ERGONOMICS at WSU-TC

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ERGONOMICS at WSU-TC
Completion of this unit fulfills required WSU-TC
safety training for Ergonomics Lifting Slips,
trips and falls
Lezlie Couch EHS- WSU-TC
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What is Ergonomics?
Ergonomics is the scientific study of human work.
Ergonomic principals adapt work to a
specific person by designing tasks tools or
equipment to fit the individual to prevent
injuries to the musculoskeletal system.
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What are the benefits of ergonomics?

• Reduction of work-related injuries
• Increased worker productivity
• Increased work quality
• Reduced absenteeism
• Increased morale
• Ergonomics provides a win-win situation..on and
  off the job

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What are the risks of ignoring ergonomic
principles?

• An MSD is an illness or injury that affects one
  or more parts of the musculoskeletal system
• Bones
• Muscles
• Tendons
• Ligaments
• Cartilage
• Nerves
• Blood vessels
• Other common terms for MSDsare
• Cumulative trauma disorder (CTDs)
• Repetitive strain injures (RSIs)
• Repetitive motion injuries (RMIs)
• When not diagnosed and treated these can cause
  inconvenience permanent pain and disability.

MSD MusculoSkeletal Disorders
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SYMPTOMS of MSDs
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What are MSDS?

• MSDs are injuries caused by sustained exposure
  to stressors or repetitive motion.
• They may affect muscles, tendons, ligaments,
  bones, circulation, or nerves.
• Some well-known MSDs are
• Carpel tunnel syndrome
• Guyners syndrome
• Trigger finger
• Tennis elbow

CONTINUE
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CARPAL TUNNEL SYNDROMEOne of the best known MSDs

• The median nerve does not work properly due to
  pressure on the nerve as it runs through an
  opening called the carpel tunnel

• Numbness is usually first symptom.

Pain tingling, can go up the arm to the
shoulder and neck, causing waking to pain in
middle of night
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GUYONS CANAL SYNDROME Similar to carpel tunnel
Guyons affects the ulnar nerve as it passes
through the Guyon canal in the wrist this is
similar to carpal tunnel, but involves a
different nerve. Unlike carpel tunnel,
Guyons affects the little and ring fingers.
Can be in conjunction with carpal tunnel
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TRIGGER FINGER

• Trigger finger affects the ability of tendons to
  slip back and forth. The tendon and/or ligament
  thicken and a nodule forms
• This can be caused by rheumatoid arthritis,
  lacerations of tendon, gripping power tools, long
  hours of grasping steering wheel, or birth
  defects
• Symptoms are pain and
• a funny clicking sensation

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TENNIS ELBOW

• Overuse or misuse of the forearm muscles can
  cause tendonitis, or a painful inflammation of
  the tendons connecting these muscles to bone.
• This condition is brought
• on or aggravated by poor leverage
• causing an uneven distribution
• of force on a few muscles.
• This may be when working,
• or during certain leisure activities,
• such as sports and gardening.
• Symptom are severe pain.

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ARE MSDS PREVENTABLE?

• They are preventable and reversible
• .. if identified early.
• The treatment depends on the stage of MSD.
• If the condition cannot be reversed, treatment
  can turn into a pain management situation.
• The individual plays a large role in preventing
  MSDs.

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Am I at risk for a MSD?
Do you perform frequent repetitive
motions? bend at the waist or twist when lifting
objects? lift push or pull objects throughout
the day? sometimes use the wrong tool for the
job? grasp tools with your fingers? forget to
take breaks while working? feel like you are
under stress? have to stretch to reach your
work? forget to adjust your work area to fit
your task? The more you answered yes, the
greater your risk.
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RISK FACTORS which can lead to MSDs (Stressors)

• Awkward posture
• Static loading or sustained exertion
• Contact stress
• Force
• Vibration
• Repetition of same motion for several hours/day
• Length of tasks without breaks
• Insufficient rest time
• Psychosocial stress

• These STRESSORS can be influenced by
• Organizational or administrative precautions
• Environmental conditions
• Individual work routine and habits

Most MSDs are the result of combined risk factors
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Reducing RISK FACTORS for MSDs

• The purpose of ergonomic training is to help you
  reduce or eliminate the stresses that can lead to
  MSDs
• Your body is designed to do work. When it works
  in positions or postures in which it is designed
  to deal with physical stress, there is no
  problem, but when it is forced to perform under
  unnatural situations or for abnormal periods of
  time, injuries can occur.
• Almost all of the ergonomic stresses at work can
  be decreased by using the right equipment in the
  right position so that the body can perform in
  the right posture.

