Seating Position and Posture:
There has been much written on the importance of correct and
supportive posture and computer workstations. Most people these days are aware
of the importance of sitting in an upright position, with a straight back in a
supportive chair, with the top of the screen at or below eye level.
Additionally, most people are aware of the importance of providing themselves
with adequate wrist support while using a keyboard and mouse, and of having
regular breaks from the computer, standing and walking around, and giving your
eyes a break from the screen.
However, it should be noted that there is not one “correct”
way of sitting at a workstation, and that a supportive posture for one person,
may not be supportive for another. Find what makes you feel comfortable, and use
seating that accommodates flexibility in the way you sit.
Changing the way you sit often will reduce fatigue levels,
and can reduce the strain on shoulders, neck, armsand wrists, back and legs.
According to WorkSafe QLD,
“An acceptable and well supported seated position means:
o
sitting with the body close to the desk
o
the head and neck are in a forward facing and
midline position (i.e. no backward arching of the neck or forward extension of
the chin)
o
the shoulders are relaxed and symmetrical and
elbows slightly closer to the side of the body
o
using the preferred keying posture, depending on
the style of keying used (i.e. traditional style or with forearm support – see
‘Preferred keying set styles’ on page 9 of this guide)
o
the back is supported by the chair backrest. The
curved lower part of the backrest should fit into the lower back or the lumbar
curve
o
having an open angle of 100-120 degrees
(slightly more than a right angle) at the hip. This can be achieved by
adjusting the seat pan tilt and the backrest
o
having knees at a height lower or level with the
hips
o
ensuring a gap of 2-3 finger widths between the
front of the chair and the back of the knees
o
having feet flat on the floor or footrest."
In the figure below, the above points are illustrated.
About Laptops:
Laptop computers are not designed for long term use, despite
the way we use them in modern society. They are technically only designed for
mobile or short term use and are therefore not ergonomically ideal. If
possible, when using a laptop computer as a replacement for a PC, use a plug-in
monitor, laptop stand, keyboard and mouse (or whichever of these are available
to you), to increase the likelihood that you are working in a more sound
ergonomic environment. This will decrease the likelihood of any injury
sustained from laptop use.
Documents and Books:
When you are using a program like Excel, it is very likely
you will be using peripheral documents in the workspace. Placing them poorly
around you can lead to eyestrain and muscle discomfort.
A document holder or angled surface to place these documents
on can help negate this risk.
Figure 2: Proper Placement of Peripheral Documents
via www.worksafe.qld.gov.au
Finally,
Remember to move while you are working. You should look away
from your computer screen for a minimum of 20 seconds at least once every
twenty minutes, and you should get up from your seat and move for a duration of
5 minutes for every hour of computer work you do.
In LESSON TWO we will be looking at the Anatomy of a Spreadsheet Templates and New Workbooks
Until Next Time!