By Stephanie Kusmierski, OTR/L, Ergonomics and Job Analysis Program Manager
Just what is Ergonomics?
Before one can begin to implement proper workstation ergonomics, it is important to understand just what ergonomics means. Ergonomics commonly refers to designing work environments for maximizing safety, quality, and efficiency. Scientific evidence shows that effective ergonomic interventions can lower the physical demands of work tasks, therefore, lowering the incidence and severity of injury they can cause. Ergonomic interventions can also be a useful tool for improving productivity, product quality, and overall business competitiveness.
You may ask what this means for you. As computers have become such a big part of life, both for work and for play, it is important to consider the body mechanics that are affected by computer use. While computer work may seem to be an effortless activity, the continuous use of computers can lead to the development of a repetitive motion disorder.
What are repetitive motion disorders (RMDs)?
Repetitive motion disorders are a family of muscular conditions that result from repeated motions performed in the course of normal work or daily activities. RMDs include but are not limited to the following:
- Carpal Tunnel Syndrome
- Bursitis
- Tendonitis
- Epicondylitis
- Ganglion Cyst
- Tenosynovitis
- Trigger Finger
The above disorders are characterized by pain, tingling, numbness, visible swelling or redness of the affected area, the loss of flexibility and strength, and/or difficulty performing everyday tasks. Over time, RMDs can cause temporary or permanent damage to the soft tissues in the body.
The main risk factors, or conditions, associated with the development of injuries in tasks include:
- Awkward postures such as bending, twisting
- Repetitive motions such as frequent reaching, lifting, carrying
- Forceful exertions such as carrying or lifting heavy loads
- Pressure points/contact stress (internal and external) such as grasping [or contact from] loads, leaning against parts or surfaces that are hard or have sharp edges, bent wrists
- Static postures such as maintaining fixed positions for a long time
- Vibration
Repeated or continual exposure to one or more of these factors initially may lead to fatigue and discomfort. Over time, a repetitive motion disorder may occur if symptoms are not addressed and posture and positioning are not corrected.
What can you do to help prevent injury?
There is no single “correct” posture or arrangement of components that will fit everyone. However, there are basic design goals to consider when setting up a computer workstation or performing computer-related tasks in order to best reduce stress and strain on the muscles, tendons, and skeletal system and reduce your risk of developing an injury.
The following are important considerations when attempting to maintain neutral body postures while working at the computer workstation:
Head is level, forward facing, and balanced. Generally it is in-line with the torso.
Shoulders are relaxed and upper arms hang normally at the side of the body.
Elbows stay in close to the body and are bent about 90 degrees.
Hands, wrists, and forearms are straight, in-line and roughly parallel to the floor.
Rounded edge of table or soft wrist rest.
Hips are slightly higher than knees.
Space between edge of chair and knees with the feet slightly forward.
Feet are fully supported by floor or footrest.
Back is fully supported with appropriate lumbar support when sitting vertical or leaning back slightly.
Thighs and hips are supported by a well-padded seat.
By properly arranging your workstation and its components, you can reduce repetition. Other suggestions to prevent injury include taking short rests and stretch breaks and carefully selecting wrist rests, chairs, desk surfaces, and other ergonomic products. |
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