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Review your Work Area

• You spend most of your day in your work area.
• You dont want your work area to contribute to
  ergonomic problems
• Ergonomic Rule 1

Work Comfortably!
If most of your work is done in an office continue
If most of your work is done outside of an office
continue
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Office Ergonomics- The right equipment, the right
place Use a good CHAIR
Backrest is provides good lower back support
Arms adjustable
Front edge of seat pan curves down
Seat pan adjustable horizontally and tilts
Height adjustable
On rollers
Five feet for base-most stable
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Office Ergonomics- The right equipment, the right
place MONITOR HEIGHT

• The position of your head and neck is very
  important
• Place computer monitors
• directly in front of you
• The right height is person
• dependent- usually the top
• of the screen at eye level
• (or slightly below for those who
• wear bifocals)
• The screen should be at least an arms length away
• (If you cant see at that distance, get
  special computer glasses)

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Office Ergonomics- The right equipment, the right
place KEYBOARD STYLES
A variety of styles are available. Choose one
that is comfortable for you.
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Office Ergonomics- The right equipment, the right
place KEYBOARD HOLDER

• Keyboard holders should
• Tilt
• Provide wrist rests (rest palms not wrist)
• Provide space for a mouse

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Office Ergonomics- The right equipment, the right
place MOUSE HOLDERS

• Mouse trays or mouse holders can bring a mouse to
  a better position

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Office Ergonomics- The right equipment, the right
place MOUSE STYLES
Choose a style comfortable for your hand and
fingers
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Office Ergonomics- The right equipment, the right
place WORK PLACEMENT

• Position equipment so that your body is in a
  comfortable and natural position most of the time
  while you are working.
• Dont place things so you have to reach, twist or
  bend continually
• Place work at monitor height or place in path of
  monitor
• Listen to your body. If you cannot focus or often
  feel tired or uncomfortable, you are probably not
  working in a good position.
• See what you can do to make your work more
  comfortable for you.

Disclaimer Wait a minute! Though this position
may look comfortable, it is NOT a comfortable
position to work in. Imagine how your back would
feel after typing a few pages in this
position! Do not equate comfortable leisure
positions with comfortable work positions!
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Office Ergonomics- The right equipment, the right
place Everyone needs a relaxed, neutral position

• DO WHATS COMFORTABLE FOR YOUR BODY!

Monitor at or below eye level
Wrists straight
Back supported
Forearms supported
Forearms and thighs parallel to the floor
Feet flat on the floor
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Office Ergonomics- The right equipment, the right
place MOUSE POSITION

• NO!

• Mouse should be close to the keyboard and the
  same height or slightly higher
• Locate the mouse to avoid reaching

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Office Ergonomics- The right equipment, the right
place Phone PLACEMENT

• Should be different for right and left handers
• You should not have to twist and reach across
  your body
• every time you answer the phone.

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Office Ergonomics- The right equipment, the right
place Document PLACEMENT

• Place documents so that you dont need to bend
  your head to read while you keyboard
• Consider getting a document holder

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Ergonomic STRESSORSEnvironmental conditions

• Environmental conditions can influence ergonomic
  stress.

• Lighting
• Noise
• Temperature
• .even at a computer station!

