Ergonomics is the study of work. It is a science that studies people’s physical and mental capacities and limitations, including issues of mobility and work-related stress.

Ergonomics is the science of fitting the job to the worker and has proven important in preventing the types of musculoskeletal injuries that contribute to increasing workplace related disability claims. Ergonomic implementation works to prevent injuries rather than treat them. A complete ergonomics program includes the education about risk factors and causes of injuries, and encourages good habits in posture, body mechanics and exercise at work, at home and at leisure.

Goals of Ergonomics

• Promote Physical Comfort
• Promote Productivity and Efficiency
• Reducing Risk Factors for Injury, Stress, and Fatigue

CSU EHS Ideal computer workstation setup:

1. Ideal computer workstation setup
   (neutral posture) examples

Workstation setup guide:

1. Setup
2. Monitor Position
3. Chair position
4. Backrest position
5. Lighting
6. Hands and Wrists
7. Keyboard Position
8. Feet and Foot Rests
9. Document Position
10. Accessories
11. Temperature and Humidity

Source:IBM Computing

Chair:

Your chair is the most used piece of equipment in your office and should be comfortable. The feel of your chair depends on the design of the chair and how well it has been adjusted to fit your size and shape.

Keyboard/Mouse:

Your keyboard and mouse should both be at about elbow height, allowing your wrists to be straighter and your shoulders more relaxed.

Computer Monitor:

The top of your computer monitor should be placed at or slightly below seated eye level to reduce neck strain and improve overall posture. Repeatedly tilting your head up, down, or to the side to look at the monitor can contribute to neck strain and stiffness, back discomfort, and other aches from awkward posture. Your monitor should be an arm's distance away.

Copy Holder:

Your copy holder should be positioned at eye level close to your monitor to minimize neck and eye strain. It can also be positioned below the monitor and above the keyboard, which is particularly beneficial for bifocal wearers and non-touch typists

Wrist Rests:

It is critical to use a wrist rest to reduce pressure and improve wrist posture and comfort. When your wrists are in contact with a hard surface such as a desk it can cut off blood circulation and lead to injury.”

Summary:

Learn to adjust and use all of the furniture and equipment features at your workstation to improve your comfort level. If you have done everything you can and still are not comfortable, ASK FOR HELP!

OSHA’s Ergonomics Page:

1. OSHA’s Ergonomics Page

1. Lifting Tips
2. Pushing & Pulling
3. Standing
4. Back Pain and Medical information
5. Exercise

Stretch for Fun!!

Stretching brings nutrients to your muscles and relieves tension. It increases the feeling of well-being and improves flexibility. When possible, take breaks from the computer and stretch whatever area feels tight. When you stretch, make sure you stretch slowly without bouncing, and gradually increase the stretch to your tolerance. Improved muscle resiliency, coordination and power as well as higher energy levels are all benefits of stretching.

We know that stretching even on an airplane or at your work desk promotes circulation, reducing stress, and repetitive movement injuries.

FIVE to TEN minutes is all it takes to stretch.

List of Stretches and Info for You:

1. Shoulders
2. Back
3. Neck
4. Hands
5. Wrists
6. Basic Stretch
7. Resistance Training
8. Yoga at Your Desk
9. BMI Calculator

Stretching handouts:

1. Desk Stretches
2. On the Job
3. Online Stretches
4. Copy Machine Stretches
5. Stressed-Out Stretches

Upper extremity – Injury & Injury Prevention Exercises

1. Carpal Tunnel Prevention Exercises
2. De Quervain’s Tenosynovitis Exercises
3. Epicondylitis Prevention Exercises
4. Rotator Cuff Strengthening Exercises
5. Wrist Tendonitis Exercises

Musculoskeletal Booklet:

1. Musculoskeletal Booklet

What is RSI?:

1. What is Repetitive Strain Injury (RSI)?
2. Warning Signs of Repetitive Strain Injury
3. Ten ways to prevent RSI

Upper extremity – Injury & Injury Prevention Exercises

1. Carpal Tunnel Prevention Exercises
2. De Quervain’s Tenosynovitis Exercises
3. Epicondylitis Prevention Exercises
4. Rotator Cuff Strengthening Exercises
5. Wrist Tendonitis Exercises

Carpal Tunnel Syndrome Information Links:

1. CTS I
2. CTS II
3. CTS III
4. CTS IV

Tendonitis Information Links:

1. Tendonitis I
2. Tendonitis II
3. Tendonitis III
4. Tendonitis IV
5. Tendonitis V

Bursitis Information Links:

1. Bursitis I
2. Bursitis II
3. Bursitis III
4. Bursitis IV

Epicondylitis Information Links:

1. Epicondylitis I
2. Epicondylitis II
3. Epicondylitis III
4. Epicondylitis IV

Rotator cuff syndrome Information Links:

1. Rotator cuff syndrome I
2. Rotator cuff syndrome II
3. Rotator cuff syndrome III
4. Rotator cuff syndrome IV

Tenosynovitis Information Links:

1. Tenosynovitis I
2. Tenosynovitis II
3. Tenosynovitis III
4. Tenosynovitis IV

Trigger finger Information Links:

1. Trigger finger I
2. Trigger finger II
3. Trigger finger III
4. Trigger finger IV

Diffuse RSI Information Links:

1. Diffuse RSI I
2. Diffuse RSI II
3. Diffuse RSI III

More information on Repetitive Strain Injuries:

1. http://www.healthcyclopedia.com RSI
2. www.ability.org RSI
3. www.ability.org RSI
4. Deborah Quilter's RSIHelp.com

Laptop Ergonomics:

1. Laptop Ergonomics handout
2. Laptop computer Ergonomics tips

Ergonomics Newsletter:

1. Ergo Newsletter Volume 1 (PDF)