Transcript
SAFETY GUIDANCE SAFE AND COMFORTABLE COMPUTER USE – STAFF GUIDE 1. INTRODUCTION This guide is for people who need to use a computer safely and comfortably. Your manager or other appropriate person will go through the guide with you and these notes will act as a reminder should you need it in the future. Once you have gone through this guide you will be asked to complete a self-assessment checklist which can be found on the Health and Safety website in the VDU Guidance section. Working at your computer can expose you to risks which are often caused by the way it is set up and used, and this guide will help you to set up your workstation correctly. The University has a legal obligation to provide you with a safe workstation but you also have a responsibility to work safely. The three problems that can be caused by using Display Screen Equipment (DSE) are: Musculoskeletal – this is usually aches and pains in the neck, shoulders, arms or back. Examples are RSI (repetitive strain injury) and CTS (carpel tunnel syndrome). Visual fatigue – tired or sore eyes and headaches. Stress – caused by problematic software that is just difficult to use. You are more likely to experience any of these problems as you use your PC more often, for longer periods of time and more intensively. By setting up and using your workstation correctly you will minimise the risk. 2. SETTING UP THE CHAIR Adjust the seat height so that your elbows are roughly the same height as the keyboard. Once your chair is at the correct height make sure you can rest your feet flat on the floor.
Staff Guide G003 (Feb 2011; Revised Oct 2012)
Adjust the height of the backrest so that it supports the curve in your lower back. Adjust the angle of the backrest in relation to the seat to a comfortable position. If your seat pan tilts, adjust it to suit the posture chosen If you have armrests they should be adjusted to a height just below elbow level. Chairs with castors should not be used on hard floors.
3. SITTING COMFORTABLY Sit as close to the desk as possible when using your computer.
Always sit back in the chair and use the backrest to support your back.
Vary your sitting position periodically and occasionally lean back and relax.
4. SET UP THE SCREEN, KEYBOARD AND MOUSE Adjust the screen to a height suitable for the type of typist you are. If you are a touch typist this will be at or just below eye level, if you are a non-touch typist it will normally be slightly lower. If you share a screen with other users, then the screen itself must be adjustable in height. Staff Guide G003 (Feb 2011; Revised Oct 2012)
Ensure the screen and keyboard are located directly in front of the seated position so you are sitting square on to them.
Adjust the viewing distance from your eyes to the screen so it is comfortable to read. Provide a minimum space in front of your keyboard where you can rest your palms whilst not typing.
Place your mouse as close to the side of the keyboard as possible.
Use a mouse mat. Adjust the brightness and contrast of the screen to suit you.
Staff Guide G003 (Feb 2011; Revised Oct 2012)
5. USING THE KEYBOARD COMFORTABLY Use a soft touch while typing. Keep your wrists straight, don’t bend them upwards, downwards or sideways while typing.
Rest your arms while not typing but don’t rest the soft inner part of your wrist where you would take your pulse on the wrist rest or table edge. Vary the fingers you use if you are not a touch typist.
6. USING THE MOUSE COMFORTABLY Use a light touch when holding and depressing the mouse button(s). Do not bend your hands up or sideways at the wrists while using the mouse. Do not stretch to use the mouse - use the mouse as close to you as possible. Vary the finger with which you depress the mouse button. Vary the way you grasp the mouse. Ensure there is enough space to use the mouse comfortably. 7. VIEWING THE SCREEN COMFORTABLY Ideally use blinds or curtains to control reflected glare or contrast glare. Clean your screen periodically. Move your eyes rather than your head when reading information on the screen. If you use your DSE intensively on a regular basis and for long periods of time you may be entitled to an eye and sight test. Your line manager will advise you of the arrangements for this. Staff Guide G003 (Feb 2011; Revised Oct 2012)
8. DESK There should be no obstacles under your desk at your DSE position, such as storage boxes and waste paper bins. The layout of items should be prioritised on the desk, with those things used most often closest to you. If you are using a document holder adjust it so that it is the same height, slope and viewing distance as the screen and locate it as close to the side of the screen as possible. If you are a touch typist and refer to the contents of a document holder more often than the screen, consider locating the screen to one side and having the document holder directly in front of you. Where possible, your desk should be placed in such a way that you can sit sideways to a window and any other sources of bright light in the room. Keep cables under your desk tidy and ensure they do not cause a trip hazard.
