3/13/2022

Computer Workstation Ergonomics

UCC103: PRINCIPLES OF COMPUTING

Overview

What is Ergonomics

The Science behind ergonomics

Ergonomics in other fields

Goals of Ergonomics

Ergonomics Risk factors

Musculo-Skeletal Disorders

Exercises for the office
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What is ergonomics?

An applied science concerned
with designing and arranging
things people use so that the
people and things interact
most efficiently and safely —
also called biotechnology,
human engineering, human
factors
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What is ergonomics?

Study of how people physically interact with
their work – fitting the job, the equipment
and the work environment to the worker

“The Goal of ergonomics is to ‘fit the job to

the person,’ rather than making the person
fit the job.” Ergotech

“If it hurts when you are doing something,

don’t do it.” Bill Black 4

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Evolution of Ergonomics

Dates back to Ramazzini 1700’s

Gained significance during WWII for airplane cockpit

layout

Progressed slowly until the 80’s and 90’s with the

advent of the computer and more efficient workplace
design

Now, guidelines are in place and greater use of

technology 5

The Science Behind Ergonomics

Ergonomics is a science focused on designing

a job for the individual.

In order to ensure that individuals have a job

tailored to them a basic understanding in
physiology, anatomy, and psychology is
necessary

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Physiology

Work Physiology

Making sure that individuals are not taking
part in tasks that exceed the energy
requirements of the body.

Involved in setting standards for
acceptable physical work rate and load.

Looks into the nutritional aspect of the
individuals

Environmental Physiology

Deals with the impact of physical working
conditions and sets optimum requirements

Thermal

Noise

Vibration

Lighting 7

Anatomy

Anatomy’s role deals with
making sure that the best
possible physical fit
between people and the
devices they use exist.

Things taken into consideration:

Variation of human body sizes

Operation of the muscles and limbs

Working postures

Forces used during work and time
workers are expected to exert them
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Psychology

Deals with human information
processing and decision-making
capabilities or the cognitive “fit”
between people and their work.

Topics involved include:

Sensory processes

Perception

Long-term memory

Short-term memory

Decision making
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Back Safety & Ergonomics

isn’t just a work thing!

The big picture…

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Ergonomics isn’t just a work thing!

think “physics & leverage” working around
home…

Washing dishes, pots & pans

Carrying and loading
groceries

Picking up and carrying kids

Walking the dog

Yard work

Raking, shoveling, sweeping

Lawn mowing, dirt collection

Wheel barrels
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Ergonomics isn’t just a work

thing!
think of driving your car…

Elbow resting on door, center console

Wrist over steering wheel

Buttock and back pain
• Posture
• Nerve and tissue compression

Position of legs while driving
• Muscle strain: hamstring tightness
• Decreased circulation

Upper neck/back tension and pain
• Muscle strain: upper trapezius
• Stress reactions, trigger points

Eye strain
• Glare
• Dehydration 12

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Ergonomics isn’t just a work thing!

think of sleeping in your bed…

For long periods of time: static and awkward positions,

decreased circulation, increased compression!

Neck posture

Shoulder and arm posture

Wrist posture

Knee and hip posture

Back posture

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Ergonomics…
there is no magic solution…
we are all unique in certain ways

Age

Gender

Anthropometrics – Body Size & Shape

Equipment accommodates 5th% female to 95th% male

Skill Level

General Health and Condition

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Goals of Ergonomics
Reduce work-related musculoskeletal disorders developed by
workers when their jobs involve...

Awkward postures
Repetition

Static positions
Contact stress

Reaching
Vibration

Bending & Lifting
Repetition

Force

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What are MusculoSkeletal Disorders?

MSDs are injuries and illnesses that affect

muscles, nerves, tendons, ligaments, joints or
spinal discs.

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Job Risk Factors

Working in awkward postures / positions

Prolonged sitting and standing

Bending, reaching, stretching

Driving for extended periods of time

Heavy lifting

Awkward lifting

Lifting in combination with twisting

Pushing, pulling, carrying

Accidents, slips, trips, falls

Vibration
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What Are the Signs and

Symptoms of MSDs?
You may feel pain
or swelling in:

Hands, Wrists, or
Forearms

Fingers

Elbows

Shoulders

Neck

Back
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What Will the Pain Be Like?

