Working with Display Screen Equipment

1. Health and Safety Unit Working with Display Screen Equipment

2. Possible ill-health effects resulting from using Display Screen Equipment at work • Visual discomfort (eye fatigue and headaches) • Upper limb disorders • Aches and pains (back, shoulder, neck or wrist) Musculoskeletal disorders (MSDs) • Stress (mental and physical)

3. Hazardous working practices associated with Display Screen Equipment • Working with a poor posture • Working for too long without a break or change of position • A poor working environment • Poor management of workload

4. Avoiding health problems • Ensure the workstation is set up correctly • Adopt a good posture and change position regularly • Ensure the work is organised properly • Ask for an eye test if you have problems with your vision • Report aches and pains or ill-health

5. Display Screen Equipment Regulations 1992 The Regulations relate to the protection of employees who habitually use display screen equipment as a significant part of their normal work. Regulation 1(2) c defines such employees as "Users".

6. Display screen users “Users” are those who habitually use a display screen as a significant part of their work. High Risk Users Use DSE all day every day Low Risk Users Use DSE for short periods, but not every day Non-Users Use DSE very occasionally Moderate Risk Users Use DSE a few hours every day Screen Shots: Microsoft Outlook

7. Employers duties • Analyse workstations of employees covered by the Regulations and reduce the risks. • Ensure workstations meet minimum requirements. • Plan work so there are breaks or changes of activity. • Provide eyesight testing and any necessary correction for VDU work. • Provide health and safety training. • Provide information.

8. Employers duties • Environmental conditions. • Chairs and desks. • Display screen equipment including keyboard. • User/computer interface. Analysing workstations is normally done in the form of a Risk Assessment using checklists and will include the assessment of:

9. The risk of ill-health is related to how the workstation is used. • Change posture regularly • Break up display screen work • Manage the workload • Organise the worktop • Maintain a good working environment To reduce the risk:

10. Supervisors’ and managers’ responsibilities • Be aware of the University policy and rules for health and safety • Ensure users follow the safe systems of work and good practice • Promptly follow up reports of problems or ill-health • Report problems they cannot deal with • Lead by example

11. Assessments Should be Made or Reviewed When: • A new person joins the team • A member of staff informs you they are experiencing problems with their workstation • A member of staff informs you that they have a disability • A member of staff lets you know that they are expecting a child • Before any new technology, equipment or software is introduced • There is an office move or redesign of the area, layout or lighting • There is a change in the type of work or amount of time that someone is using the equipment

12. Self-Awareness • The nature of your job means that you are bound to experience a certain amount of pressure. This in itself is not a problem. However, when you are working hard, because of peaks in workload and tight deadlines, it is essential to manage the cause of any stress you are experiencing.

13. Self-Awareness • This means building up good habits for looking after yourself while you work • Remember that, no matter how correct your posture is, sitting for long periods in the same position will eventually lead to muscle fatigue. • Be aware of the need for relaxation. Writing for prolonged, concentrated periods can lead to mental fatigue and tiredness.

14. Self-Awareness If you feel pain or discomfort, anywhere, in your wrists, arms, shoulders, neck, back or legs…… • This is an indication that your body is getting tired • Relax your muscles, stand up, move around STOP!

15. The following suggestions may help to provide you with a more comfortable environment.

16. When working at the computer • adapt your surroundings and arrange your computing equipment to promote a comfortable and relaxed body posture. • Because everyone has a unique body size and work environment, we can't tell you exactly how to set up your workstation to avoid discomfort.

17. Position Yourself

18. Position Yourself • There is a natural forward curve of the spine in the neck and lower back regions (the cervical and the lumbar regions). • These natural curves are maintained when you sit up straight with your shoulders back. • Correct seat adjustment will help you with this.

19. Position Yourself • Choose a chair that provides support for your lower back. To support your back, consider the following: Source: Healthy Computing Guide www.microsoft.com/hardware/hcg/default.html

20. Position Yourself • Adjust your work surface height and your chair to assume a comfortable and natural body posture. Source: Healthy Computing Guide www.microsoft.com/hardware/hcg/default.html

21. Position Yourself • It is important that the chair has both an adjustable backrest and seat. They act together to ensure a comfortable, ergonomic posture. Source: Healthy Computing Guide www.microsoft.com/hardware/hcg/default.html

22. Position Yourself • The optimum seat height is the distance from the back of your knee to the floor when your feet are flat on the ground. Source: Healthy Computing Guide www.microsoft.com/hardware/hcg/default.html

