Ergonomics - Preservation of Musculoskeletal System Health in the Workplace 1-2

1. Ergonomics - Preservation of Musculoskeletal System Health in the Workplace 1-2 Prof.Dr. Tülin Düger Faculty of Health Sciences Department of Physiotherapy and Rehabilitation

2. Ergonomics • It is a science that regulates the relationship between the human - machine - environment system, which balances workload and working power in the best way, protects the employee 's health and increases the production. • Ergonomics explores the characteristics and abilities of the human organism to provide the necessary conditions for human beings to adapt to work. It helps people to recognize and effectively use their body and talents, so that they can be worn out due to overworking of the person while working and this combination improves business success and productivity.

3. Business Risk Factors • Requirements of the job • Personal risk factors • Design of workplace (tools used) • Environmental risk factors • Psychological risk factors

4. Bad posture habits Wrong use of the body Personal Risk Factors

6. Personal Risk Factors • Age • Anthropometry • Body weight • Physical fitness • Joint mobility • Musculoskeletal system problems • Past injuries or surgeons • Eye disorders • Dominance • Cigarette

7. Body At least once in 80% of the population, somehow complained of back pain. Dillane, 1966

8. Total load on articulation and discs = muscle forces + sum of body weight and external loads (eg handheld weight)

9. W Torsion forces, Compression, Bending, Shredding

10. Requirements of the job • Visual needs • Manual needs (hand positional strength, skill) • Operation time • Relaxation time • Mobility / inactivity

11. Workplace • Seating dimensions • Workplace dimensions • Seating placement • Private area • Illumination level and its quality

12. Sitting? Standing?

13. Standing • It is the posture of energy effeciency at humanbeings. • It is more likely to be seen in industry. • Static loading on the ligaments, soft tissue compression, fatigue due to venous lake.

14. Venous Lake Samples

15. Advantages of Standing • Extension movements can be made more than seating. • Body weight can be used as pushing force. • The legs are effective in reducing vibration. • Lumbal disk pressure is less. • With less muscle activity, the position can be maintained without being careful. • Body muscle strength is 2 times more than sitting.

16. Disadvantages of Standing • It is exhausting. • A long period of time can lead to back pain. • Rest positions are required. • Sitting-standing combination can be used. • Mobility is achieved. • It should avoid extreme positions of the spine.

17. During the sitting; Çalışma Pozisyonunu değerlendiren • All back, • Hands, • Legs and • some positions of the head • are risky positions !!!

18. For the back; 1- Leaning forward more than 20o , 2-Turning around more than 20o’, 3-Being bent forward and turned to one side are risk positions.

20. For the head; 1-Being bent forward 2- Being bent on one side, 3- Being bent backwards, are risky positions.

22. For the Arms and Shoulders; 1- Single arm or two arms being used at or above shoulder level, is a risky position

23. The right postural habits in everyday life • Choosing the right bag and carrying methods • Choosing the right shoes • Using your body right at work and at home • Arrangements to be made at home and at work • Correct seating techniques • Proper home work techniques

24. Correct Sitting Posture-1 Position of the back It is known that an active effort, without back support, is a factor for the struggle of the spinal cord to keep the spinal cord upright.

25. Correct Seat Post-2 • The compression effect on the discs, especially in the waist region of the upper torso in the upright sitting position without support is detrimental. •  This is why the back support 90 degree chairsare uncomfortable.

26. Correct Seat Posture-3 Position of the back In studies employed X-ray, the shape of the spine in different body positions was investigated and it was stated that the result of sitting with the least load on the spine was formed by spine extension approaching 115 °.

27. Correct Seat Posture-4 Position of theback • In order to maintain the natural position of the waist region in the sitting position, it is necessary that the waist and thigh muscles continue to operate and resilience. For this reason, continuous muscle work causes fatigue.

28. Correct Seat Posture-5 Position of the Head & Neck Angular boundaries of 10-15° from the eye line can be seen natural while facing up at a vertical sitting position. This is a comfortable viewing area.

