07 December 2023

Ergonomic Attitude When Working

Ergonomics is an adjustment between humans and their work with the aim of minimizing work accidents and work-related diseases.

The aim of ergonomics is to make someone feel comfortable when doing their work so that they can avoid work accidents and work-related diseases. If ergonomic factors are ignored, it will increase the risk factors for MSDs (Musculoskeletal Disorders),
namely dysfunction of muscles, ligaments, nerves and tendons, joints and spine. The following is an example of ergonomic attitudes at work.

1. Sitting position when working on a computer
Often the back and neck hurt when working at the computer. This is due to wrong body position. The correct position when working with a computer are :

• Adjust the table and chair distance so that your back and waist can lean against the chair (not slouching), your sitting position is not too far from the edge of the chair, and your wrists are on the table so they are not bent.
• Thighs in a horizontal position
• The soles of the feet should rest flat on the floor. If the chair is too high, you can use a leg support
• The distance between the screen and eyes should be between 45-60 cm. Too close or too far will cause discomfort at work

2. Lifting heavy weights
Lifting weights is almost certain to occur in every work area, both heavy and light loads. The correct lifting position needs to be considered to prevent injury to the hands, feet and back. Some things to pay attention to includes :

• Estimate the weight of the load and your own abilities, the distance and work environment (slippery floor, many stairs), as well as the items to be carried (rough surface, sharp protrusions, too big). If it feels dangerous to lift it yourself, ask a friend for help or use a tool
• Protect hands and feet with appropriate personal protective equipment
• When lifting or lowering, use your knees as support. The position used is squatting. Make sure your back remains straight (not bent or arched). Center your body on your feet, hold the object and pull it closer to your body first before lifting. Use the strength of your legs to lift your body, not your back.
• Make sure the object being lifted is balanced and has a firm grip before moving it
• Move carefully while ensuring that the path you are on does not contain objects that could cause you to fall or trip
• If you need to change lane, turn your body and legs, it is not permissible to just turn your back

3. Using a cell phone
Correct information about the correct position when using a mobile phone can somewhat prevent injury:

• When using a cell phone, make sure the hand you raise is close to your head, not the other way around because this will make your neck bow and your back hunched. This will make the body tired quickly because of the support on the neck or back.
• Make sure the distance between the screen and eyes is 50-70 cm and 10-12 cm lower than eye level. If you look too closely at your cell phone screen, your eyes will feel strained and this will cause blurred vision, dry eyes, itchy eyes and headaches if it lasts too long.
• Every 20 minutes, look away from the screen by looking at an object approximately 6 meters away for 20 seconds to normalize eye strain.
• Adjust the screen brightness so that it doesn't irritate your eyes
• Blink often because when you blink your eyes will release fluid to freshen your eyes.

4.    Stand up
Things to do when working in a standing position for a long time:

• If using a table, the height of the table is adjusted according to the type of work. If doing work that requires precision, then the table is placed 10 cm above elbow height. If the work being done is light, then the table can be placed at elbow height. If the work being done is heavy, the table can be placed 10 cm below the elbows
• Make sure there is enough space for your feet and that the floor is covered with soft material so that your feet don't get tired easily
• Use appropriate, non-slip footwear to prevent slippery floors. If workers are required to wear heeled shoes, try to keep the heel height under 5 cm
• If possible, change working positions regularly to reduce static positions for long periods of time. For example, sit or walk for a while.
• Stretch regularly every 30 minutes

Reviewed by : dr. Innosensius Ibnu Ishwara, M.K.K.
Source: Direktorat Jendral Pelayanan Kesehatan