Ergonomics

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Ergonomics
is the study of the physical relationship
between people and their tools. It
involves matching the job to the worker and the
product to the user, instead of forcing the
workers body to fit the job.
Ergonomics provides guidelines for making our
work environment safer and healthier. But Why do
we need these guidelines?
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Why?
The computer is supposed to make us
efficient. Unfortunately with the increasing
lengths of time spent at the computer, many users
are suffering from associated health problems.
These range from relatively minor and temporary
problems, such as eyestrain, to debilitating,
chronic nerve and tendon disorders.

• In this module we will look at the causes of
• Eyestrain and headaches
• Back and neck pain
• Repetitive strain injuries
• as well as some ways of preventing these problems

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Eyestrain (CVS)
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Eyestrain (CVS)
Prolonged computer use can cause a variety of
eye problems now often referred to as Computer
Vision Syndrome (CVS).
Blinking Glare Lighting Screen flicker Breaks Focu
s Monitor shield/filter Spectacles

• Symptoms can include
• Temporary nearsightedness
• Blurred vision
• Dry or watery eyes
• Fatigue
• Headaches
• Backaches

• Problems may be caused by
• Monitor placement
• Lighting
• Inadequate breaks
• Vision problems

There seems to be some controversy as to whether
computers cause long-term damage to the lens or
eye muscles, or whether the symptoms are only
temporary. After you have reviewed the problem
links above, read the articles in the
information file to find out the specific causes
of CVS and create a list of recommendations for
preventing them. Click here for key words that
you should use.
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Back, neck, and other pain

• There are many reasons why using your computer
  might be a pain in the neck, shoulder, wrists, or
  anywhere else. Often it is a result of your
  posture, which in turn can be a result of
  incorrect positioning or use of your equipment.
• e.g.
• You may be tilting your head to view a monitor
  that is too high.
• You may be twisting your head to working
  documents that are too far to the side.
• Your chair may not be at the correct height or
  may not offer good lumbar support.
• You may be reaching too far forward to your
  mouse.
• You may have been working for too long without a
  break.
• You may bend towards the screen because you need
  vision correction or the lighting is
  inappropriate.

Do you or your friends have any aches or pains
after a long day at the computer? Find out what
is causing them and what measures you can take to
prevent them by visiting the site
http//www.healthycomputing.com/health/discomfort/
.
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Monitor position
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Document position
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Chair too high(Leaning forward onto bent wrists)
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No lumber support
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Reaching for mouse
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Working too long
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Vision problems
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Inappropriate lighting
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Repetitive strain injuries
RSI, also referred to as Cumulative Trauma
Disorder (CTD) or Occupational Overuse Syndrome
(OOS), is a growing problem for computer users.

• Wrist, hand, arm and neck injuries can occur
  when muscle
• groups are continuously subjected to
• speed
• repetition
• awkward positioning
• holding a static position for a long period of
  time.

People who use computer keyboards and/or mice for
more than a few hours a day are particularly
susceptible to RSI injuries, such as muscle
strain and tendonitis. Thus it is important to
check the position of both the body and the
equipment, as well as including small, but
frequent breaks and varying the nature of the
tasks.
If the work environment is not assessed and
modified appropriately, injuries like Carpal
Tunnel Syndrome (CTS) can be disabling and often
require surgery. Find out more about CTS as well
as other RSIs at these websites then try looking
for your own.
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Posture

• Pain and problems may occur simply because you or
  a piece of equipment is positioned incorrectly.
  Ergonomic experts recommend that we try to keep
  our bodies in a neutral posture in order to
  reduce stress on our muscles and joints.

a reclined position? (see Exercise box below)
A neutral body position means that your ears,
shoulders and hips line up and your wrists are
straight.
or ?
However, before you can achieve a suitable
posture, there are six components of your
workspace equipment that you need to fit properly.
Metamorphosis Design Development, Inc. argue
that this upright neutral body position is
actually bad for your body and that a more
reclined position with armrests is more suitable
for current computer users. Read the theory and
research behind their argument and discuss with
another user which position you think is best.
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Workspace equipment
Lighting
Monitor
Keyboard mouse
Document holder
Seating
Storage
Keyboard Shelf
Foot Stool
The right office equipment can go a long way in
preventing stress and strain at work and at home.
Visit http//www.safecomputing.com , a site that
specializes in ergonomic office products. Explore
the site and select one or more products that
would be helpful to you. Print out the Web
page(s) describing each product and explain why
it would be helpful.
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Monitors
The incorrect placement of your monitor can
contribute towards eyestrain, as well as neck,
shoulder, and back pain.

