UNHCE Information Technology & Distance Education Blog: Ergonomics Archives

Students in the UNH Occupational Therapy 872 class did an ergonomics project involving UNHCE staff. They observed several UNHCE staff members in their offices, and noted the most-frequent workstation ergonomic issues among our staff.

As a project, they developed a brochure for UNHCE staff, incorporating information & recommendations for optimal ergonomic positioning (See brochure.) It is designed to be printed as a brochure. Feel free to print a copy for your reference.

Proper ergonomics can maintain or improve your health. No one in Extension has ergonomics as part of their role. There are, however, external resources available to UNHCE staff, based on the category or funding stream through which they are employed.

For information on where you can get advice or resources to meet your ergonomic needs, see: http://extension.unh.edu/blogs/itde/Erg4CE.doc

Downloadable and printable fact sheets on various ergonomic issues and Repetitive Strain Injuries (RSIs) are available at:
http://www.keytools-ergonomics.co.uk/advice/condition_sheets.asp

Conditions mentioned include tendon, nerve, muscle, circulatory, and bursa-related disorders.

Links to web resources on ergonomics are available at: http://www.keytools-ergonomics.co.uk/advice/useful_links_downloads.asp

As of date of publication, there were links to 9 sites, all of which have a comprehensive collection of resources and information on ergonomics.

Downloads of guides are also available at this site.

Free animated tips on the topics of:
* Eye strain
* Arm strain
* Repetition are available at: http://www.keytools-ergonomics.co.uk/advice/sammy.asp

These tips show a skeleton going through various movements and explain the effects on your body, along with ways to change your routine to avoid injury.

MEMIC, the Worker's compensation insurer for UNH, has published a helpful document regarding Ergonomics in the Office Environment. Topics include:

INTRODUCTION TO ERGONOMICS
CONSIDERATIONS
THE CHAIR
THE KEYBOARD
KEYBOARD TRAYS
THE MOUSE
WRISTRESTS
THE MONITOR
DOCUMENT HOLDERS
PRINTERS
TASK LIGHTING
FOOTRESTS
TELEPHONES
SIT/STAND STATIONS
WORK SURFACES
REACHES

This document is available in a searchable format.

The Perils of PC Posture:

eWEEK picked the brains of a slew of ergonomics and other posture professionals, who all voiced the sobering truth that human beings were not designed to fold themselves into computer workstations each day. But, they weren't all gloom and doom�they also suggested simple adjustments workers can make to save themselves from a lifetime of aching backs and sore necks.

Relaxing and stretching are part of necessary daily activities. They help to keep your muscles and body from over-stressing, thus lowering your risk of injury.

There is a free Video sample available at: http://www.easydesktopyoga.com/

This sample is a four-minute exercise sequence in Windows Media: The four-minute Office Warm Up video download starts with a stretching exercise for the arms and back. It also opens the lungs to allow for more invigorating oxygen absorption. The next exercise loosens up the wrists, elbows, and shoulders. The third exercise loosens the upper torso, back of the neck, and arms. The final invigorating exercise in the sequence loosens the arms and deepens the breath. 

Try it for free. If you want the fuller version, it is available for download at the site, or at: http://extension.unh.edu/cgi-bin/mt/www.2CheckOut.com for $9.95.

For people who get seriously engrossed in their work & forget to stretch, there's a product which reminds you at what ever interval you set. This product also gives you stretching exercises in various categories.

They offer a 30-day free trail.

For further info, go to: http://www.stretchware.com/

Cradling the phone is one of the worst things one can do. Most people are under the misimpression that if they don't feel pain in their necks, caviling the phone is not an issue. That is wrong on two counts:

1) Cumulative trauma injuries build over time. By the time you feel pain, you have already incurred some damage.

2) Nerve impingement in the neck can express itself in other parts of the body. For instance, numbness in the fingers can originate from the neck.

For those reasons, no one should cradle the phone. If you must have your hands free while on the phone, then use a speaker phone or headset.

One vendor for headsets is: http://www.headset.com/

Your chair is one of the most important components leading to workspace comfort. No one chair is right for everyone, but the more adjustments, the more likely it will fit you as you vary your routine, and be suitable for others in the future.

Sample Chairs

There are 3 Steelcase demo chairs available to try at UNH. They have various prices and features. They are housed at Purchasing (11 Brook Way, near Stoke.)

These 3 chairs were selected as models because they the have the necessary adjustments to fit the majority of people. Each chair has a tag, describing the features of the chair and the UNH price. (Options, such as custom material and other upgrades, would add to the price.) The contact person at Purchasing is Jackie Nyberg (jackie.nyberg@unh.edu) Her phone number is 862-2332.

Office Environments also has a showroom in Manchester. They have more chairs there than at UNH. For those close to Manchester, that may be a better option.

If you find one of these chairs is of interest, Gary Warren of Office Environments will deliver one to your office for you to try for a week or two. (He covers all of NH, so will also deliver to county offices.) He will go over all of the adjustments, so you can test it out. It's a good idea to do so for at least a week, as what feels good at the beginning of the day may not be as comfortable after a long day. It's like new shoes. You want to give it a few days and be sure it's as comfortable after using it a while, as it was at first.

