{"id":3960,"date":"2017-06-07T09:45:14","date_gmt":"2017-06-07T08:45:14","guid":{"rendered":"https:\/\/www.highspeedtraining.co.uk\/hub\/?p=3960"},"modified":"2024-05-15T12:49:39","modified_gmt":"2024-05-15T11:49:39","slug":"computer-health-and-safety","status":"publish","type":"post","link":"https:\/\/www.highspeedtraining.co.uk\/hub\/computer-health-and-safety\/","title":{"rendered":"Health and Safety When Working With Computers: An Office Guide"},"content":{"rendered":"<h2>Computers and Your Health<\/h2>\n<p>Many people spend a large part of their day in front of a computer screen \u2013 whether it\u2019s a desktop computer, a laptop, tablet or even a smartphone. These days, in fact, it\u2019s rare to find a working environment where computer screens aren\u2019t used.<\/p>\n<p><strong>Think about your average day:\u00a0<\/strong>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?<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-15856 size-full\" src=\"https:\/\/www.highspeedtraining.co.uk\/hub\/wp-content\/uploads\/2015\/06\/achy-wrists.jpg\" alt=\"Employee with repetitive strain in her wrist after continuous use of an incorrectly set up workstation\" width=\"685\" height=\"295\" \/><\/p>\n<p>Most of the time, display screen equipment \u2013 like your computer \u2013 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?<\/p>\n<div class=\"tip__box\">\n<div class=\"tip__title__container\">\n<div class=\"tip__title__text\">\n<div class=\"tip__title__icon\"><img decoding=\"async\" src=\"https:\/\/www.highspeedtraining.co.uk\/hub\/wp-content\/uploads\/2019\/11\/expert-tip-icon.png\" alt=\"expert icon\" \/><\/div>\n<h3>Need a Course?<\/h3>\n<\/div>\n<\/div>\n<p>If you\u2019d like to learn more about display screen equipment health and safety, take a look at our online <a href=\"https:\/\/www.highspeedtraining.co.uk\/courses\/health-and-safety\/dse-training\/\" target=\"_blank\" rel=\"noopener noreferrer\">DSE Training.<\/a>\u00a0The course covers everything you need to know about legal responsibilities, correct workstation set-up and risk assessment.<\/p>\n<\/div>\n<hr \/>\n<h2>Computer Related Health Problems<\/h2>\n<p><strong>Aches and pains can be caused by:<\/strong><\/p>\n<ul>\n<li>Repetitive work.<\/li>\n<li>Uncomfortable working postures.<\/li>\n<li>Incorrect screen settings.<\/li>\n<li>Carrying out tasks for long periods without suitable rest breaks.<\/li>\n<\/ul>\n<p>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.<\/p>\n<h3>Upper and Lower Back Pain<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-55622 aligncenter\" src=\"https:\/\/www.highspeedtraining.co.uk\/hub\/wp-content\/uploads\/2017\/06\/Worker-looking-at-computer-monitor.jpg\" alt=\"Worker looking at computer monitor\" width=\"685\" height=\"295\" \/><\/p>\n<p>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\u2019t feel uncomfortable or unnatural.<\/p>\n<p><strong>To help keep your back free of strain:<\/strong><\/p>\n<ul>\n<li>Stand up and walk around every hour or so, so that you\u2019re not sat in the same position all day.<\/li>\n<li>Slowly lean your torso over to one side of the chair and then the other to stretch your sides and spine.<\/li>\n<li>Stand up and put your hands together, elbows out, then slowly twist to the left and then to the right.<\/li>\n<\/ul>\n<p>Also, keep your neck straight as much as possible. <strong>Your eyes should be level with the top of your monitor.<\/strong> 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.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-55621 aligncenter\" src=\"https:\/\/www.highspeedtraining.co.uk\/hub\/wp-content\/uploads\/2017\/06\/Putting-laptop-on-riser.jpg\" alt=\"Putting laptop on riser\" width=\"685\" height=\"295\" \/><\/p>\n<p><strong>Reduce tension by regularly moving your neck and shoulders:<\/strong><\/p>\n<ul>\n<li>Sit up straight and slowly tilt your head down to one shoulder and then to the other to stretch your neck.<\/li>\n<li>Move your shoulders around in small circles, first in one direction and then the other.<\/li>\n<li>Slowly bring your chin down to your chest, hold for 3 seconds, and then release.<\/li>\n<\/ul>\n<h3>Repetitive Strain Injury (RSI)<\/h3>\n<p>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.<\/p>\n<p><strong>To keep your arms and wrists ache-free:<\/strong><\/p>\n<ul>\n<li>Reach your arms out in front of you and draw big circles with your wrists, first in one direction and then the other.<\/li>\n<li>Stretch your arms out to the side as far as you can and then above your head as high as you can to stretch your arms, wrists and back.<\/li>\n<li>Interlock your fingers and then push them out in front of you, with palms facing out.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-15862 size-full\" src=\"https:\/\/www.highspeedtraining.co.uk\/hub\/wp-content\/uploads\/2015\/06\/typing-keyboard.jpg\" alt=\"Employee typing on keyboard with correctly supported wrists and arms\" width=\"685\" height=\"295\" \/><\/p>\n<h3>Strain in Legs and Feet<\/h3>\n<p>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\u2019s enough space to change position and stretch your legs out every now and then, too.<\/p>\n<p><strong>To prevent stiff legs, ankles and feet:<\/strong><\/p>\n<ul>\n<li>Rotate your ankles round in circles under the desk, first one way and then the other.