Ergonomics | Lower back pain | Chair lower back pain relieve

                                   Ergonomics | Lower back pain | Chair lower back pain

Low back pain

Lower back pain | Chair lower back pain | How to relieve back pain

ERGONOMICS RISK FACTORS ASSOCIATED WITH THE LOWER BACK

POSTURE

Body posture changes force requirements and may cause work to become very strenuous. Often the activity forces the body to assume different postures.

STATIC WORK

Nearly all activities involving materials handling contain both static and dynamic components. Tasks such as repetitive lifting have a dominant dynamic component; tasks such as load holding have a dominant static component. The static work effort is characterized by the contraction of muscles over extended periods.

ASYMMETRICAL HANDLING

When asymmetrical handling is done, it leads to reduce load handling capabilities and strength, increased intraabdominal and intradiscal shear pressures, and increased muscle activity of the lower back muscles.

ERGONOMICS IN DESIGN

To protect against the risk identified concerning injuries resulting from ergonomics, all offices shall ensure the ergonomics requirement as stipulated in this Standard are followed for office equipment as listed below but not limited to:

·         Workstations, table, and chairs

·         Computers and Visual Display Units

·         Files cabinets, storage, and filing cabinets

·         Walkaways, aisles, and stairs

·         Electrical appliances, cables, cords, and lighting

·         Housekeeping

·         Placement of fire protection equipment

·         Valve, piping, vessel, gauges temperature, pressure, flow, and analyzers

·         Platform, walkway, and stairs

·         Tank, vessel, drum manhole sizing.

OFFICE WORKING POSITION

Hands, wrists, and forearms shall be straight, in-line, and roughly parallel to the floor

·         Head upright and over the shoulder

·         Shoulders shall be relaxed and upper arms hang normally at the side of the body

·         Elbows stay in close bent at 90°, forearms horizontal

·         Feet shall be fully supported by the floor or a footrest may be used if the desk height is not adjustable

·         The back shall be fully supported with appropriate lumbar support when sitting vertical or leaning back slightly

·         Thighs and hips shall be supported and generally parallel to the floor

·         Thighs horizontally with a 90°-110° angle at the hip

·         Knees shall be about the same height as the hips with the feet slightly forward

Working position frequently throughout the day in the following ways:

·         Make small adjustments to your chair or backrest

·         Stretch your fingers, hands, arms, and torso

·         Stand up and walk around for a few minutes periodically

·         Perform some of your tasks in standing: computing, reading, phone, and meetings.

The above for reference posture are examples of body posture changes that all provide neutral positioning for the body.

VISUAL DISPLAY

Visual display units, Video Display terminals, and Display Screen Equipment are extensively used in the workplace; employees must take special care as explained to ensure proper workstation arrangement. For this part of the document, a workstation consists of the equipment and furniture associated with a typical desk, chair, and computer components. Improper workstation arrangement combined with repetitive motion, however, may contribute to visual and musculoskeletal fatigue. Therefore, it is very important to arrange your workstation properly and take breaks frequently.

VDU images shall be clear and well-defined. Adjust the screen’s brightness, contrast, and display size to conform to user needs.

1.       Ergonomics for Display Screen Equipment Users

Display Screen Equipment shall be placed directly in front of the user to be approximately at arm’s length and angled slightly backward. Eye orientation should be 15° below the horizontal from the top of the monitor. Natural light shall be directed at 90° to the screen.

2.       Use of Dual Monitors

The Ergonomic risk envisaged in the use of dual displays in the workplace are:

·         Prolonged use will have neck and shoulder strain.

·         Space constraints.

·         Distraction.

There are two cases envisaged during the use of dual display monitors:

This is the case where both the monitors are equally used which incurs fairly frequent movement:

·         Position both the screens as close as possible so that the inner edges are touching and are exactly in front of the nose

·         Angle the screens so that they are slightly concave, creating a semi-circle around the operator which will ensure a consistent focal distance

·         The monitors are to be kept at arm's length (18-28 inches).

·         The placement of dual monitors shall be positioned is in such a way that the user’s neck is oriented directly to the top edge of the monitor.

The secondary monitor is to be placed beside the primary monitor on the side of the dominant eye at the same height and distance concave around the operator - 30° angle to the primary monitor. The monitors are to be kept at arm's length 18-28 inches.

The placement of dual monitors shall be positioned is in such a way that the user’s neck is oriented directly to the top edge of the monitor.

3.       Eyes & Eyesight

·         Personnel who are defined users of VDU shall do the following:

·         Avoid direct facing of the screen towards the windows or bright lights

·         Curtains or blinds to prevent intrusive light

·         The preferred viewing distance is between 20 and 40 inches 50 and 100 cm from the eye to the front surface of the computer screen.

·         Rest your eyes periodically by focusing on objects that are farther away preferably 20 feet away.

·         The 20-20-20 rule must be applied which says every 20 minutes spent using a screen, the user shall try to look away at something that is 20 feet away from you for a total of 20 seconds

·         Stop, look away, and blink at regular intervals to moisten the eyes

·         Undergo periodic preferably annual vision tests and follow the opinion of a qualified optician regarding the use of spectacles

·         Monitor users may be entitled to free eye checks and spectacles.

ACCESSORIES

1.       Keyboards

Keyboards shall be positioned so that the angle between the forearm and upper arm is between

80° and 120°. Place the keyboard in an area that is accessible and comfortable.

Keeping the wrist and hand in line with the forearm in a straight neutral position reduces the stress and the strain on tendons and muscles. Either avoid the use of the wrist pad while typing or ensure that the pad support shall allow the user to type without bending their wrists.

2.       Mouse

Mouse shall be held loosely and shall fit naturally under the palm of your hand. Avoid the use of a wrist pad. The movement of the mouse shall come from the whole arm and shoulder, not just the wrist.

The mouse shall be positioned at the same height as the keyboard and directly adjacent, to avoid reaching. Avoid holding your index finger elevated between clicks.

3.       Wrist Palm Support

Use a wrist rest to maintain straight wrist postures and to minimize contact stress during typing and the usage of a computer mouse to perform tasks.

Provide wrist palm supports that are fairly soft and rounded to minimize pressure on the wrist.

The support shall be at least 1.5 inches (3.8 cm) deep.

4.       Telephones

Neck tension is a common problem caused by holding the telephone between the head and neck.

Use a headset or speakerphone if you use the telephone for extended periods.

5.       Document Holders

Documents shall be located approximately at the same height and distance from the user’s face as the VDU screen to avoid stress on the neck and shoulders

This can be achieved through the use of document holders. A document holder also includes file cabinets, drawers, storage shelves, drawing holders, etc.