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Ergonomics
Standing
- what can happen
- Standing still also reduces blood flow to muscles and stops the "muscle pump" (regular muscle movements) that returns blood from the feet and legs to the heart. Other body fluids won't move unless leg muscles contract. When blood or other fluids don't move properly, veins get inflamed and/or feet, ankles and legs swell and muscles start to ache
- Muscles work to hold you upright. After a woman is standing in one position or walking for a while, her muscles need a rest. Otherwise, joints from the neck to the feet can become temporarily "stuck." When this happens regularly, muscles get tired and their tendons and ligaments can be damaged, causing soft tissue injuries.
- The effects of standing all day can show up almost right away. Prolonged standing and walking causes or makes worse health problems and soft tissue injuries including:
- swollen or painful feet or legs;
- bunions;
- plantar fasciitis (inflamed connective tissue that goes from heel to toe, supporting the arch);
- stretched Achilles tendon (tendinitis);
- varicose veins;
- knee problems;
- low back pain;
- neck and shoulder stiffness;
- poor posture (and its effects);
- restricted blood flow;
- increased chance of knee or hip arthritis; and
- muscle soreness and fatigue.
- Our feet are essential for standing. The arches of our feet are shock absorbers. When these absorbers stop working (from overuse, poor position or flat feet), joints in our legs and backbone have to deal with the impacts of standing, walking, running or jumping. Tissues related to those joints then can become inflamed, tired or more vulnerable to injury.
- How to solve this problem
- Sit and move as much as possible.
- Stand with one foot in front of the other, not side by side.
- Periodically shift your weight from one leg to the other.
- re-arrange your work area
Sitting by a computer
- For your workstation, you need:
- all of your body in a neutral, relaxed position;
- your feet flat on the floor;
- an adjustable chair that moves easily;
- your back supported in the curved lumbar area (not below it), in a reclined posture of 100-110 degrees (not the upright 90 degree posture that is often shown);
- your monitor about arms' length away (the larger the size, the further away);
- to look straight ahead, eyes focussed about 2 - 3 inches/5.5 - 8.5 cm below the top of the monitor;
- glasses that don't force you into awkward postures;
- a keyboard on a flat (not tilted) tray within easy reach, that can be adjusted for height;
- your keyboard height and design so that your wrists are straight - up/down and sideways;
- your mouse nearby, about the same level as the keyboard;
- arms close to your body, with shoulders, neck and head in a relaxed position; and
- space for the equipment, papers and tools you use, within easy reach.
In your workplace in general, you need:
- adequate background light and brighter task light close to you;
- to avoid glare from overhead lights or windows (e.g. don't sit looking at a window or within 1.5 m of one);
- space in which to move around;
- regular breaks (10 minutes every hour is often recommended and in union contracts);
- opportunities to be creative, do different things, talk to others, and go to the washroom as needed
- reasonable hours of work
Eyes
- One of the most common causes of eye fatigue is staring for long periods at digital devices such as:
- Computer screens
- Smartphones
- Video games
- Digital devices linked to eye fatigue because of a tendency to blink less often when staring at a computer screen.
- People usually blink about 18 times a minute ( naturally refreshes the eyes)
- But studies suggest that people only blink about half as often while using a computer or other digital device -result in dry, tired, itching, and burning eyes.
*Make changes to your computer screen, such as:
- Place the screen 20-26 inches away from your eyes and a little below eye level.
- Regularly clean off dust and fingerprints from the screen. Smudges on the screen can reduce contrast and increase problems with glare and reflections.
- Choose screens that tilt and swivel.
- Consider using a glare filter over your screen.
*Make changes to your work environment, such as:
- Change lighting to reduce glare and harsh reflections.
- Use an adjustable chair.
- Place a document holder next to your computer screen.
*Make changes to your work habits, such as:
- Try the 20-20-20 rule. Every 20 minutes, look away about 20 feet in front of you for 20 seconds.
- Post a note that says "Blink" on the computer as a reminder.
- Take regular breaks from computer work.
*Take care of your eyes with these steps:
- Apply a washcloth soaked in warm water to tired, dry eyes (with eyes closed).
- Use artificial tears to refresh your eyes when they feel dry.
- To help prevent dry eyes while working indoors, use an air cleaner to filter dust and a humidifier to add moisture to the air.
- Eye symptoms related to computer use include:
- stinging, itching or gravelly sensation;
- irritation;
- feeling tired;
- light sensitivity;
- redness;
- blurred or double vision; and
- temporary myopia (cannot see distant objects clearly right after computer use).
- Eye muscles get tired if you stare on a computer screen for a while.
- If your monitor is near a window, your eyes will get tired trying to adjust to the difference between brighter outside light levels and the monitor's glow.
- Computer work slows down the blinking rate, so eyes can dry out
- Glare, light levels and screen colours and contrast also are important
- Bifocal and progressive lenses may not let you see the screen without straining eyes or neck and shoulder muscles, which can lead also to soft tissue injuries.
Back
- A number of factors can contribute to back pain at work. For example:
- Force. Exerting too much force on your back — such as by lifting or moving heavy objects — can cause injury.
- Repetition. Repeating certain movements can lead to muscle fatigue or injury.
- Posture. Slouching exaggerates your back's natural curves, which can lead to muscle fatigue and injury.
- Pay attention to posture. When standing, keep your weight balanced on your feet.
- Don't slouch. To promote good posture when sitting, choose a chair that allows you to rest both feet flat on the floor while keeping your knees level with your hips.
- If the chair doesn't support your lower back's curve, place a rolled towel or small pillow behind your lower back.
- Remove your wallet or cellphone from your back pocket when sitting, to prevent putting extra pressure on your buttocks or lower back.
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