Tips for working safely in administrative positions

If you work at a computer screen for more than 2 hours a day, we speak of a
screen workplace. Een correct design of that workplace can cause back, neck and
prevent eye problems. Moreover, you can ensure sufficient relaxation yourself. With     simple relaxation exercises you can prevent yourself from sitting in the same position for too long and improve the blood circulation in parts of the body that move less   during computer work.  

Setting up your workplace

A well-adjusted workplace offers your body optimal support. Therefore follow
the guidelines below. Also regularly change your body position and change
screen work with other activities.

Display

• Place your monitor and keyboard directly in front of you.
• Prevent incident light on your screen.
• Place the top edge of your screen at eye level.
• An optimal viewing distance from your screen is 50 – 70 cm,
• A light background with dark characters gives the most peaceful image.
• Preferably use no more than 4 easily distinguishable colours.
• Keep your head upright and avoid bending over frequently.
  
  

Keyboard and mouse

• Position the keyboard so that your wrists are slightly bent while typing and   supported.
• Place the mouse directly next to the keyboard.
• Your workspace should be large enough to allow the mouse to move the course around the entire screen   without having to lift the mouse.
• Operate the mouse from the arm and not from the wrist.
• Rest your fingers relaxed on the mouse and don't force it over the   buttons.
• Know the hotkey functions on the keyboard and of the program you are working in.   That's better than using mouse functions.
• Preferably use the scroll function of your mouse, via the so-called mouse wheel.

sitting position

• In the ideal sitting position, your thighs make an angle of 90 degrees with your   lower legs.
• Make sure that your thighs are not pinched, for example by tight   clothing or a wrong sitting position.
• Use a footrest if the chair or table cannot be lowered. Sitting on the edge of your seat on   is not good for an optimal sitting position.
• Avoid working with hunched shoulders.
• Sit against the backrest and make sure that a fist fits between the front of the   chair and the back of the knee. Adjust the back of your chair if this is not the case.
• The curvature of the backrest is called the lumbar support. You should be able to feel this against the   edge of your pelvis or in the hollow of your back.
• You determine the correct height of armrests by placing your right hand on your right collarbone. If your upper arm now hangs relaxed, the   height of your elbow indicates how high the armrest should be adjusted. Also do this separately for the left side, because there may be a difference.
• Adjust the armrests so that your elbows stay close to your body.
  
  

Worktop height

Your arms should rest at a 90-degree angle on your work surface. Preferably
the height of your worktop is equal to that of your armrests.

Laptop

If you work on a laptop, use a laptop holder for the correct height of your
monitor and work with a separate mouse and keyboard.

Exercises: Prevention is better than cure

It is best to perform the exercises while seated, if you are in the correct sitting position. do
all exercises always at your own pace and make sure that they do not cause pain. Do you have
pain complaints, first consult with your doctor which exercises are suitable for you
situation.

exercise 1 - main

• Sit up straight, bringing your chin to your chest and slowly back. Drop your head back to   and back again.
• Bring your head first to the left and then to the right, as if you were placing your ear on your shoulder.   Repeat the exercises 6 to 10 times.

Exercise 2 – shoulders

• Make as big a circle as possible with your shoulders, bringing them forward first, then   down, back and up. Keep the rest of your body as still   as possible.
• Repeat the exercise 6 to 10 times, then do the same in the opposite direction.

Exercise 3 – hands

• Relax your shoulders and let your arms hang loosely at your sides.
• Wave your hands for about 20 seconds.

Exercise 4 - fingers and wrists

• Bring your palms together at chest height.
• Rotate your hands toward your chest while simultaneously extending your arms and   for a few seconds.
• Repeat this exercise 5 times
  
  

Variety pays off

Provide sufficient physical variety in your work. Enough
exercise ensures good blood circulation. Save copy, get prints and
So don't stop faxing, but walk more often. Take the stairs instead of the elevator and take care
outside working hours for sufficient physical activity by, for example, walking or
bicycles.

Alternate your screen work with other types of work at least once every two hours, such as:
call or archive. We regularly get coffee for our colleagues. Incidentally,
drink water very well too. It helps to remove waste products from your body.
And if you also spend a lot of time behind a screen in private, make sure you have a good
posture and relaxation exercises.

Still complaints?

A good workplace, the right adjustment and the right relaxation exercises
can prevent complaints. However, if you are still bothered by exercising your
work, do not wait too long to warn your supervisor, your doctor or
your company doctor. The sooner you are helped, the greater the chance that your complaints will be solved quickly
to disappear.