WHAT IS ERGONOMICS?WHAT IS ERGONOMICS?The National Institute for Occupational Safety and Health (NIOSH) defines ergonomics asthe science of fitting workplace conditions and job demands to the capabilities of the working population. In other words, it is the relationship between people, the work they do and their work environment. It is about adapting the workplace to fit the worker. Modifications to the work, work tasks, and how people perform their work can help improve comfort, safety, and productivity.Ergonomics or human factors (http://www.iea.cc/whats/index.html) is the scientific discipline concerned with the understanding of interactions among humans and other elements of a system, and the profession that applies theory, principles, data and methods to design in order to optimize human well-being and overall system performance. Practitioners of ergonomics and ergonomists contribute to the design and evaluation of tasks, jobs, products, environments and systems in order to make them compatible with the needs, abilities and limitations of people.

Ergonomics helps harmonizing things that interact with people in terms of peoples needs, abilities and limitations.Derived from the Greek ergon (work) and nomos (laws) to denote the science of work, ergonomics is a systems-oriented discipline which now extends across all aspects of human activity. Practicing ergonomists must have a broad understanding of the full scope of the discipline. That is, ergonomics promotes a holistic approach in which considerations of physical, cognitive, social, organizational, environmental and other relevant factors are taken into account. Ergonomists often work in particular economic sectors or application domains. Application domains are not mutually exclusive and they evolve constantly; new ones are created and old ones take on new perspectives.There exist domains of specialization within the discipline, which represent deeper competencies in specific human attributes or characteristics of human interaction. Domains of specialization within the discipline of ergonomics are broadly the following: Physical Ergonomics is concerned with human anatomical, anthropometric, physiological and biomechanical characteristics as they relate to physical activity. (Relevant topics include working postures, materials handling, repetitive movements, work related musculoskeletal disorders, workplace layout, safety and health.)

Cognitive Ergonomics is concerned with mental processes, such as perception, memory, reasoning, and motor response, as they affect interactions among humans and other elements of a system. (Relevant topics include mental workload, decision-making, skilled performance, human-computer interaction, human reliability, work stress and training as these may relate to human-system design.)

Organizational Ergonomics is concerned with the optimization of sociotechnical systems, including their organizational structures, policies, and processes. (Relevant topics include communication, crew resource management, work design, design of working times, teamwork, participatory design, community ergonomics, cooperative work, new work paradigms, virtual organizations, telework, and quality management.)

WHAT ARE MUSCULOSKELETAL DISORDERS (MSDS)?Disorders of the muscles, tendons, ligaments, nerves, joints, cartilage, and spinal discs are known as musculoskeletal disorders. You may know these disorders by other names:TendonitisCarpet Layers KneeShoulder Strain

Carpal Tunnel SyndromeTrigger FingerThoracic Outlet Syndrome

De Quervains TenosynovitisEpicondylitis (tennis elbow)Ulnar Neuropathy

Low Back PainHerniated Spinal DiscRaynauds Syndrome

These disorders occur when you have overused or strained muscles. You can develop MSDs when activities you perform include reaching, bending, lifting heavy objects, using excessive force, working in awkward postures over long periods of time, working with tools that dont fit you, performing repetitive motions or when a body part presses against a hard or sharp surface. MSDs can occur whether you are at work or somewhere else.The good news is that MSDs arepreventableandreversiblein the early stages! All you need is an understanding of MSDs, how to prevent them, and a commitment to making changes.Being receptive to making changes is criticaland lays the groundwork for correcting unsafe conditions and work behaviors. Correcting workstation layouts, work habits, job design, and taking good care of your body will reduce the risk of injury while increasing your comfort and productivity. If you are experiencing discomfort, improve your technique. If discomfort continues and affects your ability to do daily tasks, seek medical attention.WHAT ARE THE SIGNS AND SYMPTOMS OF MSDS?MSDs may cause diminished strength for gripping, limited range of motion, loss of muscle function, and difficulty or an inability to do everyday tasks. Common symptoms include: Pain in the neck, shoulders, elbows, forearms, wrists, fingers, back, knees Fingers or toes turning white Painful joints Pain, tingling or numbness in the hands or feet Shooting or stabbing pains in the arms or legs Stiffness Swelling or inflammation Burning sensationWHAT ARE THE RISK FACTORS ASSOCIATED WITH MSDS?Workplace MSDs can be caused by frequent and prolonged exposure to the following risk factors:Awkward and Sustained PosturesPosture is the position your body is in while muscle groups are involved in physical activity. Awkward postures include repeated or prolonged reaching, twisting, bending, kneeling, squatting, working overhead with your hands or arms, or holding fixed positions.

