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Ergonomics in the Workplace: Strategies for Injury Prevention

Learn about ergonomics, common musculoskeletal injury risks, and strategies to reduce these risks to improve workplace safety and productivity. Understand the importance of posture, equipment set-up, and risk identification in preventing MSDs. Address questions on ergonomics and back safety.

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Ergonomics in the Workplace: Strategies for Injury Prevention

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  1. LGC Shadow Title Master.pot Workplace Ergonomics

  2. Presentation Objectivesparticipants will be able to... • Understand basic concepts of ergonomics • Identify common musculoskeletal injury risks • Learn strategies to decrease MSD injury risks • Address questions on ergonomics and back safety

  3. Ergonomics“Study of Work” “The science of fitting the job to the worker” “ergo” = work “nomics” = study of

  4. What are the physical demands of your job…

  5. Job Risk Factors • Working in awkward postures / positions • Prolonged sitting and standing • Bending, reaching, stretching • Driving for extended periods of time • Heavy lifting • Awkward lifting • Lifting in combination with twisting • Pushing, pulling, carrying • Accidents, slips, trips, falls • Vibration

  6. Awkward postures Static positions Reaching Bending & Lifting Force Repetition Contact stress Vibration Repetition Goals of Ergonomics Program… Reduce work-related musculoskeletal disorders developed by workers when their jobs involve... U.S. Department of Labor Occupational Safety & Health Administration

  7. What are MusculoSkeletal Disorders? MSDs are injuries and illnesses that affect muscles, nerves, tendons, ligaments, joints or spinal discs. U.S. Department of Labor Occupational Safety & Health Administration

  8. Common Body Parts Prone To Workplace MSDs • Back - Lower • Neck and Upper Back • Upper Extremities - Arms and Hands • Lower Extremities - Legs and Feet

  9. Examples of MSDs • Carpal tunnel • Rotator cuff syndrome • Lateral epicondylitis - tennis elbow • Low back pain

  10. Decreased ROM Decreased grip and/or pinch strength Swelling Fatigue Loss of function Numbness Burning sensation Tingling Pain Cramping Stiffness Musculoskeletal Disorders:Signs and Symptomsin general… French & Zecha, 2005

  11. Musculoskeletal Disorders: How & Why? • Related to intensity of work • Have biomechanical and physiological factors • Can occur after weeks, months, years on job • Can take weeks, months, years to resolve • Have occupational and non occupational causes French & Zecha, 2005

  12. Musculoskeletal Disorders: How & Why? listening to our body… • Disruption in balance between breakdown and recovery • 1st sx….fatigue (of body part) • 2nd sx…ache • 3rd sx…pain • Leading to loss of function French & Zecha, 2005

  13. Adapt Soft tissue remodels More strength More stability More endurance Discomfort decreases Injury Soft tissue breaks down Less strength Less stability Less tolerance for use Discomfort increases Adaptation vs. Injurythe fork in the road… French & Zecha, 2005

  14. QUESTIONS?

  15. Part Two… Some Ergonomic Risk Factor Concerns

  16. Introducing our 2nd focus area for today… • Back care • Posture • Contact stress • Repetition

  17. Posture check: reaching & bendingit’s all connected and it’s all about physics… • Load & leverage • 10# vs. 70# low back • 15# vs. 45# head & neck • Think about posture • Forward head • Sitting • Reaching Demo!

  18. It’s all Physics…leverage

  19. PostureThink of posture in terms of joint position Static and awkward postures lead to: • Decreased movement • Decreased circulation • Increased stress and fatigue

  20. Posture checkIncreased stress, decreased circulation… Higher risk Lower risk

  21. Posture checkask yourself… Do you use a headset rather than cradling the telephone between your head and shoulder?

  22. Posture checkask yourself… • Are you sitting against the back of your chair while you work? • Is your head/neck upright and centered over your shoulders when you look at the screen or documents? • Are your shoulders relaxed when keying and using the mouse? • Are your arms close by your sides when you use the keyboard or pointer?

  23. Posture checkask yourself… • Are your elbows relaxed (100 degree angle) when using the keyboard or mouse? • Are your wrists in a neutral position (aligned with your forearm) when keying or using the pointer? • Are you avoiding awkward postures such as an extended finger or thumb when keying or using the mouse?

