How to look after your body at your work station

  Guidelines for healthy computer use • Move and stretch every hour to promote blood flow • Respond to any feeling of discomfort by changing position • Add variety to your tasks • Make sure you are sitting correctly and have your workstation set up to avoid strain   Posture • Relax shoulders • Elbows at 90 degrees • Forearms level • Head upright and looking forward • Neck lengthened • Back supported by chair • Use a lumbar support • Feet fully supported on floor or footrest   Work space • Place items close to your position based on how often you use them. Regularly used items should be placed within easy reach • If you are using the phone a lot look into a head set or speaker phone. Never cradle the phone between the side of your head and your shoulder.   Chair • Adjust seat height so that feet or flat on floor or foot rest with your knees at or slightly below the level of your hips • With your bottom pushed into the back of the seat, adjust the back rest height so that the lumbar support is in the lumbar or curved area of your spine • Recline the back rest angle between 95-110 degrees so that both the upper and lower part of the back is supported • Adjust the armrest height so that your shoulders are not elevated   Computer • The top of the monitor should be positioned at eye level • Torso must not be twisted • Keyboard and mouse should be just below elbow level • Keyboard should be centred in front of you • Adjust the keyboard tit so that your wrist is in neutral (straight) • Monitor should be about arms length away • Lighting should be even and glare free