Transcript Slide 1

Office Ergonomics Awareness
Identifying Common Hazards and
Taking the Necessary Steps to
Keep Yourself Safe
The Chair
• The chair you choose
should be equipped
with the adjustable
design features that
are described in the
following images.
Office Ergonomics Awareness
Backrest Adjustability
• The chair should have
adequate, adjustable
lumbar support.
– Adjustable in height
– Adjustable in depth
• If not:
– Try placing a rolled up
towel or attach a
removable back
support cushion to
existing back support.
Office Ergonomics Awareness
Backrest Adjustability
• You should be able to
recline the backrest either
separately from the seat or
in synchronicity with the
seat at a 3:1 or 5:1 ratio.
• The backrest should be
able to be locked in at least
3 different positions within
it’s adjustment range.
Office Ergonomics Awareness
Seat Adjustability
• The seat pan should be
cushioned and comfortable.
• It should be adjustable in
depth
– 2-3 fingers width between
front edge of chair and back of
your knees.
• If not:
– Choose a chair with 2-3
fingers width between front
edge of chair and back of
knees.
– Attach a removable back
support cushion to existing
backrest to shorten seat pan.
Office Ergonomics Awareness
Seat Adjustability
• You should be able to adjust
the chair’s seat in height so
that you can sit comfortably.
– Raise/lower chair to allow feet
to rest comfortably flat on floor
with hips slightly higher than
your knees.
– The underside of your thighs
should be evenly supported by
the surface area of the seat.
• If not:
– Use footrest if keyboard/desk
height requires an elevated
chair; or,
– Use footrest if the seat cannot
adjust down to a comfortable
height.
Office Ergonomics Awareness
Seat Adjustability
• The seat should be able
to recline either
separately from the
backrest or in
synchronicity with the
backrest at a 1:3 or 1:5
ratio.
• The seat should be able
to be locked in at least 3
different positions within
it’s adjustment range.
Office Ergonomics Awareness
Chair Base
• Make sure the casters
are appropriate for
the floor surface.
– Rubber for wooden or
concrete surfaces
– Hard plastic for
carpeted surface
• If a carpeted surface
and it is difficult to roll
the chair’s casters lay
down an acrylic mat to
reduce friction.
Office Ergonomics Awareness
Armrest Adjustability
• The armrests should be
padded and comfortable to rest
your elbows and forearms on.
• They should be able to adjust
in height to below your elbows
when you are typing and
mousing.
• Your armrests should not
prevent you from getting close
enough to your work surfaces
and the keyboard and mouse.
• The armrests should be able to
adjust in width so that they can
be positioned under your
elbows and forearms when
required.
Office Ergonomics Awareness
Armrest Adjustability
• If armrests are too low/too
high:
– Remove the armrests.
– Add padding to bring them up
to a comfortable level.
– Only use the armrest during
short pauses from typing.
– Replace with armrests that
can be adjusted to the correct
height.
• If armrests are too wide:
– Adjust to bring them closer
together.
– Replace seat pan on chair
with a narrower one.
– Replace with width-adjustable
armrests.
Office Ergonomics Awareness
Chair Adjustability
• You should learn how
to adjust your chair
for optimal fit and
comfort.
– Ask the vendor to
review the chair’s
adjustability features
with you.
– Look for an instruction
booklet or look to the
manufacturer’s
website for assistance.
Office Ergonomics Awareness
Adjusting Your Chair
• If you have an adjustable
chair and a workstation
that allows you to sit
comfortably don’t limit
yourself to just one
posture. Learn how to
adjust your chair!
• Our muscles can last
longer when we give
them many healthy
postures to work in.
• Move by adjusting your
chair, your body and your
equipment and tools!
Office Ergonomics Awareness
Adjusting Your Chair
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Its’ recommended that you work in a
reclined position for 10-15 minutes of
every hour.
If your heels come off the floor when you
recline then find something to rest your
feet on, like a footrest, that will keep
your heels grounded.
You will also need to adjust your
keyboard and mouse platform lower
while sliding closer to it to prevent
reaching
If your keyboard and mouse are on the
work surface then you may need to raise
your chair a bit and put your feet on a
support.
When sitting upright you may need to
raise or lower your chair while adjusting
the height of your keyboard and mouse
and your distance from them.
If you have to take a phone call stand
up!
Office Ergonomics Awareness
Keyboard
• The letter ‘H” on your
keyboard should be
aligned with the
centre of the monitor.
• If it is not,
– Reposition the
keyboard and/or
monitor to achieve this
positioning.