The contact person is: Gary Warren at 603-668-6831 or 800 358-6328. He also has information on their complete line of chairs. If you are interested in a different chair, Gary would still be the contact person.

FYI, Office Environments are Steelcase vendors, so they should be able to obtain any Steelcase chair for you. If you would like to check out what Steelcase has to offer, their section on chairs is at: http://www.steelcase.com/na/products.aspx?f=10078 (Two of the options available at purchasing at UNH are the Criterion & the Leap chair.)

A good article on workspace ergonomics and its cost is available at:
http://www.fellowes.com/Fellowes/site/workspace/workspace_article_ergo_2.aspx

This article, titled, "Good Ergonomics Make Good Economics," discusses the cost of prevention vs. the cost of injury due to Musculoskeletal disorders (MSD)

Many people seem to be using wrist supports and mouse pads which are relatively hard. The goal of wrist supports is to gently support your wrist. They should be cushioning. Foam ones are fine for many people. For the long haul, many people prefer gel rests.

The advantages to gel rests are that they tend to "bounce back" after use, and have less "memory" than foam rests. That means you don't get the little dents in them which often happens with a foam pad. Another advantage is it is a gentle, more-even form of support.

Gel rests can be purchased for your keyboard, mouse, and even accessories.

One manufacturer we have liked is Fellowes. Office Max carries that line.

Ordering info is:

Item #s are:
Gel rest (long, for in front of the keyboard): E691137
Gel rest with mouse pad: E691141

They cost $11.25 each.

A listing of all wrist rests offered by this manufacturer is at:
http://www.fellowes.com/Fellowes/site/products/productssubcategory.aspx?loc=left&Name=WRISTS_SUPPORT_WORKSPACE_ERGO


Note: Rests are not meant to be used to support your wrist while typing or mousing. Your hands should move freely and be elevated above the wrist/palm rest while typing. When resting, the pad should contact the heel or palm of your hand, not your wrist.

For further info on wrist support, see: http://www.osha.gov/SLTC/etools/computerworkstations/components_wrist_rests.html

Biomechanics is the study of the physical interaction of the worker with his/her tools, machines, materials and work station in order to maximize worker performance and minimize the risk of musculoskeletal injury.

UNH Human Resources offers assistance in evaluating the biomechanics of a worker's office. To see their evaluation tool, go to:
http://www.unh.edu/hr/pdfs/bio-mech.pdf

Try before you buy!

Many people are taking a more-serious look at their workstations and layouts, and evaluating the ergonomics of their regular activities. In the process, trying different mice, keyboards, keyboard trays, etc. can be helpful.

The ITDE group has sample mice that UNHCE staff may borrow for a 2-week period, if they would like to try a different mouse before buying it. (See: "Ergonomic Mice available for Loan" at: http://extension.unh.edu/blogs/itde/archives/001109.html

We have just purchased an ergonomic keyboard, which we have added to our "sign-out pool."

For further information, or to sign out a mouse or the ergonomic keyboard, contact Barbara Wright (barbara.wright@unh.edu.)

It's been proven that short stretch breaks are a good way to decrease the likelihood of developing a repetitive motion disorder, such as Carpal Tunnel Syndrome. There are many ways you can accomplish this. Getting up and walking to the copying machine, getting your mail, or getting a drink of water part way through a project, rather than staying glued to your computer for hours on end, are some simple examples.

While sitting at your computer, having something like a stress ball (a small, soft, tennis-ball sized ball which you squeeze), is a way to change muscle movements to stretch & relax muscles in your hands, wrist, and even lower arms.

Several stretching exercises have already been posted in the ergonomics section of this Blog, including:

Shoulder Stretches
Copy Machine Stretches
and
Hand & Wrist Stretches

Search the Blog for these, or select ergonomics on the side bar for a list of postings with information on ergonomics and exercises.

If you're looking for ideas for easy exercises during a break, this brief, one-minute promo for a commercial product demonstrates some useful examples:
http://www.easydesktopyoga.com/wp-content/themes/LetterHead/video.php

One of the easiest ways to prevent injury caused be repetitive motions (known as RSIs or Repetitive Stress Injuries), is to simply alter your routine!

Stagger tasks throughout the day. Varying your routine by changing tasks, doing each in shorter intervals, allows you to use your body in different ways. This allows your muscles to have some "recovery time."

Even in jobs which tie you to your desk, you can change your sequence of duties to accomplish the same amount in day, just in a different order. For example:

Rather than keyboarding for 4 hours straight, take a break to:
* Make some calls
* Do some filing
* Make copies
* Proof something you've entered (off line - from hard copy)

Even just getting up to get a drink of water and walking the long way back to your office can give your body a much-needed break.

Remember that Repetitive Stress Injuries (such as Carpal Tunnel Syndrome) build up over years. Don't fall for the myth that, "I feel O.K., so I must not be susceptible to this type of injury." Most people aren't aware they are becoming injured until they experience pain. That's actually the THIRD step of injury. (See "Stages of an Injury" in this Blog.)

