Copyright: Copyright © David Brown 1986, 1997
Citation: From "The Pocket Ergonomist for Windows" by David Brown, Australia


About this product
About The Pocket Ergonomist

This product is copyright and may only be reproduced with the written permission of the authors, David Brown, B.Sc. M.A. and Dr Robin Mitchell.

History of "The Pocket Ergonomist"

Other products

The Pocket Ergonomist and other products can be purchased, or reproduced under licence. Seminars and workshops about occupational pain and stress can be provided worldwide. For further details, contact:

David Brown 374 Blaxlands Ridge Rd Kurrajong NSW 2758 Australia Facsimile:   National  045 761 014 International  61 45 761 014 Email:  davidbrown@onaustralia.com.au	Frank Darby 467 Broadway Mirimar Wellington, New Zealand Facsimile: National 04 388 8469 International 64 4 388 8469 Email: 5dl@xtra.co.nz


Adjust your workstation

See "Ergtrain", the on-line ergonomics training package by David Brown for step by step instructions on workstation adjustment.


Back pain
	Back pain If you have had back pain for more than a few days, or if it came on after a fall or other injury, ask for professional advice.  Backrest too high or low: Adjust backrest height until the small of your back is well supported. Backrest not used: Move closer to your work, or bring it closer to you, then adjust the backrest so it firmly supports your back. Forward slump: Raise your visual task, or bring your hand task closer. Buttocks not to rear of chair: Sit back! Bring your work closer, or get closer to it.  Sitting for too long: Get up every half hour and move! Some more facts about back pain


Back pain - more info
Back pain - more information

How much back pain is there? Most people will suffer from back pain at some stage in their life. In any one year, 10-15% of people will experience back pain.

What causes back pain? Work can cause back pain, but other factors are important. For instance, smoking and cardiovascular problems are associated with back pain.

How long does it last? 90% of cases of acute back pain resolve without medical intervention within four weeks, so usually little or no medical treatment is required (but a medical assessment can be reassuring.)

Treatment? Anything more than a few days bed rest is usually counter - productive, in fact no bed rest is needed for most back pain. (You will feel better in bed, but it won't be doing you any good).

Treatment by a chiropractor, physiotherapist or osteopath may hasten relief from low back pain.

What if it is severe, or doesn't get better? In some cases, back pain can become very disabling. It is important to seek professional advice if back pain has become a real problem for you. There may be treatment available to reduce or resolve the pain, or to help you be less affected by it.


Contents


David Brown
David Brown is qualified as a physicist and psychologist. He is past Editor of the journals "Safety in Australia" and "The Australian Behaviour Therapist". His previous occupational health campaigns include muscle tension and RSI (1984-1988), and Windows flicker and the associated headache risk (1990-1994). From 1996 to the year 2000 he is working to change the way that we think about occupational stress. He provides consulting services to individuals, corporations and governments in Australia and New Zealand.


Disclaimer
The Pocket Ergonomist, a quick guide to reducing fatigue at work

The suggestions in the Pocket Ergonomist are based on experience, but your case may be different. Try to understand the principles which we are explaining here, and work out for yourself whether they apply to you.

Click on the part of the body that hurts.


Elbow pain
Elbow sore

The muscles which bend the wrist are attached at the elbow. Constant bending or jerky bends can cause pain there.

Working with elbow held out: If you work with your elbow held out, you have to bend the wrist to compensate. This action creates constant tension at the elbow, which can cause pain. Adjust your workstation so that you can work with your elbows hanging loose by your sides.

Repeated jerky hand actions: For instance, jerking the hand to reach "cursor left". Use the "backspace" key instead; or move the whole forearm rather than jerking the hand.


Elbow pain caused by wrist deviation
How a wide chair backrest can cause elbow pain

A wide backrest forces your elbows forward or out while keying.

If your arms are held forward, your shoulders will eventually hurt.

If your elbows are held out to the side, your forearms cannot be parallel while you key, so you have to bend at the wrists to compensate. The effort is made by muscles on the outer side of the forearm, and they terminate at the elbow.


Ergtrain
Ergtrain - an ergonomics training package


Ergtrain popup 1
Ergtrain uses step by step "training cards" to illustrate correct chair adjustment.


Ergtrain popup 2
Ergtrain shows you how to organise your desk.


Ergtrain popup 3
Ergtrain demonstrates simple workplace stretching exercises that have been in use in Australian workplaces for more than a decade.


Ergtrain popup 4
Ergtrain discusses correct placement and operation of the VDU.


Ergtrain popup 5
Ergtrain refers you to the Pocket Ergonomist in case discomfort arises.


