Workstation Safety Training

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Workstation Safety Training

• November 2004

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Health Safety for Display Screen Users
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• During this short presentation, you will learn
  how to stay efficient, keep healthy and avoid
  fatigue when working with display screens.
• Areas covered will be
• Using your chair and desk, screen and
  keyboard correctly.
• Keep your eyes healthy.
• Adapt your environment to suit yourself and
  the conditions.
• Adopt a work pattern which minimises health
  risks.

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Chair and Desk
Different people can use the same computer
comfortably and safely by adjusting the position
of the chair, desk, keyboard and screen. The desk
top should be the right height (normally around
70cm from the floor) and wide enough for your PC
screen and keyboard to be positioned directly in
front of you.
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Chair and Desk
Please check that you can easily adjust your
chair when seated. You should be able to
Change the angle of the seat. Change the
angle of the backrest Raise and lower the
seat Raise and lower the backrest
The adjustment levers are normally located
under the seat of the chair and on the back of
the backrest. If your seat does not allow you to
do this, please let your Manager know.
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Chair and Desk
When seated, you should sit back in the chair
with your back straight, and let the backrest
support the curve of your spine. You should also
have your feet placed flat on the floor, not
crossed. If you have difficulty in reaching the
floor comfortably when seated, it may be useful
to get a foot rest.
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Chair and Desk

• The steps to ensure you have correctly adjusted
  your chair.
• Sit back in the seat to ensure your back is
  straight during other adjustments
• Adjust the chair so your hands reach the keyboard
  comfortably
• Adjust the height of the chair so your forearms
  are horizontal whilst typing. Put your feet flat
  on the floor or support them with a foot rest to
  minimise pressure on the back of the thighs and
  knees.
• Adjust the backrest so that it supports the curve
  of your back.

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Chair and Desk
Even when your furniture has been adjusted
correctly, you may use it badly. Be aware of your
posture and ensure that you use the furniture
equipment correctly.
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Chair and Desk
Keep the underneath of your desk clutter free.
Dont put files, boxes, etc, under your desk
you need this space so you can sit straight on to
the PC (not twisting your torso) and to move your
legs and change position frequently. If you are
completing time consuming work dont stay in the
same position when sat at your desk. Frequently
change your posture and vary your movements.
Occasionally shrug your shoulders and stretch
your arms and legs.
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Chair and Desk

• Apply this checklist to your own workstation
  now..
• Are you sitting full in the chair with your
  back upright?
• Have you drawn your chair up to the desk so
  you are a comfortable distance from the
  keyboard?
• Have you adjusted the height of the chair so
  that your arms are horizontal when typing?
• Are your feet flat on the floor or a footrest?
• Have you adjusted the backrest to support the
  curve in your back?
• Are your legs under the desk with enough room
  to change position?

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Keyboard and Mouse
Here you will learn how to keep healthy by using
the keyboard and mouse properly.
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Keyboard and Mouse
Using the keyboard and mouse properly is vital
for your health. Tilt the keyboard using the
small feet at the back so you can type with your
wrists straight your hands in line with your
arms. Rest your wrists on the desk when not
typing. Consider using a wrist support and an
ergonomic keyboard if you are continuously typing.
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Keyboard and Mouse
Make sure your arm is level and the heel of your
hand is supported when using a mouse. Its
easier to move a mouse on a mouse mat.
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Keyboard and Mouse
Remember to keep your keyboard and mouse
clean. Clean keyboards are easier to read, and
keys move more freely. Frequent cleaning prevents
a build up of dirt inside the keyboard. There are
special keyboard cleaners available from most
stationers. Read and follow instructions. Remembe
r to disconnect from the PC or electricity supply
before taking apart mouse or using cleaning
substances.
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Keyboard and Mouse

• Apply this checklist to your own workstation
  now..
• Have you tilted the keyboard? (use the small
  feet at the back).
• Is there enough room (at least 12cm) in front of
  the keyboard to rest your hands and wrists
  during pauses?
• Are your wrists relaxed and your hands
  comfortable over the keyboard?
• Are your elbows level with your hands?
• Is your arm holding the mouse level and the heel
  of your hand supported?

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Screen
Here you will learn how to keep healthy by using
the screen properly.
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Screen
Position the screen directly in front of you
approximately arms length away from your
body. Screens normally swivel and tilt. Try
moving your screen now. Tilt the screen up and
down, and swivel it right to left. With the top
of the screen at eye level, relax your eyes and
neck downward, looking at the screen at an angle
of about 15 degrees. Tilt the screen so it faces
you.
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Screen
Keep your screen clean so its easy to
read. Adjust the screen brightness and contrast
so the screen is at a comfortable setting. The
controls are normally at the bottom of the screen
(much like a TV). If you turn a control too far
and lose the picture, turn the brightness control
fully in the opposite direction so the screen is
brighter. If you still cant see the picture,
turn the contrast control.
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Screen
The images on the screen should be steady and the
characters stable, flicker-free and easily
read. Check your own screen now, particularly the
edges. Tell your Manager if the display is faulty.
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Screen
Check that direct lighting (lamps, light bulbs,
fluorescent lights, sunlight) is good enough for
you to read the information on screen without
straining your eyes. Glare on the screen may be
caused by direct lighting or reflective lighting
(light bouncing back from a wall). You can reduce
glare by closing blinds, adjusting lamps, moving
screen to position where glare is minimised from
overhead strip lights. There are also
anti-glare screens available which fit directly
over the screen, although many modern screens
have this built into the screen and are not
required.
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Screen

• Apply this checklist to your own workstation
  now..
• Is the screen directly in front of you?
• Is the top of the screen at eye level?
• Is the screen clean?
• Have you adjusted the brightness and contrast to
  suit your eyes?
• Is the screen positioned to avoid reflective
  glare and ensure good contrast with the
  background?
• Have you adjusted window blinds to eliminate
  glare?
• Are desk lights or spotlights correctly
  positioned to eliminate glare?

