MINISTRY OF HUMAN RESOURCES

DEPARTMENT OF OCCUPATIONAL SAFETY AND HEALTH

GUIDELINES ON
OCCUPATIONAL SAFETY
AND HEALTH FOR
WORKING WITH DISPLAY
SCREEN EQUIPMENT
2024
 GUIDELINES ON
OCCUPATIONAL SAFETY
AND HEALTH FOR
WORKING WITH DISPLAY
SCREEN EQUIPMENT
2024
GUIDELINES ON OCCUPATIONAL SAFETY AND HEALTH FOR WORKING
WITH DISPLAY SCREEN EQUIPMENT 2024

COPYRIGHT

First Printing

Guidelines on Occupational Safety and Health for Working with Display Screen
Equipment 2024

All rights reserved. No part of this publication may be reproduced or used in any
form or method, either electronically or mechanically, including photocopies or
internet or intranet transmission, without prior written permission, unless stated
otherwise or required in the context of its implementation.

Guidelines on Occupational Safety and Health for Working with Display Screen
Equipment 2024

e ISBN 978-629-99979-0-0

Publisher
Department of Occupational Safety and Health
Ministry of Human Resources
Level 1, 3, 4 & 5, Setia Perkasa 4,
Setia Perkasa Complex,
Federal Government Administrative Centre,
62530 Federal Territory of Putrajaya.
 GUIDELINES ON OCCUPATIONAL SAFETY AND HEALTH FOR WORKING
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PREFACE

These guidelines may be cited as the Guidelines on Occupational Safety and Health for
Working with Display Screen Equipment 2024. These guidelines replace the previous and
first version of Guidelines on Occupational Safety and Health for Working with Video Display
Units (VDU’s) 2003.

The purpose of these guidelines is to provide a systematic plan and an objective approach
in identifying ergonomics risk factors and controlling risk associated with work activities and
tasks involving Display Screen Equipment (DSE) in the workplace.

The current working environment relies heavily on DSE in daily operations. However, there
remains a gap between the application of ergonomics and the widespread usage of DSE.

These guidelines are conceived to function as a reference for employers, safety and
health practitioners, designers, manufacturers and employees to help them plan as well
as implement effective control measures based on the ergonomics risk factors associated
working with DSE.

These guidelines will assist in the prevention of injury and illness in the workplace, leading
to the reduction of medical expenses and improvement of business performance and
productivity through the provision of safety and health at the workplace.

The Department would like to thank all committee members

for their efforts and contributions in the preparation of these
guidelines.

Ir. Hj. Mohd Hatta Bin Zakaria

Director General
Department of Occupational Safety
and Health Malaysia
2024

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ACKNOWLEDGEMENT
The Department of Occupational Safety and Health Malaysia would like to thank
the following individuals for their most valuable contributions during the drafting
of these guidelines.

The main committee and technical committee involved in the preparation of these
guidelines are as follow:

Main Committee
Name Organization
Ahmad Nazri bin Ab Kader DOSH
Mohd Yunos bin Talib @ Khalid DOSH
Dr. Ishkandar bin Md Yusoff DOSH
Hjh. Noor Azurah binti Hj. Abd Rahman DOSH
Nor Maizura binti Yusoff DOSH
Ts. Dr. Hamidi bin Saidin DOSH
Ts. Fauziah binti Kamaruddin DOSH
DOSH
Dr. Rajinderjit Singh Hullon
DOSH
Ir. Rizal Azizi bin Ghazali
DOSH
Mohd Norhafiz bin Ibrahim
DOSH
Mohd D’Azmir bin Kamarudin
DOSH
Ts. Mazlina binti Yusof
DOSH
Musna binti Rappe

Technical Committee
Name Organization
Prof. Dr. Shamsul Bahri bin Hj. Mohd Tamrin Universiti Putra Malaysia
Ir. Dr. Abdul Azim bin Abdul Rahman Industrial Representative
Daryl Tan Liang Xue Industrial Representative
Dieter Lim Ooi Leong Industrial Representative
Captain Kannan Perumal Academies Sector
Nurul Nadia binti Matdiah Pengurusan Air Selangor Sdn Bhd
Raemy bin Md. Zein NIOSH
Zulfarena binti Mat Rasidi Telekom Malaysia Berhad
Assoc. Prof. Dr. Zulkipli bin Ghazali Academies Sector

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ABBREVIATION

AR Augmented Reality

CVS Computer Vision Syndrome

CCTV Closed-Circuit Television

CTS Carpal Tunnel Syndrome

DOSH Department of Occupational Safety and Health

DSE Display Screen Equipment

ERA Ergonomics Risk Assessment

GPS Global Positioning System

ISO International Organization for Standardization

IPD Interpupillary Distance

MR Merged Reality

OMSD Occupational Musculoskeletal Disorders

OSHA 1994 Occupational Safety and Health Act 1994

RSI Repetitive Strain Injury

SBS Sick Building Syndrome

SOCSO Social Security Organisation

TV Television

TNS Tension Neck Syndrome

VDU Visual Display Units

VR Virtual Reality

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Preface i
Acknowledgement ii
Abbreviation iii

1.0 Introduction 1
TABLE OF CONTENTS

1.1 Purpose 1
1.2 Objectives and Benefits 1
1.3 Scope and Application 2

2.0 Legal Requirement 3
2.1 Legal Requirement 3
2.2 International Standards
3
3.0 Terms and Definitions 4
4.0 Ergonomics Risk Factors Related to Working 6
With Display Screen Equipment
4.1 Ergonomics Risk Factors 6
4.1.1 Awkward Posture 6
4.1.2 Static and Sustained Posture 9
4.1.3 Repetition Motion 9
4.1.4 Contact Stress 10
4.1.5 Environmental Risk Factor 10
4.1.6 Other Risk Factors 11
4.17 Ergonomics Risk Assessment 11

5.0 Health Effects of Working With Display Screen 12
Equipment
5.1 Occupational Musculoskeletal Disorders 12
(OMSD)
5.2 Computer Vision Syndrome (CVS) 13
6.0 Principles of Ergonomics For Working DSE 14
6.1 Work in Nature Posture 14
6.2 Keep Task and Item Easy Reach 14
6.3 Reduce Excessive Motion 14
6.4 Maintaining and Comfortable Environment 15
7.1
Control Measure 16
7.1 Design Recommendations 16
7.1.1 Furniture 16
7.1.2 Work Surfaces 17
7.1.3 Chairs 17
7.2 Document Holders 18
7.3 Monitors 19
7.3.1 Single Monitors 19

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7.3.2 Dual Monitors 21

7.3.3 More than Two Monitors 23
7.4 Monitor Screen Tilt 24
7.5 Keyboards 25
7.6 Mouse 26
7.7 Portable or Handheld Devices 27
7.8 Wearable devices 28
TABLE OF CONTENTS

7.9 Laptops and Other Portable Computers 30

7.10 Display Screen Equipment Arrangement 31
7.11 Flickering 32
7.12 Display Luminance 32
7.13 Contrast 33
7.14 Glare 34
7.15 Font 35
7.15.1 Recommended Presentation 35
Slides Font Sizes
7.15.2 Recommended Documents 37
Font Sizes
7.16 Environmental Factors Improvements 37
7.17 Work Rate and Work Load 37
7.18 Rest Periods 38
7.19 Job Variety and Rotation 38
7.20 Maintenance of DSE Equipment 39
and Furniture
7.21 Medical Examination 39
7.22 Exercises at Workplace 40
7.23 Training and Information 40

8.0 ACTION BASED CHECKLIST FOR DISPLAY SCREEN 41
EQUIPMENT
References 42
Appendices 45
Appendix 1 : International Standards related to Display 45
Screen Equipment
Appendix 2 : Action Based (DSE) Workstation Checklist 47
Display Sreen Equipment
Appendix 3 : Eye Exercises for DSE Employees 51
Appendix 4 : Physical Exercises for DSE Employees 59

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1.0 INTRODUCTION
Prolonged usage of Display Screen Equipment (DSE) can cause weariness, stress and
Computer Vision Syndrome (CVS), as well as pain in the arms, shoulders, back or neck. If
DSE evaluations are conducted, equipment is properly configured and best practices are
followed these problems can be prevented.

The number of confirmed instances of occupational disease is 7,143 according to

the National Occupational Accident and Disease Statistics 2022 with Occupational
Musculoskeletal Disorders (OMSD) accounting for the second highest number of cases
(678) following Occupational Noise Related Hearing Disorders.

1.1 Purpose

The aim of these guidelines is to provide guidance on knowledge, awareness and control
of ergonomics risk factors (ERF) associated with DSE at the workplace in order to fulfil one
of the general duties prescribed under the Section 15 (1) Occupational Safety and Health
Act 1994 (OSHA 1994) [Act 514] which is to ensure that employers provide a safe place of
work to their employees and other related persons.

1.2 Objectives and Benefits

The objectives of these guidelines are as follow:

a Explain the ERF associated working with DSE;

b Explain the potential of health effects arising from working with DSE; and

c Highlight the principles of ergonomics for working with DSE workstation and
control measures to prevent OMSD and CVS.

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The benefits of implementing these guidelines are to:

a Allow employers to design, implement and monitor preventive interventions;

b Reduce DSE symptoms caused by exposure to DSE ergonomics risk factors; and

c Reduced medical expenses and employee absenteeism.

1.3 Scope and Application

The scope of these guidelines covers the issues related to working with DSE which are part
of the physical ergonomics domain in the workplace which involve:

a The use of DSE exceeding one (1) hour continuously throughout the day; or

b The use of DSE more than four (4) hours cumulatively in a day without taking frequent
breaks throughout the day.

These guidelines are applicable to workplace as provided by Occupational Safety and

Health Act 1994.

These guidelines should not apply to:

a DSE attached to any means of transportation (e.g.: GPS on a trailer);

b DSE which are intended for the use and operation of members of the general public
(e.g.: electronic billboards); and
c DSE on personal devices which are not used for work (e.g. personal smartphones).

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2.0 LEGAL REQUIREMENT

2.1 Legal Requirement
The OSHA 1994 aims to secure the safety, health and welfare of persons at work, for
protecting others against risks to safety or health in connection with the activities of
persons at work. Under the Act employers, employees and self-employed person are
required to meet certain standards on safety health and welfare. The general provisions
for working with DSE are as follows;

a Section 15 of the Act describes the duty of every employer to ensure; so far as is
practicable, the safety, health and welfare at work of all his employees.

Section 17 of the Act describes the general duties of employers and self-employed
b
persons to conduct his undertaking in such a manner as to ensure; so far as is
practicable that he and other persons not being his employees, who may be
affected thereby are not thereby exposed to risk to their safety and health.

