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 rare to find a working environment where computer screens aren’t used.
Think about your average day: how many hours of it do you spend working at your computer? How often is computer work broken up with other tasks? Do you take the time for a lunch break away from your desk?
Most of the time, display screen equipment – like your computer – is completely harmless. However, if you spend prolonged periods in front of it (such as several hours each day), it can pose significant health risks. Have you ever noticed yourself getting headaches, back pain, or sore wrists whilst working at your desk?
If you’d like to learn more about display screen equipment health and safety, take a look at our online DSE Training. The course covers everything you need to know about legal responsibilities, correct workstation set-up and risk assessment.
Aches and pains can be caused by:
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.
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:
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:
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:
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:
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:
We have some great free resources available to download. Visit our DSE Workstation Assessment Checklist to help you assess your computer workstation and eliminate any risks. You can also download our Desk Ergonomics Infographic which can be printed out and stuck somewhere in the workplace to give people a quick reminder.
