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What is Ergonomics ?Ergonomics derives from two Greek words: ergon, meaningwork, and nomoi, meaning natural laws, to create a wordthat means the science of work and a person’s relationshipto that work environment. ERGONOMICS is a way to worksmarter and not harder. Why Ergonomics ?Ergonomics is not only for making the work better but alsomaking it comfortable and efficient. Here ‘Comfort’ is more than the soft handle. Comfort interms of design and physical use. And ‘Efficiency’ is quitesimply making something easier to do.
PC Ergonomics Long hours on the computer can lead to aches and pains in your neck, shoulders, arms and hands. If you ignore these aches and continue working with improper work habits you may develop painful and disabling injuries.These injuries known as ;1. MSD : Musculoskeletal disorders2. OOS/RSI : Occupational Overuse Syndrome : Repetitive Strain Injuryis increasingly being referred as,GPI : Gradual Process Injury
Injury types : PC user1. MSD : Musculoskeletal disorders developed due to type of work or working environment. They can also result from fractures sustained in an accident. Typically, MSDs affect the back, neck, shoulders and upper limbs; less often they affect the lower limbs.2. RSI / OOS / : Hazard of Repetitive Strain Injury to the hands and arms resulting from the use of computer keyboards and mice. This can be a serious and very painful condition. Injuries caused by repetitive movements.3. Carpal Tunnel Syndrome : Carpal Tunnel Syndrome is a disease of the wrist and hand,which is caused by abnormal pressure on the Median Nerve. Video
Common Risks : PC user. Neck ache Eye strain Headache Backache POOR PC ERGONOMICS Shoulder Pain Arm strain CAUSES DISCOMFORT & PAIN Foot Pain CTS Wrist pain
Injury Symptoms & Causes HEADACHES :Main reason is Posture, visual problems,noise, stress, glare, workload.. EYE STRESS : Very close to screen. Screen reflection as light striking the screen causes excessive glare staring and concentrating at the bright monitor causes your eye’s blink rate to slow down significantly. The surface then dries out-resulting in irritated, red and tired eyes. Poor image quality also causes eye strain. BACK & NECK STRESS : Sitting is definitely the most stressful .The human body is simply not designed to hold itself comfortably in a seated position for extended periods. Looking down at documents or keyboard causes neck pains. SHOULDER & ARM/WRIST STRESS : Keyboard too high, arms unsupported and outstretched.Improper holding of mouse or wrist without support causes wrist related pain problems. FOOT/LEG THIGH STRESS : Underside of thighs compressed against chair seat. Foot not rested while long period working. Thighs are not parallel to the floor. POOR BLOOD CIRCULATION : Blood tends to settle in the lower extremities when sitting for long periods. ** These things really dont allow and concentrate on work and tends to frustration**
Why Common Risks : PC user. There are two main factors causing these common risks, Awkward Posture Poor workplace Environment 1. Noise 2. Poor Air quality /Bad smell 3. Unfordable Temperature 4. Office Furniture 5. Bad Lighting 6. Insufficient Place
Workstation Essentials Eliminate reflection on monitor Office furniture Know all the levers Adjustable and of your chair supportive chair - A fixed height desk • Adjustable height with a height • Back Adjustment adjustable footrest and an ergonomic chair. • Adjustable arm rests • Five star base Take regular breaks Sufficient work surface
Tips for PC user1. Take short, frequent breaks. 30:30:30 guideline – 30 minutes computer, 30 second break, look 30 feet away. Drink lot of water by which you have to take frequent breaks.2. Alternating work tasks. Change posture regularly.3. Using equipment such as footrests, wrist rests and document holders if necessary.4. Keeping mouse and keyboard at the same level. Avoid resting wrists on hard edges.5. Avoid the phone between the head and shoulder, Consider use of headsets instead of telephone.6. Exercising the eyes by periodically focusing on objects at varying distances. Blinking Eyes regularly. Well-focused lighting.7. Adjusting the brightness/ contrast control on the monitor for comfort. Use of anti- glare screen or specs if required.8. Keep monitor straight to your eye level and with proper size for adequate visibility.9. Keep frequently used items (e.g. pens, telephone, calculator) within easy reach.10. Use of an ergonomic chair with contoured seat with breathable fabric, rounded edges and adjustable to allow the seat pan to tilt.11. Table should have rounded corners and edges. Use footrest if required.12. Avoid prolonged use of laptops. If necessary then prefer separate keyboard and mouse.13. If cables have to run across the floor, are they covered with a protective strip.14. Keep servers and other noisy equipment with fans etc positioned appropriately15. Your Work environment should be with satisfactory temperature good air quality and not too noisy.16. Regular stretching to relax.
Exercises for the office WHEN TO STRETCH BENEFITS of STRETCHING• Morning “1st thing” • Decreased Muscle Tension• When arrive at work • Increased Circulation• Every hour (quick stretch) • Less Stress and Anxiety• Whenever you need more energy • Decreased chance of injury• Before bed • You’ll be more alert • Flexibility is just as important as Exercise, Nutrition and Rest
FOLLOW PC ERGONOMICS AND BE HAPPY AT YOUR WORKSTATIONErgonomic Posture Ergonomic Environment
An ounce of Prevention is worth a pound of cure !