Section 20 of the Act describes the duties of a person who designs, manufactures,
c
imports or supplies any article for use at work.

d Section 24 of the Act describes the duty of every employee while at work.

2.2 International Standards

International standards provide ergonomics guidelines for the use of DSE. Complying
with international standards improves safety and health performance in organisations.
Examples of International Organization for Standardization (ISO) documents that can be
used as a reference for DSE best practices can be found in Appendix 1.

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3.0 TERMS AND DEFINITIONS

For the purposes of these guidelines, the following terms and definitions apply.

Display Screen Display screen equipment are devices or equipment with a

Equipment (DSE) display screen, including both conventional display screens
and those used in emerging technologies.

This includes display screen equipment such as but not

limited to:
• Computers
• Laptops
• Tablets
• Smartphones
• Handheld devices (i.e.: meter reading equipment)
• TV screens
• CCTV screens
• Projection screens
• Interactive whiteboards

Frequent Break Taking a break from any DSE (including personal devices).
Example: every 20 minutes, spend 20 seconds staring 20 feet
away.

Workstation An area with equipment for the performance of a specialized

task usually by a single individual.

Portable Device(s) A portable device is any device that can easily be carried. It
can be divided into two (2) types:

a) Handheld devices are asmall form of computing devices

that is designed to be held and used in the hands Example
of handheld devices includes tablets and smartphones.

b) Wearables devices are designed to be used while worn.

Example of wearable devices include wearable screens
(VR/AR glasses and drone glasses) and smart watches.

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Ergonomics Risk Ergonomics risk factors is any attribute, characteristic or

Factors exposure that may cause or contribute to a musculoskeletal
injury; the mere present of the risk factor may not in itself
result in and injury. In general, two or more risk factors may
be present at one time, thereby increasing the risk of injury.

Environmental Risk Environmental risk factors refer to stressful factors in the

Factors environment that effect human comfort, activity and health.
This includes thermal environments, illumination, noise,
ventilation and extreme atmospheric pressure environments.

Organizational Risk Organizational aspect of ergonomics risk factors, typically

Factors contributed by policy, procedures, work practice and culture
of the organisation.

Ergonomics Risk Systematic methods to identify potential any attribute,

Assessment characteristic or exposure that may cause contribute to
musculoskeletal injury consider the likelihood of harm due to
exposure and enable employers to plan, introduce monitor
preventive and corrective measures to ensure that the risks
of ergonomics-related injury, diseases or disorders are
always adequately controlled.

Carpal Tunnel Carpal tunnel syndrome is a nerve compression syndrome

Syndrome associated with the collected signs and symptoms of
compression of the median nerve at the carpal tunnel in the
wrist. Carpal tunnel syndrome is an idiopathic syndrome but
there are environmental and medical risk factors associated
with the condition.

Tendon Neck Tension neck syndrome is characterized by neck pain,

Syndrome shoulder pain, accompanied by muscle stiffness, muscle
tenderness and muscle spasms.

Computer Vision Computer vision syndrome also known as digital eye strain
Syndrome is described as a group of eyes and vision related problems
that result from prolonged computer, tablet, e-reader and
cell phone use.

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4.0 ERGONOMICS RISK FACTORS RELATED TO WORKING

WITH DISPLAY SCREEN EQUIPMENT

Ergonomics risk factors (ERF) for working with DSE include poor posture, repetitive
movements, improper workstation arrangement, insufficient rest breaks, poor lighting
and glare, which can lead to OMSD and other health disorders. Understanding these ERF
is crucial for creating effective workplace interventions that promote employee well-
being.

4.1 Ergonomics Risk Factors

4.1.1 Awkward Posture

Posture refers to the position of variuos body parts. When these various of body parts
and joints are in their ‘resting’ position (simply means the position in which there is the
least tension or pressure on nerves, tendons, muscles and joints). This pose is known as
neutral postures. Awkward postures occur when the body deviate significantly from its
neutral position during work activities.

Awkward postures place excessive force on joints and overload the muscles and tendons
around the affected joint. Joints of the body are most efficient when they operate closest
to the mid-range motion of the joint. OMSD is increased when joints are worked outside
of this mid-range repetitively or for sustained periods of time without adequate recovery
time. Awkward postures in DSE usage can be caused both by poorly design workstation or
by poor working habit. Examples of awkward posture during DSE operation and possible
causes is shown in Table 4.1.

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Table 4.1 : Awkward postures during DSE operation and possible causes

Body Neutral Awkward Possible

Part Posture Posture Causes

o
0 - 10
o in extension
1. Monitors is too high
2. Sit with wrong posture (leaning forward
too much)
Head bent
3. Using bifocal lenses
backward
4. Poor vision/screen legibility

o
0 - 10
o
o
1. Monitor too low
20 +
2. Looking at keyboard during typing
3. Reading documents on tables
4. Sit with wrong posture (leaning backward
Head bent
backward too much)
5. Operating portable DSE

0o- 10o
Neck in 1. Screen is not directly in front of employee
2. Keyboard at mouse is not directly in front
Neck twisted
of employee
(left or right) 3. Work documents are not directly in front
of employee
Neck & 0
o

Shoulder

1. Cradling phone handle during DSE operation

Head bent 2. Obstructed views
sideways

o
0
1. Table surface is too high
Shrugged/ 2. Chair height is too low
raised
shoulder
3. Operating portable DSE
4. Not using arm rest (‘Hanging arm’)

1. Keyboard and are mouse far away

o o
45 - 90
from the body
o
60 - 100
o 2. Reaching far equipment repetitively
Outstretched
3. Reaching overhead
arms

o
100 +
1. Table surface is too high
2. Chair height is too low
Bent elbow 3. Trying carrying portable DSE screen too
(more than
100o) near to eyes

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Body Neutral Awkward Possible

Part Posture Posture Causes
o
15 +
1. Not using wrist rest
2. Keyboard too thick
3. Table surface too low
Wrist bent upward
4. Using keyboard while standing

Neck & 15o+

Shoulder 1. Table surface is too high
2. Chair height is too low

Wrist bent downwards

Wrist bent 1. Not lifting wrist when using typing

sideways or moving mouse
2. Holding item in awkward postures

Unsupported 1. Sit without utilising back rest

lower back/ 2. Chair with inappropriate backrest
slouching

1. Sit only at the front edge of chair seat

2. Chair too high
Unsupported
back/ 3. Chair far away from table (due to habit
leaning or not enough legroom)
forward
Back & Leg

Back
straight and 1. Overreaching items/documents
not twisted 2. Non-rotating chair
Twisted back

Leaning
sideways 1. Reaching low drawer

Feet firm on
the floor or Hanging leg 1. Chair is too high
footrest
2. Seat depth is too long

Feet firm on Bended knee 1. Chair is too low

the floor or (less than 90o) 2. Poor habit (i.e. tucking leg under
footrest seat, cross-legged sitting etc)

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4.1.2 Static and Sustained Posture

Static and sustained posture refer to physical exertion in which the same posture or
position is held throughout the exertion. Increased loads or forces on the muscles
and tendons contribute to fatigue. In addition, the muscles hold the body in a
single position for a long period, which can result in circulation problems and cause
muscle tension. Sustained exertions are a form of static loading that occurs when
force is continuously applied for long periods. Examples include keeping head still
while looking at monitor, continuous holding portable DSE, sitting without making
any movements for long periods and holding down the shift key on the keyboard.

4.1.3 Repetition Motion

Repetitive motion is commonly associated with the duration of work task, intensity
and work or tasks design. Performing same motions repeatedly throughout the
day, such as typing on a keyboard. Typing, the act of inputting data into a digital
system using a keyboard, constitutes a cyclical activity that engages a limited set
of muscle groups in a recurrent pattern. The classifications of typing can be broadly
categorized based on several criteria, as shown in Figure 4.1.

Speed :
01 • Slow Typing
• Fast Typing

Accuracy :
02 • Error-prone Typing
• Error-free Typing

03
Method :
• Hunt and Peck: Looking at the keys while
typing
• Touch Typing : Typing without looking 04
at the keys
Purpose :
• Professional Typing: Typing carried out for professional or work-related purposes.
• Casual Typing: Typing for personal or casual purposes.

Figure 4.1 : Classifications of typing

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The health implications tied to typing activities largely hinge on the intensity and
duration of the task alongside individual ergonomics setups. High-intensity typing,
especially when executed in ergonomically unfavourable conditions, can precipitate
a spectrum of OMSD. In addition, tapping the touchscreen for portable DSE, flipping
through documentation, clicking a mouse or using a calculator may cause in trauma
to joints and surrounding tissue. These include but are not limited to Carpal Tunnel
Syndrome (CTS), Tendonitis and Repetitive Strain Injury (RSI).

4.1.4 Contact Stress

Contact stress is the impingement or injury by hard, sharp objects, equipment
or instruments when grasping, balancing or manipulating. Contact stresses are
encountered when working with forearms or wrists against the edge of a desk or work
counter. The muscles and tendons are impinged when pressed into the sharp edge.
The effects of local contact stress can be made worse if the hard object contacts
an area without much protective tissue, such as the wrist, palm or fingers and when
pressure is applied repeatedly or held for a long time.

4.1.5 Environmental Risk Factors

Work environment surrounding the DSE workstations is very important to ensure work
efficiency and comfort of the employee. Improper setting may promote the onset
of environment related disorders include but are not limited to CVS, Sick Building
Syndrome (SBS), lethargy and mental stress. Some of environmental risk factors
related to DSE as shown in Figure 4.2.

a Expose to cold temperature from air conditioner unit;

b Rapid changes of hot and cold temperatures inside and

outside building;

c Poor lighting and illumination;

d Poor air quality, odour and ventilation;

e Long-term exposure to noise (e.g. humming noise from

machinery).

Figure 4.2 : Environmental risk factors related to DSE

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An inadequate environment can have a negative impact on concentration and

communication therefore impairing work performance or productivity. Extreme
temperatures, inadequate air ventilation, inadequate lighting and excessive noise
are examples of environmental risk factor which leading to adverse impact on
employees while working with DSE.

4.1.6 Other Risk Factors

Psychosocial risks factors such as excessive workloads, conflicting demands, lack
of influence over the way the job is done, job insecurity and lack of management
support or colleagues can further aggravate the existing stress and strain which
results in fatigue leading to OMSD.

Many of these risk factors are encountered in office work, with or without the use of
computers such as in call centre where operators may receive verbal abuse, working
in isolation, bullying, etc. In some cases, the impact of computing technologies on
how jobs are structured can play a major role such as in using software with glitches,
slow system, unfamiliar or relatively new software.

The potential impact of these factors is two-folds. Firstly, they can have a direct impact
on the mental and physical health of employees. Secondly, there is a growing body
of evidence that they can contribute to (and exacerbate) the risk of musculoskeletal
problems. It is important that these risk factors are taken into consideration during
risk assessment.