  24. Equipment set-up examplerisk identification… Elbow and shoulder away from body, reaching increased strain on shoulder and wrist

  25. Equipment set-up examplerisk identification… Elbow and shoulder more relaxed and closer to body decreased strain on shoulder and wrist

  26. Equipment set-up examplerisk identification… Posture:keeping it straight! Forward placement of document holders and monitor prevents excessive turning and bending stress in neck, upper back and torso

  27. A word on repetition • Key issue is recovery time - the time required for tissue to restore nutrition, replace cells, dissipate byproducts - rest breaks • Some newer research demonstrates that repetition is significantly less of a problem vs. posture

  28. A word on contact stress At your workstation notice where your body comes into contact with objects… • Where are your: • Front & back of knees • Elbows • Wrists • Back • Behind • Calves, feet, ankles

  29. QUESTIONS?

  30. Part Three… Workstation equipment use and set-up!

  31. Is my “ergonomic” potato chip really ergonomic? • To be ergonomic a design must… • Fit the user • Be easy to use • Improve comfort • Improve performance • Improve health and safety • Not just bells and whistles!

  32. Chair Monitor Keyboard Mouse Document holders Lumbar pads/pillows Arm rests Glare Eye strain Footrests Wrists pads Keyboard trays Laptops Computer workstation ergonomics

  33. Chair Basics • Good lumbar (low back) support • Comfortable sitting for at least 2 hours • Chair has 5 point base • Adjustable arm rests (or none) • Seat pan is comfortable • Easily adjustable while sitting • Appropriate height & depth of seat pan

  34. Monitor issues and glareprotect your eyes ! • Eye-to-screen distance at least 18 inches • Top of screen at eye level or slightly below • Don’t stare…blink frequently to lubricate eyes • Use blinds to control outside light • Screen colors: dark letters on light background (IBM blue)

  35. Work techniqueask yourself… • Do you avoid leaning on the wrist rest while keying and mousing? • Are you using a light touch to key? • Are you holding your mouse loosely with your hand and fingers in a relaxed position? • Do you let go of the mouse when not using it? • Do you take 20 second breaks after every 20 minutes of keying?

  36. Work techniqueask yourself… • Do you take eye breaks and look at a distance every 20 minutes? • Do you blink while you look at the screen? • Do you take stretch breaks throughout the day? • Have you set up your work to encourage alternating sitting and standing throughout the day? • Have you optimized your settings on your computer to make your work easier? (i.e. flicker rate, mouse speed, font size) • Do you know how to adjust your keyboard tray and chair?

  37. Laptopsa few words… • Risk Reduction Measures • External keyboards • Docking stations • Practice good posture on road Risk Factors • Harder on eyes and neck • Smaller screens • Lower quality displays • Lower viewing angle • Harder on wrists on arms • Narrow keyboard • Awkward postures • Harder on back • Carrying can strain back

  38. Watch those deadlines!tension and stress - ask yourself…

  39. Some final wordsLet’s think about it…

  40. Back Safety & Ergonomics isn’t just a work thing!The big picture…

  41. Ergonomics isn’t just a work thing! think “physics & leverage” working around home… • Washing dishes, pots & pans • Carrying and loading groceries • Picking up and carrying kids • Walking the dog • Yard work • Raking, shoveling, sweeping • Lawn mowing, snow removal • Wheel barrels

  42. Ergonomics isn’t just a work thing! think of driving your car… • Elbow resting on door, center console • Wrist over steering wheel • Buttock and back pain • Posture • Nerve and tissue compression • Position of legs while driving • Muscle strain: hamstring tightness • Decreased circulation • Upper neck/back tension and pain • Muscle strain:upper trapezius • Stress reactions, trigger points • Eye strain • Glare • Dehydration

  43. Ergonomics isn’t just a work thing! think of sleeping in your bed… • Neck posture • Shoulder and arm posture • Wrist posture • Knee and hip posture • Back posture For long periods of time: static and awkward positions, decreased circulation, increased compression!

  44. Ergonomics…there is no magic solution…we are all unique in certain ways • Age • Gender • Anthropometrics – Body Size & Shape • Equipment accommodates 5th% female to 95th% male • Skill Level • General Health and Condition

  45. QUESTIONS?

  46. Back Injury… From an Ergonomic View

  47. Common Back Disorders • General joint stiffness • Acute strains and sprains • Degenerative disk disease • Bulging disc • Herniated disc • Osteoarthritis

  48. Anatomy Review…the spine • Bones • Joints • Discs • Muscles and ligaments • Nerves

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