Sitting at your desk can be a pain in the neck!

Chair position

• The seat height should let you rest your forearms on your desk at about 90 degrees.  
• Keep your feet flat on the floor and try to avoid crossing your legs.
• The backrest of the chair should support your lower back so your spine stays in contact with the back of the seat.  

Monitor

• Place your computer monitor directly in front of you with the centre of the screen level with your nose.  
• If you have dual screens, join them directly in front of you.  

Keyboard

• Make sure your keyboard isn’t creeping forwards on your desk because your neck may follow too.  
• Make sure your elbows remain comfortably in by your sides and forearms are rested on the desk.  

Laptops

• Consider connecting your laptop to a desktop screen while working.
• Alternatively, raise the height of the laptop (using a raise or even a book) and use a wireless keyboard and mouse.  

Stand and walk around more

• Try to spend at least an hour or two on your feet each day. One popular option is to use a standing desk. Is sitting the new smoking?
• Set a silent alarm on your smartphone to go off every 30 minutes and walk for a few minutes. It may not be possible to get up every time the alarm goes off, but it will make you realise how long you’ve been sitting for. Ways to get more movement into your day 

And remember, if you want to be healthy, exercise is non-negotiable!