back pain

7 MAIN TIPS TO HELP REDUCE THE RISK OF BACK PAIN WHEN SITTING AT THE DESK OR IN FRONT OF A COMPUTER FOR A LONG TIME

  • Adjust your chair. Adjust the height of a chair so that you use the keyboard with your wrists and forearms straight and level with the floor, this can prevent repetitive strain injuries.
  • Support your back. Reduce the risk of back pain by adjusting your chair so your lower back is properly supported.
  • Rest your feet on the floor. Don’t cross your legs as this may contribute to posture-related problems.
  • Place your screen at eye level. A good guide is to place the monitor about an arm’s length away, with the top of the screen roughly at eye level.
  • Have your keyboard straight in front of you. Leave a gap about 4-6 inches (100 mm – 150 mm) at the front of the desk to rest your wrist between bouts of typing.
  • Make objects easy to reach. Position frequently used objects, such as landline telephone or stapler within easy reach. Avoid repeatedly stretching or twisting to reach for things.
  • Take regular breaks. Make sure you change your posture as often as is practicable. Frequent short breaks are better for the back than few long ones.

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