Here is our guide to some simple changes you can make to survive sitting in an office all day.

1. Move your chair close to the desk. Adjust the seat height to ensure your thighs are slightly above your knee with your feet flat on the floor or a footrest.
2. Recline and relax into your chair to make the most of the chair’s back support. Movement is key when sitting for long hours so if there’s a back support adjuster, make sure it’s set at correct back support position.
3. Adjust the lumbar support or backrest to fit to the small of your back. This will help support the lumbar spine and prevent slouching.
4. Adjust the seat base to allow for two finger widths between the front edge of the seat and the back of your knees. This should keep your feet flat on the floor when you recline.
5. Sit directly in front of the computer screen with the keyboard midline in front. Any equipment your using should be within easy reach.
6. Position your screens at (or slightly below) eye level. Laptops should be raised with a laptop stand and an extra keyboard. If you’re working on paper-based work too, ask if a document holder is available to prevent neck strain.
7. Your shoulders should be relaxed. Periodically check they’re not becoming tense, rising or hunched up.
8. Let upper arms hang down naturally from shoulders. There should be a right angle at your elbow when typing.
9. When typing or using the mouse, wrists should be in line with your forearms and not bent upwards or downward. Wrists at an angle to the keyboard are under much more stress and the risk of RSI increases.
10. Take a 30 second break every 20 minutes to allow your body to recover from periods of fixed posture and repetitive stress.