What is a MSD?

With so many people still working at home due to the global pandemic, Musculoskeletal Disorders (MSD) will be on the increase.

Musculoskeletal conditions/disorders affect the joints, bones and muscles, and also can include rarer autoimmune diseases and back pain.

More years are lived with musculoskeletal disability than any other long-term condition and there are more than 200 musculoskeletal conditions which affect 1 in 4 of the adult population! (Graham Stringer (2011), Hansard, col: 1342)

So, it is important that we help ourselves to reduce the risks.

How can I be affected by MSD when I am working at home?

We are now spending a lot of our time in front of our display screens, this might be to attend meetings which would normally take place face to face, extended times writing emails and documents instead of communications which use to happen in the office, continually on our phones scrolling through the latest updates/Facebook or slumped in front of the TV on a Netflix marathon!

What are the health risks with Display Screen Equipment (DSE)?

Have you noticed you are experiencing fatigue, eye strain, upper limb problems and backache from overuse or improper use of DSE? If yes then you are not the only one.

Speaking to friends who are spending hours on Zoom meetings every day they are experiencing tiredness that they do not normally experience. It has been suggested that you have to concentrate so much harder to understand facial expression, body language and also on the computer you have to over emphasise your expressions as well, this is all done subconsciously but still exhausting,

I would also bet that the screen is not set up in a way that can reduce discomfort over time! Eye strain and poor posture is going to be more problematic when our workstations are not set up correctly.

If you work for an employer at home on a temporary basis, they do not need to assess your work station but our ‘temporary’ is edging into quite a permanent place of work!

What is the advice from the HSE to employers?

This is what has been communicated by the HSE regarding employees working at home on a temporary basis:

There is no increased risk from display screen equipment (DSE) for those working at home temporarily. So, employers do not need to do home workstation assessments.

You could provide workers with advice on completing their own basic assessment at home. A practical workstation checklist will help but employers do not have to provide this for those working temporarily at home.

Other simple steps you can take to reduce the risks from display screen work:

breaking up long spells of DSE work with rest breaks (at least 5 minutes every hour) or changes in activity
avoiding awkward, static postures by regularly changing position
getting up and moving or doing stretching exercises
avoiding eye fatigue by changing focus or blinking from time to time

The HSE

What about self-employed people working at home?

Officially you do not need to assess your own set up at home if you are the only employee, but just because the ‘law’ doesn’t’ apply doesn’t mean you will not suffer MSD’s if you are working in a situation that is not conducive to how you work or your work station is not set correctly!

So, what can you do to help yourself?

Your screen

Make sure your screen is directly in front of you so you are not twisting to see the screen.

If using multiple screens, setting up correctly can be problematic, using a curved desk will help with alignment, use only the second or third screen if you really need to and have them as close to central as possible.

A swivel chair will help keep your body straight when changing monitor viewing.

When using screens up to 17 inches then the top of the screen should be approximately level with your eyes. You can adjust this on the monitor itself or have a propriety raising devise to get your laptop at the correct level (cake tin not always the best choice!)

The screen should be positioned at around arm’s length away from you when you are sitting comfortable back in your chair.

Your Keyboard

Like your monitor your keyboard should be directly in front of you, at a comfortable distance away from you. Your wrists should be able to rest in front of the keyboard when you are not typing. But do not use a wrist rest when you are typing as this can place your wrists in an unnatural position.

The mouse should be close to you so that your arm is relaxed, you can change the speed and set up of the mouse in the control panel of your computer so it suits you individually.

Your seat

You should be able to adjust the height of your seat, also the back should be adjustable in both height and tilt, this will help you get into the best position for support during the working day. Your chair should be stable and allow for easy freedom of movement.

Anything else I can do?

Changing your position throughout the day can also help, try a standing desk or a window sill to work from (make sure your screen is set up correctly), try a fitness ball to sit on to help with posture and core strengthening. Get up and walk around or take some exercise so that you are not constantly sat in one position.

Want more advise on how to set up correctly?

Head over to my Online Display Screen Equipment Awareness Course this course covers: