If you work at a desk all day long, you’ve probably never considered health and safety a major issue. After all, it’s not like you’re working with hazardous chemicals, lifting heavy objects or operating dangerous machinery.
Well, the problem is, human beings were not designed to sit at a desk for eight hours a day. We were built to run around, hunt and use tools. It is therefore inevitable that if you don’t follow the necessary safety precautions, the body is going to malfunction. RSI, back problems, headaches, eyesight issues…
Look after yourself and follow these five key pieces of advice:
1 Breaks
It’s very easy to lose track of time when working at a screen. Taking regular short breaks will give your eyes some relief, get the blood pumping and remind you to keep yourself hydrated. When you slump over a computer all day, your bones settle in awkward positions, and your internal organs get compressed. Simple stretching exercises will help to counteract this issue.
2 Posture
This is probably the most important aspect of DSE safety, particularly if you are tall or have a susceptibility to back problems. Every time you sit down, take a moment to ensure that your chair is adjusted properly. Your upper legs should be parallel with the floor, with your knees bent at 90°. A small, firm cushion positioned behind the lower back will help you to maintain a good posture. Finally, your screen should be level with your eyes. You shouldn’t need to tilt your head up or down. If you can’t achieve the optimum posture with what’s available, then it’s time to talk to someone about…
3 Equipment
They say a bad workman always blames his tools, but in this case, the tools are often to blame. If it’s hard to see the screen because it’s faulty – perhaps the display is flickering, for example – then you need to change it. If you can’t get your legs under the desk with room to move them, you need to raise it. If you can’t get your chair high enough to maintain a safe posture, you need a new chair. It’s as simple as that.
Some employers and home users are going one step further to ensure good health when using computers. Ergonomic chairs which hold you up in a kneeling position will help with those back pains – and how about an adjustable desk which you can work at standing up? Now you’re talking…
4 Desk layout
It’s a simple thing, but it’s important to get this right: an appropriate desk layout is integral to minimising problems such as RSI and headaches. The monitor itself should be positioned at least 50 cm from your eyes. If you’re having trouble reading what’s on screen, you may need to adjust the resolution (or you may need an eye test). Make sure there is enough space in front of your keyboard to rest your wrists on the desk, and enough space to move the mouse freely with a straight wrist.
5 Lighting
Eyesight problems and headaches can occur when the office lighting is not appropriate. Make sure that your screen is positioned such that it does not get affected by glare from the windows. Take a moment to adjust the brightness and contrast of your screen, choosing a setting that works well with the lighting in the room. Finally, make sure the room is well lit – the blue light from your monitor should not be the only thing illuminating your workspace.
And finally, one of the biggest health problems associated with office work is stress, which can lead to all manner of illnesses. Avoid stress by ensuring all of your software is functioning as it should and report any problems to your IT team as soon as possible. After all, you’ve got enough work to do without worrying about your system crashing.
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These tips are written as guidance and to raise awareness only.