swelling Redness
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
Injury Prevention: Vary Activities we re not designed for this Image source: weblog.infoworld.com/openresource/archives/2007/06/
Varying activities: switch tasks Intermittent standing/walking tasks are best
Switching tasks/activities at home
Alternate activities that are NOT recommended
How to vary activities #2 same task, different muscles e-mail or phone/visit
same task, different muscles mouse or keyboard
same task, different muscles (con d) switch hands mouse
Switch hands Briefcase Purse Backpack etc
Can you turn sitting tasks into standing/walking tasks?
How to vary activities #3 Stretch (think opposite) Image source: www.shelterpub.com/_fitness/_desk_stretches/stretches_graphic.html
Tissue activity level I don t have time to rest (switch tasks, stretch, etc)! Alternate activity (Recovery periods) Activity Activity Activity Activity Time
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
Don t wait for discomfort
Injury Prevention: Physical Fitness Diet Rest Exercise
Injury Prevention: Workstation/Body Mechanics
Mouse position Image source: www.hp.com/ergo Demo: hand far vs close
Hand posture/worksurface height Demo-wiggle fingers Image source: www.hp.com/ergo
Set seat height 1 st : Keyboard/mouse not at the right height and your heels are on the floor? keyboard/mouse
Lower keyboard keyboard
What if you can t lower keyboard (i.e not adjustable)? keyboard
Raise chair keyboard
and get a footrest
Desk/Chair adjustments If unsure, check instructions or ask Co-worker Supervisor HSO OHS
Chair/desk not the right height & not adjustable? Touch typists Not touch typists
Document position
Holding telephone handset
Monitor position Image source: www.hp.com/ergo
Monitor Height 35
Monitor Height (too high) 36
Notebooks, Netbooks, Cellphones, etc
Prolonged postures may become your normal postures Image source: http://geektyrant.com/news/2010/7/12/paramount-pictures-todevelop-hunchback-of-notre-dame-action.html
Prevention is the best treatment! Physical fitness Vary activities Proper workstation setup Proper body mechanics Learn software shortcuts Early intervention
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
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 90-115 degrees. Backrest height provides support for curve Don t sit too long. Stretch. Be active.
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
Back Safety Supplement reducing back injury risk at home, work and play
Questions? yorku.ca/ergo Presentation slides (Site index) Computer Workstation Safety Overview More online information Independent Learning Module/Quiz