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DUBBO RSL AGED CARE ASSOCIATION
Work Health & Safety Committee Training
Presenter: Paul Hennock, WHS Consultant
15th July 2019
HOME OFFICE ERGONOMICS AND
WORK HEALTH & SAFETY TRAINING
• Provide an understanding of human anatomy and biomechanics to understand why
injuries occur in the home office environment if proactive measures aren’t taken
• Provide you with the golden rules of optimal home office ergonomic set-up to
minimises the risk of injury
• Increase awareness of the multi-factorial aspects to preventing injury in the home
office
2
OBJECTIVES
1UNDERSTANDING MUSCULOSKELETAL DISORDERS AND WHY THEY OCCUR
4
OFFICE WORKER
INJURY HOTSPOTS
www.worksafe.vic.gov.au/hotspots#/office
5
WHAT COULD GO WRONG?
Neck and shoulder muscle strain
and traumatic injury from
repetitive use of computers /
keyboards / mouse, lifting and
handling equipment/materials
particularly at the extent of their
reach
Muscle strain from lifting and
handling of equipment/materials
and maintaining static postures
for prolonged periods (e.g. being
seated all day).
Muscle strain from prolonged or
repetitive keyboard or mouse
use. Fractures from slips, trips,
and falls.
Joint/muscle injury or strain from
prolonged periods of sitting, falls
off ladders, missteps on stairs,
or from slips on wet or uneven
surfaces.
www.worksafe.vic.gov.au/hotspots#/office
Work-related stress from work
pressure, exposure to traumatic
events, bullying, or work-related
violence.
Whilst some MSDs developed from ….
6
DEVELOPMENT OF MSD – SNEAKY INJURY!
Most develop from ….
By the time you feel discomfort it may be too late….
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WHICH IS BEST?
STATIC VS
DYNAMIC MUSCLE USE
2 BASIC ANATOMY & BIOMECHANICS
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THE SPINE SAFE SHAPE
Key message:
Optimal shape spine
= ‘S’ shape spine
MOVEMENT OF THE DISC
IMPORTANCE OF SPINAL POSTURE
11
Pressure on the spine and discs in varying activities:
SHOULDER JOINT
3GOLDEN RULES OF HOME OFFICE ERGONOMICS
14
MULTI-FACTORIAL CAUSES OF MSD –
IT’S NOT JUST THE DESK & CHAIR! Company Culture
Work Organisation
Environment
Tools
Task
Person
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GOLDEN RULES
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OFFICE CHAIR
Back rest:
• Position lumbar support in lower back curve – rolled up
towel or small cushion can assist
• Ensure spine (low and middle back) is fully supported
Seat pan and height:
• Hip angle with shoulders slightly behind hips, knees level with hips
• Ensure legs are supported by pan of chair with 2-4cm gap between the knees and front of
the chair
• Add cushion on hard chairs
• Feet flat on the ground or a footrest
17
DESK
• Chair pulled in close to desk
• Ensure shoulders are relaxed, elbows bent
and forearms supported on desk
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KEYBOARD / MOUSE
• The distance between the keyboard / mouse and desk edge
should provide enough space to allow support of the
forearms on the work surface
• DO NOT push wrists in to work surface or edge of keyboard
• Keep keyboard flat (legs down)
What could
go wrong
here?
19
• Keep hands and wrists in neutral position
• Avoid repetitive wrist flexion and extension
• Perform stretches during the day
• If available consider ergonomic devices
HAND / WRIST PROTECTION TIPS
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MONITORS
• Screen arms length away
• Neck is in a neutral position
• Avoid direct glare on the screen – avoid light reflection on
your screen and also shadows
• When using multiple screens consider placement based
on usage
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DUAL MONITORS
What could go wrong here? Solutions??
22
DOCUMENT VIEWING
• Between keyboard and monitor on a stand
• Or on a document stand to the side BUT alternating sides
What could
go wrong
here?
23
AT HOME IN ACTION….
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READING & WRITING
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PHONE USE
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STANDING WORKSTATION
• Long periods of sitting / sedentary activity is not good for
your health
• Aim for 40 min. per hour of standing
• Shoulders relaxed, elbows bent, forearms support on desk
• Shift weight side to side
• Appropriate footwear
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• Hygiene – same standards as the office, avoid eating at the home desk
• Temperature – adjust settings throughout day, move locations, change clothing
• Footwear – remember this is your workplace – why wouldn’t you wear slippers in the real
office?
