Photo: bre pettis / Flickr

If you tend to sit incorrectly at a computer for hours every day on a prolonged basis, you may become vulnerable to mechanical back strain. This condition is caused when there is repetitive strain on the joints between your vertebrae. To avoid repetitive strain injury and other uncomfortable disorders like eye strain, wrist strain and neck ache, be sure to follow these tips on how to position your computer screen and how to sit correctly in your chair.

How to sit correctly in a chair while you work

Always aim to sit upright, without leaning forward, when you are working at your computer. Position your chair close to the table you are working at so that you don’t have to slouch. The chair should allow you to rest your entire back. If your chair does not give enough lumbar support, consider buying a lumbar support cushion.

Your chair should also be high enough so that your forearms can rest comfortably on the table. This will also allow for relaxed shoulders. Your arms should rest on the table or desk while you work –only move your forearms when you want to write or type.

Ensure that both of your feet are touching the ground and that your knees are level with your hips and be sure to take a break at least every three quarters of an hour.

How to work at your computer

To avoid strain when you work at your computer, start by positioning your computer screen correctly. It should be a minimum of 40 centimetres away from your eyes but not much further than 70 centimetres. The top of your screen should be at the level of your brow.

To ensure that your shoulders and neck are relaxed, adjust the angle of your screen so that you look straight and forward while you work. Your mouse should be positioned in front of your shoulder. This may require that you move your keyboard slightly to the side.

Position your documents on a stand just behind the keyboard so that you don’t have to turn your neck from side to side while you’re typing.

Tags: pain, pain relief, work