Introduction
Computers like
other work equipment can expose you to risks.
This is often due to the way the computer workstation is set up and
used. The most common risks from using
computers are eye fatigue, musculoskeletal discomfort or pain and stress.
The information
contained in this document gives you advice on how to set up and use your
computer safely and comfortably and is particularly relevant to members of
staff who regularly use computers in extended sessions or for more than two
hours a day.
It is important to ensure
that your workstation is set up correctly. The Health and Safety Unit provide
advice via our DSE Assessment Tool and VDU checklist, which is available
through the link below:
Your workstation should be
assessed at the following times:
·
When your
workstation changes
·
When you move
workstation
·
In the event of
any health concerns which may adversely affect your posture or ability to work
at a workstation
The Health and Safety Unit
are available to offer advice regarding any workstation issues by email (occupationalhealthandsafety@uel.ac.uk)
or on ext. 6295 or 2966.
The most important advice
would be to ensure that you take regular breaks from the workstation if you are
spending prolonged periods on the computer. The recommendation is at least 5
minutes every hour, or more frequently if the event of pain or discomfort. This
break should be used for gently mobilising and stretching to relieve any
discomfort.
Other things you can do to help yourself are:
Prioritise the layout of items
on your desk. Position those things you
use most often closest to you. Organise
your work so that you are not continually reaching and bending to find papers
or items you regularly need.
Use a document holder to
minimise eye and head movement if inputting large amounts of data from paper.
Reduce glare and reflections on
the screen by adjusting blinds or curtains.
Adjust the contrast and
brightness of your screen to suit the lighting conditions in the room.
Clean your display screen
regularly with the appropriate cleaning materials.
Use keyboard short cuts to keep
keystokes and mouse clicks to a minimum particularly if your work is of a
repetitive nature.
Do use a light touch when
holding and depressing the mouse button(s).
Keep your elbows close to your
body at all times when keying or using the mouse - don’t extend your arms.
Keep your feet flat on the floor
or footrest - don’t sit with you legs
crossed or with your feet hooked around the chair base for long periods as this
will reduce your circulation.
Drink plenty of fluids to
prevent dehydration
Keep yourself fit and healthy by
taking regular exercise and eating a well balanced diet. This will help
minimise the risk of any computer related health issues
Exercises for Computer Users
The exercises shown are designed
to help you avoid or minimise the effects of using the computer and sitting in
the same position for long periods of time.
The emphasis is on relaxation.
Try these exercises at the start of your working day and occasionally
during the day, particularly after periods of intensive computer use. Perform each stretch exercise SMOOTHLY and SLOWLY, avoid jerky and bouncy movements. You do not need to perform all of them or
keep to the same order.
Incorporate exercises naturally
into your normal working day. For example, go for a walk at lunch time, use the
stairs rather than the lift and try to break up your work with movement away
from your workstation.
However before you begin
exercising, check with your doctor if you feel that this or any other exercise
programme may not be suitable for you and stop if you experience any discomfort
or pain.
Sit upright and ensure that you
have a curve in your lower back, breathe in.
Bring both arms up above your head while breathing out and reach as high
as you can, making sure your head is kept straight. Hold this position for about three
seconds. Gently relax your arms to your
sides, breathe in and relax your neck.
Repeat two or three times.
(Note: This exercise can also be done while
standing.)
Put your arms in front of your
chest and link your fingers together.
Lift your hands and arms above your head with your palms facing upward
and stretch towards the ceiling. Hold
for a few seconds. Gently relax.
With arms extended in front of
you raise and lower hands several times. Rotate hands 10 times. Then make a fist and hold tight for 1 second.
With palm down spread fingers as wide apart as possible. Hold for a few seconds then relax your
fingers
Slowly turn head left, hold for
3 seconds. Turn right, hold for 3
seconds. Drop chin gently to chest, then
tilt head back as far as you can. Repeat the sequence 2 or 3 times.
Stand up (or sit) with good
posture. Place your hands on your lower
back.
Push your hips forward and
shoulders backwards to arch your body.
Gently come back to the upright position and relax. Repeat 2 or 3 times.
Sit or stand with your arms
hanging loosely at your side. Raise your
shoulders and rotate 2 or 3 times in a forward circular motion and repeat in a
backwards direction.
Remember if you are experiencing
any aches and pains which persist and you believe may be attributed to computer
use then as a precautionary measure seek advice from the Health and Safety Unit.
The HSE leaflet ‘Working with
VDUs” also contains some useful advice and can be accessed from this link:
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