Who’s Got your Back?
(What you don’t know about Office
Ergonomics)
Carol Schmeidler/Kelly
Haidar
January 9, 2013
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Agenda
Background
Applications/Limitations
Definitions
Problems
Solutions
Backs
Equipment
Other Situations
Resources
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What This Isn’t
• The end-all, cure-all
• Infallible
• Guaranteed to help 100%
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What This Is
• Not rocket science!
• Helpful
• Based on current
standards and
recommendations
• Information for the
workplace
• Information for home
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But First, Let’s Stretch!
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But First, Let’s Stretch!
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What is ergonomics?
From Greek words “ergon” (work)
and “nomos” (law), or…
Fitting jobs to people to prevent or
minimize the occurrence of injury
Not limited to computer use!
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Where does our information
come from?
Government requirements
Agency Recommendations
Industry-Specific Guidelines
Other colleges/universities
Manufacturers
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It’s not just computers, but…
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It’s not just computers…
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Types of Problems
Head and neck
Shoulders and Upper arms
Backs - ~85% of people at one time
Wrists and Hands
Other issues not caused by, but affected
by work activities
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Caveat Ergo
Other possible causes of problems:
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Hobbies outside of work
Medical conditions (diabetes, pregnancy)
Medications
Second/Third jobs
Age-related disorders
A pain in the wrist isn’t always Carpal
Tunnel!
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Solutions – Basic Principles
Design ergonomics into any job
Pre-planning is the best course of
action
THERE IS NO “ONE SIZE FITS ALL”
It’s not just the furniture! Habits must
also change
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Solutions
Environment affects behavior
Movement is critical
Minimize extreme postures
Avoid contact stress
Take breaks!
Education Education Education
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Solutions – Basic Principles
Minimize extreme postures
≥ 90° angles in knees, hips, elbows
Avoid contact stress
Adjust what you can
Improvise
Take breaks!
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Solutions
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Solutions
Chairs:
• While standing, seat at knee level
• Feet flat on floor (foot board)
• Room between chair edge and knees
• Backrest supports lower
back curve
• Shoulders upright, not
hunched or low
• Arms rest at sides, 90° angle at elbows
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Solutions
Work Surface
Elbow height
• Adequate leg room
• Adjustable keyboard trays
• Store supplies at work surface level
(don’t bend)
•
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Solutions
Monitor
• Directly in front of you
• Approximately arm’s length away
• No squinting required
• Top of monitor even with eyebrows
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Solutions
Keyboard
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Directly in front of you (“J”)
Negative tilt
Do not use keyboard “feet”
Neutral, straight wrists
Don’t rest on wrist rests
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Solutions
Mousing
Hand in straight line with forearm
• Do not bend wrist
• Mouse should same height as and directly
adjacent to keyboard
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Arranging Your Workstation
Accessories
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Headset or shoulder rest
Document holder – adjacent to monitor
Foot rest
Monitor Arm
Mice, Keyboards
Advice
Turn whole body, don’t twist
• Breaks – 1 min./30 min. or 20/20/20
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Solutions
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Laptop Use
Same requirements
Docking Stations
Use laptop as monitor (stand)
Aux. keyboard and mouse
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Standing vs. Sitting
Keyboard at elbow height
Top of monitor even with tops of
eyebrows
Anti-fatigue mat to stand on
Solid foot rest?
Alternate standing
with sitting
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Lighting the Way
Different tasks require different levels
of light
“Old eyes” need more light
Computer glasses
One source of overhead lights
Task lighting avoids glare, provides
additional light when/where needed
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Solutions
Changing habits is also very
important
Posture
Breaks – stretches?
Arrangement of work station
Following suggestions
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Remember that…
The best solutions  the most
expensive
Gadgets, bells & whistles can’t
substitute for training and
good practices
The best way to prevent
problems is to design them
out at the beginning
Be creative in finding solutions
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A Word or Two about Backs
Remember what we said about 85% of
the US population reporting back pain?
There are many causes; some
preventable, some not
There are things you can
do to prevent or limit
back problems
Proper Lifting Techniques
Solutions
Carrying
Carry in the “Power Zone”
• Redesign process to limit/eliminate need to carry
• Reduce bulk/weight of materials to be carried
• Reduce distance
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Solutions
Pushing/Pulling
Know the route
• Push rather than pull
• Minimize weight
• Stay close to load, bend knees
• Adjustable handles to keep grip within Power Zone
• Ensure good visibility
• Avoid twisting/turning
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Assistive Devices
These can be helpful, but must be
combined with proper body positioning,
etc.
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Assistive Devices
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Workstation Evaluations
Assessments provided upon request!
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Resources
Your local Safety & Health Professional
Recommendations
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www.osha.gov
www.nih.gov/od/ors/ds/ergonomics/lab1.html
www.cdc.gov/niosh/topics/ergonomics/
http://www.seating-ergonomics.com/index.html
“The Ergonomics Guide to Computer Workstations – AIHA
publication
Other Universities
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www.ergonomics.ucla.edu/
www.ergo.human.cornell.edu/
www.yale.edu/ergo/
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Resources
Vendors/Service Providers
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www.humanscale.com
www.alimed.com
www.ergoboy.com
www.ergotron.com
www.officeorganix.com
www.askergoworks.com
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Questions? Thank you!!
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