Ergonomics and working environment with screen work.

Graphic work does not wear on your back like heavy lifting — it wears through hours of static, one-sided work with mouse, keyboard and concentrated gaze at a screen. Mouse arm, neck and shoulder tension and tired eyes are the trade's typical ailments, and they develop gradually. The good news is that they can largely be prevented with proper setup, variation and habits.

§The rules: screen work is regulated

Work at screen is covered by occupational health and safety rules, and there are special requirements when, as a media designer, you work at screen regularly and in a significant part of your work time. The employer must ensure that the screen workstation is properly set up — screen, keyboard, desk, chair and lighting — and the work must be organized so it is regularly interrupted by breaks or other work activities. If you need special screen glasses for the work, the employer must pay for them.

§Arrange the workplace correctly

• 01The top of the screen about an arm's length away and at about eye level.
• 02Forearms supported and shoulders lowered; keyboard and mouse close to the body.
• 03Chair and table adjusted so feet are on the floor and thighs are horizontal — feel free to switch between sitting and standing.
• 04The screen positioned perpendicular to windows, so you avoid reflections and backlighting.
• 05Clear the nearest 30 cm: what you use all the time should be reachable without stretching.

§Mouse arm and one-sided repetitive work

Precision work with mouse and pen results in many small, identical movements for hours on end — something that can develop into pain in the hand, arm, and shoulder. Prevent this by switching between mouse, pen/tablet, and keyboard shortcuts, keeping the mouse relaxed instead of in a tight grip, and taking short micro-breaks where the hand completely releases the mouse. Respond to early signals — tingling, tenderness, fatigue — instead of working through them.

§The eyes: the screen's quiet strain

With concentrated screen work one blinks less and the eyes dry out and get tired. Give your eyes regular breaks by looking far away at regular intervals ensure good general lighting without reflections in the screen and keep the screen clean with reasonable contrast and text size. If you experience headaches flicker or problems focusing get your eyesight examined — it may be a sign that you need computer glasses.

§APV and the work environment organization

The workplace must periodically conduct a workplace assessment (APV) where work environment problems are systematically mapped and a plan is made to solve them — screen workstations are included here. On larger workplaces there is also an occupational health and safety organization with an occupational health and safety representative you can turn to with problems. Use those channels: a bad chair or a flickering screen is not something you should 'get used to' but something that should be reported and corrected.

§The psychological work environment

Deadlines, customer requirements and many simultaneous tasks are part of the trade — and time pressure is a real burden if it's constant. Good planning, realistic delivery agreements and a culture where you speak up in time if a deadline is slipping are just as much about work environment as a good chair. Talk to your manager or occupational safety representative if the pressure becomes chronic.

As an apprentice you have the same right to a safe working environment as everyone else — and you share responsibility for using the facilities correctly taking breaks and saying when something is stressful. The habits you develop during apprenticeship follow you the rest of your working life.

“No lines yet — go back and add materials or work.”

— About ergonomics in graphic work