Workstation Ergonomics

Whether working from home or in the office here are a few top tips for your workstation but for more information have a look at the link below.

Display screen assessment

https://www.hse.gov.uk/pubns/ck1.pdf

Home Working Advice

https://www.hse.gov.uk/toolbox/workers/home.htm

Standing

· Place the monitor at or just below eye level and keep your line of vision between

0 – 65 degrees.

· Keep your upper arms close to your body and have your elbows bent at a 100-degree angle.

· Keep your head, neck, torso, and legs in line with each other.

· Keep your feet flat on the floor and avoid putting all your weight on one foot.

Reach

· Keep everything you use regularly within a close distance.

· The spacebar of your keyboard should be around 15cm away from the edge of your desk.

Sitting

· Eye Level – Locate your monitor so the top of the viewing area is at or below eye level.

· Wrists – With elbows at desk level, your wrists should be straight, using a wrist rest if desired. If you have armrests try to adjust them so they support your arms without being too high or low.

· Elbows – Adjust the height of the chair so that your elbows are at desktop level.

· Lower Back – Adjust your seat back for good support of the lower back, using a lumbar pillow if needed. If you chair has a tilt feature, set this so you are comfortably supported.

· Feet – your feet should comfortably reach the floor. If they don’t or if you feel pressure on the back of your legs then use a footrest or lower the chair.

Eyes

· Adjust the screen brightness and contrast for clear and comfortable viewing. Clean the screen regularly.

Top Tips

· Be aware of how much time you spend sat down in front of a computer. Consider a standing desk to reduce the amount of time you spend sitting and make sure you take regular breaks. You should move away from your desk at least once an hour.

· Ensure you have a clean workspace that is clutter free. A paper tray is a good way to keep your desk tidy and organised.