Ergtrain popup 6
Ergtrain is an inexpensive way for an organisation to fulfil its obligations to inform employees about the correct way to work.

At around 150KB in file size, Ergtrain runs quickly across a network. There is no need to install the file on individual workstations - only an icon is needed. It can be accessed by many users at once without causing significant network traffic.


Exit page
If discomfort persists,
please seek professional help.

Quit


Extensor forearm muscles pain
Extensor muscles sore

The main cause is holding your hand or fingers up as you work

Keying with wrist on table: Raise your chair, and work with a flat wrist. A wrist rest might help.

Mouse: Move the hand, don't fix the wrist. Or change pointing device.

Keyboard angle too steep: Flat is best, once you can touch type.

Tense keying technique: Relax! See the Pocket Stress Reliever.


Fingers sore

If you are sore in the finger joints, take a good look at your keyboard. When you press a key, does it suddenly stop with a jerk? Try a "soft touch" keyboard - it will clear up your problem in a few days if the keyboard is the cause.

Of course, it could be just you banging out aggressive tunes! If you feel angry about something at work, we suggest that you talk it out with a friend rather than cause yourself pain.


Flexor muscles of arm sore
Flexor muscles sore

Banging a "dead" feeling key: Try another keyboard.

Using too much force: Train yourself to key softly.

Software requires repeated keystrokes: If you have to hit the same key repeatedly, for instance to move between fields, set up "Typematic" or Auto-repeat" to repeat automatically if you hold the key down.

Using too much force: Relax! If you are banging out aggressive tunes, see "Do you have bad feelings?" in the Pocket Stress Reliever.


Flicker - more information
More information on visual discomfort

"Goodbye to the VDU Headache" is a manual written by David Brown about VDU screen flicker, fluorescent light flicker, and other causes of visual discomfort at work.


Fresh Muscles
Fresh Muscles video - contents

"Fresh Muscles - Preventing Fatigue at Work" by Dr Robin Mitchell and David Brown runs for 17 minutes.

An additional 7 minute exercise video is included on the same tape.

Introduction The causes and prevention of pain What should we call pain at work? How does pain occur? How constant tension reduces blood flow Why did typists not develop problems before? The four essentials in preventing muscle fatigue Workstation adjustment  The chair Adjusting chair height	Adjusting the backrest Backrest width Demonstrating the effect of adjustment Desk height Desk thickness Footrest Work distance Location of VDU and documents Reducing glare and reflections Reducing eye dryness Keying technique Wrist position	Finger technique Micropause Summary of keyboard technique Sensible work load Unreasonable peaks of demand Conflict of deadlines Quality of original material Other causes of stress Workplace exercises How often should we exercise? Conclusion


Glare & reflections
More information	Eyestrain - there are many possible causes, but the most common are  Glare & reflections VDU screen flicker Working for hours with intense concentration.
Reducing glare & reflections

Tilting or turning the screen can often eliminate reflected light.

Otherwise, you can reposition your desk or shade your screen from the glare source:

Just pulling the blind can help to reduce glare from the sun.

If there is a bright light overhead, a simple cardboard hood can be attached over the top of the screen.

For ceiling lights, you can hang thin cardboard strips to block glare from light fittings. Or ask for that light to be repositioned, or ask for improved diffusers to be fitted to it.

If a light is too bright, reduce the number of tubes in the fitting.


Headache
Headache - when to see your doctor

If you have had the same headache for years, you are probably just a headachy person.

If your headache comes on during work and goes away when you go home, it is likely to be work related.

But if your headache falls into the following categories, see your doctor:

* If it is a new headache;

* If it came on suddenly, and is very severe;

* If there is mental confusion, fever, or scalp tenderness.

If any of these are true, don't try self-help but go and get medical advice. You may have an infection or something else requiring treatment.


History of "The Pocket Ergonomist"
"The Pocket Ergonomist" was first produced in paper form by David Brown in 1985 as a handout at his seminars titled "The Skills of RSI Management". It was revised and expanded in conjunction with Dr Robin Mitchell in 1986.

A range of Australian organisations and The New Zealand Government later licenced it as their official ergonomics guide under the "Pocket Ergonomist" name, and IBM adapted it under licence in 27 languages as "Comfort and You".

There is also an Industrial/Retail version of the Pocket Ergonomist aimed at factory and shop workers.


Keying with wrist bent upwards
Don't key with your wrist bent upwards!

If you work like this for hours, you are likely to feel sore in the hand and in the forearm.

Long fingernails can dispose you to an awkward technique; how about removeable ones?


