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prospects and be enormously positive for your wellbeing. Still, there are health challenges posed by long periods of study at a desk or in a lab, and by the stress associated with completing

a postgraduate research degree.

While the University has responsibility to ensure the research environment (workplace) does not risk your health and safety, it is just as important that you make a commitment to staying healthy and safe, and to take appropriate steps to prevent problems.

Avoid ‘overuse’ injuries

Overuse injuries include repetitive strain injury (RSI), tenosynovitis and epicondylitis. These result from excessive static overload (constant muscle tension) and/or dynamic overload (repeated muscle tension) of the muscles, joints, tendons and nerves. They can occur with any activity involving fixed head postures or repetitive movements such as various occupational tasks as well as some sports. As all research students spend lengthy periods working on a computer, prolonged keyboard use is a particular worry but problems can be prevented by good ergonomics and work methods.

The following are some tips to help you avoid strain and injury while you work:

1. Use the mouse efficiently

• Avoid stretching to reach the mouse pad by placing it directly in front of the arm using it. • Use function key alternatives as much

as possible.

• Learn to use the mouse in both hands and swap the mouse between hands on a few occasions throughout the day.

• Vary the inputting task to include some keyboard and some mouse use.

2. Arrange your workstation ergonomically • Adjust chair height so that, with your fingers

on the middle row of keys, your forearm is level with the floor.

• When sitting tall and looking straight ahead, your eyes should be within the top 1/3 of the screen.

• Your shoulders should be relaxed and your upper arms hanging comfortably at your sides. • Use a foot rest if necessary to ensure

your thigh is nearly parallel to the floor.

• Adjust the backrest of the chair so that it fits into and supports your lower back. • Avoid using office chairs with armrests.

They cause you to either hunch your shoulders, or raise your upper arms in order to use a keyboard freely. • If you look at the screen frequently,

position it so that you do not need to bend your head or turn it to the side. • Place the keyboard directly in front of you.

Do not key with the wrists resting on the desk or the front of the keyboard. Keep a soft touch on the keys, and avoid a bent-up wrist position even when resting.

3. Minimise eyestrain

• Arrange your computer so that strong light doesn’t fall directly on the screen.

• Use an antiglare screen if necessary. • If you work in a heated or air-conditioned

room, drink plenty of water to remain hydrated, and to prevent dry eyes.

• Look at a distant object around every ten minutes when working at your computer for long periods.

• Have your eyes checked annually to see if you need glasses, or your glasses need adjustments.

• Ensure source documents are clearly legible, and your monitor is placed at a comfortable distance.

• Make sure your working area has adequate light. During the day, natural light is preferable. • Use a larger than average monitor if you can

(e.g. 17” or 19”).

• Dim the brightness of your monitor to a comfortable level.

4. Use document holders

Use document holders for data entry and position them directly in front of you (between your monitor and keyboard) to avoid neck bending and twisting. 5. Take regular breaks and perform

‘pause’ exercises

No single posture can be maintained for a long period of time without discomfort or build-up of fatigue. Take short breaks at least every hour. Performing pause exercises to regularly warm up the body for repetitive work or to interrupt constant loading will help lessen the build-up of fatigue and improve your productivity. These exercises should

More assistance

More information on services is available in Appendix A: Extra Info and Support SUPRA

Phone (02) 9351 3715

Staff and Student Equal Opportunity Unit Phone (02) 9351 7122

<http://sydney.edu.au/eeo> University Work Health & Safety Phone (02) 9351 5555

<http://sydney.edu.au/whs/index.shtml> See University of Sydney Policy Register website <http://sydney.edu.au/policies> to access key policies relevant to this section:

• Harassment and Discrimination Prevention Policy and Resolution Procedure

• Work Health and Safety Policy 2012 • Work Health and Safety Procedures

2012

NSW Work Health and Safety Act 2011 <http://www.legislation.nsw.gov.au> WorkCover Authority of NSW Phone 13 10 50

<http://workcover.nsw.gov.au> not be taken to the point of pain or discomfort (sets

of about half a dozen each are great). Ideally the exercises should be done standing, but many can be done seated. Pause exercises include:

• Flexing your fingers while keeping your hand open.

• Curling your hands into a fist, and then relaxing them.

• Rotating your wrists by making circles in the air.

• Rolling your head. Start with your chin close to your chest and then slowly and carefully turn your head in a circle.

• Putting your hands on your shoulders and slowly make wide circles with your arms. • Shrugging your shoulders slowly.

• Rolling your eyes. Look up (without turning your head), and then slowly move your eyes clock-wise and then anti-clockwise. • Doing knee-bends to stretch the legs.

Warning signs

If you do experience recurrent or persistent feelings of discomfort, heaviness, weakness or tenderness, these feelings should not be ignored. Over time they can progress to more problematic symptoms such as pains and aches, tingling, swelling, and sensations of pins and needles. Treat the warning signs early and in most cases the symptoms will quickly disappear. It is generally recommended that if you experience any of these sensations, you should see a doctor immediately. A doctor will be able to inform you of occupational therapists and treatments to reduce the risks of these types of conditions.

Bullying, harassment and discrimination

Although the University’s policy and procedures do not adequately cover bullying of students by staff, except where students are also employed by the University, this is a significant area of concern for some research students, and is covered by NSW Work Health and Safety legislation.

See Harassment, Discrimination and Bullying on page 48.

Work Health & Safety legislation

While researching at the University of Sydney, you are subject to Work Health and Safety standards that are based on University policy as well as

Occupational Health and Safety. While you have a responsibility to act responsibly and professionally to ensure your safety and that of those around you, the University has a responsibility to ensure that you have a safe work environment. This covers a wide range of areas from the use of hazardous materials to everyday requirements such as adequate lighting. If you are concerned about unsafe or unhealthy workplace practices or environments, you should raise this with your supervisor or Head of School or Department.

If you want to report a work health and safety incident contact the University’s Work Health and Safety Services. More information on work health and safety can also be obtained from the WorkCover Authority of NSW.

The Thesis Guide

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