Ergonomics 101

Introduction To Ergonomics 101

Ergonomics is the study of the relationship between workplace designs and the capabilities of the human body. The goal of ergonomics is to design workplaces that allow you to perform tasks more productively and in a more natural position. Whether you're at the office, at home or on the road -- or cooking, gardening, knitting, or lifting -- ergonomics should play a key role in your life to improve your health, safety and productivity.

From head to toe, sitting or standing, if you apply the right ergonomic solutions, including well-designed quality products, you're sure to improve your overall well being in every aspect of your life.

Why live with pain when you can become an ace student of Ergonomics 101 today!

Ergonomic Benefits

In the ergonomics world, one size does not fit all. What works for a tall person may not work for someone short, what works for an athlete may not apply to a couch potato. Whatever the body size, shape and personal limitations, the goal of ergonomics is to evaluate the total human being, both mental and physical, then apply sound principles to each individual's needs. Whether you're in the kitchen, working heavy machinery or sitting at a desk, the practice of good ergonomics will provide health benefits now and in the long run helping you feel more invigorated, comfortable and productive.

Ergonomic injuries are one of the easiest types of injuries to mitigate or prevent once you recognize and address symptoms early. While they are the most prevalent workplace hazard today, ergonomic injuries can be avoided if you establish an effective ergonomics program and promote awareness throughout your company. On the home front, remember good health means more freedom and energy to play, not to mention less visits to the doctor!

The bottom line is if you feel better, you'll be more motivated to do the things you enjoy in life. By avoiding awkward postures and motions that trigger ergonomic-related injuries -- often referred to as Cumulative Trauma Disorders (CTDs) -- you will feel mentally and physically energized to perform your daily work and recreational activities. If you're working too hard and feel like you're in a rut, take a mental health day and plan activities you love to do ... it is sure to give your spirits a lift. It's much more refreshing than taking the day off when you're really sick and must spend the day in bed.

OSHA reports that CTDs account for more "lost time injuries" than any other single cause. To combat employee absenteeism and lost productivity related to workplace injuries, maintain a successful ergonomics program. Not only will your employees feel better, but you'll also have less no-shows.

Whether in the office or in manufacturing, training new people is taxing and can be added stress for everyone involved ... from employees filling in to those hiring and training. Proactive steps toward an effective program will help avoid injuries and keep turnover rates down. It will also decrease the time you spend training new employees and working overtime to do another person's job.

There has been a 600 percent decrease in claim costs from local customers who attribute improvement to a successful ergonomics program. Numerous published statistics have shown ergonomic-related injuries to be the most manageable in terms of reducing frequency and severity of workers' compensation claims.

Reducing the effort to perform a task equals an increase in productivity giving you more time to focus on yourself and your personal life. The equation is easy: a healthy body equals more freedom, more energy and more time to play!

With a visible and active ergonomics program, your employees will be more positive when they feel your concern for them. By implementing a strong ergonomics program and providing employees with personal attention to improve their comfort levels and ease of work, you can expect great improvements in employee morale. A proper ergonomic setup provides you with peace of mind, less stress and allows your body to relax and mind to focus

Reducing fatigue from activities means more energy at the end of the day. Whether you're cleaning, cooking, gardening, watching TV, playing on your home computer or knitting, take note of how long you sit or bend in an awkward position before you take a break. How you take care of yourself now plays an important role in keeping focused and energized throughout life. And while a properly fitted chair allows an employee who sits throughout the workday to feel significantly less fatigue, remember, ergonomics impacts every part of your body with whatever you're doing. So practice a little ergonomics ... it goes a long way.

Computer Workstations

An ache in your lower back, a pain in your neck, a cramp in your leg ... it's hard to believe sitting at your desk can cause so much pain. Bad body posture and repetitive movements can cause almost every part of your body to hurt and every aspect of your computer workstation setup can impact your comfort level. Continually reaching for objects, tilting your head to hold the telephone on your shoulder and resting your wrist on the sharp edge of your desk are just some of the ways pain is invited to knock at your door.

• Feet flat on the floor
• Straight forearm
• Support for lower back
• No leaning forward
• Thighs straight or parallel to floor and/or 10 degrees higher
• Head over shoulders, shoulders over hips

• Top half of screen at or above eye level
• 18"-24" away (approximately arm's length)
• 40 degree viewing angle
• Clean screen
• Minimize glare

• Elbow parallel to keyboard
• Relax fingers and wrists
• Wrists, hands and elbows parallel to floor
• Relaxed shoulders, no slouching

Seating

We are not designed to sit ... we are designed to move. In fact, medical research over the past two decades has been fairly clear about the negative effects sitting has on our bodies such as decreased circulation and neck, leg and lower back pain. Knowing that you will most likely spend up to half of your day sitting, we offer the following information to help you obtain a proper chair fit and avoid potential health hazards. This information is so important OSHA provides key positioning tips to correctly support your body. Select a well-designed chair that follows ergonomic standards and is designed with special innovative features to reduce the fatigue and stress caused by sitting.

