FREE ESSAY ON ERGONOMICS

ERGONOMICS

What is ergonomics?
Ergonomics is the science of fitting the job to the worker. When there is a mismatch
between the physical requirements of the job and the physical capacity of the worker,
work-related musculoskeletal disorders (WMSDs) can result. Workers who must repeat the
same motion throughout their workday, work in an awkward position use a great deal of
force to perform, repeatedly lift heavy objects or face a combination of these risk
factors are most likely to develop WMSDs. In this report, I will outline the main factors
in having a safe workstation.
Sitting-Chair
There are certain ways in which you may choose an ergonomically correct chair. Does the
seat feel comfortable and fit you shape? When you sit in the chair the seat should be at
least one inch wider than your hips and thighs on either side. The seat should not be too
long for your legs otherwise it will catch you behind the knees or it will prevent you
from leaning fully back. Most ergonomic chairs have a seat with a front that prevents the
seat from catching you behind the knees. The seat should also be contoured to allow even
weight distribution and it should be comfortable to sit on. Is the seat chair height
adjustable? The chair should be adjustable so that you can adjust seat height while you
are sitting on the chair. Some chairs have a mechanical height adjustment (spinning)
mechanism. Does the chair have a comfortable lower back rest? Many chairs have cushioned
lower back supports that can be adjusted up and down and forwards and backwards to fit
your shape. If the chair has a fixed height lower back support and it feels comfortable
when you sit back against this then a fixed lower back support may be acceptable. When
you sit back against the lower back support is there space for hips? Insufficient hip
room can make you sit too far forwards on the seat so that you will not have enough thigh
support. Does the seat still feel comfortable after you've been sitting in it for 30 - 60
minutes? If the seat is made from foam then continuous use can cause it to become
deformed and then it will not provide cushioned support. Insufficient cushioning and
inappropriate contouring can cause discomfort and hip and back fatigue. Is the tilt of
the seat adjustable? In some situations it can be helpful to change the tilt of the seat
pan to help to maintain a healthy seated posture. Does the chair have a 5-pedestal base?
The chair should have at least a 5-pedestal base with casters that glide freely over the
floor surface. You may also want to choose a chair that swivels easily. Do you need
armrests on your chair? If so, are the armrests broad, cushioned and comfortable? While
sitting can you adjust the height of the armrests and can you move the armrests closer
together or further apart? 
Typing- Keyboard
In the ideal typing posture both static and dynamic muscle loads are minimized. This
posture is achieved when the keyboard is below seated elbow height and the keyboard base
is gently sloped away from the user so that the key tops are accessible to the hands in a
neutral posture. In this position the arms, shoulders, neck and back can relax,
especially during brief rest pauses. Also, in this slightly reclined sitting position the
low back rests against the lumbar support of the chair, the elbow angle is opened to
promote circulation to the lower arm and hand, the abdominal angle, and the popliteal
angle (behind the knees) are opened to promote blood circulation. The feet rest firmly
upon the floor.
Looking-Monitor
Optical glass glare filters on computer monitors can reduce health and vision problems
related to computer glare and help boost productivity in computer users, according to a
new Cornell University study. After using a glass anti-glare filter, the percentage of
problems related to tiredness, trouble focusing eyes, itching/watery eyes and dry eyes
was half what they were before filter use. This was true for people, who use computer
monitors all day at work, said ergonomist Alan Hedge, who is the professor of design and
environmental analysis and director of the Human Factors Laboratory at Cornell
University. Also, 80 percent of users reported that the filters made it easier to read
their screens, and more than half said that the filters helped their productivity. We can
now conclude that anti glare filters are a must in a safe workstation.
Scrolling-Mouse
The following tips should avoid a mouse-related injury. The same posture principles apply
to other input devices (e.g. trackball, pen, etc.). Mouse Grip - don't throttle your
mouse, hold the mouse gently to move it over a surface. Mouse from the Elbow - don't
skate or flick the mouse with your wrist. Make controlled movements using your elbow as
the pivot point and keep your wrist straight. Optimal Mouse position- sit back in your
chair, relax your arms then lift your hand up, pivoting at the elbow, until your hand is
just above elbow level. Your mouse should be positioned somewhere around this point. With
a flat mouse platform, position this above the keyboard and over the numeric keypad if
you are right handed - you can easily move it out of the way if you need to access these
keys. Protect your wrist - if you look at the wrist it is curved away from any contact
surface. The forearm is shaped liked this for the wrist to remain free of surface
pressure. Avoid restricting circulation - For many people there are exposed blood vessels
near the skin at the wrist, which is where the pulse is often taken. Any pressure in this
region will disrupt circulation into the hand and this will increase the risks of injury.
