1. UNCG Department of environmental health and safety
Office Ergonomics
UNCG Department of environmental health and safety

2. What is Ergonomics? ergo = work nomics = rules, laws
Ergonomics is the rules of work
“the science of designing the job to fit the worker, instead of forcing the worker to fit the job”
Ergonomics is the science of fitting workplace conditions and job demands to the capabilities of the working population. Effective and successful "fits" assure high productivity, avoidance of illness and injury risks, and increased satisfaction among the workforce.
-OSHA

3. What are the “Experts” saying…
“A growing body of evidence suggests that chair-living is lethal”- James Levine (Mayo Clinic Endocrinologist)
Study of 17,000 Canadians over 12 years reveals that those who sat for most of the day were 54% more likely to die of heart attacks than those who did not sit. - (Pennington Biomedical Research Center)
No matter how much they weighed OR exercised!
A study led by epidemiologist Steve Blair demonstrated a strong link between sedentary activity and death from heart disease among adult men. According to researchers at the University of North Carolina at Wilmington, people gain 16 pounds on average, within 8 months of starting sedentary office work.

4. What is Ergonomics Ideally, ergonomics will:
Make the job safer by preventing injury and illness
Make the job easier by adjusting the job to the worker
Make the job more pleasant by reducing physical and mental stress

5. Ergonomic Factors
Generally, ergonomic risk factors fall into one of two categories:
Environmental stressors
Physical stressors

6. Environmental Stressors
Environmental stressors can affect your general comfort and health, these include:
Excessive noise
Improper lighting
Temperature
Indoor air quality

7. Physical Stressors
Physical stressors place pressure or stress on parts of the body:
Joints, muscles, nerves, tendons, bones
Over time this stress can cause “Cumulative Trauma Disorders” (CTDs) in some individuals

8. Cumulative Trauma Disorders
Cumulative = occurring gradually over a period of weeks, months, or years
Trauma = bodily injury to nerves, tissues, tendons, or joints
Disorders = physical ailments or abnormal conditions

9. Risk Factors for CTDs
The main risk factors for office-related CTDs are:
Repetition
Awkward positions or posture
Excessive pressure or force
Another risk factor for CTDs would be:
Vibration

10. Risk Factor: Repetition
The majority of CTDs are caused by repetitive motions that would not result in injury if only performed once.
Thousands of keystrokes typing
Hours of filing, day after day
Stamping dozens of papers
Frequent lifting
Repeated motions with computer mouse

11. Risk Factor: Awkward Positions
Leaning forward at your desk
Typing with wrists at an odd angle
Raising shoulders while typing
Reaching to use mouse
Twisting neck to look at monitor or phone
Lifting objects from below waist or above shoulders

12. Risk Factor: Excessive Force
Typing with too much force or “pounding” the keys
Contact pressure
Lifting heavy boxes of paper or carrying office equipment
Using improper grip

13. Garbage In… Result (Body Part) Stressor (Actions) Strain/Sprain
Strain/Sprain Back or Shoulder
Strain/Sprain Back
Stressor (Actions)
Awkward Posture
Reaching/Bending
Twisting w/Load
Lifting w/Load

14. Reducing the Risk Factors
Your body is designed to do work
When it works in positions or postures in which it is designed to deal with physical stress, there is no problem, but
when it is forced to perform under unnatural situations or for abnormal periods of time, problems can arise
Almost all of the ergonomic stresses at work can be decreased by using the right equipment in the right position so that the body can perform in the right posture

15. Minimize Awkward Postures
Use a “Neutral Posture” whenever possible
Basic Neutral
Lower Body Relief
Back Relief
Standing Neutral

16. Minimizing Awkward Postures
The elbows should be at a comfortable angle while "hanging" at the sides from the shoulders
The shoulders should remain relaxed in a lowered position while typing
Avoid leaning forward at your desk
Maintain natural “s” curve of your spine
Support lower back
Keep feet supported on floor or use a foot rest

17. Good Body Mechanics Use the Largest joints and muscles
Use two hands to lift, even with light objects
Avoid lifting w/forearm in full pronation (palm down)
Slide or push & pull objects instead of lifting
Avoid reaching
Carry items close to body (waist level)

18. Arranging Your Workspace
Arrange tools around your desk so you minimize the distance you have to reach for them.
Divide your work space into three zones:
Primary work zone - the distance from elbow to hand. Things you touch on a daily basis.
Secondary work zone - within arm's reach. Use this zone to position those items that you use frequently, but don't need all the time.
Reference zone - outside arm's reach. Use this zone for your least-often used items.

19. Ergonomic Chairs

20. Chair Set-Up 101
Chair
Is the chair adjusted so that your hips are slightly higher than your knee
with your feet touching the floor? YES NO NA
Is there a 2 inch space between the front of the seat and the back of
your knee when sitting? YES NO NA
Does the back rest feel comfortable and is the lumbar spine curve
supporting your lower back? YES NO NA
Can the armrests be adjusted to maintain the forearms parallel to the floor? YES NO NA

21. Profiles

22. Computer Monitor
Placed about an arms length away and directly in front of you, not at an angle
Top of monitor should be at or slightly below eye level
A document reader, if used, should be placed near monitor to reduce head movement

23. Monitor 101
Monitor
Is the monitor directly in front of you when in use? YES NO NA
Is the top of the monitor below eye level? YES NO NA
Is the monitor located inches away from your face? YES NO NA
Have you had an eye exam lately?

24. Keyboard Placed directly in front of monitor
Avoid awkward wrist positions
Keyboard trays are recommended

25. Mouse Should be placed close to keyboard
Same height or slightly higher than keyboard
Move from elbow

26. Keyboards & Mice – not these
Is the keyboard tray adjustable anywhere from flat to a negative tilt? YES NO NA
Are your wrists straight (in a neutral position) while typing? YES NO NA
Is the keyboard positioned directly in front of you? YES NO NA
Is the keyboard positioned so that your upper arms are straight
at your side, and your forearms are slightly below horizontal? YES NO NA

27. Telephone Placement should match dominate hand
Headsets are recommended if you must use phone often while performing other tasks

29. Avoid stressors Static positions Repetitive motions
Awkward body movements/posture
Reaching/Bending
Lifting heavy loads
Pressure points
Stress
Vibration
Force
Repetition
Twisting

30. Other Prevention Strategies
Micro-breaks – every 20 to 40 minutes
Exercises
Body stretch
Shoulder blade squeeze/shrugs
Eye palming
Arm and shoulder shake
Side bends
20/20/20 Rule

31. Other Prevention Strategies
Pay attention to the signals your body provides you
If your neck hurts at work, examine your body position to try to figure out what might be causing the soreness
You may also request an ergonomic assessment of your space from the Department of Environmental Health and Safety

32. Questions?