Make sure your chair has a "waterfall front" to ensure good circulation to the legs and reduce leg pressure (compression on the legs or thighs can reduce blood flow and cause varicose veins). A waterfall front is a rounded design that contours naturally to the shape of your leg. Also, be sure your chair has a 5-star base for safer seating and less risk of tipping. If you're stuck with an uncomfortable chair, then modifications can be made with adaptive seating cushions. (See Adaptive Seating)

1. Adjust the seat height to promote blood circulation and to ensure you have a straight forearm and relaxed shoulders when using the keyboard and other tools. Keep your knees level or slightly below your hips. When possible, keep your feet flat on the floor.

2. Adjust the seat depth so you have approximately 2 to 4 fingers of space between the seat and the back of your knees. This provides proper thigh support and helps prevent varicose veins that can occur when there is compression on the back of knees.

3. Select a seat that provides enough seat width, allowing you ease of getting into and out of chair. When seated, if your arms are not relaxed naturally by your side then the seat is too wide. Either remove the arms to get proper seat size or get a smaller chair.

4. Adjust the backrest height to fit the curve of your back and provide your back with full contact support. This is key to a comfortable fit!

5. Adjust the back depth so it touches and supports your back as well as matches the curve of your back. Maximum back support equals less fatigue at the end of the day.

6. Adjust the lumbar support. Be aware of too much pressure to the lower back.

7. Rocking can reduce muscle tension. Adjust the rocking tension to your body weight to ensure you get the full relaxing benefit of rocking and still feel secure in your chair. Tip: If your chair rocks back and you feel startled, tighten rocking tension.

8. Use forward tilt when you're leaning over, writing or reading to provide relief to the lower back. Adjust the seat tilt angle to take pressure off the tailbone, ease shoulder tension, promote good breathing habits, relax shoulders and distribute your body weight more evenly on the seat.

9. Adjust armrest height. The forearm should be supported at a 90-degree angle from the upper arm keeping wrists, elbows and shoulders relaxed and in full contact with the armrests. Tip: If your shoulders are scrunched into your ears, then the arm height is too high.

10. Adjust your chair in a number of different settings throughout the day. It is not only healthy but puts you in control when other people "borrow" and re-adjust your chair.

Make sure your chair has a "waterfall front" to ensure good circulation to the legs and reduce leg pressure (compression on the legs or thighs can reduce blood flow and cause varicose veins). A waterfall front is a rounded design that contours naturally to the shape of your leg. Also, be sure your chair has a 5-star base for safer seating and less risk of tipping.

Adaptive Seating

We all do it at some point in the day, some of us longer than others. Long hours of sitting causes muscle stress and back, neck and leg pressure and most people do it the majority of their workweek. To relieve this pain and sit in a more comfortable, natural and correct posture, use adaptive seating to support your total body weight. Seat and back cushions are ideal support systems because they offer support to your specific body shape to ensure your body weight is evenly distributed. Adaptive seating is an ergonomics solution for the home, office or car and an ideal alternative if you have no choice but to keep an uncomfortable chair.

Keep your knees at a 90-degree angle and feet flat on the floor. If the height of your desk and chair does not allow you to place both feet flat on the floor, an adjustable footrest (or telephone book) will help you maintain the correct sitting posture.

Keyboard Mouse Ergonomics

You're typing away and suddenly you feel a tingling sensation weaving through your fingers and all the way to your wrists. It goes away for a while but then the sensation returns for an unwanted visit, this time bringing pain as a guest. It could be that your hands and wrists have fallen victim to Carpal Tunnel, a Cumulative Trauma Disorder caused by performing repetitive tasks. Inside the wrist is a small channel known as the Carpal Tunnel formed by bones, ligaments, tendons blood vessels and a major nerve. Repetitive motions can put pressure and constrict this delicate channel causing painful tingling and numbing sensations throughout your hands, wrists and even arms. A few key adjustments to your workstation can help you avoid Carpal Tunnel Syndrome and other discomforts associated with the keyboard/mouse setup.

• The Carpal Tunnel

Inside the wrist is a small channel known as the Carpal Tunnel formed by bones, ligaments, tendons blood vessels and a major nerve. Repetitive motions can put pressure and constrict this delicate channel causing painful tingling and numbing sensations throughout your hands, wrists and even arms. A few key adjustments to your workstation can help you avoid Carpal Tunnel Syndrome and other discomforts associated with the keyboard/mouse setup.

• Adjustable Keyboard Height

• Keyboard

• Mouse

Neutral Zone

It's one of the simplest and most powerful ergonomic solutions! It's called the neutral zone. Take a few moments and look at the tools you use every day, phone, mouse, pens. Are they within 18" to 24" of your reach? If not, move them closer now!

