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Are you Sitting Comfortably? Display Screen Equipment (DSE) awareness training

Aims To raise awareness and explain how to work comfortably at your work station •Understand the issues relating to the DSE using the six modules •Understand how a company can mitigate the risk •Understand Project People’s approach

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Aims of the course

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Module 1 - Introduction to the course and work station risks Module 2 - Your Desk & Chair Module 3 - Your computer Module 4 - Your environment Module 5 - Review Module 6 - Test Module 7 - DSE assessment •

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1. Introduction How to use this course. •This course is comprised of six learning modules, each containing a number of pages. To move between pages, simply click on the next or previous arrow, located in the bottom right of the screen. •To return to the main menu click on the home button in the bottom left of the screen. To access the course help screen click on the help button. •Instructions on navigation and performing interactive actions are highlighted in red. These actions are required to progress through the course. You can view your progress through the module in the bottom right of the screen. •Click next to continue

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• ? = help button • < = previous • > =next.

1. Why is work station safety important? •As part of your employer’s responsibilities under these regulations, training and an assessment of your work station must be carried out. •At the end of this training course you will be asked to complete a self-assessment questionnaire. The material presented in this course will assist you in completing it correctly. •Click next to continue

1. Why is work station safety important? • •

It is accepted that there are risks associated with working at desktop or laptop computers. As a result, regulations have been introduced to control these risks which require the provision of information to computer users to help them reduce or avoid their exposure.

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1. How can you be at risk from your work station? • • • • •

There are three main areas where you can be at risk from your workstation: Musculoskeletal problems Eye- related problems Fatigue and stress Click next to continue

1. Musculoskeletal Problems • • •

Musculoskeletal means anything associated with your muscles, bones or joints. For example aches and pains in the; Back, Neck and shoulders, Upper or lower limbs

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1. Eye related problems • • •

Eye- related problems Display screen equipment if used incorrectly can be cause of various eye-related ailments. The most common complaints are:

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1. Eye related problems • • • •

Display screen equipment if used incorrectly can be the cause of various eye-related ailments. The most common complaints are; Blurred vision, Sore eyes, headaches. Click next to continue

1. Fatigue & Stress â&#x20AC;˘

Stress manifests itself in various forms, including physical tension, which, in turn can lead to fatigue. A fatigued person is vulnerable to further stress and therefore to other ill-health conditions that are associated with long-term exposure to stressors.


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Summary •As you can see, it is important that you take the risk associated with your workstation or laptop seriously. •The material in the rest of this course will give you the practical steps you must take in order to avoid these risks to your health and well-being. •Click next to continue to the next section.

2. Your Desk and Chair • • • •

Why are your desk and chair important? The position and set up of your chair and desk affect the way you sit and work and therefore how vulnerable you are to fatigue throughout the working day. It is important that you are comfortable while working and that your chair and desk are set up to suit you and the work you work Click next to continue to the next section.

2. What is sitting correctly? •A good sitting posture is defined by the following four points; •Back upright, maintaining the spine’s natural ‘S’ curve shoulders are relax, •Shoulders are relaxed •Forearms are horizontal •Feet supported. •Now the back is better positioned. •Click to continue

2. What is sitting correctly? A good sitting posture is defined by the following four points •Back upright, maintaining the spine’s natural; ‘S’ curve shoulders relaxed. •The shoulders are now relaxed. •Forearms horizontal •Legs & feet are in a good position •Click to continue

2. Setting up your chair • • •

You will not be able to achieve a good sitting posture unless your chair is properly adjusted. We will now guide you through the process of setting up your chair correctly. Click next to continue

2. Leg position • • • • •

Are your feet flat on the ground? Once you have found the correct height at the keyboard, you may find you require a footrest. Whether you have a footrest or not, your chair should be high enough so your knees are set slightly lower than the level of your hips. Some chairs have a forward tilting mechanism to help with this. The seat should still support your weight and it must not be angled so far that you slipping off!

