Presenter

Dale Kennedy (CPE)

Chat Box: Tammy Cantor

Home Office Ergonomics

©This presentation is the intellectual property of Ergomax Pty (Ltd.)

Clock watched

People are more aware of the consequences of working on a device all day at the dinning room table!

Those that simply cant work

Those that never stop working

Set up at my kitchen counter, sharing space with my husband as he also works from home.

Feedback from clients working from home

Working in my car as I live with 5 other families

Set up in my bedroom. Using a picnic fold up table as my desk, which stays setup in my bedroom. Not sitting on an office chair. Using a normal plastic garden chair, which I pack away at night.

Working in my sons bedroom, when he is at school

I take larica, tramacet, neurofen just to continue to work

Muscular-skeletal disorders arise due to the dynamic interplay of variables in the work-system

Work Demands

Human operator/Beha

viour

Environment

OHS Regulations cover: any employer or self-employed person who carries out work at a workplace, which may expose any person to ergonomic risks in that workplace.

This definition does not cover working from home!

Covid-19 altered work. Who is responsible for my work environment.

However

“OHS is cooperation between employee and employee”

It is in the best interest of both parties to ensure OHS at home.

Employer - make training and awareness programs available

Employee - take their own health seriously and act responsibly

TWO FUNDAMENTAL for computer work

OUR BODIES ARE DESIGNED TO MOVE

OUR EYES DICTATE POSTURE

How do I know something is wrong?

Bodies warning sign is discomfort and pain

30 minutes exercise a day does not off set damage done by sedentary lifestyle

Computer work is brain work

Muscular work

Physiological changes that take place out of our control

Sedentary lifestyle

The workspace should be used solely for the purpose of working

• An area that you won’t be easily disrupted/distracted

But,• Don’t isolate yourself completely

1. Choose an appropriate space

2. Chair

• Adjustable- Height- Lumbar support – use a cushion/role

towel

-Arm-rests – preferred - Seat pan – soft/adjustable

Do not skimp on a chairIf you spend most of the workday (four to eight hours) sitting in a task chair, it will be in your best interest to get the best chair you can afford.

Your chair is like your house foundation

Knees lower than your hips – places lower back in best position to withstand compression force

Feet supported

Lower back supported- reduces compression force

Arm rests adjusted to support your arms – reduce pressure on your back

3. Desk

• Sufficient space for your needs.

• Not too narrow – impact monitor distance

• Height in-line with armrests

• Footrest if necessary

Elbows at desk height or above

4. Intermittent standing Make your own sit-to-stand desk.

Break up seated time with intermittent standing

• Reduce postural fixity

• Relieve stress on back

• Improve circulation

• Reduce muscle fatigue

5. Monitor Distance:

• Our eyes focus naturally rest at around 80cm

• Optimal distance to reduce eye-strain

Height:

• Top quarter of screen in-line with eyes

Angle:

• Monitor should be slightly angled upwards

6. Monitor Position

Position:

• Directly in front of you

• If using 2 monitors, ensure they are centered directly in front of you

• Monitor arm?

Eyes level with this area Allows for neutral neck posture

Monitor tilted up, allows for safer reading, reduces strain on your neck

Monitor directly in front of you

7. Monitor Brightness• The brightness of your monitor should match that of the

surroundings

• If using 2 or more monitors, make sure brightness settings are matched

Night = Brighten surroundingsDay = Brighten monitor

8. Lighting

Our eyes need drastically different light levels when reading from a monitor than when reading from a physical piece of paper.

Stealing a lamp from your bedside table and plopping it down beside your new workstation could

• Workspace should be well-lit with lots of natural light

• Lamps for manipulating the light source

• Windows perpendicular to desk to avoid glare

• Avoid fluorescent lighting

9. Keyboard & Mouse

• Shoulder is vulnerable to repetitive movements

• 2 ½ reps per minute

• Inner circle of reach to prevent shoulder extension

• Neutral wrist position

10. Keyboard & Mouse

• Always use a mouse pad to avoid mouse drift

• Keyboard flaps folded away

• Negative slope if possible

11. Laptop Set-Up

• Lightweight & convenient

• Not suitable for daily computer work

• Not designed for musculoskeletal health

- Wrist pressure

- Keyboard & mouse in outer circle of reach

- Monitor too close and low

Use your laptop’s built- in monitor OR keyboard not both.

12. Pen & Paper-work

• Document holder

• Micro-desk

Rest breaks

• Microbreaks

• Break up sedentary time

• Rest-break activities

• Work/leisure boundaries

General OHS advice

• CommunicationDon’t forget to stay in touch with your colleagues. If you are feeling isolated, the chances are they are too. Pick up the phone, check in regularly and if you feel like you need support, tell someone. Make sure you are clear about what your manager expects from you.

• EmergenciesMake sure you have a plan in case you fall ill, have an accident or experience a fire. Check your fire alarms, don’t overload plug sockets and carry your phone with you at all times.

• EquipmentMake sure your cabling for your laptop or other work device does not create a tripping hazard. It may sound patronising but we are generally more complacent at home as the environment is familiar to us. This complacency can cause risks we might not foresee.

• Report itMost important, if you have an issue or anything concerns you, whether it relates to comfort, workload, potential or actual risks, you must report it to your manager or health and safety colleague immediately.

Dale Kennedy

dale@ergomax.co.za

www.ergomax.co.za

Thank You

All products in this presentation are available at www.alloffice.co.za

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