9. WORK ENVIRONMENT Ensure the lighting levels in your room are sufficient to read the screen and any documents you may refer to. Where possible adjust as necessary the internal climate by opening or closing windows, or using a fan.
10. WORK ORGANISATION Try to maintain a consistent pace and level of DSE tasks within your day-to-day work. Perform tasks away from the DSE so far as possible. Spread out non-DSE tasks throughout the working day. Take a mix of micro-breaks (e.g. a phone call, photo-copying), mini-breaks (e.g. a coffee break) and macro-breaks (e.g. a meeting or lunch break) Take your lunch break away from your desk Take breaks before you get tired or experience discomfort.
Staff Guide G003 (Feb 2011; Revised Oct 2012)
11. SOFTWARE Use easy-to-read fonts such as Arial. Limit the number of colours you use on the screen. Avoid large areas of white if your screen appears to flicker. Use pastel background colours if reflections are a problem on your screen. The appearance of your screen can be changed. If you are a thin client user, right click on the desktop and go to Properties. If you are a thick client user go to Start, Settings, Control Panel, Display under the Appearance tab. Use the zoom facility within the View menu to increase the size of the document on the screen. Reduce clutter on your screen by removing unused toolbars. Speed up the movement of the mouse pointer across the screen if you need to move the mouse long distances, or if you have a large screen - or slow the speed of the mouse pointer if it is difficult to keep track of, or position. The set-up of the mouse can be changed. If you are a thin client user through Start, Programmes, Accessories, Accessibility, Mouse. If you are a thick client user through Start, Settings, Control Panel, Mouse. Reduce your dependency on mouse inputs by using keyboard equivalents and shortcuts, See Appendix 1
12. PROBLEMS If you begin to experience any discomfort or other problems that you think are related to the use of your DSE inform your line manager straight away. It is very important that you do this immediately so that remedial action can be taken before you experience any further discomfort or cause long-term damage. Your line manager may need assistance to help you and may call upon the Health and Safety Unit or Occupational Heath for further advice. You should expect that after your workstation has been examined and the problem discussed with you, practical suggestions are put in place to resolve the situation.
Staff Guide G003 (Feb 2011; Revised Oct 2012)
Appendix 1
Keyboard Shortcuts To WINDOWS Start menu Menu bar Open Explorer Move to next open application Move to a chosen application Close application Close document Screen up Screen down Open New Print Print Preview Save Save as MENUS Access named menu Get out of menu Move within menu Select highlighted option Select option once in menu INTERNET EXPLORER Address bar Home page Next page Previous page
Press CTRL+ESC ALT +E ALT+ESC ALT+TAB ALT+F4 CTRL+F4 Page Up Page Down CTRL+O CTRL+N CTRL+P CTRL+F2 CTRL+S F12
ALT+underlined letter ESC and ENTER Underlined letter
ALT+D ALT+HOME ALT+ ALT+
To WORD Copy Cut Paste Spell checker Thesaurus Undo Redo Bold Italic Underline Change font
Press CTRL+C CTRL+X CTRL+V F7 SHIFT+F7 CTRL+Z CTRL+Y CTRL+B CTRL+I CTRL+U CTRL+D
OUTLOOK Open inbox Open message Close message Reply to sender Reply to all Forward New message
CTRL+SHIFT+I ENTER ALT+F4 CTRL+R CTRL+SHIFT+R CTRL+F CTRL+N
EXCEL Select row Select column Format cells Insert row/column Autosum Macro
SHIFT+SPACE CTRL+SPACE CTRL+1 CTRL+SHIFT++ ALT+= ALT+F8
Staff Guide G003 (Feb 2011; Revised Oct 2012)
