Workplace

Ergonomics
Activity 1
Directions: Given the pictures below,
you will identify the body parts at risk
showing the different hazard situations
Guide Questions
1. What parts of the body do you mostly use in using
computer systems? Why?
2. What are the parts of the body mostly at risk when
using a computer system for a long period?
3. Why it is important to take care of your body?
4. How does a healthy body will affect your daily
activities?
 Presenting the
Purpose of the Lesson
Learning Competencies
Activity
2
Directions:
1. The students will be group according to where
they are seated.
2. Each group will be given different images where
you going to categorize if it is an ergonomic
guidelines or not.
3. Each group will choose or select a presenter to
discuss their work in the class.
A
B
C
D
E
F
G
H
I
J
• What parts of the body are prone
to injuries resulting from the use
of computers for a long period?
• What parts of the computer must
be arranged properly to prevent
injuries?
• How important that you know the
ergonomic guidelines?

• Why do you need to know the

ergonomic guidelines when using
a computer for a long period?
ERGONOMICS
“Study of Work”
“The science of fitting the job
to the worker”
“ergo” = work
“nomics” = study of
 Job Risk Factors
Working in awkward postures / positions
Prolonged sitting and standing
Bending, reaching, stretching
Driving for extended periods of time
Heavy lifting
 Job Risk Factors
Working in awkward postures / positions
•Awkward lifting
•Lifting in combination with
twisting
 Job Risk Factors
Working in awkward postures / positions
Pushing, pulling, carrying
Accidents, slips, trips, falls
Vibration
 Job Risk Factors
Working in awkward postures / positions
Pushing, pulling, carrying
Accidents, slips, trips, falls
Vibration
Why is following the Ergonomic
Guidelines important?
Reduce work-related
musculoskeletal disorders
What are MusculoSkeletal
Disorders?
MSDs are injuries and illnesses that
affect muscles, nerves, tendons,
ligaments, joints or spinal discs.
 Common Body Parts Prone
To Workplace MSDs
•Back - Lower
•Neck and Upper Back
•Upper Extremities - Arms and
Hands
•Lower Extremities - Legs and Feet
 Common Body Parts Prone
To Workplace MSDs
•Back - Lower
•Neck and Upper Back
•Upper Extremities - Arms and
Hands
•Lower Extremities - Legs and Feet
 Examples of MSDs
•Carpal tunnel
•Rotator cuff syndrome
•Lateral epicondylitis
- tennis elbow
•Low back pain
 Examples of MSDs
•Carpal tunnel = wrist problem,
median nerve
•Rotator cuff syndrome = shoulder
problem
•Epicondylitis = lateral/tennis
elbow, medial/golfer’s elbow
 Examples of MSDs
•Low back pain – most common
MSD injury
•Thoracic outlet syndrome – nerve
problem, cervical
spine/neck/shoulder region
•DeQuervains – thumb tendonitis
 Examples of MSDs
•Low back pain – most common
MSD injury
•Thoracic outlet syndrome – nerve
problem, cervical
spine/neck/shoulder region
•DeQuervains – thumb tendonitis
 Prevention
•Improper computer workstation set
up can lead to injuries
•Need to know the warning signs of
ergonomic issues
•Need to know the proper
workstation set up
 Posture
Think of posture in terms of joint position
Static and awkward postures
lead to:
Decreased movement
Decreased circulation
Increased stress and fatigue
Posture check
Increased stress, decreased circulation…

Higher risk Lower risk

Posture check
Increased stress, decreased circulation…
Do you use a headset rather than cradling the
telephone between your head and shoulder?
Posture check
Increased stress, decreased circulation…
• Are you sitting against the back of your chair
while you work?
• Is your head/neck upright and centered over
your shoulders when you look at the screen or
documents?
• Are your shoulders relaxed when keying and
using the mouse?
• Are your arms close by your sides when you use
the keyboard or pointer?
Posture check
Increased stress, decreased circulation…
• Are you sitting against the back of your chair
while you work?
• Is your head/neck upright and centered over
your shoulders when you look at the screen or
documents?
• Are your shoulders relaxed when keying and
using the mouse?
• Are your arms close by your sides when you use
the keyboard or pointer?
Posture check
Increased stress, decreased circulation…
• Are your elbows relaxed (100 degree
angle) when using the keyboard or mouse?