Office Ergonomics Awareness
Keyboard
•
•
Is the keyboard positioned so that your
wrists are straight (not bent up / down)
while using the keyboard?
If not,
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Adjust seat height so that keyboard
and mouse are at elbow height.
Raise or lower adjustable work
surfaces in systems furniture so that
they are just below seated elbow
height.
Place keyboard and mouse on
articulating keyboard tray and adjust
tray height and tilt until wrists are
straight.
Retract keyboard feet.
Support arms on armrest when keying
or mousing.
Use an appropriately sized keyboard
(e.g. external keyboard if laptop is used
regularly on desk).
Office Ergonomics Awareness
Mouse / Pointing Device
•
Is the mouse located close to you
(so your elbow is close to your
body and the hand is as close as
possible to the mid-line of your
body)?
– Place mouse/input device beside
keyboard at same height.
– Use a mouse bridge (i.e. a hard
surface that is placed over
number pad on keyboard).
– Ensure adequate space on either
the desk top or a keyboard tray for
input devices.
– Purchase a shorter keyboard or a
keyboard with number pad on left
side.
Office Ergonomics Awareness
Mouse / Pointing Device
• Can you place the
mouse on your
preferred side?
• If not,
– Purchase a keyboard
and mouse platform
that permits this
positioning.
Office Ergonomics Awareness
Mouse / Pointing Device
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Can you use the mouse while
keeping your wrist straight?
If not,
– Adjust seat height so that
keyboard and mouse are at elbow
height.
– Raise or lower adjustable work
surfaces in systems furniture so
that they are just below seated
elbow height.
– Place keyboard and mouse on
articulating tray and adjust tray
height and tilt until wrists are
straight.
– Support arms on armrest when
keying or mousing.
– Use a mouse that fits your hand
size and/or places wrist in a more
natural, straight posture.
Office Ergonomics Awareness
Mouse / Pointing Device
• Is there enough
space for comfortable
mouse use?
• If not,
– Try increasing mouse
speed and enlarging
the pointer.
– Get a wider keyboard
platform or a shorter
keyboard.
Office Ergonomics Awareness
Keyboard Surface
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Is the surface on which the
keyboard sits at a comfortable
height for keyboarding (e.g. about
1 inch) below your elbow height
when seated comfortably)?
If not,
– Adjust seat height so that
keyboard and mouse are at elbow
height and use a footrest if
necessary.
– Raise or lower adjustable work
surfaces in systems furniture so
that they are just below seated
elbow height.
– Place keyboard and mouse on
articulating keyboard tray and
adjust tray height and tilt until
wrists are straight.
Office Ergonomics Awareness
Keyboard Surface
• Does the surface
provide a solid and
stable support for the
keyboard when
keying tasks are
being performed?
• If not,
– If the fasteners for the
support or support
surface are loose have
them tightened
Office Ergonomics Awareness
Keyboard Surface
• Is there adequate space
for both the keyboard and
the mouse on the same
surface, at the same
height?
• If not,
– Try increasing mouse
speed and enlarging the
pointer.
– Get a wider keyboard
platform or a shorter
keyboard.
Office Ergonomics Awareness
Keyboard Surface
• Is the keyboard
surface adjustable?
• If not,
– Ensure seat height
can be adjusted so
that keyboard and
mouse sit just below
elbow height and use
a footrest if you are no
longer seated
comfortably.
Office Ergonomics Awareness
Keyboard Surface
•
If Yes, how is it adjustable:
– Height?
– If not, ensure seat height can be
adjusted so that keyboard and
mouse sit just below elbow height
and use a footrest if you are no
longer seated comfortably.
– sliding in and out?
– If not, If platform cannot slide all
the way under the work surface
have the sliding track reinstalled
further back or purchase a shorter
adjustable arm.
– angle (flat, ± tilt)?
– If not, Use the feet on the back of
the keyboard to make the
keyboarding surface flat.
Office Ergonomics Awareness
Keyboard Surface
• Does the keyboard
surface have a welldesigned palm rest?
• If not,
– If you do not drop your
wrists when typing then no
corrective actions are
required.
– If you drop your wrists to
the work surface or work
surface edge roll up a towel
and place it in front of
keyboard.
Office Ergonomics Awareness
Using a Laptop
• Are you using a laptop for
more than 2 hours/day
cumulatively?
• If you are, you are more
susceptible to discomfort
symptoms in your neck,
back, forearms and wrists
if you don’t take the
necessary steps to
separate the keyboard,
mouse and monitor from
eachother.
