Protecting Yourself from Computer Hazards: A Comprehensive Checklist

Computers have become an integral part of our daily lives, and most people rely on them for work or leisure. However, prolonged exposure to computer use can lead to adverse health effects. In this article, we'll go over some common concerns shared by individuals who spend extended periods in front of a computer screen. We'll also provide a comprehensive checklist to help you create a safe, relaxed, and well-equipped workstation.

Common Worries about Computer Use

• Is there such a thing as overusing computers, and if so, how do I know when to stop?

• How many hours per day are recommended for computer use?

• Will following this time schedule affect my productivity?

Checklist for a Safe and Comfortable Workstation

Working Postures:

• Is your head and neck in line with your torso?

• Are your head, neck, and trunk facing forward without twisting?

• Is your trunk perpendicular to the floor?

• Are your shoulders and upper arms relaxed and in line with your torso?

• Are your upper arms and elbows close to your body?

• Are your forearms, wrists, and hands straight and in line?

• Are your wrists and hands straight?

• Are both of your thighs parallel to the floor?

• Can your feet rest flat on the floor, or do they need a stable footrest?

Seating (Chair):

• Does the backrest support your lower back?

• Is the seat width and depth appropriate for your body type?

• Is the seat pan too long and pressing against your knees and lower legs?

• Is the seat cushioned properly with a "waterfall" front?

• Do the armrests support both forearms without restricting movement?

Keyboard:

• Are the platforms for the keyboard/input device stable and large enough?

• Are the input devices located next to your keyboard?

• Can the input devices be easily activated?

• Does your workstation ensure that your wrists and hands do not rest on sharp or hard edges?

Monitor:

• Is the top of the monitor screen at or below your eye level?

• Can individuals with bifocals/trifocals read the screen without bending their head or neck?

• Does the distance of the monitor allow you to read the screen without leaning forward or backward?

• Is the monitor positioned directly in front of you?

• Have you taken measures to prevent glare from reflecting on your screen?

Work Area (Desk and Workstation):

• Do you have enough room between the top of your thighs and your computer table?

• Do your legs and feet have sufficient clearance space under the work surface?

Accessories:

• Is your document holder stable and large enough to hold documents?

• Is your document holder placed at the same height and distance as your monitor screen?

• Is your wrist/palm rest padded and free of sharp or square edges?

• Does your wrist/palm rest allow you to keep your forearms, wrists, and hands straight and in line?

• Do you maintain proper posture while performing telephone and computer tasks simultaneously?

General:

• Is your workstation adjustable to allow occasional changes in posture?

• Are your computer workstation, components, and accessories in good condition and functioning properly?

• Are your computer tasks planned in a way that allows for variation in tasks and breaks?

It's important to take breaks often and stretch frequently while using a computer. Ergonomic equipment, like a comfortable chair and proper desk height, can also help prevent long-term strain on your body. Additionally, practicing good posture and positioning your computer screen at eye level can reduce eye strain and neck pain. Don't forget to protect your computer with antivirus software and regularly back up important files to avoid data loss.

By taking these precautions, you can enjoy a healthier and safer experience while using your computer. As a result, this leads to more enjoyable moments spent away from the computer.