Head and neck ache, backache and wrist pain can all be caused or made worse by the way we use computers. Sitting for long periods of time in a fixed position at a desk and making only small but repetitive movements when using a keyboard or mouse, can lead to muscle fatigue, discomfort or even injury and pain.

It is important to be aware that the work related aches and pains and other occupational conditions could be preventable. Employers have a responsibility to ensure that certain ergonomic and health and safety standards are met in the workplace.

Employers must provide:

• Workstation risk assessments by a competent risk assessors with the user.
• Changes to workstations where necessary, based on sound ergonomic principles.
• Changes to work tasks and organisation when needed. Including a wider variety of tasks, job rotation and regular breaks from computer based work.
• Appropriate information and training on safe computer use including posture, changes in activity and breaks.
• Eye tests if requested by those using display screens and spectacles if special ones are needed

General pointers to setting up your workstation:

• Eyes should be level with the top of your display screen (not the monitor case), which should be straight in front of you.
• Avoid glare or reflections on screens by moving the monitor. It should be at 90º windows. Install blinds with special material to diffuse light.
• Do not wedge the telephone in the crook of your neck. If right handed place the phone on your left and use your left hand to hold the phone and the right to make notes. If you are on a long call change from ear to ear. Consider buying a headset (please contact us for advice) if the phone is a large part of your job.
• Ensure that your lumbar (low) spine is supported. See chairs or lumbar supports.
• Adjust the backrest angle so it is slightly reclined, using the backrest fully. Do not lean forward from your lumbar spine.
• Adjust the angle of your seat so that your hips are higher than your knees. This creates and encourages a natural spine posture. See our chair range or seat wedges.
• Don’t sit for too long. Stand up during phone calls or even just to stretch every 20 minutes. Try a sit/stand desk.
• Always use a copyholder if you are working from documents. The best position is between screen and keyboard, or at the same height as the screen. If you are a copy typist e.g. Data preparation, you may prefer to have the copyholder in front of you, as you will look at this more than the screen.
• Rest your fingers lightly on the home keys (middle row).
• Position the keyboard approximately 10cm from the front edge of the desk, and rest your arms here when not typing.
• Place your mouse within easy reach and support your forearm. Reorganise your desk if necessary. NEVER use a mouse with a straight arm.
• When typing or mousing raise the height of your chair slightly to give you free arm movement and sit close to the desk. Avoid the need to stretch.
• If you cannot reach the floor, lower your desk with desk feet or use a footrest.
• If your knees are higher than your hips, and yet your hands are in a good position relative to the keyboard, you will need to raise you desk and chair,
• Your wrists should be in a straight line with your knuckles and elbows, parallel to the desktop.
• Your elbows should be at right angles to your upper arm and relaxed at the side of your body.

"If you are experiencing problems at work let them know, it’s the only way they can help you. Health and safety regulations are there for your protection."

For more specific advice and our recommended products, please choose from the menu bar.

If you would like assistance or information about our computerised and personal Risk Assessments, please contact us on 0845 345 0010 or email
support@posturite.co.uk.

There is a better way to work.