Forceful ExertionsForce is the amount of physical effort required to perform a task, such as heavy lifting or maintaining control of equipment or tools. The amount of force depends on the type of grip, the weight of an object, body postures, the types of activity and the duration of the task.

Repetitive MotionsDoing the same motions over and over again places stress on the muscles and tendons. The severity of risk depends on how often the action is repeated, the speed of the movement, the number of muscles involved, and the force required.

DurationContinual exposure to a risk factor is considered duration. Job tasks that require use of the same muscles or motions for long durations increase the likelihood of both localized and general fatigue. The longer the period of continuous work, the longer the recovery or rest time required.

Contact StressPressing the body against a hard or sharp edge can result in putting too much pressure on nerves, tendons, and blood vessels. For example, using your hand as a hammer can increase your risk of MSD.

VibrationOperating vibrating tools such as sanders, grinders, chippers, routers, drills and saws can lead to nerve damage. Special padding or anti-vibration gloves can help. If possible, reduce the amount of time you spend working with vibration tools.

Temperature ExtremesTemperature extremes can also influence the magnitude of risk factors. As an example the use of gloves to keep hands warm may cause you to grip handtools more forcefully, resulting in added stress to the wrists and hands. Similarly, in a hot environment, sweating may increase the slipperiness of the tools.

WHAT YOU CAN DO TO REDUCE YOUR RISK POTENTIALChange Postures FrequentlyMuscle strain and tension can build up when you remain in the same position for long periods of time. Taking mini-breaks can help to relax muscles. A break from your work to rest, stretch, or move around for two or three minutes every 20 to 30 minutes can make a big difference in reducing fatigue, stiffness and discomfort. Find another position to work in such as changing your chair height or seat angle, standing rather than sitting, or repositioning your armrests. It doesnt really matter as long as you change positions throughout the day! This not only allows muscles to recover, but keeps blood circulating and provides oxygen to muscle tissues.Organize Your WorkstationHow you organize your workstation supplies, tools and equipment determines how you use your body. For example, when you have to reach overhead for a manual or across the desk for the phone or the mouse, or when you are too far away from the monitor to see clearly, the action of leaning forward, reaching, bending the wrists or neck and squinting to see your work can contribute to physical strain if you do it over and over throughout the day.Alternate Job TasksWhen you perform the same tasks over and over, it places increasing strain on the muscles and tendons that are doing the work. To reduce the risk of strain that may result from repetitive work, it is important to alternate the tasks that you do. This will allow certain muscle groups to rest while other muscle groups are working. For example, if you spend a lot of time typing on the keyboard, break up this repetitive pattern by making necessary phone calls, copying documents or delivering a package.Avoid EyestrainEyestrain is a common problem in the workplace. If you perform visually demanding tasks such as use of a microscope or a computer, your eyes may become dry, irritated or strained. If you experience eyestrain, see your eye care specialist. A new optical prescription or special computer glasses may be helpful in reducing eyestrain. For computer work, the position, distance, and height of the monitor is important. Glare on the screen and light that is too bright or too dim can contribute to eyestrain. Resting your eyes throughout the day and practicing eye exercises can make a difference. One helpful exercise is to look far up to the right corner of the eye, look down to the left, look up to the left corner, then down to the right. This will work most muscles of the eye. Change focal distance by looking away from close-up work to as far away as you can see (e.g. across the parking lot, down the hallway, out the window). Blink often to keep the eyes lubricated.Protect Your Back and Hands!