Individual risk factors such as age, body mass index (BMI), physical activity,
unhealthy diet, etc. can further contributes to OMSD. As opposed to older individual
whose physiological system has worn after years exposures to various ergonomics
risk factors, a younger adult has a higher tolerance and flexibility against external
stressors. Besides that, being engaged in certain hobbies such as gardening, fishing,
knitting, etc. as well as intensive sports activities can further increase strain on the
body musculoskeletal system which results in fatigue leading to OMSD and further
aggravated by work.

4.1.7 Ergonomics Risk Assessment

Ergonomics risk assessment (ERA) is a systematic and objective approach to identify
ERF, assess and control ergonomics risk associated with the work tasks and activities
in the workplace. Methods for implementation of ERA at the workplace are described
in the relevant guidelines on ergonomics risk assessment published by DOSH.

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5.0 HEALTH EFFECTS OF WORKING WITH DISPLAY SCREEN

EQUIPMENT
Employees who working with DSE has been shown to be associated with a number of
potentially serious health effects such as OMSD, CVS and related health effects.

5.1 Occupational Musculoskeletal Disorders (OMSD)

Prolonged working with DSE has also been associated with musculoskeletal conditions
especially around the neck and shoulder, usually provoking existing symptoms.
Symptoms of OMSD were also higher among those who spent more time using of DSE
at work. Employees often experience varying levels of discomfort which range from
the acute strain which often presents itself as muscle fatigue, aches, pain, weakness,
tenderness or swelling that recover with proper rest, to more chronic conditions which
often impair function and affect daily activities.

OMSD can affect any part of body including the neck and the upper extremity (the
shoulder until the fingers). Variety of clinical syndromes such as nerve compression,
tendon inflammations and related conditions, muscle inflammations and degenerative
joint disease including fibromyalgia myositis and focal dystonia.

The health effect of using DSE include CTS, which involves compression of the median
nerve where it passes through the wrists or carpal tunnel producing clinical symptoms
including numbness, tingling, pain and eventually loss of muscle function in the thumb
and first two and one-half fingers of the hand. Beside CTS, other peripheral nerve
compressions may occur in the ulnar tunnel of the wrist, the forearm and the thoracic
outlet. Tendon inflammatory conditions (tendinitis, tenosynovitis) or specific point of
inflammation such as epicondylitis, shoulder bursitis, tension neck syndrome (TNS) and
cervical disorders (cervical degenerative disease or spondylosis).

Oftentimes people who are suffering from these disorders are employees of keyboards
that have high workload combined with tight deadlines such as office clerks and
accounts personnel. These OMSD are often caused by various factors, which include but
not limited to:

a Awkward posture at the DSE workstation;

b Sustained and static postures at the DSE workstation;

c Repetitive use of the DSE; and

d Excessive muscle fatigue, which often caused by increased muscle tension.

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5.2 Computer Vision Syndrome

Computer vision syndrome (CVS) also known as digital eye strain is described as a
group of eyes and vision related problems that result from prolonged computer, tablet,
e-reader and cell phone use.

CVS is a growing public health issue that is suffered by million people on a global scale,
which is mainly due to an increasing amount of time spent behind digital screens.
Not only does CVS affect the health of people, but it also causes a reduction in work
productivity, increases error rates, negative job satisfaction and causes impairment to
their visual abilities.
CVS has a wide variety of symptoms and in general is divided into three (3) major
categories:

a Eye symptoms (e.g. dry eyes, watery eyes, irritated eyes)

b Vision symptoms (e.g. eye strain, eye fatigue, blurred vision)

c Posture symptoms (e.g. sore neck, shoulder pain)

Symptoms of CTS include visual and ocular symptoms such as headaches, eye strains,
ocular discomfort, dry eyes, diplopia and blurred vision.

Common health effects of prolonged DSE related work or operations are visual problems
which include eyestrain, headaches and musculoskeletal injuries. These visual problems
often affect the visual performance and work performance of the DSE employees.
Employees with existing visual deficits may find that prolonged use of DSE will make the
visual deficits more noticeable.

Examples of work conditions that are related to visual problems as shown in Figure 5.1.

Staying in the same position

and concentrating on the Inadequate lighting, glare
DSE screen for a long time. and reflection.

Poor positioning of
A drifting, flickering or jittering
the DSE.
image on the DSE screen.

Poor legibility of the screen or

source documents.

Figure 5.1 : Work conditions related to visual problems

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6.0 PRINCIPLES OF ERGONOMICS FOR WORKING WITH DSE

There are four (4) key ergonomic principles for working with DSE: adopt a natural
posture, keep tasks and items easily accessible, minimize excessive movements and
maintain a comfortable work environment.

6.1 Work in Nature Posture

The principle of “Work in Nature” posture typically refers to the idea of aligning work
practices and environments with natural patterns and principles. This principle aims to
increase health and productivity by aligning employee’s physical posture and ergonomic
setup with natural and comfortable positions.
This includes designing workstations and tools that support natural body mechanics,
such as ergonomic chairs and desks that encourage proper sitting or standing positions.
By applying this principle will be enhancing the comfortability and productivity while
working with DSE.

6.2 Keep Task and Item Easy Reach

Keeping tasks and items within easy reach is a practical principle that contributes to
efficiency and comfort in a work environment. Easy accessibility minimizes physical
strain and fatigue. Employees don’t have to stretch or contort their bodies to reach items,
reducing the risk of musculoskeletal injuries like strains or repetitive strain injuries.

6.3 Reduce Excessive Motion

Reducing excessive motion is crucial to minimizing ergonomic risks in the workplace.
Excessive motion can cause to strain and fatigue in muscles and joints, increasing the
risk of musculoskeletal disorders. This, principle may contribute to reduce eye fatigue
and strain due to looking to DSE.

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6.4 Maintaining a Comfortable Environment

Maintaining a comfortable environment is essential for promoting productivity and
well-being in the workplace, as shown in Figure 6.1.

By prioritizing a comfortable environment, employers can enhance employee

satisfaction, reduce stress and improve overall productivity and well-being in the place
of work while working with DSE.

a b
Ensure the Provide good
workspace to air circulation to
maintain a prevent stuffiness
comfortable and maintain air
temperature range quality. Proper
(typically between ventilation reduces
23-26°C). the concentration
of indoor pollutants
and promotes
a healthier
environment.

c d
Use adjustable Ensure workstations
lighting that are ergonomically
minimizes glare and designed with
provides sufficient adjustable furniture
illumination for and equipment
tasks. Natural light is to support proper
ideal but should be posture and reduce
supplemented with physical strain.
artificial lighting that
is easy on the eyes.

Figure 6.1 : Maintaining a comfortable environment

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7.0 CONTROL MEASURE

7.1 Design Recommendations
The design of the workstation should consider any constraints imposed by the body
dimensions of those likely to work in it together with any clothing or other necessary
items. This consideration from the employer should be not limited to the types of
furniture, work surfaces, physical safety, cable and wire arrangements and any
equipment related to DSE.

The frequency, speed, direction and range of body or limb movements should be
within anatomical or physiological limits. The need for extremely precise motions
shouldn’t demand a significant amount of muscular strength.

7.1.1 Furniture
The employer should ensure the furniture be selected as shown in Figure 7.1.

b c d
Equipment to be Duration and Method of
located at the intensity of operation of the
workstation the task to be equipment
performed
e
Changing
nature and
a function of the
workstation
Task performed
at the
workstation

Selection of Furniture
f
Number of
employees at the
workstation (e.g.
single employee or
multiple employee
workstations)

Figure 7.1 : Selection of furniture

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7.1.2 Work Surfaces

The employer should ensure the work surfaces or work desk be considered by the
following criteria as shown in Figure 7.2.

Size
The desk or work surface should be large enough to allow a flexible
arrangement of the screen, keyboard, documents and related equipment.
There should be adequate space for employees to find a comfortable
position.

Physical Safety
Work desk or work surface, particularly the underside of the work surface,
should not have any sharp edges, corners, protrusion or rough surfaces
likely to cause injury to employees or damage to their clothing.

Cable or Wire Arrangement

Facilities should be incorporated within the work desk or work surface
design to accommodate the cables required for power, data transmission
and telephone demands of the workstation and to stow any excess cable.
Switches that are used regularly should be readily accessible. Provision
should be incorporated for cable maintenance.

Finishing on Work Surface

The work surface at least a neutral colour such as light brown and have
a satin or matte finish. The work surface should also be easy to clean and
finished so that it is possible to write on a single sheet of paper with no
backing.

Workstation Design
The workstation should be rigid and stable. There should be enough space
provided under the work surface to allow free leg movement without
obstruction.

Modesty Panel
The workstation should have a modesty panel to provide operator privacy
under the work surface. The modesty panel should not interfere with work
surface height adjustment.

Figure 7.2 : Consideration of work surfaces

7.1.3 Chairs
The selection of chairs for sitting at place of work should be referred to the Guidelines
on Occupational Safety and Health for Seating at Work 2024.

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7.2 Document Holders

The employer should consider the document holders based on the task performed.
Examples of document holders can be found in Figure 7.3 and Figure 7.4 respectively.

Figure 7.3 : Single page document Figure 7.4 : Under-monitor document

holder holder

Document holders are important to reduce visual and neck muscle fatigue. Working with
documents flat on the work surface can cause eyestrain due to the text being angled too
far away from the eyes. Awkward postures such as twisted or bent posture in the neck
can create unnecessary muscle activity in the muscles of the back and neck causing
muscle fatigue and discomfort.

The recommendation for document holder should be considered for the location as
following:

a Place the device at the same distance as the monitor;

b Angled towards the eyes;

c Placed in front of the monitor or as close to the side as possible;

d Placed within at eyes level; and

e Placed on the side of the dominant eye.

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7.3 Monitors
7.3.1 Single Monitors

i. Positioning of the monitor

The depth and height of the monitor probably are the most commonly misunderstood
variables. Figure 7.5 shows that using thin displays provides for greater flexibility and
ease of adjustment, despite the fact that the recommendations remain unchanged.

To properly position a monitor, below step should be considered:

a Place the monitor directly in front of the employees;

b Ensure the monitor is at arm’s length from the employees (45 cm to 70 cm);

c Position the top useable line of the monitor at a height where neck is straight; and

Place the monitor at eye height for those wear glasses or contacts or who have
d
single prescription lenses and below eye height for those wear bi-focal, tri-focal or
progressive lenses.

The purpose of these suggestions is to keep the neck in a neutral posture, reduce eye
strain and maintain good visibility. This is especially important for employees who spend
long hours looking at the computer screen.

