It is very good for employees working in office environments that are more prone to different Skeleto Muscular disorders. It is precisely & briefly covers the information how to prevent & Cure out of it... Enjoy Reading

1. ERGONOMICSERGONOMICS
ByBy
Dr. Ali Ahmed SheraziDr. Ali Ahmed Sherazi

2. ERGONOMICS-What is it?ERGONOMICS-What is it?
 Derived from two Greek words:Derived from two Greek words:
 ““Nomoi” meaning natural lawsNomoi” meaning natural laws
 ““Ergon” meaning workErgon” meaning work
 Hence, ergonomists study humanHence, ergonomists study human
capabilities in relationship to workcapabilities in relationship to work
demandsdemands

3. HistoryHistory
• As early as 18As early as 18thth
century doctors noted thatcentury doctors noted that
workers who required to maintain bodyworkers who required to maintain body
positions for long periods of timepositions for long periods of time
developed musculoskeletal problems.developed musculoskeletal problems.
• Within last 20 years research has clearlyWithin last 20 years research has clearly
established connections between certainestablished connections between certain
job tasks and RSI or MSD.job tasks and RSI or MSD.

4. 1)1) Static workStatic work: musculoskeletal effort required to: musculoskeletal effort required to
hold a certain position, even a comfortablehold a certain position, even a comfortable
one.one.
Example: sit & work at computers;Example: sit & work at computers;
keeping head and torso upright requires smallkeeping head and torso upright requires small
or great amounts of static work depending onor great amounts of static work depending on
the efficiency of the body positions we chose.the efficiency of the body positions we chose.
What two elementsWhat two elements
are at work?are at work?

5. Elements at work (cont)Elements at work (cont)
• ForceForce:: amount of tension our muscles generateamount of tension our muscles generate
Example: tilting your head forward or backwardExample: tilting your head forward or backward
from a neutral, vertical positionfrom a neutral, vertical position quadruplesquadruples thethe
amount of force acting on your lower neckamount of force acting on your lower neck
vertebraevertebrae
• Increased force is d/t increase in muscularIncreased force is d/t increase in muscular
tension needed to support head in a tiltedtension needed to support head in a tilted
positionposition

6. 3 Main Ergonomic Principles:3 Main Ergonomic Principles:
1.1. Work activities should permit worker to adoptWork activities should permit worker to adopt
several different healthy and safe postures.several different healthy and safe postures.
2.2. Muscle forces should be done by theMuscle forces should be done by the largestlargest
appropriateappropriate muscle groups availablemuscle groups available
3.3. Work activities s/b performed with joints atWork activities s/b performed with joints at
about mid-point of their ROM (esp.about mid-point of their ROM (esp.
head,trunk,UE)head,trunk,UE)

7. • The average person working at aThe average person working at a
keyboard can perform 50,000 to 200,000keyboard can perform 50,000 to 200,000
keystrokes a daykeystrokes a day
• Overexertion, falls & RMI are the mostOverexertion, falls & RMI are the most
common cause of workplace injurycommon cause of workplace injury
• An average of 125,000 back injuries dueAn average of 125,000 back injuries due
to improper lifting each year.to improper lifting each year.
• Muscles overuse results in tiny tears inMuscles overuse results in tiny tears in
the muscles and scarring; thesethe muscles and scarring; these
contribute to inflammation and musclecontribute to inflammation and muscle
stiffnessstiffness
FACTS

8. A Bit ofA Bit of AnatomyAnatomy !!!!
• Overuse and small repetitive movements ie:Overuse and small repetitive movements ie:
CTD, RSI, MSD disturb balance of muscles,CTD, RSI, MSD disturb balance of muscles,
tendons, ligaments and nervestendons, ligaments and nerves
• Brachial plexus: nerve group that supplyBrachial plexus: nerve group that supply
muscles and skin of UE, course down side ofmuscles and skin of UE, course down side of
front of neck and become median, ulnar andfront of neck and become median, ulnar and
radial nerves.radial nerves.
• Nerves send signals to muscles to contractNerves send signals to muscles to contract
• When nerve compressed feel sensationWhen nerve compressed feel sensation
somewhere b/w point of compression andsomewhere b/w point of compression and
fingertipsfingertips

9. WhatWhat causes Nervecauses Nerve
Compression orCompression or EntrapmentEntrapment??
1)1) Repeated motionsRepeated motions
2)2) Tight musclesTight muscles
3)3) Inflammation of surrounding tissuesInflammation of surrounding tissues
4)4) Misalignment of the nerveMisalignment of the nerve

10. What are 4 Common NerveWhat are 4 Common Nerve
injuries?injuries?
I.I. Thoracic Outlet Syndrome:Thoracic Outlet Syndrome: brachialbrachial
plexus compression d/t muscleplexus compression d/t muscle
tightness side of neck from poor headtightness side of neck from poor head
position or slumped posture.position or slumped posture.
S/Sx: numbness/tingling in hand, madeS/Sx: numbness/tingling in hand, made
worse w/overhead activities or cradlingworse w/overhead activities or cradling
phone b/w ear and shoulderphone b/w ear and shoulder

11. Nerve injuries (cont)Nerve injuries (cont)
II.II. Radial tunnel syndrome:Radial tunnel syndrome: compressedcompressed
radial nerve @ outside of elbow d/tradial nerve @ outside of elbow d/t
repetitive wrist & finger extension orrepetitive wrist & finger extension or
turning of forearmturning of forearm
S/Sx: Sensations from elbow to base ofS/Sx: Sensations from elbow to base of
thumb w/ wrist weakness a common sxthumb w/ wrist weakness a common sx

