How to prevent back and neck problems by fixing your work station

You are sitting at your desk looking at your computer all day wondering why your neck and back hurt by the end of the day. Here are some simple fixes to help your day go smoother by taking the strain off your body.

Firstly, make sure your mouse and keyboard are in the right position. While you are sitting in your chair, position your arms along side your body parallel to the floor and then lower them 5 degrees. That is the most ergonomic position for your arms. Your desk should have an adjustable keyboard and mouse tray.

Secondly, position your legs and thighs to be at around a 90 degree angle with each other by adjusting your chair height. Make sure your feet are flat on the ground. Also, leave some room for the back of your knees so that they are not pressing against the edge of your chair. Get a lumbar support pillow for your lower back.

Thirdly, make sure the top your computer screen is slightly lower than you field of vision. Make sure you neck is in alignment with your spine looking straight ahead. This prevents you from bending your neck forward for long periods of time causing strain. Also, every 15 to 20 minutes, look off into the distance to prevent eye strain.

Lastly, get up from your desk and walk around for about 2-5 minutes once an hour. Do some light stretching before you sit back down, This will take some pressure off your body and revitalize you for the next hour.