Tightness
Stiffness
Discomfort
Soreness Tightness

Burning
Tingling
Coldness
Numbness

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Are There Any

Outward Signs?
• Swollen or
inflamed joints
• Vigorous shaking of
hands and wrists
• Massaging of hands,
wrists, or arms
• Cradling of arms
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What Are Some of the

Most Common MSDs?
Carpal Tunnel Syndrome
Tendinitis
Tenosynovitis
Thoracic Outlet Syndrome

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What Should You Do if You

Experience Symptoms?
• Report MSD symptoms
immediately
• Seek medical treatment
• Cooperate in reducing
risk factors on the job

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Adaptation vs. Injury

the fork in the road…

Adapt
Injury

Soft tissue remodels
Soft tissue breaks
down

More strength
Less strength

More stability
Less stability

More endurance
Less tolerance for use

Discomfort decreases
Discomfort increases
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Computer Workstation:
Head and Shoulders

Head vertical and
facing forward

Tilted head puts stress
on neck and shoulders

Minimize head rotation

Shoulders relaxed

Arms tucked close
to body

No extended reaching

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Computer Workstation:
Elbows and Wrists
• Elbows relaxed and
close to the body
• Elbows not extended
forward or backward
• Wrists in a straight
line with lower arms
• Hands not flexed up
or down, or bent
inward or outward

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Computer Workstation:
Legs and Feet
• Knees bent about
90 degrees
• Thighs parallel
to floor
• Chair at a
comfortable height
• Obstructions
removed
• Feet flat on the floor
or on a footrest
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Chair Adjustments:
Seat Surface
• Comfortable
• Slightly wider than
hips/thighs
• Proper length
• Adjustable height
• Adjustable tilt

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Chair Adjustments:
Back and Arms
• Backrest with adjustable
angle and lumbar
support
• Armrest broad
and cushioned to
support shoulders,
elbows, and wrists
• Armrests independently
adjustable in height
Image Credit: Ergogenesis, LLC and side to side

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Focus on Your Posture

Elbows at sides,
forearms parallel to floor

Wrists in neutral position

Good back support

Feet flat on floor

Head and neck facing
forward and straight

Relax shoulders
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Computer Monitor
• Directly in front of you
• Arm’s length away
• Proper height so head is level
• Documents placed close to monitor

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Additional Setup Steps

• Eliminate any reflection on your monitor.

• Position any additional equipment in
accessible places.
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Guidelines: Vertical Monitor Location

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Neutral Keyboard Position

• Elbows close to body and
bent about 90 degrees
• Wrists flat and in line
with forearms
• Hands not angled up/down
or turned in/out
• No wrist rest when typing

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Using a Mouse

• Control mouse movement

from the elbow
• Keep wrist straight
in neutral position
• Position the
mouse properly
• Switch mouse to
other side if you
feel stress
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Using a Laptop

Occasional users

Sacrifice neck posture rather than wrist posture

Sit back in a comfortable chair and adjust laptop

Full-time users

Position screen like workstation monitor

Use separate keyboard and mouse

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Break Time

Minibreak:

Relax your hands

Rest break:

Do a different task

Eye break:

Look away and blink

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Office of Horrors

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Ideal Office

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Laptops
a few words…

Risk Factors Risk Reduction Measures

• External keyboards
Harder on eyes and neck • Docking stations
• Smaller screens • Practice good posture on road
• Lower quality displays
• Lower viewing angle

Harder on wrists on arms

• Narrow keyboard
• Awkward postures

Harder on back
• Carrying can strain back

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Exercises for the office

One of the biggest injury risk factors is static posture.

Try to spend at least 5 minutes every hour away from your computer.

Remember to ONLY stretch to the point of mild tension.

Try to incorporate the stretches into your daily routine.

This slide provides some illustrations of simple active stretches to perform at the
office.

Hand Exercises

Tightly clench your hand into a fist and release, fanning out the fingers. Repeat 3
times

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Back and Shoulder Exercises

Stand up straight, place your right hand on

your left shoulder and move your head back
gently. Do the same thing for the right
shoulder

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Head and Neck Exercises

Move head sideways from left to right and

back to left

Move head backwards and then forward

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Computer and Desk Stretches

Sitting at a computer for long periods often cause neck and

shoulder stiffness and occasionally lower back pain. Do these
stretches every hour or so throughout the day or whenever you
feel still. Also be sure to get up and walk around the office
whenever you think of it. You’ll feel better.

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Computer and Desk Stretches

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Computer and Desk Stretches

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