Here are five ergonomic tips that will protect your back and make your workstation more comfortable.

  1. Sit Tall and Maintain Good Posture-The secret to good posture is maintaining your spine’s natural curves.  if your spine is not properly aligned, your muscles and ligaments have to work harder to keep you upright.  When sitting, make sure that your ears, shoulders, and hips are inline and your buttocks are at the back of the chair.  Sit tall with your chest high.
  2. Adjust your Chair-Your shoulders and lower back should rest comfortably against the backrest.  You can use a lumbar support pillow or a rolled-up towel to give your lower back extra support. Set the height and angle of your seat so your feet can rest on the floor or a foot rest.
  3. Adjust your Computer Monitor-Position your computer screen directly in front of you.  The top line of text on your screen (not the top of your monitor) should be at your eye level.  If your monitor is not adjustable, stack books or other materials underneath it to raise it up. Also, allow the muscles in your eyes to relax by following the 20/20/20 rule: Take a 20 second break every 20 minutes and focus on an object that is at least 20 feet away from you.
  4. Check the Position of Your Keyboard and Mouse-Place your keyboard high enough to allow you to rest your arms with your elbows at your sides and your forearms parallel to the floor.  Place your mouse as close to the keyboard as possible to avoid unnecessary reaching.
  5. Keep Moving-More important than maintaining a ‘perfect’ posture is regularly and changing your positions.  Change your position every 30-50 minutes, take a stretch break or even better, get up and move around.

https://chiropractic.on.ca/self-management/five-office-ergonomics-tips/