29. Correct Seat Posture-6 Position of the Head & Neck • Without head movement, the eyes can move up to 48 ° down to 66 °. • In the studies about sight fatigue; after 24-27 °of eye movement downwards, it has been observed that the head and neck were bent forward and the neck muscles were stretched together with the weight of the head.

30. Correct Seat Posture-7

31. Aids used - 1 Convenient Chair and its Position : • While the computer is running, the forearms should be parallel to the sides, the elbows bent 90 °, the shoulders and arms must be in the relaxed position. • The height of the chair should be adjusted when the hip, knee, ankle are in 90 ° twisted position and relaxed. • The chair height should be adjusted according to the person, because very low chair will be in the hip area and too high chair will cause pressure increase in the thighs.

32. Features of Chair Moving backrest • Head and shoulders should be straight • It should be close to work desk • It should have lumbar support to protect the spine's natural curvature • The arms should be on each side • Feet must touch ground • There must be an angle of 90 between the hips and the body • Body weight must be evenly distributed to the hips and thighs • Must be released for motion Waist support Moving backrest Personal sizes The back of the knee is round Adjustable height Hydraulic control Wheels

34. Aids used - 2 Convenient Table and its Position : • The table should be level with the elbow or 27-30 cm above the seat.

35. The table should be inclined by 15 ° to prevent it from leaning forward. • The computer monitor should be at eye level or slightly down, the keyboard should be at the elbow level, the forearm and wrists should be parallel to the plane.

36. Usage of Computer

37. Usage of keyboard

38. Mouse grip

39. Exercise • It is necessary in daily lifeto exercise properly and regularly to maintain body posture disorders, joint problems and general body health that will be caused by standing or continuously working on desk.

40. Exercise • However, it is essential that the exercises are given to the individual as a result of appropriate evaluations. • Body exercises distributed at many places in printed paper form often cause more serious problems when it is done unconsciously. • The main purpose of exercising is to prevent the deterioration of body smoothness as a result of the effects of daily life. Exercise program should be organized individually by professionals and the existing health problems of the individual must be taken intoconsideration.

41. Protective Exercises • Exercises for postural straightness • Exercises for cardiovascular endurance • Strengthening exercises • Flexibility exercises • Recreational activities and sports (cycling, swimming, jogging)

42. Postural fitness exercises • Exercises to correct existing dyspnea • Exercises to prevent possible posture disorders • Follow-up and treatment exercises with physicians in advanced posture disorders

45. Aerobicexercises • A light walk between the lunches; provides a healthy break for work, improves mood, reduces stress, and at the same time contributes to body weight control. • In everyday life and leisure, small but regular activities can make a meaningful difference in the provision of energy balance and long term weight control.

46. WHO reports that regular and moderate physical activity for a healthy life can be achieved by physical activity for at least 5 days a week, preferably 30 minutes a day.

47. Suggestions • Choose an activity you like • Make physical activity your priority • Make minor changes to the time schedule

48. Moderate physical activity • Brisk walk (about 5 km / h) • Gardening • Bicycle (less than 16 km per hour) • Working with light weights

49. MK (2006). Interpreting Current Physical Activity Guidelines and Incorporating them into Practice for Health Promotion and Disease Prevention, Am J Health-Syst Pharm, 63; 1647-1653. • Walking is a suitable and recommended activity for all ages. • A healthy adult is expected to step in between 7,000 and 13,000 a day. The individual who takes less than 5,000 steps per day is considered as sedentary. The recommended day is an average of 10,000 steps.

50. When it is thought that exercise is not possible due to time constraints or other conditions, forced movements during the day can be converted into exercize; • Using stairs instead of elevator, • Do short walks a few times a day, • Choosing public vehicles instead of private vehicles, • To get there a few stops before you arrive and continue on foot the road quickly, • Doing stretching / stretching movements when you are not moving for a long time, • Shopping with a quick walk can be a substitute for a light form of exercise.