Workplace Ergonomics and Back Safety Masterclass
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Workplace Ergonomics
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Workplace Ergonomics and Back Safety Masterclass
- 1. 1 LGC Shadow Title Master.pot Workplace Ergonomics
- 2. 2 Presentation Objectives participants 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. 3 Ergonomics “Study of Work” “The science of fitting the job to the worker” “ergo” = work “nomics” = study of
- 4. 4 What are the physical demands of your job…
- 5. 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. 6 Goals of Ergonomics Program… Reduce work-related musculoskeletal disorders developed by workers when their jobs involve... • Awkward postures • Static positions • Reaching • Bending & Lifting • Force • Repetition • Contact stress • Vibration • Repetition U.S. Department of Labor Occupational Safety & Health Administration
- 7. 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. 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. 9 Examples of MSDs • Carpal tunnel • Rotator cuff syndrome • Lateral epicondylitis - tennis elbow • Low back pain
- 10. 10 Musculoskeletal Disorders: Signs and Symptoms in general… • Decreased ROM • Decreased grip and/or pinch strength • Swelling • Fatigue • Loss of function • Numbness • Burning sensation • Tingling • Pain • Cramping • Stiffness French & Zecha, 2005
- 11. 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. 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. 13 Adaptation vs. Injury the fork in the road… • 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 French & Zecha, 2005
- 14. 14 QUESTIONS?
- 15. 15 Part Two… Some Ergonomic Risk Factor Concerns
- 16. 16 Introducing our 2nd focus area for today… • Back care • Posture • Contact stress • Repetition
- 17. 17 Posture check: reaching & bending it’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
- 19. 19 Posture Think of posture in terms of joint position Static and awkward postures lead to: Decreased movement Decreased circulation Increased stress and fatigue
- 20. 20
- 21. 21 Posture check Increased stress, decreased circulation… Higher risk Lower risk
- 22. 22 Posture check ask yourself… Do you use a headset rather than cradling the telephone between your head and shoulder?
- 23. 23 Posture check ask 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?
- 24. 24 Posture check ask 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?
- 25. 25 Equipment set-up example risk identification… Elbow and shoulder away from body, reaching increased strain on shoulder and wrist
- 26. 26 Elbow and shoulder more relaxed and closer to body decreased strain on shoulder and wrist Equipment set-up example risk identification…
- 27. 27 Equipment set-up example risk identification… Forward placement of document holders and monitor prevents excessive turning and bending stress in neck, upper back and torso Posture: keeping it straight!
- 28. 28 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
- 29. 29 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
- 30. 30 QUESTIONS?
- 31. 31 Part Three… Workstation equipment use and set-up!
- 32. 32
- 33. 33 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!
- 34. 34 Computer workstation ergonomics • Chair • Monitor • Keyboard • Mouse • Document holders • Lumbar pads/pillows • Arm rests • Glare • Eye strain • Footrests • Wrists pads • Keyboard trays • Laptops
- 35. 35 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
- 36. 36 Monitor issues and glare protect 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)
- 37. 37 Work technique ask 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?
- 38. 38 Work technique ask 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?
- 39. 39 Laptops a few words… 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 Risk Reduction Measures • External keyboards • Docking stations • Practice good posture on road Risk Factors
- 40. 40 Watch those deadlines! tension and stress - ask yourself…
- 41. 41 Some final words Let’s think about it…
- 42. 42 Back Safety & Ergonomics isn’t just a work thing! The big picture…
- 43. 43 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
- 44. 44 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
- 45. 45 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!
- 46. 46 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
- 47. 47 QUESTIONS?
- 48. 48 Back Injury… From an Ergonomic View
- 49. 49 Common Back Disorders • General joint stiffness • Acute strains and sprains • Degenerative disk disease • Bulging disc • Herniated disc • Osteoarthritis
- 50. 50 Anatomy Review… the spine • Bones • Joints • Discs • Muscles and ligaments • Nerves
- 51. 51 Anatomy Review… the curves of the spine
- 52. 52 • Poor Body Mechanics • Stressful Living & Working • Loss of Flexibility • Loss of Strength Leading Causes of Back Problems
- 53. 53 Another cause of back problems… accidents It is also possible to injure your back due to accidents.
- 54. 54 How do we take care of our back? • Body Mechanics • Proper Lifting Techniques • Exercise • Stretching • Improved postures
- 55. 55 “It’s not how much you lift or move, but the way you do it”! 1) Push vs. Pull 2) Keep Work Within “Strike Zone” 3) Keep Load Close To Body 4) Use Abdominal Bracing 5) Pivot with Feet - Avoid Twisting 6) Team Work vs. Mule Work Body Mechanics General Rules:
- 56. 56 Power Position: • Wide base of support • Feet shoulder width apart • Back straight • Head and shoulders up • Bend at hips and knees - NOT BACK! • Keep load close to body • Tighten stomach muscles • Use leg, hip and buttock muscles • Breathe out with lift Proper Lifting Technique
- 57. 57 QUESTIONS?
Editor's Notes
- Have class participants name the physical demands of their jobs & list them on flip chart. Examples: sitting, reaching, driving, lifting, standing, typing, phone, computer work, filing, vibrating tools. Focus on participant jobs.
- Again – ask participants to share the aspects of their jobs that involve these risks.
- MSDs are problems that affect our musculoskeletal system.
- These are the areas of our body that experience the most frequent problems.
- Carpal tunnel = wrist problem, median nerve Rotator cuff syndrome = shoulder problem Epicondylitis = lateral/tennis elbow, medial/golfer’s elbow Low back pain – most common MSD injury Thoracic outlet syndrome – nerve problem, cervical spine/neck/shoulder region DeQuervains – thumb tendonitis
- ROM = “range of motion”
- Non-occupational causes= activity we do outside of work, driving, sleeping, playing, household chores – theses all affect our body
- This is the typical injury continuum
- Adapt = this is what happens when we exercise! We rest, the body recovers, we gain strength. Injury occurs when we don’t listen to our bodies, we work through pain, do not get required rest and recovery.
- Think of posture as “position” of joints. (ie: wrist posture, leg posture, etc.) Not just standing or sitting erect.
- Left diagram demonstrates awkward posture of elbow joint. This is example of “garden hose being bent…cutting off circulation to hands”
- If so, a hands-free headset may be appropriate.
- This is an example of a high-risk computer workstation set-up.
- This is an example of an ergonomic intervention to address the risk. Notice the more relaxed posture at shoulder, arm, wrist.
- Review VDT checklist Review Rhoda report & report example
- Eye demo exercise (see highlighted handout) Eye strain Finger track Business card…screen height
- Ideally, laptops should be used in jobs that require portability and intermittent computer use. If used in sustained manner, they should at least have an external keyboard.
- During deadlines, we tend to stare more at screen (less blinking dries out and strains eyes). We also tend to stay in one position which leads to decreased circulation and increased muscle strain.