Safety and Health Measures in using ICT tools
Many people spend a large part of their day in front of a computer screen whether it’s a desktop computer, a laptop, tablet or even a smartphone. These days, in fact, it’s uncommon to find a working environment where computer screens aren’t used.
Most of the time, display screen equipment like your computer is completely harmless. However, if you spend long periods in front of it or several hours each day, it can cause significant health risks. Have you ever observe yourself getting headaches, back pain, or sore wrists whilst working at your desk?
Computer Related Health Problems
Aches and pains can be caused by:
- Repetitive work.
- Uncomfortable working postures.
- Incorrect screen settings.
- Carrying out tasks for long periods without suitable rest breaks.
Take a look at the following tips to help improve your posture when working at your computer. Each section outlines the best way to sit and gives a few examples of ways to stretch, relax and improve your overall wellbeing.
Upper and Lower Back Pain
When sat in your desk chair, your spine should be in an upright position. Avoid slouching down into your chair or leaning forward onto the desk, as this can cause strains, aches and pains. Your lower back (lumbar) should be supported by the chair or a cushion so that sitting upright doesn’t feel uncomfortable or unnatural.
To help keep your back free of strain:
- Stand up and walk around every hour or so, so that you’re not sat in the same position all day.
- Slowly lean your torso over to one side of the chair and then the other to stretch your sides and spine.
- Stand up and put your hands together, elbows out, then slowly twist to the left and then to the right.
Also, keep your neck straight as much as possible. Your eyes should be level with the top of your monitor. Adjust the tilt and height of your screen or your chair if you need to and, if you have a laptop, you should use a stand to raise it up. If you ever have to angle your head upwards or downwards to see the screen, then tension can build up in your neck and cause headaches and fatigue.
Reduce tension by regularly moving your neck and shoulders:
- Sit up straight and slowly tilt your head down to one shoulder and then to the other to stretch your neck.
- Move your shoulders around in small circles, first in one direction and then the other.
- Slowly bring your chin down to your chest, hold for 3 seconds, and then release.
Repetitive Strain Injury (RSI)
There should be enough room in front of your keyboard to support both your forearms and your wrists on the desk. Push your computer screen and your keyboard back a bit if necessary. This desk support helps prevent your arms from becoming tired or achy. When typing, keep your wrists straight. If you have to bend your wrists upwards to reach the keyboard then use a wrist support, otherwise you are at risk from a repetitive strain injury.
To keep your arms and wrists ache-free:
- Reach your arms out in front of you and draw big circles with your wrists, first in one direction and then the other.
- Stretch your arms out to the side as far as you can and then above your head as high as you can to stretch your arms, wrists and back.
- Interlock your fingers and then push them out in front of you, with palms facing out.
Strain in Legs and Feet
Your desk chair should be positioned so that you can sit comfortably with your feet flat on the floor and your lower legs vertical. Use a footrest underneath your desk if you need more support, or if the chair is putting pressure on your thighs. Make sure that there’s enough space to change position and stretch your legs out every now and then, too.
To prevent stiff legs, ankles and feet:
- Rotate your ankles round in circles under the desk, first one way and then the other.
- Stand up and march on the spot for 30 seconds to improve the blood flow in your legs.
- Stand on your tiptoes and stretch upwards, as tall as you can, to release some of the tension in your ankles, legs, back, arms and neck.
Eye Strain and Headaches
Prolonged use of a screen can cause visual fatigue and eye strain, so it’s important to look after your eye health.
If your job involves working with a display screen for the majority of your day, whether it’s a desktop computer or a tablet, then your employer is required to provide you with eye tests so you can make sure you’re able to see the screen clearly and work comfortably.
If an eye test shows that you need glasses specifically for computer work, then your employer is required to pay for the basic frames and lenses under the Health and Safety (Display Screen Equipment) Regulations 1992.
To reduce the risks of visual problems:
- Reposition the screen to avoid glare from lights or windows.
- Keep the screen clean and use a desk lamp to make it easier to see.
- Ensure the screen colours are easy to look at, and that the characters are sharp and legible.
- Look away from the screen into the distance for a few moments to relax your eyes. Use the 20-20-20 rule for this: focus on something 20 metres away for 20 seconds every 20 minutes.
Why Do I Need A Workstation Assessment?
If you employ DSE (Display Screen Equipment) users, there are several very good reasons for having a workstation or a display screen equipment assessment carried out.
Firstly there are huge gains in investing time and effort in your workforce’s wellbeing. Employers who invest in staff comfort and health enjoy numerous proven benefits such as increased productivity, reduced absenteeism and better staff retention.
Workstation assessment law
The Health and Safety (Display Screen Equipment) Regulations 1992 define an employer’s responsibility to provide a workstation assessment for anyone working regularly at a workstation.
As modes of work change along with new technology, the revised regulations now incorporate the use of laptops, mobile phones, tablets and notebooks along with new working practices if habitually used as part of regular work.
Compliance with these regulations can significantly reduce the occurrence of work-related injuries and thus reduce staff absence, improve staff morale, increase productivity and minimize the risk of legal action.
As modes of work change along with new technology, the revised regulations now incorporate the use of laptops, mobile phones, tablets and notebooks along with new working practices if habitually used as part of regular work.
Compliance with these regulations can significantly reduce the occurrence of work-related injuries and thus reduce staff absence, improve staff morale, increase productivity and minimize the risk of legal action.
What is a workstation assessment?
A workstation assessment minimizes risks to DSE users by ensuring workstations are risk assessed and that appropriate measures are taken in order to reduce any risk.
Aside from being a legal requirement, an assessment, carried out by a competent assessor, can help combat work-related injuries such as Repetitive Strain Injury, postural problems and musculoskeletal disorders.
Assessments can be carried out in-house by a suitably knowledgeable appointed staff member or you may prefer to engage the help of outside consultants. Whichever option you choose, assessments must be carried out for all DSE users as defined by the regulations, and a record of the assessments kept.
Do I need a workstation assessment?
If you are classified as a Display Screen Equipment user, your employer has a legal obligation to provide you with an assessment.
The Health and Safety (Display Screen Equipment) Regulations 1992 define a DSE user as someone who regularly uses a workstation for more than an hour at a time. Users include not only people working at a workstation in the office but also mobile workers, remote workers, homeworkers and users who hot-desk.
A DSE assessment will look at the following:
- The user – including any existing conditions or discomfort the user has
- The suitability of the equipment being used
- The task
- The environment in which the user is working
Advice should be given on good posture and on eye tests. You should also be advised on a daily routine which includes time for breaks or changes of activity.
Sometimes, additional equipment is recommended as well such a footrest of a monitor riser. The assessor should explain why these recommendations are being made.
How often should I have a Display Screen Equipment assessment?
An assessment must be carried out if a new workstation is set up or new equipment is introduced. An assessment should also be repeated if the user starts to develop pain or discomfort at work. Many organizations manage this in-house, others prefer to use an outside agency and many use an online system. If you appoint a staff member to carry out assessments, then the appointed person should attend a DSE assessor training course. Some organizations prefer to employ an outside agency to come in and carry out any number of assessments. Another solution is to use an online system which guides DSE users to assess and correct their own workstation setup.
Comments
Post a Comment