AVOID NECK/BACK PAIN WHILE WORKING ON COMPUTER

SPINE PAIN:-

Most of us are working on computers - Desktop or laptop for long- duration i.e. 4-10 hours a day. More hours you work, more are the chances of getting neck pain or back pain if you are not sitting in the right posture.

HERE ARE A FEW TIPS:-

• While sitting on the chair, Push your hips as far back as they can go in the chair.

• Adjust the seat height so your feet are flat on the floor and your knees equal to, or slightly lower than, your hips.

• Adjust the back of the chair to make sure your upper and lower back are supported. Use inflatable cushions or small pillows if necessary.

• Adjust the height of armrests (if fitted) so that your elbow is supported and shoulders are relaxed. If your armrests are causing trouble, remove them.

• Adjust the center of computer screen directly in front of you, above your keyboard and adjust the angle (preferably perpendicular to the light source) to reduce glare on your eyes.

• Position the top of the screen approximately 2-3” above seated eye level.

• Sit at least an arm’s length away from the screen and then adjust the distance for your vision.

• Position the documents directly in front of you, between the screen and the keyboard, using an in-line copy stand or with document holder positioned adjacent to the screen.

• Place your telephone within easy reach. Use headsets and speakerphone to eliminate repeated moving to pick up the phone.