Take an ounce of prevention!

Knowing the stages of injury for repetitive motion disorders can help you to recognize early symptoms. This can allow you to modify your routine and get treatment earlier, as well as increase your chances for avoiding lifelong injuries.

The stages of injury for repetitive motion disorders are:

1) Fatigue The areas around the inflamed tendon, musicle, etc., ftaigue easily. This is often a dismissed sign.

2) Discomfort is usually the first noticeable sign that an undesirable condition exists. This is a critical intervention stage.

3) Pain Seek help immediately! With no intervention, next stage is imminent.

4) Injury - requires immediate intervention to avoid further injury.

Your hands and wrists are used extensively in keyboarding and mousing. Stretching periodically during the day is a good way to prevent injury.

To keep the muscles & tendons loosened up and help prevent injury, try these:

Hand & Wrist Stretches

Stretching periodically during the day is a good way to prevent injury.

For an illustration of some shoulder stretches, which can decrease tightness & increase flexibility, go to: Shoulder Stretches.

Stretching periodically during the day is a good way to prevent injury.

For an illustration of some stretches on can do while using the copying machine, go to: Copy Machine Stretches

Switching the primary button used on your mouse is helpful when wanting to switch from right-handed to left-handed use of the mouse (or vice versa.)

It is a good idea to alter your routine if you use the computer for extended periods of time. Changing the primary mouse button is one way to do that.

To change the primary button on the mouse, click on:

* The Start Menu (Lower left-hand corner of your screen)

* Settings (Windows 98 only)

* Control Panel

* Select mouse
Note: Do NOT choose Accessibility options

* Select the Buttons tab in the dialog box

* To make the Right button the one used for primary functions (such as clicking & dragging), check the box which says, "Switch primary and secondary
buttons."

* Click on Ok to save the changes.
Note: This change will take effect immediately. You need to use the newly selected option to click on Ok.

To reverse the process, deselect the "Switch primary and secondary buttons" box.

NIOSH, (National Institute for Occupational Safety & Health) has an excellent website with a wealth of information on ergonomics, including epidemiological research. It can be accessed at: http://www.cdc.gov/niosh/topics/ergonomics/

OSHA (The US government's Occupational Safety & Health Administration) has a section entitled, "Good Working Positions "

This section has information, including diagrams, of appropriate positions to avoid injuries. In particular, it addresses the insidious injuries caused by repetitive motion. These injuries occur before the worker is aware. Therefore, proper position and techniques are important for ALL workers, not just those who are already injured.

To access their informative section on workstation positions, go to: http://www.osha.gov/SLTC/etools/computerworkstations/positions.html

Proper configurations and work patterns help prevent injuries due to repetitive motion.

OSHA (The US government's Occupational Safety & Health Administration) offers ergonomic tools for various job classifications.They have a very helpful section on computer workstations at: http://www.osha.gov/SLTC/etools/computerworkstations/index.html

Other eTools are also available at: http://www.osha.gov/SLTC/ergonomics/outreach.html#etools They may be useful resources for UNHCE staff who work with people in various industries.

OSHA (The US government's Occupational Safety & Health Administration) has an article titled, "How do I look for conditions that may contribute to musculoskeletal disorders?" It is designed for supervisors to assess the potential risks and accommodations different jobs may require.

It incudes analysis tools for different jobs, among other things.

To access this information, go to: http://www.osha.gov/SLTC/ergonomics/contributing_conditions.html

Loaner Mice

The design of a mouse can make a huge difference in your long-term comfort.

The ITDE Office has some mice available for UNHCE staff to borrow (one at a time) for a period of 2 weeks. This will give you the opportunity to see which mouse is most comfortable for you.

The mice currently available for loan are:

Evoluent Vertical Mouse
Available through Jaymil Ergonomic Solutions
* Neutral, handshake position for support
* Optical
* Five programmable buttons

Logitech Marble Mouse
* Optical
* Large track ball on top
* Stationary no problems with the cord tangling

Microsoft Wireless IntelliMouse Explorer
* Tilt wheel
* Wireless & Optical
* Ergonomic design available in right-handed only
* Five programmable buttons

Logitech MediaPlay Cordless Mouse
* Wireless
* Titled wheel for scrolling
* Optical

For further information, contact Barbara Wright at the ITDE office.

To assess the ergonomics of your workstation, the ITDE office will perform an ergonomics assessment for any UNHCE staff member.

You can do this on your own as well. Check this form at: Download file

If you need further assistance with this process, contact Steve Judd in the ITDE office.

Hand, Wrist, & Forearm Stretches

Stretching is an important part of keeping your muscles loose and preventing injury. This is especially important when doing repetitive motions, such as are required with extended computer usage.

Take a break every now and then, and try these stretches:
http://www.shelterpub.com/_fitness/_office_fitness_clinic/hwf.pdf

Setting Up Your Workstation

OSHA (The US government's Occupational Safety & Health Administration) has published an evaluation checklist to see if your workstation needs adjustments to make it more ergonomically correct.

To access this checklist, go to: http://www.osha.gov/SLTC/etools/computerworkstations/pdffiles/checklist1.pdf