W ORKPLACE E RGONOMICS

W HAT A RE E RGONOMICS ?

According to OSHA the science of fitting workplace conditions and job demands to the capabilities of the working population. Effective and successful "fits" assure high productivity, avoidance of illness and injury risks, and increased satisfaction among the workforce
(Occupational Safety & Health Administration [OSHA], 2007)

C OMMON W ORKPLACE I NJURIES

Sprains, Strains, Muscle Tears Fractures Carpal Tunnel Syndrome Back Pain Tendonitis (U.S. Department of Labor, 2010, p. 10)

H OW D O T HESE O CCUR ?

Falls Overexertion Repetitive Motion Contact with other objects Violent Acts (U.S. Department of Labor, 2010, p. 8)

T HE C HAIR

Adjust height so that feet are flat on the floor Adjust armrests 1 inch below forearms Select a chair with lower back support (Sorrells, 2009,
p. 28)

T HE M ONITOR

Adjust so that it sits 16-30 inches from your face The middle of the monitor should be at the level of your chin, or slightly lower if you wear glasses
(Lukacs, 2011, p. 27)

T HE L APTOP D ILEMMA

Laptops typically sit lower on our desks and are more difficult to raise to the correct working height. Try sitting your laptop on a riser to avoid looking down at the screen or hunching your shoulders.

E YE S TRAIN

To prevent eye strain related to looking at computer monitors for extended periods follow the 20-20-20 rule: every 20 minutes, for 20 seconds, look at something 20 feet away (Anshel,
2007, p. 417)

S TRETCH & M OVE

Stretching at your desk throughout the day can reduce pain brought on by sitting at a computer for prolonged periods (Marangoni, 2010, p. 34-35)

Getting up and moving helps stretch your muscles and gets rid of waste products that collect in muscles during periods of prolonged sitting (Lukacs, 2011, p. 27)

R EDUCE S TRESS

Clear your desk Listen to music Keep things organized Keep a protein filled snack on hand Keep a sweet snack on hand (Chillot, 2004, p. 170-172)

P ROTECT Y OURSELF

Wipe down workstation frequently (Chillot, 2004, p. 172174)

Wash hands frequently

Cover cough and sneezes

T HE E ND !

R EFERENCES
Anshel, J. R. (2007). Visual ergonomics in the workplace. AAOHN Journal, 55, 414-422. Retrieved from http://www.slackjournals.com/AAOHN Chillot, R. (2004). Work it. Health, 18, 169-176. Retrieved from http://www.health.com Lukacs, C. (2011). Occupational health: Using technology safely. ACA News, 7, 26-27. Retrieved from http://www.acatoday.org

R EFERENCES
Marangoni, A. H. (2010). Effects of intermittent stretching exercises at work on musculoskeletal pain associated with the use of a personal computer and the influence of media on outcomes.

Work, 36, 27-37. doi: 10.3233/WOR-2010-1004

Sorrells, C. (2009). Everyday office ergonomics. ACA News, 5, 28-29. Retrieved from http://www.acatoday.org