Healthy Sitting in the Office
SITTING CORRECTLY WILL HELP YOU TO AVOID BACK PAIN
The Head
The head should be held over the shoulders, in line with the spine.
The Chair Seat
The chair seat should be adjustable in height and be wide and deep enough to seat large people. The backrest should give firm support to the lower back and be adjustable in height. Tilting forward seats often provide better comfort. Your hip joints should be higher than your knees.
Your Feet
Your feet should be sat on the ground. If they are not then you may benefit from a small footrest. It is important to keep your feet moving if you are sitting for long periods.
Desk Height
The middle row of the keyboard should be level with your elbow. If the desk is too low you should raise it with blocks or feet and if it is too high then raise the seat of the chair and use a footrest. It is important that your legs don't hit the bottom of the desk.
Eye Height
The top of the computer screen should be level with your eyes and the bottom should not be lower that 21 degrees from that level. When writing a slope will prevent your neck from being too bent. Some desks are designed at an angle.
Lighting
Ensure that there is adequate lighting (preferably natural light) for the job you are doing. Make sure that there is no glare (ie from a window) that makes you sit at an awkward angle to the screen.
Always alter your position regularly, get up and walk around and move your neck in all directions at least every half an hour and keep your feet moving from time to time.