ErgoKnow is a set of online ergonomic training and assessment tools for state employees. ErgoKnow contains training video demonstrations and other "hands on" tools that can be used to improve both an understanding of ergonomics and how to apply it. These resources were developed with the assistance of a team of physical therapists with expertise in ergonomics and work-related musculoskeletal disorders. All North Dakota state employees are urged to periodically review these resources and evaluate and adjust their work environment as needed to avoid injury and make their overall work environment more comfortable.
Some of the most common workplace injuries are due to improper ergonomics in the office. Use the videos in this training series to conduct your own office ergonomic assessment and keep your workplace healthy.
- Have A Seat: Putting Ergonomics To Work
- How to Adjust Your Chair
- How to Adjust Your Keyboard and Mouse
- How to Use A Laptop
- Office Environment
The purpose of this video is to teach employees how to adjust state vehicles to the proper ergonomic position. The video also covers the topics of pre-trip preparation and defensive driving tactics.
Injuries from improper lifting can have many causes. These include improper technique, lifting too heavy, uneven load distribution, falling debris, tripping, in other words poor planning. This training series will assist employees in avoiding back injuries.
These videos are intended to guide you in a self assessment of the ergonomic design of your computer workstation. A workstation that is properly set can aid in more comfort, higher productivity, and a general sense of well-being. This information has been modified with permission from SAIF Corporation.
The following tutorials are designed to assist in setting up your workstation in line with basic ergonomic principles and to minimize the risk of musculoskeletal disorder (MSD). When setting up the position of workstation furniture it is important to try new positions to find the most comfortable. Remember to give your body a chance to get used to the changes, it may take several hours or even days to find the best positions.
- Adjust Your Chair: Proper chair mechanics and simple adjustments to your chair can make all the difference. Familiarize yourself on what your chair can do. Adjustment options will vary from chair to chair. Make sure to keep your lower back supported and adjust your chair so that you can easily reach your keyboard and mouse. Familiarize yourself with the various adjustments your chair can make and make adjustments to meet your needs.
- Adjust Your Keyboard and Mouse: The proper positioning and setting of keyboard and mouse are essential in establishing a neutral body position. Your keyboard and mouse should sit on the same surface, right next to one another. Your keyboard should not sit deep on your desk. Place your keyboard at the edge of your desk or keyboard tray.
- Adjust Your Monitor: The proper positioning of your monitor is essential in establishing a neutral body position. Your monitor should sit directly in front on you, while typing. The height of your monitor is very important. You should not be looking downward or upward at the monitor face. The topmost edge line of your computer monitor should be slightly below your eye level, directly in front of you (between your shoulders). Relax, close your eyes, and look forward at your monitor. Where is the top of your screen?
- Cost-saving Solutions: There are times when budget constraints don’t allow for the purchase of new office equipment. This tutorial offers simple solutions to make your workstation work for you.
- Exercise Balls, Treadmill Desks, and Other Alternative Ideas: Ergonomic furniture should be designed to facilitate task performance, minimize fatigue and injury by fitting equipment to the body size, strength and range of motion of the user. This tutorial takes a look at sit-stand desks, treadmill desks and other alternative office furniture.
- Posture is Important: To set up a workstation for optimal comfort and performance, it’s helpful to understand the concept of neutral body postures. Neutral body posture is a comfortable working position in which your joints are naturally aligned. Working with the body is a neutral position reduces stress and strain on the muscles, tendons, nerves and joints-which can reduce your risk of developing a musculoskeletal disorder.
- Thinking on Your Feet: Learn how to prevent injury by proper use of mobile devices.
- Using the Phone; Working the "Zone": Position the phone close to your workstation to avoid extended reaching while dialing and/or answering calls. If you use the phone for extended periods of time, consider using a headset or your speaker phone. Using this equipment can help you avoid awkward postures such as holding the phone between your head and shoulder. Headsets also make it easier to handle documents or use the computer while on the phone.
- Working on the Go: Provides ergonomic tips on using laptops, smartphones and other mobile devices.
The following assessment tools will assist in setting up your workstation properly.
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