10 Principles of Ergonomics

The field of physical ergonomics can be summarized in a series of principles. You

will very readily see that you can apply these principles at work, at home, or any other
place.
Putting on Your
Ergonomics Glasses
The basics of ergonomics do
not need to be hard. Much of
it amounts to looking at
routine activities from a new
perspective putting on
your ergonomics glasses.

Principle 1: Work in Neutral Postures

Your posture provides a good starting point for evaluating the tasks that you do. The
best positions in which to work are those that keep the body "in neutral."
Maintain the "S-curve" of the
spine

Your spinal column is shaped

more or less like an "S."

It is important to maintain the

natural S-curve of the back,
whether sitting or standing.
The most important part of
this "S" is in the lower back,
which means that it is good to
keep a slight "sway back,"
When standing, putting one
foot up on a footrest helps to
keep the spinal column in
proper alignment.
Working for long periods with
your back in a C-curve can
place strain on your back.
Good lumbar support is often
helpful to maintain the proper
curve in the small of your
back.

The Inverted V-curve

creates an even greater strain
on your back. Even without
lifting a load, bending over
like this creates a great deal of
pressure on the spine.

One common improvement is

to use a lifter or tilter. Or
there may be other ways of
making improvements
depending upon the situation.

Keep the neck aligned

The neck bones are part of the

spinal column and thus are
subject to the same
requirements of maintaining
the S-curve. Prolonged
twisted and bent postures of
the neck can be as stressful as
its equivalent for the lower
back.
The best way to make
changes is usually to adjust
equipment so that your neck
is in its neutral posture.

Keeps elbows at sides

The neutral posture for your

arms is to keep you elbows at
your sides and your shoulders
relaxed. This is pretty
obvious once you think about
it, but we dont always do it.

Heres an example of
changing a workstation to get
the arms in neutral. In the
illustration at the left, the
product is too high, and the
employee is hunching her
shoulders and winging out her
elbows.
In the right-hand illustration,
the product has been
reoriented and the shoulders
and elbows drop to their
relaxed position.
Keep Wrists in Neutral

There are several good ways

to think about wrist posture.
One way is to keep the hand
in the same plane as the
forearm, as this person is
doing here by using a wrist
rest along with the computer
mouse.
A slightly more accurate
approach is to keep your
hands more or less like they
would be when you hold the
steering wheel of your car at
the 10 and 2 oclock position
slightly in and slightly
forward.
Heres an example of how
this principle applies to tool
design. Working continuously
with the pliers as shown in the
left-hand picture can create a
lot of stress on the wrist. By
using pliers with an angled
grip, however, the wrist stays
in its neutral posture.

Principle 2: Reduce Excessive Force

Excessive force on your joints can create a potential for fatigue and injury. In
practical terms, the action item is for you to identify specific instances of excessive
force and think of ways to make improvements.
For example, pulling a heavy
cart might create excessive
force for your back. To make
improvements it might help to
make sure the floor is in good
repair, that the wheels on the
cart are sufficiently large, and
that there are good grips on the
cart. Or a power tugger might
be needed.

Or another example of
reducing force is to use a hoist
for lifting heavy objects, like
this vacuum hoist in the
drawing.

Another kind of example is

having handholds on boxes or
carrying totes. Having the
handhold reduces the exertion
your hands need to carry the
same amount of weight.
Point:
There are thousands of other examples and the field of ergonomics
includes much information on conditions that affect force. The basic point
is to recognize activities that require excessive force, then think of any way
you can to reduce that force.

Principle 3: Keep Everything in Easy Reach

The next principle deals with keeping things within easy reach. In many ways, this
principle is redundant with posture, but it helps to evaluate a task from this specific
perspective.
Reach Envelope

One concept is to think about

the "reach envelope." This is
the semi-circle that your arms
make as you reach out. Things
that you use frequently should
ideally be within the reach
envelope of your full arm.
Things that you use extremely
frequently should be within the
reach envelope of your
forearms.
Much of the time, problems
with reach are simply matters
of rearranging your work area
and moving things closer to
you. This is not exactly a hard
concept to grasp; what is
difficult is having the presence
of mind to notice and change
the location of things that you
reach for a lot.
Often it is a matter of habit
you are unaware that you
continually reach for
something that could be easily
moved closer.

Or sometimes, the work

surface is just too big, causing
you to reach across to get
something. One option is just
to get a smaller surface.
Another option is to make a
cutout this way your
reaches are cut, but you still
have plenty of space for
things.
Or another common problem
is reaching into boxes. A good
way to fix this is to tilt the
box.
Once again, there are
thousands of other examples of
ways to reduce long reaches.
The point is for you to think
about when you make long
reaches, then figure out how to
reduce that reach.

Principle 4: Work at Proper Heights

Working at the right height is also a way to make things easier.
Do most work at elbow height

A good rule of thumb is that

most work should be done at
about elbow height, whether
sitting or standing.
A real common example is
working with a computer
keyboard. But, there are many
other types of tasks where the
rule applies.
Exceptions to the Rule

There are exceptions to this

rule, however. Heavier work is
often best done lower than
elbow height. Precision work
or visually intense work is
often best done at heights
above the elbow.
Sometimes you can adjust
heights by extending the legs
to a work tables or cutting
them down. Or you can either
put a work platform on top of
the table (to raise the work up)
or stand on a platform (to raise
YOU up).
Or to be a little more
complicated, there are ways to
make stands and work tables
instantaneously adjustable
with hand cranks or
pushbutton controls.