Lifting incorrectly can put you at risk for back injury. Be alert when you need to lift something. Plan how you will lift before you begin. Keep your body properly aligned when lifting and moving heavy or bulky objects. Bring the object close to you. Pick up the object by bending your knees and keeping your back in its natural S curve, then lift and carry it. If you have to move the object a long distance, use wheels, a cart, a hand truck or request help from another person.Bending and twisting while lifting heavy items can be dangerous. Bending forward and reaching for something such as files, the phone, a manual or objects you need to work with places a lot of strain on your back and may contribute to back strain, even if the object weighs very little. Move closer to the object and turn your whole body rather than twist.STANDING POSTURESStanding upright can place pressure on the back muscles, especially the low back as well as the legs, shoulders and abdominal muscles. To relieve back pain due to prolonged standing:

Anti-fatigue mat Wear comfortable cushioned shoes. Anti-fatigue mats are also helpful. Be sure you are solidly supported on the ground. Keep head above shoulders, shoulders above hips. Relieve back pressure by placing one foot on a footrest or a platform. Shift weight from one foot to the other. Change positions often to prevent stiffness. Avoid leaning your head forward and downward for long periods of time. This increases muscle fatigue in the neck and shoulders. Take mini-breaks frequently (2-3 minutes every 30 minutes), exercise and stretch throughout the shift.

No-No: Back stress

Ergo: Back relief

What are anti-fatigue mats? The mats are designed to reduce fatigue that is caused by standing for long periods on hard surface (e.g.,. cement floors). Fatigue-reducing mats can be made of various materials including rubber, carpeting materials, vinyl, and wood.Why use anti-fatigue mats? Anti-fatigue mats are often used to decrease foot weariness for workers who stand in one position for long periods. However, providing a mat may not solve the entire problem. Discomfort, tiredness, and sore feet after long hours of standing are the combined effect of several factors, namely the design of the work, the workers' footwear, and the flooring material. According to scientific data, standing for long periods of time is particularly stressful and fatiguing. Regardless of the quality of shoes and quality of the floor covering, standing itself can cause tiredness after an entire working day.What should be considered first when a person stands all day at work?When considering the use of anti-fatigue mats, there are other factors that should be considered at the same time, such as allowing changes in working/standing position, footwear, and flooring. Changes in working/standing position: Work should be organized so that the worker has some choice about his/her working position and an opportunity to change position frequently. A workplace that includes an optional seat (chair, sit/stand stool) and some kind of footrest increases the variety of body positions and encourages frequent changes between them. Footwear: Footwear is a factor which, if properly chosen, may further reduce the harmful effects of prolonged standing. There is no doubt that the choice of footwear is an important consideration for people who work on their feet. Shoes should ensure adequate arch and heel support and cushioning while providing comfort to the wearer. Flooring: The type of flooring used in the workplace has an equally important influence on comfort, especially on tender feet. Hard, unyielding floors, like concrete, are the least comfortable surface to work on. Walking on a hard floor is similar to the impact of a hammer pounding the heel at every step. Wood, cork, carpeting, or rubber - anything that provides some elasticity - is gentler on workers' feet. More than that, softer floor coverings reduce fatigue and improve safety by reducing slips and falls on slippery floors.When should anti-fatigue mats be used? There are two options to alleviate foot discomfort where resilient floors are not practical. One is footwear with thick insulating soles and shock-absorbing insoles.Anti-fatigue matting is the other option. Anti-fatigue mats absorb the shock due to walking and this cushioning effect reduces foot fatigue. However, the use of matting requires caution because mats can lead to tripping and falling accidents when installed improperly.Another type of floor covering, namely, anti-slip matting, is useful in increasing foot comfort and safety. However, workers may find that their feet burn and feel sore, because the non-slip properties of anti-slip matting cause their shoes to grab suddenly on the flooring, making their feet slide forward inside the shoes. Friction inside the shoes produces heat which creates soreness. Non-slip resilient insoles can reduce this discomfort.In summary, the use of anti-fatigue mats or placing carpeting on the floor does not eliminate sore feet by itself, but, when combined with proper work design and quality footwear, it should improve working conditions.WORK ORGANIZATIONThe design of your work area must allow for natural body postures and positioning. Consider the following: Keep items you use frequently close to you to avoid excessive reach.Ergo: Good exampleNo-No: Excessive reachErgo: Good example

