Working with computer monitors

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  • Working with computer

    monitors

    Working with computer monitors could cause various health complaints such as headaches, neck pains, with similar symptoms in the wrists, arms, back and eyes. This folder explains the origins of health complaints and how one can recognise and perhaps prevent such symptoms. Additionally, you will find information on what to do if you experience such problems.

    What causes have health complaints? Much research has gone into finding the

    nature and cause of such disorders. At

    present, we know that health complaints can

    develop by repeating the same motions too

    frequently while working. These motions are

    common in certain professions, for example,

    in painters, packers, plasterers, musicians,

    hairdressers and people who work with

    monitors. The chances of developing health

    complaints are greater with heavy workloads,

    poor posture and incorrect work procedures.

    A combination of work and hobbies, such as

    painting your house or surfing the Internet,

    could cause health complaints. Whether one

    actually develops complaints will depend on

  • ones physical fitness and work procedures.

    Some people suffer such disorders; others do

    not. At first, the pain goes away, only to return

    at a later stage when it continues during the

    evening and, ultimately, beyond the weekend.

    Recuperation is often time consuming and the

    symptoms reappear quickly.

    The following sections describe what you can

    do to prevent or limit health complaints.

    Health complaints and Working with

    Computer Monitors

    In tackling health complaints for people who

    work with monitors, the following aspects are

    important:

    Work tasks Working times Workload Workstations Work procedures

    Work tasks and times

    To reduce possible symptoms, it is important

    to alternate regularly between working with

    monitors and other tasks. Examples of other

    activities include answering the telephone,

    delivering the post, holding progress

    discussions or making photocopies, reading

    and writing. For those who cannot alternate

    tasks, it is important to take a ten-minute

    break once an hour. Taking half-hour breaks

    would be even better! If it were possible to

    alternate between working at a monitor and

    doing other jobs, then a short break every two

    hours would be desirable. Tasks involving the

    use of computer monitors should not exceed

    five or six hours a day.

    Workload

    Various factors can cause one to feel the pressures of work. The pressure of work occur, for example, when the work is tied to

    deadlines or when the task at hand requires more from you than you can handle. Other causes are work relationships with colleagues and managers and frequent interruptions during work. If you suffer from these, discuss the problem areas with your manager and try

    to resolve them together Occasionally experiencing work pressure is not a problem. This works to dispel the

    days boredom. In such situations, try to do your work in a relaxed manner. If this does not work, a training course in learning to cope with the pressures of work could help.

    Workstations

    Arrange your workstation so that you can assume a relaxing working posture. Points of interest are the desksize, the chair, the position and settings of the monitor, along with the keyboard, mouse, incoming daylight and the location of lighting fixtures. It is also important to organise the material on ones desk, so there are no unnecessary items and so you do not have to search endlessly for the items you need. Below is a discussion of things to bear in mind when buying or using various work materials. This folder includes a checklist for an individual assessment of how to set up your workstation.

    1.1.1 The Desk

  • Your desk should be spacious enough to accommodate a monitor with a keyboard and a mouse. In addition, should provide sufficient space for other materials. When working with computer monitors, the lower arms should have ample room to rest on the desktop.

    In order to work directly in front of the

    monitor, it is important that there are no

    obstacles under the desk that restrict leg

    movement or keep you from stretching your

    legs. You should be able to sit with your chair

    close to the desk, so you dont have to sit on

    the edge of your seat. This requires a desk

    whose right side is at least 60 centimetres and

    a desk chair with short armrests. There are

    additional requirements for the layout of CAD

    workstations. Although these are not

    discussed here, you can obtain information on

    these requirements from the AMD.

    The Desk Chair

    A good desk chair will have vertically

    adjustable seats and armrests. The seat depth

    should be capable of being adjusted by the

    seat itself. Some chairs also have horizontally

    adjustable armrests. Adjust the chair to

    provide adequate support for your thighs, the

    small of the back and your arms. Make sure

    that the back support does not interfere with

    your shoulders. The adjustment you choose

    should depend entirely on your height and

    posture. Slender people should always choose

    chairs with horizontally adjustable armrests.

    This means that the distance between the

    armrests can be reduced. A more active sitting

    posture is possible using chairs with synchro-

    mechanisms (wobble position). However, not

    everyone finds this comfortable. Desk chairs

    should meet the minimum standards of the

    Dutch standard (NPR 1813, 2004). Among

    other things, this standard prescribes the

    adjustment reach of the seat, chair back and

    armrests, along with the required

    measurements.

    1.1.2 The Monitor Nowadays desktop monitors are increasingly larger. Besides larger screens, such monitors have greater depths. The required reading distance is also greater. The recommended viewing distance for a 15-inch monitor is between 55 and 75 centimetres; for a 19-inch screen, between 70 and 95 centimetres. In general, one can say that the larger the monitor, the deeper the desk should be. In such cases, a standard desk of 80 centimetres will not be wide enough. When desks are wider or deeper, they could interfere with the walking space around your desk. Before buying a new monitor, find out whether you really need such a monitor for the work that you do.

    Place the monitor directly in front of you, with

    the top edge of the screen at eye level.

    Smaller monitors will have to be elevated.

    Larger monitors can usually be placed on a

    desk without raising the height.

    The ideal contrast is one in which no daylight

    or light from other sources reflects on the

    screen. Looking directly into the light will

    make reading from the screen more difficult.

    The Keyboard and Mouse In general, standard, rectangular qwerty keyboard is satisfactory. Avoid hitting the keys with too much force. This could cause problems.

    The mouse should fit comfortably in the hand.

    This is usually the case if the mouse is not too

    thick or when it is symmetrical in shape with

    no sharp edges. The speed of the mouse

    should be aligned to personal use and the

    cord should be sufficiently long. Regularly

    clean the mouse mechanism to avoid

    unnecessary hand or arm movements. It is

    difficult to say whether a so-called ergonomic

    mouse, a trackball, or pen would be more

    suitable for you personally. If necessary,

  • consult your company doctor or your ARBO

    consultant.

    Notebook/laptop If you work longer than two hours a day with a notebook / laptop, additional accessories such as a laptop support and a separate keyboard and mouse are required.

    Other Risk Factors Avoid working in cold air currents. Do not position your desk too close to a window or other supply air defuser. If noise is a problem at your place of work, try to find out what causes it. Consult your colleagues and supervisors on ways to solve the problem.

    Work Procedures Here are several brief tips for developing good work habits. First, adjust your chair to suit your height.

    Do not worry about the height of your desk. The thighs should be horizontal and your feet on the floor directly in front of you.

    Adjust the seat depth of the chair and the height of the chair back and armrests. Make sure that the backs of the knees remain free with good support in the small of your back. The armrests should not push the arms up.

    Then adjust the desk chair for the correct working height. The armrests will be at the same level as the desktop. If your feet do not rest flatly on the floor, use a footrest. Do not use the frame of the chair as a foot support!

    Your lower arms should rest on the armrests or on the desktop. Make sure that this does not push your shoulders up.

    Keep your hands and wrists in a neutral position, if possible. Do not turn your hands too much in one direction or the other and do not lift your hands when using the mouse or typing.

    Do not use excessive pressure when hitting the keys!

    Sit straight and make sure that the monitor is not too low or too high. The top edge of the screen should be at eye level.

    Consider using a document holder beside or under the screen. This will do away with the need to bend the neck for long periods.

    Do not clamp the telephone between your head and shoulder. You sh