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2. Back rest • •

Sit upright with your back against the back rest. The height of the back rest should be adjusted so that it fits comfortably in to the small of your back( the inward curving part just above your hips)

The beck rest is now positioned correctly. Click next to continue

2. Arm rests • •

Arm rests are no essential, and can be restrictive. If you have them on your chair, make sure they are set at a sensible height and are not obstructive by the desk.

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This level is just about right, leaving enough space for your arms to float whilst working but you can rest them if needed. If your arm rests are obstructed by the desk consider having them removed.

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2. Posture • • • • •

No posture, however correct, should be maintained for long periods of time. You should take regular breaks from your desk throughout the day to allow different muscles to stretch and relax. Even when sitting at your desk take every opportunity to gently stretch and change your posture. Remember to move! Click next to continue

2. Your desk • • •

Your desk should be of sufficient size to give you enough space to do your work suitably. Even so, you should still take care to maintain a tidy clean work area! As well as having enough work space the height of the desk should be such that you can sit comfortably without being force into awkward postures. You may find your desk height is not correct once you setup correctly in your chair( this may be the case for tall workers) If you desk is not adjustable, desk feet blocks can be used to raise it slightly.

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2. Under your desk •

Make sure that the space beneath your desk is sufficient and that you can sit without having to twist your legs or place them either side of any obstructions

Ensure that the area under your desk is free from cables, so they do not get entangled with your feet or your footrest.

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2. Summary •

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This module has given you advice on how to set up your chair correctly and some guidance's for sitting and working comfortably at your desk. More relaxed postures are fine for short periods of time and breaks away from your desk should be part of your work routine. Short frequent breaks are beneficial than longer infrequent ones. The most important thing is not to remain static for too long. Don’t forget to move!

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3. Your computer - introduction The way you use your computer and any related equipment is just as important as the way you use your chair and desk. You probably use this equipment for most of your working day, and it can greatly affect your comfort of you are not aware of the guidelines for safer working setup.

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3. Your computer – your screen and document holder? •

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Ideally, you should sit square-on to your keyboard and screen. In this way you will avoid twisted back or shoulder posture. If you use a document holder, try to place it as close to where you look while typing as possible. You will want to minimise the amount of time you spend with your neck twisted to look at it. This set up is best of you mainly look at the screen

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3. Your computer – where should the screen be on the desk? •

Your screen should be positioned so that you can comfortably read the text or image displayed. As a general rule your screen should be no closer than arms length. This enables there to be plenty of room for your keyboard and mouse.

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3. Your computer – Is your screen at the correct height? •

Your screen should be set up to minimise head movement between your keyboard and the computer screen. This height may depend on your typing skill, or the task you are working on. • Touch-typist If you are a touch-typist it generally recommended that the top of the screen be level with you horizontal eye-line. Screen ‘risers’ can be used to bring the monitor to the correct height. •

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3. Your computer – your screen • • • • •

As well as focusing your eyes away from the screen regularly, there are a number of other factors that will help you reduce eye strain. Staring at your screen for long periods of time with strain your eyes(a common cause of headaches) and should be avoided. Your screen should be cleaned regularly to keep it clear and free of marks. You might be surprised how dirty your screen can get! Always make sure your screen is not too bright or dim, and the contract and colour setting are at a comfortable level to you to work with. You don’t want to have to struggle to see what’s on the screen. You might be able to zoom in on your work, use a lower screen resolution, or make the font size bigger to solve this problem. Click next to continue

3. Your keyboard • • • •

You should try and position your keyboard so that it is set squarely in front of you when typing, leaving enough room to rest your hands. Relax your shoulders and keep your forearms and hand in a straight line. Your upper arm should be vertical. In this position you reduce the risk of constraining your wrist joints Click next to continue

3. Your mouse • •

Place your mouse mat as close to the end of your keyboard as possible, so you avoid having to extend your arm to use it. If you are going to be mainly using the mouse you may want to move the keyboard out of the way to give yourself more room. This applies to other input devices too, such as light pens or track balls. As with your keyboard, keep your arm and wrist in a straight line using a mouse. Click next to continue

3. The software you use •

The software you work with every day on the your computer can be the cause of stress (caused by frustration, for instance) or strain (perhaps caused by awkward on-screen procedures). You may require further training to overcome any problems you regularly encounter, or it could even be that the software you use is not suitable for the work you do. Discuss with your line manager.

