Key Points

Roles & Functions

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TABLE OF CONTENTS

CLAIMS

Who can claim?

When a work related illness or injury occurs

-	A First Aid Officer (see Internal Directory for a list of First Aid Officers by building)
-	An Ambulance Officer (Dial 6666)
-	University Health Service, Lower Ground floor, Quadrangle Building
-	Prince of Wales Hospital, High St, Randwick or the nearest available medical facility or hospital
-	Their treating/local doctor

Following an Injury

How to claim

RETURNING TO WORK FOLLOWING AN INJURY

INJURY MANAGEMENT

ERGONOMICS

Checklists

Discomfort

Where is the discomfort?	Possible contributing factors?	Possible solutions
Neck pain / stiffness	Monitor position too high / too low, requires neck extension / flexion (looking upward / downward)	Adjust monitor height to ensure that the neck remains in a neutral position (i.e. head is not looking upward / downward)
	Monitor too close / too far, requires neck to lean forward / backward to view monitor	Adjust position of monitor to a comfortable viewing distance to ensure that the neck remains in a neutral position
	Monitor height not adjusted to accommodate for spectacles	Ensure monitor height is appropriate so that the neck remains neutral when using spectacles i.e. sometimes the monitor height is required to be lower when using bifocal or multifocal spectacles Discuss with optometrist the option of spectacles for computer use
Unilateral neck pain	Neck rotation and / or flexion required when viewing documentation whilst using the computer	Consider the positioning of the documentation   Ideally documentation referred to should be positioned on a raised and sloping surface between monitor and keyboard   If required to position documentation to the side, ensure that it is positioned on a raised and sloping surface (eg. on A4 lever arch file) and positioned near the top edge of the keyboard.  Alternate between the left and right side to prevent left / right sided neck stiffness
	Neck rotation to view / acknowledge / consult with colleagues entering work area	Re-position desk and or change set up to avoid neck rotation to view visitor to work area   Utilise swivel of chair rather than rotation from the neck
	Monitor not positioned directly in front of user which requires constant neck rotation to view monitor	Ensure that monitor is positioned directly in front of user and keyboard
	'Cradling' phone for frequent or extended periods	Hold phone in hand and ensure that neck remains in a neutral position   Consider purchase of a head set (create link to Headsets in Work Station Design)
Shoulder pain	Mouse and or keyboard required to be used with arm in an extended position	Ensure that the elbows remain close by the sides of body when using the keyboard and mouse
	Frequent to constant mouse use	Alternate mouse use between the left and right side Ensure regular stretch / pause exercises (insert link to stretches)   Alternate computer work with other tasks
	Chair is too low which requires the shoulders to hunch upward	Increase the chair height to ensure that the shoulders remain in a relaxed position and so that the forearms are either parallel to the ground or in a downward sloping position
	Reaching to obtain items from a seated position (eg. files, printing etc)	Position frequently required items with in an arms distance   Stand to obtain items and utilise both hands to support item
Forearm pain	Arm in an extended position when completing keying and mouse use	Ensure the elbows remain close by the sides of body when using the keyboard and mouse
	Extended periods of keying and mouse use	Alternate mousing and keying with other tasks where able   Ensure regular stretch / pause exercises (insert link to stretches)
Wrist pain	Keyboard and / or mouse is used with the wrist in an extended or flexed position	Ensure that the keyboard and mouse is utilised with the wrists in a neutral position   If wrist is angled upwards a wrist support may be required   If wrist is angled downwards and a wrist support is used, remove wrist support   Check slope of keyboard
	Navigation with mouse is completed by wrist movement, resulting in radial and ulnar deviation (left and right wrist movement)	Ensure that navigation with the mouse involves whole arm movement
	Excessive or long periods of scrolling with mouse	Utilise arrow keys on keyboard and / or scroll bar at side of screen to navigate up and down page
Finger pain	Excessive or long periods of keying	Alternate long periods of keying with other tasks Ensure regular stretch / pause exercises (create link) Review typing technique: -  avoid pressing hard on keys -  incorporate all fingers when typing and avoid two finger typing
	Excessive or long periods of scrolling with mouse	Avoid excessive scrolling with mouse   Utilise arrow keys on keyboard and or scroll bar at side of screen to navigate up and down page   Alternate mouse use with left and right hand
Upper back pain	Hunching forward to view monitor	Ensure that the monitor is at a comfortable viewing distance with the upper back supported by the seat back   Ensure that the seat back angle is not greater than approximately 110 degrees, as this will result in reaching when using the keyboard and mouse: -  Ensure that the seat back locks into position -  Ensure that monitor set up (clarity, font size)     is appropriate for users visual acuity
	Extended periods of reading / marking resulting in the upper body hunching forward	Lower seat height to minimise neck and trunk flexion required to view materials   Consider positioning documents on a raised or sloping surface eg. slope board, A4 lever arch file
Lower back pain	Lower back not receiving adequate support from chair	Adjust seat back height to ensure curvature of chair is supporting the small of the back:   Avoid sitting on the front edge of the seat, rather ensure that the back is resting against seat back   Ensure that feet are firmly supported on the floor, or if required on a footrest
	Frequent trunk rotation eg. to access items, refer to documentation etc	Avoid rotating from trunk to access items, rather ensure that the swivel of the chair is utilised   Ensure that you remain face on to your work
	Extended period of sitting	Frequently alternate posture from a sitting to standing position   Adjust seat back height to ensure curvature of chair is supporting the small of the back   Alternate tasks to ensure that sustained postures are avoided   Consider if some tasks can be completed in a standing position eg. taking phone calls, reading / checking documentation
Eye Strain / headaches	Glare / reflection on monitor	Ensure that monitor is not positioned directly behind or in front of window or other strong light source   Remove or change monitor position to remove away from aggravating light source   Consider purchase of screen filter
	Prolonged near focusing	Frequently alternate tasks throughout the day to ensure change in visual focus   Ensure frequent opportunities for pause / stretch breaks (insert link to stretches) through out the day
	Monitor position too close / too far	Ensure monitor is positioned to ensure comfortable viewing distance, i.e. when neck remains in a neutral position
	Change in visual ability	Consultation with visual specialist