Position the top useable

line of the monitor at a
height where the neck
is straight

arm’s length (45 cm to

70 cm)

Figure 7.5 : Example of single monitor set-up

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ii. Frequent Breaks

Prolonged usage of DSE such as computer monitors may cause health effects to the
employees and reduced productivity. Health effects related to prolonged usage include
eyestrain, leading to irritation, itchiness and headaches. Frequent breaks should be
provided to reduce the effect of prolonged usage. Frequent breaks which also known as
the 20/20/20 rule consist of the following:

a Look away from the monitor every 20 minutes;

b Focus on something at least 20 feet away; and

c Do this for at least 20 seconds.

The purpose of this exercise is to change the focus of the eyes, allowing the muscles in
the eyes to rest and change from the otherwise constant focus.

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7.3.2 Dual Monitors

Dual monitors may result in challenges when trying to look at another monitor or frequently
switching between monitors for work. The setup for dual monitors is dependent on three key
factors:

a The percentage of usage for each monitor;

b The type of work being performed; and

c The employee’s dominant eye.

When using a larger monitor (17”, 19” or larger) or one that is oriented to the “portrait”
position. The employer shall ensure that the top of the screen is not at a level higher than
the employee’s eye as shown in Figure 7.6.

Screens placed at arm’s

length away from the
employees and the top of
both screens should be
positioned at level below
employees eye

Screens positioned as
close as possible in front
of the employees (screen’s
inner edges are touching
and exactly in front of the
employee’s nose)

Screens should be angled

so that they are slightly
concave, creating a
semi-circle around the
employees

Figure 7.6 : Example of two monitor set up (side by side set up)

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i. Both monitors are used equally (50%)

For monitors which are being used equally, frequent movement is inevitable to change
viewpoints between the monitors. The following are recommendations to reduce the
onset of issues related to DSE usage:

a Screens should be positioned as close as possible in front of the employees so

that the screen’s inner edges are touching and exactly in front of the employee’s
nose;

b Screens should be angled so that they are slightly concave, creating a semi-
circle around the employees to ensure a constant focal distance between the
employees and the monitors;

c Screens should be placed at arm’s length away from the employees;

d The top of both screens should be positioned so that the employee’s neck is
straight; and

e The 20/20/20 rule should be applied to minimize visual fatigue.

Additionally, if a single monitor is used in a multi-monitor set-up, a swivel chair should

be used to physically turn to face the monitor to reduce neck twisting. To perform a
single-monitor work, position the keyboard and mouse directly in front of the monitor
being used.

ii. One monitor is used primarily (>80%)

Proper placement of the primary monitor (the one being used the most) should be done
as if it was a single-monitor workstation.

The secondary monitor shall be placed beside the primary monitor on the side of the
dominant eye at the same height and distance (concave around the employees).

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7.3.3 More than Two Monitors

The following are recommendations for use of more than two monitors as shown in
Figure 7. 7

a Monitors should be positioned so that the top of each screen is at eye level (this is
likely to require elevating the monitor above desk level);

b If different size monitors are used the centre of each screen should be positioned
at the same height;

c It is preferable to have larger screens at the centre of any configuration;

d Monitors should be positioned so that each monitor is at arm’s length distance;

e Monitors should be positioned so that a slight arc is formed with the monitors to
ensure the ‘arm’s length’ distance is present across the span of monitors;

f Any gap should be minimised between monitors;

For a setup of four monitors, with two monitors on top and two monitors below; the
g
top monitors should be tilted down by approximately 15° while the bottom monitors
should be tilted up by 15°;

h
Employees should ensure that comparable levels of brightness, contrast and font
size exist with each monitor;

i The employee’s is centrally positioned between both monitors with body, chair and
keyboard;

j Employees should continue to follow all other ‘work setup checklist’ guidance;

k Employees should stop and rest if there is any sign and symptom of neck strain;

Employees should ensure that the placement of the monitors is close together to
l
minimize head movement.

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When using a larger monitor (17”, 19” or larger) or one that is oriented to the “portrait”
position the employees should ensure that the top of the screen is not at a level higher
than the eye.

For portrait
position of the
monitor. The top of
the screen is not at
a level higher than
the employee’s eye
Two monitors on
top and two
monitors below -
the top monitors
tilted down by
approximately 15°
and bottom Monitors should
monitors should be be positioned so
tilted up by 15° that each monitor
is at arm’s length
distance

Monitors should be positioned so

that a slight arc is formed with the
monitors to ensure the ‘arm’s length’
distance is present across the span
of monitors

Figure 7.7 : Example of four-monitor set-up

7.4 Monitor Screen Tilt

Monitor screen tilt is crucial for work involving a long duration of screen viewings, which
includes control room operators and security personal performing CCTV monitoring.

The optimal tilt angle varies with the relationship between eye and screen height. When
the heights are equal, an approximate 1.5° forward tilt was found to be the optimum tilt
angle. When the screen centre height is 30cm lower than the eye height at a 3H(three
times the height of the screen) viewing distance, the optimum angle is 8° backward tilt.
Conversely, when the screen centre height is 30 cm above the eye level at a 3H viewing
distance, the optimal angle is 8º forward tilt. This is illustrated in Figure 7.8.

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Figure 7.8 : Screen height and screen optimum tilt angle

7.5 Keyboards
Keyboards should be tiltable and separated from the screen to allow the employees to
have a comfortable working position to prevent fatigue in the arms or hands. Keyboards
should be stable and should not slip, tip or rock during normal keying activities. Keys
arrangement using “QWERTY” arrangement should be used. Each of the shape of the
keys should have maximum touching surface area to reduce the possibility of slips
during the operation as shown in Figure 7.9.

Figure 7.9 : Example of ergonomics keyboard well-for sparing arms and wrists
when typing

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Keyboard case should have the following characteristics:

Neutral matt finish;

Reflection free;

Resistance to dirt, dust,

moisture; and

No sharp edges.

The space in front of the keyboard should be wide enough to provide support for the
hands and arms of the operator.

7.6 Mouse
The design of the mouse should provide optimal control and avoid excessive static
muscle use. Considerations should be made to:

Accommodate natural hand posture;

Allow the wrist to rest on the work

surface; and

Allow finger(s) to rest on push buttons without

injured.

Mouse with non-traditional designs such as angled or vertical mouse as shown in Figure
7.10 exist in the market which is shown to be able to improve wrist posture and reduce
perceived fatigue.

Figure 7.10 : Vertical mouse

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7.7 Portable and Handheld Devices

Portable and handheld devices are typically designed for intermittent use in a non
traditional environment. These devices are beneficial due to their small size and light
weight, making them highly portable. Types of portable and handheld device include
PDAs, smartphones and tablet computers.
Portable and handheld devices can lead to ergonomic problems if used for repetitive
tasks as most are not designed for prolonged usage.

General guidelines for portable and handheld devices include the following:

a Handheld equipment should not require attachment to an electrical outlet;

The equipment should be equipped with a means such as a string, strap or clip as
b shown in Figure 7.11 to attach the device to the employees’s body or clothing when
not in use so that the equipment does not interfere with the accomplishment of
other tasks when not in use;

c
The equipment should have a non-slip surface and be shaped to prevent it from
slipping out of the employee’s hand;
Handheld equipment should be used for performing tasks at locations not
d
practical for normal-sized equipment;

e Handheld equipment should be small, lightweight and conveniently shaped;

The display should accommodate expected operational lighting conditions, both

f
high and low illumination;

g Portable equipment should have rounded corners and edges;

h
Portable equipment should weigh less than 2.3 kg and should be capable of being
held and operated with the same hand; and

i Portable equipment should be smaller than 100 mm high x 255 mm long x 125 mm
wide.

Figure 7.11 : Example of hand-held devices with a different type of

arm-strap and bodystrap

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7.8 Wearable devices

Wearable devices present new frontiers in occupational ergonomics and human
machine interaction as shown in Figure 7.12. As these devices become increasingly
integrated into workplace environments, it is imperative to establish comprehensive
ergonomic guidelines that safeguard employee’s health and optimize performance.
These guidelines are not only preventative measures but also serve to enhance employee
experience and productivity.

Figure 7.12 : Examples of wearable devices screen technologies include virtual

reality (VR), augmented reality (AR) and merged reality (MR)

The following points elucidate key considerations for the ergonomic use of wearable
devices and to address potential physical and cognitive demands placed on employees:

a Visual Display Quality : The wearable devices screen should have high definition
displays with a refresh rate of at least 90 Hz to reduce the risk of visual discomfort
and motion sickness. Lower refresh rates can cause flicker, leading to eye strain
and headaches.

b Adjustability : The wearable devices headsets should include adjustable straps

and padding to fit various head shapes comfortably. The interpupillary distance
(IPD) should be adjustable to match the distance between the employees pupils
and ensuring the 3D effect is optimized without causing visual strain.

c Protocols : To mitigate visual and mental fatigue, employees should adhere to

break protocols such as taking a 10 minute break every hour. Eye exercises are
encouraged during these breaks.

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d Training: Prior to using wearable devices, employees should attend training that
covers the safe handling of equipment, navigation within the virtual environment and
recognition of symptoms of discomfort that should prompt a break or discontinuation
of use.

e Content Design: Wearable devices content should avoid rapid or extreme movements
and flashing lights that can cause dizziness, disorientation or photosensitive epileptic
seizures. The content should promote natural and intuitive interaction to reduce the
cognitive burden.

f Physical Environment: The physical layout where wearable device is used should
be free of obstacles, with a dedicated space for employees to move safely. Cables
should be managed to prevent tripping hazards and the area should be sufficiently
lit to ensure safety when entering or exiting virtual sessions.

g Hygiene and Cleanliness: Implement a protocol for cleaning wearable devices,

especially if shared among multiple employees. Use non-abrasive, anti-bacterial
wipes to clean surfaces that come into contact with skin and ensure the device is dry
before the next use to prevent skin irritation.

h Task Duration: Continuous use of wearable devices should be limited, with

recommendations for the maximum duration of sessions. Prolonged exposure
without breaks can lead to cybersickness, characterized by symptoms similar to
motion sickness.

i Ergonomic Positioning: Encourage employees to maintain a neutral posture while

using wearable devices. Design virtual environments that do not require awkward
movements or positions that can lead to musculoskeletal issues over time.

j Monitoring and Reporting: Establish a system for employees to report symptoms

or concerns related to wearable devices usage. Regularly review these reports to
identify common issues and adjust guidelines accordingly. This feedback loop is
crucial for the continuous improvement of the ergonomic standards in wearable
devices applications.

