Spinal Biomechanics Ergonomics

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Workplace Ergonomics
Presentation Objectives
participants will be able to...
Understand basic concepts of ergonomics Identify common musculoskeletal injury risks Learn strategies to decrease MSD injury risks Address questions on ergonomics and back safety
Ergonomics
Study of Work
The science of fitting the job to the worker ergo = work
nomics = study of
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What are the physical demands of your job
Job Risk Factors

Working in awkward postures / positions

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Prolonged sitting and standing Bending, reaching, stretching Driving for extended periods of time Heavy lifting Awkward lifting Lifting in combination with twisting Pushing, pulling, carrying Accidents, slips, trips, falls Vibration
Goals of Ergonomics Program

Reduce work-related musculoskeletal disorders developed by workers when their jobs involve...
Awkward postures Static positions Reaching Bending & Lifting Force
Repetition Contact stress Vibration Repetition
U.S. Department of Labor Occupational Safety & Health Administration
What are MusculoSkeletal Disorders?

MSDs are injuries and illnesses that affect muscles, nerves, tendons, ligaments, joints or spinal discs.
U.S. Department of Labor Occupational Safety & Health Administration
Common Body Parts Prone To Workplace MSDs

Back - Lower Neck and Upper Back Upper Extremities - Arms and Hands Lower Extremities - Legs and Feet
Examples of MSDs
Carpal tunnel Rotator cuff syndrome Lateral epicondylitis
- tennis elbow
Low back pain
Musculoskeletal Disorders: Signs and Symptoms in general

Decreased ROM Decreased grip and/or pinch strength Swelling Fatigue Loss of function
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Numbness Burning sensation Tingling Pain Cramping Stiffness

French & Zecha, 2005
Musculoskeletal Disorders: How & Why?

Related to intensity of work Have biomechanical and physiological factors Can occur after weeks, months, years on job Can take weeks, months, years to resolve Have occupational and non occupational causes
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Musculoskeletal Disorders: How & Why? listening to our body

Disruption in balance between breakdown and recovery 1st sx.fatigue (of body part) 2nd sxache 3rd sxpain Leading to loss of function
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Adaptation vs. Injury the fork in the road
Adapt

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Injury
Soft tissue breaks down Less strength Less stability Less tolerance for use Discomfort increases
Soft tissue remodels More strength More stability More endurance Discomfort decreases
QUESTIONS?
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Part Two
Some Ergonomic Risk Factor Concerns
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Introducing our 2nd focus area for today

Back care
Posture
Contact stress Repetition
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Posture check: reaching & bending

its all connected and its all about physics
Load & leverage 10# vs. 70# low back 15# vs. 45# head & neck Think about posture Forward head Sitting Reaching
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Its all Physics

leverage
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Posture
Think of posture in terms of joint position
Static and awkward postures lead to:
Decreased movement Decreased circulation Increased stress and fatigue
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Posture check
Increased stress, decreased circulation
Higher risk
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Lower risk
Posture check ask yourself

Do you use a headset rather than cradling the telephone between your head and shoulder?
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Posture check
ask yourself
Are you sitting against the back of your chair while you work?
Is your head/neck upright and centered over your shoulders when you look at the screen or documents?
Are your shoulders relaxed when keying and using the mouse? Are your arms close by your sides when you use the keyboard or pointer?
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Posture check
ask yourself
Are your elbows relaxed (100 degree angle) when using the keyboard or mouse? Are your wrists in a neutral position (aligned with your forearm) when keying or using the pointer? Are you avoiding awkward postures such as an extended finger or thumb when keying or using the mouse?
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Equipment set-up example

risk identification
Elbow and shoulder away from body, reaching increased strain on shoulder and wrist
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risk identification
Elbow and shoulder more relaxed and closer to body decreased strain on shoulder and wrist
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risk identification
Posture: keeping it straight!
Forward placement of document holders and monitor prevents excessive turning and bending stress in neck, upper back and torso
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A word on repetition
Key issue is recovery time
- the time required for tissue to restore nutrition, replace cells, dissipate byproducts - rest breaks
Some newer research demonstrates that repetition is significantly less of a problem vs. posture
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A word on contact stress

At your workstation notice where your body comes into contact with objects Where are your: Front & back of knees Elbows Wrists Back Behind Calves, feet, ankles
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QUESTIONS?
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Part Three
Workstation equipment use and set-up!
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Is my ergonomic potato chip really ergonomic?

To be ergonomic a design must Fit the user Be easy to use Improve comfort Improve performance Improve health and safety Not just bells and whistles!
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Computer workstation ergonomics

Chair Monitor Keyboard Mouse Document holders Lumbar pads/pillows Arm rests
Glare Eye strain Footrests Wrists pads Keyboard trays Laptops
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Chair Basics
Good lumbar (low back) support Comfortable sitting for at least 2 hours Chair has 5 point base Adjustable arm rests (or none) Seat pan is comfortable Easily adjustable while sitting Appropriate height & depth of seat pan
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Monitor issues and glare

protect your eyes !
Eye-to-screen distance at least 18 inches Top of screen at eye level or slightly below Dont stareblink frequently to lubricate eyes Use blinds to control outside light Screen colors: dark letters on light background (IBM blue)
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Work technique
ask yourself
Do you avoid leaning on the wrist rest while keying and mousing? Are you using a light touch to key? Are you holding your mouse loosely with your hand and fingers in a relaxed position? Do you let go of the mouse when not using it? Do you take 20 second breaks after every 20 minutes of keying?
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Work technique
ask yourself
Do you take eye breaks and look at a distance every 20 minutes?
Do you blink while you look at the screen?