Equipment

Equipment	Possible Supplier
Desks Considerations:   Adheres to Australian Standard Type of tasks to be completed at desk Office size area (satisfactory walking area) Height and size of user Storage facilities If adjustable keyboard tray is preferred ensure that this can accommodate keyboard and mouse       (Refer to Adjusting your Workstation for more information)	Australian Office Furniture Phone: 9580 1599 www.ausfurn.com.au   Krost Business Furniture Phone:9557 3055 www.krost.com.au   Corporate Express (e-procurement)   Direct Ergonomics Phone: 9609 7811 www.directergonomics.com.au
Chairs   Considerations:   Adheres to Australian Standard   Height and size of user ie. is a longer seat pan and or seat back required?   Trial before purchase   If arms are required ensure that these do not prevent sitting close enough to desk                       (Refer to Adjusting your Workstation for more information)	Australian Office Furniture Phone: 9580 1599 www.ausfurn.com.au   Krost Business Furniture Phone:9557 3055 www.krost.com.au   Direct Ergonomics Phone: 9609 7811 www.directergonomics.com.au   Sturdy Framac Phone: 9790 3500 www.sturdy.com.au   Stem Phone: 0720 1277 www.stem.com.au   Corporate Express   AUZspec Phone: 9647 1122 www.auzspec.com.au
Monitor Raisers   Considerations:   Adjustable Stable
Computer Mouse   Considerations:   Type of work completed Hand size / shape Appropriate for both left and right use if mouse is alternated between left and right hands Trial before purchase
Foot Rest   Considerations:   Easy height and angle adjustment Non skid surface Sturdy
Document Holder / Desk Slopes   Considerations:   Size appropriate for type of material referred to Available space on desk
Wrist Supports   Considerations:   Will assist wrist to achieve neutral position Firm Not too high
Screen Filters   Considerations:   Light source resulting in glare / reflection already minimised
Head Sets   Considerations:   Ensure that selected headset will be compatible to the phone   Refer to Adjusting your Workstation  for more information)

Guidelines

Job Design

Links

Overuse Injury

What Is Occupational Overuse Syndrome? Who is vulnerable? Symptoms What to do if you have symptoms

