You can start right now …
Take breaks at work … it might seem obvious, but taking regular breaks increases productivity and this is thought to be due to workers feeling more physically comfortable. Try to take a short break from sitting every 45 minutes. It doesn’t have to be long, just stand up and move for 30 seconds, or change your position in your seat and stretch.
Sit in your chair, not just ‘on’ it … the back of your chair should support your whole spine. Sit right back into your chair and try out all the controls until you are familiar with the adjustments. Sitting with an inward curve in the base of your spine is best. Some chairs have a pump you can use to improve the lumbar support.
Think about your posture … make sure your computer monitor isn’t too far away. You should be able to
touch your screen without moving your shoulder blades away from your chair
and the area of the screen which you look at the most (top, middle or bottom) should be level with your eyes.
Stay in the zone … keep the equipment on your desk that you use most frequently (mouse, keyboard, phone) in the zone closest to your body. You shouldn’t have to move your spine away from the back of your chair to reach them.
Get Fit … again, it’s obvious, but people who are physically fit manage the issues of life and work much better. If they have injuries they heal more quickly and if their job is stressful they cope more effectively. Think about ways to incorporate a form of general exercise into your weekly routine.