ergos

Question 1

Risk Factors:

Answer 1

• Repetitive movement

* Sustained/awkward postures

Question 2

Conducting Workstation Assessment:

Answer 2

1) Identify risk factors
o Talk to worker – hrs work, breaks, workstation set-up (training?)
o Psychosocial factors
o Task analysis – what are they required to do? How long?

2) Assess the risk for injury
o Checklist or tool (e.g. RULA) will help

Question 3

tools

Answer 3

ROSA = Rapid Office Strain Assessment

RULA = Rapid Upper Limb Postural Assessment Tool
• Good validity & reliability, good for general screening (postures).
• Doesn’t evaluate environmental or psych factors.

Question 4

Chair

Answer 4

• IDEAL = COM directly above ischial tuberosities, Lx spine straight or slight kyphosis supported by back rest.

È If the chair is too high you can get tingling/numbness in the feet due to a cut off of circulation > have hips slightly higher than knees, knees at hip height
È Thighs fully supported (2-3 finger from edge of seat to knee)
È Feet Flat on the floor (relieves pressure from thighs)
È Work station at elbow height (typing just below, writing just above)
È Slight backward lean is recommended, with 5 castor wheels for stability
È Arm rests reduce forces and flexion moments on Lx spine, unload shoulders

Question 5

Monitor

Answer 5

È Arms length away
È Top of screen at eye level
È Screen directly in front (upward tilt 5 degrees to reduce glare)
È If use two equally have side by side. However if not, put main one in front and other off to the side

Question 6

Keyboard

Answer 6

È In front with >10cm from the edge of desk to allow the wrists to rest
È Same level as desk (keyboard tray not recommended)
È No wrist rests
È Forearm support reduces discomfort and UL pain

Question 7

Mouse

Answer 7

È Directly infront of the shoulder, close to the worker
È Limit mouse/keyboard to <5hrs/day
È No mouses have reduced carpal tunnel pressure depends on patient preference then

+
Documents
È Place laterally if just one piece of paper
È If more in-line is best with a document viewer inclined up

Question 8

Additional things:

Answer 8

• Lighting – every 10 mins stare up at something in the distance, anti-glare screen cover
• UL strength training improve symptoms
• Stretching moderately improves symptoms
• Laptops: Can use an external keyboard/mouse and prop laptop up on something. Only recommended for short term work (should have monitor for office stuff)

Question 9

SEDENTARY BEHAVIOUR

Answer 9

• Sitting >4hrs/day associated with greater MSK problems.

Question 10

Standing Work pros and cons

Answer 10

Standing Work
Benefits
È	HELPS maintain BMI 
È	Improved Metabolic health
È	Caloric expenditure (low)
Harms (prolonged standing)
È	General fatigue
È	Varicose veins
È	Not recommended for LBP, CVD or Knee OA

Question 11

Strategies to increase movement

Answer 11

È	Stand up to take calls
È	Walking meeting
È	Take stairs
È	Stand to take break every 30mins  set reminder on computer.
È	Used separately located bin/printer
È	Eat lunch away from desk
È	Walk to colleagues instead of phoning
È	Short breaks are better than longer breaks

Question 12

Strategies to reduce standing harms

Answer 12

Postural variation is needed but should be done before discomfort
Show insoles do not work
Ant-fatigue matting reduced RPE, however trip hazard and infection control.
Compression stockings helped leg fatigue, swelling, aching and discomfort.
Exercise + standing desk no more effective than standing alone.

Question 13

Guidelines ***

Answer 13

build up to 2hrs of standing/light activity during the day, progressing to 4hrs (start with slow bouts and increase no more than 1hr continuously). Listen to body and avoid asymmetrical postures.