Tips for healthy computer use

Poor posture whilst sitting at the computer can cause pain in the back, neck and shoulders. Here is some helpful tips for healthy computer use.

1. Always sit in an adjustable comfortable office chair, pull the chair in close to the desk and adjust the height of the seat so that your elbows, hips and knees are bent at approximately 90 degrees. Your feet should rest flat on the floor or on a footrest if needed.

2. Adjust the backrest of your chair if possible to support the lower curve of our back to keep you upright. Relax your shoulders.

3. Sit up straight and ensure your computer screen is a comfortable distance away (generally arm’s length), the top of the screen is below eye level and the computer is directly in front of you.

4. Eliminate reflections as much as possible and adjust the brightness control to suit.

5. Use a document holder set close to the screen at the same distance from your eyes or position the documents on a slightly slanted surface between the keyboard and the screen.

6. Take regular breaks every 30 minutes to do some neck and shoulder stretches. It is important to also move out of a seated position, so take a break standing.

7. Do not use a laptop for extended periods, either plug your laptop into a separate monitor or use a separate keyboard and mouse whilst your laptop screen is propped up at a height just below eye level.