Office ergonomics involves adjusting workstations to fit individual workers in order to prevent injury. The document discusses environmental and physical ergonomic factors, such as lighting, noise, repetition, awkward postures, and force. It emphasizes taking breaks, maintaining neutral postures, and seeing a doctor if symptoms of cumulative trauma disorders like carpal tunnel syndrome appear. Simple adjustments of chairs, keyboards and monitors can help reduce strain and prevent pain.

1. Office ErgonomicsOffice Ergonomics
Adjusting Your Workstation
to Fit Your Body

2. What is Ergonomics?What is Ergonomics?
 EERGO=“work”
 NNOMICS=
“rules” or “laws”
 Ergonomics literally
means “the laws of work”

3. What is Ergonomics?What is Ergonomics?
 OSHA defines ergonomics as
the science of “designing the
job to fit the worker, instead of
forcing the worker to fit the
job.”

4. What is Ergonomics?What is Ergonomics?
 Ideally, ergonomics:Ideally, ergonomics:
– Makes the job safer by preventing injury
and illness
– Makes the job easier by adjusting the
job to the worker
– Makes the job more pleasant by
reducing physical and mental stress
– Saves money $$$

5. Ergonomic FactorsErgonomic Factors
 Two Categories of Ergonomic
Factors
1.Environmental
2.Physical

6. Environmental FactorsEnvironmental Factors
 Environmental factors may affect:Environmental factors may affect:
– Hearing
– Vision
– General comfort and health

7. Environmental FactorsEnvironmental Factors
 Some examples of ergonomicSome examples of ergonomic
environmental problems are:environmental problems are:
– Sick Building Syndrome
– Excessive noise
– Improper lighting
– Temperature extremes

8. Environmental FactorsEnvironmental Factors
What are some of theWhat are some of the
environmental factors thatenvironmental factors that
might effect your work area?might effect your work area?

9. Physical StressorsPhysical Stressors
 Physical stressors place pressure orPhysical stressors place pressure or
stress on parts of the body:stress on parts of the body:
– Joints, muscles, nerves, tendons, bonesJoints, muscles, nerves, tendons, bones
 Sometimes these injuries areSometimes these injuries are
referred to as “Cumulative Traumareferred to as “Cumulative Trauma
Disorders” (CTDs) orDisorders” (CTDs) or
“Repetitive Strain Injuries” (RSIs)“Repetitive Strain Injuries” (RSIs)

10. Cumulative TraumaCumulative Trauma
Disorders (CTDs)Disorders (CTDs)
 CCumulative = occurring gradually over aumulative = occurring gradually over a
period of weeks, months, or yearsperiod of weeks, months, or years
 TTrauma = bodily injury to nerves,rauma = bodily injury to nerves,
tissues, tendons, or jointstissues, tendons, or joints
 DDisorders = physical ailments orisorders = physical ailments or
abnormal conditionsabnormal conditions

11. Cumulative TraumaCumulative Trauma
DisordersDisorders
 Examples of Cumulative TraumaExamples of Cumulative Trauma
Disorders include:Disorders include:
 Carpal Tunnel SyndromeCarpal Tunnel Syndrome
 EpicondylitisEpicondylitis
 TenosynovitisTenosynovitis
 BursitisBursitis

12. Risk FactorsRisk Factors
 The main risk factors for office-relatedThe main risk factors for office-related
CTDs are:CTDs are:
 RepetitionRepetition
 Awkward positions or postureAwkward positions or posture
 Excessive pressure or forceExcessive pressure or force
 Another risk factor for CTDs would be:Another risk factor for CTDs would be:
 VibrationVibration

13. Risk Factors: RepetitionRisk Factors: Repetition
 The majority of CTDs are caused byThe majority of CTDs are caused by
repetitive motions that would not resultrepetitive motions that would not result
in injury if only performed once.in injury if only performed once.
 Thousands of keystrokes typingThousands of keystrokes typing
 Hours of filing, day after dayHours of filing, day after day
 Stamping dozens of papersStamping dozens of papers
 Frequent liftingFrequent lifting
 Repeated motions with computer mouseRepeated motions with computer mouse

14. Risk Factors:Risk Factors:
Awkward PositionsAwkward Positions
Leaning forward at your deskLeaning forward at your desk
Typing with wrists at an odd angleTyping with wrists at an odd angle
Raising shoulders while typingRaising shoulders while typing
Reaching to use mouseReaching to use mouse
Twisting neck to look at monitor orTwisting neck to look at monitor or
phonephone
Lifting objects from below waist orLifting objects from below waist or
above shouldersabove shoulders

15. Risk Factors: ExcessiveRisk Factors: Excessive
ForceForce
 Typing with too much force orTyping with too much force or
“pounding” the keys“pounding” the keys
 StampingStamping
 Lifting heavy boxes of paper orLifting heavy boxes of paper or
carrying office equipmentcarrying office equipment
 Using improper gripUsing improper grip

16. But the good news is....But the good news is....
There are simple ways to helpThere are simple ways to help
yourself!yourself!

