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Home > Training > VDU Assessment > Workstations
Adjusting your Work Station
Some general tips to help you adjust your workstation as per the Health and Safety Guidelines. For further reference, see the HSA Guidelines on the Safety, Health and Welfare at Work (General Application) Regulations, 2007.
- Adjust chair and screen to find the most ergonomically correct position. Broadly speaking, your forearms should be approximately horizontal and your eyes at the same height as the top of the VDU.
- Make sure you have enough workspace to take whatever documents or other equipment you need. A document holder may help avoid awkward neck and eye movements.
- Arrange your desk and computer screen to avoid glare. Ensure neither you nor the screen is directly facing windows or bright light. Adjust curtains or blinds to prevent unwanted light.
- Ensure there is space under your desk to move your legs freely.
- A space between you and the keyboard can be helpful for resting the hands and wrists when not keying. Try to keep your wrists straight when keying. Key a soft touch on the keys and do not over stretch your fingers.
- Keep the mouse within easy reach so it can be used with the wrist straight. Do not work with your mouse arm stretched. Move the keyboard out of the way if not being used.
- Adjust the brightness and contrast controls on the screen to suit lighting conditions and make sure the screen surface is clean.
- Ensure that text is large enough to read easily on your screen and select colours that are easy on the eye. Characters on the screen should be sharply focused and should not flicker or mover.
- Don't sit in the same position for long periods. Àvoid repeated stretching to reach things you need , instead, rearrange your workstation.
- Take a break from the screen, e.g. to do filing or photocopying. Frequent short breaks are better than fewer long ones.
- See animated guidelines - courtesy IBM