How to Stay Safe and Healthy
The following advice for staying safe and healthy when working with computers and monitors is drawn from the State of California's own guidelines for its employees. Those guidelines are based on labor codes and reflect federal and general industry safety standards.
Proper workstation use includes posture and equipment placement which will help prevent muscle and eye problems. Each time you change your room or move to a new job take a few moments to check your work environment. Set everything up properly and you will be not only more comfortable, but more healthy too.
Have regular eye examinations with a licensed optometrist or ophthalmologist who is familiar with the demands of working with computers and monitors.
And be the first to blink - it will keep your eyes moist.
SECTIONS:
Adjust the height of the back of the
chair to fit comfortably against the curve of your lower
back and adjust the slant of the back of the chair to
provide support for upright but relaxed posture.
Adjust chair height so that your thighs are
parallel to the floor and your feet are flat on the floor.
Get a footrest if necessary.
Is the desk the correct height? Sitting in a
neutral position, relax your shoulders and arms. Bend your
elbow and keep your wrists straight. Your hands should be at
the height of your keyboard.
Place the items you use frequently within easy
reach: the telephone, notepad, etc.
Put the script or notes you refer to at the
same distance as the monitor screen, use a document holder
if necessary.
Have the monitor screen/s at least 20"
away.
The height of the screen should be so that the
top of the screen is at or slightly below eye level when
you're sitting at the keyboard. (This is somewhat
controversial, see what feels comfortable for your work
habits and natural posture.)
Clean the screen regularly.
Position the screen to minimize glare and
reflections.
Make sure lighting is adequate, soft but equal
to the brightness of the monitors so your eyes don't need to
re-adjust.
Keep your head in line with your shoulders and
hips.
Keep your elbows close to your body.
Keep your wrists in a neutral position, bent no
more than 10° up or down.
Keep your knees at the same level as your hips
or slightly higher.
Keep your feet flat on the floor or supported
on a footrest.
A key board tray for fixed work surfaces and
padded wrist rests can be used to help support the wrists in
a neutral position. The Guild has wrist rests with exercises
conven-iently printed on - drop by to pick one up or better
yet, come to a meeting.
Keep fingers in a relaxed position when
working. Avoid extreme finger extensions.
From Dr. Les Miller of Optomeyes in Santa Monica:
Always make sure that eye posture is correct and comfortable. The ideal position is looking 10° - 20° down to the center of your monitor. If your eye position is not correct, you will automatically adjust your head to compensate, with the result that your neck position will be compromised, translating to the shoulders, back/spine, and finally upper legs. Your body feels stiff and tight by the end of the day - and you may not realize where it started.
Experts suggest taking brief, frequent "micro breaks". You don't need to leave your chair, just stretch your hands roll your neck and shoulders, focus on something distant. Take a longer break every couple of hours, advises the National Institute of Occupational Safety and Health (NIOSH). To be most effective, a break should be taken prior to the onset of fatigue, rather than as a means to recuperate from it.
Reprinted from
The Motion Picture Editors Guild Newsletter
Vol. 18, No. 1 - Jan/Feb 1997
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