• Mats and tripping hazards – good house keeping - why don’t we have mats in the real work
office?
• Electrical safety – check on cord quality - would you let your kids use a worn or exposed cord?
• Manual handling – would you handle things differently if someone was watching?
OTHER CONSIDERATIONS IN THE HOME OFFICE
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• Emergency management – clear exist access, fire detectors in order, numbers in phone,
door security, basic first aid supply, fire blanket
• Distractions – managing others / pets at home and those around you (noisy neighbours)
• Healthy eating and drinking – avoid the pantry! Keep to normal break times to eat and
drink. Keep hydrated. Would you eat or drink that if someone was watching?
• Mental health – keep connected, exercise, sleep hygiene, routine, EAP, relaxation, switch
off, establish boundaries with area and hours
JLT Assure ph: 1800 945 145 e: [email protected]
https://maps.finance.gov.au/work-health-and-safety/employee-assistance-program
• Embrace the positives!
OTHER CONSIDERATIONS IN THE HOME OFFICE
• Prolonged sitting increases your risk of canceri, cardiovascular disease and deathii.
• Sitting time remains a risk, even if you engage in regular exerciseiii
• Physical inactivity contributes to > 3M preventable deaths worldwide annually (6% of all deaths).
4th leading cause of death due to non-communicable diseases.
• Cause of 21–25% of breast and colon cancers, 27% of diabetes cases, around 30% of ischaemic
heart disease.
• Physical inactivity is 2nd highest cause of cancer in Australia, behind smoking.
• 60% of Australian adults do < recommended 30 mins mod. intensity physical activity each day.
• Approx. 70% Aus. adults classed as sedentary or low levels of physical activity.
i Boyle, T., Fritschi, L., Heyworth, J., & Bull, F. (2010). Long-term sedentary work and the risk of subsite-specific colorectal cancer. American Journal of Epidemiology, 173(10), 1183-1191.
ii Owen, N., Healy, G. N., Matthews, C. E., & Dunstan, D. (2010). Too much sitting: the population health science of sedentary behavior. Exercise and sport sciences reviews, 38(3), 105-113.
iii Katzmarzyk, P. T., Church, T. S., Craig, C. L., & Bouchard, C. (2009). Sitting time and mortality from all causes, cardiovascular disease, and cancer. Medicine and Science in Sports and Exercise,
41(5), 419-429.
https://www.betterhealth.vic.gov.au/health/healthyliving/the-dangers-of-sitting
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DANGERS OF SITTING
• Legs and gluteals – weakening and wasting
• Weight – reduced digestion of fats and sugars = increased weight
• Hips and back - hip flexor muscles shorten = problems with hip joints, compression of the
spinal discs
• Anxiety and depression – link between inactivity and mental health (positive effects of
physical activity / Serotonin)
• Heart disease – inactivity has a 147% higher risk of suffering a heart attack or stroke.
• Diabetes - people who spend more time sitting have a 112% higher risk of diabetes
• Varicose veins - sitting causes blood to pool in your legs
• Deep vein thrombosis
• Stiff neck and shoulders – hunched postures
https://www.betterhealth.vic.gov.au/health/healthyliving/the-dangers-of-sitting
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DANGERS OF SITTING
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HOW CAN YOU MOVE IT!!!!
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WHAT’S WRONG HERE? WHAT IS YOUR RESPONSIBILITY?
4OTHER INJURY PREVENTION STRATEGIES
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WARMING UP
Warm-up:
• Cold joints, tendons, muscles are more likely to get strained or sprained
• Warm up to reduce risk of injury
Recommendations:
• 5 – 10 minute warm up is appropriate (i.e. moderate pace walking)
Stretching:
• Hold all stretches for 10 seconds
• Do not jerk the stretch
• Cease with any discomfort
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PREVENTATIVE EXERCISES
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PREVENTATIVE EXERCISES
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PREVENTATIVE EXERCISES – CORE STABILITY
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EARLY REPORTING & EARLY INTERVENTION
Early reporting of signs of discomfort or injury may assist in reducing the length of time for
acute injuries and risk of chronic injury.
Early identification and reporting = opportunity to intervene early
Q&A
Contact details
Ph. 1300 418 288
