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Workplace Ergonomics
What Are Good Ergonomics?
According to the United States Department of Health and Human
Services, ergonomics is the science of fitting workplace conditions
and job demands to employee capabilities. An ergonomic assessment of
the workplace critically appraises the physical work
environment—followed by changes based on the assessment. Ergonomic
principles are then used to make the workplace compatible with the
employee, improving the employee’s safety and productivity. In other
words, the easier it is to do a job, the more productive and happy
the worker will be.
When considering the impact of proper ergonomics on workplace
safety, three basic principles are especially important:
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When
lifting, the largest muscles in the area should perform the
task. The larger the muscle or muscle group used for lifting,
the lower the stress placed on smaller, more vulnerable muscles.
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During any work activities, people should be able to comfortably
assume a number of different postures and not remain in one
position for an extended time. Muscles will fatigue and be more
prone to injury when assuming a particular posture, especially a
poor one (e.g., partially bent forward at the waist).
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When
performing tasks, it is important to keep the joints either in
their neutral posture or approximately halfway into the range of
motion. Working with your joints at the extremes of their ranges
of motion for prolonged periods places abnormal stresses on them
and can cause repetitive stress injuries.
When working at a desk, try these suggestions for greater comfort:
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Choose a desk that is the proper height. All things on your desk
should be within easy reach.
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Your
feet should be touching the floor, with the legs and body
forming an angle of 90 to 110 degrees.
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Keep
your body straight with the head and neck upright and looking
forward, not to the side. Do not hunch over or slouch.
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Adjust the height of your monitor. Look forward with your head
in a neutral position. Your eyes should be at the same height as
the top of the monitor. Leaning your head forward can lead to
headaches and neck pain.
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When
typing, keep your wrists straight, your shoulders perpendicular
to the floor, and your forearms parallel to the floor.
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When
reading at your desk, use a bookstand or a paper holder to keep
your eyes in the same neutral position you use to read documents
on your computer monitor.
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When
talking on the phone, use a headset, when possible, especially
if you talk on the phone for prolonged periods. Holding the
phone between your shoulder and cheek will only lead to neck
pain and headaches.
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Stand up and stretch your legs with a short walk about every 20
to 30 minutes.
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Take
micro-breaks often, stretching your neck, arms and wrists, back,
and legs. Simple stretches include neck rotations, fist
clenches, arm dangles, and shoulder shrugs.
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If
your eyes concentrate on a particular object for long periods,
relax your eye muscles by shifting your focus from objects that
are close to you to objects that are farther away. This helps
reduce eye strain.
When lifting, follow these simple suggestions:
When lifting from the floor, keep your back straightened and lift
with the legs. Do not bend over at the waist and lift with the
muscles of the low back. Your body is more easily injured in this
position. Keep the object being lifted close to your body. Keep your
elbows flexed. Keep your head up and your neck straight as you lift.
When working with a computer mouse, try the following:
Don’t move the mouse with just your wrist. Use your entire arm and
shoulder. Don’t rest your arm on the edge of the desk while
manipulating the mouse. Hold the mouse loosely. Keep your wrist
relaxed. Don’t hold it up or down; instead, hold it in a neutral
(straight) position Move away from the mouse several times per hour
and move your wrists, arms, and shoulders around.
Source: American
Chiropractors Association |
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