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Office workers who use computers extensively in their working environment are protected by Health and Safety regulations to ensure that potential health risks are minimised. Home users who spend long periods of time at their computers should also be aware of these risks.
The study of ergonomics has developed during recent years to ascertain the best working practices not only to safeguard health, but also to help you to work in the most efficient and effective way. The following tips are suggestions for ways in which you can make yourself as comfortable and efficient as possible for working at your computer.
The best sort of chair for working is the standard clerical-type office chair rather than the large, high-backed reclining types. A good chair should be adjustable in height with a separately adjustable backrest that can be brought forward into the small of the back, as well as altering vertically to suit your body length. The seat should be short enough to allow full back support without the front edge of the seat pushing into the back of your legs. Armrests are not necessary, but your chair should be well padded and adjusted for your personal comfort. Adjust its height until your shoulders are relaxed in the working position and adjust the backrest into the small of your back. Ensure the seat is flat or sloping upwards (never downwards) at the front. Your feet should be flat on the floor, with your knees equal to or slightly lower than your hips. Use a footrest if you feel any pressure under your thighs.
The back of the chair may be adjusted to a 100°-110° reclined angle so that you lean slightly backwards. Both your upper and lower back should be supported. Use cushions or small pillows if necessary to make yourself comfortable. If your chair has an active back mechanism, use it to make frequent position changes.
Take short 1-2 minute breaks to walk around and stretch every 20-30 minutes. After each hour of work, take a break or change tasks for at least 5-10 minutes.
A keyboard tray that slides in and out of your desk can provide optimal positioning for keyboard and mouse. Make sure that the tray allows leg clearance. Ideally, it should also have an adjustable height and tilt mechanism. The tray should not push you too far away from other work materials that you use frequently, to avoid the risk of overreaching.
Your keyboard should be positioned directly in front of your body, with the section of the keyboard that you use most frequently centred on your body. Keep the mouse and keyboard within easy reach. When typing, your elbows should be at a slightly open angle with your wrists in a straight position.
The keyboard can be tilted to make typing as comfortable as possible. The angle of tilt depends upon your sitting position. Use the keyboard tray mechanism, or keyboard feet, to adjust the tilt. If you sit in a forward or upright position, try tilting your keyboard away from you at a negative angle. If you are reclined, a slight upward tilt will help maintain a straight wrist position.
Wrist rests can help to keep your arms relaxed and to pad hard surfaces, but they should only to rest the palms of the hands between keystrokes. Resting on the wrist rest while typing is not recommended. Avoid using excessively wide wrist rests, or wrist rests that are higher than the space bar of your keyboard.
The mouse should be placed as close as possible to the keyboard. Placing it on a slightly inclined surface, or using it on a mouse bridge placed over the 10-keypad on your keyboard, can help to bring it closer.
To avoid eyestrain, your monitor should be positioned at least one arm's length from your eyes, with the top of the screen two or three inches above your seated eye level.
Glare from the screen is one of the major causes of eyestrain, but there are various ways in which screen glare can be reduced. Ideally, your monitor should be placed at right angles to windows. Avoid having a bright window directly behind your monitor. Curtains or blinds should be adjusted as needed.
Use your monitor screen controls to adjust brightness and contrast levels to a comfortable level, and adjust the vertical screen angle minimize glare from overhead lights. Other techniques to reduce glare include the use of optical glass glare filters over your screen, light filters, or secondary task lights.
Your eyes can easily tire if you spend too long staring at the screen. Eyes need to focus at different distances from time to time. It's a good idea to follow the "20/20 rule" - every twenty minutes, look twenty feet away for twenty seconds. Another good technique is to rest your eyes by periodically covering them with the palms of your hands for 10-15 seconds.
Computer Health and Safety Knowledge Base
The Typing Injury FAQ (frequently asked questions) provides information about repetitive strain injuries (RSIs).
UKorbit Computers page
Visit UKOrbit's Consumer & Advice Centre for further help and information.
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