Principle 5: Reduce Excessive Motions

The next principle to think about is the number of motions you make throughout a
day, whether with your fingers, your wrists, your arms, or your back.
One of the simplest ways to
reduce manual repetitions is to
use power tools whenever
possible.
Another approach is to change
layouts of equipment to
eliminate motions. In the
example here, the box is
moved closer and tilted, so that
you can slide the products in,
rather than having to pick
them up each time.
Or sometimes there are uneven
surfaces or lips that are in the
way. By changing these, you
can eliminate motions.
As always, there are more
examples, but you should be
getting the idea.

Principle 6: Minimize Fatigue and Static Load

Holding the same position for a period of time is known as static load. It creates
fatigue and discomfort and can interfere with work.
A good example of static load
that everyone has experienced
is writers cramp. You do not
need to hold onto a pencil very
hard, just for long periods.
Your muscles tire after a time
and begin to hurt.
In the workplace, having to
hold parts and tools
continually is an example of
static load.

In this case, using a fixture

eliminates the need to hold
onto the part.
Having to hold your arms
overhead for a few minutes is
another classic example of
static load, this time affecting
the shoulder muscles.
Sometimes you can change the
orientation of the work area to
prevent this, or sometimes you
can add extenders to the tools.
Having to stand for a long time
creates a static load on your
legs. Simply having a footrest
can permit you to reposition
your legs and make it easier to
stand.
Were going come back to this
point later.

Principle 7: Minimize Pressure Points

Another thing to watch out for is excessive pressure points, sometimes called "contact
stress."
A good example of this is
squeezing hard onto a tool,
like a pair of pliers. Adding a
cushioned grip and contouring
the handles to fit your hand
makes this problem better.
Leaning your forearms against
the hard edge of a work table
creates a pressure point.
Rounding out the edge and
padding it usually helps.
Weve all had to sit on chairs
that had cushioning and so
understand almost everything
we need to know about
pressure points. A particularly
vulnerable spot is behind your
knees, which happens if your
chair is too high or when you
dangle your legs. Another
pressure point that can happen
when you sit is between your
thigh and the bottom of a
table.
A slightly more subtle kind of
pressure point occurs when
you stand on a hard surface,
like concrete. Your heels and
feet can begin to hurt and your
whole legs can begin to tire.
The answer is anti-fatigue
matting or sometimes using
special insoles in your shoes.
Like the other basic principles
that weve covered so far,
pressure points are things that

you can look for in your work

areas to see if there are ways
to make improvements.

Principle 8: Provide Clearance

Having enough clearance is a concept that is easy to relate to.
Work areas need to be set up
so that you have sufficient
room for your head, your
knees, and your feet. You
obviously dont want to have
to bump into things all the
time, or have to work in
contorted postures, or reach
because there is no space for
your knees or feet.

Being able to see is another

version of this principle.
Equipment should be built and
tasks should be set up so that
nothing blocks your view.

Principle 9: Move, Exercise, and Stretch

To be healthy the human body needs to be exercised and stretched.
You should not conclude after
reading all the preceding
information about reducing
repetition, force, and awkward
postures, that youre best off
just lying around pushing
buttons. Muscles need to be
loaded and your heart rate
needs periodic elevation.
Depending upon the type of
work you do, different
exercises on the job can be
helpful.

If you have a
physically demanding
job, you may find it
helpful to stretch and
warm up before any
strenuous activity.
If you have a sedentary
job, you may want to
take a quick "energy
break" every so often
to do a few stretches.

If you sit for long periods, you

need to shift postures:

Adjust the seat up and

down throughout the
day.
Move, stretch, and
change positions often.

It actually would be ideal if

you could alternate between
sitting and standing throughout
the day. For some tasks, such
as customer service, desks are
available that move up and
down for this purpose (this is
not new; Thomas Jefferson
built a desk like this for
himself).

Principle 10: Maintain a Comfortable Environment

This principle is more or less a catch-all that can mean different things depending
upon the nature of the types of operations that you do.
Lighting and Glare
One common problem is
lighting.
In the computerized office,
lighting has become a big
issue, because the highly
polished computer screen
reflects every stray bit of light
around.
But many other types of tasks
can be affected by poor
lighting, too. Concerns include
glare, working in your own
shadow, and just plain
insufficient light.
One good way to solve
lighting problems is by using
task lighting; that is, having a
small light right at your work
that you can orient and adjust
to fit your needs.
Vibration
Vibration is another common
problem that can benefit from
evaluation. As an example,
vibrating tools can be
dampened.

Note: The above principles all address physical issues, those items that people are
most interested in currently. Two additional "principles" are:
11. Make displays and controls understandable
12. Improve work organization
These last two "principles" are in fact huge topics that in themselves can be
summarized in a series of principles.
Source: http://www.danmacleod.com/ErgoForYou/10_principles_of_ergonomics.htm

BACK CARE STRETCHING EXERCISES

HAND AND WRIST EXERCISES

NECK AND SHOULDER EXERCISES

Source: http://www.dsbn.edu.on.ca/uploadedfiles/Students/Rivet/Grade11-12/Ergonomics.pdf