ERGONOMICS Flashcards
(12 cards)
It focuses on designing and arranging things to be efficient and safe for
people to use, with the goal of minimizing discomfort and injury.
ERGONOMICS
Causes Ergonomic
Problems
POOR POSTURE
Repetitive motions
Bad workstation setup
Long periods of sitting/
standing without breaks
Improper lifting
techniques
Signs of Poor Ergonomics
Neck & back pain
Tingling/numbness in hands (Carpal Tunnel Syndrome)
Eye strain & headaches
Shoulder & wrist pain
Leg swelling or
discomfort
Proven Ways to Prevent
Injuries
1.Workstation Setup
2. Movement Breaks
3.Tools
Monitor: Top of screen at eye level, 20-30 inches away.
Keyboard/Mouse: Elbows at 90-100°, wrists straight.
Chair: Lumbar support, hips slightly higher than knees.
1.Workstation Setup
Pomodoro Technique: 5-min stretch every 25 mins.
Microbreaks: 20-sec stretches hourly reduce muscle fatigue by
30%.
- Movement Breaks
Standing desks reduce back pain by 54% (CDC study).
Vertical mice cut wrist strain by 40%
3.Tools
Treatment Options
- Rest & Activity Modification
- Ice vs. Heat Therapy
- Evidence-Based Stretches
- Workspace Redesign
- Pain relief medication (if needed, consult a doctor)
“Follow the 48-hour ‘pain rule’: Stop any activity that causes sharp pain.”
“Use voice-to-text software if typing aggravates wrist pain.”
Pain relief medication (if needed, consult a doctor)
- Rest & Activity Modification
Ice (first 48 hours): 15 mins/hour for swelling (e.g., wrist tendonitis).
Heat (chronic pain): Relax stiff muscles (e.g., lower back strain).
- Ice vs. Heat Therapy
Carpal Tunnel: “Prayer stretch” (hold 30 sec, 3x/day).
Neck Pain: Chin tucks (10 reps, 2x/day).
Lower Back: Cat-Cow stretch (5 mins daily)
- Evidence-Based Stretches
Free Tools: Use OSHA’s online workstation checklist
- Workspace Redesign
