Follow these steps to correct the most common causes of pain at work:1.
Move your chair close to the desk and sit back into the seat. Adjust your chair back so that your upper body is relaxed and supported. Raise your seat height. You should have your elbows level or just above the surface of the desk.2.
Use a foot rest if your feet do not rest flat on the floor once you have adjusted your chair as above.3.
Adjust your monitor. The top of the screen should be just below eye level. Bring the monitor to a comfortable distance from your chair. For most people, it should be directly in front of the chair at about an arm's length distance.4.
Position your keyboard and mouse towards the front of the desk.5.
Place documents sensibly, and preferably using a document holder. For most of us, this should be between the keyboard and the monitor, to minimise head twisting and tilting. For copy typists, this may mean moving the monitor to one side and placing the document holder further back from the keyboard and centrally to the chair.6.
Position the phone sensibly. Move it so that you can pick up the receiver with your non-dominant hand, without over-reaching. Better still, use a headset.7.
Clear the clutter from under and on the desk. 8.
Raise your laptop screen. Laptops are best used with a separate mouse and keyboard. Ideally, use a laptop stand to tilt and raise the screen and position it at a comfortable viewing distance.9.
Don't just sit there - move! If possible, stand up when you can. Our bodies are not designed to sit in a static position for long periods. Even getting up to retrieve documents from the printer, or to get a glass of water, or when talking on the phone will help enormously.You can download our A4 poster to remind you of this advice. You'll find it here.