Leg pain
Click on the diagram  for more information.	Leg pain If you experience leg pain when sitting in your office chair, try these suggestions.  Leg pain can be due to loss of circulation, or to the seat cushion pressing on the nerve behind the knee:  Feet not supported: Use a footrest. Chair cushion too deep: Try a chair with a shorter cushion.  Cushion front not rounded: Try a chair with a "waterfall" front edge..

If these suggestions don't provide relief within a few hours, or if your leg hurts at other times, your leg pain is unlikely to be caused by your seated position. Ask for advice from your health worker.


Leg pain - chair cushion pressing
There should be a clear space between the back of the knee and the seat cushion so that the cushion does not press on the nerve at the back of your knee.


Leg pain - pressure on thighs
The seat cushion should only be supporting the weight of your upper leg. If your feet swing, the weight of the entire leg has to be supported, and that can reduce blood flow to the leg.


Leg pain - weight of legs should be on feet
If your feet swing, your legs have to be held up by the pressure of the chair on your thighs.


Leg pain - where and why
Leg pain can be due to a loss of blood circulation in the legs. This produces muscle fatigue pain.

It can also be due to pressure on the nerve which runs down behind the knee. The pain might be felt in the leg.


Little finger end of hand sore

Overstretching fingers (eg jerking to reach Cursor Left): use the Backspace key instead; move the whole arm, don't jerk the hand; or key a bit slower so you don't make so many mistakes.

"Hammering" action with little finger: Use a larger finger for the key you are pressing. Try pressing the key instead of hitting it.

Repeated identical key presses: Set "Typematic" or "Auto-repeat" in software to allow your keystroke to repeat by holding the key down. If you are pressing the Enter key at the numeric end of the keyboard, see if the alphanumeric Enter key can be reprogrammed to do the same job - it is closer to the centre and you don't have to stretch to reach it.


More info
Other products for health education

"Fresh Muscles" is a videotape by David Brown and and Dr Robin Mitchell. It is widely used in Australia and New Zealand for educating office staff.

The "Pocket Stress Reliever" is a 6 page brochure style publication. It can be purchased in bulk, and can be printed with your organisation's logo.

"Ergtrain" is a compact Windows Help file for use by staff when adjusting VDU workstations. It runs very quickly across a network.

"Pruning the Stress Tree" is a workshop manual for health professionals, approximately 60 pages.

"Pruning the Stress Tree" workshops teach David Brown's approach to occupational stress. They are usually presented in conjunction with Frank Darby, ergonomist of New Zealand and the architect of many of the New Zealand Government's policies on occupational health matters. The workshops can be delivered at three levels of detail:

* Staff level - 90 minutes, covering personal strategies for stress reduction.

* Manager level - 3 hours, covering personal strategies and prevention strategies.

* Health worker level - 6 hours, covering personal strategies, prevention strategies, intervention strategies and the background to the approach.


Pins and needles?

If you have pins and needles or numbness in the fingers, you might have a "pinched nerve".

Some people get good relief from this condition by performing forearm stretching exercises.

Ask for professional advice, you have to perform the exercises exactly to obtain benefit.


Pocket Stress Reliever
The Pocket Stress Reliever

	Just as muscle fatigue is caused by staying tense for long periods... Mental and emotional fatigue results from prolonged attention. Uncertainty, response time, and control are relevant; when jobs are redesigned to improve these factors, fatigue is greatly reduced.  Bad feelings that won't stop are another major cause of emotional fatigue. These feelings are usually associated with status struggles at work. The issues which led to these bad feelings have to be resolved, otherwise they will keep coming back. Once they are resolved, feelings of fatigue and illness often disappear overnight. "The Pocket Stress Reliever" by David Brown (1996) covers these and other causes and remedies for stress at work.  More information


Pointing device
Choose the most appropriate pointing device for your work. For instance, if you use a mouse for drawing, try a drawing tablet instead.


Robin Mitchell
Dr Robin Mitchell M.B. B.S.(Sydney) M.Sc. (London) D.I.H. F.A.F.O.M. is a senior Australian occupational health physician with an extensive occupational health practice in the food manufacturing and food service industries, light metal manufacturing, electronics and plastics, banking and government, aviation, the lead industry, road transport and others.


Shoulder blades pain
	Sore between shoulder blades Working with your arms held forward: The muscle between the shoulderblades has to work constantly if your arms are not hanging relaxed. Bring your work closer! Feeling uptight as you work: See the   Pocket Stress Reliever.  Leaning forward as you work: Raise your visual task so your upper body straightens.


