Ergonomic Principles
Cycling is one of the few ways to get around where different parts of your body work together with different parts of the bike to make a single unit. Even small changes can have an effect on the body and how well travel works. So, the bicycle should be matched to the body as a whole.
Ergon, designers and manufacturers of comfortable ergonomic grips, saddles and more, apply these ergonomic principles:
1 Support
The design of the product takes on the form of your body and leads to a better distribution of opposing forces. Unpleasant pressure points and related discomforts are avoided.
2 Comfort
The physiological adaptation of ergonomic products to your body makes it exceptionally user-friendly and comfortable.
3 Optimization
Your joint position, range of motion, and overall posture can be optimized. Misalignments and the associated pains will be corrected or prevented.
4 Control
Different materials with specific properties on the various contact points of the bicycle optimize your contact to the bicycle, thus enabling a better control.
Visit Ergon’s Ergonomics section of their website to learn more.
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Message from Tim: Let’s work together. I have helped 100s of organizations with my personalized ergonomic programs and advice. Click on this link to schedule a no-obligation consultation to find out more.
How to Relieve Eye Strain
Staring at a computer screen for extended periods can strain your eyes. To combat this, follow the 20-20-20 rule.
Every 20 minutes, take a 20-second break to look at something about 20 feet away.
This simple exercise helps relax your eye muscles, preventing fatigue and discomfort. By incorporating this short break into your routine, you can significantly reduce eye strain and improve your overall computer-using experience.
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Message from Tim: Let’s work together. I have helped 100s of organizations with my personalized ergonomic programs and advice. Click on this link to schedule a no-obligation consultation to find out more.
Ergonomic Case Studies
Water treatment plant operators play a vital role in ensuring safe drinking water for communities. However, inadequate workstation ergonomics can lead to discomfort, fatigue, and even musculoskeletal disorders (MSDs). This Ergonomics Consulting case study explores the case of a water treatment plant operator whose work environment was assessed by Tim Brent and subsequently improved to address ergonomic concerns.
Client: Water Treatment Plant Operator
Issues: Concerns were reported and were said to be related to the recurrent seated work and current computer workstation design.
WORK PRACTICE / EQUIPMENT MODIFICATIONS ADDRESSED DURING EVALUATION: Adjustments were made according to the employee’s individual specifications to ensure neutral positioning. The current operator’s desk is a straight away work surface with built-in file pedestals on either side. There is a quad mounted monitor arm with the top monitors well above eye level and the lower monitors slightly below eye level. The quad stand is positioned on the left edge of the desk and the operator needs to straddle the left file pedestal in order to align the keyboard and mouse with the monitors. The Anti-Fatigue mats on the floor in front of the lab counters and sinks are said to be over 20 years old. Excessive glare is emitted through large panel windows above the lab counters which reportedly make reading instruments difficult.
ON SITE INSTRUCTIONS PROVIDED TO THE EMPLOYEE:
- Sit back and relax with the low and mid back resting against the backrest of the chair.
- Establish your standing desk height at approximately 44″, which is even with your neutral standing elbow height listed in the table above.
- Pull the keyboard close to you in order to avoid forward reaching. The elbow should stay relaxed by your side.
- Attempt to position the primary monitors on the lower setting and the secondary monitors on the higher setting of the dual monitor stand.
- Also, attempt to center the quad monitor stand with the keyboard and mouse in order to minimize neck rotation.
RECOMMENDATIONS:
Sit/Stand Desk
Risk Factor: Extended forward reaching and shoulder elevation when accessing the computer mouse and keyboard placed on the desktop recurrently throughout the workday. The current desk setup requires seated work and does not provide the opportunity to stand.
Possible Solution: The employee indicated that a height adjustable desk that will allow for postural alterations throughout the workday is available to be relocated to the Control Room. The desk offers height adjustability of 22.5″ up to 48″ and is 6′ x 30″in size. The stated desk dimensions and height range will accommodate all five people working in the control room. The desk is currently stored in the Maintenance shop.
Chair
Risk Factor: Improper chair fit for this employee. The current chair lacks lumbar support fitted to her natural curve, in addition, it lacks an adjustable and well padded seat pan. The current chair was adjusted as well as possible until the situation can be remedied.
Possible Solution: Replace existing chair with an ergonomic chair with adjustable seat height, seat pan slider, five wheel base, padded arm/forearm rests, and adjustable lumbar support. Suggested chair model would be the Sitmatic Forma High Back Chair or an Office Master PT78 Seat Pan with PT69 Backrest. The Sitmatic Forma would be the first option if possible since this employee has experienced the chair and it provides an excellent fit.
Anti Fatigue Mat
Risk Factor: The employee was found standing on hard flooring in the lab at the sinks and lab counter workstations, which can cause fatigue at the lower extremities, especially when standing still for recurrent episodes.
Possible Solution: Please consider providing anti-fatigue mats, in order to cushion load bearing joints during recurrent episodes of standing work. The suggested location and dimensions: mats for the lab counters and sink area with dimensions 16′ x 27″ and 45″ x 27″. The mats need to be compatible for a water resource lab environment.
