workplace ergonomics.pptx

7/27/2019 Workplace ergonomics.pptx

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Workplace Ergonomics


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Aim

To provide the user with the knowledge and skills to:

Ergonomically setup their workstation

Perform correct pause stretch exercises

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Ergonomics

ERGO + NOMICS = ERGONOMICSwork + rules or laws = the laws of work

Scientific discipline that studies the interaction between humans and the

environment i.e. the person and their workstation

Designing the job to match the worker rather than matching the worker tothe job

Ergonomics covers all aspects of a job, from the physical stressesitplaces on joints, muscles, nerves, tendons, bones and the like, toenvironmental factorswhich can effect hearing, vision, and generalcomfort and health.

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Injuries due to PoorErgonomics

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What is occupational overuse?

Conditions characterised by discomfort or persistent pain inmuscles, tendons and other soft tissues.

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Common problem areas

Back, neck, upper limb caused by:

Repetition and over strain at tendons and joints

Unbalanced and prolonged postures

chronic: cyclic inflammation and weakness

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Common problem areas

The Spine is divided into 5 parts:

Cervical Vertebrae - C1-C7

Thoracic Vertebrae - T1-T12

Lumbar Vertebrae - L1 - L5Sacral Vertebrae (fused) - S1 - S5

Coccyx

Normal Spine: S shaped curve

Each vertebrae is separated by an intervertebral disc

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Vertebrae The spine comprises of a total of

30 vertebrae.

Vertebrae - 2 parts

A squat cylindrical portion of boneat the front - acts as the main loadbearing column

3 bony processes at the rearwhich provide an attachment pointfor muscles, ligaments and ribs

Each vertebra is joined to itsneighbour through twointerlocking pegs known as theFacet Joint

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Intervertebral Discs

Act as Shock Absorbers

Each disc made up of two parts:

-Annulus: Outer part of the disc made of a fibrous ligaments. Extremelystrong and responsible for connecting each vertebrae to one another. Actsas a coiled spring

-Nucleus Pulposus - a soft jelly like centre. Acts as a ball bearing that thevertebrae roll over during flexion, extension and lateral bending.

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When you lean forward, the front of the vertebrae come closertogether forcing the disc fluid backwards.

When you lean backwards, the back of the vertebrae come closertogether forcing the disc fluid forwards.

When you lean to the right, the disc fluid moves to the left. Whenyou lean to the left, the disc fluid moves to the right.

This is normal!!

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Owing to our postures during the day, we tend to mainly moveinto a forward (flexed) position for example:- sitting at acomputer, removing items from boxes, driving the car,cleaning the house, putting on shoes, or relaxing in a sofa.Therefore the disc fluid is gradually pushed backwards overtime. It eventually places increased pressure on the back wallof the disc (toothpaste tube)

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When the disc fluid starts to place more pressure on the rear wall ofthe disc, you may start feeling low back pain. The more the discfluid moves backwards, the more pressure is placed on the discwall which results in the pain being referred further down thebuttocks or down the thigh. The disc wall may bulge and irritate thenerve causing pain, numbness or weakness down the leg.

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Adjusting theworkstation

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Step 1 Start with the chair

What makes an ergonomic chair

5 star base of support

Height adjustable base

No armrests present

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Height of chair

Chair needs to be at a height sothat your forearms are parallel tothe desk with your shouldersrelaxed and elbows at 90 degrees.

If your feet cant reach the floorcomfortably, you require a footrest.

Backrest at 90oto 100oto the floor.

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Step 2 The Visual Display Unit (VDU)

The VDU should be approximately one arms length away from the user.

This is the average focal distance for a person and reduces the need toslouch forward to read the screen

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The top of the VDU should be ateye-level.

People with bi-focalsmay need to have theirVDU lower to avoidexcessive neck extension.

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Step 3 The Keyboard

The keyboard should be positionedapproximately 8cm from the edge ofthe desk.

The keyboard should be locateddirectly in front of the user.

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versus

The keyboard should not be inclined to avoid excessive andprolonged extension of the wrist whilst typing.

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Step 4 The Mouse

The mouse should be positioned to allow the elbow by the side of theusers body and the wrist remains in a neutral position.

Positioning the mouse too far backwards and to the right (right handdominant people) places the wrist in an unnatural angle which canpredispose the user to carpel tunnel and tennis elbow type symptoms.

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The Mouse and Keyboard

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Step 5 The zone of frequent use

Items used repetitively during theday (for example pens, stapler,punch or telephone) need to beclose enough so that the user doesnot have to stretch for the item.

This reduces the risk of slouchingonce the item has been grasped.

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Task & equipment layout

Keying priority

Non-mouse priority

Mouse priority

Phone and writing priority

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Laptops

Always adjust the laptop for thescreen height.

Preferentially use a laptop stand ordocking station.

Use an external mouse andkeyboard.

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Manual Handling

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Plan the Lift

Can manual handling aids be used?

Where is the load to be placed?

Will two people be required to perform the lift?

Clear the work area of hazards, obstructions etc

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Plan the Lift

Use the large muscles of your legs to lift, let the quadriceps and hamstringsdo the work.

Hold the item close to your body and as close to your centre of gravity aspossible

Dont twist with your back, move with your feet. Keep your hips andshoulders in alignment.

Pull or push if able, rather that lift.

Dont jerk the load. Lift smoothly.

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Accessing Files and Deskside Cabinets

Do NOT sit in your chair, lean to theside and reach for a file.

Stand up, bend down with your hipsand knees in front of the cabinetand access the file.

Do NOT bend your back

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Pause Stretch Exercises

These exercises help reduce the pressure on the intervertebral discs,muscles, joints and ligaments of the spine.

They should be performed regularly (every 1-2 hours) during the day.

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Chin Retraction

Pull your entire head backwardson your neck

Your chin should not go down or upbut directly backward

Hold 2 seconds then relax

Do not poke the chin forwards

Repeat 10 times approximately everyhour

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Back Bend

In standing, place your hands on yourbuttocks

Lean backwards trying to bend yourback just above your buttocks

Hold 2 seconds then straighten up

Repeat 10 times approximately everyhour

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Reach for the Ceiling

Clasp your hands togetherand turn them inside-out

Reach to the ceiling

Hold 10 secondsPull hands backwards or sidewaysand hold a further 10 seconds eachmovement

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Forearm Stretch

Hold your arm straight out in front ofyou

Pull your hand upwards

Hold 20 seconds

Pull your hand downwards

Hold 20 seconds

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Shoulder Rolls

Rotate your shoulders backwardsapproximately 20 times

Emphasise a good posture whiledoing the stretch

Dont roll your shoulders forward asthis emphasises poor posture

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Thoracic Extensions

(To be performed in a chair with a30-50cm backrest)

Support your head in your hands.

Slowly and gently lean backwards inyour chair.

Hold 2 seconds.

Slide approximately 3cm down thechair. Slowly and gently leanbackwards again.

Repeat along your thoracic spine tojust below your neck.

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workplace ergonomics.pptx

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