Workplace Safety Information Guide Working with computers

Reviewed: September 2015, Version 2

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Background

Office workers can often experience muscular pain and fatigue in their back, neck, shoulders, arms, wrists and legs as a result of adopting awkward and/or sustained postures when working with computers.

Awkward postures refer to the position of the body while performing a task which deviates significantly from the neutral position. In the standing position this refers to maintaining a balanced upright posture as seen in figure 1. In the sitting position it refers to sitting upright with the shoulders relaxed, arms close to the body and thighs parallel to the floor. The natural curves of the back are maintained in both sitting and standing positions.

Adopting an awkward posture (e.g. slouching) increases the effort required by the body to maintain that position. This, especially if maintained for a sustained period, can cause the muscles to become ‘overworked’ with the potential to result in muscular fatigue and pain.

Awkward postures also increase the total exertion required to complete a task such as using a keyboard as the body must apply force to the joints and muscles to deviate body parts from the neutral position. The further the deviation the more force that is applied.

Figure 1: Correct and incorrect postures while standing or sitting.

Figure 2: Muscular strain and tension caused by adopting an incorrect posture while sitting.

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When adopting an awkward posture for a sustained period, the individual may begin to experience ‘soreness’ and pain in their neck, shoulders, arms, wrists, legs and back. The back, neck, shoulders and arms are the most frequently affected areas. If these issues are experienced over a prolonged period of time there is the potential for the development of a musculoskeletal disorder.

The impact of computer work on physical health and wellbeing can be reduced by ensuring the right set up of the workstation, modifying work practices and incorporating regular stretching into daily activities.

Office Workstation Set Up

The key components of an office workstation includes the desk, chair and the equipment used to perform office tasks (e.g. a computer). Having the right workstation set up plays an integral part in ensuring that we maintain a correct posture while working and reducing the strain on our back, neck, shoulders and arms.

Figure 3 depicts the correct posture when working at a computer with a single screen.

Figure 3: Diagram depicting the correct posture which should be adopted when using a computer.

For computer workstations with dual screens ensure that the primary screen (i.e. the screen used the most) and the keyboard and mouse are set up as in figure 3. The second screen should then be positioned to the right of the primary screen as depicted in figure 4.

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To ensure that they are at the correct angle touch the primary screen with your right hand and then slowly swing your arm to the right (while keeping your elbow straight) and touch the second screen. You should be able to view the second screen by turning your head slightly. Note: the screens should be no further than 60 – 70cm (approximately arm’s length) from your eyes.

Figure 4: Diagram depicting the correct position of dual computer screens.

Modifying Work Practices

In addition to maintaining the correct posture, it is also important to provide the body time to rest and recover. This can prevent the commonly used muscles from becoming overworked and fatigued.

This can be done by modifying the way the work is performed for example:

Alternating computer work with other types of tasks such as talking on the phone, photocopying, sorting papers, manual writing.

Taking short and frequent breaks away from the computer.

Making slight adjustments to your posture while working such as looking away from the screen when thinking or switching between using the mouse and keyboard.

Incorporating regular stretching between tasks.

Office Stretches

Regular stretching is a great way to provide rest for frequently used muscles and movement for muscles which have been static. The WorkSafe Officewise - guide to health and safety in the office recommends the following stretches to be performed regularly to reduce the negative effects associated with computer work.

Performing these stretches helps to:

Loosen the muscles and tendons, which relieves muscle fatigue.

Relax muscles which have been working and move those which have been in a fixed position.

Increase blood flow to the muscles which helps you to feel less tired and sluggish.

Relieve headaches caused by tension in the muscles.

Prepare the brain for the task ahead improving the capacity of the muscles to do the task and reduce the chance of injury.

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When performing these stretches remember to:

Do a few of these exercises a few times every day, in any order.

Make sure you relax and perform them gently.

Hold the stretch or repeat as indicated in the diagrams.

Do not over-stretch. Only stretch as far as you can without causing pain.

Stop if you feel discomfort when performing an action.

Do each side to ensure optimal benefit.

Note: The exercises can be performed in any order and some can be performed while sitting or standing.

Neck Stretch

Keeping your chin tucked in, gently lower your ear to your shoulder and hold for 10 seconds on either side.

Repeat several times.

Head Turns

Turn your head slowly to look over left shoulder, then turn your head

the other way. Repeat several times.

Chin tucks

Raise your head to straighten the neck then tuck your chin in and

upwards creating a double chin. Repeat several times.

Back Arching

Stand up. Support your lower back with your hands and gently arch your back and hold for 5 to 10 seconds. Repeat as often as is

needed.

Shoulder Rolls

Circle your shoulders forward several times, then backwards. Repeat 3 - 5

times.

Upper and Lower Back Stretch Interlace your fingers and turn

your palms upwards above head; straighten arms then slowly

lean slightly from side to side. Repeat movement several times.

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Pectoral Stretch

Raise both your arms and bend your elbows. Pull both elbows back

slowly to bring your shoulder blades towards each other.

Wrist & Elbow Stretch

Interlace your fingers with your palms outward and straighten your arms in front. Hold for 10 seconds

and repeat.

Wrist Stretch

Straighten your arms in front and bend your wrist forward. Hold for 10 seconds then stretch your wrist

back and hold for 10 seconds.

Foot Pump

Stand up, holding the chair for balance if necessary, and

alternately raise your heels and toes. Repeat 10 times.

Eye Exercise

Sit up straight, face forward and repeat this sequence several times

without moving your head. Look up, then down. Look left, then right.

Visual Rest

Look up and away from the screen. Focus on a distant object (more than 3 metres away) e.g. look out the window. Then shift vision back to the screen and

refocus.

Further Information

For further information contact Xchanging’s Safety and Wellbeing Unit on 9947 3117 or safetyandwellbeing@au.xchanging.com

References

Occupational Health and Safety Act (2004), Victorian Legislation and Parliamentary Publication, Act no. 107.