Window Treatments/Blinds
Risk Factor: The employee demonstrated the need to squint and reported eye strain from working at the lab counters in the Operators Room. A large panel of windows run along the entire wall with no coverings to block the sun and glare. An essential job task involves accurately reading lab samples taken from indicators on clear glass containers.
Possible Solution: Workers who share the Operators Room would like to be considered for window treatments on all or select window panels in order to address eye fatigue, glare and the need to record accurate lab samples/measurements.
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Message from Tim: Let’s work together. I have helped 100s of organizations with my personalized ergonomic programs and advice. Click on this link to schedule a no-obligation consultation to find out more.
Repetitive Strain Injuries
Part 2: What are the risks of poor ergonomics, such as pain, fatigue, and repetitive strain injuries (RSIs).
The Silent Threat: How Poor Ergonomics Can Lead to Pain, Fatigue, and RSIs
The modern office environment is a battleground. We fight deadlines, navigate complex projects, and grapple with information overload. But lurking beneath the surface of this mental strain lies a physical threat: poor ergonomics. Defined as the science of designing the workplace to fit the worker, ergonomics aims to create a comfortable and safe environment that minimizes the risk of injuries. Unfortunately, many offices fall short in this regard, leading to a silent epidemic of pain, fatigue, and repetitive strain injuries (RSIs).
The Culprits: Common Ergonomic Mistakes
Our typical office setup is often a recipe for discomfort. Here are some common ergonomic mistakes that can wreak havoc on your body:
The Slouch Monster: Hunched posture at your desk puts immense strain on your neck and back muscles. Poorly designed chairs with inadequate lumbar support exacerbate this problem, leading to aches and pains.
Keyboard Kombat: Awkward hand and wrist positions while typing can lead to carpal tunnel syndrome, a painful condition caused by compressed nerves.
Monitor Mayhem: An improperly positioned monitor, either too high or too low, forces you to crane your neck unnaturally, causing pain and fatigue. Glare from the screen can also contribute to eye strain and headaches.
The Desk Despot: Fixed-height desks force you to remain seated for extended periods. This lack of movement can lead to tight muscles, decreased circulation, and discomfort.
The Workspace Wilderness: Disorganized and cluttered workspaces can lead to awkward reaching and twisting, putting undue stress on your body.
These seemingly minor issues, when experienced day after day, can have a significant cumulative effect on your health and well-being.
The Battlefield: Pain and Discomfort
The first line of attack from poor ergonomics is pain. It might start subtly, a nagging ache in your neck or a dull throb in your lower back. But over time, this pain can become persistent, impacting your ability to focus and concentrate on work. Even simple tasks like typing or using a mouse can become uncomfortable and cause further strain.
Beyond pain, poor ergonomics can lead to a state of perpetual fatigue. Sitting for extended periods without proper breaks can leave you feeling sluggish and drained. This fatigue can hinder your work performance and make it difficult to stay motivated throughout the day.
The Enemy Within: Repetitive Strain Injuries (RSIs)
The development of RSIs is the biggest threat that poor ergonomics poses. These are injuries to muscles, tendons, and nerves caused by repetitive motions and awkward postures. Carpal tunnel syndrome, a common RSI, affects the nerves in the wrist, causing numbness, tingling, and pain. Other RSIs include tendinitis, bursitis, and neck pain.
The effects of RSIs can be debilitating. They can make it difficult to perform everyday tasks, both at work and at home. In severe cases, they can even lead to long-term disability. The cost of treating RSIs can be significant, placing a burden on individuals and healthcare systems alike.
Beyond the Body: The Impact on Mental Wellbeing
Poor ergonomics can cause physical discomfort that has a domino effect on our mental health. Chronic pain and fatigue can lead to stress, anxiety, and difficulty sleeping. This can create a vicious cycle, where poor sleep further exacerbates pain and fatigue, hindering your ability to cope with work demands.
Additionally, the frustration and helplessness associated with being constantly uncomfortable in your work environment can negatively impact your mood and motivation. A poorly designed office can send a subtle message that your employer doesn’t value your well-being, leading to feelings of dissatisfaction and decreased job satisfaction.
Defending Yourself: Strategies for Ergonomic Wellness
The good news is that you don’t have to become a casualty in the war against poor ergonomics. Here are some strategies you can use to create a more ergonomic and comfortable work environment:
Posture Power: Maintain a neutral spine by sitting upright with your shoulders relaxed and feet flat on the floor. Utilize lumbar support pillows for added comfort.
Keyboard Kumbaya: Keep your wrists straight and your hands relaxed while typing. Consider using a split keyboard and a wrist rest to maintain proper hand position.
Monitor Mastery: Position your monitor at an arm’s length and slightly below eye level. Adjust the brightness and contrast to reduce glare.
The Standing Revolution: If possible, invest in a sit-stand desk to alternate between sitting and standing throughout the day. Even short breaks from sitting can improve circulation and reduce discomfort.
Declutter and Conquer: Organize your workspace to minimize reaching and awkward postures. Keep frequently used items within easy reach.
The Movement Manifesto: Schedule regular breaks to get up and move around. Stretch, walk, or do some light exercises to improve circulation and prevent muscle stiffness.
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Message from Tim: Let’s work together. I have helped 100s of organizations with my personalized ergonomic programs and advice. Click on this link to schedule a no-obligation consultation to find out more.
