• I regularly check if my flexi place is set up correctly (height of chair and desk and distance to screen, etc, etc.)
  
• I know where I must go to in case of physical complaints
  

Computers are used on a large scale, both at work and privately. Employees who spend a lot of time behind a screen might suffer from complaints of the arms, neck and shoulders. A good workplace design and work posture are key factors in preventing complaints. A construction site worker is taught how he must lift. An office worker is often expected to work in a healthy manner behind a computer screen. The risks tend to be underestimated. In this toolbox we will discuss what you should pay attention to.  

• Muscle and joint complaints (RSI) of hands, wrists, arms, neck and shoulders
  
• Eye strain

To prevent the risks above, you can take the measures stated below:

• When you are sitting, adjust your chair to a height at which your legs are in an angle of 90 degrees
  
• Make sure your desk is adjusted to a height at which your hands operate the keyboard in an angle of 90 degrees
  
• Without the use of a laptop stand, the head should be faced downwards when looking at the screen
  
• You can use a footrest to achieve the correct work posture at your desk. It can improve the angle of your legs
  
• The illustration below shows the safe distance to your screen and the correct viewing angle
  
• By using a laptop stand and a loose keyboard you will obtain a work posture in which you will strain your limbs the least

  
  

• Distance to the keyboard 50-60 cm
• Hands, arms and leg 90 degrees

• Should you have any questions about or need help with designing your workplace, please contact the Arbo Service Centre
  
• Learn to type with ten fingers
  
• Holding your hands in strange positions puts a lot of strain on your arms. Unnecessary strain can be prevented by taking typing lessons
  
• Find a mouse that works well for you. There are many different types of computer mice available that should suit your preference
  
• Make sure to take breaks. Of course, you want to meet that deadline. And of course, work is going so well and you are full of ideas. But your blood would like to flow through your body as well.
  • Take a short break after two hours of screen work
    
  • Take at least one (continuous) 30-minute break per day. 
    
• Pain is a sign, do not ignore it
  

Advice: Go through the module “Beeldschermwerk” (screen work / only available in Dutch). Click on the link below. It will help you prevent getting back, neck, shoulders and hands complaints.

https://www.free-learning.nl/modules/beeldschermwerk/index.html

Advice: You can request the micro pause computer programme ‘WorkPace Training’ via MijnICT.

http://mijnict.heijmans.com/Home/Indexcache?id=loD0KNijEjr1i4SIyRgnl4

For more information, read the folder below (only in Dutch) by clicking on the link: 

http://www.rsi-alert.nl/downloads/rsi-folder.pdf