Work station ergonomics

Are you sitting comfortably?

A properly adjusted chair will reduce the strain that you put on your back. You should be able to alter the height, back position and tilt of your chair. Try and ensure that your knees are level with your hips.

In order to prevent back injury, you should be sitting up straight while at your desk. If your chair isn't providing enough back support, try using a rolled up towel or cushion until you find a position that's comfortable for you - then adjust the chair accordingly.

Now that you've got your chair correctly positioned, take a look at your feet. Are they flat on the floor? If not, you may want to consider getting a footrest. This will relieve any pressure on your joints and muscles. It's important that you avoid crossing your legs or sitting with one (or both) legs twisted beneath you.

Check the position of your monitor

Now that you're sitting comfortably you need to take a look at the positioning of your pc. Guidelines suggest that the monitor should be positioned approximately 12-30 inches away from your eyes.

A good guide to positioning is to place the monitor about an arm's length away. The top of the screen should be roughly at eye level. In order to achieve this position you may need to get a stand for your monitor. This doesn't need to be anything fancy - a pile of books will help to elevate the screen to the required position.

Screen reflection and glare

Ideally your pc screen should be as glare-free as possible. This may mean positioning the monitor so that overhead lighting and sunlight are not reflecting on your screen. Try positioning the monitor so that it is at right-angles to the window.

Experiment with your monitor until you find the best position. You may need to move your desk slightly or close the blinds. If glare continues to be a problem, try using an anti-glare screen. You should also experiment with the screen settings on your monitor. Adjusting the brightness or contrast could make a big difference.