The document provides information on ergonomics and proper workplace setup to prevent injuries. It defines ergonomics as the scientific study of people at work and explains its goal of reducing stress and injuries related to work tasks. Statistics are given on time spent sitting, common injuries like carpal tunnel, and costs of ergonomic injuries. Examples of proper and improper setup are outlined. Potential issues from improper ergonomics are described, like eye strain, neck tension, back pain, and long-term conditions. Signs and symptoms of potential problems are also detailed. Stretches are recommended to take breaks and reduce tension.

1. Ergonomics Training Module
To help with the aches and pains of
sitting on your butt all day!

2. Ergonomics…Say What?!
• Ergonomics is a term that we see and hear quite often. There
are ergonomic keyboards, mice, shovels, chairs, and many
other tools; however, no one really ever explains what the
term, “Ergonomic”, means…
• According to the CDC (Center for Disease Control and
Prevention), “Ergonomics is the scientific study of people at
work.” The CDC also defines the goal of ergonomics to be
reducing stress and eliminating injuries or disorders related to
the type of work one performs.

3. Ergonomics – By the Numbers
•On average, 95% of an office workers' day is spent sitting in front of the
computer.
•Musculoskeletal injuries resulting from poor workplace ergonomics account for
34% of all lost workday injuries and illnesses.
•Carpal tunnel syndrome accounts for 15% of all workplace injuries.
•42% of carpal tunnel cases result in more than 30 days away from work.
•Office ergonomics done right can increase productivity on average by 11%
•On average, an amount of $22,500 in direct costs will be saved for each WMSD
that is prevented.
•Ergonomic related injuries account for $20 Billion worker’s compensation costs
each year.
Stay Safe, Stay Productive – Protect Yourself Against Common Workplace Injuries!

4. Stretching at its BEST!
Chest Stretch Shoulder Shrugs
Bring arms behind body, and either
clasp hands or hold a resistance band
between hands to stretch the chest.
Lift shoulders up near ears, and
squeeze them. Hold 1-2 seconds, and
roll them back while relaxing down.

5. Spinal Twist Upper Back Stretch
Seated with feet flat, tighten abs and twist the
midsection one direction then the other. Keep
a comfort level, back straight, and hips square.
Hold 10-30 seconds on each side.
Stretching at its BEST!
Stretch arms out. Rotate palms to face away
from one another. Cross arms to press palms
together, contract abs, round back, reach
away, and relax head. Hold 10-30 seconds.

6. Neck Stretch Torso Stretch
Stretching at its BEST!
Seated in chair, grab the chair side with the
right hand and pull gently while tilting head
the opposite direction. Hold for 10-30 seconds
and repeat with the opposite side.
Seated, lace fingers and stretch arms up.
Inhale deeply during stretch, and exhale and
open arms on way down. Repeat 8-10 times.

7. • It is a good idea to take some time to stretch once every hour
throughout the day. Stretching can help reduce tension and
can also increase flexibility! For more some extra stretches,
click the following link: Best Stretches for Office Workers
• Also, there is a great app for your smart device called office
yoga. This app is available on both iOS and
Android, and it is designed with office
workers in mind. Check it out!
Stretching at its BEST!

8. Proper
Workstation
Arrangement

9. A Checklist for Success – Can You
Answer Yes?
Yes No
1 Is the workstation adjusted so that your wrist is in a
neutral position, i.e., not bent up or down?
2 If documents are referred to, is there an adequate
document holder?
3 If telephone duties are performed, is a headset, phone
rest, or speakerphone used?
4 Are your most frequently used items within easy reach?
5 Is the top of your monitor parallel to your eyes?
6 Is your monitor screen placed in such a way that light
from windows and overhead lighting does not cause
glare? If not, are glare screens used?

10. A Checklist for Success – Can You
Answer Yes?
Yes No
7 Are you able to operate the pointing device without
extended, long duration, or repetitive reaching?
8 Is your pointing device (e.g. mouse) on the same plane as
the keyboard and in a comfortable position?
9 Is the seat height adjustable so that the entire sole of
your foot rests on the floor or footrest, and the back of
the knee is slightly higher than the seat of the chair?
10 Does your chair have five or more legs?
11 Are the lighting levels in your workspace comfortable?
12 Is your workspace free from excessive heat, cold,
vibration, and noise?
13 Do you take short breaks while key-stroking?