Office Ergonomics Awareness
Using a Laptop
• You should get an
external keyboard and
mouse and position them
comfortably according to
the previous information.
– This could include raising
the laptop to eye height
using boxes;
– Placing the keyboard and
mouse on the work
surface, raising you chair
up and placing your feet on
a footrest.
Office Ergonomics Awareness
Work Postures (seated)
• Can you adopt a
neutral work posture
when seated
according to what is
described in the
following slides?
Office Ergonomics Awareness
Work Postures (seated)
• Feet resting firmly and flat on
the floor
• If not,
– Raise/lower chair to allow feet
to rest comfortably flat on
floor.
– Use footrest if keyboard/desk
height requires an elevated
chair.
• Knees slightly lower than hips
• If not,
– Adjust chair height so that feet
remain flat on floor or footrest
but thighs are also parallel to
floor.
Office Ergonomics Awareness
Work Postures (seated)
• Sitting with back pressed firmly
up against backrest
• If not,
– Arrange workstation to allow
proper back support. (i.e.
position keyboard closer to
employee, bring monitor
closer to employee).
– Remove or lower arm rests
which may prevent sitting back
fully due to contact with front
of desk or keyboard tray.
– Replace the seat pan if it’s too
long and doesn’t allow for
sitting back fully in chair.
Office Ergonomics Awareness
Work Postures (seated)
• Sitting in a slightly
reclined posture while
working.
• If not,
– Use a footrest if your heals
come off the floor when
reclining in your chair.
– Adjust seat pan angle
and/or backrest angle to
allow reclining and adjust
position of keyboard and
mouse (i.e. bring closer or
lower if on adjustable
platform).
Office Ergonomics Awareness
Work Postures (seated)
• Visible space between
front edge of seat pan
and the back of your
knee.
• If not,
– Choose a chair with 2-3
fingers width between front
edge of chair and back of
knees.
– Attach a removable back
support cushion to existing
backrest to shorten seat
pan.
– Choose a chair with a
gently curved front edge on
seat pan.
Office Ergonomics Awareness
Work Postures (seated)
• Head/neck relaxed,
upright and chin ‘in’.
• If not,
– Raise/lower monitor so that
eyes are in line with top
line of monitor. Monitor
may need to be lowered if
you wear bifocals and look
at the monitor through the
bottom of your lenses.
– If using a number of paper
documents with computer,
use a document holder that
sits between you and the
monitor.
Office Ergonomics Awareness
Work Postures (seated)
• Elbows bent at about 90
degrees.
• If not,
– Adjust seat height so that
keyboard and mouse are at
elbow height and use a
footrest if necessary.
– Raise or lower adjustable work
surfaces, if using systems
furniture, so that they are just
below seated elbow height.
– Place keyboard and mouse on
articulating keyboard tray and
adjust tray height and tilt until
wrists are working in a natural,
straight posture.
Office Ergonomics Awareness
Work Postures (seated)
•
•
Wrists straight while working.
If not,
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Adjust seat height so that keyboard
and mouse are at elbow height.
Raise or lower adjustable work
surfaces in systems furniture so that
they are just below seated elbow
height.
Place keyboard and mouse on
articulating keyboard tray and adjust
tray height and tilt until wrists are
straight.
Retract keyboard feet.
Support arms on armrest when keying
or mousing.
Use an appropriately sized keyboard
(e.g. external keyboard if laptop is used
regularly on desk).
Support arms on armrest when keying
or mousing.
Use a mouse that fits your hand size
and/or places wrist in a more natural,
straight posture.
Office Ergonomics Awareness
Work Postures (seated)
• Arms hanging relaxed
at the side of the
body.
• If not,
– Adjust armrests down
to below elbow height
to allow upper arms to
hang comfortably.
– Use a wider, “split”
keyboard.
Office Ergonomics Awareness
Work Surface / Equipment
Layout
• Is the height of the work
surface appropriate for
paper-work (e.g. approx 2
inches) above optimal
seated elbow height)?
• If not,
– Raise the seat and use a
footrest.
– If using adjustable systems
furniture adjust the work
surfaces down or up to
achieve this positioning.
– Use a slanted writing
surface.
Office Ergonomics Awareness
Work Surface / Equipment
Layout
• Is there adequate work surface
space for all required
equipment (phone, calculator,
computer equipment, etc.)?
• If not,
– Determine if less important
and less frequently used items
are cluttering up the work
surface and create space by
storing them elsewhere.
– If keyboard and mouse are on
the work surface, install a
platform to create more work
surface space.
