▪ Derived from two Greek words:
▪ “Nomoi” - natural laws
▪ “Ergon” – work
▪ Ergonomics is the scientific study of
human work.
Creating a good ergonomic
working arrangement is important
to protect individuals health.
Working at a computer can cause
back, neck and shoulder pains,
headache, eyestrain and overuse
injuries of the arms and hands
Individual can avoid computer-
related injuries with proper
furniture, better posture and good
working habits.
As early as 18th century doctors
noted that workers who
required to maintain body
positions for long periods of
time developed
musculoskeletal problems.
Within last 20 years research
has clearly established
connections between certain
job tasks and RSI or MSD.
•Reduction of work-related injuries
•Increased worker productivity
•Increased work quality
•Reduced absenteeism
•Increased morale
1.Musculoskeletal problems:
Muscle soreness and muscle
fatigue are the most common
complaints of regular computer
users.
back pain, chest pain, neck pain,
pain or numbness in arms,
shoulder and feet top the list.
2. Repetitive stress injury
When we use muscles in an awkward
position, individual may experience
stiffness, pain or swelling in that area
twisting the wrist to use the mouse or
specific typing technique that causes
stretching of fingers or pressure on the
wrist can turn really painful.
Eg: carpal tunnel syndrome.
3. Vision problems
Bright light and bad
glare or flickering
image can strain your
eyes.
Constantly focusing on
the screen without
blinking can cause dry
eyes.
4. Headache:
Increased muscle
tension or pain in the
neck at the base of the
skull, headache is
common problem with
computer use.
5. Obesity:
Studies have shown that
prolonged use of
computers, is the major
contributing factor of
sedentary lifestyle and
obesity.
6. Stress disorders:
Prolonged computer use along with
other factors like poor health, work
pressure and job environment can
make individual susceptible to
stress.
It can also lead to loss of
concentration, dizziness and
weariness.
Tension in your back, neck,
shoulders
Aching hands or wrists
Headaches
Pressure due to eye strain
Awkward postures, using force and
lack of rest can amplify these
problems.
Ergonomic
Workstation
Use a good CHAIR
Just below elbow height.
It is okay to use a palm rest.
Only rest your PALMS on it.
Never rest your wrists on any
surface.
⚫ Theposition of your head
and neck is very
important.
⚫ Placecomputer monitors
Raise the monitor if
directly in front of you. you have to look
down at it
⚫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 can’t see at that
distance, get special computer glasses)
Mouse trays or mouse holders can bring a mouse
to a better position.
❑ Warm up & stretch before activities
that are repetitive, static or prolonged.
❑Take frequent breaks from Any
sustained posture every 20-30 minutes.
❑Respect pain- positions or stop
painful activity.
❑Recognize early signs of
inflammatory process, & tx early.
Frequent mini-breaks help the body
recover
Stretch your neck, shoulders,
forearms, any muscles that are tight
or tired
Rest your eyes by looking at distant
objects
Many people need to spend a lot of
timeon the phone, and must often do
other tasks at the same time.
This creates a lot of stress
for neck and shoulder muscles.
⚫ Environmental conditions can influence
ergonomic stress
⚫ Lightening
⚫ Noise
⚫ Temperature
Lighting should be indirect and adequate
Not too much light,
or it may cause a glare,
headaches and eye
fatigue
Ifthere is a glare on your eyes as you work,
use glare screens on computers, or
adjustable blinds at windows
• 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
Ifyour 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
People are more prone to ergonomic injuries
in cold environments. Muscles and other
tissues are more tense, because of decreased
circulation.
Dress appropriately
Dosome warm up exercises, such as
stretching your hands, to loosen your finger
muscles before keyboarding
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
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
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.
Position
equipment so that your body is in a
comfortable and natural position most of the
time while you are working.
Don’tplace things so you have to reach,
twist or bend continually
Place
work at monitor height or place in path
of monitor
Listento 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.
Practice Wellness at Work and
Home !
Nutrition
Exercise Relaxation
Thank you
