C B T

An Educational Computer Based Training Program

Ergonomics in the Workplace

What is Ergonomics?
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The study of the relationships between people and their work environment. The arrangement of a persons work area can affect their muscular and nervous systems. Therefore, it is important for the work area to be arranged properly so that potential injuries can be avoided.

What type of injuries can occur?

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Injuries to the muscular and nervous systems called Cumulative Trauma Disorders (CTDs). Symptoms may include: pain or numbness in the hands or feet, blurred vision, and/or muscle pain or stiffness.

How serious are CTDs?

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Most CTDs can be corrected by simply rearranging the work area to a more comfortable position. Some CTDs may require medical attention. For example, when a worker injures his/her back by lifting a box that is too heavy.

What causes CTDs?

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Repetitive motions. Awkward body posture. Compression on hard or sharp surfaces. Frequent reaching above shoulder level. Improper lifting and bending.

How can I prevent CTDs?

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Check the arrangement of your work area. Is it comfortable? Keep items that are frequently used within easy reach. Take microbreaks from repetitive motions such as typing. Microbreaks last only 1 or 2 minutes. Use proper bending and lifting techniques.

Proper Arrangement for Offices

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Monitor & Document Holder top of screen should be just below eye level. Keyboard forearms should be parallel to the floor, wrists should be straight. Chair feet should be flat on the floor or footrest AND your back should be supported by the chair or a backrest.

Proper Arrangements for Offices

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Mouse should be at the same height as the keyboard. Phone do not hold the phone with your shoulder.
Use a headset, the speaker phone, or a shoulder attachment instead.

Solutions for Office Work Areas

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Adjusting office furniture does not have to be difficult or expensive. For example:
Wooden blocks may be put underneath a desk that is too low. A footrest will correct a chair that is too high. A book will raise a monitor that is too low.

Solutions for Office Work Areas

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If you have several hours of typing to do, allow ten minutes of every hour for non-typing tasks such as filing, copying, returning phone calls, etc.
This will give your muscles a chance to move and stretch.

On your microbreaks, use the time to do a few simple exercises.

Microbreak Exercises
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Eyes briefly focus your eyes on an object at a distance. Neck slowly turn your head to the left and right (3-4 times). Shoulders slowly roll your shoulders forward 5 times and backward 5 times. Body Stretch if you have been sitting for a long period of time, stand up and stretch (this would be a good time to do that filing).

Microbreak Exercises (continued)

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Hands
Spread your fingers as far as you can and hold for a few seconds (3-5 times). Slowly open and close your hands (3-5 times). Slowly roll your wrists in both directions (3-5 times).

Non-Office Work Areas

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Non-office work areas often do not have a specific set of guidelines because each one is unique.

Non-Office Work Areas

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However, the general ideas still apply

Keep items in easy reach. Adjust the height of tables, chairs, etc. Use proper bending and lifting techniques. Take microbreaks from repetitive motions.

Non-Office Work Area Solutions

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Once again, solutions do not have to be difficult or expensive:

Provide a platform for a worker who must stand at a counter that is too high. Use cushioned floor mats for anyone who stands for long periods of time. Move heavy objects with a dolly, forklift, or some type of lifting device.

Bending Techniques
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These procedures apply to everyone, regardless of where you work. Avoid excessive bending. If you must bend:
bend at the knees, not at the waist. turn your whole body, do not twist.

Lifting Techniques (Everyone)

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The best lift is NO lift

Put objects on a table instead of the floor. Use a cart, dolly, forklift, or some type of lifting device. As a last resort, lift the object using the following procedure:

Lifting (if you must)

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Put one knee on the floor to steady yourself. Tilt the object sideways to get a firm grip. Hold it close to the front of your body. Take your knee off the floor and use both legs to stand up.
If you cant stand easily, ASK FOR HELP!!

Common Misconceptions
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Wrist rests are a good thing. If your arms hurt, wear wrist braces all the time. A back belt will give you extra support so you can lift more.

Wrist Rests (truth)

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Wrist rests place pressure on the wrist which is exactly what you DONT want. Proper posture (forearms parallel to the floor) when using the keyboard or mouse should not need a wrist rest. If you do need extra support, use one that contacts the forearm just below the elbow.

Wrist Braces (truth)

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A wrist brace should NOT be worn all the time. This will cause the wrist muscles to stiffen and tighten. A wrist brace is not a substitute for good posture. Hold your wrists straight when typing or using the mouse. It is better to wear braces at night so that muscles can move during the day.

Back Belts (truth)

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A back belt does NOT allow you to lift heavier objects. It supports your back for certain types of motion. Back belts are not appropriate for all types of motion. Check with your doctor and demonstrate the type of movement that youre doing. Always use proper lifting techniques, even when wearing a back belt.

Ergonomics at Home
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These same principles apply at home as well as at work. Improper conditions at home or work can cause injuries.
So use these guidelines

in both places.

What did you learn?

The following twelve questions will help determine how much youve learned about ergonomics.

1. Ergonomics is the study of:

a. How people perceive the environment and their work relationships.

b. How people work with their relatives.

c.

The relationships between people and their work environment.

Try Again
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2. CTD stands for:

a. Creative Technical Disease

b. Cumulative Trauma Disorder

c. Computer Terminal Disaster

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3. CTDs are caused by:

a. Infections, allergies, bacteria. b. Repetitive motion, awkward posture, improper lifting and bending. c. Lack of sleep, low iron and oxygen levels, unbalanced diet.

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4. Ergonomics applies to:

a. Everyone, at home and at work.

b. Office workers, at home and at work.

c. Office workers and non-office workers at work.

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5. The correct height of the keyboard is:

a. So that the forearms are tilted upward.
b.

So that the forearms are tilted downward.

c. So that the forearms are parallel to the floor.

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6. Microbreaks:
a. Last longer than 1-2 minutes.

b. Are a time for brief stretching exercises.

c. Both a and b.

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7. The best lift is:

a. No lift. b. A lift with a back belt.

c. A lift with a dolly.

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8.) Which statement is true?

a. Back belts help you lift more. b. Back belts are not appropriate for all types of motion. c. You cant get hurt if youre wearing a back belt.

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9. Which statement is false?

a. Ergonomic injuries dont occur outside the office.
b.

Cushioned floor mats should be provided for people who stand for long periods of time.

c. Ergonomic solutions do not have to be difficult or expensive.

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10. The proper way to bend is:

a. At the waist, without twisting.

b. At the knees, to one side.

c. At the knees, without twisting.

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11. Wrist rests

a. Help your wrists by placing pressure on them. b. Take the place of good posture. Are unnecessary if you use good posture.

c.

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12. Which statement is true?

a. It is better to wear braces at night so that muscles can move during the day. b. If you wear wrist braces, you dont have to worry about holding your wrists straight. c. Wrist braces help you by tightening your muscles.

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Congratulations!
You have successfully completed the course Ergonomics in the Workplace. Remember, be safe and be healthy!

UTPA Department of Environmental Health & Safety

Phone: s Fax: s Website:
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381-3690 381-2699 http://ehs.panam.edu

We are located in the old gym behind the Lamar Building.

C B T
An Educational Computer Based Training Program