- Sit back into your chair. Your chair should have a bottom cushion short enough for your buttocks to reach the backrest while your back is erect.
- When sitting ensure that your hips, elbows (when flexed to 90 degrees), shoulders and ears are in vertical alignment to achieve best sitting posture. Use a back support that gently shapes your back when sitting if necessary.
- Ensure your feet are flat on the floor; otherwise you are likely to slump forward. Use a footrest if necessary.
- Adjust your chair height so that the underside of your elbows are at desk height and can rest on the desk surface when the elbows are flexed to 90 degrees and are in vertical alignment with the shoulders.
- Ensure that your monitor is directly in front of you, 50-70 cm distance from your eyes and the top of the monitor at eye level, to reduce eyestrain and neck strain.
- If using a laptop, use a raising devise with separate keyboard attachment to achieve optimal positioning.
- Ensure you take plenty of breaks away from your workstation, 2-5 minutes at a time and stretch and mobilise your shoulders, neck and upper back to relieve any tension.
