(1) SUPPORT YOUR BACK
If your office chair doesn’t have lumbar support, grab a small towel and roll it up. A small pillow will also work. When you slide back in your chair after finding your proper posture, place the towel or pillow between the chair and your lower back. This support device should help you maintain good posture. If the towel or pillow is too large, you could be forcing your spine into an awkward position that will be painful quickly.
(2) ADJUST YOUR CHAIR
Move your seat up or down until your legs are parallel with the ground and your knees are even with your hips. Your arms should be parallel to the ground, too.
Your feet should be resting on the floor. If they aren’t, use a stool or footrest to elevate your feet until you are in this position.
(3) PUT YOUR FEET ON THE FLOOR
Your feet should be flat on the floor. If you’re wearing shoes with heels, removing them may be most comfortable.
Don’t sit with your legs crossed. This can reduce blood flow and cause muscle strain.
(4) KEEP YOUR COMPUTER SCREEN AT EYE LEVEL
Adjust the monitor until it’s about an arm’s length away.
The top of your computer’s screen should be no more than 2 inches above your eye level. Computer monitors that are too low or too high can strain your neck and eyes.
(5) USE A HEADSET IF YOU SPEND A LOT OF TIME ON THE PHONE
If you spend a lot of time on a phone and typing or writing at the same time, use a speakerphone. Bending your neck to cradle the phone can cause stiff muscles, pain, and even ligament damage over time.
(6) TAKE REGULAR BREAKS
Sitting for long periods can reduce blood flow and cause muscle fatigue. To prevent that, take frequent breaks.
When you take a break, stand up and walk away from your desk if you can. Get your blood flowing by doing some calf raises and shoulder shrugs. https://www.nhs.uk/live-well/healthy-body/how-to-sit-correctly/