Tips for Office Ergonomics PDF

TIPS FOR OFFICE ERGONOMICS Assoc. Prof. Dr. Norashikin Mahmud Department of Psychology School of Human Resource Development and Psychology Faculty of Social Sciences and Humanities What is Ergonomics...

TIPS FOR OFFICE ERGONOMICS Assoc. Prof. Dr. Norashikin Mahmud Department of Psychology School of Human Resource Development and Psychology Faculty of Social Sciences and Humanities What is Ergonomics The fit between a person and Ergonomics is fitting the work what they do, the objects they to the worker use and the environments in which they work. 3 4  What happen if do not practice office ergonomics? Employees can suffer a pain, tingling or range of health numbness in the pain or hands, fingers or discomfort in the muscle cramps or problems with complaints and shoulders, neck tightness vision wrists workplace injuries, or back swollen or stiff such as: joints 5 What is musculoskeletal disorder? A musculoskeletal disorder is discomfort that accumulates over time in the muscles, ligaments, tendons, joints or nerves which could include strain, sprain, or inflammation. Musculoskeletal disorders can be controlled through ergonomics 6 7  Reduce Injury Improves Productivi Benefits of Improves Work ty Ergonomics Quality Improves Safety Culture 8 Office ergonomics awareness and prevalence of musculoskeletal symptoms among office workers in the Universiti Teknologi Malaysia: A Cross-Sectional Study (n=419) 42.2% 42.2% 51.6% 51.6% The overall mean knowledge score for office ergonomics was 7.9 ± 4.0 out of a 25.1% total of 28 which indicated very low 9.1% 9.1% UBP & LBP awareness with respect to office 42.2% ergonomics. 17.3% 17.3% 16.7% 16.7% N Mahmud, DT Kenny, R Heard. (2011). Office ergonomics awareness and prevalence of musculoskeletal symptoms among office workers in the Universiti Teknologi Malaysia: A Cross-Sectional Study. Malaysian Journal of Medicine and Health Sciences, 1, 8-29. 12-month prevalence of Musculoskeletal Disorders 9 Ergonomic risk factors common in the office Awkward Posture Sustained Posture Musculoskeletal Discomfort Disorders Repetition Contact Stress 10 Awkward Posture Awkward posture is a body position that deviates from neutral posture. * NP = is a posture in which stress on parts of the body is avoided. 11 Repetition Repeating the same motions over and over places stress on the muscles and joints Repeated motion Thousands of Hours of filing, with computer keystrokes typing day after day mouse 13 Contact Stress Contact stress is pressure on the body by a hard edge/surface. This can reduce circulation and obstruct nerve signals, leading to swelling, tingling or discomfort. Hard desk edge Front edge of against forearm seat against calf 14 Tips for Office Ergonomics Sitting position Setting up the monitor Keyboard and Mouse Work/rest Schedules 15 # 1 Sitting position 16 17 Ergonomic office chair 18 Example of Foot Rest 19 # 2 How to set up your monitor 20 Which one is your monitor set? Single PC monitor Single Mac monitor Dual PC monitors Laptop only Monitor and Laptop 21 Position of Monitor Dual Single monitors monitor Position (50/50 or 40/60) The laptop should be used as a secondary monitor, so raise it to the height of the freestanding Dual monitor and use a keyboard monitors Monitor and Laptop and mouse freestanding on Position Position the desk/keyboard tray. (70/30) 22 Single Mac Monitor These monitors are not able to be lowered, so to accommodate, you may have to raise yourself to make the monitor lower 23 Laptop Only Position To maintain hands to keyboard and mouse Use peripheral keyboard and mouse To maintain eyes to monitor/screen: Raise laptop screen 24 Laptop only Head up, but arms up Arms down, but head Head up and arms causing shoulder pain down causing neck lower, now resting and overreach and upper back on table cutting tension circulation off to hands No Ideal position for long term use of laptop. If at all possible, limit duration of use to 1 hour or less. 25 Common monitor positioning mistakes Avoid placing Avoid placing laptop monitors in front in front of of windows freestanding monitor 26 # 3 Keyboard and mouse Keyboard and mouse should be located on the same level and elbows should be 90 degrees Armrests allow relaxed shoulders and the keyboard and mouse are close to the user 27 Keeping it Neutral Do: Keep wrists flat Don’t: Angle wrists back 28 Do I need a wrist rest? Wrist resting and putting Wrist free. Meaty part of the hand pressure on the nerve resting with no pressure on the nerve. This is a PALM SUPPORT Studies have shown an increase in pressures within the carpal canal when keyboarding with anchored wrists. There should be no pressure on the wrists, ever, including watchbands, hair ties, or rubber bands. If you learned to type with anchored wrists, then use of a palm support may reduce your risk 29  # 4 Work/Rest Schedule Sedentary Work/Sedentary Lifestyles Sedentary work is having work involving mostly sitting or standing with walking for no more than 10 minutes at a time. Sedentary Lifestyles : A lifestyle with a lot of sitting and lying down, with very little to no exercise. 30  Work at Computer/ other device (7 hours) Doing Eat homework/ Breakfast/ house lunch/ chores Dinner (2 hours) 15 Hours (2 hours) Lets Us Count the Total Inactive Number of Hours lifestyles Sitting in One Day Watch Driving to TV/Playing work/home Games/ /Bus/ Read Trains (3 hours) (1 hours) 31 31 32 How does an inactive lifestyle affect your body? High Blood Pressure Increase Risk of Chest Pain & heart attack at younger age Risk of getting Diabetes mellitus at early age Increased risk of cancer Depression Inflammation (Aches & pain in the body) Dysfunction of Immune System Weak Bones and increased risk of fractures Physical Disability 33 34 Get up from your chair and move around at least once an hour. Stand when you are talking Do stretching exercise on the phone * Set a reminder using your calendar or phone Try taking brief breaks Take the stairs instead of away from your desk to get Use your break or part of the elevator some water or talk with a your lunch hour to walk colleague at their desk around the building rather than sending an email Consider getting a standing desk, a treadmill Have walking or standing meetings with co-workers desk, or a fitness ball seat What you can do (which promotes "active instead of sitting in a conference room sitting," in which you at work engage your core). 35 36 How to Prevent Eye Strain 20-20-20 rule 37 What you can do at home Keep moving while you watch TV. Work out at home with Housework, gardening, * Lift hand weights, do a workout video (on and yard work are all some gentle yoga your TV or on the physical work stretches, or pedal an internet) exercise bike. Go for a walk in your Use commercial breaks neighborhood as a chance to move Stand up when talking around on the phone * Run * Breaking up any kind Try a Fitness Tracker of screen time Develop Active Hobbies 38 Your Body is an Amanah Live Healthily! 39