Office Ergonomics Awareness
Work Surface / Equipment
Layout
• Is there adequate
space for noncomputer work
(reading, paper work,
etc.)?
• If not,
– If a set of drawers are
present, can they be
removed and their
contents stored
elsewhere?
Office Ergonomics Awareness
Work Surface / Equipment
Layout
• Is there adequate
space for required
reference documents,
drawings, etc.?
• If not,
– Can a separate table
located nearby be
used?
Office Ergonomics Awareness
Work Surface / Equipment
Layout
• Can you easily reach
the telephone when
sitting at all main work
areas?
• If not,
– Move the telephone
closer to you; or,
– Stand up when
answering the
telephone.
Office Ergonomics Awareness
Work Surface / Equipment
Layout
• Can reference
documents/papers be
placed in line with the
monitor and angled up
towards your face?
• If not,
– If using an adjustable
keyboard platform, try to
position documents
between back edge of
platform and edge of work
surface.
– Use an in-line document
holder that does not block
the monitor.
Office Ergonomics Awareness
Leg & Knee Room / Movement
• Is there adequate leg
and foot space under
the work surface?
• If not,
– Remove materials
underneath desk.
– Install keyboard tray to
increase distance
between monitor and
desktop and provide
more leg room.
Office Ergonomics Awareness
Leg & Knee Room / Movement
• Is the space underthe-work-surface free
of clutter (boxes,
papers, shoes, etc.)?
• If not,
– Remove clutter from
underneath desk.
Office Ergonomics Awareness
Leg & Knee Room / Movement
• Is there adequate
space for the knees,
to allow for movement
and comfortable
sitting?
• If not,
– Remove any
obstructions such as
drawers that restrict
knee space.
Office Ergonomics Awareness
Leg & Knee Room / Movement
• Can you move from one
area of the workstation to
another easily (e.g. no
under the work surface
obstructions such as work
surface supports, etc.)?
• If not,
– Purchase a keyboard
support with a slimmer
profile if current equipment
is hitting thighs.
– Remove any drawers that
are in the way.
Office Ergonomics Awareness
Monitor
• Is the monitor
positioned directly in
front of you?
• If not,
– Position monitor
directly in front of you
so that the letter ‘H” on
the keyboard is
aligned with the centre
of the monitor.
Office Ergonomics Awareness
Monitor
• Is the screen positioned
so that you can just see
over the top of the screen
while sitting in a relaxed,
upright posture?
• If not,
– Raise/lower monitor so that
eyes are in proper
positioning. Monitor may
need to be lowered further
and/or pushed further back
and text increased in size if
you wear bifocals and if
you look at the monitor
through the bottom of your
lenses.
Office Ergonomics Awareness
Monitor
• Is the screen angled
up towards your face?
• If not,
– Angle the screen
upwards.
Office Ergonomics Awareness
Monitor
• Is the screen free of
obvious glare and
reflections?
• If not,
– Prevent the source of glare
from reaching monitor, (i.e.
use opaque vertical blinds,
use glare screens).
– Place monitor at right
angles to windows.
– Use an LCD monitor.
Office Ergonomics Awareness
Monitor
• Is the screen positioned so that
you can easily see / read the
information / icons on the
screen?
• If not,
– Bring the monitor closer to
you.
– In your display’s properties
under the <Appearance>
folder tab, Increase the font
size to large or extra large.
– In your display’s properties
under the <Settings> folder
tab, <Advanced > button,
<General> folder tab,
increase the DPI to 120
Office Ergonomics Awareness
Work Environment Issues
•
•
Is the level of
lighting considered
adequate?
If not,
– Use appropriate task
lighting.
– Reduce the amount
of light in work area,
especially from
ceiling-mounted light
fixtures.
Office Ergonomics Awareness
Work Environment Issues
• Is the monitor positioned
to minimize glare?
• If not,
– Prevent source of glare
from reaching monitor, (i.e.
use opaque vertical blinds,
use glare screens).
– Place monitor at right
angles to windows.
– Use LCD monitors.
Office Ergonomics Awareness
Work Environment Issues
• Is monitor’s screen
free from glare?
• If No, is the glare
from:
– overhead lighting?
• If yes,
– Reduce the amount of
light in work area,
especially from ceilingmounted light fixtures
and use task lighting.
Office Ergonomics Awareness
Work Environment Issues
• If No, is the glare from:
– windows?
• If yes,
– Prevent source of glare
from reaching monitor, (i.e.
use opaque vertical blinds,
use glare screens).
