This is how you should be sitting!

The Monitor The monitor should be at eyelevel so that you only need to move your eyes to see the whole screen. Having to look down or up puts strain on your neck and muscles to your head leading to headaches. Raise the monitor using a monitor stand or a selection of large enough strong books. The monitor should be square in front of you. Not to the right or to the left but right in front. Looking to the side, together with other bad habits, will twist the spine and neck.

The Small Print Many web designers need to keep the text small to fit in with their cool design work. You might be able to do something about that - but it might also mess up their designs which is a shame but better than messing up your eyes and back!!! If you have an Internet Explorer browser then click on View in the menu across the top of the browser. Then click on Text Size where you will see a choice of text sizes from Smallest to Largest. Play around and try different sizes. The settings are only temporary. If you have a Netscape Browser then simply press the Ctrl key and the [ key at the same time to increase by one size. Press again and it goes another size larger. Pressing the Ctrl key and the ] key will take the size down. The settings are only temporary.

The Keyboard The Keyboard should be straight in front of you and easy to reach. Your wrists should be fairly straight - see the red line in the picture above. You may want to invest in a wrist support, which lays in front of the keyboard and can be bought from computer shops.

The Mouse Keep the mouse close to your keyboard and work area. Your lower arm should be about parallel to your desk with your elbows just a little lower. Don't let the weight of your arm rest on the underside of your wrist. There are special mouse pads with a gel wrist rest which provide great support.

The Desk Ideally your desk should be about belly button level with your elbows just below the desktop. You may need to raise your desk or if it is too high then raise your chair and use a footrest. If you use the telephone quite a bit then you may want to invest in a headset. Do not perch the telephone between your ear and shoulder! Make sure that everything you need on your desk is within easy reach.

The Chair You should be sitting right back in your chair not perched off the front. Pull your chair right in so that your fingers comfortably reach the keyboard and so that your back and shoulders are straight and supported by the back of your chair. Tilt your chair forward so that your knees are about 20-30° and as much as as 45° lower than your hips. (See the picture above) If you do not have a tilt option on your chair then sit on a wedge cushion to give some extra lift at the back of your seat.

Movement Get up from your desk at least once every hour. Walk around or do a small chore to give your body some movement. When sitting, change the position of your feet or rock about in your seat occasionally. This raises your body temperature just enough to help prevent tiredness.

Working on the floor? Don't! If you are involved in assembly work or any other sort of work on a regular basis then you must not work on the floor. Move your work up on to a table and sit at a chair. Assemble your work so that is easy to reach and do not hunch over the table. If you don't have a table invest in a trestle table that can be folded away - it will be cheaper than ruining your back!

And Finally When you are re-arranging your desk area get someone to help you! As well as having a hand to move and raise equipment you also need them to check your posture. Once you have set up your new work area sit at it, and do your usual work movements, so that the other person can look at your posture and see if you are sitting straight enough. Your back should be straight; your head held over the shoulders - not jutting out or tilted down or up; and you should be seated squarely facing your work and the monitor. Keep adjusting everything until you are sitting comfortably. Problems can set in very quickly so you might find it invaluable to get a check up with a recommended Registered Osteopath in your area. If you see your Osteopath soon enough then they may be able to quickly correct any problems. When you first start sitting straighter it will seem very strange and even ache. Stick with it because you will feel much better in the long run.