Store items between shoulder and knee height to reduce bending and reaching to retrieve and replace them. Lighter items should be stored on higher shelving and heavier items on middle shelving. Organize the work area to eliminate or reduce bending and twisting, squatting and kneeling, overextending the arms and bending the wrists. Keep shoulders and elbows close in to your body as you work. Position items on the worksurface so that you avoid leaning on your elbows, arms or wrists in order to reach or use them.LIFTING AND CARRYINGBack injuries are the number one workplace accident. Once you injure your back, you may never fully recover and chances of re-injury increase. When lifting, remember to: Size up the load before you lift and make sure that the item is not too heavy for you to manage alone. If it is, ask for assistance. Plan the lift before you start. When team lifting, pick one person to call the signals. Avoid walking backward. Check the route and be sure the path is clear. Get a firm footing. Keep your feet shoulder-width apart and center yourself over the load. Keep your back in its natural S curve rather than rounded in a C curve when you lift.

No-No: Avoid using a C curve to lift

Ergo: Keep the S curve

Use both hands and keep the load close to you. Less force is exerted on your back. Keep head up and body will follow.

No-No: Improper lifting

Ergo: Proper lifting

Ergo: Proper lifting

Avoid reaching over an obstacle to lift a load. Avoid twisting, turning and abrupt motions while lifting. If you have to, lift and then turn. Push, dont pull. You can push twice as much as you can pull. Avoid lifting objects over your head, if possible. Use a stepstool to reach items on high shelves.

No-No: Avoid lifting objects overhead

Ergo: Use a stepstool to access higher shelves

Set the load down smoothly. If it hurts, improve your technique or get help.

No-No: Back stress

Ergo: Back relief

ADDITIONAL TIPS FOR WORKING COMFORTABLYBreaks, Stretching and Overall HealthTo reduce fatigue, alternate work tasks to allow for variation of work patterns, take mini-breaks for stretching muscles and to rest your eyes. Short breaks can make a tremendous difference if you stretch, breathe deeply, rest your eyes, stand up and move around. Be sure to talk with your physician before starting a stretching program.Activities you do away from the workplace can contribute to muscular strain and discomfort as well. Using the same repetitive motion patterns, awkward postures, and excessive force can add considerable strain to your body no matter where you are. If you are experiencing discomfort, improve your technique. If discomfort continues and affects your ability to do daily tasks, seek medical attention.Implementing these ergonomic principles can help you prevent musculoskeletal disorders. Take a look at the way you work and the way your workstation is organized. Watch for bent wrists, dangling feet, work surfaces that are too high or too low, excessive reach, awkward postures, poor lighting that makes you squint or adds glare to your monitor screen, and how you lift heavy or bulky items. Pay attention to the repetitiveness of job tasks and how you move your body as you work. Are you in a natural alignment? Are you using proper lifting techniques? Is your body supported while you work? Is your workstation organized so that items you use frequently are within easy reach? Are you taking mini-breaks to reduce muscle tension and fatigue?Be responsible for your own good health. Exercise, proper nutrition and adequate rest can make a big difference in how your body responds to everyday mental and physical stresses. Find ways to cope with stress: Meditation Music Exercise Talk with friends Reading Gardening Biking Take a vacation Long walksUniversity of Michigan faculty and staff are taking responsibility to prevent musculoskeletal disorders. Remember these disorders are preventable! Taking care of yourself at work helps you to enjoy the rest of your life!1