Back Pain? Tips on How to Sit Comfortably & Ergonomically at a Computer

A lot of office staff suffers from back pain. There are some workplace injuries that could be avoided. For example, choose an ergonomic chair. Check out the right sitting posture.If you work in an office using a computer for prolonged time, here are some tips that may help you avoid some back injuries.

Chairs:

When you sit in the chair, just keep the hips as far back as they can go in the chair. Adjust the height of the chairs to ensure the feet are just placed on the floor, with the knees slightly lower than the hips. Then check out the back of the chair to make it 100°-110°reclined angle. Ensure the upper and lower back are well supported. Use some cushions or pillows for extra comfort. If there is an active back mechanism, make the best use of it. Adjust the armrests to make sure the shoulders are fully relaxed.

Then the keyboard. Usually, the keyboard tray has to offer the best positioning of input devices. The keyboard tray needs to best fit the mouse and allows leg clearance. If it has an adjustable height or tilt mechanism, that will be much better. Make sure the keyboard placed directly in front of the body. Adjust the keyboard to make the section of the keyboard that we often use centered with our body. Adjust its height till our shoulders can be relaxed and the elbows can be slighted open when we sit before the computer. Adjust the tilt of the keyboard via the tray mechanism or keyboard feet to make it away from us at a negative angle when we sit forward or upright. Use the wrist rests if necessary, but not over-use it. Place the pointer close to the keyboard.

Then it comes to other office supplies, such as screen, document or telephone.Improper positioning of these office stuff may just lead to poor sitting postures. Adjust the screen and documents to make sure our neck is in a neutral and relaxed position. Keep the screen directly centered in front of us. Make the top of the screen approximately 2-3”above seated eye level. Reduce glare by careful positioning of the screen. Adjust curtains or blinds as needed. Place the telephone within our reach.

Besides, ensure frequent breaks in the office. However perfect our working environment, prolonged and static sitting may lead to poor blood circulation and take a toll on our body.Take 1-2 minute stretch breaks every 20-30 minutes. Take a break for at least 5-10 minutes every hour. Always try to get away from the computer during lunch breaks.