Correct Work Practices

With over ½ the population spending 80% of their day sitting for prolonged periods there has been a steadfastly increase in health related problems at work.

Upon completion of this session, you will be able to:

  • Identify the various Health Related Problems
  • Identify how to make your Work Station Safe
  • Identify how to setup up your Work Station Correctly

Health Related Problems

There are a number of problems such as:

  • Pain
  • Disability
  • Health problems
  • Time off work
  • Lost production
  • Increased health care costs

Computers are now able to complete many of the tasks that once required leaving the desk. The body is not moving from the sitting position as often as it should, placing undue stress on the body parts. By looking at the big picture you will not only see the physical side effects of prolonged sitting, but also how it can affect your work productivity, and lead into other facets of your life.

Making Your Work Station Safe

Adapting your workstation so that it is ergonomically sound is one of the first steps towards providing a safe working environment. Minimising the risks that might arise in and around the workstation may prevent health risks from occurring at a later date.

Computers draw on electricity to supply them with the power to operate. You may also have other electric equipment such as a modem, printer or heater that also draw from this power supply. Cables and electrical cords should be placed off the floor either by taping them to the side of the desk or placing them at the back of the desk out of the way.

To protect yourself and your computer from power surges, it is essential that a surge protector be connected to your power board. This will prevent both irregular currents of electricity damaging your computer and will stop the electricity supply if the power board is overloaded. Overloading a power board can result in electrical fires so be sure to protect you and others.

Larger organisations will connect surge protectors as well as an Uninterrupted Power Supply (UPS). An UPS will act similarly to a generator. If the power supply is cut off the UPS will continue to supply power to your computer system. This is particularly helpful if you are working with important data that you do not want to lose.

Electrical equipment does emit a low dosage of radiation, although there are no factual figures of the exact risks, which computers pose to users. It is a good idea to adhere to some of the following guidelines in order to make your workstation safe for others and yourself.

Position your monitor so that you are 1 metre from the front of the monitor. (When this not always viable, ensure that an acceptable distance is placed between you and your monitor).

Ensure that you are 2 metres from the back and sides of the monitor, especially in larger organisations where workstations are close together (back to back, right angles).

Pregnant women should take particular care of where they are positioned. Anti-radiation screens can also be fixed to the monitor to cut down the radiation emitted from the monitor

Sitting at Your Desk Correctly

The big word at the moment is Ergonomics - adapting the workstation (desk, chair, and computer screen) to the human being. In the past the human being has adapted to the workstation, by either turning their head to constantly view the computer screen or sitting crookedly on a chair to use the mouse and keyboard. Also by reaching for a mouse instead of positioning the mouse in a better position and most commonly looking down when typing text from a document.

Furniture manufacturers are now designing their office furniture to fulfil ergonomic standards. These standards allow for the user to adjust the seat or desk to offer them the greatest degree of comfort and support.

Ergonomic chairs are designed so that they can be adjusted to tilt down slightly, move up or down and also have an adjustable backrest. The 'kneel chair' although not conventional in appearance is becoming more and more popular. It places the weight of your body upon the knees and thighs, thus taking the pressure off the spine.

Comparison of the two sitting positions

The traditional and idealised way of sitting based on 90% angles although neat and tidy placed undue stress on the spine and was not a position that could be held for a long period of time. Sitting forward in your seat and if possible adjusting your seat bottom to tilt forward removes the pressure from the spine.

The way in which you have your chair adjusted will depend largely upon:

  • Tasks performed
  • Body type
  • Age

You should regularly alter the position of your chair so that you are not placing stress on the same body parts. By altering your seating position you are sharing the weight of your body around.

Setting Up Your Workstation

It is important to realise that prolonged sitting can have detrimental effects to not only your posture but your attitude and behaviour towards work. It is important therefore to organise your workstation so that it is ergonomically correct (your equipment is organised so that you limit the amount of stress placed on body parts).

In the diagram below you will see how your workstation can be positioned to maximise your comfort, health and safety.

Monitor

To avoid eyestrain your monitor should be placed so that it is tilted upwards. This will allow your eyes to maintain horizontal or relaxed viewing access to the screen. If your eyes are straining upward to view the monitor then it is too high. Your monitor screen should be tilted upwards or moved onto the desk so that you are maintaining a relaxed or horizontal view.

Chair

Your chair should be fitted with a lumbar (lower back) support to reduce the level of stress on your spinal discs. (Unless you have a kneel chair). An adjustable seat allows you to position yourself depending on your height, so that your spine, shoulders, forearms and wrists are placed in a position that minimises the stress when typing or using the mouse. Your knees should be slightly lower than your hips with your feet placed flat on the floor. Forearm supports can help to reduce the risk of Repetitive Strain Injury (RSI) by raising the hands so they’re not resting on the desk.

Desk

Adjustable desks are advised for workstations, especially for computer work. It is important that tall people should have a desk that allows them to sit comfortably under the desk; there should be room for the legs to change position. The desk surface should be large enough so that the screen is able to move backwards and forwards with enough room for the keyboard and space for writing. Articles used regularly should be placed within easy reach so that you are not constantly reaching and overextending.

If you are constantly reading or writing it is a good idea to position your desk so that it is slightly inclined. This will prevent you from stooping over your desk to read or write. Stooping will inevitably occur if you are not able to incline the desktop.

Mouse

With the arrival of Microsoft Windows the use of the mouse has significantly increased. The mouse, while being a necessary companion in moving around the computer screen, can have detrimental effects upon your shoulder, wrist and arm. The most commonly used position for the mouse is to the side of the keyboard. This causes the shoulder to turn outwards while the arm is reaching forward, placing a strain upon the shoulder and arm muscles.

To minimise the strain upon your shoulder, wrist and arm:

  • Your mouse should be positioned so that it is as close as possible to your body, reducing the reaching distance and keeping the arm and shoulder closer to the body without the shoulder having to turn outwards.
  • Keep your shoulder relaxed and elbow tucked into your side
  • The mouse should be large enough to support your hand and fit comfortably into your palm without too much curling of the fingers
  • Avoid using a bent up wrist. A well-designed mouse will support the whole hand and allow for a straight wrist
  • Try to alternate the mouse between hands so that each hand is allowed a rest period

Keyboard

Your keyboard should be positioned on the desk in order not to over reach when typing.

Arms should remain close by your side allowing your hands to be positioned comfortably above the keyboard.

Hands should not rest on your desk whilst typing as this can lead to the onset of repetitive strain injury (RSI). An ergonomic keyboard has been developed which places the hands in a more natural position, reducing the risk of RSI.

Document Holder

A document holder reduces the amount of stress placed on the back of the neck. By placing the document in a holder to the side or beneath the monitor, you will reduce the amount of downward and side movements.

Taking A Break

Don’t forget to take a break from your computer. Get up and walk around a little. (Make yourself a cup of tea or coffee!). Resting your eyes for 10 minutes out of every hour will allow them a little time to recover. Stretching will revitalise those body parts, which have been placed under stress while you have been sitting and don’t forget to vary your sitting position so that you are not placing stress upon the same body parts each time.

By stretching and exercising the different body parts regularly you can prevent many injuries sustained through sitting for long periods. It is a much better idea to complete some easy stretching exercises than to treat an injury that could have well been prevented.