Are you in the right position at work?

Are you sitting comfortably?

• Lengthen spine into its natural balanced position as on the diagram, maintaining the natural curves of the spine. Make sure to use the back of the chair which will help you to keep a gentle arch in your lower back.

• Make frequent small adjustements in the chair.

• Make sure your elbows are supported and relaxed at 90º.

• Adjust seat height so that the hip joint is slightly higher than the knee joint, the elbows are bent no more than 90º, hands resting lightly on desk.

• Sit well back in the chair using the back support.

• Ideally the seat should support 3/4 of the thigh.

• Alter chair heigh for different tasks, higher for typing and lower for writing.

• Use a footrest if feet do not rest comfortably on the floor.

• The middle row of the keyboard to be level with the elbow, forearms parallel to the floor.

• If the desk is too low, raise with desk feet, if the desk is too high use a foot stand and raise seat height.

• Clear space under desk to permit free leg and chair movement.

• To be at arms length and at eye level in front of the user.

• Reduce monitor brightness until comfortable.

• Sit directly facing the screen.

• Eyes to be level with the first line of text when sitting correctly.

• Place the keyboard directly in front of the screen.

• Only operate the keyboard when directly facing the screen.

• Use a wrist rest if wrists press on the desk.

• Keep the keyboard close to the edge of the desk.

• Avoid bending hands up at the wrist when typing, wrists to be at a similar height to the keyboard or mouse

• Place the mouse near the keyboard in an easily reachable position.

• Avoid gripping tightly or clicking firmly.

• Use the function keys on the keyboard when you can.

• Think of your musculoskeletal system (this means all your joints, muscles and nerves) as bubble gum. Every time you move around or adjust your position it is like chewing bubblegum. The gum becomes easier to stretch and move about as you chew it. If you leave the gum for a bit and then attempt to move it, it has lost its stretch and is easier to damage. Your musculoskeletal system maintains its circulation and flexibility by regular movement.

• Get up regularly to break up constant posture.

• Take breaks and vary tasks. Stretching - small stretches or spinal adjustments at the desk with help combat stiffness.

• Exercise regularly to keep optimum health of joints, the density of bones and the elasticity of connective tissue. Fast walking, walking up escalators or taking the stairs instead of lifts will help maintain the health and function of the musculoskeletal

• If you experience any problems with your spine or other joints pace your activities. Evidence shows that people return to normal activity sooner get better quicker. If your problem is more longstanding don't forget that hurt doesn't always mean harm.

• The golden rule is when you have a more longstanding problem that you don't do more on a "good day" and less on a "bad day".

• Even when you still have pain, try to find a form of exercise that you can do but pace yourself. Physical fitness will help you to get better.

• Be as active as you can at work; don't sit for long periods of time.

• If you need reassurance or possible treatment ask your GP or Physiotherapist / Osteopath for advice.