- Mutual Responsibility
- Workstation set-up
- Take breaks
Mutual responsibility
Your employer has a responsibility to ensure that your body is not put under undue physical stress at work. These rules apply to those working from home as well as at the office and to temporary staff. Employers are liable to prosecution if certain standards are not met.
Employees also have the responsibility to take care of their own backs. They should receive proper training in back care from their employer. Those working at a desk are entitled to a minimum standard of office chair and a work station assessment. Anyone who does any sort of manual task should receive the appropriate training.
Workstation Set-up
Back alignment: Remain upright keeping the head vertically above the shoulders and the hips. Good low back support is very important to maintain the upright posture and natural S curve of the back. This support should be placed in the small of your back just above your hips so adjust your chair accordingly. If the chair does not have good support you can buy a purpose made product to fit onto the chair or use a pillow or rolled up towel instead.
Chair depth: Your backside should reach the backrest with the back upright. If not, either change the chair or use a cushion or cushions to fill the space between the back and the backrest finishing with a small cushion to place in the small of the back.
Chair height: With shoulders relaxed, your arms hanging vertically by your side and your elbows bent at 90 degrees your hands should rest on the keyboard with the backs of the wrists in line with your forearm. You may use a wrist support placed under the wrist on the desk to maintain the alignment of your wrists. Arms rest are useful to support the arms only if they can be adjusted to the correct height. Your feet should reach the floor with your hips being slightly above your knees. If your feet do not reach the floor then use a foot rest.
Chair position: Move close to the desk so that you can reach the keyboard with your arms hanging by your side with the elbows vertically below the shoulders. If the armrests on your chair prevent you moving close enough either remove them or change the chair.
Keyboard Position: The keyboard should be directly in front of you with no objects between you and it other than a wrist support (if required). If you are tall and the keyboard is below your wrists with your elbows at 90 degrees you should change the desk height (if it is adjustable) or raise the keyboard up on blocks/books.
Monitor Position: The monitor should be directly in front of you at arm’s length with the top of the screen at eye level. Don’t put the monitor in the corner of your desk.
Mouse use: Position the mouse as close as possible. Keep your elbow vertically under your shoulder, and close to your side or on the armrest. A narrow keyboard can help you keep your arm close to your side. If your mouse tends moves away from you secure it in position. If it doesn’t stray away from you try using the mouse on both right and left hand side to reduce the strain on your dominant hand.
Frequently used items: Keep frequently used items within easy reach to avoid overstretching.
Typing: Don’t hammer the keys, use a light touch. Learn to touch type if possible as you will not have to constantly look down at the keyboard. If you touch-type use a copy holder to reduce the strain on the neck.
Telephone use: If you use a telephone frequently whilst using the computer use a telephone headset. Cradling a phone between your ear and shoulder places a lot of stress on the neck.
Eye care: Eliminate glare and reflections on your monitor. Close blinds and or change the position of the workstation so that the monitor is at right-angles to the window. If possible switch off overhead lights and use a desk lamp for reading. Reflections from overhead lights can be reduced by raising your monitor then tilting it down to make the screen vertical.
Take Breaks and keep moving
Try to either take a break or change your position every 20 minutes or as often as possible. Consciously break up the time at the computer by performing other tasks e.g photocopying, filing or talking to a colleague. If your job does not permit you to take breaks at will then you are entitled to regular scheduled breaks. Be as active as you can throughout the day. Walk up the stairs instead of taking the lift. Get out of the office at lunch time and go for a walk or participate in a physical activity e.g. running, the gym or yoga.
Manual tasks
For advice on lifting see lifting advice. If your job involved manual handling and physical activity your employer should give you the appropriate training. Avoid unnecessary bending by putting frequently used items within easy reach and less used items out of the way. If you need to reach down either squat down or ease down onto one knee.
Tags: Back Care