• Are your wrists in a neutral position

(aligned with your forearm) when keying
or using the pointer?
• Are you avoiding awkward postures such
as an extended finger or thumb when
1) Always work in the Neutral Posture.
 Good upper body posture (shoulders back but
relaxed—not slumping forward over the keyboard)
 Back supported by chair (sitting back in chair with
back >90° and well supported)
 Chair seat should not compress behind the knees
 Feet firmly on a surface for support (floor/footrest)
1) Always work in the Neutral Posture.
Head balanced on neck (not tilted back or too far
forwards)
Knees at an angle >90° (i.e., angle behind the
knees should be open—don't sit with legs tucked
under the chair)
Upper arms close to body and relaxed
Elbow angle >90° (forearm below horizontal)
Wrist neutral
2) Organize a Normal Work Area
3) Check the Computer Screen Position
 The computer screen should be positioned so that
you can comfortably view the screen without
having to noticeably tilt your neck backwards or
forwards.
 If the screen is too high, your neck will be tipped
backwards, and if it is too low, it will be bent
forwards. You should change the height and angle
of the screen to avoid these postures.
4) Workstation furniture and equipment
•A comfortable chair: Use a height adjustable chair with a
comfortable seat and good back support a stable desk/work
surface
• Height: keyboard just below elbows
• Feet flat on floor or supported by foot rest
• Lean back into the chair
• Lumbar support should maintain “S” curve
• Shoulders, neck, arms relaxed
• Use the arm rests ONLY when resting, never
while keying or mousing
A stable work surface: Make sure that you are
working with a computer that is placed on a stable
work surface

A negative slope/tilt-down keyboard system or

a height adjustable keyboard/mouse
platform: Check the fit of the keyboard and
mouse to the size of your hands. If you has small
hands, then consider using a smaller keyboard
for a better fit.
Keyboard
• Just below elbow height
• Flat if on the desk – don’t use the
“feet”
• Negative tilt if on tray
• Sloped away from the body
• Keep wrists STRAIGHT, fingers relaxed
It is okay to use a palm rest. Only rest
your PALMS on it.
Never rest your wrists on any surface.
Monitor
•Arm’s length away
•Top line of text should be
eye height
•Reduce glare by tilting or
moving screen
 5) Glare-free screen
Check that the computer screen is free from
glare spots (bright lights). To do this, you may
have to reposition the screen or adjust the
room lighting. Make sure that there is
sufficient light on any paper documents that
your are reading by using a freestanding,
adjustable brightness task light
 6) Manage computer use time
The risks of any postural problems
associated with computer use depend
upon the length of time that you uses
the computer without taking a rest
break and doing something else.
Breaks
•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
Here are few tips the experts have to say
about good working form.
Micro-Break:
This break is only for about 10
seconds and should be taken about
every 10 minutes. Look far away
from your terminal (at least 20 feet)
and breathe and blink easily.
Here are few tips the experts have to say
about good working form.
Mini-Break:
 Take this break about every hour; it
should last about five minutes. Stand up
and stretch. Try doing eye exercises
during this break so the eyes can flex
and be used in different seeing
situations.
Here are few tips the experts have to say
about good working form.
Maxi-Break:
 This could be a coffee break or lunch. The
maxi-break is a “get up and move” type of
break that will allow your blood to start
flowing again and get you more energized.
This kind of break should be taken every few
hours.
 Lighting
Bright surrounding lights are the
source of many eye strain
complications. Dim your work area's
lighting to reduce glare, and shield
your eyes from bright light sources.
 Seating:
Chairs should have adjustable
features for the chair’s height, the
armrests, and the backrest. This
should accommodate each
individual’s ergonomic needs.
 Monitor:
The monitor should be viewed at a slight
downward angle. A good reference point
is if your eyes are level to the top of the
screen or higher. You may also want to
use a monitor filter to reduce the glare on
your eyes.
 Keyboard:
Use a responsive keyboard so that
you don’t have to pound the keys to
type. Using a keyboard pad will also
help reduce the pressure in your
wrists.
 Mouse:
Mouse mats ease the use of a
mouse; mouse pads are also
available on which to rest the
wrist to alleviate pressure while
using a mouse.
 Feet:
A footpad or step on which to
rest your feet may help
individuals with short legs or in
situations where the desk or chair
cannot be adjusted.
 Environment:
The work area should be
comfortable with a moderate
temperature and adequate
ventilation. And it must be
conducive to human needs.
 Computer-related Injuries
• Computers are meant to increase productivity, but not at
the expense of our health.
• Years of computer use have taught us that some injuries
are common for individuals who use computers.
• Most computer use is work-related
• Many countries have laws that require employers to pay
for the prevention of these injuries, such as buying
ergonomic devices or seminars, and the treatment of
these injuries, such as wrist braces or surgery.
RSI (repetitive strain injury):
• This type of injury is caused when certain
muscles are used repeatedly over a long
period of time, resulting in muscular strain or
damage.

