HR HOME • POLICY LIBRARY • SEARCH • CONTACT HR • JOBS

Safe Use of Your Computer

Almost all University workplaces currently require the use of computers. It is important for you to set up your computer workstation correctly. A poorly set up computer workstation leads to discomfort and may result in personal injury.

If your job at the University requires the use of a computer, it is recommended that you go through the Self-assessment Checklist (DOC 67k). Quick Steps to Setting up your Workstation (RTF 224k) have been prepared to provide further information. In combination, they will give you more knowledge and help prevent personal injury during computer use.

Potential problems using a computer

You may lose track of time and sit for long periods - this may cause back, shoulder and neck problems.
You might over use your mouse - clicking or grasping too hard, too often and for too long can cause muscle and tendon soreness.
You might keep on typing in data for hours on end - sometimes without a break. This too can be a cause of tendon, muscle and joint pain.
If the position of the keyboard is too high you may hunch your shoulders this may cause neck and shoulder pain.
If the screen is too high or too low, you will be forced to tilt your head back or keep your neck bent. This will also cause head and neck pain.
Prolonged viewing of the monitor may tire your eyes, possibly leading to blurred vision and headaches.
Corrupt data or loss of files may increase stress. Mental stress can impact on physical strain. Save your work regularly!

Look after your body – it's the only one you're going to get!

Muscles love movement – take a quick break every 20 to 30 minutes to do something else or just take a few steps around the office.

If pain persists anywhere when using the computer – listen to what your body is saying! Report the pain to your supervisor and try to work out what could be causing the problem. When you have pain it is even more important to vary your work and not spend long periods at the computer.

If you wait until your body is sore before you do something about it, you have waited too long!! Take a break, rotate tasks, reverse body posture, stretch out those muscles.

Keying and Mousing

Avoid resting your wrists on the hard desk surface.
Set up the mouse pad as close as possible to the keyboard, at a distance which allows you to keep your elbow close to your side. The mouse and keyboard should be at the same level.
Set the mouse speed to suit your needs. (Ask someone to show you how to do it – normally you will find the mouse icon under 'Settings' on 'Control Panel'). If you are doing precision work you may need to slow the mouse movement down. This will avoid long periods holding down the mouse button.
If you experience some twinges of pain from mouse use, try using the mouse on the alternate side for a while. You will get used to it fairly quickly.(You change the mouse using the mouse icon under 'Settings' on 'Control Panel').

Get Comfortable (see the Workstation Self-Assessment Checklist (DOC 67k))

Set up your desk and keyboard so you are working with neutral postures.
See the Quick steps to setting up your workstation (RTF 224k).
If you have an adjustable chair, desk and keyboard section - then adjust them – make them fit your needs. Try different positions until you feel comfortable.
If you need a foot rest you can use some telephone books to find out what height you need and then organise a proper foot rest through your supervisor.
Adjust the backrest of your chair – it only takes a few seconds to get it right. The back rest should support the lumbar area of your back – the bit that is meant to curve inwards (the lower back).
If you are doing a lot of typing it is better not to have armrests on your chair. These may limit how close you can get to the desk / keyboard or cause you to hunch your shoulders.

Get the Screen Right

Alter the size of the text or contrast on the screen to suit your needs.
Bi-focal glasses are not recommended for computer use. Discuss options with your optometrist.
Stands for laptops are available. These have adjustable leg sections. Set the screen at the correct height and connect a separate keyboard and mouse. This may be more cost effective than a docking station.

Give yourself Space

Limit the "clutter" on, under and around your desk. This should assist you to feel more comfortable and relaxed while working and will limit hazards that may lead to trips and falls.
If you perform several different tasks, and have the opportunity to carry out some of these tasks in different locations - do it! It is beneficial to alter your working positions throughout the day.

Don't Get Mad! – Get Even!!

Learn how to use the programs properly. Discuss your training needs with your supervisor.
If you are like most computer users you will need to watch the keys and accept that at times you will be typing in upper case or typing in the wrong place. Remain calm and 'change case' and/or 'cut and paste'.
We all can be very busy at times and can be under stress from work and home problems. Try to keep things in perspective and not allow computers to make you more stressed. Save your work regularly. Back up your critical files on your C-Drive. Ask for help when you need it. Computers can make your work easier if you use them well.

Comment positively to people who are using safe work practices. By congratulating other students and staff members and recognising and using safe work practices you will be helping to improve our safety culture at Griffith.