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/0103 ©2001 Business & Legal Reports, Inc. Alabama Retail’s Training Presentations Ergonomics and the Computer Workstation

/0103 ©2001 Business & Legal Reports, Inc. Why Ergonomics?  1.8 million work- related MSDs each year  600,000 require time away from work to recover  Ergonomics prevents MSDs

/0103 ©2001 Business & Legal Reports, Inc. What is Ergonomics?  Science of fitting the job to the worker  Reduces exposure to MSD risk factors  Involves engineering and administrative controls

/0103 ©2001 Business & Legal Reports, Inc. Musculoskeletal Disorder (MSD) Injury or disorder of the nervous system or soft tissue:  Muscles  Tendons  Ligaments  Joints  Cartilage  Blood vessels  Nerves

/0103 ©2001 Business & Legal Reports, Inc. Risk Factors  Repetition  Force  Awkward postures  Contact stress  Vibration

/0103 ©2001 Business & Legal Reports, Inc. MSD Signs and Symptoms You will feel pain or swelling in your:  Hands  Wrists  Fingers  Forearms  Joints  Elbows

/0103 ©2001 Business & Legal Reports, Inc. MSD-Related Pain Pain described as:  Tightness  Stiffness  Discomfort  Soreness  Burning  Tingling  Coldness  Numbness

/0103 ©2001 Business & Legal Reports, Inc. Outward Signs of MSDs  Swelling or inflammation of joints  Vigorously shaking hands  Urge to massage hands, wrists, or arms  Cradling arms

/0103 ©2001 Business & Legal Reports, Inc. Common MSDs  Carpal Tunnel Syndrome  Tendinitis  Tenosynovitis  Thoracic Outlet Syndrome  De Quervain’s Disease  Trigger Finger

/0103 ©2001 Business & Legal Reports, Inc. MSDs Related to Risk Factors  Carpal Tunnel Syndrome—Repetition  Thoracic Outlet Syndrome—Posture  De Quervain’s Disease—Forceful grip  Trigger Finger— Contact stress

/0103 ©2001 Business & Legal Reports, Inc. Report Symptoms Immediately  Report any MSD signs or symptoms immediately  Follow your company’s reporting procedures  Begin medical treatment early  Alert your company to risk factors

/0103 ©2001 Business & Legal Reports, Inc. Computer Workstation: Head and Shoulders  Head vertical and facing forward  Tilted head puts stress on neck and shoulders  Minimize head rotation  Shoulders not raised or hunched  Arms tucked close to the body  Avoid extended reaching

/0103 ©2001 Business & Legal Reports, Inc. Computer Workstation: Elbows and Wrists  Elbows hanging comfortably below the shoulders  Not extended outward from the body  Not extended forward or backward of the shoulders  Wrists in a straight line with the lower arms  Hands not flexed up or down  Hands not bent inward or outward

/0103 ©2001 Business & Legal Reports, Inc. Computer Workstation: Legs and Feet  Knees bent about 90 degrees  Thighs parallel to the floor  Chair at comfortable height  Remove any obstructions to your legs and feet  Feet flat on floor or footrest

/0103 ©2001 Business & Legal Reports, Inc. Ergonomic Chair: Seat Surface  Comfortable  Slightly wider than hips/thighs  Proper length  Adjustable height  Adjustable tilt

/0103 ©2001 Business & Legal Reports, Inc. Ergonomic Chair: Back and Armrest  Backrest  Angle adjustable  Adjustable lumbar support  Armrest  Broad and cushioned  Supports shoulders, elbows and wrists  Adjustable height and side-to-side

/0103 ©2001 Business & Legal Reports, Inc. Computer Monitor  Directly in front of you  Arm’s length away  Proper height so that your head is level  Documents placed close to monitor

/0103 ©2001 Business & Legal Reports, Inc. Neutral Keyboard Position  Elbows close to the body  Wrists flat and in line with the forearms  Hands not angled up/down or turned in/out  No wrist rests when typing

/0103 ©2001 Business & Legal Reports, Inc. Adjustable Keyboard  Height adjustable  In a tilting keyboard tray  Detachable from the computer monitor  Keystroke pressure comfortable for the user

/0103 ©2001 Business & Legal Reports, Inc. Using a Mouse  Control mouse movement from your elbow  Wrist straight and neutral  Locate mouse properly  Use symmetrically shaped and flat mouse

/0103 ©2001 Business & Legal Reports, Inc. Using a Laptop Computer Occasional users:  Sit back in comfortable chair  Sacrifice neck posture rather than wrist posture Full-time users:  Position screen like a normal workstation monitor  Use separate keyboard and mouse like a normal workstation

/0103 ©2001 Business & Legal Reports, Inc. Break Time  Rest break— Do a different task  Eye break— Look away and blink  Mini-break— Relax your hands

/0103 ©2001 Business & Legal Reports, Inc. Hand, Wrist, and Shoulder Stretches  Hand—Finger extensions  Wrist—Bend hands up and down  Wrist—Backwards stretch  Shoulder—Shrug and roll your shoulders  Shoulder—Shoulder blade pinch  Shoulder—Overhead reach

/0103 ©2001 Business & Legal Reports, Inc. Neck, Back, and Arm Stretches  Back/Arm—Hands behind head  Back/Arm—Bend forward  Back/Arm—Knee to chest  Back/Arm—Back bend  Neck—Nod head  Neck—Turn head  Neck—Tilt head

/0103 ©2001 Business & Legal Reports, Inc. Focus on Your Posture  Elbows at your side, forearms parallel to floor  Chair with good back support  Close to keyboard, avoid extending  Feet flat on floor or footrest  Head and neck forward and straight  Be comfortable and relaxed

/0103 ©2001 Business & Legal Reports, Inc. Quiz 1. T or FThe neutral position for elbows is about 4 inches away from your body 2. T or FResting your wrist on a wrist rest promotes good posture 3. T or FA short stretch break should be taken every 30–60 minutes 4. T or F Repetition and awkward posture are risk factors that contribute to MSDs 5. T or F In the neutral position, your feet should be tucked under your chair

/0103 ©2001 Business & Legal Reports, Inc. Quiz (cont.) 6. T or F Ergonomics is the science of fitting the job to the worker 7. T or FSoreness, tingling, and numbness in your wrist or hands are all symptoms of an MSD 8. T or FRepetitive rotation of your head between your work and your computer results in good exercise and stretching 9. T or FLeaning forward to see the monitor contributes to poor posture 10. T or FA negative-tilt keyboard may help you maintain good wrist posture

/0103 ©2001 Business & Legal Reports, Inc. Quiz Answers 1.False; the neutral position for your elbows is tucked close to your body 2.False; wrist rests often contribute to poor posture and put pressure on your carpal tunnel 3.True 4.True 5.False; your feet should be flat on the floor or on a footrest

/0103 ©2001 Business & Legal Reports, Inc. Quiz Answers (cont.) 6.True 7.True 8.False; your work should be placed next to your monitor to prevent repetitive head rotation 9.True 10.True