Are you sitting properly at your computer?

Your Chair:

• Always try and sit as far back as you can in your chair.
• Make sure that your seat is at the correct height. Your feet should be flat on the floor with your knees lower or equal to your hips.
• Make sure your upper and lower back are supported, use pillows if necessary.

What about your keyboard?

• For the ideal position, try and sit close to your keyboard.
• Always place your keyboard directly in front of you, so that you avoid twisting and turning.
• Try adjusting your keyboard height so that your shoulders are relaxed.
• The tilt of your keyboard is important for your posture so remember to to adjust the tilt. If you sit in a forward or upright position, tilt your keyboard away from you. If you are a bit more reclined, a slight positive tilt will help maintain the correct wrist position.
• Keep your mouse as close to your keyboard as possible.
• If you do not have an adjustable keyboard tray, you may need to adjust your workstation height or/and the height of your chair

Let’s talk about your screen and telephone positioning

Bad postures can cause pain and discomfort. The position of your screen, telephone and work notes can have a large impact on your bodies position.

• The best position for your screen should be directly in front of you, above your keyboard.
• Make sure you are the correct distance from your monitor. Try and sit at least an arm’s length away from the screen.
• Any documents that you use regularly should be placed directly in front of you, between your monitor and your keyboard.
• Place your telephone within easy reach and try and use headsets where possible or even place calls on speaker phone to eliminate cradling the handset.

Walk away.

Even once you have correctly set up your workstation, remember that no matter how ideal your environment is, staying in one position for long periods of time is not ideal for your posture.

• Take that much needed break every 30 minutes or change tasks for 2 minutes. Additionally, you should always get up from your desk and away from your computer during lunch breaks. Your body and eyes need this break.
• Every now and then rest your overworked eyes by covering them with your palms for 10-15 seconds.
• Always try and keep your posture in mind throughout the day, this will help you keep your body in the best possible position during your work hours.

Have you ever thought of the impact technology is having on your posture? View our interesting infographic and find out what daily technology is turning you into.