Do you take stretch breaks throughout the day? Have you set up your work to encourage alternating sitting and standing throughout the day? Have you optimized your settings on your computer to make your work easier? (i.e. flicker rate, mouse speed, font size)
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Do you know how to adjust your keyboard tray and chair?
Laptops
a few words
Risk Factors
Harder on eyes and neck Smaller screens Lower quality displays Lower viewing angle Harder on wrists on arms Narrow keyboard Awkward postures Harder on back Carrying can strain back
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Risk Reduction Measures

External keyboards Docking stations Practice good posture on road
Watch those deadlines!

tension and stress - ask yourself
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Some final words

Lets think about it
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Back Safety & Ergonomics isnt just a work thing!

The big picture
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Ergonomics isnt just a work thing!

think physics & leverage working around home Washing dishes, pots & pans Carrying and loading groceries Picking up and carrying kids Walking the dog Yard work
Raking, shoveling, sweeping Lawn mowing, snow removal Wheel barrels
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think of driving your car
Elbow resting on door, center console Wrist over steering wheel Buttock and back pain Posture Nerve and tissue compression Position of legs while driving Muscle strain: hamstring tightness Decreased circulation Upper neck/back tension and pain Muscle strain:upper trapezius Stress reactions, trigger points Eye strain Glare Dehydration
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think of sleeping in your bed
For long periods of time: static and awkward positions, decreased circulation, increased compression!

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Neck posture Shoulder and arm posture Wrist posture Knee and hip posture Back posture
Ergonomics
there is no magic solution we are all unique in certain ways
Age Gender Anthropometrics Body Size & Shape Equipment accommodates 5th% female to 95th% male Skill Level General Health and Condition
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QUESTIONS?
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Back Injury
From an Ergonomic View
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Common Back Disorders

General joint stiffness Acute strains and sprains Degenerative disk disease Bulging disc Herniated disc Osteoarthritis
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Anatomy Review
the spine
Bones Joints Discs
Muscles and ligaments

Nerves
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Anatomy Review
the curves of the spine
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Leading Causes of Back Problems

Poor Body Mechanics Stressful Living & Working
Loss of Flexibility
Loss of Strength
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Another cause of back problems

accidents
It is also possible to injure your back due to accidents.
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How do we take care of our back?

Body Mechanics
Proper Lifting Techniques

Exercise
Stretching
Improved postures
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Body Mechanics
Its not how much you lift or move, but the way you do it!
General Rules: 1)
2) 3) 4) 5) 6)
Push vs. Pull Keep Work Within Strike Zone Keep Load Close To Body Use Abdominal Bracing Pivot with Feet - Avoid Twisting Team Work vs. Mule Work
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Proper Lifting Technique

Power Position: Wide base of support Feet shoulder width apart Back straight Head and shoulders up Bend at hips and knees - NOT BACK! Keep load close to body Tighten stomach muscles Use leg, hip and buttock muscles Breathe out with lift
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QUESTIONS?
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Spinal Biomechanics Ergonomics

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LGC Shadow Title Master.

What are the physical demands of your job

Job Risk Factors

Goals of Ergonomics Program

Awkward postures Static positions Reaching Bending & Lifting Force

Repetition Contact stress Vibration Repetition

U.S. Department of Labor Occupational Safety & Health Administration

What are MusculoSkeletal Disorders?

U.S. Department of Labor Occupational Safety & Health Administration

Common Body Parts Prone To Workplace MSDs

Low back pain

Musculoskeletal Disorders: Signs and Symptoms in general

Numbness Burning sensation Tingling Pain Cramping Stiffness

Musculoskeletal Disorders: How & Why?

French & Zecha, 2005

Musculoskeletal Disorders: How & Why? listening to our body

French & Zecha, 2005

Adaptation vs. Injury the fork in the road

French & Zecha, 2005

Introducing our 2nd focus area for today

Posture check: reaching & bending

Its all Physics

Posture check ask yourself

Equipment set-up example

Equipment set-up example

Equipment set-up example

A word on contact stress

Is my ergonomic potato chip really ergonomic?

Computer workstation ergonomics

Glare Eye strain Footrests Wrists pads Keyboard trays Laptops

Monitor issues and glare

Do you blink while you look at the screen?

Do you know how to adjust your keyboard tray and chair?

Risk Reduction Measures

Watch those deadlines!

Some final words

Back Safety & Ergonomics isnt just a work thing!

Ergonomics isnt just a work thing!

Ergonomics isnt just a work thing!

Ergonomics isnt just a work thing!

Common Back Disorders

Muscles and ligaments

Leading Causes of Back Problems

Another cause of back problems

How do we take care of our back?

Proper Lifting Techniques

Proper Lifting Technique

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