Working
the right way around
Rick Dawson explains how best to set up your work space
for your individual health needs.
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The
height and location of chairs, feet, desks, screens
all contribute to a comfortable and safe workspace.
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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 fine-tuning your workspace,
and to avoid the potential for injury, the following 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 five star 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 twofinger 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 and 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 a 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 comfortable.
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.
