It has been identified over recent years that repetitive motion injuries are caused by excessive and repeated physical stress on the muscular skeletal system (the hands, wrists, elbows, shoulders, neck and back.) They are attributed to out-dated workstation design and material handling techniques. Usually these injuries occur because employees have not received training regarding the hazards in their work areas.

The principle in Ergonomics is the ability to adapt 'man' to a machine environment. While many people tend to think of ergonomics in its relationship to the office and computer environment, it is equally important in many other environments as well. Whether working at a machine on a factory floor, sitting at a computer terminal or behind the wheel of an automobile, ergonomic principals are being utilised to make the task less stressful for the operator.

The introduction of video display terminals (VDTs) has changed work methods. VDT operators are able to work at a continuous rapid pace using a limited number of small muscle groups. Keystrokes entail prolonged and repetitive use of the upper extremities and eyes. There are also relatively long periods of immobilisation of large muscle groups.

Researchers have come to the conclusion that health problems associated with working at a workstation can be alleviated by maintaining good posture, refocusing the eyes, taking frequent rest pauses, exercising, and by reconfiguring the workstation. VDT operators can maximise their comfort and maintain good posture by keeping a well-organised workstation with adequate free working space and frequently used material and equipment within easy reach.

Repetitive strain injuries can result from too frequent and too forceful strokes and from prolonged sitting subjecting the spine, back muscles, and legs to added stress. Each keystroke an operator makes requires the muscles to contract and tendons to move. As the tendons slide over bone and against tissue, they can become irritated causing painful inflammation. To maintain proper posture and avoid problems, there have been several basic guidelines drawn up.

With the support of the management and the active involvement of supervisors and employees throughout a company, the vision of the good workplace ergonomics programs can be realised: to optimise the health, safety and productivity of the staff and minimise the physiological and psychological stresses found in the workplace.

Positioning of equipment

With the use of purpose designed furniture, adjusted to suit you and ergonomic equipment, your workstation should accommodate the proper body postures as illustrated below.

Seating

The height of the seat should be set so that you can place your feet flat on the floor (or footrest) with your knees bent at a 90% angle.

The back of the chair should be positioned so that your back is at a 90% angle to your thighs. The back of the chair should supply adequate back support.

There should be a 2"-4" gap from the edge of the seat to the back of your knees.

Lighting

The lighting on and around your workstation should not be harsh or overly bright. This can cause headaches and lead to eyestrain.

Reduce overhead lighting by closing blinds over windows, using a hood or anti-glare screen (the latter may reduce clarity) and when overhead lighting is reduced to address glare problems, task lighting may become necessary.

If you have an injury or any type of reoccurring discomforts, you should immediately report your injury or symptoms.

Mouse and Keyboard Height

When your hands are positioned at the keyboard, your elbows should be at an equal height to your hands or fractionally lower. Your forearms and hands should form a straight line, your shoulders should be relaxed and your elbows must be close to your sides.

Your body should be in the same position when you are using the mouse. The mouse should be located at the same height as the keyboard and close by.

Adjust the slope of the keyboard to maintain a flat wrist position. The recommended keyboard height is between 23.5" and 30.5" from the floor. The recommended slope is between 0 and 15 degrees. Use a wrist rest, which is no higher than the keyboard if needed.

Monitor placement

The top of the monitor screen should be at your eye level or slightly below. For the most comfortable viewing of a monitor screen, it should be positioned in front of you, not forward and to the side. It should be at a comfortable viewing distance of between of 16"-30". Lower heights are required if you wear bifocals. Incorrect positioning of the screen affects posture. Screens placed too low or angled improperly frequently cause the operator to slouch.

Place source documents on the side of the dominant eye and at the same height and angle as the screen to avoid unnecessary neck and shoulder strain. To achieve this, use a document holder or bookstand.

Adjust the position and angle of the screen and keep it clean to minimise glare and increase character sharpness. To clean a screen wipe it very lightly every day with a damp, not a wet paper towel. When not in use, cover the monitor with a plastic cover

Healthy work habits and practices

When preparing to use a workstation, check that the equipment is set up correctly.

