You can help your body to reduce strain with simple checks on your posture and equipment being used. Whether working in an ‘Office’, ‘Manufacturing’, ‘Construction’ or ‘Factory’. You Need to Ensure That You

Stand Straight

Keep your spine straight to take the strain. Don’t lean.

Sit Correctly

Always adjust your chair height to ensure your elbows are at right angles.

Support Your Back

Ensure that support for your back is from the waist down.

Bend Your Knees

Take the strain on your legs instead of your back.

Body Positioning

Face Directly towards Your VDU Screen or Work

Can you see your work without turning your head? Keep your computer screen directly in front of you and at arms length away rather than to one side of your desk. If your neck is constantly twisted, discomfort will be very likely to occur.

Loosen Your Shoulders

Try to keep your shoulders low and relaxed and become aware of when you are tensing them. Consciously try to reproduce the feeling of relaxed shoulders every time you sit down at your computer. You may need to alter your work station eg. If your elbows hit your arm rests you may need to adjust them or completely remove them. If your keyboard is too high, raise your chair and use a foot rest.

Keep Your Elbows Gently at Your Side

Muscle tension is required to hold your elbows outwards or forwards. The best position for your elbows is when they hang free below your shoulders. Find this position by standing relaxed with your hands at your sides. Your elbows will be loose and free to move. Keep this position when you are seated.

Work Stations

Chair Adjustment

A chair is the main item of any workstation. The chair height should be set so that the thighs are approximately horizontal and feet rest comfortably on the floor. If the desk is too high raise the chair and use a foot rest. Adjust your back rest so it fits comfortably into and supports the lower curve of the back. Adopt a relaxed upright posture or leaning slightly back.

Desk Adjustment

A well designed desk allows the user to stretch their legs. The desk top should be just below elbow height to suit. Non adjustable desk – if the desk is too high, use a foot rest. Raise the chair until you are properly positioned. Select a foot rest that is height and angle adjustable and does not clash with the chair base. You must have sufficient desk space to carry out your tasks. Try organising your work layout so the most frequently used objects are within easy reach. A desk should have sufficient space to move the keyboard so other tasks can be performed.


Place keyboard at the front edge of the desk to reduce distance and avoid having to twist or rotate or move awkwardly and keep hands and wrists in line with your forearm.

Computer Screen

Place your computer screen should be approximately at arms length. The top of the screen should be level with or slightly lower than your eyes.


Place mouse beside keyboard in a natural posture so hand and upper limb weight on arm is supported by the desk.

Screen Glare

Glare can be a hazard and can cause eye strain. Tilt the screen to prevent reflections from overhead lights or windows. An anti glare screen fitted to your computer screen also reduces reflections.

Telephone Usage

Where there is high telephone usage specific equipment such as headsets or hands free maybe required. Exercises – To promote blood flow try:

Arm shakes

Let both your shoulders go loose and shake both arms from the shoulder, while holding both arms vertical.

Wrist flaps

Let your wrists go completely loose. Move your arms gently so as to make your hands flap. You’re doing it right when you feel a ‘heavy’ and ‘fat’ feeling in the ends of your fingers.

Shoulder rolls

In a relaxed manner, circle your shoulders (hold the rest of your body still). forwards and backwards.

Head shrug

Raise your shoulders as high as possible while pulling your head down to meet them. Drop your shoulders and hold them downwards while stretching your neck upwards. Make sure your head is not tilted forward or backward during the procedure.

Report All Accidents and Injuries to your Supervisor or Manager or the DKW Recruitment Group Health & Safety Officer within 24hrs

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