• Ensure the lower back support of your chair is in the small of your back, in the lumbar, and not in the bony sacral area where it will push you forward on your seat.
  • Either lean your chair back slightly and have your screen upright at about an arm’s length directly in front of you, or have the back rest straight with the screen slightly tilted away from you. Alternate these positions on a regular basis.
  • Lean back into your chair so that you get good spinal support. That is, avoid perching forward and leaving your back completely unsupported.
  • Keep your elbows by your sides. This means bringing your chair very close to your desk and your keyboard and mouse and phone etc to the edge of your desk.
  • Keep your fingers light on the keyboard, as if you are playing the piano, and this will ease the load on your neck and shoulders.
  • Use a headset if you use a phone frequently. Again, this will ease the load on you neck and shoulders
  • Take breaks twice an hour and during these breaks do your exercise routine, change your body posture, get up and walk around.