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LIGHTING MONITOR GLARE
Ergonomic STRESSORS

• Lighting should be indirect and adequate
• Not too much light,
• or it may cause a glare,
• headaches and eye
• fatigue
• If there is a glare on your eyes as you work, use
  glare screens on computers, or adjustable blinds
  at windows

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Office Ergonomics- The right equipment, the right
place GLARE SCREENS
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COMPUTER VISION SYNDROME can be prevented

• Accommodate your eyes
• Use computer eyewear when appropriate
• Placement of reference material
• and monitor distance should be
• comfortable for your eyes

• Prevent constant glare
• Keep monitor clean
• Use
• indirect lighting
• non-reflective walls and furniture
• anti-glare screens

• Exercise your eyes
• Periodically focus on object 20 feet away
• Blink eyes rapidly if they feel dry

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Noise can be a STRESSOR
Ergonomic STRESSORS

• If your office is near a noise source, close your
  door, or wear ear plugs
• Besides causing ear damage, constant noise can
  create extra muscle tension in the body causing
  fatigue and making it easier for ergonomic
  injuries to occur.

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Temperature
Ergonomic STRESSORS

• People are more prone to ergonomic injuries in
  cold environments. Muscles and other tissues are
  more tense, because of decreased circulation.
• Dress appropriately
• Do some warm up exercises, such as stretching
  your hands, to loosen your finger muscles before
  keyboarding.

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FORCE can be a stressor
Ergonomic STRESSORS

• A task can require a moderate amount of force to
  be applied to very small muscles
• Examples
• Dragging and dropping with the mouse
• Gripping the sides of the mouse or phone tightly
• Pounding on the keyboard
• Grasping thick file folders
• Stapling or stamping
• Opening 3-ring binder
• Lifting heavy manuals with one hand

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MECHANICAL CONTACT STRESS
Ergonomic STRESSORS

• A hard or sharp surface or object pressing into
  the soft tissues, the tendons, nerves and blood
  vessels.
• Examples
• Resting wrists on the desk edge while typing or
  using mouse
• Leaning elbows on hard chair or armrests or work
  surfaces
• Sitting in chair that places pressure on the
  backs of the thighs

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VIBRATION causes stress
Ergonomic STRESSORS

• Hand-arm vibration (hand power tools)
• Whole body vibration (driving rough off roads)
• Even if these do not occur in your work
  environment, what about home activities?

CONTINUE
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Workplace Ergonomics
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Office Ergonomics- The right equipment, the right
place WORK PLACEMENT

• Position equipment so that your body is in a
  comfortable and natural position most of the time
  while you are working.
• Dont place things so you have to reach, twist or
  bend continually
• Place work at monitor height or place in path of
  monitor
• Listen to your body. If you cannot focus or often
  feel tired or uncomfortable, you are probably not
  working in a good position.
• See what you can do to make your work more
  comfortable for you.

Disclaimer Wait a minute! Though this position
may look comfortable, it is NOT a comfortable
position to work in. Imagine how your back would
feel after typing a few pages in this
position! Do not equate comfortable leisure
positions with comfortable work positions!
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Ergonomic STRESSORSEnvironmental conditions

• Environmental conditions can influence ergonomic
  stress.

• Lighting
• Noise
• Temperature

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EYE STRAIN can be prevented
Ergonomic STRESSORS

• Accommodate and exercise your eyes
• When working on a computer
• Use computer eyewear when appropriate
• Placement of reference material
• and monitor distance should be
• comfortable for your eyes
• When doing work at close range
• Periodically focus on object 20 feet away
• Blink eyes rapidly if they feel dry

• When driving for long periods of time
• Periodically focus on object 5 feet away
• Blink eyes rapidly if they feel dry

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Noise can be a STRESSOR
Ergonomic STRESSORS

• If you work near a constant noise source, such as
  generators or fans, close your door, or wear ear
  plugs.
• Besides causing ear damage, constant noise can
  create extra muscle tension in the body causing
  fatigue and making it easier for ergonomic
  injuries to occur.

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Noise can be a STRESSOR
Ergonomic STRESSORS

• If you use equipment which makes loud noise, wear
  ear plugs. EHS can help you find some which are
  comfortable and appropriate
• Use of most power equipment, machinery, lawn
  mowers, and blowers should require ear plugs.

x
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Temperature
Ergonomic STRESSORS

• People are more prone to ergonomic injuries in
  cold environments because circulation is slowed
  down and muscles and other tissues are more
  tense.
• Dress appropriately
• Do warm up exercises such as stretching before
  you begin work.

