Helping you to get the most out of your computer, below are tips which are expanded upon from our newsletter. To be added to our mailing list of handy tips, please send an email to mail@vantageit.co.uk
We have talked in the past about maintaining a correct posture when using your computer to limit muscular aches and pains. Following on from that, we felt it was a good idea to mention repetitive strain injury (also known as upper limb disorders).
The term ‘repetitive strain injury’ doesn’t sound too bad, but for those who suffer from it, it can greatly affect their lives. If the reasons for suffering from RSI are not addressed, injuries can become so severe that people find it impossible to continue with their work and even carry out routine daily tasks (such as gripping a knife and fork).
RSI can affect many parts of your body, but it is most common in hands, wrists and arms. People who regularly use a keyboard and mouse can be at risk, so here are some basic steps that can be taken to help limit the risk.
The most important factor in workplace design is adjustability. We are all different shapes and sizes so make sure your workstation is set up properly for you. That means, as a minimum:
You should have enough space to work
The top of your screen should be at eye level and at a comfortable distance away from you.
Your forearms should be horizontal.
Your chair should be adjustable. Ideally you should find it comfortable to sit upright and have the seat tilted slightly forward.
Your feet should be flat on the floor or on a foot rest if you need one.
Wrist or palm rests should be provided and there should be space in front of the keyboard to support the hands during pauses in typing.
If you do a lot of typing, consider touch-typing training. Two-finger typists are far more likely to get pains in the hands, wrists and forearms. An alternative is voice recognition software.
Don’t use the mouse too much and always use a mouse mat. Consider using the controls on your computer to slow mouse movements down. Try to use keyboard shortcuts (see tip 1 for ones using the Windows key) and setting up programmable keys (if your keyboard has them).
Take regular short breaks, both from typing and from sitting in the same position.
These are from the TUC website and more information can be found at www.tuc.org.uk/rsi
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Cheddington Lane
Long Marston
Tring
Hertfordshire
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