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7.9 Laptops and Other Portable Computers

General guidelines for laptops and other portable computers include the following:

Laptops and portable computers should be designed with screen / keyboard

a
separation and screen height adjustability. If this is not possible, employees shall
not use the equipment for more than five hours in a single workday or more than
ten hours per week.

b Laptops and portable computers should be selected with ergonomic features in

mind. A list of important features is listed in Table 7.1.

c
Employees should minimise the use of track point as input devices. Employees
should use an external mouse as an input device.

d Guidance should be provided for the setting up and using of a docking station
and advice should be provided if a docking station is not available for use.

e Laptop and portable computers should be used only when out of the office or
when a docking station is not available for use.

f Facilities such as external keyboards, mouse and monitors (or a “full” docking
station) at workstations should be provided when laptops or portable computers
are in prolonged usage.

g Employees shall minimise the use of laptops and portable computers in non ideal
locations such as public transport and motor vehicles.

Table 7.1 List of important features for laptop and portable computers

No. Important Features

As low weight as possible (e.g. 3 kg or less) for the laptop or portable computer
1
and its accessories

2 As large and clear a screen as possible (e.g. 14-inch screen or more)

3 Detachable or height-adjustable screen

4 Touch pad or external mouse rather than a “nipple” track point device

5 Wrist pad between keyboard and front edge of laptop or portable computer

6 Lightweight carrying case with handle and shoulder straps

7 Tilt-adjustable keyboards

8 Facility for attaching external mouse and numeric keypad

9 Friction pads underneath to prevent computer from sliding across surfaces

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7.10 Display Screen Equipment Arrangement

i. Layout Of DSE Arrangement

DSE workstations should be ergonomically designed with maximum possible flexibility so

that they can be adapted to each individual employees. Display arrangements at the
workplace which involves the positioning of tables, chairs, keyboard, mouse, monitor(s)
and other equipment play a very important role in how much fatigue a person will feel at
the end of the workday.

Typical arrangements of workstations are shown in the Figure 7.13. For both configurations,
the commonly used items must be within reach of the employees. This includes the
keyboard and the mouse.

Eye Eye
Centerline Centerline
Monitor 1 Monitor 1

Mo
r2 nit
n ito or
Kayboard Kayboard
Mo 2

Track Ball Track Ball

Drawing Drawing
Tablet Tablet

Left Hand Right Hand

Configuration Configuration

Figure 7.13 : Example of layout of DSE Arrangement

ii. Mistakes and Good Practice for DSE Workstation

The first two examples as shown in Figure 7.14 show common mistakes in seating posture
at the workstation.

The first posture, also known as the “slump” puts tremendous strain on the lower
a
back as the spine carries all the weight of the upper torso. This is further aggravated
by tucking the feet under the chair.

The second posture, known as a reclining posture, puts strain on the neck and lower
b
back especially if the chair does not have proper lumbar support. Both postures
will give a poor viewing angle of the monitor and have a health effect on the arm
and wrist due to the position of the limbs in relation to the desk and keyboard.

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The last posture shows the proper alignment between the head, torso, legs and
c.
arms. The upper body is in perfect vertical alignment and the forearms should be as
horizontal as possible to avoid wrist strain. Additionally, it is advisable to be looking
directly at the monitor to reduce side glare from the reflective surface of the screen.

Mistakes practice Good practice

Ear Eye Level

Shoulder

Wrist in line
w/ Forearm
Hip

Foot
Rest

(a) (b) (c)

Figure 7.14 : Example of mistakes and good practice for DSE workstation

7.11 Flickering
Flickering screens take a toll on the health of the employee’s eyes and causes irritation
and discomfort. Employees who are using DSE which more longer duration may notice
flickering due to a low refresh rate. The refresh rate is the number of times per second the
DSE display a new image. A refresh rate that is lagging can look like flickers when in reality
the DSE has slow video processing.

The following are recommendations to reduce flickering when using DSE:

a Reinstalling or update the latest drivers; and

b Modifying the refresh rate to the higher value is recommended.

7.12 Display Luminance

DSE settings related to display luminance are important to reduce visual discomfort, visual
fatigue and energy consumption. The optimal luminance depends on several factors such
as ambient luminance, angular screen size and DSE employee’s age.

It is recommended that the DSE level of luminance should be adjustable to allow for
viewing in low illumination or dark environments.

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7.13 Contrast

Figure 7.15 : Recommended for colour and contrast in DSE usage

The following are recommendation for colours and contrast in DSE usage: Visual
presentation of text and images of text should have a contrast ratio of 4.5:1 except for the
following as shown in Figure 7.15.

a Large text
Large scale text and images of large-scale text may have a contrast ratio of at
least 3:1;

b Incidental
Text or images of text that area part of an inactive component or purely for
decoration, that are not visible to anyone or that are a part of a picture that contains
significant other visual content, have no contrast requirement; and

c Logo types
Text that is part of a logo or brand name has no minimum contrast requirement.

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The contrast ratio can range from 1 to 21 (commonly written 1:1 to 21:1) and can be calculated
using the formula:
(L1 + 0.05)
(L2 + 0.05)

Where:
L1 is the relative luminance of the lighter of the colours
L2 is the relative luminance of the darker of colours

7.14 Glare
Sharp luminance contrast between the DSE and the surrounding environment should be
avoided. A combination of approaches should be implemented to reduce or eliminate
reflections and glare. The recommended approaches are as follows:

a Position DSE workstation at right angles to the windows;

Light fixtures should not be installed directly above the workstation and should be
b
installed on either side of the DSE workstation;

c Lighting sources should be covered with a diffuser to prevent any direct lighting to
the DSE;

DSE screens should be installed with an anti-glare coating or anti-reflecting device

d
to minimize reflected glare;

Windows should be installed with adjustable blinds or curtains to prevent excessive

e
illuminance and reflected glare;

Walls should be painted in a neutral tone, surrounding equipment and furniture

f
should be a matt or darkened tone to avoid reflection;

g
Shiny decorations and high reflective surfaces should be avoided in the workstation;
and

Positioning the screen or adjusting the lighting to avoid reflections and install screen
h
hoods to shield the DSE completely or partially from reflection.

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7.15 Font
7.15.1 Recommended Presentation Slides Font Sizes

i. Presentation on 4:3 Ratio Screens

Recommendation for presentation slides on a 4:3 ratio screen such as projectors or older
monitors. Comfortable viewing distance for presentation on 4:3 ratio screens as shown in
Table 7.2

Table 7.2 Comfortable viewing distance for presentation on 4:3 ratio screens

Font size (in points)

18 24 28 32 3.6 40 44

36 5.7 8.2 9.4 10.4 11.6 12.8 14

Screen Width (inches)

48 7.6 10.9 12.5 14 15.5 17.1 18.6

60 9.7 13.4 15.5 17.4 19.5 21.3 23.2

72 11.6 16.2 18.6 21 23.2 25.6 28

84 13.4 18.9 21.6 24.4 27.1 29.9 32.6

96 15.5 21.6 24.7 28 31.1 34.1 37.2
120 19.5 27.1 31 34.7 38.7 42.7 46.6

To use the table:

a Locate the row that corresponds to the width of the screen that is being used;

b Locate the column corresponding to the smallest font used for text; and

c The intersection of the row and column is the maximum distance (in meters) from
the screen that a person should be seated to easily read the text.

For example: for a 60-inch screen width with a 32-font size on the presentation material,
the maximum distance that employee should be seated is 17.4 meters from the screen.

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ii. Presentation on 16:9 Ratio Screen

Recommendation for presentation slides on a 16:9 ratio screen such as widescreen TV,
monitors or projectors as shown in Table 7.3

Table 7.3 Comfortable viewing distance for presentation on 16:9 ratio screens

Font size (in points)

18 24 28 32 3.6 40 44

15 1.5 2.1 2.4 2.7 3.0 3.4 3.7

19 2.1 2.7 3.4 3.7 4.0 4.3 4.9

Diagonal screen size (in inches)

22 2.4 3.4 3.7 4.3 4.6 5.2 5.5

27 2.7 4.0 4.6 5.2 5.8 6.4 6.7

32 3.4 4.6 5.5 6.1 6.7 7.3 8.2

36 3.7 5.2 6.1 6.7 7.6 8.2 9.1
42 4.6 6.1 7.0 7.9 8.8 9.8 10.7

47 4.9 7.0 7.9 8.8 9.8 11.0 11.9

52 5.5 7.6 8.8 9.8 11.0 12.2 13.1

60 6.4 8.8 10.1 11.3 12.5 14.0 15.2

72 7.6 10.7 12.2 13.7 15.2 16.8 18.3

80 8.5 11.9 13.4 15.2 16.8 18.6 20.1

To use the table:

a Locate the row that corresponds to the width of the screen that is being used;

b Locate the column corresponding to the smallest font used for text; and

The intersection of the row and column is the maximum distance (in meters) from
c
the screen that a person should be seated to easily read the text.

For example: for a 32-inch diagonal screen size TV with a 28-font text on the presentation
material, the maximum distance that employee should be seated is 5.5 meters from the
screen.

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7.15.2 Recommended Documents Font Sizes

Word documents are recommended to range from font size of 12 to 14 to assist employees
with visual impairments. However, employees should have access to alternative font sizes
by magnifying the document or changing the font sizes on their own manually.

7.16 Environmental Factors Improvements

For recommendations on environmental factors improvement such as temperature,
noise, air quality and lighting as shown in Table 7.4.

Table 7.4 Relevant guidelines and code of practices for environmental factors

Environmental Factor Relevant guidelines and code of practices

Temperature Guidelines on Heat Stress Management at Workplace

Lighting and illumination Guidelines on OSH for Lighting at Workplace

Air quality Industry Code of Practice on Indoor Air Quality

Industry Code of Practice for Management of

Noise Occupational Noise Exposure and Hearing
Conservation

7.17 Work Rate and Work Load

The employer should ensure the employees work at a steady pace, consistently as opposed
to maximal pace and ensure the overall workload be realistic with the employee’s individual
capacity. Increases in workload should be carefully managed with adjustment periods.

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7.18 Rest Periods

Rest periods are a physiological necessity if performance, efficiency and well-being are to
be maintained. Office jobs including DSE work, it is recommended to divide the daily work
into four periods, separated by one rest-pause of 10-15 minutes in the morning, one in the
afternoon shift and by lunch break of about 45 minutes at mid-day.

7.19 Job Variety and Rotation

The purpose of rotation through task and job variety is to allow the rest of specific muscle
groups and to eliminate prolonged periods in sustained postures. It is recommended that
DSE work is interspersed with other office duties. If it is not possible, employees should take
“productive rest breaks” away from the DSE.

Productive rest tasks allow for a change in posture and the resting of muscles. These
include tasks such as answering telephones or discussion. These should intersperse
throughout the work routine.

