Always take the time to adjust your chair, particularly if you share your computer with others at work or in the household.

  • Use a cushioned chair with adjustable height and seat tilt. Tilt your chair seat downwards 15-20 degrees so your knees are below your hips and pull in your stomach muscles.
  • A rolled up towel, pillow or lumbar support cushion may be used to provide additional lower back support.
  • If your seat has arms they should not interfere with your desk.
  • Ensure your chair height allows you a space of 25-30cms between the top of your thighs and the desk.
  • Your feet should touch the floor and if necessary use a foot rest.
  • Adjust your seat height to ensure your forearms are parallel to the floor and are supported by the desk.
  • Ensure your wrists are in a neutral position by using a wrist/mouse rest for the keyboard to support your wrists.
  • Your eyes should be level with the top of the screen and the screen directly in front of you.
  • If using a laptop, raise the laptop up to ensure that the top of the screen is at eye level and purchase a separate keyboard and mouse. This will allow you to adopt a normal PC workstation posture.
  • Take regular breaks from your office chair every 30 minutes. It is a good idea to stand, stretch and walk for a minute or two.

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