17. Prevention StrategiesPrevention Strategies
 The elbows should be at aThe elbows should be at a
comfortable angle while "hanging"comfortable angle while "hanging"
at the sides from the shoulders.at the sides from the shoulders.
The shoulders should remainThe shoulders should remain
relaxed in a lowered position whilerelaxed in a lowered position while
typing.typing.

18. Prevention StrategiesPrevention Strategies
 Avoid leaning forward at your deskAvoid leaning forward at your desk
– Maintain natural “s” curve of yourMaintain natural “s” curve of your
spinespine
– Support lower backSupport lower back
– Keep feet supported on floor or use aKeep feet supported on floor or use a
foot restfoot rest

19. Prevention StrategiesPrevention Strategies
 Avoid typing with wrists at an oddAvoid typing with wrists at an odd
angles…angles…
– keep them in the neutral position, notkeep them in the neutral position, not
bent up or down, or side-to-sidebent up or down, or side-to-side

20. Prevention StrategiesPrevention Strategies
 The keyboard should be slightlyThe keyboard should be slightly
lower than normal desk height.lower than normal desk height.
 If it is not low enough, try raising your chairIf it is not low enough, try raising your chair
height. Prevent your legs from dangling byheight. Prevent your legs from dangling by
using a footrest.using a footrest.
 Keep "home row" of keys at elbowKeep "home row" of keys at elbow
level.level.
 Adjust your chair!Adjust your chair!

21. Prevention StrategiesPrevention Strategies
 Do not pound the keys. Use a lightDo not pound the keys. Use a light
touch.touch.
 Use two hands to perform double keyUse two hands to perform double key
operations like Ctrl-C or Alt-F instead ofoperations like Ctrl-C or Alt-F instead of
twisting one hand to do it.twisting one hand to do it.
 Position frequently used equipment soPosition frequently used equipment so
that you don’t have to reach for it.that you don’t have to reach for it.

22. Prevention StrategiesPrevention Strategies
 Place monitor in front of you, notPlace monitor in front of you, not
off at an angle.off at an angle.
 Take lots of breaks to stretch andTake lots of breaks to stretch and
relax.relax.
 Hold the mouse lightly.Hold the mouse lightly.
 Keep your hands and arms warm.Keep your hands and arms warm.

23. Prevention StrategiesPrevention Strategies
 Pay attention to the signals your bodyPay attention to the signals your body
provides you.provides you.
If your neck hurts at work, examine yourIf your neck hurts at work, examine your
body position to try to figure out what mightbody position to try to figure out what might
be causing the soreness. Are you holdingbe causing the soreness. Are you holding
your neck at an awkward angle while youyour neck at an awkward angle while you
type or talk on the phone?type or talk on the phone?

24. Prevention StrategiesPrevention Strategies
 If you are experiencing symptoms ofIf you are experiencing symptoms of
CTDs…CTDs…
– Tingling or numbness in the hands or fingersTingling or numbness in the hands or fingers
– Pain in fingers, hands wrists, or even shootingPain in fingers, hands wrists, or even shooting
up into the arms or forearmsup into the arms or forearms
– Loss of strength or coordination in the handsLoss of strength or coordination in the hands
– Numbness or discomfort in the hands thatNumbness or discomfort in the hands that
wakes you up at night....wakes you up at night....
SEE A DOCTOR!SEE A DOCTOR!

25. But What AboutBut What About
Headaches?Headaches?
 Many office-related headaches areMany office-related headaches are
caused by eyestrain.caused by eyestrain.
– Dry eyesDry eyes
– Monitor glareMonitor glare
– Tired/strained eye musclesTired/strained eye muscles

26. EyestrainEyestrain
 Position monitor at a comfortablePosition monitor at a comfortable
distancedistance
 Avoid glareAvoid glare
 Adjust VDT brightness and contrastAdjust VDT brightness and contrast
 Keep screen clear of dustKeep screen clear of dust
 Look up and away every few minutes orLook up and away every few minutes or
so!so!

27. Ergonomic ProductsErgonomic Products
 There are a variety of ergonomicThere are a variety of ergonomic
products available on the market,products available on the market,
including:including:
– KeyboardsKeyboards
– Wrist restsWrist rests
– Mouse padsMouse pads
– ChairsChairs
– Adjustable desksAdjustable desks
– Glare screensGlare screens

28. Additional Information...Additional Information...
 OSU EHS’s Internet Web Site forOSU EHS’s Internet Web Site for
Ergonomics:Ergonomics:
http://ehs.okstate.edu/ergonomics.htmhttp://ehs.okstate.edu/ergonomics.htm