Education and Training
It is possible to customize your own workspace. On this page you will find several documents to help you set up your workspace. You will also find information about what RSI is and the factors that influence its onset and how you can deal with the use of laptops..
If you have more questions or require a workplace assessment then contact Nico Rem or Marcel Vervoort.
Setting up the workplace ergonomically
Checklist for setting up the workplace:
Chair:
Height: Angle at knee >90 degrees (C)
Seat Depth: Fist width between knee joint and chair/stool (B)
Back Support: Straight up with extra support for the lower back (A)
Arm support height: Angle at elbow >90 degrees (elbow height)
Arm support width: Arms are supported without sideways movement.
Head and shoulders are relaxed whilst the elbows are supported.
Desk:
Adjust the desk to the appropriate height for sitting at.
The desk height is dependent on the work to be done..
Monitor work: Desk at the same hight as the arm support height
Reading and writing tasks: Desk 2 cm lower than the arm support height
Both together: Equal to the arm support height
Monitor:
Place the screen directly before the member of staff so that he/she is comfortable sitting in front of the screen without unnecessary bending of the back, neck and head. The distance from the monitor to the worker should be about 50-70cm (an arm’s length) dependant on the size of the monitor.
Adjust the monitor so that the upper side of the monitor 0-10 cm is under eyelevel. The correct height of the monitor also depends upon personal factors such as the type of glasses worn by the user or the position on the screen normally looked at by the user. Place the monitor perpendicular to the window. Backlighting promotes tension in the eye muscles.
Mouse:
The use of the mouse mainly causes complaints of the hand, wrist, arm and shoulder. The use of combinations on the keyboard is advisable. Try to keep the wrists level. Prevent the wrists from bending backwards too much as this can cause complaints.
Posture whilst working with a mouse and keyboard:
Hold the mouse close and move using the forearm and shoulder, not from the wrist.
Keep the wrist in a neutral position.
Regularly clean the mouse.
Work with a bent arm.
Remove the hand regularly from the mouse to relax it.
Do not support the hand or wrist on the desk whilst typing.
Regularly relax the muscles that have been working.
Do exercises if necessary.
Keyboard:
Place the keyboard in a level plain (neutral plain with the wrist).
Relax the hands during reading.
Working with a laptop
Working with a laptop is clearly worse (ergonomically speaking) than working at a normal personal computer station. It is advised that this be kept to a maximum of two hours a day.
Should the laptop be utilized for longer, then the following accessories should be used:
- separate keyboard
- separate mouse
- laptop support
These accessories are available through the SVM department.
Lighting:
Bright light and too high a contrast can result in head and eye complaints.
Cold, Drafts and Noise:
In the presence of a draft , one tends to work with hunched shoulders. This can cause tension in the muscles. Noise pollution can cause concentration problems resulting in muscle tension.
Arm, Neck and Shoulder Complaints:
With all complaints, the advice is to vary the work and to consult a doctor at home or the company doctor.
