A. Workstation Set-up:Tip A1: Adjust your chair and computer to find the most comfortable position for your work. As a broad guide, your arms should be approximately horizontal and your eyes at the same height as the top of the computer casing.
One: Adjust seat height to ensure hands are perpendicular to keyboard (height adjustment is usually achieved by a handle to the left underside of the chair).
Two: If, with the chair set at the correct height feet cannot be placed flat on the floor, ask for a footrest. A footrest will be provided for you if required.
Tip A2: Make sure there is enough space underneath your desk to move your legs freely. Move any obstacles such as boxes or equipment.
Tip A3: Position your screen at a comfortable viewing position, height and distance. As a general rule, the top of the screen should be roughly at eye level. The screen should be positioned at about 350 - 600 mm away from you. Adjusting the swivel and tilt mechanism will allow a comfortable viewing angle and will help avoid neck muscles becoming fatigued.
Tip A4: Adjust your keyboard and screen to get a good keying and viewing position. A space in front of the keyboard is sometimes
helpful for resting the hands and wrists while not keying.
Tip A5: You should ensure that you sit 'face on' to your computer screen. This will avoid you twisting your body and placing unnecessary strain on muscles and tendons.
Tip A6: Arrange your desk and screen so that bright lights are not reflected in the screen. You shouldn't be directly facing windows or bright lights. Adjust curtains or blinds to prevent unwanted light. Ideally your screen should be at 90 degrees to the source of the reflection / glare. Screens that use dark characters on a light background are less prone to glare and reflection. If these measures do not work then you should consider anti-glare screen filters.
B. Workstation use:Tip B1: Don't sit in the same position for long periods. Make sure you change your posture as often as practicable. Some movement is desirable, but avoid repeated stretching movements.
Tip B2: Screen-based work should be broken up by other tasks such as filing, photocopying, etc. Computer work should be organised so that you do not work for periods of one hour or more on a computer without a change to some other work or a 5 minute rest break. This is especially important if the computer work is particularly intensive or requires a high degree of concentration. It is recommended that you should have a break of at least 5 minutes for every hour spent doing screen-based work.
Tip B3: With the chair set to the correct height it should not be too high to create pressure under your thighs nor too low to give no thigh support. As a rough guide, your knees should be at right angles. Remember about a footrest if you cannot touch the floor.
Tip B4: The seat back height should be adjusted to provide support for the small of your back when you are sitting erect but comfortable. Seat back height adjustment should be independent of chair height adjustment and is often adjusted by loosening control to rear of chair. Adjust to correct height and then re-tighten control.
Tip B5: Be aware of your posture at all times. Don't slouch as this could lead to back problems.
Tip B6: Make sure the characters on your screen are sharply focused and can be read easily. They shouldn't flicker or move. If they do then you should get your screen serviced or replace it.
Tip B7: Make sure there are no layers of dirt, grime or finger marks on the screen (or your glasses, if you wear them.)
Tip B8: Use the brightness control on the screen to suit the lighting conditions in the room. These controls can be found on the lower front side of the monitor itself.
Tip B9: Don't bend your hands up at the wrist when keying. Try to keep a soft touch on the keys and don't overstretch your fingers. Good keyboard technique is important. Don't rest your forearms on the edge of your desk as this can lead to health problems in the forearms.
Tip B10: Ensure that you use your mouse correctly. The mouse should be positioned close to your body to avoid excessive reaching to operate it. Your fingers should be placed down the body of the mouse to reduce movement at the knuckles and operation should be from the elbow to limit bending and twisting at the wrist.
Tip B11: Try different layouts of keyboard, screen and document holder to find the best arrangement for you.
Tip B12: Make sure you have enough workspace to take whatever documents you need. A document holder may help you to avoid awkward neck movements.