2008 LILRC HLSP Annual Meeting

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2008 LILRC HLSP Annual Meeting

  1. 1. Ergonomics for the Office by Cristiana K. Collins , PT, MA, NCS December 2008
  2. 2. What is “ergonomics”? • ergo (work) + nomos (natural law) • Fitting the task to the worker • Fitting the environment to the worker
  3. 3. Why? • Poor office ergonomics has been shown to cause: – repetitive stress injuries • wrist • elbow – back pain • upper back • lower back – neck pain – leg pain
  4. 4. Why? • Working posture and musculoskeletal health are related ( J Occup Rehab, June 2004) • Office ergonomics programs reduce musculoskeletal injuries (Int J Occup Safety & Erg)
  5. 5. Office Ergonomics Sitting posture Chair Desk Computer
  6. 6. Sitting Posture
  7. 7. Proper Sitting Posture • Neutral pelvis • Neutral spine • Neutral shoulders/upper extremities/wrists • 90/90/90 position of hips/knees/ankles • Proper chair height • Proper chair depth • Proper support
  8. 8. Neutral Pelvis • Support is needed to maintain a neutral pelvis
  9. 9. Neutral Pelvis
  10. 10. Neutral Pelvis
  11. 11. Neutral Spine cervical/thoracic/lumbar
  12. 12. Neutral Spine A lumbar support can ONLY support the spine, it CANNOT create a neutral posture
  13. 13. Neutral Spine
  14. 14. Neutral shoulders/upper extremities/wrists • Shoulders: – Not elevated, not rotated • Upper Extremities: – Comfortably resting by the side of the body • Wrists: – In a neutral position, supported on a gel pad, resting comfortably on the keyboard
  15. 15. 90/90/90 position of hips/knees/ankles • Hips: – 90 degrees – Thighs supported by seating surface • Knees: – 90 degrees – 2-3 finger clearance from seat to back of knee • Ankles: – Preferably at 90 degrees – Supported on foot support
  16. 16. Proper Sitting Posture in relation to your computer station *Eye Level at center of monitor (or *Mouse by side of slightly higher) keyboard *Keyboard at *Headset (for high Forearm Level phone usage) *Wrist Supported
  17. 17. Proper Sitting Posture in relation to your computer station
  18. 18. • Proper chair height • Proper seat depth • Proper support
  19. 19. Stability vs. Mobility • Stability • Mobility • Functional Mobility/Stability
  20. 20. Common Problems/Mistakes • Monitor too high/too low • Monitor not properly aligned • Key board on desk • Key board too high/too low
  21. 21. Common Problems/Mistakes • Key board tilted improperly • Mouse on desk • Chair too high/too low • Back of chair too low • Phone use while typing
  22. 22. Common Compensations • Forward head • Rounded (slouched) back • Pelvis posteriorly tilted
  23. 23. Common Compensations • Rotated neck • Elevated/depressed shoulders • Arms resting on arm rests • Wrists in excessive extension or flexion • Feet dangling or tucked under seat
  24. 24. Look familiar?
  25. 25. What are the consequences of these postures? • Musculoskeletal imbalances • Repetitive injuries • Soft tissue strains • Visual strains • Pain • Headaches • ‘itis’ • And the list goes on…….
  26. 26. What happens with laptops?
  27. 27. The Ideal Set-up
  28. 28. Simple Corrections • Provide support for a neutral pelvis: – Forward leaning chair – towel roll under/behind sit bones
  29. 29. Simple Corrections • Provide support for a neutral spine: – A lumbar cushion should SUPPORT the lumbar spine in neutral and NOT attempt to position it in neutral
  30. 30. Simple Corrections • Provide support for feet and legs: – Your thighs should be supported by your weight bearing feet
  31. 31. Simple Corrections • Use an adjustable height keyboard and mouse tray http://www.fentek- ind.com/keyboardtrey.htm
  32. 32. Simple Corrections • Adjust the height of the monitor
  33. 33. Ergonomic Laptop Use
  34. 34. Questions?
  35. 35. Thank you!

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