Most office workers using a computer at a desk suffer with back and neck pain !

4 STEPS FOR SITTING CORRECTLY AT WORK

 

STEP 1 : THE CHAIR

  • Sit right back with hips as far back as possible.
  • Feet flat on floor or footrest. Ideally hips should be slightly higher than knees.
  • 2 finger space between back of knees and edge of chair.
  • Back of chair should be at 100-110 degs reclined angle.
  • Spine should be against backrest. Use small cushion if needed.
  • Arm rests adjusted so shoulders relaxed and forearms horizontal.

STEP 2 : THE KEYBOARD

  • Should be directly in front of you.
  • Mouse next to keyboard for easy access.

STEP 3 : THE SCREEN

  • Top of screen 3-5cm above seated eye level. Neck in neutral, shoulders back and down.
  • Should be one arm’s length away from your correct seated position.
  • Should be able to tilt. Non reflective.
  • Use hands free or head set for telecoms and don’t hook phone in your neck!

STEP 4 : TAKE BREAKS

  • Take frequent short breaks every 30 mins.
  • Stretch and move around.

PREVENTION IS BETTER THAN CURE!!!

If you are suffering from a stiff painful neck and back, make an appointment Today!!

WE CAN HELP

 

PHYSIOTHERAPY BEDFORDVIEW NOW OPEN AT PLANET FITNESS BEDFORD CENTRE Phone 071 952 1225 for an appointment

If you are injured please don’t hesitate to book an appointment with one of us at Physiotherapy Bedfordview.

IT’S THAT EASY!