Services

Workplace Assessment Noise Assessment Light Assessment Workers Compensation

Training

Work Breaks

Task Variation

Work Environment

Light Standards

-	Utilise blinds to control light from windows.
-	Re-orientate workstation to minimise the amount of light falling on work area.
-	Overhead lighting should be fitted with glare reducing diffusers.  The light should fall from the side rather than the front to avoid reflections on the work surface.
-	Windows should be to the side of the user if possible, not directly behind or in front of the screen.
-	Tilt the screen so that reflections are directed below eye level.
-	Cover screens with an anti-glare screen.  It is important to be aware that the use of anti-glare screens can reduce the brightness of the monitor, so they should only be used when the above strategies are not effective.

Noise Standards

-	Isolate noisy equipment such as printers or photocopiers by positioning them in separate rooms, or by fitting screens
-	Use sound absorbing materials for internal walls and partitions, window glazing if external traffic
-	Select equipment with lowest noise specifications
-	Lower the ring volume setting on a telephones
-	Establish local area guidelines ie. areas to have conversations
-	The Risk Management Unit can perform noise measurement assessments.  To arrange an assessment contact OHS Administration on 9385 1565 or 9385 2911

Indoor Climate

Workstation Design

-	Position frequently used items so that they are at an arms distance when in a sitting position
-	Infrequently used items should be placed at a distance to encourage standing and movement (eg. printer, fax, filing cabinets, folders, reference material)
-	Avoid positioning items where trunk and neck rotation is required for use.
-	Ensure that there is sufficient leg space underneath the desk to ensure that an appropriate working posture is assumed and not compromised by the storage of items underneath desk (eg. boxes, old equipment etc.)

How To Adjust Your Office Work Station?
Desks

-	Height adjustable desks are the preferred option to give the user maximum flexibility in adjusting their work posture.  The height adjustment mechanism should be safe and easy to operate.  The height to the top of the work surface should be between 580 mm and 730 mm above floor level.
-	If a fixed height desk is provided, the height to the top of the work surface should be between 680 mm and 720 mm above floor level.
-	The area of the work surface should be large enough to allow the equipment to be positioned as required by the operator and to provide space for any documents or reference materials used.
-	The minimum work surface area for mixed tasks (keyboard and clerical work) should be 1500 mm x 900 mm and the maximum bench thickness should be 25 mm.
-	Sufficient space should be provided under the work surface to allow free leg movement without obstruction.
-	The minimum knee space should be 650 mm wide and 450 mm deep.
-	The viewing distance to work should be between 350 mm and 750 mm.
-	There should be no sharp edges, protrusions or rough surfaces.

-	Consider the type of tasks that will be completed at the desk and determine what shape / size desk (ie. rectangular, corner etc) will be most appropriate.
-	Consider the materials and equipment required by user.
-	Dimensions of the user (s).
-	If selecting a desk with an adjustable keyboard tray, ensure that this is large enough to accommodate both a keyboard and a mouse on the same level.

Chairs

-	Adjust the seat back height to ensure that the curvature of the seatback supports the lumbar curve (small of the back).
-	Adjust the seat back angle so that the elbows remain close to the sides of the body when using the keyboard and mouse.  Arms should not be required to reach or extend when the using the keyboard and mouse.
-	For fixed height desks - adjust seat height so that the forearms are parallel to the floor or in a slightly downward position, and so that the shoulders remain in a relaxed position when using the keyboard and mouse.  If the feet are not firmly supported on the ground, a footrest will be required.
-	For height adjustable desks - adjust chair height so that the feet are firmly supported on the ground, and then adjust desk height accordingly.

-	Monitor positioning guidelines may vary depending on the following factors:
	-	users visual ability
	-	type of spectacles used when viewing the monitor (i.e. multi or bifocals)
	-	monitor size and image quality
	-	type of work completed
-	Generally, if you are able to comfortably view the monitor without eyestrain and the neck remains in a neutral position (i.e. neck is not leaning forwards or backwards, upwards or downwards, or rotated to the left or right) then the monitor is appropriately positioned.
-	When selecting monitor raisers, it is recommended that this is height adjustable.  Purchasing a fixed height monitor raiser may result in the monitor being positioned too high.
-	If multifocal or bifocal spectacles are used, the monitor height may be required to be positioned lower than normal to ensure that neck extension is not required when viewing through the appropriate part of the lens.