Whilst using the workstation, ensure that you are not having to exert excess force to perform tasks. Everything that you intend to use should be positioned nearby to avoid the need for stretching or reaching over obstacles.

Regularly check that you posture is correct. Poor posture can lead to backache and even eyestrain.

Avoid long periods of computer use at the workstation. Recognised guidelines state that there should be a 10 minute break away for the workstation within every two hours and a maximum of 30 minutes continuos computer use at any time. Short pauses can prevent the accumulation of stress symptoms. Rest pauses should incorporate exercises, stretches, and movement to stretch, limber, and strengthen muscles.

Take stretch or exercise breaks during your working day. Do not stretch so much that you are in pain. Do not use harsh or jerky movements whilst stretching. You should breathe deeply and relax, extend limbs until the stretch feels comfortable and use slow flowing movements. These stretching exercises are not provided to cure any existing problems but may help in preventing any future ones

Eyes Close your eyes tightly for a second, then open them widely (repeat several times.) Refocus your eyes momentarily on an object at least 20 feet away. Blinking, yawning and moving the eyes up and down, left and right are also beneficial.

Hands Spread fingers wide apart and hold for 10 seconds, form fists for 10 seconds (repeat several times) Place your hands together with your fingers spread apart and fingertips at chin level. Slowly lower your hands, peel them apart and reverse the process. Repeat several times

Neck Slowly turn your head to the side and hold it there for 10 seconds. Alternate sides and repeat several times. Slowly tilt your head to the side and hold it there for 5-10 seconds. Alternate sides and repeat several times.

Shoulders Slowly shrug your shoulders in a forward circular motion. Alternate to reverse the circular motion.

Low back With your hands on your hips and your feet about shoulder width apart, slowly lean forward and back. Hold the stretch for 5-10 seconds.

Other health and safety issues

All cables should run in cable casing. This prevents entanglement and in cases where cables are run for some distance, it prevents people from being tripped up by them.

A workstation should come with prepared insertion points allowing cables to be run freely form each part of the computer system, to a safe exit point where a section of cable casing can be fitted.

Drinks should not be consumed near the workstation. Not only will liquid damage the internal workings of a computer, but items such as the keyboard and mouse can also easily be damaged.

The environment around a workstation should not be damp. This would carry the same risks as consuming drinks near a work station. The computer and various of it's components are powered by electricity and as such are not suited to a damp environment. High temperatures can also be detrimental to a computer. The workstation should be in an environment suitable for the operator, in accordance with current laws regarding health and safety.

Although plants are considered beneficial to the working environment, they should not be kept on or next to (in close proximity to) the workstation as plants also cause damp.

Food should not be consumed near a workstation. This is not only to protect items such as the keyboard and printer from gathering unwanted particles within their workings, but could put the operators health at risk. A workstation may be used by several operators, but even if there is just one, the keyboard is a breeding ground for germs. An operator should always wash their hands after using a keyboard and before eating.

For health reasons as well as basic maintenance and general cleanliness, the keyboard and mouse should be cleaned regularly to prevent the cultivation of harmful bacteria and the spread of illnesses.

Workstation equipment such as chairs, desks and tables should be checked on a regular basis so that wear and tear can be reported, general maintenance can be carried out and items which will soon need replacing can be reported.

The floor beneath a chair should be level. There should not be any raised sections or steps in the near vicinity. The chair must not be placed on a rug. Deep carpets (such as "shag pile") sound not be laid beneath a workstation. Any uneven surfaces or surfaces which do not allow the casters of the chair to run freely, create a risk of the operator taking a fall.

Each electrical unit in, on and around a workstation must be P.A.T. tested on a regular basis (portable alliance test.) This test ensures that the equipment used is safe and any faulty items can be disposed of. When plugging in or unplugging any electrical item, care must be taken to minimise the risk of an electric shock.

Large items such as the monitor, should not be moved by the workstation operator.

All technical work must be carried out by a qualified technician.