<\/li>\n<li>Stand up and march on the spot for 30 seconds to improve the blood flow in your legs.<\/li>\n<li>Stand on your tiptoes and stretch upwards, as tall as you can, to release some of the tension in your ankles, legs, back, arms and neck.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-15864 size-full\" src=\"https:\/\/www.highspeedtraining.co.uk\/hub\/wp-content\/uploads\/2015\/06\/stretching-back-legs-dse-desk.jpg\" alt=\"Employee stretching out their back\" width=\"685\" height=\"295\" \/><\/p>\n<h3>Eye Strain and Headaches<\/h3>\n<p>Prolonged use of a screen can cause visual fatigue and eye strain, so it\u2019s important to look after your eye health.<\/p>\n<p>If your job involves working with a display screen for the majority of your day, whether it\u2019s a desktop computer or a tablet, then your employer is required to provide you with eye tests so you can make sure you\u2019re able to see the screen clearly and work comfortably.<\/p>\n<p>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.<\/p>\n<p><strong>To reduce the risks of visual problems:<\/strong><\/p>\n<ul>\n<li>Reposition the screen to avoid glare from lights or windows.<\/li>\n<li>Keep the screen clean and use a desk lamp to make it easier to see.<\/li>\n<li>Ensure the screen colours are easy to look at, and that the characters are sharp and legible.<\/li>\n<li>Look away from the screen into the distance for a few moments to relax your eyes. Use the 20-20-20 rule for this: focus on something 20 metres away for 20 seconds every 20 minutes.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-15866 size-full\" src=\"https:\/\/www.highspeedtraining.co.uk\/hub\/wp-content\/uploads\/2015\/06\/glasses.jpg\" alt=\"A pair of glasses resting on a desk\" width=\"685\" height=\"295\" \/><\/p>\n<hr \/>\n<p>We have some <strong>great free resources available to download. <\/strong>Visit our <a href=\"https:\/\/www.highspeedtraining.co.uk\/hub\/dse-workstation-assessment-checklist\/\" target=\"_blank\" rel=\"noopener noreferrer\">DSE Workstation Assessment Checklist<\/a> to help you assess your computer workstation and eliminate any risks. You can also download our <a href=\"https:\/\/www.highspeedtraining.co.uk\/hub\/desk-ergonomics\/\" target=\"_blank\" rel=\"noopener noreferrer\">Desk Ergonomics Infographic<\/a> which can be printed out and stuck somewhere in the workplace to give people a quick reminder.<\/p>\n<hr \/>\n<h3>What to Read Next:<\/h3>\n<ul>\n<li><a href=\"https:\/\/www.highspeedtraining.co.uk\/hub\/dse-posture-checklist-standing-desk-users\/\" target=\"_blank\" rel=\"noopener noreferrer\">DSE and Posture Checklist for Standing Desk Users<\/a><\/li>\n<li><a href=\"https:\/\/www.highspeedtraining.co.uk\/hub\/dse-workstation-assessment-checklist\/\" target=\"_blank\" rel=\"noopener noreferrer\">DSE Workstation Assessment and Checklist<\/a><\/li>\n<li><a href=\"https:\/\/www.highspeedtraining.co.uk\/hub\/workplace-health-safety-quiz\/\">Workplace Health &amp; Safety Quiz<\/a><\/li>\n<li><a href=\"https:\/\/www.highspeedtraining.co.uk\/hub\/desk-ergonomics\/\" target=\"_blank\" rel=\"noopener noreferrer\">Understanding DSE: Do You Know How to Set Up a Desk Ergonomically?<\/a><\/li>\n<li><a href=\"https:\/\/www.highspeedtraining.co.uk\/hub\/health-and-safety-guide-for-human-resource-professionals\/\">HR Guide to Health &amp; Safety \u2013 PDF Template<\/a><\/li>\n<li><a href=\"https:\/\/www.highspeedtraining.co.uk\/hub\/hazards-in-the-workplace\/\">A Guide to the Most Common Workplace Hazards<\/a><\/li>\n<li><a href=\"https:\/\/www.highspeedtraining.co.uk\/hub\/health-safety-quiz\/\">Health and Safety Quiz<\/a><\/li>\n<li><a href=\"https:\/\/www.highspeedtraining.co.uk\/hub\/consequences-of-poor-health-safety-procedures\/\">What Are the Consequences Of Poor Health &amp; Safety Procedures?<\/a><\/li>\n<li><a href=\"https:\/\/www.highspeedtraining.co.uk\/hub\/common-office-injuries-and-prevention\/\">The Most Common Office Injuries and How To Prevent Them<\/a><\/li>\n<li><a href=\"https:\/\/www.highspeedtraining.co.uk\/hub\/office-hazard-checklist\/\">Office Hazard Checklist for Health &amp; Safety<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Spend your working days using screens? Take measures to preserve your wellbeing with our guidance on health and safety when working with computers.<\/p>\n","protected":false},"author":3,"featured_media":57592,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[86],"class_list":["post-3960","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-safety","tag-workplace-safety"],"acf":{"schema_disabled":false,"schema_properties_FAQPage_question_answer":null,"schema_properties_HowTo_howto_tools":null,"schema_properties_HowTo_howto_supplies":null,"schema_properties_HowTo_howto_steps":null,"schema_properties_WebPage_cssSelector":null,"schema_sameAs_repeater":null,"schema_custom_json_repeater":null,"schema_custom_json_override":false},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v19.5 (Yoast SEO v19.12) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Health And Safety When Working With Computers - A DSE Guide<\/title>\n<meta name=\"description\" content=\"Spend your working days using screens? 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