If like large numbers of people, you sit in an uncomfortable office chair all day, chances are you aren't doing you posture any favours. But there are a number of things you can do to help improve your posture and take the strain off your spine..

Better support your spine

Start by adjusting your chair so that your lower back is better supported as a correctly adjusted chair will help reduce the strain. Many office chairs are easily adjustable, so tweak the height, tilt and if possible, the lumbar support so that your knees are a little bit lower than your hips. You may also consider using a footrest as well to help adjust

Change the height of your chair

Adjust the chair height so you can reach the computer keyboard with your forearms and wrists level and straight with the ground. This can also help prevent RSI. Remember to keep your elbows close to your body and your forearms at a 90-degree angle. 

Flat feet

Try to keep your feet totally flat on the floor and remember to try and not cross your legs as this can cause other problems.

Adjust your screen to your eye level


If its possible, your screen should be in front of you and around an arm's length away with the top of the screen at around eye level. This can be harder with laptops compared with the desktop computers, so you may need to invest in a laptop stand if it.Some people like using a wrist-rest to help keep their wrists straight and at the same level as the keys.

Move your mouse

Use and keep the mouse as close to you as possible so you don't have to stretch to reach it and try and avoid using the mouse at an awkward angle. 

Minimise screen reflection

Ideally, your computer screen should be as glare-free, so once you have identified the source of the glare, try and adjust the screen angle to minimise it. You may need to adjust blinds or ceiling lights to facilitate this, and remember, you can also adjust your screen brightness or contrast to make the screen a little easier to see.

Accessible desk objects

Also helps have a tidy workstation, but try and position regularly used office equipment within easy reach and if possible avoid repetitive stretching or twisting to reach things. 

Phone strain

Do you spend a lot of time on a phone? You might be better off switching your handset for some kind of headset or handsfree kit. Cradling the phone between your shoulder and head isn't great and is even harder with modern smartphones. Remember you can use Bluetooth headsets or the free wired headphones that ship with most smartphones.