Advice About Computers
Facts
One million people suffer with muscular skeletal problems; pain in back, neck arms etc. 2000-2500 RSI claims per year. 

High Risk Users:
  • Over 1 hour per day at computer
  • Use the computer daily
  • High speed data imput
  • High level of accuracy
  • Laptop users
  • Existing problems
  • Inability to touch type
Position
  • Chair depth
  • Work space 6m2
  • Room for feet. Feet should be flat on ground. Heels touching the floor
  • Desk height should be at elbow height
  • Screen should be 10 cms below eye level with screen tipped back slightly
  • Primary work zone, 300mm elbow at 90 degrees
  • Secondary, 500mm and elbow straight
  • Arm rests adjustable
Look at your Chair
  • Start high. Get the right position away from desk.
  • Adjust the seat. Sit upright. Adjust the back. Get up walk about and sit down again.
  • Arm rests need to adjust and allow them to get near desk.
  • Standard desk is 720mm.
Advice
  • Take breaks, even for a few seconds.
  • Move about. Stand up and stretch. Perform simple exercises.

Think of your Postural Position
  • Aim to have your neck in a neutral position.
  • Sit well back on the chair so your lower back is supported.
Mouse
  • Make sure it is correctly positioned and that your shoulder is level with your ears when using the mouse.
  • Hold it gently.
  • Move from the elbow not the wrist.
Screen
  • Keep it clean.
  • Adjust it correctly.
  • Make sure the characters are readable and adjust text size and brightness as necessary.
  • Make sure you have limited glare from other light sources.
To Decrease Risks
  • Learn to touch type
  • Sit correctly
  • Think posture
  • Use footrest if needed
  • Use document holder if required
  • Do not use for too long each session
  • Move around between sessions
Laptops- The Problems
  • The Screen is generally smaller
  • The keys are too close
  • The keyboard does not tilt
  • The keyboard and screen are joined together, so they tend to encourage poor posture
  • Reduce risks by raising the screen on blocks with separate mouse and keyboard
Exercises
  • Roll shoulders back
  • Move your Eyes, side to side up and down.
  • Stand up put your hands behind your head and lean back
  • Take a break from the screen every hour for 5-10 mins