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Ergonomics Training Module

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INTRODUCTIONINTRODUCTIONINTRODUCTIONINTRODUCTION

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What is Ergonomics?

Ergo = nomics =

“work” “laws or rules ”

Ergonomics = “the laws of work”

OSHA defines ergonomics as: “thescience of designing the job to fit theworker, instead of forcing the worker to fitthe job”.

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“The science of Ergonomics is a body of knowledge about

human abilities, human limitations and human

characteristics that are relevant to design.”

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Goals Of Ergonomics

�Provide a safe and healthful workingenvironment engineered to the capabilitiesof the human body

�Increase efficiency and productivity byreducing fatigue.

�Prevention of Occupational injury & illness.

�Work quality improvement.

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Rules Of Ergonomics

• Straight Back Rule

• Belly Button Rule

• Swinging Arm Rule

• Straight Wrist Rule

• Straight Eye Rule

• Skin Rule

• No Brain Machine Rule

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Methodology To Achieve The Goals

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Improving Workplace

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Awkward postures

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PosturePosture

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There are no “right” or

“correct” ways to sit, stand or

lift....

However, there are more and

less demanding ways!

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Good posture is a great

'tool'

to help in prevention of pain.

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Relationship Between User, Keyboard, Monitor And Mouse

Typical Work Situation

Mouse

Keyboard

Body

Graphic Representation

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Risk Factors

ForceForceForceForce Repetition Repetition Repetition Repetition Posture Posture Posture Posture Pain Pain Pain Pain

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What Should I Look For?

Awkward postures

Repetition

Force

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Why Ergonomics?

Employee Concerns

�Comfort

�Fatigue

� Injuries

�Job satisfaction

�Decreased boredom

�Decreased stress

�Reasonable workloads

Employer Concerns

�Worker’s comp costs

�Productivity

�Errors

�Products

�Profit

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Poor Ergonomic Design

o Decreased efficiency

o Decreased productivity

o Errors

o Turnover

o Absenteeism

o Job avoidance

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What Can Ergonomics Do?

�↓ discomfort

�↓ accidents and injuries

�↑ accuracy

�↑ efficiency

�↑ satisfaction

�↑ job retention

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How Do I Start?

Identify problems

�Complaints of discomfort

�Symptom surveys

�Near misses

�Accidents

�Injuries

�Errors

�High turnover

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How Do I Make a Quick Impact?

Reduce lifting

�Lifting equipment

�Job redesign

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Tool Use Example

Working with bent wrists decreases grip strength

Use tools that let you keep your wrist straight

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OFFICE ERGONOMICS

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Office Comprises

�Chair

�Table

�Computer

�Other items like- files, phone, etc.

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Chair Adjustment

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Seven Contact Points

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Good chair should have—

� Adjustability of height

� Backrest

� Seat depth

� Adjustable arm rest

� Stability.

Chair

Cont.-

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Adjustment Of Chair

Adjustment of chair height Adjustment of arm rest

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Adjustment Of Chair- Cont.

Thigh measures Lower back support

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KeyboardAdjustment

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Key Board Adjustment

� Pull up close to your keyboard& Position IT directly in frontof you.

� Determine what section of thekeyboard you use mostfrequently, and readjust thekeyboard accordingly.

� Adjust the keyboard height sothat your shoulders arerelaxed, your elbows are in aslightly open position (100° to110°), and your wrists andhands are straight.

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Key Board Trays

� Best height for keyboard is generally –at elbow height or lower.

� Tray should hold keyboard as well as mouse.

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Computer Mouse

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Generally while using the mouse, person

stretching the arm outwards and forwards to hold

it there with unsupported forearm as long as they

are using the mouse.

Computer Mouse Hazardous

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Computer Mouse Hazardous

This posture caused Pain –

� on top of the hand,

� around the wrist

� Along the forearm and elbow

� Numbness and tingling in the thumb & indexfinger

� May develop the carpel tunnel syndrome

� Soreness and fatigue by putting extra load on themuscles of upper back & shoulder

Cont.-

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Correct Method Of Using Mouse

� Don't squeeze it.

� Hold it loosely in your hand with a relaxed

grip.

� Keep your fingers relaxed.

� Keep your wrist straight.

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Monitor Adjustment

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Position Of Monitor

� Viewing angle- degree above or below an imaginaryhorizontal line at the level of viewer’s eyes & center of

the object being looked at. place the monitor at about 15degrees below the horizontal line.

