ENVIRONMENT HEALTH & SAFETY
Creating a
Healthy Workplace
Design & Construction
ISO TEAM
ERGO = “work
work”
work
NOMICS = “rules
rules”
rules or “laws
laws”
laws
Ergonomics literally means “the
the
laws of work”
work
OSHA defines ergonomics as the science of
“designing the job to fit the worker,
instead of forcing the worker to fit the
job.”
job. ”
Ideally, good ergonomic
conditions:
- Make the job safer by preventing
injury and illness
- Make the job easier by adjusting the
job to the worker
- Make the job more pleasant by reducing
physical and mental stress
- Save money
Two Categories of Ergonomic
Factors to be considered
- Environmental conditions – your
physical surroundings
- Physical stressors – how your body
reacts to work practices
Environmental factors may
affect:
- Hearing
- Vision
- Dim lighting or glares from
windows
- General comfort and health
- Hard seats or cramped spaces
Causes of these problems
are:
- Excessive noise
- Improper lighting
- Temperature extremes
- Sick Building Syndrome
- Leaning forward at your desk
- Typing with wrists at an odd angle
- Raising shoulders while typing
- Reaching to use mouse
- Twisting neck to look at monitor or
phone
Typing with too much force or
pounding’
pounding the keys
“pounding
Stamping
Lifting heavy boxes of paper or
carrying office equipment
Using improper grip
There are simple ways to
help yourself!
Avoid leaning forward at your desk
- Maintain natural “s
s” curve of your spine
- Support lower back
- Keep feet supported on floor or use a foot
rest
The elbows should be at a comfortable
angle while "hanging" at the sides
from the shoulders.
The shoulders should remain relaxed
in a lowered position while typing.
Avoid typing with wrists at an odd
angles
- keep them in the neutral position,
not bent up or down,
down, or side-
side-to-
to-side
Keyboard positioned
at elbow height and
flat
- Avoid contact
stress while
typing
- Use proper
posture and
keying
technique
Your arms should
float over the
keyboard as if
playing the piano
The keyboard should be slightly lower
than normal desk height.
- If it is not low enough, try
raising your chair height. Prevent
your legs from dangling by using a
footrest.
Keep "home row" of keys at elbow
level.
Adjust your chair!
Position the monitor
directly in front of you
Adjust the seat
and about an arm’s
height so upper
length away. The top
arms hang
row of characters on the
vertically, close to
screen should be no
the body, elbows
higher than seated eye
bent about 90
height
degrees,
shoulders relaxed
Use a document holder and wrists
close to the monitor straight
Adjust the back rest
Mouse should be next to the to provide firm
keyboard, both at a height support to the small
equivalent to your seated elbow of the back
height
Knees comfortably bent with feet The seat pan
resting on the floor. If the chair is supports the thighs
raised so the keyboard height but does not contact
equals elbow height, use a foot rest the back of the
to encourage sitting fully back on knees
the chair
Do not pound the keys. Use a light
touch.
touch.
Use two hands to perform double key
operations like Ctrl-
Ctrl-C or Alt-
Alt-F
instead of twisting one hand to do
it.
Position frequently
used equipment so
that you don’t
don t
have to reach for it.
Place monitor in front of you, not
off at an angle.
Take lots of breaks to
stretch and relax.
Hold mouse lightly.
Keep your hands and
arms warm.
warm.
Pay attention to the signals your body
provides you.
- If your neck hurts at work, examine
your body position to try to figure
out what might be causing the
soreness.
- Are you holding your neck at an
awkward angle while you type or talk
on the phone?
If you are experiencing symptoms of CTDs…
CTDs
- Tingling or numbness in the hands or
fingers
- Pain in fingers, hands wrists, or even
shooting up into the arms or forearms
- Loss of strength or coordination in the
hands
- Numbness or discomfort in the hands
that wakes you up at night....
Many office-
office-related headaches are
caused by eyestrain.
eyestrain.
- Dry eyes
- Monitor glare
- Tired/strained eye muscles
Position monitor at a comfortable
distance (18”
(18 TO 24”)
24 )
Avoid glare
Adjust VDT (Visual Display Terminal)
brightness and contrast
Keep screen clear of dust
Look up and away every few minutes or
so!
What’s the 20-20-20 rule?
If you find yourself gazing at screens all day, your eye doctor may have
mentioned this rule to you. Basically, every 20 minutes spent using a
screen, you should try to look away at something that is 20 feet away from
you for a total of 20 seconds.
Why 20 seconds?
It takes about 20 seconds for your eyes to completely relax.
The opposite of awkward posture
Standing neutral posture Seated neutral posture
Bending at the waist puts stress on your back.
Squat when shelving books on low shelves
Keep your back straight
1. Adjust the chair to fit you
2. Assure you have adequate foot support
3. Use your keyboard and mouse at the same
level and avoid reaching
4. Position your monitors to avoid neck pain
5. Your monitor should sit directly in front of
you. The center of the monitor should be in
line with your body.
