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Get the right support
Avoid back pain by adjusting your chair so that your lower back is properly supported. Ensure that your knees are level with your hips, using a foot rest if necessary. The basic rule is to plant your feet firmly on the floor to support your back. Don't cross your legs, as this can cut off circulation and cause hip problems.
Adjust your chair
A correctly adjusted chair will support your back in a good posture. Make sure you can use the keyboard with your wrists and forearms straight and level with the floor. Your elbows should be by the side of your body, so that the arm forms an L-shape at the elbow joint.
Maintain eye level
If you use a computer screen for work then it should be directly in front of you, with your monitor about an arm’s length away and the top of the screen at eye level so you don’t strain your eyes.
Keep your keyboard close
Your keyboard needs to be immediately in front of you. Your wrists should be straight when using a keyboard, with your elbows vertical under your shoulder and right by your side.
Avoid phone strain
Consider using a headset if you spend a lot of time using the phone for work, as cradling the phone between your ear and shoulder can strain the muscles in your neck.
*Office for National Statistics