The proportion of the UK working population in desk-based jobs is increasing. Many
workers take no proactive measures to help prevent back or neck pain even though, of
those suffering from back or neck pain in the UK, work is one of the main triggers. When
sitting and concentrating on the screen for so long we may not be aware that the position
we are in could be harmful to our spine. To help maintain a better ‘desk posture’ and
protect our backs, Mark Jones has some advice to keep in mind
when working.

Essential Adjustments

• Always take the time to adjust your chair, particularly if you share your computer with
  others.
• Your seat should be adjusted so that your feet are flat on the ground, your knees
  bent but with a slope from your hips to your knees. You should end up with your hips
  higher than your knees and your eyebrows level with the top of the computer screen.
  You may need to put the screen on a stand to bring it to the right height.
• Relax when sitting into your chair, sit up straight and make sure you have your
  bottom against the seat back with your shoulder blades touching the back rest of the
  chair.
• Arms should be kept close to your body, flat and with elbows level with the desk or
  table you are using. Use a seat with arm rests.
• Take regular breaks. Never sit at the computer for more than 40 minutes; less if
  possible.
• When you take a break, walk around and stretch a little; do something completely
  different.
• Remove any obstacles from under your desk to ensure you have enough leg room.

On the move in the house or out and about with a laptop:

The portability of a laptop makes it very convenient and flexible to use, but it is
tempting to use them in situations where you might be in an awkward position. You
may not realise that you are in an uncomfortable or potentially pain inducing position
if you are concentrating on what you are doing.

• If working at home, designate a specific area for working. This should be a table or
  desk with a chair to sit on; avoid the sofa or bed!
• If using a laptop invest in a stand to put it on (a ream of paper or thick book will also
  do the trick). This ensures the screen is at eye level. For laptops used in the home, it
  is a good idea to buy a detachable or normal keyboard and mouse to plug in, as this
  makes it much easier to use the laptop in a more ‘back friendly manner’.
• When on the move with your laptop, take time to check your bag or briefcase for
  items you will not need and remove them. Use a rucksack design laptop case, carry
  it on both shoulders and adjust the straps so that the bag is held close to your back.
• Make sure you take regular breaks, change position and stretch. Setting an alarm in
  another room is a good way to ensure this. When taking calls, make sure you move
  around the house.