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Working Environment
Here you will learn how a safe working
environment helps to keep you healthy.
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Working Environment

• To stay healthy you need to
• Design your working environment so that you
  avoid unnecessary movements.
• Organise your workstation to help you sit
  upright and minimise head and neck movements.

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Working Environment
If you are right handed, it will probably be best
to have the mouse placed to your right. Vice
versa if you are left handed. However, it is
what works best for you. It is recommended that
the screen is placed directly in front of you so
as to minimise head and neck movements. If you
use a document holder, place this next to the
screen, again so neck movements are kept to a
minimum.
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Working Environment
Keep your desk clutter free! A tidy desk does not
waste time, collect dust or create stress.
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Working Environment
Consider noise and temperature. Is it very hot
or cold or particularly noisy around your
workstation? What sensible steps can you take to
reduce or eliminate these potential problems?
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Working Environment

• Apply this checklist to your own workstation
  now..
• Is the desk uncluttered with enough room to
  work comfortably?
• Is everything on your desk arranged to minimise
  the need for uncomfortable or frequent head and
  eye movements?
• Is the noise level excessive?
• Is the temperature reasonably comfortable?

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Eyes
Here you will learn about eye care.
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Eyes
If you use the screen intensively, occasionally
move the monitor to vary the distance of the
screen from your eyes. This makes your eyes
focus at a slightly different range. Reading
from the right distance is more comfortable and
minimises eye strain. Experiment to find the
right distance for you. Normally its around
45cm to 76cm
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Eyes
Using a display screen does not cause eye damage,
but it may make you more aware of existing eye
problems. Uncorrected eye defects may make you
more tired or stressed, so its important to have
regular eye tests. If you do experience any eye
problems, report this to your Manager.
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Eyes
Rest your eyes during breaks. Also, remember to
blink! People dont blink as often as they do
normally when they are staring at a screen. Less
frequent blinking can make eyes feel scratchy and
sore.
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Eyes

• Apply this checklist to your own workstation
  now..
• Do you avoid eye strain by keeping the right
  distance for you (normally between 45cm and
  76cm) between your face and the screen or
  document holder?
• Do you occasionally vary the distance of the
  screen from your eyes?
• Have you reported any eye problems to your
  manager?
• Do you rest your eyes during breaks?

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Software
Here you will learn how software can affect your
level of stress.
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Software
Software should be easy to use. It should be
consistent, inform you when you make mistakes and
help you recover from them. Tell your manager
about software problems youre having so that
action can be taken. Perhaps some additional
training may be helpful.
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Software

• Apply this checklist to your own workstation
  now..
• Can you use the software easily?
• Does the software tell you when you have made a
  mistake?
• Do you know how to recover from errors?
• Have you reported any difficulties to your
  manager?

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Pattern of Working
Here you will learn about safe working practices
which help to keep you healthy.
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Pattern of Working
Working at a display screen for long, unbroken
periods can be tiring. Avoid fatigue by
organising your work so that you spend at least 5
minutes every hour on non-screen based
activities. Perhaps you could do a little filing
or make some phone calls?
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Pattern of Working
Occasionally stop and stretch at your desk. Move
your arms and legs, stretch the muscles in your
back, shoulders, arms and legs. Youll be less
tired and more alert if you keep active and fit.
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Pattern of Working
When you take a break, its a good idea to get
some exercise. If possible, perhaps you could go
for a short walk and get some fresh air.
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Pattern of Working

• Apply this checklist to your own workstation
  now..
• Do you spend at least 5 minutes every hour on
  non-screen based activities?
• Do you take regular short breaks away from the
  screen?
• Do you shift position regularly and vary your
  movements?
• Do you get some exercise during breaks?

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Portable Computers/Laptops
If you use a portable computer or laptop, this
section will help you learn how to apply safe
working practices when working with portable
personal computers.
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Portable Computers/Laptops
Keep the screen clean so you can read it
easily. Position the screen to avoid glare and
reflections. Choose a safe location to use your
computer. Never use a portable computer whilst
driving a car!
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Portable Computers/Laptops
Organise your work so that you use your portable
in short bursts of less then 1 hour, rather than
for prolonged periods. Take a break of at least 5
minutes for every hour of continuous work. During
these breaks, use the time to make calls, or
other non-computer based activities.
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Portable Computers/Laptops
If possible, use your laptop at a table with an
adjustable chair. If this is not possible, and
you have to use your laptop in your stationary
car (or other less ideal location), limit use to
20 minutes with a 5 minute break.
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Portable Computers/Laptops

• Apply this checklist to your own workstation
  now..
• Is the screen clean, easy to read and
  positioned to reduce glare and reflections?
• Are you comfortable?
• Do you work only in safe locations?
• Do you plan your work so you use the portable
  for short periods between breaks?
• When using the portable at a desk, do you spend
  at least 5 minues every hour on non-screen based
  activities?
• In less than ideal situations, do you limit
  work periods to 20 minutes with 5 minutes break?

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You have now completed the Workstation Safety
Training session. You should now complete the
Workstation Safety Test when completed please
forward to the Administration Department.