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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,
- 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
- 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
- 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
- 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. └void repeated
stretching to reach things you need , instead, rearrange your
- 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