• Check these 4 main guidelines
• Eye-to-screen distance
• Vertical location of the viewing area (15-50)
• Monitor tilt (angle)
• Screen colours dark letters on a
  background.

light
Read Dennis R. Ankrums article at
http//www.office-ergo.com/setting.htm to find
out why these guidelines are important. Check
the placement of your classmates monitor if it
does not comply with Ankrums recommendations,
write a letter to the laboratory manager
suggesting some improvements that could be made.
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Lighting

• There are two types of artificial lighting you
  need to be aware of when setting up your
  workspace
• Ambient lighting should be at a low level and
  indirect to avoid glare.
• Task lighting use individually controlled and
  directed task lighting to supplement ambient light

Task lighting with screened windows and low
level ambient light.
Reflected glare
Direct glare
Can anti-glare screens eliminate glare? Select a
suitable task light and an anti- glare screen
that would be suitable for your workstation area.
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Seating
Experts agree that your chair is perhaps the
single most important component of a healthy
working environment and the first thing to adjust.
Ergonomic Chair What is an "ergonomic" chair? Why
is finding the right chair so important? What are
features of a "good" chair? How to Adjust Office
Chairs Adjustment is the most important part
about having a good workstation? How do I adjust
a chair for my height?

• Find out about the important features and how to
  adjust an ergonomic chair from the links above at
  the Canadian Centre for Occupational Health
  Safety.
• Then read Dr. Alan Hedges guidelines for
  adjusting the chair and for the best sitting
  posture and check your classmates position.
  Write down 5 tips for improvement.

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Keyboard and Mouse
There are 2 reasons why using a mouse or keyboard
regularly can be hazardous.

• Continuously repeating the small , exact
  movements of the hand, fingers, and thumb, can
  make these small muscles tired and overworked.
  This can cause
• Aches/pain on the top of the hand, around the
  wrist, and along the forearm and elbow
• Formulation of painful nodules, around the joints
  and along the tendons
• Numbness and tingling in the thumb and index
  finger that may develop into Carpal Tunnel
  Syndrome (CTS)
• Solution Breaks and exercises

• 2. Positioning the mouse or keyboard in such a
  way that users have to continually bend their
  wrists, lift their arms, or reach awkwardly, can
  put an extra load on the muscles in the upper
  back and shoulder. This can cause
• Aches/pains in the shoulder and neck area.
• Lower back pain can be caused by poor posture
  when the user leans forward
• Solution Adjust position of equipment.

Click here to see some different positions. Keep
clicking to rotate.
There is some debate as to whether wrists rests
should or should not be used. Read the articles
at http//www.ccohs.ca/oshanswers/ergonomics/offic
e/wrist.html then write a brief paragraph to
justify whether or not you would use one.(
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Documents
Working documents need to be positioned so that
the monitor and document are at the same distance
from the eye and the user can look from one to
the other without excessive movement of the head,
neck or back.

• Choose a document holder that would be suitable
  for your workstation from the pictures above or
  search the web for some more. Explain the reason
  for your choice.

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Exercises
You dont have to be a fitness guru to include a
few exercises in your daily work routine.
However, taking a stretch break will help to
loosen up your muscles and prevent them from
becoming tight and sore.
Hands fingers
eyes
Neck, arms shoulders
Back, trunk legs
Click the labels on and off for some examples,
then click the pictures to find out more.
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Breaks

• Our bodies were not designed to sit at a computer
  for hours on end.
• Make sure you give each part of your body a
  regular rest break and do some exercises when you
  stop.

You can install software that reminds you to do
this.
Stretch Break (www.paratec.com) pops up at an
interval you specify and an animation shows you
how to perform exercises designed to reduce
stress on the arms, back, legs, and waist. Have a
look at this site and then find some other
exercise software to compare it with. e.g.
http//www.magnitude.com/main/about.html
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Environmental Aspects

• Noise
• Lighting
• Glare
• Air Quality
• Temperature
• Sufficient Personal Space

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Quiz
What problems can you see in this picture? Use
the mouse for some clues. Make a list of these
and discuss some appropriate solutions for a more
ergonomic workstation environment.
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Web links
http//www.aoa.org http//www.office-ergo.com ht
tp//www.safecomputing.com http//www.HealthyComp
uting.com http//www.ccohs.ca/oshanswers/ergono
mics http//www.crizal.com http//www.AllAbout
Vision.com http//www.metamorphosis.com
http//www.osha.gov/SLTC/computerworkstations_ec
at http//www.prio.com http//www.s-sc.com Link
s to other ergonomics sites http//www.interface-a
nalysis.com/ergoworld/office.htmoffice


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References
The following books have been used for graphics
and ideas. Capron, H.L. (2000). Computers Tools
for an Information Age. NJ Upper Saddle River,
Prentice-Hall. Haag, S. Cummings, M. Rea, A.
(2002). I-Series Computing Concepts, Complete
Edition. New York, McGraw-Hill/Irwin. OLeary,
T. OLeary, L. (2001). Computing Essentials,
Complete Edition. New York, McGraw-Hill/Irwin. C
lick on the www button to see the Web links as
well.
www
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Q

• Before you leave, did you try the quiz ?
• If you wish, review some possible problems from
  Back, neck, and other pain first, or press HOME
  to go back to the beginning.

Q
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