ERGONOMICS FOR THE COMPUTER USER BEYOND MICHELLE DISCHER

ERGONOMICS FOR THE COMPUTER USER & BEYOND MICHELLE DISCHER MOLLY SCHNEIDER-ADAMS OCCUPATIONAL HEALTH | ERGONOMICS University of Wisconsin Environment & Occupational Health

Harvard School of Public Health Michelle’s Bio Education: Occupational Therapy, Ergonomics (WI, FL, MA) Complementary Therapies (HK, China) Experience: Traveled USA as a mobile therapist Experience: American Diplomat International|State Dept Ergonomics: Main link between all the diverse settings I have worked in ranging from private , government & state sector 19932016 Molly’s Bio Education: University of Wisconsin-Madison

• ERGONOMICS REVIEW • ANATOMY OF COMMON OFFICE INJURIES • 4 STEPS – WORKSTATION SOLUTIONS • IS SITTING AFFECTING MY HEALTH • EQUIPMENT IDEAS • EVOLVING - TODAYS TECHNOLOGIES • VISUAL HINTS • PREVENTION SUGGESTIONS Covered Topics University of Wisconsin Environment & Occupational Health

ERGONOMICS (OR HUMAN FACTORS) IS THE SCIENTIFIC DISCIPLINE CONCERNED WITH THE UNDERSTANDING OF INTERACTIONS AMONG HUMANS AND OTHER ELEMENTS OF A SYSTEM, AND THE PROFESSION THAT APPLIES THEORY, PRINCIPLES, DATA AND METHODS TO DESIGN IN ORDER TO OPTIMIZE HUMAN WELL-BEING AND OVERALL SYSTEM PERFORMANCE. - THE INTERNATIONAL ERGONOMICS ASSOCIATION What is Ergonomics? University of Wisconsin Environment & Occupational Health

ERGO FOCUS – 3 BODY AREAS KEY NOTE: PAIN/DISORDERS BEGIN TO DEVELOP LONG BEFORE THE FIRST EPISODE OF PAIN IS EXPERIENCED University of Wisconsin Environment & Occupational Health

Common MSD’s: Tendonitis Carpal Tunnel Syndrome Trigger Finger PAIN MUSCULOSKELETAL DISORDER (MSD) CASES (387, 820) ACCOUNTED FOR 33 PERCENT OF ALL INJURY AND ILLNESS CASES IN 2011 -2014 University of Wisconsin Environment & Occupational Health

Dual Function: 33 vertebrae 24 moveable 7 Cervical (support skull) 12 Thoracic (support rib cage) 5 Lumbar (bend at waist) 5 Sacral (fused) 4 coccyx (fused) A healthy spine forms an “S” curve HOW THE BACK WORKS University of Wisconsin Environment & Occupational Health

4 STEPS TO SETTING UP YOUR COMPUTER WORKSTATION TR ADITIONAL STEP 1: YOUR CHAIR CHECK YOUR: HIP POSITION SEAT HEIGHT CHAIR BACK ARMREST USABILITY University of Wisconsin Environment & Occupational Health

Common Positions to Avoid A: avoid laying in chair B: avoid “perching” C: Avoid fully extending arm when mousing D: Avoid twisting your spine when keying

1. “PROPER PERCH” 2. USING CHAIR BACK SUPPORT 3. USING BACK SUPPORT IN “EXTENSION”

STEP 2: Option A or B Option A (work on top of desk) Is your keying area: Close Centered Height Tilt Mouse Option B (work with a KBT)

STEP 3 Monitor | KBT | KB Hints Is your keying area: Close & Centered to your body?

STEP 4 Microbreaks Every 20 -40 minutes 5 -10 seconds http: //www. workrave. org/

MICROBREAK IDEAS

SIT-TO-STAND WORKSTATION IDEAS HOT TOPIC Articulating Arm Brackets or “units” i. e. Varidesk Counterbalance Electric or Crank Desks No Cost to Nearly Free

1. EAR, SHOULDER, ELBOW IN ALIGNMENT WITH FEET SHOULDER WIDTH APART 2. EAR, SHOULDER, ELBOW IN ALIGNMENT SHOULDER, ELBOW IN 3. EAR, ALIGNMENT WITH FEET POSITIONED AT A DIAGONAL STANCE- LEFT “ AT A DIAGONAL STANCE-RIGHT

SMARTPHONE USABILITY BE SMARTER THAN YOUR SMARTPHONE! • Limit Usage • Hands Free “talking” • Microphone (car) or Earplug • Voice Texts

LAPTOP HOLDERS PORTABILITY

EQUIPMENT IDEAS: ADJUSTABILITY Mouse Bridge Keyboard Tray = Height Adjustment Mechanism Wrist rest Adjustable Keyboard Platform Mouse Platform Portable Keyboards

ERGONOMIC KEYBOARDS

ERGONOMIC MICE

SLANT BOARDS

VISUAL COMPUTER USER HINTS Guidelines for monitor placement and lighting Eye-to-screen distance: at least 25“-30” Vertical location: viewing area of the monitor between 15° and 50° below horizontal eye level. Monitor tilt: top of the monitor slightly farther from the eyes than the bottom of the monitor. Screen colors: dark letters on a light background. Lighting: fluorescent, the good, bad, & ugly *Cube Shades *Four Ocular “microbreaks”

THE 3 STEPS OUR PROGRAM TAKES TO RESOLVE ERGONOMICRELATED ISSUES: Process Assessment The process assessment consists of a review of process design, equipment, previous analyses, and incident reports. With follow-up assessment reminders/recommendations Job Task Analysis (JTA) The on-site analysis consists of video recording and/or digital pictures, measurement gathering (force, weights, reach distances, lifting heights, etc). With follow-up written recommendations Trainings Custom trainings per assessment, JTA data and/or WC stats

DID YOU KNOW… WE ARE MORE THAN JUST CHAIRS? Our ergonomic services extend far beyond just answering chair questions. We cover lab, animal, material and computer user ergonomics. Our ergonomic services including our showroom are now located at UHS (333 East Campus Mall) by appointment only. To schedule a showroom appointment email: ergonomics@uhs. wisc. edu

Prevention Hints • • Practice “neutral positioning” Physical fitness and microbreaks Good nutrition Stress management techniques

QUESTIONS? Q&A: Contact Michelle Discher & Molly Schneider-Adams UW Madison- UHS | EOH Email: ergonomics@uhs. wisc. edu Webpage: http: //www. uhs. wisc. edu/occhealth/ergonomics University of Wisconsin Environment & Occupational Health