TUC LGBT+ conference28/08/2019
Napo health and safety training28/08/2019
Prolonged use of computer workstations and display screen equipment
(DSE) can lead to neck, shoulder, back or arm pain, along with stress,
fatigue and temporary eyestrain.
These disorders can be avoided if DSE assessments are carried out, equipment
is set up correctly and good practice is applied.
10 top tips for a more comfortable
- Move the chair close to the
upright, supported by the chair’s back support.
the seat 5-10° downwards.
- Sit with
feet flat on the floor, or supported by a footstool.
directly in front of the computer screen and keyboard to avoid neck twisting.
screens at eye level (laptops should be raised and use a separate
keyboard) and look into the far distance every few minutes to
vary focal length and avoid eyestrain.
- Check the
direction of the light source to avoid glare or reflections on the screen.
Place the screen at right angles to the window when possible.
shoulders, periodically check they do not become tense, rise up or hunch.
- Let upper
arms hang down naturally from shoulders – there should be a right angle at
your elbow when typing.
- Never use keyboard or mouse wrist rests
for permanently resting your wrists on while you are working.
Don’t just sit there
Remember to take regular breaks away from your PC. Get up and wander
round the office or take a stroll outside from time to time.
Here are some simple exercises you can do throughout the day.
- Put your hands together with your fingers interlaced
and extend your arms, palms facing out and stretch your arms forward. Reverse
the lock of the fingers. Do both locks for 10-20 seconds.
forward on your chair. Put both hands to your lower back for support. Then lean
back (10-15 seconds)
- Cross one leg over the other and take the
opposite arm to your knee i.e. Left hand to right knee. Twist towards the open
side i.e. to your right. Reverse. Do both sides for 10 seconds each.
- Put your palms together, fingers pointing up
(like you are praying), and push your hands down until your wrists are
horizontal in front of you (10 seconds)
- Put your palms together, fingers pointing DOWN,
and pull your hands up until your wrists are horizontal in front of you (10
- Put your arms behind your back. Grab one wrist
with the opposite hand and pull your arm down while tilting your head from side
to side. Reverse. (10 seconds each arm)
your arms above your head and hold opposite elbows then lean from side to side.
Reverse the ‘lock’ and repeat (10 seconds each side)
above your head, fingers interlaced and palms upwards, reaching up as high as
you can. Reverse the lock of your fingers and repeat (10 seconds each stretch)
by your sides and roll your shoulders up and back for 3-5 seconds, 3 times
- Arms by your side and shake your hands out for