What is Ergonomics in the Workplace?
Ergonomics is the term given to the study of the relationship between
people and their work environment. Usually, the term is used to talk
specifically about the physical relationship, but it includes the way work
environments psychologically affect people.
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The correct application of
ergonomic ideas is a great help in reducing stress, and in reducing the risk
of R.S.I.
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What is Ergonomics in the Workplace |
R.S.I. (Repetitive Strain Injury)
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RSI is real. It may not affect you,
but it does affect thousands of people. As the term indicates, it is an
injury that results from performing one kind of physical activity for too
long without a break. Musicians and dancers suffer from it. So do many people
who use computers in office environments.
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Why is RSI a (relatively) new problem for office workers?
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Before the onset of computers and
other automated equipment, people were constrained by the physical
limitations of the mechanical equipment they used - for instance,
typewriters. When manual typewriters were used, one had to stop at the end of
each line and physically shift the roller to the next line. Even when
automatic typewriters were introduced, there was usually still a pause
required whilst the roller automatically moved to a new line.
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Now, with the onset of 'word
wrapping' in word processors, and the increasing reliance on computer mouse
usage, there is less chance for people to take a break simply as a by-product
of the technology they use. If breaks aren't taken deliberately and
regularly, the risk of RSI increases.
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What are the symptoms?
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The first symptoms of RSI are
muscle aches in the shoulders, upper arms and forearms. Backaches are also
common symptoms.
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More serious symptoms are feelings
of tingling or 'pins and needles' in the wrists and forearms. Sometimes a
slight feeling of numbness occurs in these areas. If you experience these
sensations regularly at work, you have the beginnings of RSI.
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1) PROPER POSTURE AND BODY POSITIONING
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The majority of employed persons
spend at least part of their time in an office environment. Usually, these
offices do utilize ergonomic furniture. So often, however, we do not use this
furniture to its full benefit. This may be due to bad posture, faulty
equipment or time constraints. Such factors work to our detriment;
considering how much time we spend in the work environment, the effects on
our body and mind are obviously considerable.
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Ideally, you should have your desks
set up to this kind of model:
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When you look straight ahead, your
eyes should be level with the top of your monitor screen.
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Your elbows should be at a
90-degree angle. Your upper arms should be vertical, with your elbows
directly by your sides. The underside of your forearms should therefore be
parallel with the floor.
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Lower Back
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The back of the seat should be
supporting your lower back; specifically, the arch of your spine.
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Chair Height
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Your chair should be elevated so
that your feet are firmly planted on the floor, without splaying out.
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Distance from Monitor
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The monitor screen should be at a
distance between 50 and 60 centimetres (20 inches and 2 feet) from your face.
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Wrist Attitude
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Your wrists should be level with
your forearms, neither higher nor lower. Wrist pads may be helpful to support
your wrists.
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2) EXERCISES
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There are a number of exercises you
can undertake to help counteract the effects of RSI, at least in its early
forms. Below are three examples. Ideally, of course, you should not have to
resort to these exercises at all, but should you begin to detect symptoms,
these may prove helpful to you:
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Lift your arms to about chest
height, with your hands directly in front of you. Loosely shake your hands at
the wrists for 10 seconds, keeping your joints as relaxed as possible. Then
gently drop your arms to your sides, completely relaxing all the muscles.
Stay relaxed for at least 20 seconds.
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'The Collapsing Tent', a.k.a. 'The Spider'
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Form a gentle arch with both hands,
like a tent. Bring the fingertips of both hands together.
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Now push your hands together at the
knuckles. Push slowly and evenly. Push as far as you can without discomfort.
Hold for five seconds, no more.
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Now release and shake your hands as
above.
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180-degree Head Roll
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Be careful how you do this one, as you
don't want to put stress on your neck. Lower your head towards your chest
without bending your back or arching your shoulders. Lower it as far as it
will go without discomfort. Now, keeping your head low, slowly rotate your
head to the right so that you face your right shoulder. DO NOT roll past your
right shoulder; otherwise you will pinch your spine. Now roll your head
slowly in the opposite direction until you face your left shoulder. Make sure
your movements are slow and steady. Roll your head back to center. Raise it
gently. Relax your shoulders and neck.
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3) BREAKS
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You must ensure that you take
regular, frequent breaks of short duration to break up keystrokes and other
repetitive physical procedures. You should spend between five and ten minutes
away from your work-space every hour.
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In addition, when you have your allotted
lunch or other breaks, be sure and take them away from your work space;
preferably well away from the entire office environment. In the high-pressure
world of contemporary business practice, it can often be extremely difficult
to tear yourself away from your work. The time you spend away, however, will
significantly increase your well-being and will help to prevent illness and
consequent time away from work.
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