Shoulder sore behind top
	Sore behind shoulder Pain behind the shoulder is often due to working with shoulders held back. This can happen if your work is too far away, leading to your arms being held forward. The shoulder must be braced to support the arms, and this leads to muscle fatigue. Bring your work closer, so that your arms hang vertically from your shoulder. If you have been advised to "pull your shoulders back", stop it!  If you are leaning forward as you work, raise your visual task to straighten your back.


Shoulder sore on outer muscle
	Sore shoulder muscle Working with elbows held away from body: Can result from an incorrect workstation adjustment. Check these: Chair too low - you might unconsciously put your elbows out to raise your hands. Raise the chair instead!  Elbows hit armrests - you might unconsciously stick your elbows out to give your arms free movement. Remove the armrests!  Elbows hit backrest -a wide chair backrest can produce the same result; ask for it to be reduced to 300 mm width. It can also be just a bad work habit. Work with your arms hanging loose.


Shoulder sore on top
	Shoulders sore on top Holding your shoulders raised as you work: Lower your keyboard, or raise your chair and support your feet, so that your shoulders relax. If your elbows bump your chair's armrests, your shoulders might unconsciously rise to give your arms free movement. Remove the armrests!  A wide chair backrest can produce the same result; ask for it to be reduced to 300 mm width. Tense work technique can cause this problem also. "Drop your shoulders, let your elbows hang loose!" Shoulders go up when we feel tense. See the Pocket Stress Reliever for stress reduction tactics.


Sore base of neck
	Sore base of neck You work with your head leaning forwards, because your visual task is low.  If your documents are on the desk, raise them on a document holder.  If you need to write on your documents, or turn or stamp them, use a slanted work surface between your keyboard  and screen. If your screen is too low, and that is the problem (less likely but possible), raise it. Old phone books work perfectly, but a small wooden or plastic stand is more aesthetic.


Sore one side of neck
	Sore one side of neck Documents off centre: Get a document holder if you don't have one. Bring the documents closer to the centre.  Or, alternate the side on which you place them.  Sitting off centre from the VDU: Easy to fix! Move the VDU or your chair. Working with one shoulder raised: Quite common with people who speak on the phone while they read from the VDU or refer to documents. Get a headset!


Sore top of neck
	Sore top of neck The top of the neck becomes sore if you hold your chin up, or push your chin forward. There are several possible reasons -  Visual task too high: Lower the visual task, or raise your chair.  Visual task too far away: Bring the visual task closer, or move closer to it.  You're wearing bifocal glasses: See your optometrist for glasses more suitable for VDU use.  Stress & tension: If you have pain in other parts of your neck as well as at the top, see the Pocket Stress Reliever for stress reduction tactics.


Telephone and neck pain
The telephone and neck pain

Get a headset!


Thumb muscle sore

Repeatedly hitting space bar: If you have to hit the space bar repeatedly, you probably should be using Tabs instead. Or set up "Typematic" or "Auto-repeat".

Folding paper using thumb to crease: Use a folding machine instead, or use the back or side of your hand, or get a folding block or blade.

Writing with awkward thumb angle: Replace pen, or add a rubber grip, or learn to write relaxed.


Touch typing
Touch typing is an important skill. If you don't know where the keys are by feel, you have to look at the keyboard. This can result in neck pain.


VDU screen flicker
More information	Eyestrain - there are many possible causes, but the most common are  Glare & reflections VDU screen flicker Working for hours with intense concentration.
VDU screen flicker

Flickering VDU screens cause headaches for some people.

In 1997, VDU manufacturers are recommending that you set your screens to 85 Hertz refresh rate. This ensures that virtually everyone is comfortable.

However if you are comfortable at a lower refresh rate, there is no reason for you to change the setting. But please don't try to insist that everyone else should accept a low refresh rate, just because you are not sensitive to flicker!


Working for hours
More information	Eyestrain - there are many possible causes, but the most common are  Glare & reflections VDU screen flicker Working for hours with intense concentration.
Concentrating for hours can cause eyestrain.

Take a break!

Go Home!

Perhaps you are using more concentration than is needed? Do you need more training, which will make the job easier?


Wrist rest
Don't key with your wrist resting on the wrist rest! The rest is meant to be taken when you are not keying.


Wrist sore

Pain in the wrist usually results from muscle activity higher up the forearm. Usually wrist pain and extensor forearm muscle pain go together. the wrist cannot bend itself!

A common cause of wrist pain is keying or resting with the wrist bent upwards. Raise your chair if necessary, then key with a flat wrist. When resting, drop your arm in your lap.

Pins and needles?