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FORCE can be a stressor
Ergonomic STRESSORS

• A task can require a moderate amount of force to
  be applied to very small muscles
• Examples
• Pushing the same button over
• Gripping the sides of the phone tightly
• Pounding a hammer using your wrist muscles
• Grasping a screwdriver with only a couple of
  fingers
• Lifting heavy items with one hand

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MECHANICAL CONTACT STRESS
Ergonomic STRESSORS

• A hard or sharp surface or object pressing into
  the soft tissues, the tendons, nerves and blood
  vessels.
• Examples
• Leaning elbows on hard chair or armrests or work
  surfaces
• Sitting on a seat that places pressure on the
  backs of the thighs

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VIBRATION causes stress
Ergonomic STRESSORS

• Hand-arm vibration (hand power tools)
• Whole body vibration (driving rough off roads)
• If you dont encounter these at work, what about
  home activities?

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HOME-OFFICE CONNECTION
Ergonomic STRESSORS

• What happens off the job may influence stress,
  discomfort, or pain during the workday and
  vise-versa.The two are intertwined.
• Hobbies and recreational activities (golf,
  sewing, gardening, etc.) may cause repetitive
  motion injuries, which may then be complicated on
  the job.

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Psycosocial Stress
Ergonomic STRESSORS

• Any interactions, job tasks or personal problems
  which cause psychological or social stress cause
  increased muscle tension, which can make injury
  more likely. Be aware of these additional
  stresses and compensate for them by taking extra
  breaks and being especially careful when under
  extra pressure.

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INDIVIDUAL STRESSORS
Ergonomic STRESSORS

• People face different stresses and have different
  abilities to cope.
• Employees vary in physical condition.
• Some individuals are also dealing with chronic
  illnesses or disabilities

We dont live in a vacuum, life stresses can
adversely effect the wellness of an individual
and contribute to ergonomic stressors.
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Individual work routine and habit
Solutions

• Fortunately,
• most STRESSORS can be minimized or eliminated
• by individual habits
• and work routine.
• The solution to most ergonomic problems is to
  work comfortably and avoid a few common ergonomic
  pitfalls.

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Avoid REPETITION
Solutions

• Performing the same or similar motions
  repeatedly for extended periods without time for
  rest and recovery can lead to discomfort or
  trauma.
• Examples
• Keyboarding, mousing, and 10-keying
• Flipping through files paperwork
• Extended reading or writing
• Punching or stapling
• Pruning or clipping
• Painting
• Hammering

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AVOID LONG DURATION OF SAME TASK
Solutions

• The length of time spent at a task without
  breaks, shifts in position, or stretches is more
  important than the actual task.
• The longer the uninterrupted duration of a task,
  the more potential for discomfort or injury

Our bodies are designed to do work. But the
result on the body of doing a repetitive task for
2 hours verses 6 hours straight is very different.
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STRETCHES BREAKS
Solutions

• Static positions are your enemy!
• Whenever you think of it, change position
• Small frequent stretches go a long way in
  preventing MSDs.

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Stretch Break

• WSU- TC has purchased this software for all
  faculty, staff, and students to use if they wish.
  
• To download this program, go to
  http//www.tricity.wsu.edu/ctc/Files/Stretchbreak.
  exe
• Choose 'Open' when prompted to do so.Press 'Ok'
  and 'Next' until the installation is finished.
• Stretch Break (default) interrupts you every 30
  minutes- suggests three varied stretches which
  take a total of 1 minute to complete. You cannot
  believe how much better you feel afterwards.
• You can cancel the stretches as soon as they come
  on the screen, choose the amount of time you work
  before being interrupted ( between 10 minutes and
  3 hours) and decide which of the many exercises
  you want to include, and how many you want to do
  at each break.
• Such programs are one of the best preventions of
  ergonomic injuries at a computer workstation.
  Even if you choose not to do the exercises, you
  will be reminded to shift position, etc
  periodically so that your muscles do not become
  unduly stressed. Most computer related injuries
  occur because of projects which engage persons
  for a substantial length of time.

