Are you looking after your back?

Tuesday 19th March, 2019

Looking after your back and more

Here are some tips to help you to look after your back, eyes and more, when sitting at a computer:

  • Support your back
  • Adjust your chair
  • Rest your feet on the floor
  • Place your screen at eye level, and your keyboard in front of you. If you use the alpha keys more than the numeric keys on your keyboard, position the keyboard so the letter H is in line with your nose
  • Keep your mouse close
  • Position your screen to avoid reflections
  • Avoid repeatedly stretching or twisting to reach things, use a phone headset to avoid phone strain
  • Look away from your monitor regularly and focus on other objects within the work area
  • Take regular breaks


The importance of reducing sitting time

It is widely understood that spending too much of the day sitting, can have a negative impact on our health and wellbeing. Studies show links to being overweight and obese, type 2 diabetes and even some types of cancer. Sitting for long periods is thought to slow the metabolism, which affects the body’s ability to regulate blood sugar, blood pressure and break down body fat.

But evidence also now suggests that taking regular exercise (even meeting the recommended activity levels), doesn’t counteract excessive amounts of time spent sitting. In other words, it is not enough to go to the gym regularly, and still spend the rest of the day not moving from your seat.

So, whether at work, travelling or at home, it is important to find opportunities to keep moving. Here are some tips to help you reduce sitting time:

  • stand on the train or bus
  • take the stairs and walk up escalators
  • set a reminder to get up every 30 minutes
  • work at a standing desk
  • stand while on the phone
  • take a walk break every time you take a break for food or drink
  • walk to a colleague’s desk instead of emailing or calling
  • swap some TV time for more active tasks or hobbies