This tutorial is set up so you can move through the different sections in the way you’re most comfortable. If you choose to review the information sequentially, simply click through each panel in order. Otherwise, you can jump around each sections based on topic.
This tutorial is set up so you can move through the different sections in the way you’re most comfortable. If you choose to review the information sequentially, simply click through each panel in order. Otherwise, you can jump around each sections based on topic.
The National Institute for Occupational Safety and Health (NIOSH) defines ergonomics as the science of fitting workplace conditions and job demands to the capabilities of the working population. In other words, it is the relationship between people, the work they do and their work environment. It is about adapting the workplace to fit the worker. Modifications to the work, work tasks, and how people perform their work can help improve comfort, safety, and productivity.
Disorders of the muscles, tendons, ligaments, nerves, joints, cartilage, and spinal discs are known as musculoskeletal disorders. You may know these disorders by other names:
These disorders occur when you have overused or strained muscles. You can develop MSDs when activities you perform include reaching, bending, lifting heavy objects, using excessive force, working in awkward postures over long periods of time, working with tools that don’t fit you, performing repetitive motions or when a body part presses against a hard or sharp surface. MSDs can occur whether you are at work or somewhere else.
The good news is that MSDs are preventable and reversible in the early stages! All you need is an understanding of MSDs, how to prevent them, and a commitment to making changes. Being receptive to making changes is critical and lays the groundwork for correcting unsafe conditions and work behaviors. Correcting workstation layouts, work habits, job design, and taking good care of your body will reduce the risk of injury while increasing your comfort and productivity. If you are experiencing discomfort, improve your technique. If discomfort continues and affects your ability to do daily tasks, seek medical attention.
MSDs may cause diminished strength for gripping, limited range of motion, loss of muscle function, and difficulty or an inability to do everyday tasks. Common symptoms include:
Workplace MSDs can be caused by frequent and prolonged exposure to the following risk factors:
Muscle strain and tension can build up when you remain in the same position for long periods of time. Taking mini-breaks can help to relax muscles. A break from your work to rest, stretch, or move around for two or three minutes every 20 to 30 minutes can make a big difference in reducing fatigue, stiffness and discomfort. Find another position to work in such as changing your chair height or seat angle, standing rather than sitting, or repositioning your armrests. It doesn’t really matter as long as you change positions throughout the day! This not only allows muscles to recover, but keeps blood circulating and provides oxygen to muscle tissues.
How you organize your workstation supplies, tools and equipment determines how you use your body. For example, when you have to reach overhead for a manual or across the desk for the phone or the mouse, or when you are too far away from the monitor to see clearly, the action of leaning forward, reaching, bending the wrists or neck and squinting to see your work can contribute to physical strain if you do it over and over throughout the day.
When you perform the same tasks over and over, it places increasing strain on the muscles and tendons that are doing the work. To reduce the risk of strain that may result from repetitive work, it is important to alternate the tasks that you do. This will allow certain muscle groups to rest while other muscle groups are working. For example, if you spend a lot of time typing on the keyboard, break up this repetitive pattern by making necessary phone calls, copying documents or delivering a package.
Eyestrain is a common problem in the workplace. If you perform visually demanding tasks such as use of a microscope or a computer, your eyes may become dry, irritated or strained. If you experience eyestrain, see your eye care specialist. A new optical prescription or special computer glasses may be helpful in reducing eyestrain. For computer work, the position, distance, and height of the monitor is important. Glare on the screen and light that is too bright or too dim can contribute to eyestrain. Resting your eyes throughout the day and practicing eye exercises can make a difference. One helpful exercise is to look far up to the right corner of the eye, look down to the left, look up to the left corner, then down to the right. This will work most muscles of the eye. Change focal distance by looking away from close-up work to as far away as you can see (e.g. across the parking lot, down the hallway, out the window). Blink often to keep the eyes lubricated.
Lifting incorrectly can put you at risk for back injury. Be alert when you need to lift something. Plan how you will lift before you begin. Keep your body properly aligned when lifting and moving heavy or bulky objects. Bring the object close to you. Pick up the object by bending your knees and keeping your back in its natural “S” curve, then lift and carry it. If you have to move the object a long distance, use wheels, a cart, a hand truck or request help from another person.
Bending and twisting while lifting heavy items can be dangerous. Bending forward and reaching for something such as files, the phone, a manual or objects you need to work with places a lot of strain on your back and may contribute to back strain, even if the object weighs very little. Move closer to the object and turn your whole body rather than twist.
Standing upright can place pressure on the back muscles, especially the low back as well as the legs, shoulders and abdominal muscles. To relieve back pain due to prolonged standing:
No-No: Back stress
Ergo: Back relief
The design of your work area must allow for natural body postures and positioning. Consider the following:
Keep items you use frequently close to you to avoid excessive reach.
Ergo: Good example
No-No: Excessive reach
Ergo: Good example
Back injuries are the number one workplace accident. Once you injure your back, you may never fully recover and chances of re-injury increase. When lifting, remember to:
Keep your back in its natural “S” curve rather than rounded in a “C” curve when you lift.
No-No: Avoid using a “C” curve to lift
Ergo: Keep the “S” curve
Use both hands and keep the load close to you. Less force is exerted on your back. Keep head up and body will follow.
No-No: Improper lifting
Ergo: Proper lifting
Ergo: Proper lifting
No-No: Avoid lifting objects overhead
Ergo: Use a stepstool to access higher shelves
No-No: Back stress
Ergo: Back relief
To reduce fatigue, alternate work tasks to allow for variation of work patterns, take mini-breaks for stretching muscles and to rest your eyes. Short breaks can make a tremendous difference if you stretch, breathe deeply, rest your eyes, stand up and move around. Be sure to talk with your physician before starting a stretching program.
Activities you do away from the workplace can contribute to muscular strain and discomfort as well. Using the same repetitive motion patterns, awkward postures, and excessive force can add considerable strain to your body no matter where you are. If you are experiencing discomfort, improve your technique. If discomfort continues and affects your ability to do daily tasks, seek medical attention.
Implementing these ergonomic principles can help you prevent musculoskeletal disorders. Take a look at the way you work and the way your workstation is organized. Watch for bent wrists, dangling feet, work surfaces that are too high or too low, excessive reach, awkward postures, poor lighting that makes you squint or adds glare to your monitor screen, and how you lift heavy or bulky items. Pay attention to the repetitiveness of job tasks and how you move your body as you work. Are you in a natural alignment? Are you using proper lifting techniques? Is your body supported while you work? Is your workstation organized so that items you use frequently are within easy reach? Are you taking mini-breaks to reduce muscle tension and fatigue?
Be responsible for your own good health. Exercise, proper nutrition and adequate rest can make a big difference in how your body responds to everyday mental and physical stresses. Find ways to cope with stress:
University of Michigan faculty and staff are taking responsibility to prevent musculoskeletal disorders. Remember – these disorders are preventable! Taking care of yourself at work helps you to enjoy the rest of your life!
The following resources are available for more information about ergonomics (Note: links will open in a new window):