� Poor angle leads to postural (neck & shoulders)discomfort .

� Position the top of the screen should be at eye level orslightly lower. (If you wear bifocals, lower the monitor to a

comfortable reading level.)

� Centre the monitor directly in front of you, above yourkeyboard.

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Viewing distance

Sit at least an arm's length away from the screen and then adjust the distance for your vision

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Monitor, Document, and Telephone

� Incorrect positioning of the screen and documentscan result in awkward postures.

� Look for glares and reduce it.

� Place the documents directly in front , between the monitor and the keyboard.

� Place your telephone within easy reach. Use headsets and speaker phone to eliminate cradling the handset.

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Incorrect Method of Using Computer

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Correct Method of Using Computer

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Manual Ergonomics

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Manual handling includes• Lifting

• Throwing

• Pushing

• Pulling

• Carrying

• Moving

• Holding

• Repetitive tasks such as :

• –packing, typing, assembling,

• cleaning, sorting, operating machinery and equipment

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Anatomy of Back & Back Injuries

Knowing what

causes back injuries

can help you prevent

them.

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Manual Materials Handling

� Golden rule

• Eliminate lifts

� When you can’t

• Keep it off the floor

• Reduce lifts

o Conveyors

o Adjust work flow

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Making a Difference

If they have to lift, teach them how!

� High risk groups first

� Then campus-wide

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How Should You Lift?

Stoop

Squat

Semi-squat

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Stoop

� Can get close to load

� Less effort and energy

than squatting

� Fast

….but it increases strain on

low back

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Squat

Limits strain on low back

….but it is difficult to keep

load close

….requires increased effort

and energy

….and it is inefficient

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Semi-Squat Lift

� Less work

� Preferred for lifting

heavy objects on

occasional basis

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Squat and Semi-Squat Lifts

� More protective of back

� Preferred by injured workers

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Not Preferred Position

Preferred Position

Preferred / Not Preferred Position

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MUSCULO SKELETAL DISORDERS MUSCULO SKELETAL DISORDERS MUSCULO SKELETAL DISORDERS MUSCULO SKELETAL DISORDERS

(WMSDS)(WMSDS)(WMSDS)(WMSDS)

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Musculo Skeletal Disorders

Also known as:

� Cumulative Trauma Disorders (CTDs)

� Repetitive Strain Injuries (RSIs)

� Overuse injuries

� Soft tissue injuries

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Causes MSDsRisk Factors

� Awkward Postures

� High Hand Force

� Repetitive Motions

� Repeated Impacts

� Heavy, Frequent, or Awkward Lifting

� Moderate to High Vibration

=

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Risk of injury depends upon:

Duration of exposure (how long)

Frequency of exposure (how often)

Intensity of exposure (how much)

Combinations of risk factors

Risk Factors

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How Do MSDs Affect the Body?

ForceForceForceForce Repetition Repetition Repetition Repetition Posture Posture Posture Posture Pain Pain Pain Pain

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Musculoskeletal Disorders (MSDs)

� Carpal tunnel

syndrome

� Epicondylitis

(Tennis elbow)

� Synovitis

� Muscle strains

� Raynaud's

phenomenon

� Sciatica

� Rotator cuff tendonitis

� De Quervains' disease

� Trigger finger

� Low back pain

� Disc Herniation

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Symptoms of MSDs

� Discomfort

� Pain

� Numbness

� Tingling

� Burning

� Swelling

� Change in color

� Tightness, loss of flexibility

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Stages of Progression

• Early Stage-The body aches and feels tired at work,but symptoms disappear during time away from work.

The injury will heal completely if dealt with properly atthis early stage.

• Intermediate Stage-The injured area aches andfeels weak near start of work. Work is more difficult todo. The injury will still heal completely if dealt with

properly.

• Late Stage-The injured area aches and feels weakeven at rest. Sleep is affected. Even light duties arevery difficult.

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Carpal Tunnel Syndrome

Causes-

– swelling of flexor tendons due to repeated exertions.

– Repeated or prolonged forceful exertions of the hand combined with wrist flexion.

– Repeated or prolonged non-neutral wrist postures.

– Blunt Trauma.

– Rheumatoid arthritis and other connective tissue disorders.

– Endocrine disorders: myxedema, acromegaly, diabetes, pregnancy.

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Tennis ElbowThis is caused by prolonged

gripping activities such as-

• hammering

• driving screws

• weight lifting

• playing certain musical instruments

• digging in the garden

• driving

• racquet sports etc.