Work stations with surfaces that "surround" you are ideal for correct neutral zone ergonomics. A surround desk provides up to 25 percent more workspace than a standard rectangular desk allowing you to place everything you need within arm's length. There is also a secondary neutral zone for items you use less frequently such as file organizers, 10-key, and reference books. These items should be placed 24 -- 36 inches to keep items close and still give you workspace (bring items closer when in use).

Sore shoulders, muscles, neck, elbows and lower back, you name it, reaching for things, affects your entire body. And the neutral zone doesn't just apply to your workstation, it applies to every activity you do. So start observing how you reach for things and remember the number one rule for items you use frequently -- keep 'em close!

Monitor Document

Do you ever find yourself squinting to read your computer screen? And then moments later you notice your neck and shoulders begin to ache? It could be your monitor is too far away forcing you to lean forward, your computer screen is dirty or a glare is blanketing your screen. The most basic ergonomic guideline to follow to prevent eye, neck and shoulder strain is to keep your monitor and documents at eye level, your computer screen clean and glare to a minimum. The top of the monitor screen should be at or slightly below eye level so you can read it without bending your head or neck up or back. Some people position the monitor by tilting it back 10-20 degrees. Be on the lookout for overhead monitor glare. Position the monitor directly in front of you within 18 to 24 inches (approximately arm's length away) from the eyes. Bifocals typically require a lower monitor.

Headsets

To avoid a painful crick in the neck and keep your shoulders from tightening up, attach a headset to your cellular or home phone. A headset allows you to be hands free, pain free and ergonomically correct. Whether you're cooking, gardening or on the computer, keep the cord from getting in the way by using a case or a clip. Cordless headsets are helpful for those conversations that require freedom of movement and an extra pair of hands while talking on the phone.

Sit Stand Workstations

People who work standing often report feeling less fatigued and love the freedom of movement at their desks. It is an excellent way to balance the work demands and needs of your body movement. But don't overdo it ... standing continuously (particularly on a hard surface) may cause back and leg strain. Break up the day by switching on and off from a sit to a stand position to promote good circulation and relieve common discomforts. Because our days are busy, most folks need a very easy solution for changing desk height.

Sit stand workstations (which allow you to adjust your work surface either electronically or manually) are an ideal option because they adjust easily, promote healthy work habits and allow you to work efficiently whether you're sitting or standing. If you do stand a lot, give yourself the proper support and consider standing on an anti-fatigue mat to keep your circulation flowing. Use a footrest to rotate leg height and alleviate back pressure.

Industrial

An industrial setting is quite different than a typical office setup, but the ergonomic principles you apply are equally important to maintaining good health.

Whether you're in a manufacturing, assembly or a warehouse environment, fatigue and back pain are probably ailments you have experienced at one time or another. As you may know, standing continuously on a hard surface can cause tight back and leg strain. To reduce the pooling of blood in the feet and take additional stress off the body, a cushioned anti-fatigue mat increases your comfort by greatly reducing fatigue. Another solution to reduce standing fatigue is padded or gel shoe insoles -- they are a simple and economical way to support a better work environment.

Anti Fatigue Mats

By the end of the day, that's all you can think about is sitting in the nearest chair. Your whole body aches ... for a place to rest. Standing for hours on steel or concrete will particularly take a toll on your back and legs.

For relief, use anti-fatigue or slip-trip mats for added cushioning, support and stability. Mats protect the body from hard floors and aid in relieving back and leg strain and excess tension on feet and leg muscles. They also decrease blood stagnation that causes varicose veins. Safety mats meet OSHA safety standards by visibly alerting workers to accident-prone areas. Mats also reduce workers' fatigue by 50 percent as proven effective in studies by the University of Michigan and Lougborough.

• Anti-Fatigue

An anti-fatigue mat provides essential body support and cushioning to help you feel more comfortable, energized and productive throughout the day.

• Slip-Trip Mats

A slip-trip mat is recommended in clean-up industrial areas to ensure safety, traction and drainage.

Back Support

Many people think a back injury is caused by a single event ... probably not so. It's more likely the injury results from the cumulative effect of excessive sitting, standing, bending, twisting or lifting or more importantly, by performing these tasks without caution or proper guidelines.

Before you plunge into Hercules mode to lift a huge load, first think about the task at hand and consider if the load is even safe for you to handle alone. If it's not, team up with a lifting buddy. But if you can lift it alone, ask yourself if you're taking every precaution to protect the ever-important mainframe of your body -- your spine

Your spine has a massive responsibility to support the rest of the body so you should do whatever it takes to protect it. It has three essential purposes: 1. Maintain the structure of your trunk and allow for body mobility 2. Protect the nervous system (spinal cord) 3. Act as a shock absorber

Go back and read these purposes again. Let us emphasize the huge responsibility of your spine to the rest of your body!