It is recommended that DSE employees have several varied tasks ongoing and that they
rotate through them, completing the tasks in a “piecemeal” fashion. e.g., several periods
of photocopying to break keyboard work rather than completing all at once as shown in
Figure 7.16.

Visual tasks (example: using DSE)

Fine hand tasks (example: keying,

writing, small tools use)

Gross arm (example: photocopying,

filing, sorting)

Productive rest (example: answering

telephones, discussion)

Figure 7.16 Recommended for job variety and rotation

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7.20 Maintenance of DSE Equipment and Furniture

Maintenance of DSE equipment should be performed to suit the employee’s actual
operations to maintain a good working environment. The following measures are
recommended:

Daily Checking and Adjustment

As part of routine work, before the day’s operation or at an appropriate time (e.g., when
an employees took over any DSE tasks from his colleague), in the course of the work, the
DSE employees should check lighting, anti-glare measures, ventilation, etc. and adjust the
display or screen, keyboard, chair and table.

Cleaning

The DSE’s in workstation and other equipments should always be kept clean. Screens
should be regularly cleaned using proper cleaning agents and cloths.

7.21 Medical Examination

Medical examinations may be provided to employees involving significant DSE
usage. Examinations should include screening for physical characteristics and visual
abnormalities.

To obtain a good knowledge of the health condition of employees assigned or reassigned

to DSE work and to prepare for the future care of employees’ health, the following
examination is recommended to be performed by an Occupational Health Doctor (OHD)
and Ophthalmologist:

a Work history;

b Medical history and subjective symptoms; and

c Ophthalmologic test i.e :

Vision test;

Test of eye position;

Test of amplitude of accommodation; and

Measurement of ocular tension.

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Any factors detrimental to a employee’s health that have been detected through pre
employment or periodical health examination should be analysed in detail and appropriate
health guidance or other services should be provided to the employee concerned as per
the OHD’s advice.

7.22 Exercises at Workplace

Physical exercise can help improve job satisfaction and reduce the amount of stress at the
workplace. This will also improve the overall health of the employees and reduce medical
cost and absenteeism.

If employee have any pre-existing medical condition, employee must consult the physician
before beginning any exercise. This general information is not intended to diagnose any
medical condition or to replace the healthcare professional. Consult with the healthcare
professional to design an appropriate exercise prescription. If employee experience any
pain or difficulty with these exercises, stop and consult the healthcare provider.

Example of exercises which can be performed are listed in Appendix 3: Eye Exercises for
DSE Employees and Appendix 4: Physical Exercises for DSE Employees.

7.23 Training and Information

Employees who are exposed to ERF should be provided with training and information, so
that they understand their roles and responsibility in the control, prevention and mitigation
of musculoskeletal injuries. Training and information programmes should be updated to
be consistent with changes in ergonomics control measures and work processes.

Training and information should be conducted for the employees at all level. The contents
and scope of training should be as shown in Figure7.17.

Ergonomics risk factors;

Sign and symptoms of OMSD

and CVS;

Specific ERF related to working

with DSE;

Skill and knowledge to

perform work that meet
ergonomics requirement; and
Control measures to mitigate
risks related to working with
DSE.

Figure 7.17: Recommended for training and information

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8.0 ACTION BASED CHECKLIST FOR DISPLAY SCREEN

EQUIPMENT
The Action Based Checklist for DSE as found in Appendix 2 is used for employer to
plan and manage the control measure related to DSE. The employer should answer
either “Yes” or “No” for each of the items in the checklist after taking into consideration
the “things to consider”.

For items with “Yes” answers, no further action is required, while items with “No”
answer will require investigation and/or remedial action by the employer. The actions
which are planned should be recorded in the Recommendation Action column and
a follow-up assessment should be carried out to see if the actions taken have
resolved the problem. In this action-based checklist, there are five main areas of
concern which are keyboards, mouse, display screens, furniture and environment.

As this action-based checklist can be used as a guide to implement control measures

for DSE and only covers the workstation and work environment. It is necessary for the
employer to also make sure that risks from other aspects of work are considered and
avoided. The employer should improve and take the action based on the list of main
areas with tick “No” for an answer.

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REFERENCES

American Optometry Association. (2020). Computer vision syndrome. Retrieved from

1 https://www.aoa.org/healthy-eyes/eye-and-vision-conditions/computer-
visionsyndrome

Blehm, C., Vishnu, S., Khattak, A., Mitra, S., & & Yee, R. W. (2005). Computer vision
2
syndrome: A review. Survey of Ophtalmology, 253-262.

Canadian Centre for Occupational Health and Safety. (2020). CCCOHS OSH Answer
3
Fact Sheets. Retrieved from Positioning the Monitor:https://www.ccohs.ca/
oshanswers/ergonomics/office/monitor_ positioning.html

Clarke, A. (2020). 12 Typography Guidelines For Good Website Usability. Retrieved

4 from Usability Geek: https://usabilitygeek.com/ 12-typography- guidelines-forgood-
website-usability/

Del Mar Seguí, M., Cabrero-García, J., Crespo, A., Verdú, J., & Ronda, E. (2015). A
5 reliable and valid questionnaire was developed to measure computer vision
syndrome at the place of work. J Clin Epidemiol, 662-673.

Department of Occupational Safety and Health (2003) Guidelines On Occupational

6 Safety And Health For Working With Video Display Units (VDUs) Ekman, A., Andersson,
A., Hagberg, M., & Hjelm, E. (2000). Gender differences in musculoskeletal health of
computer and mouse employees in the Swedish workforce. Occupational Medicine,
608-613.

Heasman, T., Brooks, A., & Stewart, T. (2000). Health and safety of portable display
7
screen equipment. London: Health and Safety Executive.

8 Hedge, A. (2003). Ergonomics Considerations of LCD versus CRT Displays.

Japan Ergonomics Society. (2012). Ergonomic Design Guidelines for Flat Panel
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Display Televisions.

Logitech. (2020). MX Vertical Advanced Ergonomic Mouse. Retrieved from Logitech:

10 https://www.logitech.com/en-us/products/mice/mx-vertical- ergonomicmouse.
910-005447.html

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REFERENCES

Melrose, A., Graveling, R., & Cowie, H. (2007). Better Display Screen Equipment
11
(DSE) work-related ill health data. Edinburgh: Health and Safety Executive.

Menozzi, M., Lang, F., Näpflin, U., Zeller, C., & H Krueger. (2001). CRT versus LCD:
12 effects of refresh rate, display technology and background luminance in visual
performance. Displays, 79-85.

Mowatt, L., Gordon, C., Santosh, A., & Jones, T. (2018). Computer vision syndrome
13 and ergonomic practices among undergraduate university students. Int J Clin
Pract, 72(1). doi:10.1111/ijcp.13035

Nazakawa, T., Okubo, Y., Suwazono, Y., Kobayashi, E., Komine, S., Kato, N., &
14 Nogawa, K. (2002). Association between duration of daily VDT use and
subjective symptoms. American Journal of Industrial Medicine, 421-426.

Odell, D., & Johnson, P. W. (2015). Evaluation of flat, angled, and vertical computer
15 mice and their effects on wrist posture, pointing performance, and preference.
Work, 245-253.

Paradi, D. (2008). Selecting the correct font size. Retrieved from Think Outside The
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Slide: https://www.thinkoutsidetheslide.com/selecting-the-correct-font-size/

Rosenfield, M. (2011). Computer vision syndrome: A review of ocular causes and

17
potential. Ophthal Physiol Optics, 502-515.

Sawyer, B. D., Dobres, J., Chahine, N., & Reimer, B. (2017). The Cost of Cool:
18 Typograhic Style Legibility in Reading at a Glance. Proceedings of the Human
Factors and Ergonomics Society 2017, (pp. 833-837).

Sheedy, J. (1995). Focus on computer-generated eye problems. Occupational Health

19
and Safety, 46-50.

Sheedy, J. (2000). Doctor Ergo and CVS Doctors: Meeting the eye care needs of
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computer employees. Journal of Behavioral Optometry, 123-125.

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REFERENCES

Staples. (2020). Document Holders. Retrieved from Staples: https://www.staples.ca/

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products/1383627-en-dac-eh-17004-blk- euroholdereasel-copyholder-black

Stretch Now Ptd Ltd. (n.d.). VESA Float Document Holder. Retrieved from Ergonomics Now:
22 https://www.ergonomicsnow.com.au/ergonomicproducts/ accessories document-
holders/vesa-float-document-holder

Toe, C., Gifford, P., Johnston, V., & Treleaven, J. (2019). Computer vision symptoms
23
in people with and without neck pain. Appl Ergonom, 50-56.

University of North Carolina. (2020). Document Holders. Retrieved from UNC Institutional
24 Integrity and Risk Management: https://ehs.unc.edu/place of worksafety/ergonomics/
products/holders/

World Wide Web Consortium. (11 12, 2008). Web Content Accessibility Guidelines
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(WCAG) 2.0. Retrieved from World Wide Web Consortium.

Yan, Z., Hu, L., Chen, H., & Lu, F. (2008). Computer vision syndrome: A widely spreading but.
26
Comp Hum Behav, 2026-2042.

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APPENDICES
Appendix 1 : International Standards Related to Display
Screen Equipment
ISO 9241 Ergonomics Requirements for Office Work with Visual Display Terminals

ISO 9241 is a multipart standard that deals with both the hardware and software
ergonomics aspects of the use of visual display terminals. Previously it consisted of
19 parts but currently, some part is undergoing revision.

ISO 6385 Ergonomic Principles in the Design of Work Systems

ISO 6385 establishes the fundamental principles of ergonomics as basic guidelines

for the design of work systems and defines relevant basic terms. It describes an
integrated approach to the design of work systems, where ergonomists will cooperate
with others involved in the design, with attention to the human, the social and the
technical requirements in a balanced manner during the design process.

ISO 10075 Ergonomic Principles Related to Mental Workload (3 Parts)

ISO 10075 is a multipart standard that provides a standard reference in the field
of mental workload, covering mental stress and mental strain, and short- and
long-term, positive and negative consequences of mental strain. It also specifies
the relations between these concepts involved. Part 1 provides the design of working
conditions concerning mental workload whereas part 2 and 3 provides the methods
of measurement and principles of task design

ISO 11064 Ergonomic Design of Control Centres (7 Parts)

ISO 11064 specifies ergonomic principles, recommendations and requirements for

the design of control centres. It covers design principles, control suites layout, design
of workstation, display and control, environmental requirements and evaluation
methods. It is applicable primarily to seated, visual-display-based workstations,
although control workstations at which operators stand are also addressed.

