Making I.T. Happen
Accounting and Information Technology, Assistance and Support
Computer Comfort - Your health and safety

Over the years that have been all sorts of addons to buy to improve computer comfort and safety.  Gel wrist rests, adjustable monitor stands and high contrast filters are a few of the gizmos that I have seen.  But most of them have been and gone, despite this many people still get issues as a result of using computers.

I AM NOT A DOCTOR this is just my personal opinion, asking your doctor for personal advice would be a very sensible starting place rather than trying to self diagnose or self cure for m a web page.

There is law protecting us, however most of the problems do not come from our equipment, they are form us, not doing what we should. the HSE website carries  a lot of useful information on best working practices and should be an excellent resource for more information.

Here are 4 key issues that I think you should be aware of

• Vision
• Repetitive injuries
• Strain/Stress
• Sedentary work

Vision

You need to be able to see the screen!  It almost goes without saying, however I have come across people who do all sorts of (silly) things to get around the problem.

There are three main things you should look to address.

• First get an up-to date prescription for "computer use" this is somewhere between your reading and distance prescription and it makes a big difference to general comfort aside form anything else.  If you wear contact lenses then a pair of reading glasses (that are too week to use as reading glasses) can help. Prescription glasses are cheap on the internet, go and see your optician and get a prescription.  Some employers will even pay for these, 
  
• Get a larger monitor, bigger screens are easier to see, make sure you don't have reflections on it.
  
• The final suggestion to adjust windows to make "everything bigger" by adjusting the dpi on your computer

  These are the steps for changing the dpi setting on your system.

  1. Right-click the Windows desktop to display the context menu.
  2. Click Properties on the context menu to display the Display Properties dialog.
  3. Click the Settings tab on the Display Properties dialog to display the Settings tab.
  4. Click the Advanced button on the Settings tab to display the monitor properties dialog.
  5. Select a dpi setting in the Display frame of the monitor properties dialog to change the dpi setting.
  6. You may need to restart your system to allow the changes to take effect.

  Try this google search for more info

Repetitive injuries

Repeating the same actions over and over again cause repetitive injuries.  You need to avoid doing the same thing time and time again, you need to vary your work pattern, break up repetitive tasks and take breaks. 

Strain Stress

Strain and stress come about because you are sitting in the same position all day everyday.  

You should adjust your workstation, just for the hell of it, adjust your chair, move the monitor, there is not single perfect position, but changing positions moving around changing things does seem to help.  The problem is we tend to find a comfortable place and just stick with it.  

Make sure you have space around you for whatever paper you need and that your mouse is at a comfortable distance and with enough space.

Sedentary Work

We are not well suited to sitting around being physically inactive.  Our bodies are meant to be used, stretched and strained, our biology is not designed for sitting down all the time, piles, constipation, gaining of weight and so on are all side effects of the way our work has changed.   We need to get up, move around, during the day, take advantage of the opportunity to have a break, don't stay stuck in your chair, you go and get the coffee and go for a walk.  

More information

The HSE has lots of information these search terms may be of help

• Upper Limb Disorder ULD
• Repetitive Strain Injury RSI
• Health and Safety (Display Screen Equipment) Regulations 1992
• Working with VDUs
• Ergonomic problems and solutions
• Musculoskeletal disorders (MSD)

http://www.hse.gov.uk/msd/

What do I do?

I work from home, in a relaxed atmosphere, I can switch the phones off when I need to focus, I can go out for a walk if things are bad.  I turn off my mobile unless I am not in the office. 

I try to be strict and not work too much. I am fairly strict about breaks, as a diabetic I don't fair well if I have a very late lunch.

I have a motorised sit stand desk, this allows me to use my desk either sitting down or standing up. Most importantly, it allows me to change between sitting and standing, to alter the height I stand at or sit at.

I have a generic industrial rubber "anti fatigue" floor mat (The sort of thing people have in a factory) it has large lumps on it and is great for standing, not so good when sitting because the chairs is hard to move over the bumps.

I have a "Focus Mogo" standing chair, this is a kind of shooting stick to help you stand for longer periods.

At the time of writing I use a "Microsoft  Ergonomic Keyboard 4000", it is quite 3 dimensional, it has some annoying extra buttons but it does the job.

I use a wired keyboard and mouse, because batteries are wasteful and really annoying if you don't have any and the cables really are not a problem. 

I have a wireless headset for my phone, this combined with the standing desk means I walk around whilst on the phone I often go an look out the window.

Aware of the dangers of a sedentary job, I try and walk every weekday morning, I try and walk rather than drive.