ERGONOMICS at WSU-TC

Completion of this unit

fulfills required WSU-TC
safety training for:
Ergonomics
Lifting
Slips, trips and falls

Lezlie Couch
EH&S- WSU-TC
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.
What are the benefits of ergonomics?
•Reduction of work-related injuries
•Increased worker productivity
YOU
JUST
•Increased work quality FEEL
BETTER!
•Reduced absenteeism
•Increased morale
Ergonomics provides a win-win
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

MSD
 Bones
 Muscles
 Tendons
 Ligaments
 Cartilage
 Nerves
 Blood vessels

 Other common terms for “MSDs”are:

MusculoSkeletal Disorders
 Cumulative trauma disorder (CTD’s)
 Repetitive strain injures (RSI’s)
 Repetitive motion injuries (RMI’s)
When not diagnosed and treated these can cause
inconvenience permanent pain and disability.
SYMPTOMS of MSDs
Discomfort Numbness
Tingling
Loss of
strength Pain
Swelling
Reduced range of motion
Fatigue
Stiffness
Aching
What are MSD’S?
 MSD’s are injuries caused by sustained
exposure to stressors or repetitive motion.
 They may affect muscles, tendons, ligaments,
bones, circulation, or nerves.
 Some well-known MSD’s are:
 Carpel tunnel syndrome

 Guyner’s syndrome

 Trigger finger

 Tennis elbow CONTINUE

CARPAL TUNNEL SYNDROME
One 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
GUYON’S CANAL SYNDROME
Similar to carpel tunnel

Guyon’s 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, Guyon’s

affects the little and ring fingers.

Can be in conjunction with carpal tunnel

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
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.

ARE MSD’S 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 MSD’s.
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.

RISK FACTORS which can lead to MSDs
(Stressors)
 Awkward posture

 Static loading or sustained exertion

These STRESSORS can be influenced by
 Contact stress
1. Organizational or administrative precautions
 Force 2. Environmental conditions
3. Individual work routine and habits
 Vibration

 Repetition of same motion for several hours/day

 Length of tasks without breaks

 Insufficient rest time

 Psychosocial stress

Most MSDs are the result of combined risk factors

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.
Review your Work Area
•You spend most of your day in
your work area.
•You don’t 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
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

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)
Raise the monitor if you
have to look down at it
 The screen should be at least an arms length away
(If you can’t see at that distance, get special computer glasses)
Office Ergonomics- The right equipment, the right place

KEYBOARD STYLES

A variety of styles are available.

Choose one that is comfortable for you.
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

Office Ergonomics- The right equipment, the right place

MOUSE HOLDERS
Mouse trays or mouse holders can bring a
mouse to a better position
Office Ergonomics- The right equipment, the right place

MOUSE STYLES
Choose a style comfortable for your hand and fingers
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.

 Don’t 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!
Office Ergonomics- The right equipment, the right place

Everyone needs a relaxed, neutral position

DO WHAT’S 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

Office Ergonomics- The right equipment, the right place

MOUSE POSITION
 Mouse should be
close to the
keyboard and the
same height or

NO!
slightly higher

 Locate the mouse

to avoid reaching
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.

Many people need to spend a lot of time on the phone, and must often do other tasks at the same time
This creates a lot of stress
for neck and shoulder muscles

Consider a head set if you spend a lot of time on the phone,

especially if you do other tasks at the same time
Office Ergonomics- The right equipment, the right place

Document PLACEMENT

Place documents so that you don’t

need to bend your head to read while
you keyboard

Consider getting a document holder

Ergonomic STRESSORS

Environmental conditions

Environmental conditions can

influence ergonomic stress.
 Lighting
 Noise
 Temperature

….even at a computer station!

Ergonomic STRESSORS

LIGHTING & MONITOR GLARE

 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

Ideal is 35-50 foot candles

Office Ergonomics- The right equipment, the right place

GLARE SCREENS
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
Ergonomic STRESSORS
Noise can be a STRESSOR

 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.
Ergonomic STRESSORS
Temperature
 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.
Ergonomic STRESSORS
FORCE can be a stressor
 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
Ergonomic STRESSORS
MECHANICAL CONTACT STRESS

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
Ergonomic STRESSORS
VIBRATION causes stress
 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
Workplace Ergonomics
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.

 Don’t 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!
Ergonomic STRESSORS

Environmental conditions
Environmental conditions can influence ergonomic stress.

