1. The Basics of Ergonomics
Elizabeth Di Rico
M.A., Exercise Physiology
Graduate Assistant, Human Performance Science
Adelphi University

2. Poor Ergonomics Poor Workplace Design + Improper Body Mechanics =
(Repetitive Stress) =
Chronic Pain
(Cumulative Trauma Injuries)

3. Cumulative Trauma Injuries
Neck pain
Shoulder pain
Back discomfort
Carpal tunnel/wrist discomfort
Tendonitis of the elbow (Golfer’s elbow, Tennis elbow, etc.)
Tingling and muscular weakness
Tightness in muscles
Eye strain

4. Approaches to Ergonomics
Engineering:
Focus on optimal design of workspace/equipment
Biomechanics:
Focus on biomechanics and physical interaction within the workplace
Using your body- Proper position; Avoid fatigue
Using your equipment- Correct use; Best placement for correct body alignment

5. Poor Biomechanics vs Correct Use of Body
Sitting in one position too long
Performing same tasks repetitively
Using shoulder to hold the phone
Change position frequently
Alternate tasks
Hold with hand and perform preventative stretching techniques

6. Common Biomechanical Risk Factors of Cumulative Trauma Injuries
Sustained postures
Holding any position too long, whether correct or not
Faulty Posture
Forward Head
Rounded Shoulders
Rounded Lumbar Spine
Repetitive Reaching
Lack of arm support
i.e. Reaching for phone that is placed a few feet away

7. Poor Equipment Placement Causes Improper Biomechanics!
Incorrect monitor height
Improper keyboard placement
Poor mouse/phone placement
Poor use of good chair
Storing things under desk
Forward head
Lack of arm support-- rounded shoulders and incorrect elbow/wrist position
Reaching
Faulty postures

8. Ergonomic Tips
Maintain proper posture; back against chair, ears over shoulders, chin slightly tucked in
Avoid chairs with high back support
Computer at eye level
Sit up close to desk; avoid slouching & raised, tensed shoulders
Maintain forearm support on desk; neutral position of forearms, wrists, hands in a straight line
Elbows bent at 90°
Knees bent at 90°, feet flat on floor
Avoid perching on the edge of chair
Take frequent mini-breaks throughout the days to bring blood back to the muscles and joints

9. Ergonomic Tips
Arrange work area to avoid awkward reaching for phone, mouse, reference materials, keyboard, etc.
Avoid long periods of repetitive activity– alternate activities i.e. computer work with getting up to file papers.
Incorporate frequent stretching daily

10. Stretches Neck Stretch: Tilt ear towards shoulder
Grab top of head, easily, with palm and gently stretch the neck
Hold for 5-10 seconds and switch sides
Repeat 2-3 times

11. Stretches Chest stretch:
Stand at a corner about 1 foot away from the wall, forearms on opposite sides of the corner; one foot slightly forward
Elbows should be at slightly below shoulder height
Keep abdominals tight to avoid arching back
Lean gently in towards corner by bending the front knee
Hold for 5-10 seconds; repeat 2-3 times

12. Stretches Shoulder Pinch:
Place arms behind head; do not press hands into head
Relax shoulders; squeeze shoulder blades together while keeping shoulders back and down
Hold 5-10 seconds; repeat 2-3 times

13. Arms behind back stretch:
Stretches
Arms behind back stretch:
Hold hands together behind back
Pull shoulder blades back and down
Hold 5 seconds; repeat 5 times

14. KEEP YOUR CURVES!
Maintaining natural alignment of the spine is imperative in preventing lower back pain (LBP).

15. CUMULATIVE TRAUMA INJURIES ARE DIFFICULT TO REHAB, EASY TO PREVENT!