-	This should be positioned:
	-	Close to the desk edge or so that the elbows remain close to the sides of body when being utilised
	-	Directly in front of the user and monitor
-	Where able, the feet at the rear of the keyboard are adjusted to a flat position.  This will assist in minimising unnecessary loading on the shoulder and wrist muscles.
-	Keys are in good working order and are not "sticky" when pressed.

Computer Mouse

-	Place the mouse on a mouse mat (this restricts the area of movement for the hand and arm).
-	Ensure the wrist remains in a neutral position with the elbow positioned close to the side of the body when utilising the mouse.
-	The mouse should be placed as close as possible to the keyboard to avoid arm extension which will impact on shoulder / neck muscles.
-	The keyboard and mouse should be positioned at the same level.  This will minimise shoulder strain required to elevate the shoulder.

-	Alternate mouse use with the left and right hand.  This will assist with sharing muscle loading.
-	Use function keys and keyboard short cuts instead of the mouse when able.
-	Ensure that a mouse is used with a relaxed hand grip.
	Release the mouse when not in use.
-	Ensure the mouse size and design is comfortable for your hand.  A standard mouse should be satisfactory for most users; however a slightly larger, slimline mouse may be more comfortable for larger hands.
-	Minimise scrolling with the index finger.  If navigation or scrolling is required for numerous pages, consider utilising the scroll bar at the side of the screen or the arrow keys on the keyboard.  Some mouse designs will enable navigation up and down pages by movement of the whole hand when the scroll wheel is pressed.

Foot Rest
Document Holders

-	Referring to material positioned to the side of the keyboard and / or on a flat surface results in the neck being required to assume and maintain a rotated and flexed position (i.e. turning and looking downwards).
-	A document holder is useful for assisting the neck to remain in a neutral position when viewing material whilst using the computer.

-	Ideally, material being referred to whilst utilising the computer should be positioned between the keyboard and the monitor.  If this is not possible, then the document holder should be positioned close to the top edge of the keyboard to ensure minimal neck rotation when viewing.
-	If viewing material to the side of the keyboard, it is recommended to alternate positioning material between the left and right sides.

-	Ensure that the wrist support is not too high as this will result in the wrist assuming a downwards angle.
-	Ensure that the wrist does not rest on the support whilst typing.  The wrist should only rest on the support during micropauses.
-	Soft gel material is more comfortable to use.

Screen Filters Laptop Computers

-	Utilise a separate keyboard and mouse.
-	Position the laptop so that the screen is at a comfortable viewing distance (connecting laptop to a standard monitor may be required).
-	Laptop should be positioned at an appropriate height to ensure neutral neck positioning (for example using either a monitor arm, monitor raiser or docking station).

Fitness Balls
Examples Of Office Workstation Laboratory Ergonomics Pipetting

-	The height should allow for the shoulders to remain in a relaxed position, and the forearms should either be positioned so that they are parallel to the ground or in a slightly downwards sloping position.
-	Extended periods of neck flexion (looking downwards) should be avoided.  Following consideration of the desk height, determine whether completing the task in a standing or sitting position is more appropriate.
-	Ensure that the wrist remains in a neutral position (ie. straight, wrist does not bend).
-	Ensure that the elbows remain close to the body.  When the elbows are in a "winged" position, this results in unnecessary muscle activity in the shoulder.
-	Where possible rotate pipetting with other tasks or obtain assistance from another person to avoid sustained or repetitive postures.  If this is not possible, ensure regular stretch/pause breaks  are completed.
-	Ensure materials (vials, samples, instruments etc) are positioned to avoid unnecessary reaching or twisting.

-	Adjust desk and / or chair to ensure arms remain close to the body.
-	Utilise adjustable ergonomic chair.
-	Where able, rotate with other tasks to avoid a sustained posture and take regular stretch / pause breaks.
-	Limit work periods to no more than 2 hours at a time
-	Use task rotation and plan work in advance
-	Use a foot operated cryostat if available.