Muhammad Fahad Ansari 12IEEM14

1. PC Ergonomics
BY
Muhammad Fahad Ansari 12IEEM14

2. What is Ergonomics ?
Ergonomics derives from two Greek words: ergon, meaning
work, and nomoi, meaning natural laws, to create a word
that means the science of work and a person’s relationship
to that work environment. ERGONOMICS is a way to work
smarter and not harder.
Why Ergonomics ?
Ergonomics is not only for making the work better but also
making it comfortable and efficient.
Here ‘Comfort’ is more than the soft handle. Comfort in
terms of design and physical use. And ‘Efficiency’ is quite
simply making something easier to do.

3. 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 disorders
2. OOS/RSI : Occupational Overuse
Syndrome
: Repetitive Strain Injury
is increasingly being referred as,
GPI : Gradual Process Injury

4. Injury types : PC user
1. 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

5. 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

6. 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 don't allow and concentrate on work and tends to
frustration**

7. Poor posture of desktop user

8. Poor comic postures on PC

9. 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

10. Know the correct Postures while working

11. What should be the measurements?
All dimensions are in inches

12. Ideal posture for desktop user

13. 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

14. Tips for PC user
1. 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 appropriately
15. Your Work environment should be with satisfactory temperature
good air quality and not too noisy.
16. Regular stretching to relax.

15. Stretch and Strengthen

16. Stretch – Stretch – Stretch

17. Exercises for the office

18. 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

19. FOLLOW PC ERGONOMICS AND BE HAPPY AT YOUR WORKSTATION
Ergonomic Posture
Ergonomic Environment

20. An ounce of Prevention is worth a pound of cure !