Office Ergonomics
By
Akinola Alalade
Youth Programme Assistant
Population Council, Nigeria
30/01/2015

Outline
• Physical Demands
• Ergonomics Definition and Application
• Risk Factors
• Back Pain: Correct and Incorrect
Techniques
• Prevention Strategies
• Ergonomic Products
• References

Adjusting your workstation to fit your body

Physical demands
• What are the physical demands of your job….

Ergonomics Definition
• Designing the job to fit the worker rather than
physically forcing the worker to fit the job1,2,6

Ergonomics Application
• Workstation Design6—(desks, chairs, space, layout)
• Work Postures3 — (sitting, standing, reaching, lifting)
• Work Organization6 — (Pace, Breaks,Variety)
• Tools, Equipment, and Furniture Design—(body size,
height, gender, promoting neutral postures, reduced
vibration, exposure to acceptable lighting, noise,
temperature)
• Manual Materials Handling3,7—(lifting, lowering, pulling,
pushing, carrying and holding materials)
• Work Environment2—(ventilation, noise, temperature &
humidity, lighting and vision)

Risk Factors
• Repetitive Movements3,5
– Same joints /muscle groups (Thousands of keystrokes typing,
Repeated motions with computer mouse)
• Forceful Movements3,5
– Excessive movements for long periods of time (e.g. extended
reach)
• Fixed or Awkward Postures3,5,7
– Cause fatigue (sitting rigidly for long periods; reaching above
shoulder, Leaning forward at your desk,Typing with wrists at
an odd angle, Raising shoulders while typing, Reaching to use
mouse)
• Bending,Twisting and Heavy Lifting3,5,6

Back Pain: Correct and Incorrect
Techniques
• Occupations that involve manual physical handling
and physical workload are known to predispose
people to musculoskeletal disorder.4
• Which one is correct?

Back Pain: Correct and Incorrect
Techniques

Back Pain: Correct and Incorrect
Techniques

Prevention Strategies
• The elbow should be at a comfortable angle while
“hanging” at the sides from the shoulders.The
shoulders should remain in a relax position while
typing.

Prevention Strategies
• Avoid typing with wrists at an odd angles…
– keep them in the neutral position, not bent up or
down, or side-to-side

Prevention Strategies
• The keyboard should be slightly lower than normal desk height.
– If it is not low enough, try raising your chair height. Prevent
your legs from dangling by using a footrest.

Prevention Strategies
• Place monitor in front of you, not off at an angle.
• Take lots of breaks to stretch and relax.
• Hold the mouse lightly.
• Keep your hands and arms warm.

Ergonomic Products
Chairs Adjustable
Desks

References
1. Ergonomics: The Study of Work OSHA 3125 2000 (Revised)
https://www.osha.gov/Publications/osha3125.pdf
2. Environmental Health & Safety 120 Physical Plant Services Bldg. |
Stillwater, OK 74078 | 405.744.7241 | All rights reserved OSU-System |
OSU-Stillwater | OSU-OKC | OSU-Tulsa | OSU-Okmulgee | OSU-CHS |
Accessibility https://ehs.okstate.edu/kopykit/ergo.htm
3. Industrial Accident Prevention Association 2009. All rights reserved.
http://www.iapa.ca/main/documents/pdf/freedownloads_pda_intro.p
df
4. Ando, S., Ono, Y., Shiamoke, M., Hiratu, S., Hatton, Y., Horr, F.,
Takeuchi, Y.(2004) ‘Association of self estimated workloads with
musculoskeletal symptoms among hospital nurses’. Occupational and
Environmental Medicine, 57(3):21-16.
5. Olaogun M O B (1993) Health hazards in Physiotherapy in Hospital
setting: A comparactive study. Journal of the Nigeria Society of
Physiotherapy. 9(1):12-16
6. Joint Professional Training and Support International
http://www.jptsng.org/
7. Rosecrance, J.C., Crook, T.M.(1998)‘Musculoskeletal disorder:
Occupational association and a model for prevention’.Ocupational
Health and Safety, 4 :214 - 231.