Office Ergonomics and Manual Material Handling

Office Ergonomics

Monitor Selection and Placement

• Factors to Consider: Viewing distance, angle, time, and clarity.
• Viewing Distance: Too close = eye strain & awkward neck posture (hyper/hypo-extension); Too far = eye strain & forward leaning posture.
• Viewing Angle: Too high = neck extension & muscle fatigue; To the side = uneven muscle force & fatigue.
• Viewing Time: Prolonged viewing decreases eye blinking, causing eye strain.
• Viewing Clarity: Choose monitors that reduce eye strain and adjust the lighting to avoid glare.

Ideal Monitor Placement

• Distance: 20-40 inches from eyes (about an arm's length).
• Angle: Top of the monitor should be at or slightly below eye level.
• Position: Directly in front of the user.
• Breaks: Schedule regular breaks to rest eyes and stretch.
• Adjustments: Regularly clean the screen, adjust brightness/contrast, and consider blue light filters.

Keyboard and Mouse

• Posture: Shoulders relaxed, elbows at 90°, wrists neutral.
• Placement: Avoid too low/high placements; Keyboard and mouse should be close together.
• Considerations: Tilted keyboards increase wrist extension, potentially causing Carpal Tunnel Syndrome; Laptop keyboards might not fit well—consider an external keyboard.
• Dominant Hand: Consider if the user is right or left-handed.

Desk and Chair

• Chair Adjustments: Adjustable height to fit desk; Proper thigh support and lumbar support.
• Armrests: Removable if they obstruct the proper distance to the keyboard/mouse; Should be stable and allow swivel to reduce torso twist.
• Sitting vs Standing: Use sit-stand stations; Alternate sitting, standing, and moving (e.g., 20 min sitting, 8 min standing, 2 min moving).

Manual Material Handling

Types of Activities

• Activities: Lifting, pushing, twisting, carrying, and holding.

Lifting

• Technique: Bend knees, not hips; Keep back straight; Hold objects close to the body to reduce stress.
• Avoid: Twisting and lifting heavy objects alone.

Pushing/Pulling

• Ideal Conditions: Pushing/pulling with two hands, flat surfaces, and proper body angles (waist level for pushing, thigh level for pulling).

Carrying

• Concerns: Stress on the back, particularly with long-distance carrying; Use bigger muscles and keep load close to the body.
• Tools: Use carts or elevators when possible; Protect shoulders with pads for heavy or long-distance carrying.

Tool Selection

• Ergonomics: Promote neutral wrist positions and energy-saving tools (prefer second-class levers to third-class levers).
• Condition-Specific Tools: Recommend proper tools based on the specific work conditions.