Measures for the employee against RSI complaints

Before you begin

• If you have questions concerning the layout of your work place contact the prevention officer.
• Adjust your chair:
  • The angle between upper and lower leg is approximately 90 degrees when you are sitting. You can assess this by standing in front of the chair and placing the edge of the seat against the underside of the knee cap.
  • There is adequate space between the edge of the chair and the back of the knee, approximately the thickness of a first. 
  • The height of the arm rest means the upper and lower arm make an angle of 90 degrees if you are sitting with relaxed shoulders.
  • The angle of the back rest allows you to sit in an active position and most of the support is in your lumbar region.
• Adjust your desk:
  • Ensure that the table surface is at the same height or a maximum of 2cm lower than your arm rest.
• Adjust your screen:
  • The distance between screen and eyes is approximately 60 cm (arm’s length distance).
  • The upper edge of the screen is at eye level (or a maximum 10 cm lower).

• Adjust your keyboard:
  • The screen and the keyboard are in line.
  • Ensure there is sufficient space for your keyboard, so that you have sufficient support for your arms and hands.
• When using a laptop, always use as standard an external keyboard and external mouse.
• Also ensure your workstation at home is properly set up.

During the work

• Keep your wrists in a straight position when typing and using a mouse.
• Ensure that your arms are supported when using the mouse and typing.
• Do not leave your hand on the mouse when you are not using the mouse, let go of it regularly. 
• As a minimum, after every 2 hours take a break of 10 minutes or do another type of work for a while.
• Ensure that you move enough when working at the computer. 
• Perform flexibility and stretching exercises at intervals.
• Contact the prevention officer if you have any questions or health complaints.