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A FEW BREAK IDEAS
Solutions

• Organize tasks around built in breaks
• Eye breaks - blink to moisten eyes every 5-10
  minutes. Every 15 minutes or so look away from
  the screen to distant part of room.
• Micro-breaks - between burst of activity rest the
  hands, neck and shoulders in a relaxed straight
  posture.
• Rest breaks - every 30-60 minutes take a brief
  5-minute break and engage in another activity.
• Exercise breaks - every 1-2 hours do gentle
  stretching exercises

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Avoid BAD POSTURES
Solutions
Everyone has seen these.
Slouching over a computer
Propping a phone on shoulder
Bad postures are a primary cause of ergonomic
injuries
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Avoid AWKARD POSITIONS
Solutions

• Awkward positions bend the joints in a way that
• they are more likely to become injured.
• Examples
• Reaching up and over
• Slouching or leaning forward in the chair
• Leaning forward or bending over work
• Holding heavy items in position
• Lifting, pushing pulling
• Turning head side to side to view the monitor
• Cradling the phone between the ear and shoulder
• Typing with bent wrists

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Avoid SUSTAINED EXERTIONS
Solutions

• Static loading occurs when muscles must hold the
  body in a single position for a long period of
  time. Lack of movement reduces circulation and
  causes muscle tension
• Examples
• Holding hands in place
• Keeping the head still while reading
• Sitting still for long periods of time
• Sitting upright without back support

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Lifting (Static Loading)
Solutions

• A large percentage of ergonomic injuries
  are due to improper lifting. Planning the lift
  before attempting it will prevent most injuries.

• When evaluating a lifting task, consider
• The weight of the object
• What position it must be lifted from and to
• How many times you will need to lift it
• If there will be twisting involved
• If there is good footing, and if you can get a
  good grasp on the object

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Lifting (Static Loading)
Solutions

• Use a step stool or platform to reach loads above
  your head
• For bulky and oversized loads, get help or use
  mechanical aids
• Get a good grip- use handles when available

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Lifting (Static Loading)
Solutions

• Dont pull
• Push
• Get twice the power
• Reduce the risk of injury

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Lifting (Static Loading)
Solutions

• Get a firm grip on what you are lifting and be
  sure you are on solid footing
• Squat when lifting something from below the
  waist. Keep heels down and feet shoulder-width
  apart and turned out
• Keep the load close to your body
• Turn your whole body in the direction you want to
  move- avoid twisting when lifting
• Keep your knees bent and lean in the direction of
  the movement
• Let your legs and body weight do the work
• Squat to set loads down

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NO ONE SOLUTION FOR ALL
Individualize Solutions

• People come in all shapes and sizes- what works
  for one person may or may not work for another.
• Ergonomics is a puzzle to be put together for
  each individual.
• What works today may or may not work later. We
  all change due to time and other circumstances.

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Meet the Challenge!
Individualize Solutions

• Individuals must take responsibility for their
  own ergonomic problems.
• Think about possible MSDs BEFORE you have
  discomfort!
• Listen to your body pay attention to those aches
  and pains!

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Identify your risk of ergonomic problems
Meet the Challenge!

• Identify types of ergonomic problems
• Look at your daily work tasks
• Identify one or more risk factors
• Review rethink your work activities/tasks
  (including those outside of work)
• For a Free WORK STATION ASSESSMENT Contact your
  supervisor and Lezlie Couch
• http//www.ehs.wsu.edu/ohs/ohs-ergo.htm
• WSU ergonomic fact sheet

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Identify barriers to solving the problems
Meet the Challenge!

• Let supervisors know when there is a problem
• Discuss concerns and possible solutions with
  your supervisor
• Adjusting work schedules
• Modifying job design
• Rearranging task order
• Changing task assignments
• Consult a physician, if warranted

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Meet the Challenge!
Identify approaches to overcoming the barriers

• Recommend and/or implement solutions.
• Try something and if it doesnt feel comfortable,
  discontinue and try something else!
• As time passes, try to notice if the problem has
  truly been eliminated.
• Let your supervisor know how well the controls
  are working.

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You Can Reduce Risk Greatly
Meet the Challenge!
REMEMBER!

