Safety Tip Tuesday - Ergonomics
Benefits of Ergonomics
Proper ergonomics is critical in today’s industries. The result of continually exerting the same muscles or ligaments repeatedly over time can lead to long and drawn out claims. However, the number and severity of Musculoskeletal disorders (MSDs) resulting from workplace overexertion, and their associated costs, can be substantially reduced by applying effective ergonomic principles.
Many MSD cases are injuries that compound over time. MSDs affects the muscles, nerves, blood vessels, ligaments, and tendons. Workers can be exposed to hazards that can contribute or lead to MSDs at work. These activities can include lifting heavy items, bending, reaching overhead, pushing and pulling heavy loads, working in awkward body positions, and performing the same tasks repetitively.
Workplace induced MSDs can be prevented. Ergonomics, defined as fitting a job to a person, can help lessen muscle fatigue, increase productivity, and can help greatly reduce the number of work-related MSDs. Some examples of these injuries include carpal tunnel syndrome, tendinitis, rotator cuff injuries, muscle strains, and low back injuries. All of these injuries can lead to a painful life for the employee and much higher costs for the employer.
The Bureau of Labor Statistics maintains that MSD cases account for 1/3 of all worker injury and illness cases.
6 Office Ergonomic Tips
Keep moving: regularly vary your body positioning. Don’t maintain the same posture or position for extended periods of time. Stand up, walk around, or do some light stretches for a few minutes every hour or so.
Maintain good head and neck posture. Check the position of your monitor, it should be positions directly in front of you, with the center of the screen at eye level. Your neck and shoulders should be in a relaxed and neutral position. If you use more than one monitor, be sure you can see them easily without having to turn your head.
Combat eye strain. Remember to rest your eyes. Be sure to blink regularly! Close your eyes periodically to help avoid eye strain. You’ll also want to light the space appropriately. Lighting that’s too dim or too bright can cause eyestrain, leading to blurred vision, headaches, and neck pain.
Be aware of your overall posture. Don’t slouch. If you’re sitting, make sure your hips are positioned as far back as they can go in your chair. The back of your chair should support your upper and lower back, so sit in a position that lets the chair guide your posture. Your head, neck and shoulders should be relaxed; your elbows should remain close to your body. Your forearms, wrists, and hands should be in a straight line and be approximately parallel to the floor.
Position your chair properly. When sitting while working, scoot in. Don’t sit too far away from your keyboard and mouse. If you have to stretch your arms out to reach your mouse and keyboard, you’ll tire more easily. Position your keyboard and mouse at a distance where you can keep your elbows bent in a neutral position. Also, adjust your chair for your height. Your feet should comfortable rest on the floor when you are sitting; your knees should be at or just below hip level. If your seating position is too low or too high, raise or lower the chair - or get a footrest.
Keep your arms close. If you don’t have an ergonomic work station, you may be too far away from your keyboard and mouse. When you have to stretch your arms out to type, the muscles in your neck, shoulders, arms, elbows, wrists, and hands can suffer. You can reduce fatigue in these areas by ensuring your typing posture keeps your elbows bent at a 90-degree angle, and the weight of your arms is supported.
No matter whether you sit or stand while working, these tips will help improve your workplace ergonomics. The benefits of your ergonomically improved workstation will help you work more comfortably and keep you at your healthy best. Over time, your body will thank you.