• The wrists and forearms are especially

susceptible. A keyboard or mouse used at the
wrong level, or a poorly placed monitor can
also cause these injuries.
Prevention:

Take frequent
breaks and
make sure the
workspace is
ergonomically
adjusted for
individual
needs.
Eye strain:
• Our eyes are not meant to focus on
close objects, like monitors, for long
periods of time. Other factors like
glare from the screen or reflections
from other objects in the room can
further irritate vision.
Prevention:
Don’t stare at the screen
for hours on end; look
away and focus on far
distances to exercise
your eyes, in addition to
taking frequent breaks.
You can also use eye-
friendly hardware, like
monitor filters, or LCD
screens to reduce glare.
Also, monitors with
higher resolutions and
more pixels per inch (ppi)
are better for the eyes.
Back strain:
• Prolonged sitting with poor posture
can cause a number of back and
shoulder ailments.
Prevention:

Good chairs that

are adjustable can
help correct
posture.
Taking breaks
helps alleviate
some of the strain
of sitting in the
same position for
extended hours.
 Maintaining a Safe Working Environment

In practicing good ergonomics, it is essential

that you maintain a safe working environment
that complies with legal health and safety
rules. Nobody wants to leave their office with
a broken limb or electric burns; that’s why
keeping a tidy workspace and office is
important.
Generalization:

• What computer injuries have you been able to

learn? What will you do to reduce the injuries?
• How are you going to prevent these computer-
related injuries?
• As a student, how important is it for you to
know how to minimize or prevent computer-
related injuries?
Valuing

As a student, how can you protect

yourself from computer-related
health problems?
 Performance Task
• Group the class into 7 groups. Choose the task you
want to perform. You will be given 1 hour to decide
and practice.
Show how important the Ergonomic Guidelines as a
students/learners.
• Poem
• Dancing/Singing
• Role Play/Skit
Directions:
• Same group from previous activity.
• Each group will pick a task to do.
• All members will demonstrate and apply their
knowledge of how to minimize or prevent
injuries resulting from the use of computers for
long periods.
• Given 5 minutes to finish the task.
 Scoring Rubrics
CRITERIA Points
10 7 5 3
Complete the Good solid response Explanation is Misses key points.
response with a with a clear unclear
Explanation detailed explanation explanation

Show complete Shows substantial The response shows The response shows
understanding of the understanding of the some understanding a complete lack of
Demonstrated questions, ideas, and problem, ideas, and of the problem. understanding of
knowledge process processes the problem

Goes beyond the Meets the Hardly meets the Does not meet the
Requirements requirements of the requirements of the requirements of the requirements of the
problem problem problem. problem.
Total
 Computer-Related Injuries

A. Repetitive Strain Injury

B. Eye Strain
C. Back Strain
D. Heavy Lifting
E. Working in awkward postures / positions
F. Prolonged sitting and standing
Assessment/
Evaluation
Modified True or False
Direction: Write TRUE if the statement is correct, otherwise change the underline word (s) to
make the statement correct. Write your answer on the space provided before the number.

1. The work area should be comfortable with a moderate temperature and adequate ventilation.
2. To reduce the pressure in your wrists we use a responsive mouse so that you don’t have to
pound the keys to type.
3. When you want to reduce glare, and shield your eyes from bright light sources the work area
must be dim.
4. The required distance to of the eyes from the terminal must be at least 10 feet.
5. Mini-break is only for about 10 seconds and should be taken about every 10 minutes.
6. Monitor should be viewed at a slight downward angle. A good reference point is if your eyes
are level to the top of the screen or higher.
7. Breaks helps alleviate some of the strain of sitting in the same position for extended hours.
8. RSI this type of injury result in muscular strain or damage.
9. Using a keyboard filter to reduce the glare on your eyes.
10.Monitor pads are also available on which to rest the wrist to alleviate pressure.