The pain is exacerbated by gripping activities like turning a door handle can cause intense pain.

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Stages Of Cervical Disc Herniation

1.Poor posture, incorrect and/or repetitive lifting or twisting can place

additional stress on spines.

2.Aging.

3.Trauma.

4.Lifestyle - Lack of regular exercise, tobacco use substantially contribute to poor disc health.

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Back Pain

Compression

InjuryTension

InjuryShearing

Forces

Torsion Forces Acting

On A Vertebra

forward

bending of the spine,

Twisting movements

of the spine

Overstretching

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Common causes of back-pain

• Accidents and injuries

• Twist and sprains

• Improper working postures

• Lifting heavy weights

• Prolonged working in same posture

• Fatigue and tiredness

• Infections and diseases

• Pregnancy

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Prevention & Control of Ergonomic Risk Conditions

�Engineering controls

�Work practice controls

�Administrative controls

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Eye Strain While Working On VDT

Experienced as –

� Burning

� Tightness

� Sharp or dull pains

� Watering

� Blurring

� Double vision

� Headache etc.

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� Glare– light source shining directly into the eyes e.g.

ceiling lights, bright. windows etc.

� The luminance (brightness) difference between what is

being looked at and its immediate environment

� The distance between the eye and screen and document

� The readability of screen and document

� The workers vision and his or her corrective lenses

Eye Strain While Working On VDTFactors-

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Prevention Of Eye Strain

� Watch out for glare .

� Follow “20/20/20 rule” means every twenty minutes, look

twenty feet away for twenty seconds.

� It may be due to dryness of eyes. Lowering the monitor.

looking downward– more of eye surface will be covered by

the eyelids and eyes blinks more leads more lubrication.

� Keep the proper distance and angle between eyes and

monitor.

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Peoples who needs bifocal glass often experiences sore neck and shoulder because they have to tip their heads

back to see the computer screen. Other options for them like—

� Progressive addition lenses (PAL)– For persons working long hours with computers the PAL is the choice.

� Wearing contact lenses

Prevention Of Eye Strain Cont.-

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What you can do?

• Recognize and report symptoms

• Get involved in ergonomics

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Symptom Recognition and Reporting

Report symptoms if:

� Pain is persistent, severe or worsening

� Pain radiates

� Symptoms include numbness or tingling

� Symptoms keep you from sleeping at

night

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Key Points To Remember

� Ergonomics can help you on your job

� MSDs can happen in jobs with risk factors

� Risk factors can be reduced and MSDs

prevented

� Reporting symptoms early is important

� You can help your company put ergonomics

changes into place

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Thumb Rules To Prevent MSDS

� Use moderate postures for individual joints

� Don’t use too much force

� Break for 4-5 min. for every hour spent at workstation to

ease muscle aches, eye strain & stress. Vary the tasks.

Break up the keyboard task work by doing other job.

� Look away from the screen & focus your eyes on an object

far away time to time.

� Relax your muscles, stretch & change position.

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Ergonomic Ergonomic Ergonomic Ergonomic

ExerciseExerciseExerciseExercise

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Reason For Stretch At Work

�Reduce muscle tension & stress, increase

alertness, improve circulation and productivity.

�Reduction in day to day tiredness.

�To feel better

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Stretch At Work

�Stretches must be performed slowly and carefully. They

shouldn’t be painful. If they are painful, stop and consult

doctor.

�Make slow movements- avoid rapid or jerky movements.

�Hold the stretch for at least 5-7 seconds.

�Stretch frequently, especially when sitting or in other

constrained environments.

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Schedule -Each exercise 3 times

1. Preparations:- Remove shoes. Take out mobiles spectacles, pen,

diary etc

2. Neck movement � (a) Bending backwards (b) Rotate left – center –right (c) Bend sideways

3. Neck exercise � push – counter push by both hands.

4. Eyes � (a) Squeezing 10 times (b) Palming

5. Shoulders � (a) Up / down (b) Rotate clock-wise (c) Rotate anti-clockwise

6. Palm pressure & Fist Rotation

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Schedule -Each exercise 3 times

7. Namaskar (Front) pose + movement up/down

9. Executive stretch

11.Calf muscle stretch

12.Thigh muscle stretch

13.Walking on heels & toes

Executive stretch

Calf muscle stretch

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Thank youHave a Nice Day