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Computer users advice
With the increase use of computers
at home and with an estimate of more than half a million people off
work suffering from back pain at any one time, Havant's
Environmental Health Service provides clear advice on how to
prevent the risk of injury or muscle strain whilst using the
keyboard and monitor screen.
Repetitive strain injury (RSI) can be the
result of a poor sitting position and long periods of uninterrupted
use of a home computer. The symptoms are aches and pains in the
hands, wrists, arms, neck, shoulders or back.
If you spend a lot of time using your computer,
you should be aware of alternatives to the traditional keyboard and
mouse, with voice and hand writing recognition systems now
available at computer stores.
Working at a home computer should be safe as
long as you follow our advice.
Headaches can result from working with a
computer owing to;
- screen glare.
- Poor image quality.
- A need for different eye glasses.
- Reading the screen for long periods of time without a
break.
- Poor sitting position or a combination of the above.
Many of these things can easily be put right once the cause of
the problem has been found.
Should I use a computer if I am
pregnant?
Taken as a whole, scientific studies do not show a link
between miscarriage or birth defects. If you are anxious about this
matter, you should talk to your Doctor.
Can working with computers affect
my eyesight?
Scientific research has found no evidence that computer
screens can cause disease or permanent damage to eyes. However,
long spells or work at the screen can lead to tired eyes and
discomfort. Also, by giving your eyes more demanding tasks, it
might make you aware of an eyesight problem you had not noticed
before.
If you have concerns, consult your optician for advice.
I use a portable computer - are
there any special precautions I need to take?
Laptop and other portable computers are compact enough and
easy to carry, but can be heavy on the shoulder if carried in a
bag. Distribute the load evenly and try to carry it as short a
distance as possible.
It is best to avoid using a portable computer for long periods
of time when full sized equipment is available. Make sure that you
sit comfortably, angling the screen so that it can be seen easily
with minimal reflection and take frequent breaks.
Whenever possible, portable equipment should be placed on a
firm surface at the right height for typing.
What about electrical
safety?
Do not be tempted to add too many extension cables or double
socket adapters to your existing electrical sockets. If you are in
any doubt at all, call in an electrician to check the safety of
your system and always replace damaged plugs or leads. Do not leave
leads trailing on the floor as this could cause a tripping
hazard.
Can the use of a mouse
cause problems?
Intensive use of a mouse or similar pointing device may give
rise to aches and pains in the fingers, hands, wrists, arms or
shoulders.
This can also happen with a keyboard, but mouse work
concentrates activity on one hand and arm (and one or two fingers)
and this may make problems more likely.
Make the most of opportunities to take breaks from intensive
mouse work - even short pauses can help. If you use a mouse a lot,
you can try changing from right to left handed use (and vice versa)
from time to time. It can also help to take your hand off the mouse
during short pauses and let your mouse arm hang straight down from
your shoulder. If you find gripping your mouse awkward, you could
try a different shaped or sized one.
Hold your mouse lightly in the widest part of your hand and
rest your fingers on the mouse buttons so that a very small
movement is needed to click a button. Support your arm or wrist on
the table or wrist rest and do not extend one or more fingers
stiffly as this can lead to muscle strain.
What is a good typing
position?
There are various types of wrist rests available that can take
the strain away from your wrist when typing at a keyboard. Aim for
the position of the keyboard that feels most comfortable (most
keyboards can be used at different angles of tilt).
Is the computer screen
okay?
Make sure you know how to adjust your screen for brightness
and contrast and position it to avoid glare from lights or windows.
Adjust the brightness and contrast controls on the screen to suit
lighting conditions in the room. Make sure the screen surface is
clean. You should be looking down at your screen with the top of
the screen roughly at your eye level.
Is my computer table
okay?
There should be space at your computer table for the keyboard
in front of the monitor and for a wrist rest in front of the
keyboard. Keep the monitor well back from the front edge of the
table.
There should be enough space on the computer table for a mouse
mat, a computer manual, any paperwork, floppy discs and compact
disks (CD) / digital video disks (DVD) you will be using. You can
attach a simple document holder to your monitor to keep paperwork
off the work
surface.
What about all the other
equipment?
You should position your equipment so that you can easily
reach the paper tray for the printer. If you have a computer
unit suitable to stand on the floor under your table, make sure you
can reach the floppy disc drive, CD / DVD drive and control buttons
without straining your back.
Is my seat okay?
You should be able to sit up-right on your chair, with support
for your back and have your arms roughly horizontal when using the
keyboard. If your feet do not reach the floor, then use a footrest.
Ideally the chair height should be adjustable to suit all the
people who use it.
Am I sitting
correctly?
Adjust your chair and computer screen to find the most
comfortable position for your work. As a broad guide, your forearms
should be approximately horizontal and your eyes level with the top
of the computer screen. Make sure there is space under your desk to
move your legs freely.
Move any obstacles such as boxes or equipment.
How often should I take a
break?
Take a break from the computer at least every twenty minutes
and do some simple stretching to relieve the muscles you have been
using - hands, wrists, and neck. Get up and walk around at least
once an hour and refresh your eyes by looking at long distance
objects as well as those close up.
If you would like further advice, please contact Environmental
Health Service at the Civic Offices or telephone (023) 9244 6654.
Alternatively you can
email us. You can also get
advice about computers and workplace safety from HSE Infoline on
08701 545500