Avoid Restricting Arm Movement - with a softly padded wrist rest, especially one that is
rounded, or a soft chair arm rest the forearm becomes locked into position and this
encourages people to make mouse movements by flicking the wrist, which also increases
pressure. 
Mouse shape - choose a mouse design that fits your hand but is as flat as possible to
reduce wrist extension. Don't use a curved mouse. Use a symmetrically shaped mouse.
Consider a larger mouse, such as the Whale mouse, that encourage arm rather than wrist
movements. Load sharing - if you want to load share between your right and left hands,
that is using the mouse for some of the time with each hand. For this you need to choose
a mouse platform that can easily be configured to the left or/and right, and a
symmetrical shaped mouse that can be used by either hand. 
Stretching and Breaks 
The body was designed to perform a variety of tasks while actively using muscles.
Sustained muscle activity robs the muscles of life giving blood flow. It is very
important to actively stretch during breaks to flush out toxins that build up in the
muscles that were used for sustained posture. 
The following body areas typically need stretching or relaxation exercises after computer
use:
-  Neck 
-  Hands and Wrists 
-  Upper Back and Shoulders 
-  Lower Back 
-  Eyes 
-  Legs 
Stretching should always be performed gently using controlled movements! If you
experience any pain or discomfort, discontinue the exercise and consult a qualified
health professional immediately! 
http://ergo.human.cornell.edu/
http://www.osha-slc.gov/SLTC/ergonomics/index.html
http://members.aol.com/rdergo2/wsetup.htm
http://www.safetyoffice.uwaterloo.ca/hspm/documents/office_ergo/ergo/vdt.html
What is ergonomics?
Ergonomics is the science of fitting the job to the worker. When there is a mismatch
between the physical requirements of the job and the physical capacity of the worker,
work-related musculoskeletal disorders (WMSDs) can result. Workers who must repeat the
same motion throughout their workday, work in an awkward position use a great deal of
force to perform, repeatedly lift heavy objects or face a combination of these risk
factors are most likely to develop WMSDs. In this report, I will outline the main factors
in having a safe workstation.
Sitting-Chair
There are certain ways in which you may choose an ergonomically correct chair. Does the
seat feel comfortable and fit you shape? When you sit in the chair the seat should be at
least one inch wider than your hips and thighs on either side. The seat should not be too
long for your legs otherwise it will catch you behind the knees or it will prevent you
from leaning fully back. Most ergonomic chairs have a seat with a front that prevents the
seat from catching you behind the knees. The seat should also be contoured to allow even
weight distribution and it should be comfortable to sit on. Is the seat chair height
adjustable? The chair should be adjustable so that you can adjust seat height while you
are sitting on the chair. Some chairs have a mechanical height adjustment (spinning)
mechanism. Does the chair have a comfortable lower back rest? Many chairs have cushioned
lower back supports that can be adjusted up and down and forwards and backwards to fit
your shape. If the chair has a fixed height lower back support and it feels comfortable
when you sit back against this then a fixed lower back support may be acceptable. When
you sit back against the lower back support is there space for hips? Insufficient hip
room can make you sit too far forwards on the seat so that you will not have enough thigh
support. Does the seat still feel comfortable after you've been sitting in it for 30 - 60
minutes? If the seat is made from foam then continuous use can cause it to become
deformed and then it will not provide cushioned support. Insufficient cushioning and
inappropriate contouring can cause discomfort and hip and back fatigue. Is the tilt of
the seat adjustable? In some situations it can be helpful to change the tilt of the seat
pan to help to maintain a healthy seated posture. Does the chair have a 5-pedestal base?
