How to sit correctly when working

If you work at a desk and use a computer, you can avoid injury or pain by sitting in the right position and arranging your desk correctly.

Support your back

A properly adjusted chair will reduce the strain on your back.  Get one that's easily adjustable so you can change the height, back position and tilt.  Your knees should be below the level of your hips.  A footrest may be necessary to achieve this.

Adjust your seat

Be aware of the various adjustments that it is possible to achieve with your chair. In particular, if someone else  had used your desk, you may need to re-adjust the chair.

Rest your feet on the floor

Your feet should be flat on the floor.  If they're not, for example if you are working on a draughtsman chair, you should ask whether you can have a footrest which will let you rest your feet at a level that's comfortable for you.  Don't cross your legs as this can cut off circulation and cause hip problems.

Place your screen at eye level

Position your screen 30 - 75cm (12 - 30 inches) away from your eyes.  a good guide is to place the monitor about an arm's length away with the top of the screen roughly at eye level. Always maintain sufficient space around the computer mouse to assist free arm and wrist movement.

Avoid screen reflection

Your screen should be as glare free as possible.  Position at 90 degrees to any light source to avoid glare or reflections.  Place equipment on stands or monitor arms if possible.

Make objects accessible

Position frequently used objects such as a telephone or stapler within easy reach.

As a general rule, don't sit in the same position for long periods.  Try to change your position as often as is practical.  Some movement is desirable but avoid repeated stretching to reach things.