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RIGHT
POSTITION: The height and location of chairs,
feet desks, screens all contribute to a comfortable
and safe workplace.
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Working
the right way around
Rick Dawson explains how best to set up your work
space for your individual health needs.
People
come in a range of sizes: some are tall, some are
short, others thin and others not.
People are different, but by using ergonomic principles
we can enjoy one thing in common – our workspace,
task or environment will fit our individual needs.
By applying some easy-to-follow principles, we can
often minimise potential problems and contribute
to a work environment that will be as healthy and
safe for us as practicable.
When initially setting up or finetuning your workspace,
and to avoid the potential for injury, the following
points are essential to consider.
The
right chair
The
right chair is one that includes a backrest that
can be adjusted for height, angle and depth; curved
seat edge; height adjustable with a fivestar castor
base for stability.
Depending on the amount of keyboard work undertaken,
a chair without arms will allow the body to be better
positioned relative to the desk.
The
right seating position
Set the height so feet are comfortable on the floor;
thighs should be fully supported except for a two
finger width space behind the knee – adjust the
back rest depth to achieve this.
When
seated, the shoulders should be relaxed and for
good posture sit tall with ears, shoulders and hips
vertically aligned; elbows by the side; forearms
and hands parallel to the ground; wrists straight.
The underside of the forearm should be at the same
level as the top of the desk surface when seated
a comfortable distance from the keys – the length
of your forearm as the distance from the keys is
a good rule of thumb.
The
best screen position The top of the screen should
be at eye level and it should be about 60-70cm from
your eyes, assuming a regular screen size.
The
best keyboard position
The ideal keyboard location is one that allows the
right seating position – feet flat on the floor
and a 90° angle at the elbow. Where the keyboard
is located on fixed height surface, raising the
seat height to adopt the correct seating position
may require the use of a suitable footrest to support
the feet.
The keyboard should be placed 6-7cm from the edge
of the keyboard surface to allow the wrists to rest
between keying.
The
best document position
The
document should be the same distance from your eyes
as the screen, either to the side or directly beneath
the screen to avoid unnecessary neck movement.
If most of your time is spent looking at the document,
the document should be placed directly in front
of the keyboard.
Avoid
glare and reflection
Set the screen side-on to windows if possible. Curtains,
blinds and antiglare screens are useful to reduce
reflection and glare.
Adjusting the upward tilt of the screen may overcome
some problems provided the tilt does not exceed
5°.
Have
a break while keying
A
five minute break every 30 minutes is a recommended
minimum.
Move away from the keyboard, perform other tasks,
avoid writing during breaks and vary posture as
much as possible.
Filing or photocopying are good fill-in tasks. Occasionally
standing while speaking or reading will assist to
relieve the stiffness that may accompany periods
of static posture.
Exercise
Not
only should we train for sport, we should train
for work. Back, shoulder, hand, wrist and neck exercise
routines are very important strategies for avoiding
injury from repetitive activity and for the promotion
of general wellbeing.
Lighting
Lighting should be adequate enough to be comfortable
for the task at hand.
For normal keyboard work, most people find a reading
of 400lux
Noise
Noise,
too, should be loud or soft enough to be comfortable
for the work being done. A normal office environment
should not exceed 45-55dBA.
And remember to be considerate of your colleagues
who may not like the same noise levels as yourself.
Adjusting your workspace according to these considerations
is an important step in preventing injury associated
with poor posture and the repetitive nature of much
keyboard work.
Contact your CSIG occupational health and safety
coordinator for advice.
