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Super Computer UsersSuper Athletes: 

February 1999 Super Computer Users Super Athletes

Liability: 

Liability The information contained in this presentation represents current practices and procedures. The use of this information should not replace your doctor’s advice, common sense, or good judgment. The State of California, Department of Personnel Administration assumes no liability for any action taken by any person using this information.

Ergonomics - What is it?: 

Ergonomics - What is it? Ergonomics is a method that improves the match between the worker and the workplace or task. The goal is to reduce or eliminate pain caused by repetitive motion injuries by reducing risk factors.

Repetitive Motion Injuries: 

Repetitive Motion Injuries What are they? Repetitive Motion Injuries (RMIs), also knows as Cumulative Trauma or Repetitive Stress Injuries, occur over time with repetitive stress to tendons, nerves, and/or blood vessels.

What activities are limited with RMIs?: 

What activities are limited with RMIs? computer keying driving lifting gardening using tools playing sports using a toothbrush using a comb/brush cooking caring for children Any activity that requires the use of your hands and arms can be limited, i.e.

What risk factors can cause RMIs?: 

What risk factors can cause RMIs? repetitive activities awkward posture forceful exertions static positions work habits contact pressures vibration material handling cold temperatures Combining two or more of these risk factors increases the possibility of injury. Good Ergonomics minimizes or eliminates these risk factors.

Symptoms: 

Symptoms Pain Skin color changes Numbness or tingling Decreased range of motion Decreased grip strength Swelling

Progression: 

Progression Overall fatigue or stiffness Intermittent Discomfort Numbness or Tingling Pain experienced regularly Loss of function

Prevention/Intervention: 

Prevention - using ergonomic methods to avoid pain, injury or illnesses i.e. repetitive motion injuries. Intervention - using ergonomic methods to minimize or stop pain from occurring by modifying your workstation and work habits. Prevention/Intervention

Prevention/InterventionWhat should I do?: 

Prevention/Intervention What should I do? Stay fit by committing to an exercise plan Stretch often Use good posture Set-up your workstation using the steps in this presentation

Prevention/InterventionWhat should I do? (cont.): 

Prevention/Intervention What should I do? (cont.) Pay attention to your work habits - are you experiencing unusual pain or fatigue after certain activities? If yes, talk to your supervisor about an ergonomic evaluation. Eat nutritional foods Work Safely & comfortably

“Stretch”: 

“Stretch” Stand up and stretch at least once an hour Stretch when sitting as often as needed to prevent muscle fatigue Break up your computer work with alternate tasks that require you stand up and walk

“Exercise”: 

“Exercise” Walk Golf Lift Weights Run Ski Dance

Workstation Set-up: 

Adjust workstation height & depth to make room for your legs, approximately elbow level Position keyboard height and angle where you are comfortable and wrists are in a neutral position Workstation Set-up

Workstation Set-up (cont.): 

Place mouse at elbow height Adjust monitor distance and height for comfortable reading Relax, move your hand & arms freely while keying Workstation Set-up (cont.)

“The Chair”: 

Adjust: Height so your feet are comfortably on the floor Backrest to fit lumbar curve Back tilt to support your body comfortably Seat pan angle to avoid pressure on your knees and thighs Armrests to support arms in a relaxed position “The Chair”

“Posture”: 

“Posture” Relax your arms and shoulders Keep your head balanced over your shoulders Support your spine in a slightly arched position with chair back

“Posture” (cont.): 

“Posture” (cont.) Place elbows comfortably at your side Support your feet comfortably on floor or foot rest Relax your fingers and allow hands & arms to move freely while keying

“Work Habits”: 

Telephone - use a headset or conference phone to keep hands free Reaching - stand and move closer to an object to avoid over reaching Lifting - assess the load, get help if the load is too heavy or awkward Lighting - use enough to read & complete tasks without excess glare or eye strain “Work Habits”

“Work Habits” (cont.): 

Eye strain - adjust hard copy or screen distance & relax eyes for comfort. Get yearly eye checks Breaks - take regular and mini breaks (alternate tasks, stand up and take a phone call, etc.) Stretch - do it often Walk - it is the easiest way to increase fitness “Work Habits” (cont.)

Pointing Devices: 

Pointing Devices Tips to alleviate discomfort from using a pointing device/mouse: Check posture - use your pointing device in a comfortable position. Avoid Reaching - there are different accessories if needed to place the mouse in a comfortable position, i.e. a mouse stage or articulating trays. Try different types of pointing devices - ergonomic mouse, joy stick, touch pad if your are still experiencing discomfort.

Navigate With Your Keyboard: 

Navigate With Your Keyboard Using the keyboard can give you a comfortable break from the mouse. Click on the Help Index in your software to find a list of “Keys” for working with documents. For instance, in Microsoft software, the Control key plus the letter “O” will bring up the open menu. Use the pointing device or navigating method that is the most comfortable for you.

Laptop Tips: 

Use external mouse and keyboard On the road, find best comfortable position Eliminate glare Stretch often Exercise - walk on breaks Use proper lifting techniques, especially when lifting objects in and out of a vehicle Laptop Tips

Ergonomic Assessment: 

Ergonomic Assessment Talk to your supervisor about completing or requesting an ergonomic assessment of your work habits and workstation if your are experiencing discomfort. Follow the recommendations from your assessment. This will minimize your risk for getting a repetitive motion injury. Note: There is a workstation checklist in the “Computer User’s Handbook” available at www.dpa.ca.gov???

“Wellness”: 

“Wellness” Exercise 3 times/week for 30 minutes - walking, running, bicycling... Stretch often Eat nutritional foods Find stress reducers that work for you Take time to Relax each day Get plenty of rest Take good care of you!

Summary: 

Summary Stretch at least hourly while sitting or when doing repetitive tasks Take mini breaks from keying or other repetitive tasks to do alternate work Assess you work habits Assess your workstation Work with your supervisors to correct anything that causes unusual fatigue or pain Eat nutritional foods & get plenty of rest

Who’s Responsible: 

Who’s Responsible Your department is responsible to provide a safe and healthy working environment. You are ultimately responsible for your health, safety and wellness.

Where Can I Get Help?: 

Where Can I Get Help? Supervisor Health & Safety Coordinator Department Injury and Illness Prevention Program, Computer User’s Handbook, or other ergonomic pamphlets published by various companies Training Personal Physician

Why Pay Attention To All Of This?: 

Why Pay Attention To All Of This? Your quality of life is much better when you are pain and injury free! You recover from an injury much faster when you are healthy and fit. Personal health, fitness, and safety makes you the winner.