THIS MONTH - Ofce Ergonomics What is ergonomics?

Ergonomics is the study of the relationship between people, their activities, their equipment and their environment. Ergonomics is about tting work to people.

Poor ergonomics - WMSDs

With poor ergonomics you can develop a Work-related Musculoskeletal Disorder (WMSD). WMSDs are one of the most common work-related health issues in every industry. Symptoms of WMSD Soreness Swelling Numbness Radiating Pain Decreased Strength Tingling Burning Decreased Movement

These WMSD symptoms affect muscles, nerves, tendons, joints and spinal discs. WMSDs may start out as intermittent, and get worse when performing certain movements, and may end up being constant. Symptoms are not specic to WMSD, they can also be caused by many other things. Treating WMSDs They can be treated, but prevention is the key. Treatment may involve: Resting the affected area Splinting Hot or cold packs Later on: Gentle exercise to strengthen muscles Severe cases: Medication to relieve pain and inammation **Sometimes surgery is required** The longer and more often you are exposed to job-related risk factors, the more likely you are to develop an injury.

Healthy bites
Below are tips to reduce your risks of WMSDs:

Workstations:
Make sure they allow easy access to equipment and materials.

Tools:

Job-related risks
Repetition: Force: Vibration: Doing the same motion over and over too often, too quickly, and for too long. The amount of effort required to perform a task, such as lifting objects and using tools. Vibration from power tools and equipment can affect tendons, joints, muscles, nerves, leading to loss of feeling.

Make sure they t and are appropriate to the task.

Environment:

Look out for temperature, noise and lighting.

Awkward Postures: Awkward postures place added stress on body parts. The neutral posture is the safest and most efcient. Static Postures: Any position which is held for too long can cause problems, even the neutral position. This causes the muscles get tired and blood ow is reduced. These symptoms result in pain and discomfort, and even injury. Contact Stress: Contact stress is when sharp or hard objects place pressure for too long on a part of the body. For example, elbows on a desk. Temperature Extremes: Too cold - Reduces blood ow. Sensitivity and coordination are reduced. Too hot - Causes fatigue and heat stress. Lighting: Noise: Psychosocial: Poor lighting leads to eye strain and headaches. Ideal lighting is bright enough for the task, no glare and no shadows. Excessive noise can increase fatigue and add to stress. Anxiety, boredom, job dissatisfaction and stress can increase the risk of developing WMSDs.

Pace:

You may have to slow down. Every hour, take a 5 to 10 minute break from your desk.

Links to other resources National Institute for OH&S http://www.cdc.gov/niosh/topics/ ergonomics/

2012 AEA International Holdings Pte. Ltd. All rights reserved. Unauthorized copy or distribution prohibited.

Ofce Ergonomics - Page 2

Workplace setup
Chair Having an appropriate chair is essential. It should be fully adjustable. You must adjust your chair properly to suit your own body. Monitor Position The monitor should be at arms length from your eyes. The top of the screen should be at or slightly lower than eye level. It should be directly in front of you. Avoid screen glare or contrast from bright light sources. Monitor Lighting The ambient light levels should be 200-500 Lux, and your refresh rate should be 70-80 Hz. You should use dark characters on a light background, and clean your monitor at least once a week. Keyboard and Mouse New devises often have ergonomic designs: Split keyboard Vertical or Concave keyboard design Trackball Touchpad Mouse with a supinated angle How to use your keyboard and mouse 1. They should be at or lower than elbow height 2. Your wrist should be in a neutral position, making a straight line with your hands and ngers 3. Relax your shoulders 4. Use a light touch Telephone Hold the hand set with your non dominant hand. Use a headset or speaker phone when appropriate. Avoid cradling the hand set between your shoulder and head. Document Holder Your document holder should be either adjacent to the monitor or between the monitor and keyboard. Use a reading/writing slope when doing a lot of reading or hand writing. Additional Accessories Large grip pens and pencils: Decreases stress on muscles and tendons. Wrist Rest: Use only while pausing between key strokes. While typing, avoid holding wrists still, move the whole hand, not just the ngers. Footrest: Footrests are essential when your feet do not touch the oor, and it helps promote good posture.

Adjusting a chair
Step 1 Stand in front of the chair. Adjust the height so the highest part of the seat pad is just below the knee cap (when in the horizontal position). Step 2 Sit on the chair with feet at on the oor. Step 3 Check that the space between the front edge of the seat and the lower part of the legs (calves) is about 5 cm (the size of a clenched st). Step 4 Adjust the back rest forwards and backwards as well as up and down so that it ts snugly into the hollow of the lower back. Step 5 Sit upright with arms hanging loosely by the sides. Bend elbows at about a right angle (90 degrees). Adjust the armrest height until the armrests barely touch the undersides of your elbows. Remove the armrests from the chair if they cannot be adjusted in this way.

This newsletter has been developed for educational purposes only and is correct at the time of publication. It is not a substitute for professional medical advice. Should you have any questions or concerns about any topic in this newsletter, please consult your medical professional.

2012 AEA International Holdings Pte. Ltd. All rights reserved. Unauthorized copy or distribution prohibited.