 Lighting

 Noise

 Temperature
Ergonomic STRESSORS
EYE STRAIN can be prevented
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
Ergonomic STRESSORS
Noise can be a STRESSOR

 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.
Ergonomic STRESSORS
Noise can be a STRESSOR
 If you use equipment which makes loud noise, wear
ear plugs. EH&S 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
Ergonomic STRESSORS

Temperature
 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.
Ergonomic STRESSORS
FORCE can be a stressor
 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
Ergonomic STRESSORS
MECHANICAL CONTACT STRESS

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
Ergonomic STRESSORS
VIBRATION causes stress
 Hand-arm vibration (hand power tools)

 Whole body vibration (driving rough off roads)

 If you don’t encounter these at work, what

about home activities?
Ergonomic STRESSORS
HOME-OFFICE CONNECTION
 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.
Ergonomic STRESSORS
Psycosocial Stress
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.
Ergonomic STRESSORS
INDIVIDUAL STRESSORS
 People face different stresses and have
different abilities
We don’t liveto in
cope.
a vacuum,
life stresses can adversely
 Employees vary in physical condition.
effect the wellness of an
individual and contribute to
 Some individuals are also dealing with
ergonomic stressors.
chronic illnesses or disabilities
Solutions
Individual work routine and habit

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.
Solutions
Avoid REPETITION
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
Solutions
AVOID LONG DURATION OF SAME TASK

 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.
Solutions
STRETCHES & BREAKS
 Static positions are your enemy!

 Whenever you think of it, change position

 Small frequent stretches go a long way in

preventing MSD’s.
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.
Solutions
A FEW BREAK IDEAS
 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

Solutions
Avoid BAD POSTURES
Everyone has seen these….

Slouching over a computer

Propping a phone on shoulder

Bad postures are a primary cause of ergonomic injuries

Solutions
Avoid AWKARD POSITIONS
Awkward positions bend the joints in a way that
they are more likely to become injured.

AW
Examples: PO KW
SIT AR
 Reaching up and over IO D
cre NS
 Slouching or leaning forward in the chair ate
ST
RE
 Leaning forward or bending over work SS
 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
 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
S
P O TA T
Examples: SIT IC
cre
IO
NS
ate
 Holding hands in place ST
RE
SS
 Keeping the head still while reading
 Sitting still for long periods of time
 Sitting upright without back support
Solutions
Lifting (Static Loading)
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:

1. The weight of the object
2. What position it must be lifted from and to
3. How many times you will need to lift it
4. If there will be twisting involved
5. If there is good footing, and if you can get a good
grasp on the object
Solutions

Lifting (Static Loading)

 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
Solutions

Lifting (Static Loading)

 Don’t pull
 Push
 Get twice the power
 Reduce the risk of injury
Solutions

Lifting (Static Loading)

 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

Individualize Solutions
NO ONE SOLUTION FOR ALL
 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.
Individualize Solutions
Meet the Challenge!
 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!
Meet the Challenge!
Identify your risk of ergonomic problems

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
Meet the Challenge!
Identify barriers to solving the problems

 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
Meet the Challenge!
Identify approaches to overcoming the barriers

 Recommend and/or implement solutions.

 Try something and if it doesn’t 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.
Meet the Challenge!
REMEMBER!
You Can Reduce Risk Greatly
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

Meet the Challenge!
Things YOU can do TODAY
 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!
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.
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!
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
Trip Hazards

A trip occurs when a person’s foot contacts an

object or drops to a lower level unexpectedly,
and they are thrown off balance.
Some common causes of tripping are:
Unsafe stairway conditions or use
Floor
Hazardous
level
Electrical or changes
floor or
telephone conditions
hidden
cords steps
such
that that
aspassageways
cross may not be and
obvious
aisles
protruding nails, holes or loose boards,
loose carpet and rugsFurniture that creates obstacles
Insufficient lighting for
Elevator
walkingcars
or that
working
do not
areas
level off at
Materialsthe
stored
sameinheight
passageways, aisles
of the floor and stairways
stopped at
Desk or file cabinet drawers left open, objects
protruding into passageways and aisles
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
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

WITHOUT GOOD HOUSEKEEPING PRACTICES,

ANY OTHER PREVENTIVE MEASURES (SUCH AS
INSTALLING SPECIAL NO-SLIP FLOORING, EXPENSIVE SHOES OR TRAINING ON WALKING
TECHNIQUES AND SAFE FALLING)

WILL NEVER BE FULLY EFFECTIVE.

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.
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.
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 don’t, the result can be potentially serious
injuries and costly lawsuits.

$ $
In Conclusion…

•Take responsibility for the safety of your work area.

•Report unsafe situations or conditions to
Facilities (Jerry Massey 2-7216 )or
EH&S (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