The chair should have at least a 5-pedestal base with casters that glide freely over the
floor surface. You may also want to choose a chair that swivels easily. Do you need
armrests on your chair? If so, are the armrests broad, cushioned and comfortable? While
sitting can you adjust the height of the armrests and can you move the armrests closer
together or further apart? 
Typing- Keyboard
In the ideal typing posture both static and dynamic muscle loads are minimized. This
posture is achieved when the keyboard is below seated elbow height and the keyboard base
is gently sloped away from the user so that the key tops are accessible to the hands in a
neutral posture. In this position the arms, shoulders, neck and back can relax,
especially during brief rest pauses. Also, in this slightly reclined sitting position the
low back rests against the lumbar support of the chair, the elbow angle is opened to
promote circulation to the lower arm and hand, the abdominal angle, and the popliteal
angle (behind the knees) are opened to promote blood circulation. The feet rest firmly
upon the floor.
Looking-Monitor
Optical glass glare filters on computer monitors can reduce health and vision problems
related to computer glare and help boost productivity in computer users, according to a
new Cornell University study. After using a glass anti-glare filter, the percentage of
problems related to tiredness, trouble focusing eyes, itching/watery eyes and dry eyes
was half what they were before filter use. This was true for people, who use computer
monitors all day at work, said ergonomist Alan Hedge, who is the professor of design and
environmental analysis and director of the Human Factors Laboratory at Cornell
University. Also, 80 percent of users reported that the filters made it easier to read
their screens, and more than half said that the filters helped their productivity. We can
now conclude that anti glare filters are a must in a safe workstation.
Scrolling-Mouse
The following tips should avoid a mouse-related injury. The same posture principles apply
to other input devices (e.g. trackball, pen, etc.). Mouse Grip - don't throttle your
mouse, hold the mouse gently to move it over a surface. Mouse from the Elbow - don't
skate or flick the mouse with your wrist. Make controlled movements using your elbow as
the pivot point and keep your wrist straight. Optimal Mouse position- sit back in your
chair, relax your arms then lift your hand up, pivoting at the elbow, until your hand is
just above elbow level. Your mouse should be positioned somewhere around this point. With
a flat mouse platform, position this above the keyboard and over the numeric keypad if
you are right handed - you can easily move it out of the way if you need to access these
keys. Protect your wrist - if you look at the wrist it is curved away from any contact
surface. The forearm is shaped liked this for the wrist to remain free of surface
pressure. Avoid restricting circulation - For many people there are exposed blood vessels
near the skin at the wrist, which is where the pulse is often taken. Any pressure in this
region will disrupt circulation into the hand and this will increase the risks of injury.
Avoid Restricting Arm Movement - with a softly padded wrist rest, especially one that is
rounded, or a soft chair arm rest the forearm becomes locked into position and this
encourages people to make mouse movements by flicking the wrist, which also increases
pressure. 
Mouse shape - choose a mouse design that fits your hand but is as flat as possible to
reduce wrist extension. Don't use a curved mouse. Use a symmetrically shaped mouse.
Consider a larger mouse, such as the Whale mouse, that encourage arm rather than wrist
movements. Load sharing - if you want to load share between your right and left hands,
that is using the mouse for some of the time with each hand. For this you need to choose
a mouse platform that can easily be configured to the left or/and right, and a
symmetrical shaped mouse that can be used by either hand. 
Stretching and Breaks 
The body was designed to perform a variety of tasks while actively using muscles.
Sustained muscle activity robs the muscles of life giving blood flow. It is very
important to actively stretch during breaks to flush out toxins that build up in the
muscles that were used for sustained posture. 
The following body areas typically need stretching or relaxation exercises after computer
use:
-  Neck 
-  Hands and Wrists 
-  Upper Back and Shoulders 
-  Lower Back 
-  Eyes 
-  Legs 
Stretching should always be performed gently using controlled movements! If you
experience any pain or discomfort, discontinue the exercise and consult a qualified
health professional immediately! 
http://ergo.human.cornell.edu/
http://www.osha-slc.gov/SLTC/ergonomics/index.html
http://members.aol.com/rdergo2/wsetup.htm
http://www.safetyoffice.uwaterloo.ca/hspm/documents/office_ergo/ergo/vdt.html