This document discusses office ergonomics and proper setup to prevent injuries. It defines ergonomics as "the laws of work" and notes concerns like employee turnover, OSHA compliance, quality, and costs associated with injuries. Examples of common ergonomic issues are provided like wrist, neck, and back pain from improper posture. Guidelines are given for ideal workstation setup including chair, desk, monitor, keyboard, and mouse positioning. Simple exercises are also recommended to perform during breaks like stretches for hands, back, shoulders, neck, and at the computer. The overall message is that following ergonomic guidelines can improve comfort, productivity, health and safety.

1. All we Know
But
How many we are AWARE?
Khondoker Shafiqul Islam Ullash
Assistant Manager (Operation)
RFL-RPL (Shine-Bathware)
Email: rfl936@prangroup.com
Mobile: 01924-601330
Arifur Rahman
Trainee Engineer
HIP-RFL-RPL EHS
Email: rflprod103@hal.prangroup.com
Mobile: 0173116988
Office Ergonomics

2.  ERGO=“work”
 NOMICS=
“rules” or “laws”
 Ergonomics literally
means “the laws of work”

3. Why do we care about
Ergonomics?
 Employee Turnover
 OSHA(occupational safety and health act)
 Quality
 Absenteeism
 Injured Workers
 Increase Productivity
 Insurance Costs

4. Did you know?
How do we killing our physical strength Day by Day by
doing work in wrong ergonomic way?

5. What Will the Pain Be Like?
Tightness
Wrist Pain
Neck pain
Shoulder Pain
Soreness
Elbow Pain
Back pain

6. Office Ergonomics
Most we are working in computer in wrong way

7. Some common scenario
Office Ergonomics

8. Office of Horrors

9. What to do for reduce ergonomic injuries ??
PREVENT, PREVENT, PREVENT !!!
a) Warm up & stretch before activities that are repetitive, static
or prolonged
b) Take frequent breaks from ANY sustained posture every 20-
30 minutes
c) Respect pain- positions or stop painful activity
d) Recognize early signs of inflammatory process & comply early

10. Ideal Office

11. Computer Workstation:
Elbows and Wrists
• Elbows relaxed and
close to the body
• Elbows not extended
forward or backward
• Wrists in a straight
line with lower arms
• Hands not flexed up
or down, or bent
inward or outward

12. Computer Workstation:
Legs and Feet
• Knees bent about
90 degrees
• Thighs parallel
to floor
• Chair at a
comfortable height
• Obstructions
removed
• Feet flat on the floor
or on a footrest

13. • Comfortable
• Slightly wider than
hips/thighs
• Proper length
• Adjustable height
• Adjustable tilt
Chair Adjustments:
Seat Surface

14. Chair Adjustments:
Back and Arms
Image Credit: Ergogenesis, LLC
• Backrest with adjustable
angle and lumbar
support
• Armrest broad
and cushioned to
support shoulders,
elbows, and wrists
• Armrests independently
adjustable in height
and side to side

15. Computer Monitor
• Directly in front of you
• Arm’s length away
• Proper height so head is level
• Documents placed close to monitor
50cm
15-30 degree

16. Neutral Keyboard Position
• Elbows close to body and
bent about 90 degrees
• Wrists flat and in line
with forearms
• Hands not angled up/down
or turned in/out
• No wristrest when typing

17. • Control mouse
movement from the
elbow
• Keep wrist straight
in neutral position
• Position the
mouse properly
• Switch mouse to
other side if you
feel stress
Using a Mouse

18. Using a Laptop
• Occasional users
▫ Sacrifice neck posture rather than wrist posture
▫ Sit back in a comfortable chair and adjust
laptop
• Full-time users
▫ Position screen like workstation monitor
▫ Use separate keyboard and mouse

19. At a Glance

20. Simple Exercises for the office
• One of the biggest injury risk factors is static posture.
• Try to spend at least 5 minutes every hour away from your computer.
• Remember to ONLY stretch to the point of mild tension.
• Try to incorporate the stretches into your daily routine.
• This slide provides some illustrations of simple active stretches to perform at the
office.
Hand Exercises
• Tightly clench your hand into a fist and release, fanning out the fingers. Repeat 3
times

21. Back and Shoulder Exercises
• Stand up straight, place your right hand on your left
shoulder and move your head back gently. Do the
same thing for the right shoulder

22. Head and Neck Exercises
• Move head sideways from left to right and back to left
• Move head backwards and then forward

23. Computer and Desk Stretches …
• Sitting at a computer for long periods often cause neck and shoulder
stiffness and occasionally lower back pain. Do these stretches every
hour or so throughout the day or whenever you feel still. Also be sure to
get up and walk around the office whenever you think of it. You’ll feel
better.

24. … Computer and Desk Stretches …

25. … Computer and Desk Stretches

26. Improve comfort
Decrease fatigue
Enhance job satisfaction
Increase productivity
Extend work life
Protect enjoyment of many life activities
Additional Benefits:
Who Doesn’t want a SAFER work Station
&
keep own-self Healthy