12. Nerve injuries (cont)Nerve injuries (cont)
III.III. Cubital tunnel syndrome:Cubital tunnel syndrome: ulnar nerveulnar nerve
compression inside of the elbow d/tcompression inside of the elbow d/t
repetitive bending of elbow orrepetitive bending of elbow or restingresting
your elbowyour elbow on a hard surfaceon a hard surface
S/Sx: numbness or tingling andS/Sx: numbness or tingling and
inside of arm w/ tingling to ring & littleinside of arm w/ tingling to ring & little
fingersfingers

13. Nerve injuries (cont)Nerve injuries (cont)
IV.IV. Carpal tunnel syndrome:Carpal tunnel syndrome: compression ofcompression of
median nerve at level of carpal tunnelmedian nerve at level of carpal tunnel
Where is carpal tunnel? Formed @ wrist byWhere is carpal tunnel? Formed @ wrist by
ligament over the carpal bones in handligament over the carpal bones in hand
S/Sx: numbness or tingling in thumb, index,S/Sx: numbness or tingling in thumb, index,
or middle finger & ½ of ring finger; oftenor middle finger & ½ of ring finger; often
awakened @ night by hand “falling asleep”awakened @ night by hand “falling asleep”
Sx increased by driving or attempting to holdSx increased by driving or attempting to hold
objects; dropping objects is a commonobjects; dropping objects is a common
complaintcomplaint

14. Tendons and TendonitisTendons and Tendonitis
• Tendons are connective tissue that attachTendons are connective tissue that attach
muscle to bone; have little stretch or reboundmuscle to bone; have little stretch or rebound
• Tendon overuse, static or prolongedTendon overuse, static or prolonged
position=inflammation or tendonitisposition=inflammation or tendonitis
• Tendons of wrist & hand very small; @ high riskTendons of wrist & hand very small; @ high risk
for injury w/ overusefor injury w/ overuse
• ““Tennis elbow” or lateral epicondylitis affectsTennis elbow” or lateral epicondylitis affects
finger extensorfinger extensor tendons outside of elbowtendons outside of elbow
• ““Golfer’s elbow” or medical epicondylitis affectsGolfer’s elbow” or medical epicondylitis affects
finger flexor tendons inside of elbowfinger flexor tendons inside of elbow

15. What to do ??What to do ??
a)a) Warm up & stretch before activities that areWarm up & stretch before activities that are
repetitive, static or prolongedrepetitive, static or prolonged
b)b) TakeTake frequent breaksfrequent breaks from ANY sustainedfrom ANY sustained
posture every 20-30 minutesposture every 20-30 minutes
c)c) Respect pain- positions or stop painfulRespect pain- positions or stop painful
activityactivity
d)d) Recognize early signs of inflammatoryRecognize early signs of inflammatory
process, & tx earlyprocess, & tx early
PREVENTPREVENT,, PREVENTPREVENT,, PREVENTPREVENT !!!!!!

16. a)a) Maintain erect position of backMaintain erect position of back
& neck w/ shoulders relaxed& neck w/ shoulders relaxed
b)b) Position equipment & work directly in front ofPosition equipment & work directly in front of
and close to your major tasksand close to your major tasks
c)c) Keep upper arms close to the body, elbowsKeep upper arms close to the body, elbows
90-100 degrees90-100 degrees
d)d) Keep feet flat on floor, upper body weightKeep feet flat on floor, upper body weight
resting on “sits bones”resting on “sits bones”
e)e) Wrists as neutral as possible; safe zone forWrists as neutral as possible; safe zone for
wrist movement is 15 degrees in all directionswrist movement is 15 degrees in all directions
Maintain
Neutral
Posture

17. f)f) Avoid bending neck forward forAvoid bending neck forward for
prolonged periods of time (*rememberprolonged periods of time (*remember
quadruplequadruple the force); use a copy holderthe force); use a copy holder
g)g) Avoid static positions for prolonged time;Avoid static positions for prolonged time;
muscles fatigue---MOVE to circulation!muscles fatigue---MOVE to circulation!
You
talking to
me?

18. Modify Tasks:Modify Tasks:
a)a) Alternate activities frequently; rotate heavyAlternate activities frequently; rotate heavy
&/or repetitive tasks w/ lighter less repetitive&/or repetitive tasks w/ lighter less repetitive
ones.ones.
b)b) If sx become worseIf sx become worse REASSESSREASSESS task setup &task setup &
look for alternative methodslook for alternative methods
c)c) Avoid repetitive or prolonged grip activitiesAvoid repetitive or prolonged grip activities
d)d) Avoid pinching w/ wrist in flexion or wristAvoid pinching w/ wrist in flexion or wrist
deviation (bending to side)deviation (bending to side)
e)e) TakeTake frequent breaksfrequent breaks to stretch & rest handsto stretch & rest hands

19. • Use the largest joints & muscles to do the jobUse the largest joints & muscles to do the job
• Use 2 hands to lift rather than one, even with lightUse 2 hands to lift rather than one, even with light
objects and tasks.objects and tasks.
• Avoid lifting w/ the forearm in full pronation (palmAvoid lifting w/ the forearm in full pronation (palm
down) or supination (palm up)down) or supination (palm up)
• Slide or push & pull objects instead of liftingSlide or push & pull objects instead of lifting
• Keep reaching to a minimumKeep reaching to a minimum
• Carry objects close to body at waist levelCarry objects close to body at waist level
Body
Mechanics

20. Correct & Incorrect TechniquesCorrect & Incorrect Techniques

21. Good and Bad of “Good and Bad of “TILT”TILT”

22. ERGO REMINDERS from
Stretchbreak.com

23. Practice Wellness at Work and Home !
Exercise
Nutrition
Relaxation
Body
Mind
Spirit

24. MOVE
B
R
E
A
T
H
STRETC
H

25. An ounce of Prevention is worth aAn ounce of Prevention is worth a
pound of cure !pound of cure !