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3. Your Computer • • • • • •

Wherever possible, you should use a properly set up desktop computer rather than a laptop. If you have to use a laptop at your desk, use a docking station or ‘lap pack’ to allow you to use it as you would a full desktop computer, with separate keyboard and mouse. When using a portable computer or laptop out ‘on the road’, you must be constantly aware of your posture. You will need to take frequent breaks and if possible, use a solid surface to rest the computer on, rather than your legs. Try avoid looking down; thereby putting strain on your neck, consider using a portable external stand to position the screen at eye level. In addition, an external keyboard and mouse is recommended to position your arms and wrists correctly. Click next to continue

3. Your Computer • • • • •

When transporting your laptop, avoid carrying unnecessary equipment and documents; consider carrying your load in two equally weighted cases, a back-pack or wheeled case. Use anonymous cases for transporting laptop (i.e. Ones not labelled with the manufacturer’s name). Backup important information and carry it separately. Don’t leave company equipment on in your car. If it is lost or stolen inform the Police, Line manager & the IT dept. as soon as you can Click next to continue

3. Summary • •

Because you want to avoid repetitive over-stretching, whichever piece of equipment you use, the most often should be the most easily accessible. Remember, it is perfectly alright to re-arrange your desk set up throughout the day as your tasks change. Click next to continue

4. Your Environment •

There are several environmental factors that can affect your comfort while working. – – – –

The amount of space available to you The level of lighting, both natural and artificial The temperature and humidity of your work area And the level of noise in your work area

This module will teach you about these factors in greater detail.

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4. Your Environment •

Your Environment – –

Lighting – – –

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Make sure you have enough space for easy access to your workstation. While working, your posture should bot be constrained by anything around you, including furniture and your work colleagues. Your workstation should be placed so you avoid glare and reflections from light sources, including windows. The window to your side is likely to be the best option, though glare could still be a problem. If you have glare or reflection on your screen, try to shield the source of the problem. It may be possible to tilt or swivel your screen to avoid the light, or it might be necessary to reposition your computer on the desk. If this cant be done, you may find the anti-reflection filter is the most effective way to overcome your difficulties. You should have sufficient light in your office so you do not have to strain your eyes to see your work clearly. Be wary of how changes you make to the lighting of your own area might affect your work colleagues.

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4. Your Environment •

Temperature – –

Of all the environmental factors, temperature is the most difficult to control to the satisfaction of all workers. This is because different people feel comfortable at different temperature. If the temperature at your workstation affects your work, report it to your office manager.

Humidity –

You probably wont be able to directly feel a lack of humidity in your work area, but you can recognise it by symptions such as: • • •

Your skin feeling too dry. Dry or sore eyes Static shocks when you touch door handles.

If you experience any of these symptoms, inform your Line Manager.

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4. Your Environment •

Noise –

Normal office noise is not usually seen as a health risk, but noise that distracts you from your work or upsets your concentration can lead to mistakes, which can in turn lead to frustration and stress. Let your supervisor know if the level of noise you are subjected to affects your work in any way. Everyday noise in the workplace can have a detrimental effect on your work and on your stress level. Possible stressful noises in the workplace include: • • • •

Music from a radio Work colleagues talking to each other, or on the telephone Noise from open window, e.g. road works or traffic Noise from office machinery such as photocopiers or printers .