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ISO 14915 Software Ergonomics for Multimedia Worker Interfaces (2 Parts)

ISO 14915 establishes design principles for multimedia worker interfaces and provides
a framework for handling the different considerations involved in their design.
It addresses worker interfaces for applications that incorporate, integrate and
synchronize different media including static media such as text, graphics or images,
and dynamic media such as audio, animation, video or media related to other sensory
modalities. Detailed design issues within a single medium (e.g. the graphical design
of an animation sequence) are only addressed as far as they imply ergonomic
consequences for the worker. Part 2 of this standard provides requirements and
recommendation for the design of the organization of the content, navigation and
media-control issues.

ISO/TR 16982 Ergonomics of Human-System Interaction - Usability Methods

Supporting Human-Centred Design

ISO/TR 16982:2002 provides information on human-centred usability methods which

can be used for design and evaluation. It details the advantages, disadvantages
and other factors relevant to using each usability method. Some of the issues are
dealt with more fully in ISO 9241 which is complementary to this standard.

ISO/IEC 11581 Information Technology – Worker System Interfaces and Symbols

– Icon Symbols and Functions (2 Parts)

ISO/IEC 11581 applies to software products providing office applications such as

document production, desktop publishing, finance and planning that present their
functions via a graphical worker interface. It is meant to be used by persons involved
in the design, implementation and evaluation of icons for graphical worker interfaces
to computer-based office applications and by procurers of systems that employ
such interfaces.

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Appendix 2 : Action Based Display Screen Equipment

(DSE) Workstation Checklist

Company Name :

Company Address :

DOSH Registration No :

Date of Assessment Action

Based DSE :

Location / Work area :

Male :
No. of Employee :
Female :

Prepared By :

Note:
1. Tick “Yes” answers, if items have been considered. Tick “No” which further
action is required.
2. Tick “No” answers, if items have not been considered. Tick “Yes” which
required investigation and/or remedial action by the employer.
3. Tick “N/A” answers, if items is not applicable.

Is further
Please give Recommended
Main Area Answer action
details action
required?
1. Keyboard

Is the keyboard Yes Yes

separated from the No No
screen?
N/A N/A

Does the keyboard Yes Yes

tilt? No No
N/A N/A
Is it possible to find a Yes Yes
comfortable keying No No
position?
N/A N/A
Does the employee Yes Yes
have good keyboard No No
technique?
N/A N/A

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Is further
Please give Recommended
Main Area Answer action
details action
required?
Are the characters Yes Yes
clear and readable? No No
N/A N/A

2. Mouse

Is the device suitable Yes Yes

for the tasks it is used No No
for?
N/A N/A

Is the device Yes Yes

positioned close to No No
the employee?
N/A N/A

Is there support Yes Yes

for the device No No
employee’s wrist and
N/A N/A
forearm?

Does the device Yes Yes

work smoothly at a No No
speed that suits the
N/A N/A
employee?
Can the employee Yes Yes
easily adjust software No No
settings for speed and
N/A N/A
accuracy of pointer?

3. Display Screen Equipment (DSE)

Are the characters Yes Yes

clear and readable? No No
N/A N/A

Is the text size Yes Yes

comfortable to read? No No
N/A N/A

Is the image stable Yes Yes

(i.e. free of flicker and No No
jitter)?
N/A N/A

Is the screen’s Yes Yes

specification suitable No No
for its intended use?
N/A N/A

Are the brightness Yes Yes

and/or contrast No No
adjustable?
N/A N/A

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Is further
Please give Recommended
Main Area Answer action
details action
required?
Does the screen Yes Yes
swivel and tilt? No No
N/A N/A

Is the screen free from Yes Yes

glare and reflections? No No
N/A N/A

Are adjustable Yes Yes

window coverings No No
provided and in
N/A N/A
adequate condition?

4. Furniture

Is the work surface

large enough for Yes Yes
all the necessary No No
equipment, keyboard, N/A N/A
mouse, etc.?

Can the employee

comfortably reach all Yes Yes
the equipment and No No
documents they need N/A N/A
to use?
Are surfaces free from Yes Yes
glare and reflection? No No
N/A N/A

Is the chair suitable & Yes Yes

stable? No No
N/A N/A

Is the chair adjusted Yes Yes

correctly? No No
N/A N/A

Is the small of the Yes Yes

back supported by No No
the chair’s backrest?
N/A N/A

Are forearms
horizontal and eyes Yes Yes
at roughly the same No No
height as the top of N/A N/A
the DSE?

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Is further
Please give Recommended
Main Area Answer action
details action
required?
Are feet flat on the
floor, without too Yes Yes
much pressure from No No
the seat on the backs N/A N/A
of the legs?

5. Environment

Is there enough room

to change position Yes Yes
and vary movement? No No
N/A N/A

Is the lighting
Yes Yes
adequated, e.g. not
too bright or too dim No No
to work comfortably? N/A N/A

Does the ventilation Yes Yes

feel comfortable? No No
N/A N/A

Is the temperature Yes Yes

comfortable? No No
N/A N/A

Are levels of noise Yes Yes

comfortable? No No
N/A N/A

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Appendix 3 : Eye Exercises for DSE Employees

The following are 15 eye exercises that are designed to relax and strengthen the eye
muscles. These exercises take 10 minutes to perform and can be done anywhere.

1. The Eye Roll

Instructions
Sit or stand straight. Relax your shoulders, straighten
your neck and look ahead.
Look to your right and then slowly roll your eyes up
towards the ceiling.
Roll your eyes down to your left and then down towards
the floor.
Repeat this in clockwise and anti-clockwise directions.
Time : 2 minutes
Sets & : 2 sets of 10 reps
Repetitions

2. The Rub Down

Instructions
Rub your palms together rapidly until they feel warm.

Close your eyes and place your palms over each eyelid.
Feel the warmth seeping into your eyes.
Time : 3 minutes
Sets & : 1 set of 7 reps
Repetitions

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3. The Moving Finger/Pencil

Instructions
Sit comfortably. Relax your shoulders, straighten your
neck and look ahead.
Take a pencil and hold it in front of your nose. Focus on
the pencil tip.
Fully extend your arm.

Bring it back to the starting position

Time : 2 minutes
Sets & : 1 set of 10 reps
Repetitions

4. The Eye Press

Instructions
Close your eyes and place a finger on each eyelid.

Press gently for about 10 seconds.

Lift your fingers for about 2 seconds and press gently

again.
Time : 2 minutes
Sets & : 1 set of 10 reps
Repetitions

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5. Eye Massages

Instructions
Sit straight and relax your shoulders.

Tilt your head back a little and close your eyes.

Place your index and middle fingers gently on each

eyelid.
Move the right fingers in anti-clockwise direction and left
fingers in clockwise direction in circular motion.
Repeat 10 times before changing the direction.
Time : 2 minutes
Sets & : 2 sets of 10 reps
Repetitions

6. Blink

Instructions
Sit comfortably, relax your shoulders, straighten your
neck and look at a blank wall.

Close your eyes.

Hold for two seconds and then open your eyes.

Do it 10 times to complete one set.

Time : 3 minutes
Sets & : 2 sets of 10 reps
Repetitions

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7. Flexing

Instructions
Sit comfortably and look straight ahead.

Without moving your neck, look up and then look down.

Repeat 10 times.

Then, while keeping your neck straight, look to your

extreme right. Then, look to your extreme left. Repeat 10
times.
Time : 3 minutes
Sets & : 4 sets of 10 reps
Repetitions

8. Focusing

Instructions
Sit 1 meter away from a window, look straight and relax
your shoulders.

Extend your right arm in front of you, stick your thumb out
and focus on the tip for 1-2 seconds.

Without moving your hand, focus on the window for 2

seconds.
Focus on a distant object out of the window for 2 seconds.

Focus back on the thumb.

Time : 1 minutes
Sets & : 2 sets of 10 reps
Repetitions

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9. The Eye Bounce

Instructions
Sit, stand or lie down. Look straight ahead.

You can either keep your eyes open or closed.

Move your eyes up and down quickly.

Repeat 10 times before stopping and resting for 5

seconds.
Time : 1 minutes
Sets & : 2 sets of 10 reps
Repetitions

10. Palming

Instructions
Sit on a chair and keep your elbows on a table in front of
you.

Cup an eye in each palm.

Breathe in and breathe out. Relax and release all tension.

Keep the pose for 30 seconds.

Time : 2 minutes
Sets & : 4 reps
Repetitions

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11. Trace an Infinity

Instructions
Imagine a giant infinity symbol on a blank wall or ceiling.

Trace a path along this figure with just your eyes, without
moving your head.
Repeat 5 times.
Time : 2 minutes
Sets & : 4 sets of 5 reps
Repetitions

12. The Sidelong Glance

Instructions
Sit, lie or stand comfortably and take a few deep breaths.

Keeping your head still, try to look left as much as you

can using only your eyes.

Hold your vision for about 3 seconds and then look to the
front.

Look right as much as you can and hold your vision for 3
seconds.
Time : 2 minutes
Sets & : 3 sets of 10 reps
Repetitions

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13. Writing Messages

Instructions
Look at a blank wall at least 2 meters away and imagine
you are writing a word on it with your eyes. This makes
the eye muscles move rapidly in different directions and
exercises the weak ones.
Do it for about 15-20 seconds.

Do it for about 15-20 seconds.

Time : 2 minutes
Sets & : 2 sets
Repetitions

14. The Double Thumbs Up

Instructions
Sit comfortably, relax your shoulders, straighten your
neck and look ahead. Hold both your thumbs at arm’s
length directly in front of your eyes.
Focus your vision on the right thumb for about 5 seconds.

Shift your focus to the space between the two thumbs,

preferably at a distant object, for another 5 seconds.
Finally, shift your gaze to the left thumb and focus on it
for 5 more seconds, back to the space between the two
thumbs and then the right thumb.
Time : 3 minutes
Sets & : 3 sets of 5 reps
Repetitions

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15. Treat the Eyelids

Instructions
Massage the lower eyelids very gently with your ring
fingers.

Start with the inner edge of the lower eyelid and gradually
move outwards.

Massage the eyebrows in a similar fashion after finishing

with the lower lids.
Time : 5 minutes
Sets & : 5 sets of 10 reps
Repetitions

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Appendix 4 : Physical Exercises for DSE Employees

UPPER BODY EXERCISES

TRICEPS DIPS

Equipment Required :
1. Stationary Chair.

Precautions Required :
1. Do not use wheeled chairs to perform this exercise.
2. Ensure correct form while performing the exercise.
3. Stop if there is any symptom of pain or fatigue.

Pictorial References :

Steps :
1. Scoot to the front of the chair with both hands facing forward.
2. Place palms flat on the chair.
3. Bend your elbows straight back.
4. Lower yourself straight down several inches and keeping your back as
close to the chair as possible.
5. Then straighten your arms to rise back to start.
6. Complete 20 dips.

