1. OFFICE ERGONOMICS TRAINING Sue Smith BScGradDipOTMSafScMMgt

2. Aims Understand injury prevention strategies for office workers including correct manual handling and workstation adjustment Be able to apply these principles to the workplace

3. Why do I ache? Common reasons for musculoskeletal discomfort: Posture Repetitive or constrained postures Twisting, bending Overreaching Fitness Lack of flexibility Pre-existing problems

4. Other common causes of problems Glare and lighting causing eye discomfort, strain or headaches Poor working environment due to noise, poor air quality or uncomfortable temperatures Eyesight problems

5. What posture are we trying to achieve at work? Relaxed Symmetrical Upright

6. Common office chair features & adjustments Seat height Back rest height Lumbar support Seat tilt Arm rests

7. Computer workstation setup

8. Computer monitor Eye level approximately at top edge of the screen Distance to avoid eye strain Monitor options Laptop computers

11. Desktop layout Regularly used items placed within comfortable reach:

12. Musculoskeletal Disorders (MSD) MSD are associated with repetitive, sustained, unnatural or forceful movements: The Don’ts Prolonged and intense keyboard or mouse use High demands on vision Sustained mental effort Peak demands or set work rates The Do’s: Change posture at frequent intervals Don’t key all day Give yourself mini breaks Practice gentle stretching at work

13. Stretching exercise Never stretch to the point where you feel pain; If you have a medical condition or are under going any type of medical treatment, you must consult your medical practitioner before doing any of these exercises; Always apply a slow and gentle stretching action.

14. Manual handling is any activity requiring the use of force exerted by a person to lift, lower, push, pull, carry or otherwise move, hold or restrain any animate or inanimate object. National Occupational Health & Safety Commission

16. Disc response to pressure

17. Risk management 1.Hazard identification 2.Risk assessment 3.Risk control 4.Review

18. Risk Control Change the load / task Equipment Work organisation Work environment Correct lifting techniques Posture awareness & personal fitness

19. Change the load Compact Stable Lighter Easy to grip Able to be held close to the body

20. Equipment Trolleys Hoists Adjustable work surfaces Ergonomic tools Power assisted Hydraulic

21. Work organisation Staffing levels Availability of equipment Work schedules Shift work Pace of work Task variety Rest breaks

22. Work environment Adjust the temperature Storage in lifting zones Housekeeping Adequate lighting No slip flooring

23. Personal Fitness Nutrition Aerobic exercise Stretches/warm-ups Sleep

24. Stretching exercise Never stretch to the point where you feel pain; If you have a medical condition or are under going any type of medical treatment, you must consult your medical practitioner before doing any of these exercises; Always apply a slow and gentle stretching action.

25. Manual handling principles

26. Correct lifting principles 1.Think before you lift 2.Keep the load close 3.Adopt a stable position 4.Moderate flexion of back, hips and knees 5.Secure hold 6.Avoid twisting, stooping & squatting 7.Keep head up 8.Move smoothly