More than one million workers suffer back injuries each year accounting for one out of every five workplace injuries and illnesses. And back injuries are costly claims. They account for one-fourth of all workers compensation claims, costing businesses billions of dollars each year.

To properly align your spine and support your back's muscle groups during lifting and repetitive motion situations in a manufacturing, assembly or warehouse environment, support your back safely with a back belt. It is the perfect accessory to following proper procedures and preventing injury.

Other ways to keep your back safe and improve posture and to keep the natural curve of your spine intact is by performing a daily stretching exercise for the back. Warm up stretching will go a long way to reduce the incidence of back injury to the lower lumbar and abdominal regions. Try to keep loads below shoulder height or waist-high and remember it is good practice to lift with the load close to your body. Lastly, eliminate twisting motions, which places considerable stress on the spine.

Work Bench

In manufacturing and assembly environments, the Work Bench you use can especially impact your overall health. If you're experiencing sore arms and wrists, backaches and ongoing fatigue, it could be the Work Bench you're using defies simple ergonomic principles. The best advice is to use an Adjustable Work Bench that you can conform to your body with the proper working height (elbows at 90-110 degrees, torso as straight as possible and head not tilted in an extreme downward position). Just like at a computer workstation, keep the tools you use frequently within reach (i.e., in the neutral zone, 18-23 inches. Place secondary tools 24-36 inches.) Extended reaching puts an awkward strain on muscles and is a culprit of long-lasting pain.

If you use a computer, apply our recommended ergonomic setup: 1) Keep the center of your monitor at eye level and centered at your work space to prevent unnatural head tilting and angling while looking at the keyboard. 2) Keep your elbows level with the keyboard. 3) If you use a mouse, make sure it is next to the keyboard so you don't have to reach for the mouse.

Repetitive Motion

You move your hand and wrist in the same movement all day, hour after hour. It's easy to imagine since it's a motion many of us who use a keyboard and a mouse experience every day. Initial discomfort seems like we're imaging it...almost. Then one day you notice an uncomfortable tingling and numbing sensation that won't go away. The repetitive motion has finally caught up with you and is now causing ongoing discomfort.

Performing the same continuous motions over a long period of time can cause long-lasting injuries ... and it's not just to your hands and wrists. Cumulative Trauma Disorder (CTD) -- caused by repetitive motions -- can impact every part of the body depending on the action you're performing. Whether you're typing, cooking, shoveling or lifting, take simple steps to avoid CTD by following safe, natural and healthy guidelines

• Face the object you are lifting with feet shoulder-width apart
• Never over-extend your back, maintain a natural curve
• Turn your whole body, not just your feet
• Don't make sudden or jerky motions
• Team up on heavy or odd-size objects
• Avoid awkward positions when doing repetitive motion

• Neutral position (first illustration)
• Wrists, hands and elbows parallel to the floor
• Mouse at the same level and next to keyboard
• Use a light grip when mousing or using tools

Wrist Arm Motion

Occasionally, your wrists and arms feel numb; a tingling sensation begins in your fingers then persistent pain shoots from the tip of your fingers to the top of your shoulders. Sound familiar? It's possible you have the beginning stages of a condition called Carpal Tunnel Syndrome, one of the most common and often disabling injuries experienced in today's computer-intensive workplace. Several factors put you at risk, including poor posture, lack of frequent, regular breaks, and an improperly set-up workstation (i.e., Is your keyboard too high, too low or excessively tilted? Do you reach for your mouse or grip it too tightly and continually reach for heavy items across your desk?)

While you may need medical attention or advice regarding your symptoms, there are steps you can take to improve the way you carry out repetitive activities. Think about the day-to-day motions you perform and evaluate if there is a safer method you should follow. Spend a few moments to make key adjustments to your workstation or consider the way you're holding or using a tool, cooking utensil, etc. Most importantly, if you currently feel any physical warning signs of pain in your hands, wrists or arms, please don't ignore them

Some conditions associated with Carpal Tunnel Syndrome include pregnancy, renal failure and high blood pressure. Most common injury or trauma to the wrists, including repetitive movement caused by typing, gardening, painting, writing or using hand tools, can cause swelling of the tissues and Carpal Tunnel Syndrome

Anti Stress and Comfort Solutions

Keeping your personal space comfortable, safe and free of distractions is key to promoting a peaceful, stress-free environment. Even the way in which you sleep can make or break a healthy lifestyle. Body pillows, noise-masking techniques and soothing waterfalls can help you create a calm and energized feeling.

• Sleep on your back (if you sleep on your side, consider putting a pillow between your legs to help align your body)
• Determine how much sleep your body needs
• Create good sleep patterns
• Special needs positioning
• Neck support
• Knee support
• Routine sleep habits for most restful sleep