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ARM CIRCLES

Equipment Required :
N/A

Precautions Required :
1. Make sure to perform this exercise at a free space without any
obstacles at arm’s length at standing height.
2. Ensure correct form while performing the exercise.
3. Stop if there is any symptom of pain or fatigue.

Pictorial References :

Steps :
1. Stand with feet shoulder-width apart, arms extended straight out
to sides at shoulder height.
2. Move your arms in a small backward circle.
3. Do 20 times in this direction.
4. Switch directions and repeat.

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TABLE PUSH-UPS

Equipment Required :
1. Table

Precautions Required :
1. Ensure that the table is strong and sturdy enough to support
body weight.
2. Ensure correct form while performing the exercise.
3. Stop if there is any symptom of pain or fatigue.

Pictorial References :

Steps :
1. Take a few steps back from your table, so you can place your hands
flat on your desk, a little wider than shoulder-width.
2. Lower yourself down toward your desk, keeping your core tight.
3. Then push back up until arms are straight but not locked.
4. Try to do 20 reps.

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WALL PUSH-UPS

Equipment Required :
1. Flat Wall

Precautions Required :
1. Ensure correct form while performing the exercise.
2. Stop if there is any symptom of pain or fatigue.

Pictorial References :

Steps :
1. Stand a few steps from a wall and lean toward it, placing your hands
flat and wider than your shoulders.
2. Lower yourself down toward the wall, keeping your abs tight to
maintain a straight line from your head to your toes.
3. Push back up until your arms are straight (but not locked).
4. Complete 20 reps.

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LOWER BODY EXERCISES

Equipment Required :
1. Flat Wall

Precautions Required :
1. Do not use wheeled chairs to perform this exercise.
2. Ensure correct form while performing the exercise.
3. Stop if there is any symptom of pain or fatigue.

Pictorial References :

Steps :
1. All you have to do is stand up from your chair.
2. lower your body back down, stopping right before you sit back down.
(Keep your weight in your heels to work those glutes).
3. Then stand back up again.
4. Repeat 10 times.

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STANDING REAR PULSES

Equipment Required :
1. Workstation Table

Precautions Required :
1. Ensure correct form while performing the exercise.
2. Stop if there is any symptom of pain or fatigue.

Pictorial References :

Steps :
1. Holding the edge of your desk for support, bend one leg behind you
and flexing the foot.
2. Raise your heel up a few inches then release slightly and press
your foot directly back behind you.
3. Continue to alternate between lifting your heel up then pressing it back.
4. Do 20 to 30 reps and then switch sides.

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PRETEND JUMP ROPE

Equipment Required :
N/A

Precautions Required :
1. Ensure free and open space with no obstructions at arm’s length.
2. Ensure correct form while performing the exercise.
3. Stop if there is any symptom of pain or fatigue.

Steps :
1. Hop on both feet at once or alternate if you need to modify.
2. You can up the intensity by moving your arms as if you were holding
a rope.

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PRETEND JUMP ROPE

Equipment Required :
1. Stationary Chair

Precautions Required :
1. Do not use wheeled chairs to perform this exercise.
2. Ensure correct form while performing the exercise.
3. Stop if there is any symptom of pain or fatigue.

Pictorial References :

Steps :
1. Stand up behind your chair and hold on for support.
2. Raise your heels off the floor until you are standing on your toes.
3. Slowly lower yourself back to the floor.
4. Do 3 sets of 10.

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WALL SITS

Equipment Required :
N/A

Precautions Required :
1. Ensure correct form while performing the exercise.
2. Stop if there is any symptom of pain or fatigue.

Pictorial References :

Steps :
1. Slide your back down a wall until your hips are at the same level as
your knees and your knees are together at 90-degree angles.
2. Maintain the position for 30 to 60 seconds, then release.
3. Stand up straight back again.
4. Aim for 15 reps.

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LUNGES

Equipment Required :
N/A

Precautions Required :
1. Ensure correct form while performing the exercise.
2. Stop if there is any symptom of pain or fatigue.

Pictorial References :

Steps :

1. With one leg in front of the other.

2. Gently lower the knee of your back leg down towards the ground.
3. 10 times on each leg.

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CORE EXERCISES

SEATED BICYCLE CRUNCHES

Equipment Required :
1. Stationary Chair

Precautions Required :
1. Do not use wheeled chairs to perform this exercise.
2. Ensure correct form while performing the exercise.
3. Stop if there is any symptom of pain or fatigue.

Pictorial References :

Steps :

1. Sit in your chair with your feet flat on the floor.

2. Position your hands behind your head and lift one knee toward the
opposite elbow, twisting your body down toward it.
3. Then return to the seated, straight-back position.
4. Finish 15 twists, then repeat on the other side.

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OBLIQUE TWISTS

Equipment Required :
1. Any Chair

Precautions Required :
1. Ensure correct form while performing the exercise.
2. Stop if there is any symptom of pain or fatigue.

Pictorial References :

Steps :
1. Sitting in upright position and with the feet hovering over the floor.
2. Hold onto the edge of your desk.
3. Next, use the core to swivel the chair from side to side.
4. Go back and forth 15 times.

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LOWER-ABS LEG LIFTS

Equipment Required :
1. Any Chair

Precautions Required :
1. Ensure correct form while performing the exercise.
2. Stop if there is any symptom of pain or fatigue.

Pictorial References :

Steps :
1. Sit straight up, with feet flat on the floor.
2. Lift one leg up at a time, keeping core tight.
3. To make it more challenging, try lifting both up at the same time.
4. Do 20 reps.

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STRETCHES

TRICEPS STRETCH

Equipment Required :
N/A

Precautions Required :
1. Ensure correct form while performing the exercise.
2. Stop if there is any symptom of pain or fatigue.

Pictorial References :

Steps :
1. Raise one arm and bend it so that your hand reaches to touch
the opposite shoulder blade. (It’s fine if you can’t reach it.)
2. Use your other hand and pull the elbow toward your head.
3. Hold for 2 to 3 deep breaths. Repeat on the other side.

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NECK ROLLS

Equipment Required :
N/A

Precautions Required :
1. Ensure correct form while performing the exercise.
2. Stop if there is any symptom of pain or fatigue.

Pictorial References :

Steps :
1. Relax and lean your head forward.
2. Slowly roll head in a circle on one side for 10 seconds.
3. Repeat on the other side.
4. Do this three times in each direction.

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SHOULDER STRETCH

Equipment Required :
N/A

Precautions Required :
1. Ensure correct form while performing the exercise.
2. Stop if there is any symptom of pain or fatigue.

Pictorial References :

Steps :
1. Clasp hands together above the head with palms facing up toward
the ceiling.
2. Push your arms up, stretching upward.
3. Hold for 2 to 3 deep breaths.

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SHOULDER ROLLS

Equipment Required :
N/A

Precautions Required :
1. Ensure correct form while performing the exercise.
2. Stop if there is any symptom of pain or fatigue.

Pictorial References :

Steps :
1. Raise both shoulders up toward ears.
2. Slowly roll them backwards.
3. Repeat, rolling forward.
4. Do this three times in both directions.

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UPPER BACK STRETCH

Equipment Required :
N/A

Precautions Required :
1. Ensure correct form while performing the exercise.
2. Stop if there is any symptom of pain or fatigue.

Pictorial References :

Steps :
1. Hold your arms out straight in front of you, palms facing down.
2. Lower your head in line with your arms and round the upper back
while looking down toward the floor.
3. Hold for 2 to 3 deep breaths.

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TORSO TWIST

Equipment Required :
N/A

Precautions Required :
1. Ensure correct form while performing the exercise.
2. Stop if there is any symptom of pain or fatigue.

Pictorial References :

Steps :
1. Place feet firmly on floor and place one hand on the back of your chair.
2. Exhale and twist your upper body toward the arm on chair back, using
your other hand to press against your leg for leverage.
3. Hold for 2 to 3 deep breaths and repeat on other side.

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HAMSTRING STRETCH

Equipment Required :
1. Stationary Chair

Precautions Required :
1. Do not use wheeled chairs to perform this exercise.
2. Ensure correct form while performing the exercise.
3. Stop if there is any symptom of pain or fatigue.

Pictorial References :

Steps :
1. Sit in your chair with both feet on the ground, then extend one leg outward.
2. Reach toward your toes.
3. Hold for 2 to 3 deep breaths. Repeat on the other leg.

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HAMSTRING STRETCH

Equipment Required :
1. Stationary Chair (if performed while sitting)

Precautions Required :
1. Do not use wheeled chairs to perform this exercise. (if performed while sitting)
2. Ensure correct form while performing the exercise.
3. Stop if there is any symptom of pain or fatigue.

Pictorial References :

Steps :
1. Lean back in chair.
2. Hug one knee at a time, pulling it toward your chest.
3. Hold for 2 to 3 deep breaths, then switch legs.
4. This exercise can also be done standing up.

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WRIST AND FINGERS STRETCH

Equipment Required :
1. Workstation Table

Precautions Required :
1. Ensure correct form while performing the exercise.
2. Stop if there is any symptom of pain or fatigue.

Pictorial References :

Steps :
1. Standing, place both hands on your desk, palms faced down,
fingertips facing your body.
2. To intensify the stretch, lean forward.
3. Hold the stretch until you feel the tension release.

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EAGLE ARMS

Equipment Required :
N/A

Precautions Required :
1. Ensure correct form while performing the exercise.
2. Stop if there is any symptom of pain or fatigue.

Pictorial References :

Steps :

1. While sitting, reach your arms straight out in front of you.

2. Bend the left arm upward and sweep the right arm under it.
3. Wrap your right arm around the left until you are able to grab
the outside edge of the left arm or until you are able to clasp your
palms together.
4. Lift the elbows away toward the ceiling and pull your hands away
from your face. Turn your head side-to-side.
5. Hold for 2 to 3 deep breaths. Repeat on the other side.

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 MINISTRY OF HUMAN RESOURCES
DEPARTMENT OF OCCUPATIONAL SAFETY AND HEALTH

DEPARTMENT OF OCCUPATIONAL SAFETY AND HEALTH, MALAYSIA

MINISTRY OF HUMAN RESOURCES
Level 1,3,4&5 Setia Perkasa 4,
Setia Perkasa Complex,
Federal Government Administrative Centre,
62530 Federal Territory of Putrajaya.

Tel : 03 - 8886 5343

Fax : 03 - 8889 2443
Email : [email protected]

GUIDELINES ON OCCUPATIONAL SAFETY AND HEALTH FOR WORKING

WITH DISPLAY SCREEN EQUIPMENT (DSE), 2024

e ISBN 978-629-99979-0-0

9 786299 997900

JABATAN KESELAMATAN DAN KESIHATAN PEKERJAAN

(online)