ERGONOMICS: MAKING YOUR WORK SAFER This ergonomics training module is also suitable for any work setting, not just foundries. The photographic examples of ergonomic problems and solutions were taken in foundry, machine shop and assembly settings but demonstrate ergonomic principles found in widespread settings. This training module is a companion piece to the Train-the-Trainer module which includes steps to building an ergonomics program. Adapted from the Pennsylvania Foundry Association under Susan Harwood Grant #46C1-HT10 funded by the U.S. Department of Labor Occupational Safety and Health Administration – FY2001

What is Ergonomics? The rules of work -- from the Greek words Ergon – “work” Nomos – “rules” Ergonomics is “fitting the work to the worker” It is a group of guidelines for adapting the work and workplace to human needs.

What are Musculoskeletal Disorders? (MSDs)  Disorders of muscles, nerves, tendons, ligaments, joints, cartilage, blood vessels and spinal discs Come from cumulative trauma of one or more body parts – not instant injury We are talking about gradual and cumulative trauma to a body part, not the immediate trauma such as a sudden blow to the body. It is the wearing away of the bone cartilage, the abrasion or stretching (straining) of tendons, ligaments and nerves from overuse or tearing (spraining) if they are stretched too far, the collapsing of blood vessels, the compression of vertebral discs. It is the cumulative effect of many micro injuries. MSDs = OSHA’s definition. Other names: MSDs (musculoskeletal diseases), WMSDs (work related musculoskeletal disorders, RSIs (repetative strain injuries) and CTDs (cumulative trauma disorders)

Basic Anatomy for Ergonomics Bones – 206 of them, our skeleton Ligaments – connect bones to bones Tendons – connect muscles to bones Muscles – make the bones move, can only contract Nerves – convey electrical signals from brain to contract muscles – send sensations back to brain, e.g. pain, cold, itch

Carpal Tunnel

Carpal Tunnel Syndrome Wrist pain and weakness from pressure on medial nerve Caused by swelling of tendons passing through wrist tunnel Try not to bend or twist wrist while applying pressure Relief – confining wrist movements (i.e. braces), stretching and strengthening exercises, or surgery

Sitting is the new smoking so WHEN SITTING… GET UP AND STRETCH EVERY 30-60 MINUTES STRETCH

Using Our Backs Like other animals, it wants gentle, constant motion Very heavy loads can damage discs, which can contact (pinch) nerves Too much repetition with load can wear out discs Stand rather than sit Walk rather than stand Walk rather than run

Back Facts 80 to 90% of Americans get back problems sooner or later 25% are work related We are on the job 22% of the time 70% from muscle, tendon and ligament damage Highest back injury occupations – truck drivers, material handlers, patient handlers, trash men

Cervical Spine (Neck) The Problem: Forward Head Posture Protraction Head goes forward Hard on your neck Can cause headaches Typically seen in sitting and when straining to see or read (computers)

Cervical Spine (Neck) The Solution: Work Space Modification Monitor, phone, document, and mouse placement Good low back alignment (coming attraction)

Cervical Spine (Neck) The Solution: Retraction Head goes back without looking up or down (think military drill sergeant) Frequently helps headaches Best practice: 10 times per hour sitting

Cervical Spine (Neck) The Solution: Shoulder Blade Squeezes Best Practice: 5 second hold 10 times per hour sitting

Cervical Spine (Neck) The Solution: Pectoralis Stretch Best Practice: 30 second hold at lunch and after work

Sitting is the new smoking so WHEN SITTING… GET UP AND STRETCH EVERY 60 MINUTES STRETCH

Lumbar Spine (Low Back) The Problem: Too Much Flexion

Lumbar Spine (Low Back) The Solution: Straight Back

Office Posture Hips, knees, and ankles at 90 degree angle Feet on support surface Ears, shoulders, and hips aligned Lumbar support

Lumbar Support: Built into Chair or Add a Roll Placed at low back (not at waist) Bottom and shoulder blades touching the chair

Chairs Height – knee parallel to hip – feet completely flat on floor Height adjustable back with lumbar curve Padded seat and no sharp front edge – leg circulation Arm rests for elbow height work Sitting tilted slightly backward with lumbar support easier on spine than vertical No homemade chairs 5 feet, each with 2 shrouded wheels ideal

Sitting Knees always level with or above hips Feet completely flat on floor or footrest Work at or just above elbow height Get up every 60 min. and stretch and stroll – improves circulation Sitting – spinal discs pinched – worse than standing

Lifting Feet apart, close as possible to object One hand under corner, one top corner Lift with legs, don’t bend over Don’t twist with load Lower object gently Use two hands rather than one Ideal lift – waist to shoulder, keep things up off floor

MSDs Can Come From These 7 Risk Factors Try to avoid them when possible Awkward positions Environmental extremes Forceful exertions Heavy loads Contact pressure (contact) Repetitive motions Static loads Can result in inflammation, weakness and pain.

4. Heavy Loads Lifting, lowering or carrying heavy items Women: 60% average upper body strength of men Older people: 65 yr. old 75% the strength of 25 yr. old

5. Pressure Point contact or impact Arm leaning on edge of desk Elbow pressure on desk top Pushing with palm – screw driving Impact using palm or knee as hammer

Factors Which Effect Development of a MSD Frequency – how often Duration – how long, can be all at one time or cumulative over the day Intensity – how much force

Sitting is the new smoking so WHEN SITTING… GET UP AND STRETCH EVERY 30-60 MINUTES Don’t forget – set an alarm if needed STRETCH