23. Position Yourself • To promote comfortable leg postures • Clear away items from beneath your desk to allow comfortable leg positions and movement. • Use a footrest if your feet do not rest comfortably on the floor. Source: Healthy Computing Guide www.microsoft.com/hardware/hcg/default.html

24. Position Yourself • Zone your workstation. Source: Healthy Computing Guide www.microsoft.com/hardware/hcg/default.html

25. Position Yourself • To minimise reaching and to promote comfortable shoulder and arm postures • Place your keyboard and mouse or trackball at the same height; these should be at about elbow level. • When typing, centre your keyboard in front of you with your mouse or trackball located close to it.

26. Position Yourself

27. Position Yourself • Place frequently used items comfortably within arm's reach.

28. Position Yourself

29. Position Yourself • Place reference documents just within reach.

30. Position Yourself • To promote proper wrist and finger postures. • Keep your wrists straight while typing and while using a mouse or trackball. Avoid bending your wrists up, down, or to the sides.

31. Position Yourself

32. Position Yourself

33. Position Yourself

34. Position Yourself • Type with your hands and wrists floating above the keyboard, so that you can use your whole arm to reach for distant keys instead of stretching your fingers. Source: Healthy Computing Guide www.microsoft.com/hardware/hcg/default.html

35. Position Yourself • Use the keyboard legs if they help you maintain a comfortable and straight wrist position.

36. Position Yourself • To minimise neck bending and twisting. • Centre your monitor in front of you. Consider placing your documents directly in front of you and the monitor slightly to the side, if you refer to your documents more frequently than your monitor. • Consider using a document holder to position your documents near eye level. Source: Healthy Computing Guide www.microsoft.com/hardware/hcg/default.html

37. Position Yourself • Position the top of the screen near eye level.

38. Position Yourself

39. Position Yourself Source: Healthy Computing Guide www.microsoft.com/hardware/hcg/default.html

40. Position Yourself • To minimise eyestrain. • Place your monitor at a distance of about arm's length when seated comfortably in front of the monitor. • Remember to clean your screen; if you wear glasses, clean them, also. • Adjust your monitor brightness, contrast, and font size to levels that are comfortable for you.

41. Position Yourself • Avoid glare. Place your monitor away from light sources that produce glare, or use window blinds to control light levels. • Reflective glare can cause you to deviate from your natural posture in order to see the screen clearly.

42. Go Lightly

43. Go Lightly • Physical forces continuously interact with our bodies. • We may only think of high-impact forces, such as car crashes, as injuring our bodies. • However, low forces may also result in injuries, discomfort, and fatigue if they are repeated or experienced over long periods of time.

44. Go Lightly Contact force, or pressure that occurs when you rest on an edge or hard surface. For example, resting your wrists on the edge of your desk. Consider the following types of low forces: Dynamic force, or a force that you exert through movement. For example, pressing the keys while typing or clicking the mouse buttons. Static force, or a force that you maintain for a period of time. For example, holding your mouse or cradling the phone.

45. Go Lightly • Type with a light touch, keeping your hands and fingers relaxed, as it takes little effort to activate keyboard keys. • Also, use a light touch when clicking a mouse button or when using a joystick or other gaming controller. Source: Healthy Computing Guide www.microsoft.com/hardware/hcg/default.html

46. Go Lightly • Avoid resting your palms or wrists on any type of surface while typing. The palm rest, if provided, should only be used during breaks from typing. • Relax your arms and hands when you're not typing. Don't rest on edges, such as the edge of your desk. • Hold the mouse with a relaxed hand. Do not grip the mouse tightly. Source: Healthy Computing Guide www.microsoft.com/hardware/hcg/default.html

47. Go Lightly • Adjust your chair so the seat does not press into the back of your knees. Source: Healthy Computing Guide www.microsoft.com/hardware/hcg/default.html

48. Go Lightly • Adjust your chair so the seat does not press into the back of your knees. Source: Healthy Computing Guide www.microsoft.com/hardware/hcg/default.html

49. Take Breaks

50. Take Breaks • Taking breaks can go a long way in helping your body recover from any activity and may help you avoid MSDs. • The length and frequency of breaks that are right for you depend on the type of work you are doing. • Stopping the activity and relaxing is one way to take a break, but there are other ways, also. For instance, just changing tasks-perhaps from sitting while typing to standing while talking on the phone-can help some muscles relax while others remain productive.