• Improve body posture and keep a safe body
  position
• avoid awkward positions
• use tools and equipment correctly
• Rearrange work area-
• control your environment,
• use the right equipment in the right position,
• keep work within reach
• Change work habits-
• practice and use correct procedures,
• avoid repetition and long duration of a single
  task
• take frequent breaks

Apply ergonomic principals at home, too
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Things YOU can do TODAY
Meet the Challenge!

• Look up away from your work frequently
• Change your chair position occasionally
• Take frequent mini breaks include
  stretches/exercises
• (Use stretch break computer program)
• Vary tasks and the daily order of tasks

• Ergonomics is a Win-Win situation!

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SLIPS TRIPS FALLS
Real slips, trips and falls are not funny. At
WSU-TC, more people are injured and more work
time is lost by slips, trips, and falls, than by
any other means.
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Slips, Trips and Falls

• Hazards that can lead to slips, trips and falls
  are often overlooked, even though they cause many
  injuries ranging from minor cuts and sprains to
  disabling injuries and even death.
• Although slip, trip and fall hazards are easily
  created, they are also easy to correct.
• Be aware of such hazards, and correct them
  quickly, before the next person becomes a victim!

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SLIP Hazards

• A slip occurs when there is too little friction
  or traction between footwear and a walking
  surface. Common causes of slips are
• Slippery floor surfaces
• Liquid, moisture or ice on the floor,
• Food, trash or other small objects
• Oil or grease on the floor
• Footwear without nonskid soles

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Trip Hazards
A trip occurs when a persons foot contacts an
object or drops to a lower level unexpectedly,
and they are thrown off balance. Some common
causes of tripping are
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Fall Hazards

• In addition to falls as a result of slips and
  trips, you may be injured if you fall from an
  elevation. Some causes of falls are
• Using makeshift items (boxes, buckets, chairs,
  etc ) to gain height
• Not sitting on 4 square of a chair
• Carrying large or too many items that prevents
  seeing where you are going
• Jumping from one level to another

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Preventing Injuries with good housekeeping

• Good housekeeping is one of the most important
  methods for preventing falls due to slips and
  trips
• Clean up all spills immediately
• Mark spills and wet areas
• Mop or sweep debris from floors
• Remove obstacles from walkways and always keep
  them free of clutter
• Secure mats, rugs and carpets that do not lay
  flat
• Always close file cabinets or storage drawers
• Cover cables that cross walkways
• Keep work areas and walkways well lit
• Replace used light bulbs and faulty switches

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Walking on Slippery Surfaces

• Take small steps- shorter than your foot length-
  to keep your center of balance under you.
• Walk with your toes pointed outward. This
  provides a wider, more stable base of support for
  maintaining balance.
• Turn gradually- a sharp turn results in a
  sideways force that can cause loss of balance and
  a fall
• Keep both hands free for balance rather than in
  your pockets.
• Wear shoes with slip-resistant soles or studded
  shoe pullovers for walking on icy surfaces
• Use sidewalks walkways that have been cleared of
  ice and snow.

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Using the Stairs

• Use the handrail from start to finish
• Avoid carrying loads on the stairways- or only
  carry loads you can see over.
• Keep your eyes on where you are going, and
  descend stairs slowly to keep your balance and
  identify tripping hazards.
• Test potentially slippery stairs by tapping them
  with your foot.
• Going up or down, keep weight on your back leg
  until your front foot is safety on the next step.
  This maintains your center of gravity.

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Most Slips and Trips can be Prevented
As part of the WSU organization, know what to
look for and take action to reduce the risk and
eliminate the hazards before someone is injured.
If you dont, the result can be potentially
serious injuries and costly lawsuits.
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In Conclusion

• Take responsibility for the safety of your work
  area.
• Report unsafe situations or conditions to
• Facilities (Jerry Massey 2-7216 )or
• EHS (Lezlie Couch 2-7163)
• Think Safety Act Safely

When you have completed this training on
preventing injuries due to ergonomic problems and
slips, trips and falls, you may return to review
it, or you may proceed to take the review quiz.
You must complete the quiz and submit it to
receive credit for this training.
Click here if you want to go back to the
beginning and review the training
Click here if you are ready to complete the 15
question quiz