11. Incorrect Ergonomics and
the Potential Consequences

12. Incorrect form can lead to short term
discomfort or long term disorders. The
following information explains the potential
risks of bad form. Know what to avoid and the
early and late warning signs.
Incorrect Ergonomics and
the Potential Consequences

13. Head Discomfort and Eye Strain
There are several things that can lead to head
discomfort and eye strain including:
• A monitor positioned either too low or too
close to the body.
• A glare or reflection on a screen.
• Inadequate or too much lighting.
• Working without resting your eyes.

14. Neck Tension
Neck tension can be related to issues with the neck
and shoulders including:
• Cradling a phone between your head and
shoulders
• Leaning forward to view the screen
• Having documents too low or far to the side
• Having the mouse too high or out of reach
• Having a chair that is too high, low, or away from
the keyboard

15. Lower Back Pain
There are numerous causes of lower back pain
including:
• A chair that doesn’t have the proper lumbar
support or isn’t adjusted properly.
• You are slouching and do not maintaining
good posture.
• You lean forward to look at the screen

16. Lower Body Discomfort
There are numerous items that trigger
discomfort to the hips, legs, knees and feet
including:
• CPU under the desk forcing awkward leg
positions.
• Padding in the seat that is too firm or too
deep.
• Chair that is too low or high.
• Sitting too long without taking a break.

17. Harmful, Long Term Conditions
Long-term ergonomically incorrect positioning can lead to
some very painful musculoskeletal disorders.
• Carpal Tunnel Syndrome: Excessive pressure on the
nerve in the wrist.
• Tendinitis: Inflammation or irritation of the tendon.
• Rotator Cuff Injury: An issue with the shoulder.
• Epicondylitis: An issue with the elbow.
• Trigger Finger: Finger gets stuck in a bent position.
• Muscle Strains
• Lower Back Issues

18. Warning Signs
There are some signs to look for when you are
not ergonomically positioned.
Early signs: Late signs:
• Aches
• Burning muscles
• Fatigue
• Soreness,
• Stiffness
• Pain
• Coldness
• Odd annoying sensation
• Awareness that one hand
feels different than the
other
• Hypersensitivity
• Numbness
• Tingling

19. Conclusion
• Ergonomics is the science of fitting workplace
conditions and job demands to the capabilities of
the working population. This is achieved through
the evaluation and design of workplaces,
environments, job tasks, equipment, and
processes in relationship to human capabilities
and interactions in the workplace.
• Ergonomics in the workplace is crucial for job
efficiency and productivity, workplace health,
reducing the risk of developing repetitive stress
injuries, and keeping company morale high.

20. References (please visit for more information)
• Causes of Discomfort. (n.d.). Retrieved September 25, 2014, from Healthy
Computing: http://healthycomputing.com
• Ergonomics and Musculoskeletal Disorders. (n.d.). Retrieved September 25, 2014,
from Centers for Disease Control & Prevention:
http://www.cdc.gov/niosh/topics/ergonomics/
• Hazelwood, G. (2012, 11 16). 12 Yoga Apps to Become a Better Yogi. Retrieved
September 25, 2014, from Huffington Post:
http://www.huffingtonpost.com/2012/11/14/best-yoga-apps_n_2132795.html
• Safety and Work Topics: Ergonomics. (n.d.). Retrieved September 25, 2014, from
OSHA: https://www.osha.gov/SLTC/ergonomics/index.html
• Waehner, P. (n.d.). Best Stretches for Office Workers. Retrieved September 25,
2014, from About.com Exercise:
http://exercise.about.com/od/flexibilityworkouts/tp/officestretches.htm
• Working and Living Pain-free. (n.d.). Retrieved September 25, 2014, from Working
Well: http://www.working-well.org
• Workplace Ergonomics Reference Guide, 2nd Edition. (n.d.). Retrieved September
25, 2014, from Computer/Electronic Accommodations Program: www.cap.mil