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Working in front of a computer screen is monotonous for your body, can cause static strain on your muscles and an increased risk of musculoskeletal disorders. Poor conditions for your eyes can also lead to health problems.
Regardless of the type of work and tasks, the most important factor is that you vary between different working positions. You should strive to sit as little as possible during your work day. Vary your position by assuming a standing position in your office space.
Break exercise videos
See videos with break exercises that you can do during your work day to prevent musculoskeletal disorders.
Adapt your office space
Recommendations for how you best can adapt your workplace are given below. Follow the order given in the description. If, after following the description, you still find the design of your workplace to be inappropriate or uncomfortable, you can contact the Occupational Health Service Unit for a workplace assessment.
Office chair
Learn about the options for adjusting the chair by going through the user manual that comes with new chairs. In most cases, it is found in paper form in a small pocket under the chair seat. You can also find user manuals on the chair suppliers' websites. The model and type of chair you have, should be listed under the seat of the chair.
As a general rule, the chair seat should be adjustable in height, and the chair backrest should be adjustable in height and inclination. If necessary, the chair seat should also be adjustable in depth.
The most important thing you do is to familiarize yourself with the variation options the chair has, so that you have freedom of movement and at the same time have the opportunity to find a stable and comfortable position when your work task requires it. It is then crucial not to remain seated in the same position for a long time.
Video: Adjustment of a chair with a regular seat and chair with a saddle seat.
Desk
Electric height-adjustable desks should be the default for new purchases at UiO today. If you do not have an electric height-adjustable desk, your desk should be manually adjustable as a minimum requirement.
Depth of your desk should be at least 80 cm. There should be plenty of room for any equipment you need on your desk. If you use two large computer monitors, you may need a greater depth.
Height should be such that you can rest your forearms on the desk with your elbows at a 90 degree angle, to reduce strain on your neck and shoulder muscles. This applies to both standing and sitting working positions.
Location of the desk in the room should be such that there is no bright light behind your computer screen, glare or reflections from windows or other light sources. Ceiling lighting should be directly above you (see Illustration 1).
It is recommended that you sit 90 degrees relative to the window at a rectangular desk. For a corner solution, you should sit at 45 degrees, preferably some distance from the window?(see Illustration 2).
Computer screen
The computer screen should be height-adjustable, rotatable and tiltable.
The height of the screen should be positioned so that you can look slightly down towards the middle of the screen when sitting on the chair or when standing. The top of the screen should also be angled slightly backwards.
The distance from the eye to the screen should be between 50-90 cm. Find the distance that best suits you and your visionfunctions, depending on how many screens you have and the size of the screens you use.
Keyboard
Your keyboard should have a matte surface and be as flat as possible so that your wrist can be in a resting position. It shall be placed on your desk so that approximately two-thirds of your forearms rest lightly on your desk in front of the keyboard, with your wrist in a neutral position. There are alternative keyboards for those who prefer them.
Mouse
Your computer mouse shall be placed as close as possible to your keyboard or directly in front of your body (see the illustration). It is important that your forearm rest on the surface and that your wrist is bent upward as little as possible.
Use keyboard shortcuts?whenever possible.
Vary the location of your computer mouse. Use both your right and left hands. There are several different types of computer mice. Find one that is right for you.
Lighting and eyesight conditions
Good general lighting is important. Reflections and glare from sunlight and lighting can be distracting for your eyes and should be avoided.
Desk lamps, in addition to ceiling lighting,?provide variation for your eyes and extra light around your screen, keyboard and documents.
Computer glasses, or screen glasses, may be appropriate for employees who regularly work at a computer screen. Reimbursement for computer glasses requires special reasons in writing from an ophthalmologist or optician. The condition for reimbursement is that the employees cannot use their regular glasses they use daily. This is most often the case for people over the age of 40-45, or that the employee needs special correction due to long-sightedness (hypermetropia) and/or irregularly shaped corneas (astigmatism) or the like. These conditions can cause problems for working with computer screens.
Read more about the procedures for computer glasses.
Laptops, tablets and smartphones
Mobile ICT tools are primarily for short-term use, when you are not at your usual workplace. For long-term work on a laptop, tablet or smartphone, we recommend a separate keyboard and mouse, and possibly a monitor as well.
Good working positions and variation are equally important for home offices, travel or at meetings.