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4. Summary • •

Your environment, and any problems that come with it will be unique to you, but this module has shown you the important things to be aware of. Always report any problems to your supervisor. It could be that you are voicing a concern shared by everyone in your work environment. Click next to continue

5. Summary •

In the introduction we told you about the three main risks that can affect users of display screen equipment. This course has taught you how you can avoid these risks, but you should also be aware of the following points: –

Most aches and pains are caused by sitting in the same position and working at the same task for long periods. If you work intensively at your keyboard, ‘micro pauses’ can be of great benefit.

If you do experience any problems related to eye strain, they are almost always temporary and you should recover very soon after work at the computer ceases. If you do not recover, you should seek expert advice.

The main cause of stress in the workplace is often down to poor work organisation. This can include things such as frequently working to tight deadlines, or not taking sufficient breaks.

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5. Summary •

The display screen regulations specify that you, as a computer user, can expect certain entitlements from your employer. This course partly covers these with regard to health and safety training. Other entitlements include: – – – – –

Sufficient training in the use of the equipment and software you work with. Eyesight tests at no cost to you. If the results of the test find you need glasses for reading the screen, these should be provided too. Provision of suitable equipment to carry out your work safely. Appropriate work breaks or changes of activity during your work day. These may be more frequent if you use display screen equipment quite intensively. If you have any problems relating to your workstation, as detailed in this course, then make sure you know who to contact. And made sure you do report any problems.

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5. Summary Review of Course • This course has shown you how to reduce the risks involved when working with DSE. – – – –

Introduction – Poor work practices can lead to discomfort, stress, or serious injury. Chair & Desk – Be aware of how you sit, and how your desk is set up as this affects your work. Environment – Where you work can affect you as much as how you work. Computer – Your equipment is there to make your job easier and serve the way you work.

You have now completed the training element of this course. •

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Test Q. 1 of 10 What is a micro pause? oA computer software programme.. oA short break from typing lasting a few seconds.. oA small computer.

Q. 2 of 10 The first adjustment you should make setting up your chair for typing is: oTo adjust the chair height until your feet are flat on the floor. oTo adjust the chair height until your head is level with the top of the screen. oTo adjust the chair height until your forearms, when level, are just above your keyboad.

Q. 3 of 10 What height should the screen be for a touch typist? oThe middle of the screen should be level with the horizontal eye line. oThe top of the screen should be level with the horizontal eye line. oThe screen should be on the desk surface but should be angled upwards slightly.

Test Q. 4 of 10 Sitting correctly means: oSitting in any correctly set up chair. oMaintaining a correct posture for as long as possible, and resting when tired. oAdopting a posture suitable for the task at hand, changing periodically. oAdopting any position that feels comfortable at the time

Q. 5 of 10 You have certain entitlements under the Regulations. Which of the following is correct? oYou should receive training and information about the risks to which you might be exposed when working with DSE. oYou are entitled to 10 minutes break every hour. oIf you wear glasses, your employer should pay for these. oYou are entitled to a chair with armrests.

Q. 6 of 10 You should take regular breaks from your computer during the day. oTRUE oFALSE

Test Q. 7 of 10 When sitting, your thighs should ideally be: oHorizontal. oAngled slightly downwards. oAngled slightly upwards


Q. 8 of 10 Sore eyes can be caused by: oLow humidity in your work environment oGlare on your screen oLack of eye movement while working oAll of the above.

Q. 9 of 10 The best position for your screen in relation to a window is: oFacing the window. oYour back to the window. oSideways to the window.

Test Q. 9 of 10 Which is the best of the following suggestions for what to do during a bread from computer work? oSlouch in your chair to let your muscles relax. oRead the company newsletter. oGet up and do something else. oPlay Solitaire or Minesweeper for a few minutes.

The test is complete. How did you do? Now for your assessment return main menu


DSE-PP. Internal Presentation


DSE-PP. Internal Presentation