Littlecote Park Farmhouse,
Hungerford, RG17 0SS
Advice about computers
One million people suffer with muscular skeletal problems; pain in back, neck arms etc. 2000-2500 RSI claims per year.
High Risk Users:
Over 1 hour per day at computer
Use the computer daily
High speed data imput
High level of accuracy
Inability to touch type
Work space 6m
Room for feet. Feet should be flat on ground. Heels touching the floor
Desk height should be at elbow height
Screen should be 10 cms below eye level with screen tipped back slightly
Primary work zone, 300mm elbow at 90 degrees
Secondary, 500mm and elbow straight
Arm rests adjustable
Look at your chair
Start high. Get the right position away from desk.
Adjust the seat. Sit upright. Adjust the back. Get up walk about and sit down again.
Arm rests need to adjust and allow them to get near desk.
Standard desk is 720mm.
Take breaks, even for a few seconds.
Move about. Stand up and stretch. Perform simple exercises.
Think of your postural position
Aim to have your neck in a neutral position.
Sit well back on the chair so your lower back is supported.
Make sure it is correctly positioned and that your shoulder is level with your ears when using the mouse.
Hold it gently.
Move from the elbow not the wrist.
Keep it clean.
Adjust it correctly.
Make sure the characters are readable and adjust text size and brightness as necessary.
Make sure you have limited glare from other light sources.
To decrease risks
Learn to touch type
Use footrest if needed
Use document holder if required
Do not use for too long each session
Move around between sessions
Laptops- The Problems
The Screen is generally smaller
The keys are too close
The keyboard does not tilt
The keyboard and screen are joined together, so they tend to encourage poor posture
Reduce risks by raising the screen on blocks with separate mouse and keyboard
Roll shoulders back
Move your Eyes, side to side up and down.
Stand up put your hands behind your head and lean back
Take a break from the screen every hour for 5-10 mins
Back to physiotherapy.
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