{"id":2395,"date":"2007-04-16T00:00:00","date_gmt":"2007-04-16T00:00:00","guid":{"rendered":"http:\/\/localhost\/wordpress\/2007\/04\/16\/work-station-ergonomics\/"},"modified":"2007-04-16T00:00:00","modified_gmt":"2007-04-16T00:00:00","slug":"work-station-ergonomics","status":"publish","type":"post","link":"https:\/\/www.rakansarawak.com\/v3\/2007\/04\/16\/work-station-ergonomics\/","title":{"rendered":"Work Station Ergonomics"},"content":{"rendered":"

Incorrect working
\nposture can cause musculoskeletal disorders affecting the neck, back,
\nshoulders, arms and fingers. If you feel any discomfort talk to your health and
\nsafety representative or GP.<\/o:p><\/b><\/span><\/font><\/p>\n

\n<\/div>\n

Are you sitting comfortably?<\/o:p><\/span><\/b><\/font><\/p>\n

\n<\/div>\n

In order to
\nprevent back injury, you should be sitting up straight while at your desk. If
\nyour chair isn't providing enough back support, try using a rolled up towel or
\ncushion until you find a position that's comfortable for you – then adjust the
\nchair accordingly. A properly adjusted chair will reduce the strain that you
\nput on your back. You should be able to alter the height, back position and
\ntilt of your chair. Try and ensure that your knees are level with your hips.<\/o:p><\/span><\/font><\/p>\n

\n<\/div>\n

Now that you've
\ngot your chair correctly positioned, take a look at your feet. Are they flat on
\nthe floor? If not, you may want to consider getting a footrest. This will
\nrelieve any pressure on your joints and muscles. It's important that you avoid
\ncrossing your legs or sitting with one (or both) legs twisted beneath you.<\/o:p><\/span><\/font><\/p>\n

\n<\/div>\n

Check the position of your monitor<\/o:p><\/span><\/b><\/a><\/span><\/font><\/p>\n

\n<\/div>\n

Now that you're
\nsitting comfortably you need to take a look at the positioning of your pc.
\nGuidelines suggest that the monitor should be positioned approximately 12-30
\ninches away from your eyes.<\/o:p><\/span><\/font><\/p>\n

\n<\/div>\n

A good guide to
\npositioning is to place the monitor about an arm's length away. The top of the
\nscreen should be roughly at eye level. <\/o:p><\/span><\/font><\/p>\n

\n<\/div>\n

Screen reflection and glare<\/o:p><\/span><\/b><\/a><\/span><\/font><\/p>\n

\n<\/div>\n

Ideally your pc
\nscreen should be as glare-free as possible. This may mean positioning the
\nmonitor so that overhead lighting and sunlight are not reflecting on your
\nscreen. Try positioning the monitor so that it is at right-angles to the
\nwindow.<\/o:p><\/span><\/font><\/p>\n

\n<\/div>\n

Are key objects are within reach?<\/o:p><\/span><\/b><\/font><\/p>\n

\n<\/div>\n

Position
\nfrequently used objects – such as your telephone or stapler – within reachable
\ndistance from your body. It's important to avoid repeatedly stretching or
\ntwisting to reach things. Positioning items within easy reach will help to
\navoid overusing your arm, shoulder and back muscles.<\/o:p><\/span><\/font><\/p>\n

\n<\/div>\n

Sitting at the keyboard<\/o:p><\/span><\/b><\/a><\/span><\/font><\/p>\n

\n<\/div>\n

Keep your wrists
\nin a straight position when using a keyboard – they shouldn't be bent up, down
\nor to either side. Your elbows should be positioned vertically under your
\nshoulders. Using a wrist rest may help you to avoid awkward bending in your
\nwrists.<\/o:p><\/span><\/font><\/p>\n

\n<\/div>\n

Position and use
\nthe mouse as close to you as you can. Aim to have your elbow vertically under
\nyour shoulder and right by your side. A mouse mat with a wrist pad will help to
\nkeep your wrist straight and avoid awkward bending. Try learning some keyboard
\nshort cuts to cut down on the amount of time you spend using a mouse.<\/o:p><\/span><\/font><\/p>\n

\n<\/div>\n

Take a break<\/o:p><\/span><\/b><\/a><\/span><\/font><\/p>\n

\n<\/div>\n

Try to alter your
\nworking day so that you don't spend all your time at your pc. If your job is
\nmainly pc based ensure that you take regular breaks. For every hour at your
\nkeyboard, take at least five to ten minutes rest. Rest your eyes – look away
\nfrom the screen and focus on something in the distance for a few seconds.<\/o:p><\/span><\/font><\/p>\n

\n<\/div>\n

Try doing some
\ngentle exercises to help relax the muscles and clear your mind. <\/o:p><\/span><\/font><\/p>\n

\n<\/div>\n

Source : Claire
\nTheoff<\/b> , www.bbc.co.uk\/health<\/span><\/a> <\/span>This
\narticle was last medically reviewed by Dr Rob Hicks in September 2005. First
\npublished in April 2003.<\/o:p><\/i><\/span><\/font><\/p>\n

\n
\n

All
\ncontent provided is for general information only, and should not be treated as
\na substitute for the medical advice of your own doctor or any other health care
\nprofessional. The publisher is not responsible or liable for any diagnosis made
\nby a user based on the content of this article. The publisher is not liable for
\nthe contents of any external internet sites listed, nor does it endorse any
\ncommercial product or service mentioned or advised on any of the sites. Always
\nconsult your own GP if you're in any way concerned about your <\/span>health.<\/span><\/font><\/i><\/div>\n<\/p><\/div>\n

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