Here’s our top four things you can do to set up a safe and productive home office.
1. Get a decent chair
The best sort are the standard clerical-type office chairs – not the large, high-backed reclining types which some people think (mistakenly) are guaranteed to be comfortable.
A good chair for working in needs the following features:
- adjustable in height;
- a separately adjustable backrest you can bring forwards into the small of the back, as well as (preferably) altering vertically to suit your trunk length;
- a seat short enough to allow you to get full back support without the front edge of the seat pushing into the back of your legs;
- a five-star base (for stability);
- a curved, “waterfall” front;
- well padded – you shouldn’t be able to feel the seat base under the padding when you’re slumped heavily in the chair.
Many chairs on sale are labelled as “ergonomic” – but they’re not!
“Bargain” chairs usually have poor or average-strength components and assembly, and usually break down after a year or two – so be prepared to spend a bit more if you want something to last. You don’t need to overdo it, though. Some of the best chairs around are reasonably priced, but there’s some pretty ordinary high-priced ones about, too. A good chair is really worth it! Armrests are usually unnecessary, and can get in the way or push your shoulders up, so consider a chair without them. “Kneeling” type chairs are “odd-ball” – good for exceptional tasks or certain types of crook back … but they create problems, too (like lots of pressure on the knees).
2. Learn how to adjust your chair
Here’s a few things that you can do to adjust your chair to suit you.
- alter its height until your shoulders are relaxed, not slumped, in the working position;
adjust the backrest into the small of your back;
- ensure the seat pan is flat or sloping upwards (NEVER downwards) at the front;
- use a footrest if there is still any pressure under your thighs. Alternatively, lower your desk (if you can) as well as your chair;
- learn the elements of correct posture, and practice it!
3. Provide good, even lighting
Your whole working surface should be evenly illuminated, without shadows near your hand. Concealed fluorescent lighting is good (tubes are cool, light well dispersed, long life); consider an extra desk lamp as well, but ensure that the light source itself is covered, and is kept out of your field of view.
Use curtains to control screen reflections or bright sunlight, and don’t sit facing a screen with bright daylight (like a window) beyond and behind the screen. Don’t put up with a dark or shiny desktop: they should be a light to medium color, matt finish.
4. Give yourself plenty of desktop space
WHY not put your screen or laptop on a mobile, articulated holder? You can adjust it to suit (a good distance: about an arm’s length away, with the top of the screen level with your forehead), then use the handy space under it to move your keyboard out of the way. 700 mm is a good desk height, but lower for lots of shorter people.
Many desks are still far too high. Put the things you use a lot within a comfortable arm’s reach (eg phone, notepad, reference files).
A desk should be 900 mm deep (front to back)for comfortable screen viewing, and your desk should not be thick (30 mm maximum).
5. Control unwanted noise
There’s nothing like barking dogs or noisy playtime sounds to send you to the brink. Your working environment should have a minimal number of these distracting and disruptive sounds.
6. Arrange your storage sensibly
Shop carefully for cupboards and storage facilities suited to what you need. Think of your back, and the frequency with which you’ll need to be getting things in or out of whatever you buy. Put the most-used things closest to you, and consider mobile drawer units which can be moved around according to your best seated position. Computer “towers” on wheels are good, too, but not for long periods (unless they’re highly adjustable – keyboard height, screen height, etc) – perhaps a standing desk might be more suitable for you.
7. Get a decent computer
A huge hard disk (they are cheap), quality keyboard and screen, lots of RAM, fast processor. And back up EVERY day. If you don’t know how, find someone who can show you. Use a USB key (“memory stick”), a DVD or CD burner, a separate hard disk, cloud storage or email your work off-site.
8. Provide heating and cooling
Climate control in your working environment should make you comfortable, but not sleepy. Hot weather can often be met with a simple pedestal fan and light clothing. Watch tangi-fans for heating the legs under the desks: they’ll put you to sleep, and they can be a fire and SafetyDiving boards and their properties
Dangerous Goods assessments
Crash testing of vehicles
Dogs biting postmen
Drilling - offshore oil and gas
Elevated work platforms
Flight attendant uniforms
Flying a helicopter
Gas and oil platforms (offshore)
Guarding of machines (training, advice)
Guarding of presses
Harnesses (and safe restraint)
Helicopters - pilot's flying position
Off-shore oil platforms
Refuelling jet aircraft
Ribbed roofs and working on them
Safety harnesses and similar restraints
Sawmills and work performed there
Reducing slips in a soap factory
Slips and falls generally
9. Take regular breaks
Muscles need movement – from the tiny muscles which manage your eyes to the big ones which support your back. Get up and get things. Try working standing up sometimes. Get some fresh air. And keep yourself fit – daily exercise (even just a brisk walk) will repay you many times in the extra hours of productive work you’ll be able to do as a result.