– Place monitor at right
angles to windows.
– Use LCD monitors.
Office Ergonomics Awareness
Work Environment Issues
• If No, is the glare
from:
– reflected light (off
walls, mirrors, etc.)?
• If yes,
– Remove mirrors and
cover up areas of high
reflectance.
Office Ergonomics Awareness
Work Environment Issues
• Are reference
materials (documents,
forms, binders etc.)
free from glare?
• If not,
– Reposition light
sources if possible to
avoid reflections.
Office Ergonomics Awareness
Work Environment Issues
• Can you control the
illumination level in
your work area?
• If not,
– Remove some light
bulbs.
– Use appropriate task
lighting.
Office Ergonomics Awareness
Work Environment Issues
• Are you able to control
the amount of light
entering in through the
windows?
• If not,
– Install opaque vertical
blinds.
– Use a glare screen on
monitor.
– Orientate workstation so
that computer workstation
is at 90° to windows.
Office Ergonomics Awareness
Work Environment Issues
• If able to control the
amount of light entering in
through windows ,
– are blinds vertical rather
than horizontal?
– If not, think about Installing
opaque vertical blinds.
• Can you control blinds for
windows in/near your
work area?
– If not, elongate blind
controls if required and, if
possible.
Office Ergonomics Awareness
Work Environment Issues
• Is there appropriate
and adequate task
lighting?
• If not,
– use appropriate task
lighting.
Office Ergonomics Awareness
Work Environment Issues
• Temperature and
Humidity
– Do you feel that the
work area temperature
is comfortable (not too
hot or too cold)?
– If not, raise/lower
temperature to
individual comfort if
possible.
Office Ergonomics Awareness
Work Environment Issues
• Temperature and
Humidity
– Do you have any
control of the work
area temperature?
– If not,
• Wear more/less warm
clothing.
• Use individual heaters
where appropriate.
Office Ergonomics Awareness
Work Environment Issues
• Temperature and
Humidity
– Do you feel the area
humidity (air dryness)
is kept at a
comfortable level
(especially in the
winter)?
– If not, inquire about
the use of personal
humidifiers.
Office Ergonomics Awareness
Work Organization/Task Issues
• Do you do a variety of
tasks during a work
day?
• If not,
– Discuss the possibility
of increasing task
variety with your
employer.
Office Ergonomics Awareness
Work Organization/Task Issues
• Are you able to vary
your posture when
doing different tasks
during the work day?
• If not,
– Optimize the
workstation and
equipment to allow for
postural variation.
Office Ergonomics Awareness
Work Organization/Task Issues
• Do you take regularly
scheduled breaks?
• If not,
– You should be taking
your regular,
scheduled breaks.
Office Ergonomics Awareness
Work Organization/Task Issues
• Are you able to take a
5 minute break away
from keyboarding at
least once an hour
(e.g. to stand up /
move about)?
• If not,
– Recline in your chair
and put your feet up
instead.
Office Ergonomics Awareness
Work Organization/Task Issues
• If you are required to talk
on the phone while also
making notes, or
accessing information
from the computer for 2
hours or more/day
cumulatively, is a phone
headset provided?
• If not,
– Use telephone’s speaker
function if appropriate and
available.
Office Ergonomics Awareness
Work Organization/Task Issues
• Is an in-line document
holder provided for data
entry tasks?
• If not,
– If using an adjustable
keyboard platform try to
position documents
between back edge of
platform and edge of work
surface.
– Use an in-line document
holder that does not block
the monitor.
Office Ergonomics Awareness
Work Organization/Task Issues
• If non-standard
documents (large
books/folders, small
invoices, etc.) are used
for data entry, is the
document holder able to
support these
documents?
• If not,
– Use an appropriate in-line
document holder that is the
right size for the
documents.
Office Ergonomics Awareness
Work Organization Tips
• Stand Up
– 5 minutes each hour.
– When you’re talking on the
phone.
– When retrieving print jobs.
– Instead of reaching for
reference materials.
• Move About
– When possible stand up
and walk around.
– Network printers are a
good thing because they
make you walk to them.
– Take breaks / meals away
from desk.
Office Ergonomics Awareness
Work Organization Tips
• Interject keying tasks with
other work tasks to add variety
and a break.
• Use natural pauses in work to
relax muscles (e.g. stand
occasionally when on
telephone, remove hands from
keyboard when waiting for
computer).
• Vary your posture by
rearranging adjustments of
furniture (e.g. recline and work
for 10 minutes every hour).
Office Ergonomics Awareness