Computing with Comfort Miles T. Nirei, MS Environmental Safety Specialist University of Hawaii Community Colleges Office of Environmental Health and Safety June 2009

Agenda Applying Ergonomics to Your Office - Overview Workstation Solutions Effective Work Methods Personal Interventions Questions

What is Ergonomics? Ergonomics is the process of changing workplace conditions and behaviors to reduce the risk of injury

Why Ergonomics? Reduce/Prevent Musculoskeletal Disorders Lower Stress Injuries and disorders of the muscles, nerves, tendons, ligaments, joints, cartilage, and spinal discs Includes tendonitis, carpal tunnel syndrome, epicondylitis, strains Lower Stress Enhance Customer Satisfaction

MSD Risk Factors Posture Static Exertions Forceful Exertions Contact Stress Repetition & Duration Age Gender Obesity Physical Condition & Fitness Medical Conditions & Medications Tobacco Use Prior Injury, Hobbies, Second Job

MSD Symptoms Prolonged discomfort Sharp, shooting, or tingling pain Numbness, discoloration, muscular atrophy Inflammation Stiffness Reduced grip strength or rapid fatigue Decreased range of motion

Workstation Solutions Position the monitor about an arm’s length away directly in front of you. The top of the screen should be no higher than eye level (unless you wear bifocals) Workstation Solutions Adjust the seat height so upper arms hang vertically, elbows bent about 90, shoulders relaxed and wrists fairly straight Use a document holder close to the monitor rather than laying documents flat Mouse should be next to keyboard, with the height approximately equal to your seated elbow height Adjust the back rest to provide firm support and make sure your back contacts the backrest - that what it’s there for! Knees comfortably bent with feet resting on the floor - use a footrest if the chair is raised to properly situate the keyboard and mouse.

Workstation Solutions Computer Monitor Keyboard / Mouse Chair Documents Telephone Workstation Layout

Solutions - Monitor

Solutions - Monitor Recommendations Locate monitor directly in front of seated position Use keyboard tray, install corner mount, or re-position monitor to achieve straight positioning Situate top of screen even with eye height (unless you wear bifocals) Remove CPU beneath monitor, if applicable Use a monitor riser or ream of paper if necessary Raise chair height (use footrest if appropriate) Locate monitor approximately arms’ length away from your seated position Better if monitor is too low than too high Position monitor perpendicular to light sources and adjust its angle to reduce glare

Workstation Solutions Stretching Neck Side Stretch: Tilt your head to one side, putting your ear over one shoulder. Stabilize your opposite shoulder by holding it down with the opposite hand. Hold for a count of 10. Repeat for the other side. Repeat for a total of three (3) stretches for both the left and right sides.

Solutions - Keyboard/Mouse

Solutions - Keyboard/Mouse Recommendations Keyboard and mouse should be located at the same height - approximately seated elbow height Use should not involve extended arm reaching Arm support (wrist rest) may reduce upper back and shoulder muscle exertions…but be sure to avoid using both your chair armrests and wrist rest! Wrist rests should only be used for pauses in work activity Fold down keyboard “legs” to keep it flat and discourage wrist bending Make sure your wrists and forearms do not rest against the sharp edge of your desk Encourage global (shoulder and elbow) motions rather than wrist motions Rotate between right and left hands

Solutions Stretching Finger Spread: With palms down, spread your fingers apart as far as you can. Hold for a count of five (5). Repeat for a total of three (3) stretches.

Solutions - Chair

Solutions - Chair Recommendations Position chair height so that arms are parallel with floor and keyboard/mouse at approximately elbow height Backrest should fully support back Greater contact area, lower low back stress If a seat insert is used, make sure that it does not provide back support at the expense of leg support 2”-3” clearance between seat pan and legs Knees bent approximately 90 degrees Feet flat on floor or footrest

Solutions - Documents

Solutions - Documents Recommendations for Data Entry, Review, & Writing Keep documents close to the computer monitor Use copy holders to raise reference material to eye height Guides are available when processing through spreadsheets Ensure that documents are printed with an appropriately sized font Change your reading posture by occasionally holding the documents in your hands Grip pens and pencils lightly Grasp only moderate amounts of files Centralize files into middle rows Use computer templates to avoid carbon copies when possible

Solutions - Telephone

Solutions - Telephone Recommendations Hold the handset when performing two tasks at once Use shoulder rest or headset otherwise Speakerphone acceptable in offices

Solutions - Telephone Stretching Shoulder Shrugs: Raise shoulders upward toward the ears. Hold for a count of five (5). Repeat for a total of three (3) shrugs.

Solutions - Workstation

Solutions - Workstation Recommendations Keep frequently accessed items within arms’ reach Try to avoid lifting from below waist or above shoulders, such as binders, boxes, or files Adjust your computer monitor’s refresh rate, brightness, and contrast if you get headaches at work Look beyond your monitor every 30 minutes, focusing on items down the hall to provide a momentary break for your eyes Keep your back against the chair backrest - avoid leaning forward at your desk Keep your shoulders relaxed (lowered) when typing Use two hands to perform double-key activities (e.g., Ctrl-C)

Effective Work Methods Grip mouse lightly, move mouse with broad arm motions, rotate its use between hands Avoid hitting keyboard keys harder than necessary Keep back against chair backrest Support feet on floor or footrest Vary your tasks when possible

Effective Work Methods Wrong Correct

Personal Interventions Drink water regularly Take rest breaks appropriately Stay physically fit Have patience - new procedures and techniques may feel awkward at first but will begin to feel “normal” over time Notice behaviors & encourage recommended work practices Communicate ergonomics to your colleagues!

Review & Roundtable Questions?