SHEQ FOUNDATION ERGONOMICS

1. COMPUTER WORKSTATION SAFETY

2. DEFINITION
• ERGONOMICS is a way to work smarter -not
h d b d i i f t l i t kharder by designing of tools, equipment, work
stations and tasks to fit the job to the worker - NOT
th k t th j bthe worker to the job:
– Layout / type of controls & displays
– Lighting & Temperature
Process (Heights reaches weights)– Process (Heights, reaches, weights)
Ergonomic and administrative controlsg
can address these problems

3. Risk Factors
Awkward Positions
• Leaning forward at your desk
• Typing with wrists at an odd angle
• Raising shoulders while typing
• Reaching to use mouse
• Twisting neck to look at monitor or phone
• Lifting objects from below waist or above shoulders
Excessive Force
• Typing with too much force or “pounding” the keys
• Stamping

4. WORKSTATION HAZARDS
• Problems associated with computer workstations
Eyes and vision– Eyes and vision
• Glare
• Visual fatigue
– Musculoskeletaluscu os e e a
• Simple muscle fatigue or neck and back
acheache
• Cumulative trauma disorders (CTD) –
Carpal Tunnel syndrome (CTS) andCarpal Tunnel syndrome (CTS) and
Tenosynovitis

5. EYES AND VISION PROBLEMS
• Symptoms include
– Visual fatigue, blurred or double vision, burning and tearing eyes,Visual fatigue, blurred or double vision, burning and tearing eyes,
headaches and frequent changes in eyeglass prescription.
• Controls To Avoid Glare
– Keep the monitor at an angle to prevent light source from shining
on the screen and washing out characterso t e sc ee a d as g out c a acte s
– Use blinds, drapes or shades to block glare from windows
– Avoid light colored clothing
– Use a micromesh antiglare filter on the screen to scatter and
absorb light or use a neutral density filter to scatter and diffuse
lightg

6. EYES AND VISION PROBLEMS
• Causes of visual fatigue
– Staring at the screen without varying eye position or focus
– Dry eyes caused by infrequent blinking or low humidity (below
40%)
– Maintaining a viewing angle that is above the horizong g g
– Poor image quality due to improper display
• Controls To Avoid Visual Fatigue
Exercise the eyes by periodically focusing on objects at varying– Exercise the eyes by periodically focusing on objects at varying
distances
– Keep the screen and document holder at the same distance from
the e esthe eyes
– Practice blinking regularly
– Adjust the brightness control for comfort
– Keep the screen clean
– Consult an optometrist regarding special lenses or the use of
bifocals have regular eye examinations and indicate the distancebifocals, have regular eye examinations and indicate the distance
from your eyes to the monitor

7. MUSCULOSKELETAL PROBLEMS
• Musculoskeletal complaints regarding muscularp g g
fatigue or cumulative trauma disorders (also
called repetitive stress injuries RSI).p j )
• Muscular conditions that result from repeated
motions formed in the course of normal work ormotions formed in the course of normal work or
daily activities due to improper ergonomics
• Examples include:• Examples include:
– Carpal Tunnel Syndrome
T i Elb– Tennis Elbow
– Trigger Finger

8. MUSCULOSKELETAL PROBLEMS
• Symptoms of CTDs:
– Tingling or numbness in the hands or fingers
– Pain in fingers, hands, wrists, or even shooting
up into the arms or forearms
– Loss of strength or coordination in the hands
– Numbness or discomfort in the hands which
wakes you up at night
• Control of musculoskeletal problems
– Utilizing the ergonomic potential of your work
station Furniture unit design and properstation. Furniture, unit design and proper
technique often go hand-in-hand
– Administrative controls- proper computer set up,
monitor positioning rest breaks and projectmonitor positioning, rest breaks and project
assignment
– Engineering or ergonomic controls (i.e., furniture
d i t k t ti fi ti ddesign, computer workstation configuration and
layout).

9. HAZARD CONTROLS
Engineering techniques are the preferred mechanism for
controlling ergonomic hazards. This may entail redesigning
the work station, work methods, and tools to reduce the
• demands of the job, such
• as exertion, repetition, and, p ,
• awkward positions.
Administrative Controls such as:
• Rotating personnel to jobs with dissimilar physical
requirements
• Establishing work/rest schedules
• Training personnel to use appropriate work methodsg p pp p
when engineering controls are not feasible

10. 12 tips for an Ergonomic Computer Workstation*
1. Use a good chair with a dynamic chair
back and sit back in this
2 Top of monitor casing 2-3" (5-8 cm)2. Top of monitor casing 2-3 (5-8 cm)
above eye level
3. No glare on screen, use an optical glass
anti-glare filter where needed
4. Sit at arms length from monitor
5. Feet on floor or stable footrest
6. Use a document holder, preferably in-line
with the computer screenwith the computer screen
7. Wrists flat and straight in relation to
forearms to use keyboard/mouse/input
device
8. Arms and elbows relaxed close to body
9. Center monitor and keyboard in front of
you
10 U ti tilt k b d t ith10.Use a negative tilt keyboard tray with an
upper mouse platform or downward tilt
able platform adjacent to keyboard
11.Use a stable work surface and stable (no(
bounce) keyboard tray
12.Take frequent short breaks (micro
breaks)
* - Cornell University

11. Helpful Tipsp p
• Provide a 15 minute break for every two hoursy
of continuous computer use
• Alternate work taskste ate o tas s
• Use a stretching routine to relax the body
• Keep the mouse at keyboard level• Keep the mouse at keyboard level
• Do not grip the mouse tightly
H ld th li htl ith ll fi• Hold the mouse lightly with all fingers
• Click gently